Blood Glucose -- Know Your Number!

By James LaValle, RPh, ND, CCN

When it comes to blood sugar, the closer you can keep it to the normal range of 80 to 89 mg/dL the better. For years I have been warning that blood sugars even in the 90 to 100 range show that you are becoming insulin resistant and on your way to diabetes. A recent study done on 47,000 Kaiser Permanente patients validated this observation.

The study, published in the American Journal of Medicine found that blood sugar, blood glucose (BG) levels in the 95-99 range more than doubled a person's risk of becoming diabetic. In fact, for every point over 85 mg/dL the risk of becoming diabetic increased 6%, even when they controlled for other factors.¹

Accordingly, the study noted that there was more incidence of cardiovascular disease and hypertension in those with higher BG. Why is this research so important? It flies in the face of currently accepted medical guidelines that for years have used 100 as the magic number for diagnosing "pre-diabetes."

At LMI, I've been seeing red flags for years when patients come in with BG levels even in the 90's, because these levels are often accompanied by being somewhat overweight or over fat, having a thick waist, or the spare tire of dangerous belly fat. These are signs that the body can no longer efficiently process the sugars that come from complex carbohydrates in whole grains, starchy vegetables, fruits, and simple sugars.

In other words, they are signs of insulin resistance. Insulin is the "key" that unlocks the door to each cell in the body, letting glucose into the cell to be processed for energy. If the insulin key is faulty, the glucose remains in circulation, raising triglycerides, lowering HDL, and usually ending up at the waistline.

Anytime you see your doctor for a routine physical, fasting blood glucose is tested along with other blood labs. If your blood sugar comes in less than 100 mg/dL, you will likely get an "all clear," when it comes to diabetes risk. If you're overweight, have elevated blood pressure and are sedentary -- other risk factors for insulin resistance -- your doctor may suggest you lose a few pounds and add a few days of walking to your weekly routine.

But typically that won't happen unless your blood sugar levels come in greater than 100 mg/dL, but less than 126 mg/dL -- the pre-diabetes range -- then you will get a more stern warning regarding diet and exercise. However, it's not until your fasting blood sugar levels reach over 126 mg/dL that you are diagnosed with type II diabetes or non-insulin dependent diabetes.

By the time you get the "true diabetes" diagnosis -- your body is so insulin resistant that it may need much more than the "diabetic diet" and a walking routine to get your blood sugar levels under control. This is when you may need an oral hypoglycemic medicine, which comes with a nice little set of nutrient-depleting side effects.

Wouldn't it be nice if your doctor had warned you of your increased risk way before you even reached the 100 mark for blood glucose? For years, I have been warning my patients that a blood sugar of over 90 is a sign they are becoming insulin resistant. But because medical guidelines give an "all clear" at anything under 100, too many patients don't want to believe they could be at risk -- even with fasting BG's of 98 and showing every sign of insulin resistance.

At LMI, we go to work on the insulin resistance by giving our patients blood sugar support nutrients like chromium and having our dietitians provide instruction on a lower carb diet. Ironically, we sometimes receive calls from their primary care physicians questioning our course of action because they think these patients "are fine." But our philosophy is, don't wait to become diabetic -- take action well ahead of time.

Hopefully, the medical community's eyes will be opened with the newly published article in the American Journal of Medicine. This phenomenal research has hit the nail on the head and may finally spur new guidelines to be issued for the management of blood sugar.

Medical news can take a while to trickle down into actual practice, so in the meantime, you may need to become more proactive on your own. If your blood work reveals a high-normal fasting blood sugar level, cut down on carb-heavy sugars, starches, and fruits, up the organic vegetables and proteins, and get your body moving. You may be saving yourself from becoming a diabetes statistic.

Reference

1. Am J Med. 2008;121:519-524

[Ed. Note: James LaValle, R.Ph, ND, CCN, is the founding Director of the LaValle Metabolic Institute, one of the largest integrative medicine practices in the country. He was named as one of the 50 most influential pharmacists in the US by American Druggist magazine. Dr. LaValle is the author of more than a dozen books including the bestseller, Cracking the Metabolic Code: 9 Keys to Optimal Health.]

Cutting Edge Fitness: Weight Loss: Back to Basics By Carlo X. Alvarez

In past articles, I have written about high-intensity interval training and its benefits in prolonging the after-burn effect. This is the ability of the body to increase metabolic disturbances hours after your workout sessions. But in this article, I want to take a step back and make exercise recommendations for people that are overweight and can't handle the stress and anaerobic activity volume that comes with high-intensity metabolic training programs.

Exercise is crucial for long-term healthy weight loss. Regular cardiovascular workouts such as running, walking, and stair climbing burn calories, increase circulation, improve heart health, and increase endurance. Getting even a modest amount of exercise -- the equivalent of walking 30 to 45 minutes -- prevents weight gain and promotes positive changes in body composition.

The results of a new study support existing recommendations from the Centers for Disease Control and Prevention that adults get 30 minutes or more of moderate intensity physical activity on most, preferably all, days of the week.¹

Regular exercise not only burns calories, but builds lean muscle mass and raises resting metabolic rate, enabling you to burn even more calories. This is because muscle requires more energy than fat for maintenance. In fact, the most important reason for the high (and still rising) rate of obesity in the United States is because most people are not getting the amount of exercise their body needs.

When a person loses weight by severe calorie restriction, exercise increases energy expenditure and slows the rate of fat-free tissue loss that occurs. Exercise also helps maintain the resting metabolic rate, which contributes significantly to the daily caloric expenditure.

For weight loss, the basic guidelines to follow include calorie reduction, increased physical activity, and personal behavior modification that will improve eating and exercise habits.

For people that need to lose 10% of their body weight, the initial goal should be 1 to 2 lb per week over a 6-month period. A continued physical activity program will help to achieve that goal. Exercise appears to be the best predictor of long-term weight loss and its subsequent maintenance.

Reference

1. http://www.cdc.gov/nccdphp/dnpa/physical/everyone/recommendations/index.htm

[Ed. note: Carlo X. Alvarez is a noted authority in the customized fitness and sports performance field. He is recognized for his integrated and systematic approach to training, based on a foundation of safe and proven methodology that has direct and measurable benefits to performance.]

Nutrition & Health: Sugar, Carbs and Diabetes Risk By Laura LaValle, RD, LD

In medical circles, the idea that sugar increases the risk of diabetes is considered to be an old wives tale. However, recent studies bring not just sugar, but all high glycemic index (GI) and high glycemic load (GL) foods into question. Two studies from last year showed that women with the highest intakes of high carb-containing foods (high GI and high GL) had the greatest risk of becoming diabetic.

One studied looked at all high GI and GL foods and found the highest intakes of these foods were associated with the greatest risks of becoming diabetic. Sugary foods weren't evaluated separately, but just as part of the overall diet. While cereal is primarily a high GI food, this study showed that a diet high in cereal fiber lowered the risk of diabetes.¹ (This makes sense, because fiber slows the release of sugars into the blood stream.)

Another study of Chinese women found that those who ate the most rice had a 78% increased risk of diabetes compared to those who ate the least.²

Higher sugar intake leads to higher hemoglobin A1c levels (a measure of blood sugar levels over time) and is correlated with increased risk of heart disease.³ But interestingly, when sugar is evaluated separately from a person's total carb intake, the studies have not correlated it directly with diabetes.

But hold on -- because while sugar itself hasn't been directly linked to increased diabetes risk, sugar-sweetened beverages like soft drinks and fruit punch have been.⁴ They've also been linked with increased risk of becoming overweight or obese.⁵

We know that the more weight we gain, the more insulin resistant we start to become -- which does lead to diabetes. But we still can't say that high sugar intake increases risk of diabetes? At what point does this start to get ridiculous?

Here is what we know:

1. Higher intake of high GI and high GL foods increases risk of diabetes.
2. Higher intake of sugar-sweetened drinks increases risk of diabetes.
3. Higher intake of sugar increases risk of heart disease.

Whether the path is direct or not, I think it's plain to see that eating too much sugar -- or any high carb food or drink for that matter -- increases our risk of diabetes and heart disease.

If you need more reasons than that to reduce your sugar intake, you should also know that eating diets high in sugar has been linked with increased risk of gout,⁶ Alzheimer's disease,⁷ as well as cataracts⁸ and macular degeneration.

Enough said? I think so.

References

1. Krishnan S, et al. Arch Intern Med. 2007;167(21):2304-2309.
2. Villegas R, et al. Arch Intern Med. 2007;167(21):2310-2316.
3. Selvin E, et al. Arch Int Med 165:1910-1916.
4. Schulze M, et al. JAMA. 2004;292:927-934.
5. Reilly, J.J., et al. Br Med J 2005; 330: 1357; www.bmj.com.
6. Online first issue of the Br Med J, February 1, 2008.
7. http://www.mayoclinic.com/health/diabetes-and-alzheimers/AZ00050 accessed July 21st, 2008.
8. Mitchell P, et al. Am J Clin Nutr. 2007;85:1502-1508.

[Ed. Note: Laura B. LaValle, RD, LD is presently the director of dietetics nutrition at LaValle Metabolic Institute (formerly part of Living Longer Institute). She offers personal nutritional counseling at LMI for clients who need help with their diet in relation to illness or disease. Laura also provides educational services in the areas of health promotion, wellness, and disease prevention. To learn more click here.]

Healthy Recipes: Low Carb Huevos Rancheros with Poached Eggs By Laura LaValle, RD, LD

Huevos Rancheros (ranch-style eggs) is a Mexican breakfast classic that is both versatile and hearty. While it is often served on tostadas, tortillas, or English muffins, you can leave those behind by serving the eggs on top of the beans for a delicious lower carb version!

Serves: 4

Healing Nutrient Spotlight
Excellent source of vitamin A, vitamin C, vitamin K, iron, selenium
Good source of riboflavin, vitamin B-6, folate, calcium, iodine, manganese, molybdenum

Ingredients*
4 free-range organic chicken eggs
1 tsp. apple cider vinegar
4 cups water
1 T. coconut oil or grapeseed oil
2 cans of black beans, rinsed well and drained
1 medium onion, chopped
4 medium cloves garlic, minced
2 tsp. ground cumin
1 1/2 T. red chili powder (or to taste)
2 T. chopped fresh cilantro
sea salt and black pepper to taste
prepared salsa
2 cups shredded romaine lettuce
1 large avocado, cubed

*Select organic ingredients for optimum nutrition.

Preparation
Bring water and vinegar to a simmer in a shallow non-reactive skillet. Make sure there is enough water to cover eggs. Meanwhile, in a separate non-reactive skillet, heat oil over low to medium-low heat. Sauté onion for about 3 minutes. Add garlic, beans, red chili powder, and cumin. Cook bean mixture for about 10 minutes on low to medium low heat, stirring occasionally. Add cilantro, salt, and pepper. You may add a little water to the beans if they are too thick.

While the beans are cooking, poach eggs by carefully cracking them into the water so as to not break the yolks and cook them for about 5 minutes, just until the white is set and the yolks have filmed over. Remove with a slotted spoon, and place eggs over beans. Serve with salsa, shredded romaine lettuce, and avocado.

Nutrition
370 calories, 20 g total fat, 7 g saturated fat, 2 g monounsaturated fat,
2 g polyunsaturated fat, 210 mg cholesterol, 35 g carbohydrate, 16 g fiber,
3 g sugar, 18 g protein, 2200 IU vitamin A, .3 mg riboflavin, .2 mg vitamin B6,
65 mcg folate, 17 mg vitamin C, 25 mcg vitamin K, 110 mg calcium,
.4 mg manganese, 580 mg potassium, 12 mcg molybdenum, 5 mg iron,
16 mcg selenium, 650 mg sodium

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These articles appear courtesy of Early to Rise’s Total Health Breakthroughs [Issue 07-29-08] which offers alternative solutions for mind, body and soul. For a complimentary subscription, visit http://www.totalhealthbreakthroughs.com/

A Sweet Way to Boost Your Immune System

By Kelley Herring

Most experts agree that sugar is one of the immune system's fiercest enemies. It raises insulin levels and decreases the vitality and number of white blood cells that respond to invaders. But thanks to a new breed of all-natural sweeteners, you can satisfy your cravings without spiking your blood sugar or hampering immunity.

The blood sugar benefits of polyols (sugar alcohols) have been mentioned in ETR before. Now I'd like to introduce you to another ingredient you can add to your low-glycemic baking repertoire: Siraitia grosvenori,better known as luo han guo (also spelled luo han kuo or lo han kuo).

Luo han guo is a member of the gourd family. It's low glycemic, heat stable, has a mere four calories per teaspoon, and can be used in baking just like sugar. But the benefits don't end there. New research suggests luo han guo may actually help reduce inflammation and enhance immunity, especially in people who have diabetes.

You're likely to hear much more sweet talk about this up-and-coming ingredient. Look for Jarrow Formulas' Lo Han Sweet at your local health food store.

[Ed. Note: Kelley Herring is the founder and CEO of Healing Gourmet (www.healinggourmet.com), and is editor-in-chief of the Healing Gourmet book series.]

Word to the Wise: Moil

"Moil" (MOYL) is hard work; drudgery. The word is from the Middle English for "to soil one's hands."

Example (as used by Alan Hollinghurst in The Spell): "He saw himself in the sleepless moil of early parenthood, and felt a plunging anxiety."

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These articles appear courtesy of Early to Rise [Issue #2285, 02-22-08], the Internet's most popular health, wealth, and success e-zine. For a complimentary subscription, visit http://www.earlytorise.com/.

"We the People of the United States, in Order to form a more perfect Union, establish Justice, insure domestic Tranquility, provide for the common defense, promote the general Welfare, and secure the Blessings of Liberty to ourselves and our Posterity do ordain and establish this Constitution for the United States of America."

"All men by nature desire knowledge." - Aristotle

"Liberties ... depend on the silence of the law." - Thomas Hobbes

"Everything I have written seems like straw by comparison with what I have seen and what has been revealed to me." - St. Thomas Aquinas

"Men should be either treated generously or destroyed, because they take revenge for slight injuries - for heavy ones they cannot." - Niccolò Machiavelli

"We should therefore claim, in the name of tolerance, the right not to tolerate the intolerant." - Karl Popper

"In questions of science the authority of a thousand is not worth the humble reasoning of a single individual." - Galileo Galilei

"Anatomy is destiny." - Sigmund Freud

"It is better to be a human being dissatisfied than a pig satisfied; better to be Socrates dissatisfied than a fool satisfied." - John Stuart Mill

"The end of law is, not to abolish or restrain, but to preserve and enlarge freedom." - John Locke

Summum bonum. ("The highest good.") - Cicero

"There is no hope without fear, and no fear without hope." - Baruch Spinoza

"If a man will begin with certainties, he shall end in doubts; but if he will be content to begin with doubts, he shall end in certainties." - Francis Bacon

"If I have seen further it is by standing on the shoulders of giants." - Isaac Newton

"Truth is not by nature free - nor error servile - its production is thoroughly imbued with relations of power." - Michel Foucault

Je pense, donc je suis. ("I think, therefore I am") - René Descartes

"Nothing happens to anybody which he is not fitted by nature to bear." - Marcus Aurelius

"Religion is the sigh of the oppressed creature, the heart of a heartless world. ...It is the opium of the people." - Karl Marx

"God is dead: but considering the state the species Man is in, there will perhaps be caves, for ages yet, in which his shadow will be shown." - Friedrich Nietzsche

"With love for mankind and hatred of sins." - St. Augustine

"It is not from the benevolence of the butcher, the brewer, or the baker, that we expect our dinner, but from their regard to their own interest." - Adam Smith

"Man was born free, and everywhere he is in chains." - Jean-Jacques Rousseau

"The unexamined life is not worth living." - Plato

"Adam was but human - this explains it all. He did not want the apple for the apple's sake, but he wanted it only because it was forbidden. The mistake was in not forbidding the serpent; then he would have eaten the serpent." - Mark Twain

Creating Your Ultimate Destiny

1: Your Ultimate Destiny

"If you could do anything you wanted with your life, what would it be?"

"The mind of man is capable of anything - because everything is in it, all the past as well as all the future." - Joseph Conrad

Destiny: "The predetermined, usually inevitable or irresistible course of events." - Dictionary

"Very largely [the happiness I've achieved] is due to a diminishing preoccupation with myself." - Bertrand Russell in his book The Conquest of Happiness

"The bird of paradise alights only upon the hand that does not grasp." -John Berry, author

2: Living Your Destiny

"Whatever your mind most naturally turns to, that's the key to an enjoyable and productive future. Examine it, write it down, explore it from every possible angle. There's opportunity there - worlds of it!" - Earl Nightingale

3: Shaping Your Destiny

Que sera, sera - Spanish for "What will be, will be."

4: Your Identity

"Most powerful is he who has himself in his own power." - Seneca, Roman statesman and philosopher, two thousand years ago

"Nobody can make you feel inferior without your consent." - Eleanor Roosevelt

5: Knowledge

"The ancients who desired to illustrate illustrious virtue throughout the empire first ordered well their own states. Wishing to order well their own states, they first regulated their families. Wishing to regulate their families, they first cultivated their own persons. Wishing to cultivate their persons, they first rectified their hearts. Wishing to rectify their hearts, they first sought to be sincere in their thoughts. Wishing to be sincere in their thoughts, they extended their knowledge to the utmost, and this extension of knowledge lay in the investigation of things." - Confucius, Chinese philosopher of about 500 B.C.

"Knowledge is power."
"The mind is the man, and knowledge mind; a man is but what he knoweth."
- Francis Bacon, English philosopher

"All naturally desire knowledge." - Aristotle in his treatise Metaphysics

"Anyone who stops learning is old, whether at twenty or eighty. Anyone who keeps learning stays young." - Henry Ford

"When we read too fast or too slowly, we understand nothing." - Pascal

"Reading well, which means reading actively, is...not only a good in itself, nor is it merely a means to advancement in our work or career. It also serves to keep our minds alive and growing."
- from the last chapter "Reading and the Growth of the Mind" in How to Read a Book by Mortimer Adler and Charles Van Doren

"Sit down before a fact as a little child, be prepared to give up every preconceived notion. Follow humbly wherever and to whatever abysses nature leads, or you shall learn nothing." - Thomas Huxley, British biologist and writer in 1860

6: Questions

"The imagination is one of the highest prerogatives of man." - Charles Darwin

"When writers are doing their most intense, creative work, they look like they're doing nothing."
"You can train yourself to get inspired. You can get inspired as a habit."
- Richard Cohen in Writer's Mind

"Discovery consists of seeing what everybody else sees and thinking what nobody else has thought." - one noted scientist

"We owe almost all of our knowledge not to those who have agreed, but to those who have differed." - someone else

7: Your Life's Purpose

"Nothing contributes so much to tranquilize the mind as a steady purpose - a point on which the soul may fix its intellectual eye." - Mary Shelley

"The secret to success is constancy of purpose." - Benjamin Disraeli

8: Emotions

"There can be no transforming of darkness into light and of apathy into movement without emotion." - Carl Jung, pioneering psycholgist

9: Wealth

"The first wealth is health." - Ralph Waldo Emerson

"The one thing we can never get enough of is love. And the one thing we never give enough of is love." - Henry Miller, playwright

"If we all discovered that we had only five minutes left to say all that we wanted to say, every telephone booth would be occupied by people calling other people to tell them that they loved them." - Christopher Morley, writer

10: Adversity

"Adversity is the first path to truth." - Lord Byron, English poet

11: Influence

"Misery loves company." - common truism

12: Certainty

"Nothing is certain except the past." - Seneca, Roman philosopher

"As within, so without." - popular saying

"Row, row, row your boat, gently down the stream.
Merrily, merrily, merrily, merrily, life is but a dream."
- well-know children's song

Reference: Creating Your Ultimate Destiny, Robert Stuberg, Nightingale-Conant audiotapes, © 1998

"If thou of fortune be bereft

And in thy store there be but left

Two loaves - sell one, and with the dole

Buy hyacinths to feed thy soul"

- James Terry White (1845 -1920), American writer

"Damn the torpedoes! Full speed ahead!" - David Glasgow Farragut (1801 - 1870), American hero and naval officer of the American Civil War (1861 - 1865), shouted during a battle.

"We can believe that we know where the world should go. But unless we're in touch with our customers, our model of the world can diverge from reality. There's no substitute for innovation, of course, but innovation is no substitute for being in touch, either."

- Steve Ballmer

Medical Myths You Can Do Without - Myth #1: Dieting Will Help You Lose Weight and Make You Healthy

By Tim Reynolds, MD

Every day we are bombarded with medical garbage. It comes from all sources -- maybe even your doctor. There are also medical myths that have been passed on from one generation to the next -- unfortunately, no one has looked carefully at where the information started and whether it is in fact valid or not.

In the following weeks, I would like to explore five of those myths and raise some questions. Hopefully, you will begin to think about them (and others) more critically…

I hate budgets and I hate diets. I think I hate them for the same reason -- they make me want all the things I can't have even more. Have you ever noticed that the word DIET is a four letter word and that the first three letters are DIE?! That's how I feel about dieting. So many times we go to the doctor and he/she says “Well you are overweight and you need to start on a diet”. Unfortunately, many health professionals do not know exactly what this means -- it is also the wrong approach to take to lose weight.

Instead of going on a diet, why not change the way you look at food and the way you approach your health? Why not change your reality and realize that food is nutrition that is good for the body as long as it's the right kind and eaten in moderation? Food is not the enemy -- choosing the wrong foods and overeating is the enemy.

A major problem started with flawed research that was then capitalized upon by food manufacturers. In the 1970s and 80s, it was erroneously determined that our high fat diet was making us all fat.¹ Food manufacturers quickly caught on and soon every product had a label that said “low fat”. Unfortunately, we replaced the fat with sugar. As we all ate our low fat diets, the entire country got fatter.

A variation on the theme is being seen now with carbs. Everyone wants to be on a low carb diet. So now everything at the grocery store is advertised as “low carb”. Once again, most people have no idea what this means. There is more than one type of carbohydrate and not all carbs are bad.

Natural plant fiber is made from carbohydrates. Fruits are carbohydrates but should not be considered the same as carbohydrates from a doughnut. If we only look at the carb count, once again we will be led down the wrong path due to creative advertising.

So what are we to do? How can we figure all this out? I have two simple recommendations that will help. First get back to nature. I do not mean move to the mountains (although that does sound nice) -- but start eating natural foods. Think of it this way -- if you can't catch it or pick it, don't eat it. If you follow this rule, you can have all the fish, fresh meats, vegetables, and fruits you want.

In fact, if your diet consisted of just these foods, you would never be fat. As I write this, I am at a scuba diving resort in Borneo, Malaysia. This island does not have an overweight person on it. Why? Because they only eat what they can catch or pick. They have a natural high protein, low carb diet.

Second, if you are going to eat processed foods, always check the label. You will find protein content in grams, fat in grams, and carbohydrates in grams. Under carbohydrates it will list sugar in grams. If the grams of sugar are higher than 10 (8 if you want to be strict), put it back and choose something else.

You will be amazed at what does and does not have sugar once you start looking. Remember, it is not simply the fat or carbohydrates -- as it turns out, the problem is the amount of sugar it contains.

Finally, I have an 85/15 rule. If you eat like I just showed you 85% of the time, you can eat what you like the other 15%. Food is energy -- it is good for you. Choose the right foods and they will keep you healthy. Choose the wrong foods and they will make you ill. You are in fact what you eat.

Reference

1. http://weightoftheevidence.blogspot.com/2008/02/dr-jamie-bailes-fat-free-fallacy.html

[Ed. Note: Tim Reynolds, M.D., is a practicing physician and a health and lifestyle expert. For more information, click here.]

Cutting Edge Fitness: Never Do Crunches Again By Craig Ballantyne

If you want to have a flat stomach or 6-pack abs, you never have to do another crunch or sit-up ever again.

In fact, the truth about abdominal crunches is that they are useless, ineffective, and even damaging to your spine. The latter fact is covered in great detail by Dr. Stuart McGill in his book, Ultimate Low Back Fitness and Performance. His research will shock and scare the bejesus out of you -- if you are one of those gym rats who spends 30 minutes on abdominal crunching type movements.

I found out crunches are useless the hard way by spending ten minutes per day on crunches back in my 3rd year of University -- but to no avail. They didn't do anything for my abs.

That year I stumbled across interval training and total body abdominal exercises. Finally, it was these training secrets that helped me change my torso from just a fit but regular-looking college-aged male, into a cover-model with 6-pack abs!

We've talked about interval training before here at THB, so let's focus on the total body abdominal exercises to help you build a better-looking torso without doing so at the expense of your low back health.

For beginners, the three exercises you must master are called, the Plank, the Side Plank, and the Bird Dog. Now I'll be honest, these aren't the most exciting moves in the world, but they will put you on track to flatter abs and a healthier low back.

For intermediate fitness and strength, you can graduate to exercises such as Mountain Climbers, Plank with your Forearms on the Ball, and Stability Ball Jackknives. There are also at least a half-dozen advanced pushup exercises that will work your abs as well as crunches ever could!

Finally, if you are advanced, some of my favorite abdominal exercises include Cross-Body Mountain Climbers, Chin-ups with Knee-Ups, and Stability Ball Rollouts.

You can find these exercises demonstrated on many websites. If you have a gym membership, ask one of the trainers to show you how they are done.

Here's to the new era of CRUNCH-FREE abdominal workouts.

[Ed. Note: Craig Ballantyne is an expert consultant for Men's Health magazine.]

Healthy Recipes: Strawberry-Rhubarb Crisp By Kelley Herring

Recent published research found that rhubarb extract significantly reduced the frequency and severity of hot flashes in peri-menopausal women -- with none of the harmful side effects of estrogen therapy.¹ By using the natural sweetener, erythritol, you can enjoy the authentic sweet-tart flavor of this traditional summertime recipe without all the unwanted sugar.

Time to Table: 1 hour
Serves: 8

Benefits

• Excellent source of vitamin C
• Good source of calcium, iron, magnesium, potassium, protein, vitamin E
• Low sugar, low sodium

Ingredients
2 lb. organic rhubarb, cut into 1/2 inch-thick slices
1/2 pint organic strawberries, halved
1 c. organic erythritol (try ZSweet)
4 tbsp. organic butter
1 tsp. organic vanilla
2 tsp. organic arrowroot
1/2 tsp. organic cinnamon
1/2 c. organic almond flour
1/2 cup organic rolled oats

Preparation
Preheat oven to 375°F. Spray a 3-quart baking dish with non-stick spray. Combine rhubarb, strawberries, erythritol, arrowroot, and cinnamon. Put in baking dish. Combine melted butter with vanilla and pour over almond flour and oats, gently mixing with a fork to combine. Sprinkle over rhubarb-strawberry mixture. Bake at 375° for 35-45 minutes until topping is crisp and brown. Serve with organic whipped cream.

Nutrition Information
185 kcal Calories, 14 g Carbohydrate, 15 mg Cholesterol, 13 g Total Fat, 5 g Fiber, 5 g Protein, 59 mg Sodium, 3 g Sugars, 4 g Saturated fat, 0 trans Fat, 6 g Monounsaturated fat, 2 g Polyunsaturated fat

Reference

1. Heger, M. Menopause, September/October 2006; vol 13: pp 744-759.

[Ed. Note: Kelley Herring is the Founder & CEO of Healing Gourmet. She is also the creator of Healing Gourmet's Personalized Nutrition Software and Editor-in-Chief of the Healing Gourmet book series published by McGraw-Hill, including Eat to Fight Cancer, Eat to Beat Diabetes, Eat to Lower Cholesterol and Eat to Boost Fertility. For more information, click here.]

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These articles appear courtesy of Early to Rise’s Total Health Breakthroughs [Issue 07-25-08] which offers alternative solutions for mind, body and soul. For a complimentary subscription, visit http://www.totalhealthbreakthroughs.com/

Why Stem Cell Research May Be Irrelevant

By Dharma Singh Khalsa, M.D.
I have great news to share!
Creating new brain cells was previously thought to be impossible in humans, but not any more. And you don't need to have an injection of stem cells into your brain to do it, either.
As you may know, stem cells are your body's basic building blocks, used for repair and growth. And when it comes to your brain, stem cells turn into new neurons or brain cells. These brainy stem cells then produce a chemical that protects other brain cells, even damaged ones, from deteriorating.
And recent research reveals that they can reverse memory loss, as well as help restore brain function in humans suffering from a wide range of diseases that impair memory, including Alzheimer's.¹
So why then do I say that stem cell research is irrelevant?
Well, while it's been known that creating new brain cells (neurogenesis) was possible in animals such as rats, mice, and canaries, in an elegant new research study at Columbia University, Scott Small, M.D. unveiled the first proof that exercise creates new cells in the exact brain area that is affected by age-related memory loss.²
Previous research has shown that people who exercise do better on memory tests. And it's also true that, when you exercise, you experience an endorphin high and feel great. Moreover, you increase your brain's blood supply and create a compound called brain-derived neurotrophic factor, or BDNF, that induces nerve cells to grow, branch out, and make connections with one another -- all signs of an ageless brain.³
This groundbreaking study, however, explains specifically what exercise does within the brain. Exercise, it was revealed, targets a region of the brain within your memory center known as the dendate gyrus, which underlies age-related memory decline. Exercise increases blood flow to this all-important anatomical area and grows new brain cells. Exercise transforms stem cells into fully-grown, functional neurons right where they're needed most.⁴
And the best news? You don't have to run marathons or be an Olympic weight lifter to derive the benefits of developing higher levels of brain power. Here's all you need to do:⁵

• Exercise at least three times a week.
• Pick something you enjoy and stick with it. Perhaps you like tennis.
• Hill training, brisk walking, cycling, or exercising on an elliptical trainer or treadmill are all fine provided they're done for 30 minutes or more.
• Finally, don't forget about body-weight exercises or other resistance work, done in combination with your aerobic conditioning.

Exercise does more than build muscles and help prevent heart disease and keep you trim. This new science suggests that it also boosts your brain power -- and may offer help in the battle against Alzheimer's.
Best of Blessings,
Dr. Dharma
References

1. Cage, FH, Science, 287 (5457): 1433-1438, 2000.
2. Pereira A, et al. Proceedings of National Academy of Sciences, vol 14, no 13, March 27, 2007; 5638-5643.
3. Singh-Manoux A, et al. Am J Public Health, 2005; 95 (12): 2252-2258.
4. Van Pragg H, Gage FH, Nature Neuroscience,1999; 96(3): 266-270.
5. Friedland RP, et al. PNAS, 2001; 98(6): 3440-3445.

[Ed. Note: The author of seven best-selling books, Dharma Singh Khalsa, M.D., often referred to as Dr. Dharma, is America's # 1 Brain Longevity Specialist. To be part of his on-line community, receive his free newsletter, The Healing Minute, and claim a free e-book go to www.drdharma.com. You may ask him a question at info@drdharma.com.]

Healthy Recipes: Eggplant Pancakes By Laura LaValle, RD, LD

On lower carb diets, pancakes can be a hard food to replace. The recipe below is a great option at only 9 carbs for two pancakes. It can be served with fresh berries or a little agave nectar for a sweet version, or with Italian herbs and tomato sauce with nitrate free sausage for a savory version.
Serves: 6
Time to Table: 45 min
Ingredients*
1 medium eggplant (about 1 1/4 pound)
1/4 cup water
2 large organic eggs
2 T. almond meal
3 T. organic brown rice flour
1/2 tsp. xanthan gum
1/4 tsp. salt
coconut oil or butter for griddle
*Select organic ingredients for optimum nutrition.
Preparation
Remove stem and cut eggplant in half lengthwise. Place cut side down in baking pan. Add water, cover pan and bake eggplant at 350° until tender. Peel and remove seeds (it is not necessary to remove all of the seeds.) Mash by hand or in a food processor. Add well- beaten eggs, almond meal, flour, xanthan gum, and salt. Mix well. Drop by large spoonfuls onto oiled or buttered griddle or skillet. When tops and edges of pancakes start to dry and pancakes are golden brown, flip over and until the other side is golden brown. Serve with fresh fruit or your favorite nut butter. Makes about six servings -- two pancakes each.
Nutrition
75 calories, 3 g. total fat, 1 g. saturated fat, 1 g. monounsaturated fat, .3 g polyunsaturated fat, 70 mg cholesterol, 120 mg sodium, 9 g carbohydrate, 3 g fiber, 3g sugar, 4 g protein, 170 IU vitamin A, .7 mg niacin, 20 mcg folate, 20 mg calcium, 200 mg potassium, 5 mcg selenium

Adapted from Today's Diet and Nutrition Magazine.

[Ed. Note: Laura B. LaValle, RD, LD is presently the director of dietetics nutrition at LaValle Metabolic Institute (formerly part of Living Longer Institute). She offers personal nutritional counseling at LMI for clients who need help with their diet in relation to illness or disease. Laura also provides educational services in the areas of health promotion, wellness, and disease prevention. To learn more click here.]
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These articles appear courtesy of Early to Rise’s Total Health Breakthroughs [Issue 07-22-08] which offers alternative solutions for mind, body and soul. For a complimentary subscription, visit http://www.totalhealthbreakthroughs.com/

Put a Little Bing in Your Step

By Kelley Herring

Inflammation is (or should be) a serious concern. It is the cornerstone of cellular aging and the root of chronic disease, which now affects more than 100 million people in the U.S. alone. But new research shows that eating many of your favorite foods, including cherries, may help quell inflammation and forestall the ravages of aging.

A recent study published in the Journal of Nutrition evaluated the effect of cherries on inflammation. Eighteen healthy men and women supplemented their diets with bing cherries (280 grams/day, or just less than two cups of pitted cherries) for 28 days. Blood samples were drawn and analyzed before and during the cherry noshing, as well as 28 days afterward.

After 28 days, the subjects' plasma concentrations of CRP, a primary marker of inflammation, decreased by 25 percent. Then, after the subjects abstained from cherries for 28 days, their circulating concentrations of CRP increased by approximately 10 percent.

Choose cherries for a sweet treat with real health benefits. My favorite way to enjoy them is in my Chocolate Covered Cherry Smoothie. Just blend one cup of organic milk, one scoop of Jay Robb's Chocolate Whey (all-natural, pasture-grazed, grass-fed whey protein isolate made from cows not treated with the synthetic bovine growth hormone rBGH), and one cup of frozen organic cherries. In minutes, you'll have an antioxidant-rich dessert for breakfast that will keep you full till lunch and keep inflammation at bay.

[Ed. Note: Kelley Herring is the founder and CEO of Healing Gourmet (www.healinggourmet.com), and is editor-in-chief of the Healing Gourmet book series.]

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This article appears courtesy of Early to Rise [Issue #2284, 02-21-08], the Internet's most popular health, wealth, and success e-zine. For a complimentary subscription, visit http://www.earlytorise.com/.

"You have to have the ability to withstand pressure. If you can't do that, you shouldn't be doing what I do. In my world, there's always going to be ups and downs, good markets and bad markets. It's easy when the markets are good. When the markets are bad, you have to be able to withstand that pressure." - Donald Trump

"Everything in nature contains all the power of nature. Everything is made of one hidden stuff."

- Ralph Waldo Emerson

Fellas, If Your Energy and Sex Drive are Sagging, Think Zinc!

By Anthony Colpo

Previous issues of THB have stressed the importance of the "miracle mineral", magnesium. Today I want to stress the importance of another commonly deficient mineral -- zinc.

Zinc is essential for optimal growth and repair, being involved in the actions of several vital hormones and hundreds of enzymatic reactions in the body. Zinc is essential for the formation of superoxide dismutase, one of the body's most potent antioxidants. Zinc deficiencies can result in growth retardation in children, significantly weakened immune function, poor wound healing and muscle loss. They"ve also been linked to depression and gastric cancer.^1-7

In men, zinc plays a significant role in reproductive capacity. Insufficient intake of this mineral quickly lowers testosterone levels and reduces sperm count in otherwise healthy young men -- no doubt why oysters, high in zinc, have garnered a reputation as an aphrodisiac!^8-9

Apart from oysters, meat is the richest source of zinc, with red meats containing greater amounts than white meats.

Are You Low in Zinc?

Obvious zinc deficiencies are common to Third World countries where animal protein consumption is low. But if you think your status as a citizen of an affluent developed nation precludes you from zinc deficiency, think again. Milder, 'sub-clinical' zinc deficiencies appear to be a common problem in modernized nations too.¹⁰

Nationwide food consumption surveys by the USDA have found that the average intake of zinc for males and females of all ages is below the recommended daily allowance (RDA). (The current US RDAs for adults are 8 mg daily for non-lactating females and 11 mg daily for males.)

This is especially worrying when one considers that RDAs are generally based on the amount of a nutrient required to prevent obvious, well-recognized deficiency diseases (such as stunted growth and hypogonadism in the case of zinc) -- not subclinical deficiencies that may damage one's health over the longer-term. Those who follow low fat or vegetarian diets are at even greater risk of zinc deficiency.^11-12

Zinc and Testosterone

Testosterone is an extremely important hormone for both men and women. It boosts sexual drive and capacity, muscle and bone growth, energy levels, and immune function.

Over the years, I have noticed an increase in men who suffer from low testosterone and its accompanying ill effects -- which include low energy and sex drive and slow to nonexistent muscle growth -- despite regular weight training.

My personal observations have been backed by published research. It is estimated that by 2025 there will be as many as 6.5 million American men aged 30-79 with symptoms of steroid hormone deficiency -- an increase of 38% from 2000 population estimates.¹³ This figure does not include the millions of men who suffer low testosterone levels but do not exhibit any overt clinical symptoms.

When male clients and readers complain to me about low sex drive, low energy, and difficulty in gaining muscle, one of the first things I recommend is for them to visit their doctor and request a blood work-up that includes a full androgen (steroid hormone) profile. It is the androgens such as testosterone that make men...well, men. A low level of testosterone can greatly diminish a man"s sexual prowess and frustrate his efforts in the gym to build a stronger, muscular body.

Getting Tested

It is important that your doctor checks not only for total testosterone levels, but also levels of sex-hormone binding globulin (SHBG) and free testosterone. Your total testosterone levels may be high, but if free testosterone is low, then you may still suffer the effects of sub-optimal testosterone levels. It is the free unbound complement of testosterone in your body that is responsible for all of its desirable effects -- including enhanced sex drive and muscle and bone growth.

All too frequently, guys come back to me with test results showing low free and/or total testosterone levels. Because it exerts such a powerful influence on testosterone levels, the next step is to determine their zinc status. Unfortunately, the commonly performed blood and serum zinc tests are not considered very reliable; serum and blood levels of this mineral can appear perfectly normal even when your cells are crying out for zinc.

Instead, I recommend buying some liquid zinc sulfate heptahydrate (available from health food stores and pharmacies) and performing an oral zinc test (also known as the zinc taste test). This involves placing 10 milliliters (1/3 ounce) of zinc in your mouth and holding it there for 10 seconds before swallowing.

Your response will fall into one of the following grades:

1. Grade one response: no specific taste sensation: tastes like plain water. This indicates a major deficiency of zinc

2. Grade two response: no immediate taste is noticed but, within the ten seconds of the test, a 'dry' or 'metallic' taste is experienced. This indicates a moderate deficiency.

3. Grade three response: an immediate slight taste is noted, which increases with time over the ten second period. This indicates a deficiency of minor degree.

4. Grade four response: an immediate, strong and unpleasant taste is experienced. This indicates that no zinc deficiency exists.

In almost every instance, the response of my low-testosterone clients and readers is of the grade one or two variety. I then suggest they supplement with zinc daily and repeat the test periodically to see if their taste response improves. To avoid the potential of toxic side effects, zinc supplementation should not exceed 150 mg per day.

I recommend zinc picolinate, the form of zinc that is combined with picolinic acid. A study with healthy volunteers found that zinc picolinate was far more effective than zinc citrate or zinc gluconate in raising bodily zinc levels.¹⁴ This is hardly surprising -- picolinic acid is actually secreted by the pancreas and is known to assist in zinc absorption.

Please note...

There can be many factors that contribute to low testosterone levels; I don"t mean to give the impression that simple zinc deficiency is the culprit behind all cases of androgen deficiency. If you believe you may be suffering from low testosterone, it"s important you investigate the matter in conjunction with a knowledgeable medical professional.

If subsequent testing does indeed reveal low androgen status, then both you and your doctor should consider zinc deficiency as one of the possible contributing factors. If you are found to be very zinc deficient and suffer from gastrointestinal issues such as ulcers or leaky gut syndrome, then your doctor may decide that a series of zinc infusions is the wisest course of action.

References

1. Prasad AS. British Medical Journal, Feb. 22, 2003; 326 (7386): 409-410.
2. Brown KH, et al. American Journal of Clinical Nutrition, June 2002; 75 (6): 1062-1071.
3. Siklar Z, et al. Journal of Tropical Pediatrics, June 2003; 49 (3): 187-188.
4. Dardenne M. European Journal of Clinical Nutrition, Aug, 2002; 56 (Suppl. 3): S20-23.
5. Ibs KH, Rink L. Journal of Nutrition, May, 2003; 133 (5, Suppl. 1): 1452S-1456S.
6. Maes M, et al. Journal of Affective Disorders, June, 1994; 31 (2): 135-140.
7. Nakaji S, et al. Nutrition and Cancer, 2001; 40 (2): 99-102.
8. Prasad AS, et al. Nutrition, May 1996; 12 (5): 344-348.
9. Hunt CD, et al. American Journal of Clinical Nutrition, July, 1992; 56 (1): 148-57.
10. Hambidge M. Journal of Nutrition, May, 2000; 130 (Suppl. 5): 1344S-1349S.
11. Retzlaff BM, et al. American Journal of Clinical Nutrition, 1991; 53 (4): 890-898.
12. Baghurst KI, et al. Journal of Epidemiology and Community Health, 1994; 48 (1): 26-32.
13. Araujo AB, et al. Journal of Clinical Endocrinology & Metabolism, Nov, 2007; 92 (11): 4241-4247.
14. Barrie SA, et al. Agents and Actions, Jun, 1987; 21 (1-2): 223-228.

[Ed. Note: Anthony Colpo is an independent researcher, physical conditioning specialist and author. Learn more about Anthony's acclaimed book, The Fat Loss Bible, by clicking here.]

Healthy Living: The Beauty of Lemons By Jackie Silver

Sometimes the simplest things can bring beauty and enjoyment to your life. Take the lemon, for example. Lemons are natural refreshers in the hot summer months and there are many ways to take advantage of their native properties.

California and Arizona are the largest producers of lemons in the U.S., according to Sunkist.com -- producing around 95% of America's crop. The two major varieties of lemons are Lisbon and Eureka, but they're so similar that even the experts have a hard time telling them apart. The Meyer Lemon, discovered by Frank N. Meyer in 1908 is thought to be a cross between a lemon and an orange or mandarin.¹

Lemons have long had a prominent place in history. According to lore, the ladies of Louis XIV"s (1638-1715) court loved to bite lemons to keep their lips seductively red and the Romans valued lemons as an antidote to all poisons.²

Here are some ways to take advantage of the fact that lemons are available year-round.

1. Make Lemonade. You've probably heard the old saying, "When life hands you lemons, make lemonade." Squeezing lemon juice into your water can make it taste and smell better. Adding a little natural sweetener, such as stevia, will cut the tartness, if desired. Freeze lemon juice in ice trays and add those to your water -- refreshing!
2. Liven up your vegetables. After sautéing my veggies, I like to squeeze fresh lemon over them to bring out the color and flavor. A little sprinkle of sea salt from the grinder adds just the right touch, too.
3. Thin your salad dressing. Cut your salad dressing portion by thinning it with fresh, squeezed lemon juice. The dressing will spread more uniformly throughout your salad so you'll use less.
4. Highlight your hair. When I was growing up, my blonde friends would use lemon mixed with a little salt and water, then go out in the sun, to naturally "streak" their hair. We brunettes never tried it, but I remember it worked well for blonde hair. It can be drying, so I don't recommend trying it too often.
5. Remove cooking odors. Rubbing your hands with lemons dipped in salt can help to remove cooking odors such as garlic, onions, fish, and more. Which would you rather smell like -- fish or lemons?

And, don"t forget, lemons are a natural source of vitamin C, disease-fighting bioflavonoids, and fiber -- all in a lovely, fragrant package of 20 calories!

So, next time you're in the produce aisle, you may look at lemons with a whole new attitude.

References

1. Sunkist.com
2. Spiller, GA, The Mediterranean Diets in Health and Disease, Van Nostrand Reinhold, 1990.

[Ed. note: Jackie Silver is aging backwards. She shares her secrets, tips, and shortcuts on her web site, AgingBackwards.com, in her forthcoming book, on TV and radio, and as a sought-after speaker. For more information, click here.]

Healthy Recipes: Citrus & Herb Salad Kelley Herring

Feed your face with a healthy salad. Providing close to 100% of the recommended daily dose of age-defying, collagen-boosting vitamin C, this sumptuous summer treat is also ripe with naringenin -- a naturally occurring flavonone in oranges that may help shield skin from UV rays.¹

Time To Table: 10 minutes
Serves: 4

The Benefits

• Excellent source of vitamin A, vitamin C, folate
• Good source of fiber, iron, magnesium, potassium
• Healing nutrients: lutein, zeaxanthin, naringenin
• Low sodium, gluten free

Ingredients
8 cups fresh organic baby spinach
2 whole organic oranges
12 leaves fresh organic peppermint

Preparation
Peel oranges and slice each into eight slices. Chop eight of the peppermint leaves and mix with fresh spinach. Divide greens mixture among four serving dishes. Top each with four orange slices and one mint leaf in the center. Try drizzling with an organic Lemon Poppyseed Vinaigrette or Raspberry Vinaigrette. Serve.

Nutrition Information
46.69 kcal Calories, 10.32 g Carbohydrate, 0 mg Cholesterol, 0.34 g Total Fat, 3.13 g Fiber, 2.44 g Protein, 48.33 mg Sodium, 6.38 g Sugars, 0.06 g Saturated Fat, 0 trans Fat, 0.02 g Monounsaturated Fats, 0.13 g Polyunsaturated Fat

Reference

1. El-Mahdy, M. A. et al., Photochemistry and Photobiology 2007 Dec 15 [Epub ahead of print].

[Ed. Note: Kelley Herring is the Founder & CEO of Healing Gourmet. She is also the creator of Healing Gourmet's Personalized Nutrition Software and Editor-in-Chief of the Healing Gourmet book series published by McGraw-Hill, including Eat to Fight Cancer, Eat to Beat Diabetes, Eat to Lower Cholesterol and Eat to Boost Fertility. For more information, click here.]

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These articles appear courtesy of Early to Rise’s Total Health Breakthroughs [Issue 07-18-08] which offers alternative solutions for mind, body and soul. For a complimentary subscription, visit http://www.totalhealthbreakthroughs.com/

Another Reason You May Need More Folate

By Kelley Herring

Thanks to the powerful antioxidant resveratrol, drinking red wine has significant health benefits. But the news isn't all good for wine lovers, because alcohol also has a negative effect on hormone-related cancers.

Studies have found low folate intake and high alcohol intake to be associated with an increased risk of colorectal cancer. In a study of more than 45,000 male health professionals, more than two alcoholic drinks per day doubled their risk of colon cancer. However, for the men in the two-cocktails-a-day group, those who got at least 650 mcg of folate per day negated that increased risk.

If you enjoy alcohol in moderation, make sure you're getting enough folate in your diet. While excellent sources like lentils, chickpeas, asparagus, spinach, black beans, and kidney beans provide 115-180 mcg/serving, you may still need to supplement to ensure you're getting enough.

[Ed. Note: Kelley Herring is the founder and CEO of Healing Gourmet (www.healinggourmet.com), and is editor-in-chief of the Healing Gourmet book series.]

It's Good to Know: Global Warming Could Mean Fewer Hurricanes

New research indicates that global warming could actually lead to fewer and weaker hurricanes. This finding, from the National Oceanic and Atmospheric Administration and the University of Miami, is contrary to previous claims from environmentalists and other climatologists. But it now appears that warmer oceans increase vertical wind shear (a change in wind speed or direction high in the atmosphere). And wind shear can prevent a hurricane from forming and strengthening.

(Source: National Geographic)

Word to the Wise: Irascible

Someone who's "irascible" (ih-RAS-uh-bul) is hot-tempered. The word is from the Latin for "prone to anger."

Example (as used by Jack Olsen in Hastened to the Grave): "The lawyer described his client as an irascible eighty-two-year-old eccentric who alternated between spinning fascinating tales about her past and cussing him out."

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These articles appear courtesy of Early to Rise [Issue #2283, 02-20-08], the Internet's most popular health, wealth, and success e-zine. For a complimentary subscription, visit http://www.earlytorise.com/.

The "Right" Way to Use Quotation Marks

By Suzanne Richardson

People all over the world are using quote marks incorrectly. What's the big deal, you ask? Well, an incorrect quotation mark can completely change the meaning of a sentence.

Richard Lederer, grammar expert and author of Comma Sense, has this to say on the subject: "Don't become a Typhoid Mary carrier of Quotation Bloatation, a symptom of which is those gratuitous quotation marks that increasingly surround words that have no business being quoted.... [S]ome people somehow think that quotation marks help emphasize the designated words. But all those squiggles do is make the reader chortle, 'Oh, is that statement supposed to be a famous quotation by a high muckety-muck?' Or, because 'Fresh' Fish is anything but fresh: 'Is somebody trying to be sarcastic?'"

According to the Purdue University Online Writing Lab, you should use quotes only in the following situations:

• When you are recounting a conversation or other dialog.

• When you are quoting a book, movie, play, song, poem, or other work.

• When you want to indicate words used ironically, with reservations, or in some unusual way.

• When you are writing out the title of short works (songs, short stories, essays, short poems, one-act plays, book chapters, newspaper or magazine articles, or episodes of a television/radio series).

Purdue includes two guidelines for how NOT to use quote marks:

• Do not put quotation marks around the titles of your essays.

• Do not use quotation marks for common nicknames, bits of humor, technical terms that readers are likely to know, and trite or well-known expressions.

Now that you know the rules, you'll never misuse quotation marks again. Unfortunately, most of the world's population will still be flaunting their ignorance on signs everywhere. Check out "The 'Blog' of 'Unnecessary' Quotations" (written by 24-year-old Ph.D. student Bethany Keeley) to find plenty of examples of quotation abuse.

The Spice That Makes You Smile

By Kelley Herring

The gentle waft of simmering bouillabaisse certainly puts a smile on my face. But the delightful aroma and taste isn't the only reason this dish can make you feel happy. In fact, one key ingredient could have as much mood-boosting benefits as a common anti-depressant.

Earlier research pointed to saffron, an ingredient in bouillabaisse, as a potential anti-depressant. And new research published in the journal Progress in Neuropsychopharmacology and Biological Psychiatry confirms this pricey spice's ability to alleviate the doldrums.

In the eight-week study, researchers compared saffron's anti-depressant activity to fluoxetine (the generic name for Prozac). Forty adults, meeting the criteria for major depression, participated. Group 1 patients received a capsule filled with 15 mg of saffron (C. sativus) morning and evening. Group 2 received 10 mg of fluoxetine morning and evening. At the end of the trial, researchers found that saffron had the same mood-boosting benefits as the drug.

So how much is 15 mg of saffron, anyway? That's less than a tenth of a teaspoon. Most saffron is sold by the gram, at about $15.

While you can season your paella or bouillabaisse with saffron, a good way to make this spice a mood-lifting mainstay in your diet is to mix it right into your favorite organic, chicken-based pre-made soups. Or brew a cup of Spicy Saffron Tea. Just add one teaspoon of saffron, four crushed cardamom pods, and three teaspoons of erythritol to four cups of boiling water. Steep for 20 minutes. Enjoy.

[Ed. Note: Kelley Herring is the founder and CEO of Healing Gourmet (www.healinggourmet.com), and is editor-in-chief of the Healing Gourmet book series.]

Word to the Wise: Purblind

"Purblind" (PUR-blind) means (1) having greatly reduced vision or (2) lacking insight or discernment. The word is derived from Middle English.

Example (as used by Eric Evans in an issue of History Today): "On and on the weary litany of purblind negativity proceeds."
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These articles appear courtesy of Early to Rise [Issue #2282, 02-19-08], the Internet's most popular health, wealth, and success e-zine. For a complimentary subscription, visit http://www.earlytorise.com/.