Grape seed extract is used for conditions of the heart and blood vessels such as atherosclerosis, high blood pressure, high cholesterol, and poor circulation.  Other ailments that benefit from grape seed extract are nerve and eye damage caused by diabetes, and macular degeneration and swelling of the eyes after an injury or surgery. Grape seed extract is also used for cancer prevention and wound healing.  Grape seed extract is available widely from health food stores or you can get it in Thai Go Mangosteen Juice.  The up side of this is that you not only get the benefit of grape seed extract, you get the benefits of the xanthones in the mangosteen juice and several other ingredients that help in you battle against anti aging.  

Stay Fit While Watching T.V.

I've got a tip that I've been using for years that feels great, helps to keep you fit and keeps your core muscles toned:  sit on your exercise ball while watching television.  I have read research that shows that sitting for long periods of time may actually switch off the back muscles, and that can set you up for low-back pain down the road.  But sitting on an exercise ball engages those muscles.  You should try it.

It may look strange, my kids may have laughed at me over the years, but I don't care, it feels great!  I think it's a natural remedy for keeping the abdominals and back muscles strong and flexible.  Now my kids hop on it for fun and for strengthening.  My daughter is a swimmer and it helps keep her over-worked core muscles strong and elongated.  And my son recently hurt his back in a skateboarding accident and he has been stretching out on it.  He says it helps his lower back when he lays face up with his head almost touching the floor and gently rocks back and forth.

Prolonged sitting and sagging and slumping may be almost as bad for your back muscles as an injury. When muscles aren't used, they can actually waste away in much the same way as they do after a back pull or sprain.  So why not make TV time toning time by plopping your buns on a ball.  As an extra bonus, it will help you stay awake, so you won't snooze through the cliffhanger ending.

It also feels good to bounce on it while in the sitting position.  I've heard that this bouncing motion is quite beneficial, internal organs are actually slightly lifted which is good for us.  Doing crunches and ab work is easier as well, the spine doesn't press into the hard surface of the flooring. 

Remember to periodically fill up your ball with air as it gradually leaks out.  It's best to keep it filled to the optimum size for the best results.  Check online for various exercises or rent a DVD for a routine that will keep you strong and fit.  You can then replicate these moves while not so mindlessly watching your favorite show.  Regular exercise can also help in the prevention of osteoporosis.

So make the most of your regular "couch potato" time and make it your "fit ball" time instead.  Tell me about ways that you keep yourself feeling fit and on the ball.  I always love to hear about other reader's exercise methods.

 Antioxidants are compounds such as vitamin A, C and E, as well as beta carotene.  They inhibit oxidation int he body and may help to prevent damage to healthy cells.  As a result, antioxidants have been touted as cancer fighters and hear disease prevention tools.  The exact mechanism through which antioxidants work is not entirely understood, but most of the medical community agrees that consuming antioxidants is beneficial to human health.

Mangosteen juice is a tropical fruit juice beverage made from the flesh, seed and rind of the mangosteen fruit.  Thai Go Mangosteen Juice also contains ingredients from ten other healthy ingredients.  Mangosteen, www.www.mywwGarcina mangostana, is a native to countries such as Malaysia, the Philippines, and Thailand.  Now the are also cultivated in Brazil and India for American importers.  They bottle mangosteen juice because it contains unprecedented amount of antioxidants and xanthones.

I've found the best home-based business opportunity that combines an excellent compensation plan with the finest products.  Let me share with you some testimonials of others working with Nature's Sunshine.

Betty Hearson, a Senior National Manager, says that when she discovered Nature's Sunshine she was bedridden and barely able to survive on welfare.  She learned about herbs and decided to take her electricity and phone money and she bought herbs with it.  She didn't know how she was going to pay her bills.  Her third bonus check was for $3,400.  She thought it was a mistake, and that it was someone else's money. She hasn't looked back since.

Listen to what Alex Brensike, a National Manager with NSP has to say.  "There isn't a better opportunity out there.  So many people out there are looking for the next big opportunity, the next big and fast moneymaker.  I wish people coulde see that we have a great opportunity right here.  Of course, we help people with their health, but we also offer them the financial opportunity.  You show me soemone who can't pay his bills and I'll show you stress, depression and desperation.  The Nature's Sunshine opportunity helps alleviate these problems, too."

The NSP compensation plan is very clear about what we earn.  People have to just DO IT.  Get out ont he street, talk to people, explain the business and you will see the results, says Zoila Canales, Area Manager.

Bill Page, also a National Manager, first became acquainted with NSP in 1980 (yes, they've been around that long).  At the time he was suffering from multiple health concerns and struggled financially to make ends meet.  He collected unemployment and owed money to just about everybody.  Within a year of joining NSP, his health improved and he was able to pay off all of his debts.  He then got an unexptected letter from NSP announcing that he had qualified for a trip to Hawaii.  A little while after that he got another letter telling him he had qualified for a new car. 

"I spend most of my time building the businesses of my downline and it's more fun than ever" says Pat Cassidy.  It's taken perserverance, but hard work has paid off.  Nothing's better than owning your own business and being your own boss.

Ivy Bridge claims the success to her business is to be honest, sincere and have a real desire to help people.  After you begin to do that, your business just grows.  One person tells another, and you build your business.  She says that we owe it to people to share the opportunity with them.

Want to be able to work from home?  Ruby Lawler, now a National Manager at Nature's Sunshine Products, is able to work from hoe and center her life on her children.  Isn't that what so many parents would like?

After earning a degree in marketing, Sarah beth Wilcox went on to work in geothermal thechnology.  Despite a good salary, she finally decided she wanted to be home with her children. She new an Herb Specialist who ran a very successful business from her home.  When she saw her doing it full time, she got the inspiration she needed.  You shoud, too.  Now other people see her doing it and realize they can, too.

Paul Tsui was working as an engineer where he oversaw the development of the newest and fastest microchips in the world.  He decided that he was missing out on some of the important things in life.  He chose to become a full time herbalist.  Not only have he and his wife opened a second store, but they've been able to spend the important hours with theirs sons that they'd been missing.

What attracts so many initially to this business is one product in particular.  It's a juice with mangosteen being a primary ingredient. It's called Thai-Go.  Mangosteen is not the only ingredient as with some other supplement.  It also contains a total of 11 elite ingredients such as red and concord grapes, grape seeds and skins, raspberries and sea buckthorn.  Just visit the NSP site to learn what a difference this unbelievable juice can make to your health (not to mention your pocketbook).

Can you see yourself as an independent contractor, as a business owner?  This is truly a turn key home based business that you can see immediate results with, both health and wealth wise.

Check out my NSP site today to learn more, to browse through the amazing product selection, to turn your life around and to start your future as your own boss.

What's the best way to get great abs?  Well, one thing's for certain, you don't have to kill yourself with crunches to get a sleek stomach.

It does turn out that you DO need to get your heart rate up.  Aerobic exercise is the key to banishing both the deep belly fat and the superficial dough stuff that gives you a pooch.

I'm sure you're wondering how much aerobic exercise it takes to trim a tummy?  In a recent study, overweight people who jogged, cycled or hit the elliptical for about 3 hours a week had the best belly-busting outcome.  This only happened when they exercised at an up-tempo pace.  If you're not ready for that yet, try walking briskly for just a couple of hours per week.  That's enough to keep belly pooching in check. 

It's said it's almost a guarantee that people who do nothing as they age will be watching their waists grow along with their risk of diabetes and cardiovascular disease.  So whether you do it a little or a lot, sweat is still a sweet way to manage your middle.  Exercise will always contribute to your health and wellness.
It is also a natural remedy for lowering your cholesterol and blood pressure.

I'd love to hear your testimonials as to how aerobic exercise has helped you to trim your middle.  Crunches are still good for strengthening the muscles, but only burning up those calories will really whittle your middle.

Here's a high calorie snack that is OK for your waist.  If you love nuts, but you're worried about the high calories, here's one treat that won't do serious damage to your waistline:  Peanuts.

In a recent study people were given a daily snack of peanuts and it was found that no one's weight changed significantly after may weeks despite the extra calories.  It seems that peanuts fill you up, thanks to the protein, fiber and fats, but they don't necessarily fatten you up. The fat and calories in the nuts aren't completely absorbed by your gut.

We burn off the fats in peanuts better than we burn off the fats in potato chips or cookies.  Our bodies break down the monounsaturated fats in peanuts and convert them into energy more easily than saturated fats.

So you can have your peanuts, those good ol' peanut butter and jelly sandwiches of your youth and not worry too much about your waistline expanding. Yet another tasty treat we needn't eliminate from our diets. 

I myself love the chunky variety, but some think the creamy is the way to go.  One type to stay away from is the hydrogeanated type.  When buying a commercial variety, look for the natural types.  They tend to separate and seem more oily, but once stirred up, they're great.  I've also tried making it in my Vita-Mix machine.  It's a noisy, somewhat sticky endeavor, but worth the effort.

Submit any tasty recipes you have for adding peanuts to your diet.   Of course, just plain ol' nuts (or legumes) in the shell are great, too.

FOODS THAT FIGHT BAD BREATH

What should you do if your breath has turned toxic because of smelly foods?  Some of the foods we love like garlic, onions, curry, fish and cheese can turn into odorous offenders.  It seems that we need an air freshener in our mouths.  And we need it often, about every 30 to 60 minutes until it has cleared out of our bloodstream which can sometimes take up to 24 hours.  We can't constantly brush our teeth, and gum and breath fresheners don't last long.

Here are some foods that are known to counter the breath offenders:

Lemons:  Suck on a lemon wedge, or nibble on the rind.  This is easy to do in restaurants where there's often a citrus garnish.  If it's not available, you can order sparkling water or tea with lemon.  Also, lemon-flavored hard candies work and are very portable.

Parsley and other green garnishes:  When your favorite garlic dish or onion topped burger arrives with a few sprigs of parsley on the side, you might consider it a hint, not just a colorful decoration.  Chewing on the sprigs release parsely's pleasant, breath freshening oils.  Basil and rosemary work, too.

Apples:  and other crips, fresh foods like carrots, jicama and pears, are high in fiber.  All that chewing bumps up saliva production.  The combination acts like a scrubbing rinse for your mouth.

Crunchy spices:  For a different solution, some anise, cardamom, corriander and fennel seeds release enough oil when chewed to sweeten after dinner curry or the dreaded coffee breath.

Mint sprigs and cinnamon sticks:  Either of these will put a stop to the scent of onion and garlic.  The oil in cinnamon kils a nasty type of oral bacteria, too.  Cinnamon or mint gum is also effective.  If you pick a gum sweetened with xylitol, it will freshen breath and help reduce cavaties....very smart. 

Berries and yogurt:  Consuming half a cup of plain, sugar-free yogurt twice a day can lower mouth levels of hydrogen sulfide.  Berries also defer stinky mouth bacteria as does mangosteen juice..   These two foods are an important part of an anti-aging diet and contribute to holistic health and wellness. 

I'd like to hear of some of you tricks for fighting bad breath.  I recently bought a tongue-scraper to fight off the ugly coffee breath before I head out each morning.  If you've never heard of or used such a device, it may sound very strange.  But it's amazing what a difference it makes to remove the offending, clingj-on coffee taste from my mouth.  I like coffeet while drinking it, but when I'm done, I want the taste and subsequent bad breath gone, too.  It's a simple, natural way to keep my breath fresh and coffee-breath at bay. 

Snack on This!

For speedier afternoon thinking, which snack should you choose---a ripe banana or a chunk of cheddar cheese?

Gor for the banana.  Why?  High-carb/low-fat foods test better than low-carb/high-fat diets when it comes to giving you a mental edge.

COMBO EFFECT

Both low-carb/high-fat and high-car/low fat diets appear to perk up people's moods, but when it comes to things like brain processing speeds, high-car/low-fat foods beat others to the punch.  Makes sense.  Carbs are a critical source of the type of energy that brains need to perform.  Fat on the other hand (espcially saturated fat), seems to bog down the mind.

GO BANANAS

Need more reasons to eat bananas?  Besides making your wits quicker, theyll also:

   - Provide you with a healthy dose of vitamin B6, a nutrient credited with helping fend off Parkinson's disease.

    - Reduce your risk of kidney cancer.

    - Help keep your blood pressure steady, because they're full of potassium.

Do you know of any snacks that help think fast?  Any natural remedies for helping with memory and quick recall?  Foods and the benefits of fruits seem to be the best way.  There are many nutritional antioxidants available and supplements as well.  Post comments and add to this blog to help expand our awareness of ways we can all help to keep our minds sharp and quick and with that mental edge.

Oxidation occurs when free radicals attack your cells, often causing damage that cannon be repaired.  The bad news is that there are many forms and sources of free radicals such as air polution, infection, poor diet and even the by products of exercise causes free radicals.  Oxidation is the essential component of all indentified diseases including cancer and it is the main culpurt in the aging process. 

We do not have to get dreaded diseases and we dont have to grow old!!!!  How do we avoid it you might ask? 

The antioxidant theory of aging postulates that the aging process is the result of cumulative "oxidatie stress",  damage done by fre radicles, theiffect of this damage is experienced in human geings as the aging process.  Therefore, raising blood and tissue levels of antioxidants through mangoseen supplementation is a valad means of intervening.

While none of us and eliminate the aging process, thru a healthy anti aging diet we can enjoy the benefits of xanthones and other antioxidants.  I would never be one to say that modern medicine does not have value and certainly has its place in our lives however, I also belive that holistic health and wellness and holistic healing has its place too. 

For the most part, doctors seem to always pull out that prescription pad and prescribe some pills or potions to cure us.  Often the cure really is as bad as the original problem especially if you factor in cost and side effects. 

If your interested in trying Thai Go Mangosteen Juice go here.

THE MORE YOU CHEW, THE SMALLER YOUR WAISTLINE?

Packing your sandwiches with lots of crunchy bits could be good news for your waist.

That's right. When your diet is stuffed with difficult-to-chew foods you increase your odds of a smaller mid-section.  So snack on lots of crunchy cabbage, cucumber slices and sprouts in those wraps and subs.

JAWS OF LIFE

Soft, creamy foods may be a comfort, but the foods we're genetically designed for---the hard and crunchy ones our ancestors thrived on---are better for our waistlines, studies show.  So give your jaw a little workout at each meal.

CRUNCHY AND NUTRITIOUS

The benefits of "hard" diets probably have something to do with what is usually found in hearty, chewy, crunchy foods---less fat and calories and more fiber.  It's certainly true for chewy eggplant and mushrooms, hearty broccoli and cabbage and crunchy apples, carrots and leaf lettuces.  And yes, raw is best.

Remember the old adage, to chew our food thirty times?  There has to be something to it, don't you think?  I know some people who seem to wolf down their food with barely a couple of chews.  How can the stomach digest this efficiently? Stomach acids and digestive juices can only do so much to process these foods we consume.  Try to eat in a conscious manner, taking your time, savoring each bite...this will aid in the digestive process and no doubt will help trim your waistline.

Any other tips for us as to how to help us use food more efficiently in our systems?  I love to hear of natural remedies, ways to aid in our overall wellness.
Post your comments, new ideas are always appreciated.

YOUR WALKING PACE CAN MAKE YOU YOUNGER

Blood pressure under control?  ...check...Choloesterol level?....check....Gait speed good?....ummm, why does that matter, you ask?

Because gait speed may very well be another important "vital sign"---like heart rate, blood pressure, and cholesterol level---that helps predict how long you'll live.

READY, SET, GO

Your gait speed is the speed at which you walk when you're really trying.  Faster walkers may be  more resilient and able to bounce bck better from a health crisis.  Which may explain why the zippy over-65 walkers in a recent study enjoyed lower mortality rates.  The magic speed to staying young?  At least 2.25 miles per hour for eople 65 and older. So time yourself on a treadmill or around the track.

CONTINGENCY PLAN FOR SLOW WALKERS

If you don't hit the 2-mile per hour mark, don't despair.  Improving your gait speed boosts your longevity, too. Start by doing some interal training, where you intermittently pick up the pace for a short distance.  Some strenghty training can help you walk better and stronger, too.

And start walking--every day.  Before you know it, you'll be covering more ground in a little less time.

Excercising regulary can make your real age as much as nine years younger.

I love to walk each day.  There are times when I really feel like just plopping down and relaxing, but my little dog looks and me with those pleading eyes.  I just can't resist, and off we go.  I feel so much better after our trot around the neighborhood, whether it's a long huff or a short blast.  It's good for the pup and good for the master!    Do you have a dog that you like to walk with or  a group of friends?  I try to add variations in our walk such as inclines up steep hills, on trails,  through parks and any other ways to keep things interesting.  Let me know if you have any ideas to keep our future walks at a brisk pace.  Thanks for your comments, I love them.

A GOOD REASON TO GET 4 WHOLE GRAINS

Want to keep your blood pressure below the 140/90 danger point?  Get at least four servings of whole grain foods a day.

Hypertension risk starts to drop with just one to two servings of whole grains daily, but getting four makes the greatest impact.

WHOLE GRAIN HEROES

For maximum benefits, younger arteries, better bowel function, lower cancer risk, etc., you'll need six servings of whole grains daily.  Not consistently reaching that goal yet?  Use for as a stepping stone and research shows you'll enjoy better blood pressure on your way to six. 

4 IN A FLASH

It's easy to get four---or more---whole grains into your day.  Start early with a whole-grain cereal like shredded wheat.  Then, use two slices of a whole-grain bread in your sandwich at lunch, air pop some popcorn for an afternoon snack, and have a scoop of brown rice with dinner.

ANTI AGING BENEFIT

Choosing whole grains rather than processed grains can make your "real age" 1.2 years younger if you are a man and 2.3 years younger if you're a woman.

THE ABC'S OF VITAMINS

     Thirteen compounds have been classified as vitamins.  Of these, the five most important for disease protection, according to the Harvard School of Public Health, are vitamins B-6, B-12, D and E and folic acid.

     VITAMIN A helps you see in the dark.  It stimulates production of white blood cells and regulates cell growth and division.

     The body can manufacture vitamin A from beta carotene, which is found in carrots and many other fruits and vegetables.  Vitamin A can build up in the body, so it is possible to take too much.  Excessive amounts can increae the risk of hip facture and some birth defects.  The recommended daily intake of vitamin A is 5,000 IU for men and 4,000 IU for women.

    B VITAMINS There are eight B vitamins, of which the most important are B-6, B-12 and folic acid.  All three play key roles in recycling homocysteine (a protein breakdown product) into methionine, one of the building blocks for new proteins.  Adequate amounts help to prevent strokes.

    In addition, folic acid has been shown to reduce the risks of colon and breast cancers (especially for those who drink alcohol), and to prevent birth defects such as spina bifida.

     The recommended daily intake for folic acid is 400 micrograms per day.  For vitamin B-12, it's six micrograms.

     VITAMIN C is a powerful antioxidant that can neutralize harmful free radicals (which cause aging and cancer).  It helps make collagen, important for healthy bones and teeth.  Vitamin C has shown col-fighting potential, but there is as yet little evidence to indicate megadoses are helpful.  The recommended daily intake is 90 milligrams for men and 75 milligrams for women.

    VITAMIN D  helps ensure the body absorbs and retains calcium and phosphorus, critical for building bones.  It also keeps cancer cells from growing and dividing.

    Fatty fish such as tuna and salmon are good sources as well.  Sunlight is critical to the formation of Vitamin D.

    The recommended daily intake for vitamin D is 5 micrograms up to the age 50; 10 micrograms to age 70; 15 micrograms for people older than 70.

    VITAMIN E is the family name for eight antioxidants.  It can help prevent heart attacks and strokes.  Nuts and tomatoes are good natural sources.  The recommended daily intake is 15 milligrams from food, or 33 IUs of the synthetic form.

     Since we don't always get all of our vitamins that we need from our diet and the foods we eat, a vitamin supplement is good insurance for our bodies.  Many of the vitamin blends on the market today help us achieve an anti aging diet.

    It seems that new daily recommended amounts, minerals, vitamins and different blends are developed regularly.  Are there any vitamin products that you feel are effective and a proper blends of the RDA?  Post comments on this subject, we love to learn more on this important topic.



    

PHYTONUTRIENTS IN THE DIET

Phytonutrients are a natural substance found in foods of plant origin, which play a potentially beneficial role in the diet and in the prevention and treatment of disease.

While there are many phytonutrients that have been identified, there are probably thousands more that remain to be discovered.  The best known phytonutrients are carotenoids, flavonois and isoflavones.  Carotenoids include yellow, orange and red pigment in fruits and vegetables.  Dark, green, leafy  vegetables are rich in the carotenoid, beta carotene, but the usual yellow color is masked by the chloraphyll, the green pigment in the vegetables.  Flavonoids are reddish pigments, found in red grape skins and citrus fruits, and isoflavones can be found in peanuts, lentils, soy and other legumes.   You're familiar, no doubt, with vitamins, now we have "phytomins", which are less familiar, but equally important, health-promoting substances in food.

Phytonutrients are also known as phytochemicals.  Nutritional antioxidans are abundant in these compounds.

Researchers are busily uncovering a host of beneficial compounds in plant foods.  While these phytonutrients aren't essential  by traditional definitions, they apparently reduce risks of diseases of aging.

For example, the isoflavones in soy products may reduce the risk of heart disease, osteoporosis, and several types of cancer.  Certain flavonoids in blueberries may actually reverse nerve cell aging.  And a wide arroy of compounds in fruits and vegetables may protect cell components against oxidative damage as well as vitamin C or E.

Phytonutrients have provided the impetus for plant and nutrition scientists to work together because foods will continue to be the primary source of these compounds.

While nearly all plant foods contain health-promoting phytochemicals, the following are the most phyto-dense food sources:

  Soy
 Tomato
 Broccoli
 Garlic
 Flax Seeds
 Citrus Foods
 Melons: Cantaloupe, Watermelon
 Pink Grapefruit
 Blueberries
 Sweet Potatoes
 Chili Peppers
Legumes:  Beans and Lentils

Make sure you include these healty foods to your daily diet.  Some are natural remedies for lowering cholesterol and for lowering blood pressure as well.  Do you know of any other beneficial foods that have improved your overall well being?  It will be fascinating to see what other phytonutrients science will discover in the future to help us.  Research Xanthones to see what's been discovered recently and how they can help with inflammation problems.

TWELVE STEPS TO HEALTHY EATING

1.  Eat lots of cooked vegetables including green leafy vegetables.

2.  Eat mostly cooked and warm foods where possible (with ocassional salads).  Use foods prepared within 24 hours if possible.

3.  Eat meals on a regular schedule where possible.

4.  Eat fruit on regularly and separte from meals when possible.  Slightly more fruit in the warmer months and less in the colder months.

5.  Gradually cut back on dairy.  Try to limit dairy to ocassional yogurt or kefir from a natural food store.

6.  East miso soup  several times a week and include the ocassional use of other traditionaly fermented dishes.

7. Gradually eliminate foods with additives, preservatives, caffeinated products, coloring, MSG/hydrolyzed proteins, artifical sweeteners (aspartame, neotame, sucralose, etc.), and chemical names in the intredient list that you are not sure of. 

8.  Determine with some experimentation what balance of vegetables and sea vegetables, whole grains, fish/fowl, legumes, fruits, nuts, seed, juices (particularly mangosteen juice), herbal teas/coffee substitutes/spring water and healthy treat as snacks.  You may decide to regularly take ca concentrated food supplement or individual supplements until your health and nutrition plan improves.  Use healty supplements, such as Nature's Health Products, without additives sweeteners, fillers, etc.

9.  Shop for foods at a natural food store when possible.  If you need to, purchase food staples and supplements via the internet of mailorder outlets.

10. Purchase natural foods cookbooks to help you with cooking techniques and recipes and to give you fresh, new ideas you may not have considered.

11.  Food cravings can be handled best by using holistic healing methods such as taking classes in yoga, meditation, and stretching exercises. Getting small, regular amounts of protein at meals can help reduce sugar and other cravings.

12.  When cooking and eating, try to have a spirit of love and joy in your heart and serenity in your mind.  Chew slowly and thoroughly (remember the old adage: chew your bites of food thirty times?  It seems like alot, but you must remember that your stomach has no teeth and it will take that much longer for your digestive system to break down and process that food!).  Do the best you can and treat your body with the care and respect it deserves.  Holistic health and wellness is always the best approach to a healthy lifestyle.

If you have any healthy tips to share, please post them.  We can change this list to "Dozens of Steps to Healthy Eating" with your help and expand all of our horizons.

WHY IS CALCIUM IMPORTANT?

      Calcium is a mineral that is essential for life, yet the majority of Americans do not get adequate calcium on a daily basis.   Calcium plays an important role in building stronger, denser bones early in life and keeping bones strong and healthy later in life.

     About 99 percent of the calcium in our bodies is found in our bones and teeth.  In addition to building and maintaining healthy bones, calcium allows blood to clot, nerves to send messages, muscles to contract and other body functions.

     Each day our bodies lose calcium through skin, nails, hair, sweat,urine and feces.  The human body cannot produce calcium on its own.  That's why it's important to try to get enough calcium through the foods we eat.  When the diet does not have enough calcium for our body's needs, calcium is taken from the bones.

READING FOOD LABELS

     To determine how much calcium is in dairy, soymilk and other foods that have calcium, check the nutrition facts panel of the food label for the daily value (DV) of calcium.

     Food lables list calcium as a percentage of the DV.  This amount is based on 1,000 mg of calcium per day.  For example:

     30% DV of calcium equals 300 mg.
     20% DV of calcium equals 200 mg.
     15% DV of calcium equals 150 mg. of calcium

Usually only foods that come in packages or containers have food labels.

SOURCES OF CALCIUM

     Food remains the best source of calcium in the prevention of osteoporosis.  Dairy products are high in calcium, while certain green vegetables and othe rfoods contain calcium in small amounts.

     For people who have trouble digesting dairy products because of lactose intolerance, lactose free dairy products and lactase enzyme pills are also available.

     Calcium-fortified foods and calcium supplements are helpful for people who are unable to get anough calcium in their diets.  Some juices, breakfast foods, soymilk, ereals, snacks, breads, and bottled water have calcum that has been added.  If you drink soymilk that is fortified with calcium, be sure to shake the container well as calcium can settle to the bottom.

   Adults under age to need 1,000 mg of calcium and 400-800 IU of vitaimn D daily.
   Adults 50 and over need 1,200 mg oc calcium and 800-1,00 IU of vitamin D daily.

     When available, choose a supplement of vitamin D3 (cholecalciferol) over vitamin D2 (ergocfalciferol) to protect bone health.

     People who get the recommended amount  of calcium from foods do not need to take a calcium suppliement.  These individuals, however, still may need to take a vitamin D supplement.

SUBSTANCES THAT INTERFERE WITH CALCIUM ABSORPTION

     There are several substances that can interfere with the body's ability to use calcium, including:

     oxalate
     protein
     phytate sodium
     caffeine

     Foods with high amounts of oxalate and phytate reduce the absorption of calcium contained in those foods.  Spinach, rhubarb and beet greens are examples of foods that are high in oxalate.  While these foods can be an important part of a healthy diet they are not good sources of calcium.

     Legumes, such as into beans, navy beans and peas are high in phytate.  You can reduce the phytate level in beans or legumes by soaking them in water for several hours, discarding the water, and then cooking them in fresh water.

     100% wheat bran is a food that provides fiber, but is also high in phytate.  It is the only food that appears to reduce the absorption of calcium in other foods eaten at the same time (for example, eating wheat bran cereal with milk).  If you are taking calcium supplements, you may want to take them two or more hours before or after eating any foods wih 100% wheat bran.

      A diet that is too high in animal protein, sodium and caffeine can decrease calcium absorption.  A person's daily calcium needs increase when they get too much protein and sodium.  You can offset the calcium loss from caffeinated drinks such as coffee and tea by adding milk or extra calcium to your diet.  If you consume any foods or drinks that may interfere with calcium absorption, you may want to take your calcium supplements at a differenet time of day.

CALCIUM SUPPLEMENTS

     The amount of calcium needed for a supplement depends on how much you obtain from your food.  If you eat enough calcium from the foods you eat, you don't need a supplement.  Taking more than you need does not have added benefits.

     Calcium exits in nature only in combination with other substances called compounds.  Several different calcium compounds are used in supplements, including calcium carbonate, calcium citrate, calcium lactate and calcium phosphate.  These compoudns contain different amounts of elemental calcium, which is the actual amount of calcium in the supplement.

     It is important to read the product label cafefully to determin how much elemental calcium is in the supplement and how many does or pills to take.  When reading the label, pay close attentionto the "amount per serving" and "serving size".

A SIMPLE WAY TO ADD CALCIUM TO MANY FOODS

     A single tablespoon of non-fat powdered milk contains about 50mg of calcium.  Try adding some to:

     Puddings
     Homemade cookies
     Breads or muffins
     Soups or gravy
     Casseroles

About two to four tablespoons can be added to most recipes.

COMBINATION PRODUCTS

     Calcium supplements are also available in combination with vitamins and other minerals.  Although vitamin D is necessary for the abrosption of calcium, it does not need to be taken at the same time as a calcium supplement.

     Minerals such as magnesium, phosphorus and vitamin K are also important for bone health, but are ususally obtained by eating a well balanced diet.

PURITY

     Calcium supplements prepared from unrefined oyster shell, bone meal or dolomite may contain lead of other toxic metals.  Choose supplements that are known brand names with proven reliability for these types of supplements.

ABSORBABILITY

     The body easily absorbs most brand name calcium products.  They need to dissolve in the stomach for calcium to absorb.  Chewable and liquid supplements dissolve well because they break down before intering the stomach. 

TOLERANCE 

     Side effecfs from supplements, such as gas or constipatoin may occur.  If increasing fluids and fiber in your diet does not sovle the problem, try another type or brand. 

     When staring a new supplement, it may be better tolerated if you start with a smaller amount, then gradually add more calcium each week.

CALCIUM INTERACTIONS

     Calcium supplements may reduce the absortion of the antibiotic tetracylcine.
     Calcium should not be taken at the same time as iron supplements.
     Thyroid hormones should not be take within four hours of calcium.
     
SUMMARY

     Most studies show that low calcium intake is associated with low bone mass, bone loss and higher fracture rates.  Getting enough calcium is one of the many things people can do to help reduce bone loss.  People who get plenty of calcium during their lifetime may still be at risk for bone loss and osteoporosis due to a variety of factors.  These factors include vitamin D deficiency, genetics, physical inactivity, smoking, alcohol abuse and certain medications and medical disorders known to cause bone loss.
 

THE BEST SCHOOL LUNCHES--THEY HELP KIDS GRADES, TOO!

School's in full swing, and for a lot of parents, the most challenging school-year task isn't picking up the kids from practice or hunting down the project supplies...it's packing lunches....weeks and weeks of lunches.

Why bother? Because so many school cafeterias still serve meals that are fat and sugar fiestas---the kind that are producing high blood pressure in kids as young as twelve. 

If you can pack a healthy lunch on most days, it's worth it---and not just for your kids' bodies, but also for their grades.  A mid-day fuel-up includes whole grains, fiber and protein (a combo that digests gradually), supplies the brain with a stready stream of energy--the exact opposite of the sugar rush and follow-up energy crash that high-carb junk foods produce in kids.  The trick, of course, is to create nutritious but delicious lunches that kids will eat, not toss or trade.

But how?

FIRST:  Get them to pitch in---if they help choose the contents, they're more likely to chow down.

SECOND:  Don't worry about every lunch being a perfectly balanced meal.  Monitor their intake over a week's time, and if it's balanced, they'll be O.K.

THIRD:  Ask them to bring home anything they don't eat, no guilt trips.  It's a good way to judge what works at lunchtime---and what doesn't.

Here are some ideas:

Add fun with shapes:  For young ones, use large cookie cutters to make star-shaped sandwiches on birthdays, snowmen in December and different shapes for holidays and special occasions.

Make do-it-yourself stacks:  Forget those highly processed lunch kits, put whole-wheat crackers, a favorite cheese or two, and lean meat in separate bags, add mustard packets and let kids make their own snack stacks.

Pack an edible forest:  Full of nutritional antioxidants: vegetables....and they're much more fun when they're really broccoli "trees", carrot "logs", "bell-pepper-strip canoes", cherry tomoato "boulders", and cucumber-slice "bridges", all ready to dunk into salsa, hummus or yogurt dip.

Make it a brunch:  There's nothing wrong with a box of multi-grain cereal, a container of berries and a thermos of milk for lunch if that's what your kid really wants. 

Change up the bread:   For a kid with a sweet tooth, how about low-fat cream cheese with apple slices on cinnamon-raisin bread?  For a teen, try turkey and cheddar on rye with chutney.

Pack some Xanthones:  The benefits of mangosteen juice are becoming well-known.  Bursting with phytonutrients and nutritional antioxidants, this great tasting juice will leave kids (and adults!) clamoring for more.

Make quick kebabs:  Thread wooden skewers with cubes of turkey, cheese, grapes and dried apricots.  Wrap in tight plastic.

Make it a sub, or a burrito:  Fill a thermos with sliced-up meatballs and tomato sauce.  Pack a sliced wheat roll for a hot sub sandwich on the first cool day.  Or fill the thermos with chicken-and-bean taco filling, pack whole-wheat tortillas and a bag of shredded lettuce and cheese.

Always throw in some fruit:  Fresh is best, but stock up on fruit cups, too.  Raisin boxes are great, too.

Tuck in a "real" dessert:  Restricting treats entirely can make kids obsess over them.  Choose desserts with redeeming qualities:  whole-grain Fig Newtons, banana oatmeal muffins, a few dark chocolate kisses that are rich in the same protective antioxidants as in apples and grapes.

Getting kids in the habit of eating plenty of fruits and vegetables will benefit them for years to come.   Healthy habits started when young will endure throughout a lifetime.

Know of some tasty, nutritious, kid-friendly snacks that others might benefit others?  Please post recipes, ideas and snacks on our blog.  We're always looking for fresh, new ideas.

The Vitamin for Healthy Nails

Of all the nutritional supplements touted for treating nails that split, break, and peel, only one has gotten a univeral thumbs-up from science:  Biotin.

Biotin, a B-complex vitamin has long been used to treat damaged hooves on horses.  And because our nails are made of the same stuff (keratin), it turns out the vitamin works for us two-legged creatures, too.

What's good for the horse.....

When dermatologits first put biotin to the test in humans nearly 20 years ago, they found that extra biotin intake could increase nail thickness up to 25 percent in women who had soft or brittle nails.  One study used 2.5 milligrams of biotin daily to help strengthen nails, which is quite a bit---more than mosts diets and multi-vitamins contain.  So, if you have soft nails, first ask your doctor how best to increase your biotin intake safely.

Health professionals recommend getting 300 micrograms of biotin each day.  Your diet is always your best and safest source of vitamins and minerals, so if you want to strengthen your nails naturally, try eating more biotin-rich foods.  This includes food such as nuts (peanuts, filberts, cashews and almonds), eggs, soybeans, tomatoes, sweet potatoes, fish (haddock and salmon), or vegetables like chard or carrots.   Foods with nutritional antioxidants are beneficial to the human body in so many ways.  Natural remedies are always preferred, but sometimes supplements are needed as well.  If your nails are still brittle after following the above recommendations, investigate a supplement with your doctor.

Try this plan and see if your nails are stronger, longer and healthier.  Have you tried any supplements or foods that have improved the strength of your nails?  Please post comments.

THE SUPER 5 OF A HEALTHY PANCREAS

    You're  a GIANT step ahead of a pancreatic cancer if you eat loads of veggies every day.  In fact, eat enough (nine servings instead of five) and you could cut your risk in half.

     Now, go one better, and get a sampling of SPECIFIC veggies from a recently researched list of key health.

5 PICKS FOR YOUR PANCREAS

    What is it about the veggies below that makes them the mortal enemy of pancreatic cancer?   Take your pick.  They're loaded with everything from vitamin C and carotenoids to folate and fiber.

     1.) Dark, leafy greens like spinach, kale, mustard and chard.

     2.) Cruciferous veggies like broccoli and brussel sprouts.

     3.) Orange-yellow veggies like corn, squash, sweet potatoes and carrots.

     4.) Beans like soybeans,lima beans, pintos, lentils and black beans.

     5.) Alum veggies, specifically onions and garlic.

THE EASIEST WAY TO GET THERE

    So, how do you get something from each of the five groups into your diet?  Easy!!!  Have soup and salad for lunch.  With a health soup such as minestrone and a salad loaded with all of the good, healthy stuff, you'll get more than your fill of nutritious, antioxidant, phytonutrient rich foods in one fell swoop.

   Another trick that I have up my sleeve to get my kids to eat more veggies is to slip them into my morning juice concoction.  I use my Vita-Mix blender to whip up a batch of fruit juice each day.   They like it and swig it right down.  Over time I began slipping in veggies undetected.  At first I would put in a pinch of fresh spinach leaves....no one was the wiser (but much healthier!).  I then put in a couple of broccoli florettes with no discovery.   Recently I've been slipping in tomatoes (one of their worst foes), and down the hatch it goes.  It's blended, easy to make, no one protests and it ensures the entire family of getting plenty of nutritional antioxidants with their first sip of the day.  I also add some liquid vitamin supplement and liquid calcium for extra insurance.  Try it, I'm sure you'll have great results, too.