A Tasty Way to Reduce Wrinkles

By Kelley Herring

Do you want people to do a double-take when you reveal your real age? Then do this: Eat cinnamon and cloves.

Recent research published in the Journal of Medicinal Food found that these spices - which are often used in holiday goodies - not only provide antioxidants but also significant protection against the formation of advanced glycation end-products (AGEs).

And "AGE" is certainly an apt acronym. You see, AGEs trigger the body's defense arsenal and lead to inflammation and tissue damage. This results in lines on your face, inflexible arteries, and a host of other metabolic consequences.

So, how do you get the most out of these age-defying spices?

The first rule is this: The fresher the flavor, the more benefits. The researchers found a direct correlation between the phenol content in the spices and their ability to block AGEs. And since phenols are destroyed by light, heat, and exposure to air, keep your spices in a cool dark place for maximum potency.

Plus when you bake with these spices, make sure you use a safe sweetener too (i.e., one that does not spike blood sugar and promote AGEs), like erythritol or stevia.

[Ed. Note: Survive the holidays with nutrition expert Kelley Herring's brand-new recipe e-books, Guilt-Free Desserts and Healthy Holiday Hors d'Oeuvres. You'll find 60+ healthy recipes you can easily make at home.]

It's Fun to Know: The Origin of Thanksgiving

Thanksgiving, as we celebrate it today, did not originate with the special event we know and love. There were several "thanksgiving" feasts held in early colonial days, including the most famous one at Plymouth.

Most historians agree that the holiday grew out of a combination of the religious tradition of New England Puritans, which was more a day of prayer than of feasting, and the traditional harvest celebrations of England.

Thanksgivings were celebrated sporadically (on different days of the year) throughout the colonial era and in the early days of the United States. Abraham Lincoln officially decreed the last Thursday of November to be a national Thanksgiving holiday in 1863. His proclamation played a dual role. It was also a call for unity during the Civil War.

(Source: History.com)

Word to the Wise: Postprandial

Something that's "postprandial" (post-PRAN-dee-ul) - from the Latin for "a late breakfast or lunch" - happens or is done after a meal.

Example (as used by Sylvan Fox in Newsday): "When I wake up in the morning, I can have my usual breakfast - a slightly bizarre concoction of three kinds of cold cereal topped with grapes and a cup of decaf - and then stagger back to bed for a postprandial snooze."

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These articles appear courtesy of Early to Rise [Issue #2524, 11-27-08], the Internet's most popular health, wealth, and success e-zine. For a complimentary subscription, visit http://www.earlytorise.com/.

"Gratefulness is the key to a happy life that we hold in our hands, because if we are not grateful, then no matter how much we have we will not be happy - because we will always want to have something else or something more."

- Brother David Steindl-Rast

Healthy Recipes: Spicy Organic Beef Chili with Spaghetti Squash By Laura LaValle, RD, LD

I don't know if you've ever tried chili over pasta, but it's a favorite in my city of Cincinnati. Replacing pasta with different types of squash has become my favorite way to reduce carbs. The squash tastes great with tomato-based sauces and the nutritional value is so much better. If you don't want to take 45 minutes to bake squash, zucchini cooks up much more quickly and works well too.

Serves: 8
Healing Nutrient Spotlight
Excellent source of vitamin A, vitamin C, iron, niacin, zinc
Good source of riboflavin, vitamin B-6, vitamin B-12, selenium, manganese

Ingredients*
1 lb. organic grass-fed beef
1 large spaghetti squash (about 4 to 5 lbs.)
2 T. olive oil
3 cloves garlic, pressed or minced
1 cup chopped onion
1/2 cup chopped sweet red pepper
2 tsp dried cilantro
1 T. chili powder
2 tsp. ground cumin
15 oz. can Eden Foods spicy organic pinto beans
1 15 oz. can tomato sauce
1 28 oz. can whole tomatoes with green chilies
1 hot chili pepper (optional)
1/2 tsp. sea salt or to taste

*Select organic ingredients for optimum nutrition.

Preparation
Cut squash in half lengthwise; remove only the seeds. Place squash cut side down in a shallow baking dish with 1/4 cup water. Bake at 350° for 30 to 45 minutes until squash is tender. Use a fork to pull out the strands of squash into a bowl. Add some organic butter or olive oil.

While squash is baking prepare chili. In a large stainless steel pot, sauté onions and garlic at medium low heat in olive oil until translucent. Add spices and beef and sauté for 5 more minutes. Add rest of ingredients and simmer for 30 to 45 minutes until beef is tender and flavors are blended. Serve over spaghetti squash.

Nutrition
280 calories, 20 g protein, 10 g total fat, 3 g saturated fat, 3 g monounsaturated fat, 1 g polyunsaturated fat, 65 mg cholesterol, 25 g carbohydrate, 6 g fiber, 6g sugar, 1700 IU vitamin A, .1 mg thiamin, .2 mg riboflavin, 4 mg niacin, .7 mg pantothenic acid, .4 mg vitamin B-6, 1 mcg vitamin B-12, 40 mg vitamin C, 25 mcg folate, 1000 mg sodium, 90 mg calcium, 60 mg magnesium, 550 mg potassium, 4 mg iron, 13 mcg selenium, .3 mg manganese, 4 mg zinc, .2 mg copper

[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.]

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This article appears courtesy of Early to Rise’s Total Health Breakthroughs [Issue 09-02-08] which offers alternative solutions for mind, body and soul. For a complimentary subscription, visit http://www.totalhealthbreakthroughs.com/

"We have every right to dream heroic dreams. Those who say that we're in a time when there are no heroes, they just don't know where to look."

- Ronald Reagan

Learning From Real Heroes

By Robert Ringer

Americans love to throw around the term "hero." But what is a hero? We tend not only to ascribe the word to illiterate athletes, but to people who happen to be in the wrong place at the wrong time, as well.

An extreme example of the latter would be the infamous Iran-hostage "crisis" that ended after 444 days on January 20, 1981. With Kim Jong Il's best friend, Jimmy Carter, spending more than a year trying to remove his thumb from his left nostril, Iran's version of Crazy Guggenheim - Ayatollah Khomeini - had things pretty much his way.

But once Ronald Reagan was elected president, Krazy Khomeini started envisioning a nuclear cloud over Iran for the next 400 years. Which, in turn, motivated him to come to his senses and release the hostages. Like every other civilized person, I was happy for both the hostages and their families.

Nevertheless, when the media started portraying them as heroes and New York held a tickertape parade for them, I was baffled. You happen to be in the wrong place at the wrong time and you're hailed as a hero? I think a little perspective is called for. To me, a hero is someone who accomplishes extraordinary feats under extraordinarily difficult circumstances, such as the firefighters who marched into the World Trade Center towers in an attempt to save lives while everyone else was scurrying to get out.

In this regard, I have great admiration and respect for Jessica Lynch, the American soldier who was captured and held prisoner in Iraq, and was subsequently rescued in a daring raid by U.S. troops. My admiration and respect are a result of her making it clear to a national television audience that she was not, in fact, a hero.

Despite the way she was depicted by The New York Times and other major publications, she explained, in an interview with Diane Sawyer, that there was no truth to any of those stories. In fact, Lynch said that not only did she not do any fighting, she was hurt so badly that she didn't even remember what happened to her. When Sawyer asked why she would volunteer such information, she explained that she could not live with herself if she allowed people to believe that she fought heroically when she had not.

So though Lynch is not a hero, her refreshing honesty and humility command enormous respect, especially in this day and age of declining Western values.

Thinking back to the Iran hostage situation reminds me of two genuine heroes - 13-year-old Mattie Stepanek, who succumbed to a severe case of muscular dystrophy, and Christopher Reeve, who became a quadriplegic after a horse-riding accident and passed away as a result of complications from an infection.

At the age of 10, Mattie Stepanek wrote Heartsongs, a book of poetry that became a New York Times #1 best-seller. He followed that remarkable feat with four more books of poetry, two of which also became best-sellers. He was a frequent guest on The Oprah Winfrey Show, Good Morning America, and Larry King Live. His messages were always upbeat, positive, and inspiring. Few adults have ever spoken with more wisdom and deep insight into life than Mattie.

Christopher Reeve was beyond amazing. Though he had to struggle just to breathe, he found the time, energy, and determination not only to continue acting but also to direct a film, take an active role in fighting for stem-cell research, testify before Congress, and appear on virtually every major television talk show.

Other than recognizing these two giants of courage as true heroes, what else can we learn from their lives?

* Heroes come in all shapes and sizes.

It seems somewhat ironic that the joint subjects of this article are a scrawny 13-year-old kid and Superman. But after a lifetime of observation, it's become clear to me that size, physical strength, skin color, gender, and ethnicity, among other things, are of little significance compared to a will to succeed.

* Though human beings, through the gift of free will coupled with action, are able to exercise a great deal of control over their destinies, the inevitable will always be one of man's greatest nemeses.

The National Safety Council says that a fatal accident occurs every five minutes in the United States, and a disabling injury occurs every two seconds. There is no question that we have the capacity to stack the odds in our favor when it comes to leading longer, healthier lives. Yet, in a head-to-head battle, we are no match for the inevitable. This, however, does not mean that you should become a fatalist and stop trying. That would be irrational on its face.

What it does mean is that you should always keep in mind that there's an offsetting positive to every negative, and the offsetting positive to the inevitable is that it teaches the wise person humility. Do everything possible to stack the odds in your favor. Work hard at success in all areas of your life, but make certain you don't become so enamored with yourself that you start believing you're omnipotent, immortal, or both.

Remember, you're always just one bad break away from becoming a quadriplegic, getting a terminal disease, or suffering a fatal accident.

* Relativity.

It may sound trite, but you really should be grateful when you wake up every morning, especially if you have been blessed with good health.

Given that a handicap is defined as anything that makes achievement more difficult, each of us is burdened with many handicaps. Not necessarily physical handicaps, but handicaps just the same. Broken marriages, financial problems, lack of a track record - the list of factors that can make achievement more difficult is infinite.

Brooding over a handicap, whatever it may be, is a surefire way to increase its negative impact on your life. You brood, you lose. Whenever you feel as though the temptation to feel sorry for yourself is taking control of your emotions, refocus your thoughts on genuine heroes like Mattie Stepanek and Christopher Reeve.

When the student is ready, the teacher will appear. Heroes are great teachers. They lead by example. All that is required is that you be ready to learn.

Beware of Holiday Diabetes

By James B. LaValle

This is the time of year when many of my patients struggle with keeping their weight and blood sugar under control. It starts with Halloween, when we buy those delectable treat-size candy bars to pass out to trick-or-treaters - and eat many of them ourselves. It continues throughout Thanksgiving, Christmas, and New Year's Day with the sugar-laden treats and leftovers from holiday meals contributing to our already flourishing spare tires.

The resulting insulin resistance and elevated blood sugar has been linked to an increased risk of developing Type II diabetes.

Medical guidelines don't start labeling blood sugar a problem until it reaches at least 100 to 124 mg/dL, the current cutoff for pre-diabetes. But a study conducted within the Kaiser Permanente Health System and published in the American Journal of Medicine has determined that even lower levels are cause for worry.

Patients were sorted according to blood sugar levels of <85,>

The results of this study don't surprise to me. For years, I have been preaching that once your blood sugar starts climbing, unless you do something about it, you are going to become diabetic. But I'm happy to have a study that now quantifies that risk and backs up what I've observed clinically.

If you haven't already done so, develop a strategy for limiting your intake of high-carb, high-sugar foods in the coming weeks. For instance, before going to a party, curb your appetite with a higher-protein snack, a bowl of soup, or a cup of hot tea. Whenever possible, opt for higher-volume, lower-calorie foods, such as vegetables with bean dip and lower-sugar fruits and vegetables. Go ahead and enjoy your favorite dessert - but take a small piece and share it with your spouse or friend. Better yet, volunteer to bring a healthy holiday dish to the party so you know you'll have at least one healthy choice. Meanwhile, try to increase your exercise to rev up your insulin receptors and help your body better deal with the excess sugar you're almost certainly going to be eating.

It's Fun to Know: The Poultry-Based Sleeping Pill?

You've probably heard that there is a natural sedative in turkey, an amino acid called tryptophan. But if you find yourself drifting off after dinner tomorrow, don't blame it on that. Tryptophan does cause your body to produce serotonin, a chemical that, among other things, helps calm you down. But according to nutrition experts, the level of tryptophan in a typical serving of turkey is not nearly enough to make you fall asleep.

So what explains that post-meal drowsiness on Thanksgiving? Most likely it's the large amount of carbohydrates you eat, along with any alcohol you may drink.

(Source: How Stuff Works)

Word to the Wise: Fealty

"Fealty " (FEE-ul-tee) - from the Latin for "to trust" - means fidelity, allegiance, faithfulness.

Example (as used in The New York Times): "[Andrew Johnson] was re-elected Governor in 1855, and his administration of the State affairs, both in that and the preceding term of office, was marked by a regard for the public interest rather than party fealty."

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These articles appear courtesy of Early to Rise [Issue #2523, 11-26-08], the Internet's most popular health, wealth, and success e-zine. For a complimentary subscription, visit http://www.earlytorise.com/.

10 Early Warning Signs of Alzheimer's Disease

By Layne Lowery

Early symptoms of Alzheimer's disease differ by individual, as well as day-to-day. Some signs may be so subtle that they may go unnoticed by family or friends, while other symptoms will become increasingly obvious over time.

The following checklist was written by the Alzheimer's Association¹ to assist individuals determine if they or a loved one have the early warning signs of the disease. We thank them for making this valuable information available to the public.

1. Memory loss. One of the most common early signs of dementia is forgetting recently learned information. While it's normal to forget appointments, names or telephone numbers, those with Alzheimer's disease will forget such things more often and not remember them later.

2. Difficulty performing familiar tasks. People with Alzheimer's disease often find it hard to complete familiar, everyday tasks which they previously did without thinking. A person with Alzheimer's may forget how to cook, make repairs or how to play cards.

3. Problems with language. Everyone has trouble finding the right word occasionally, but a person with Alzheimer's disease often forgets simple words or substitutes unusual words.

4. Disorientation to time and place. It's normal to forget the day of the week or where you are going. But people with Alzheimer's disease can become lost on their own street, forget where they are and how they got there, and not know how to get back home.

5. Poor or decreased judgment. No one has perfect judgment all of the time. Those with Alzheimer's may dress without regard to weather, wearing several shirts or blouses on a warm day, or very little clothing on a cold day. Individuals with Alzheimer's disease often show poor judgment about money, giving away large amounts of money to telemarketers, overpaying for home repairs or buying products they don't need.

6. Problems with abstract thinking. Balancing a checkbook may be hard when the task is more complicated than usual. Someone with Alzheimer's disease could forget completely what the numbers are and what needs to be done with them.

7. Misplacing things. Anyone can temporarily misplace a wallet or key. A person with Alzheimer's may put things in unusual places: An iron in the freezer or a wristwatch in the sugar bowl.

8. Changes in mood or behavior. Everyone can become sad or moody. Someone with Alzheimer's disease can show rapid mood swings (from calm to tears to anger) for no apparent reason.

9. Changes in personality. People's personalities ordinarily change somewhat with age. But a person with Alzheimer's disease can change a lot, becoming extremely confused, suspicious, fearful or dependent on a family member.

10. Loss of initiative. It's normal to tire of housework, business activities or social obligations at times. The person with Alzheimer's may become very passive, sitting in front of the television for hours, sleeping more than usual, or not wanting to do usual activities.

Can Alzheimer's Disease be Prevented?

So far there is no guaranteed way of preventing Alzheimer's disease. But ongoing research is revealing some exciting possibilities for warding off the disease:

Exercising the Brain. People who keep their brains active by reading or doing jigsaw puzzles, word games or chess are less likely to have Alzheimer's disease. "We found that frequency of cognitive activity, but not of physical activity, was associated with risk of developing Alzheimer's disease and the rate of cognitive decline. We found that compared to persons with infrequent cognitive activity, risk of developing Alzheimer's disease was reduced by about 50% in people who were frequently cognitively active," said Robert Wilson, Ph.D.¹

"There has been an emerging concept from a number of studies that brain reserve may be a protective factor against Alzheimer's disease... there's a suggestion that people with lower levels of formal education have a higher risk of Alzheimer's disease. And so that would be an early-to-adult life influence on the brain reserve. What [studies] may show is that perhaps staying active during later life could modulate or sustain brain function, and again, that could possibly be protective," said Douglas Galasko, M.D., professor of the department of neurosciences at the University of California-San Diego and staff scientist at the VA San Diego Healthcare System.

Exercising your body. Thirty minutes of daily activity has tremendous benefit to the heart, muscles and brain. Walk, garden, clean your house, rake leaves, go dancing or exercise (try minimal exercises while still sitting in your chair).

Drinking plenty of fluids. Dehydration (not having enough water, juices, milk or other fluids) is a major factor in temporary memory loss. Drink plenty of fluids and cut down or eliminate alcohol.

Use caution with medications. Your doctor should know all the over-the-counter and prescribed medications you are taking. Some combinations may cause confusion or forgetfulness, and even long-term damage to your memory.

Eat a healthy diet. Eat five fruits and vegetables a day to promote a healthy mind and body. Dark greens and leafy vegetables, like broccoli, spinach and romaine lettuce, are especially beneficial.

Supplement the brain with Phosphatidylserine (PS).² Several double-blind clinical studies suggest that taking phosphatidylserine during the early stages of Alzheimer's disease can slow the rate of deterioration for those suffering from Alzheimer's. So, the earlier a person begins taking phosphatidylserine, the better--especially when the disease runs in the family.

Here are some examples of promising research:

• Forty patients with probable Alzheimer's disease received either social support, cognitive training only or cognitive training in combination with pyritinol (a derivative of vitamin B6) or phosphatidylserine. After six months, patients given cognitive training plus phosphatidylserine showed "a significant glucose enhancement during the stimulation tasks in various brain regions and improvement in cognitive functioning compared to the other groups."

• Fifty-one patients meeting clinical criteria for probable Alzheimer's disease were studied. Patients were treated for 12 weeks with a formulation of phosphatidylserine or placebos. Patients treated with the phosphatidylserine drug improved on several cognitive measures compared with those who were given placebos. Differences between treatment groups were most apparent among patients with less severe cognitive impairment. Results suggest that phosphatidylserine may be a promising candidate for study in the early stages of Alzheimer's disease.

Remember, early diagnosis of Alzheimer's disease or other disorders causing dementia is an important step in getting appropriate treatment, care and support services, and maintaining the quality of life for a longer period of time.

Resources

Resources Alzheimer's Association, 919 North Michigan Avenue, Suite 1000, Chicago, IL 60611-1676; 1-800-272-3900. This is the largest national voluntary health organization supporting Alzheimer's research and care. They can help find a local Alzheimer's chapter that often has video lending libraries, caregiver support and more.

Alzheimer's Disease Education & Referral Center (ADEAR), Service of the National Institute on Aging, P.O. Box 8250, Silver Spring, MD 209078250. The U.S. Congress created ADEAR in 1990 to compile, archive and disseminate information on Alzheimer's disease to the public. ADEAR is operated as a service of the National Institute on Aging and National Institutes of Health. Call 1-800-438-4380.

References

1. Alzheimer's Association, 919 North Michigan Avenue, Suite 1000, Chicago, IL 60611- 1676; 1-800-272-3900.
2. Wilson, RS et al. Neurology, Nov 2007; 69: 1911-1920.
3. Balch, J. Prescription for Healthy Living (newsletter).

[Ed. Note: Layne Lowery is the President of Health Resources™, a manufacturer of high-quality nutritional supplements. In the health business since 1995, Layne's passion is providing affordable natural health solutions and educational tools based on the best scientific research available to empower his customers to make wise decisions on matters of personal health.]

Healthy Nutrition: Thanksgiving Turkey -- More Than Just Delicious By Jackie Silver

Thanksgiving is right around the corner, so let's talk turkey. Most people already know that turkey is an excellent source of protein, but did you also know that turkey is a good source of cancer-preventive selenium?¹ Selenium is an essential component of several major metabolic pathways, including thyroid hormone metabolism, antioxidant defense systems and immune function.

Selenium has been shown to induce DNA repair² and synthesis in damaged cells, inhibit the growth of cancer cells and rev up the self-destruct sequence the body uses to eliminate worn out or abnormal cells. But that's not all...

Vitamin B6 is an important vitamin present in turkey, as well as niacin, which plays a role in maintaining good cholesterol.³ B6 is needed for more than 100 enzymes involved in protein metabolism, according to the National Institutes of Health.⁴ It's also essential for red blood cell metabolism and for the proper function of your nervous and immune systems. So, even if your eyes glazed over from all that scientific mumbo jumbo, you can rest assured that your body and your taste buds will enjoy your Thanksgiving turkey!

Have you ever cooked your turkey to the USDA-recommended⁵ 165 degrees and found that it's still pink next to the bone? It may simply be a very young turkey. Its immature bones may allow hemoglobin to leach into the meat, but it's still safe to eat.⁶ Here's another quick tip: don't cook your turkey with the dressing stuffed inside -- you may be risking a case of food poisoning.⁷ Instead, try this original recipe, cooked separately, as an Aging Backwards side dish.

Original Thanksgiving Recipe: Aging Backwards Stuffing with Cranberry

1 package store-bought, flavored stuffing
2 stalks celery, chopped
1 onion, chopped
3 tablespoons of Brazil nuts, chopped (good source of selenium)
1/4 cup dried cranberries
1 cup hot water
Pour hot water over dried cranberries and set aside. Sauté celery and onion until soft. Prepare stuffing mix per package directions and add sautéed celery, onions, chopped Brazil nuts and plumped cranberries. Spoon mixture into casserole dish and bake at 350 degrees for 15 minutes. Serve a small portion as a side to turkey. Remember, portion control is conducive to Aging Backwards.

Here's why cranberry stuffing is a great choice for your Thanksgiving turkey. The medical and health community recognizes antioxidants as premier disease fighters, and cranberries have been shown to contain more antioxidants than 19 commonly eaten fruits. According to a recent study, these antioxidants may play a role in helping to prevent certain cancers and heart disease.⁸

References

1. http://www.cancerproject.org/protective_foods/selenium.php
2. http://jnci.oxfordjournals.org/cgi/content/full/95/2/98
   
3. http://www.sciencedaily.com/releases/2008/06/080605150904.htm
   
4. http://ods.od.nih.gov/factsheets/vitaminb6.asp
   
5. http://www.fsis.usda.gov/Fact_Sheets/
   
6. http://www.urbanext.uiuc.edu/Turkey/faqs.html
   
7. http://news.bbc.co.uk/2/hi/health/1715751.stm
8. http://www.cranberryinstitute.org/news/PR/PR062001.htm

[Ed. note: Jackie Silver is aging backwards. She shares her secrets, tips, and shortcuts on her web site, AgingBackwards.com, in her new book, Aging Backwards: Secrets to Staying Young, on the syndicated TV show, Daytime, on Clear Channel radio's Mix 100.7, and as a sought-after speaker. For more information, click here.]

Healthy Recipes: Luscious Mexican Lasagna By Laura LaValle, RD, LD

Well, it's that time of year again, where I enjoy turning on my oven to bake a good casserole! This dish is made with vegetables and very thin corn tortillas, so even though each serving contains 15 grams of carbohydrate, remember that most of that is very low glycemic impact vegetables and beans. Mmmm, delicious.

Time to table: 1 hour

Serves: 10

Healing Nutrient Spotlight
Excellent source of vitamin A, zinc
Good source of vitamin C, calcium, iron, riboflavin, niacin, vitamin B-6, vitamin B-12, magnesium, selenium

Ingredients*

3 T. olive oil, divided
1 1/2 cups chopped onion, divided
2 tsp. ground cumin, divided
1 tsp. ground coriander
1/2 T. chili powder
1/2 tsp. garlic powder
3 T. lime juice
2 cups grated carrots
2 cups grated zucchini
1/4 cup canned green chilies
1 lb. organic, grass-fed ground beef (this recipe works great with leftover or ground turkey as well)
1 15-oz. can black beans, drained
1/4 cup chopped cilantro
1/4 cup salsa or picante sauce, plus additional salsa for serving
4, 6-inch corn tortillas
1 cup shredded hard cheese such as cheddar, or substitute a vegan cheese alternative such as Vegan Gourmet cheddar flavor

*Choose organic ingredients for optimal nutrition

Preparation

Preheat oven to 350°. Grease a 9 x 9-inch baking pan. Heat 1 T. oil in skillet over medium heat. Add ¾ cup onion and sauté for 5 minutes. Add 1 tsp. cumin and coriander and cook for 5 minutes. Stir in beans, cilantro and lime juice. Heat through, remove from skillet into bowl and set aside. Rinse and dry skillet. Saute¢ remaining onion in oil for 5 minutes. Add carrots and zucchini and cook 5 more minutes.

Add ground beef and cook until browned. Stir in chili powder, garlic powder, green chilies, and remaining cumin. Cook for 3 minutes. Add salsa and simmer for 2 more minutes. Layer 2 tortillas, tearing to fit pan, half of bean mixture, and half of ground beef mixture. Repeat layers and top with cheese. Bake 30 minutes until casserole is bubbly and cheese is melted. Let lasagna cool for 5-10 minutes before slicing. Serve with additional salsa, if desired.

Nutrition

275 calories, 15 g total fat, 5 g saturated fat, 3.42 g monounsaturated fat, .84 g polyunsaturated fat, 50 mg cholesterol, 15 g carbohydrate, 5 g fiber, 4 g sugar, 21 g protein, 7250 IU vitamin A, .1 mg thiamin, .21 mg riboflavin, 2.8 mg niacin, .25 mg pantothenic acid, .21 mg vitamin B-6, .89 mg vitamin B-12, 35 mcg folate, 7.47 mg vitamin C, 150 mg calcium, 45 mg magnesium, .14 mg manganese, 400 mg potassium, 220 mg sodium, 2.55 mg iron, .09 mg copper, 3.83 mg zinc, 11 mcg selenium

[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 11-25-08] which offers alternative solutions for mind, body and soul. For a complimentary subscription, visit http://www.totalhealthbreakthroughs.com/

A Simple Way to Make Today More Productive

By Jason Holland

You can quadruple your productivity and efficiency at work, just by doing one thing: Cut back on the number of times you check your e-mail.

E-mail is a useful - and often necessary - tool. But don't let it be a constant interruption. One of the biggest e-mail disruptions? Your e-mail provider's "alert" - the little ding or pop-up window that informs you a new e-mail has arrived.

That alert is a seemingly harmless convenience. But it halts your momentum and derails your thought processes. At best, it's a distraction. At worst, its promise of a new message persuades you to stop working on an important project. And guess what? You can get rid of it with a few clicks of your mouse.

Here's how to do it in Microsoft Outlook:

• Go to the Tools menu and click "Options."

• Then click "E-mail Options."

• On the next menu, click "Advanced E-mail Options."

• Go to the section labeled "When new items arrive in my inbox" and un-check each option.

Don't become a slave to your inbox. Disable this disruptive "convenience" and you will see your productivity and concentration soar.

A Crispy Way to Protect Your DNA

By Kelley Herring

Preventing DNA damage and boosting the body's antioxidant defenses at the cellular level may help lessen aging and reduce the risk of some cancers. And now it appears you can get that protection just by eating watercress.

This member of the cancer-fighting cruciferous family of vegetables was recently evaluated at the University of Ulster. The study, published in the American Journal of Clinical Nutrition, included 60 cancer-free adults, half of whom were smokers.

The researchers looked at the participants' blood for levels of antioxidants and signs of DNA damage. They were then split into two groups.

For eight weeks, the first group ate three ounces of raw watercress each day in addition to their regular diet. The second group (the control group) ate no watercress. After the eight weeks, the participants provided blood samples and took a seven-week break. During that time, they ate what they wanted.

The groups were then switched. Those who previously ate watercress followed a normal diet; those in the original control group ate watercress.

After this second eight-week period, researchers took final blood samples and analyzed the data. They found that when each group ate watercress, they had higher levels of antioxidants and lower levels of chemicals indicating DNA damage. What's more, the pattern was particularly strong in smokers.

So enjoy the crunch of watercress in salads and sandwiches... and guard against DNA damage at the same time.

[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 Fun to Know: About Gold

More than 20 percent of the decorative gold in the world is used as thread in Indian saris.

(Source: Discover Magazine)

Word to the Wise: Bibulous

"Bibulous" (BIB-yuh-lus) - from the Latin for "to drink" - pertains to the consumption of alcohol.

Example (as used by Sally Chatterton in The Independent): "Ever since the joys of the fermented grape were discovered, the bibulous have been waking up feeling the worse for wear."

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These articles appear courtesy of Early to Rise [Issue #2290, 02-28-08], the Internet's most popular health, wealth, and success e-zine. For a complimentary subscription, visit http://www.earlytorise.com/.

Back to the Land: One Man's Story

By Mort Mather

On hearing Barbra Kingsolver promote her new book Animal, Vegetable, Miracle, I thought, "been there done that." She and her family moved to a farm and vowed that for one year they would eat only food they grew themselves or that was raised locally. My wife, also Barbara, and I moved to our farm in Maine 35 years ago and have been living close to the land ever since.

I too, wrote a book about our experience of raising the majority of our food -- which I titled Gardening for Independence.

We were part of the "back to the land" movement of the 1970s. I don't know that any of us in this so-called movement knew we were part of any movement. Some say they were influenced by Scott and Helen Nearing -- early green living pioneers. We weren't. For us, it is just the way things worked out.

It was wonderful having essentially a support group of couples who were gardening and farming organically, who cared about the sources of the food they put on the table, and who were learning and sharing. We could get organic whole milk from Stacey and Marilyn and Ed built a smoke house and smoked our bacon and hams. We shared recipes for curing the pork.

We met Stacey, Marilyn, Ed and Gail at the first meeting of the Maine Organic Foods Association. Later the name was changed to the Maine Organic Farmers and Gardeners Association (mofga.org). MOFGA was the first organic organization in the country and is currently the largest. I was the second treasurer and the third president, ultimately serving three terms.

Health was central to much of what we did. Eating food without pesticides seemed like a no-brainer to most of us but there was also a heightening of self-respect as we became more and more proficient at doing things for ourselves -- everything from fixing our buildings and vehicles to raising and preparing our own food and cutting our own firewood.

Doing for ourselves made us feel good, but not to the extent of leading an insulated life. Friends enriched us and friendships were deepened as we helped each other.

Thirty-five years later I am farming organically, raising vegetables for our restaurant, Joshua's (joshuas.biz). Barbara is the dining room manager, our son, Joshua, is the chef, and I am the farmer. We literally bet the farm on Josh and it has turned out to be an excellent bet.

What makes me most proud is that, under Josh's leadership, the restaurant operates under the same ethic that has guided us since before he was born. He seeks the freshest, highest quality ingredients with a priority given to locally raised. It is this ethic from which I write. I hope you find much that will prove useful to you.

[Ed. Note: Mort Mather has been gardening organically for 35 years. He is the author of Gardening for Independence and has founded two non-profits -- one saved a farm on the Maine Coast and the other saved the historic Ogunquit Playhouse. Mort is a certified organic farmer supplying vegetables for his family-run restaurant (http://joshuas.biz) in Wells, Maine. To learn more, click here.]

Healing Nutrients: Saw Palmetto: Should You Worry About Side Effects? By Ray Sahelian, MD

Many men take a saw palmetto supplement, or a combination of saw palmetto and other herbs and nutrients for prostate health -- or with the hope of improving symptoms of an enlarged prostate (BPH). Since prostate enlargement is a chronic problem, saw palmetto is often used for prolonged periods of months or years.

But are saw palmetto supplements safe for long term use? Do they have any side effects?

Researchers at the Department of Medicine, University of California, San Francisco were involved in a study called Saw Palmetto for Treatment of Enlarged Prostates (STEP).¹ It was a randomized clinical trial performed among 225 men with moderate to severe symptoms of BPH. The researchers compared a standardized extract of the saw palmetto berry (160 mg twice daily) with a placebo for one year.

At the end of the study period it was noted that there were no significant differences in the risk of side effects between the saw palmetto group and the placebo group. Researchers also noted few significant differences in sexual functioning or in most laboratory analyses between the groups -- only small differences were seen over time in total bilirubin, potassium, and the incidence of glucose in the urine.

The use of saw palmetto supplements did not seem to influence levels of PSA to any significant degree. Despite careful evaluation, no evidence for serious toxicity or side effects of saw palmetto was noted in this clinical trial.

The results of this study are reassuring to men who have been taking saw palmetto for several months. Are there any risks in taking saw palmetto supplements for several years or decades? Further research will hopefully provide answers in the future.

Reference

1. Avins AL et al. Complement. Ther. Med. 2008 June.

[Ed. Note: Ray Sahelian, M.D. is a practicing physician and the best-selling author of Mind Boosters. He is a leading authority on natural supplements and nutrition. For the latest research on organic ways to improve your health and well-being, click here.]

Healthy Recipes: Vidalia Onion and Shiitake Mushroom Soup By Kelley Herring

This delicious twist on a favorite comfort food is lower in sodium than traditional "French Onion" Soup and gets a powerful cancer-fighting boost from a phytonutrient called lentinan found in shiitake mushrooms.

Time to Table: 1 hour
Serves: 6

Healing Nutrient Spotlight
Good source of vitamin B6
Low fat, Low saturated fat

Ingredients
2 whole organic shallots, diced
2 cloves organic garlic, minced
1 tsp whole mustard seed
4 medium Vidalia onions, chopped
2 cups sliced shiitake mushrooms
2 cups organic chicken or vegetable broth
4 cups spring water
2 whole organic leeks, sliced
2 Tbsp organic Worcestershire sauce

Preparation
Chop vegetables as required. To best prepare leeks, chop leeks first, then rinse well in a colander to remove any dirt between leaves. Sauté onions, shallots, and leeks in broth for 2 minutes or until translucent. Add shiitakes and Worcestershire sauce and sauté two minutes. Stir in remaining vegetable broth, water, sliced garlic and mustard seeds. Simmer 30 minutes (up to 1 hour) on medium low.

Nutrition Information
73 kcal Calories, 0 g Total Fat, 0 g Saturated fat, 0 g Trans Fat, 0 g Monounsaturated fat, 0 g Polyunsaturated fat, 0 mg Cholesterol, 230 mg Sodium, 16 g Carbohydrate, 2 g Fiber, 5 g Sugar, 3 g Protein

[Ed Note: Do you love dessert, but not the sugar? Kelley Herring's new company, Wellness Bakeries, has created all-natural, protein-packed, high-fiber, low glycemic dessert mixes that you can enjoy without a moment's guilt. To learn more and try a delicious slice for yourself, click here.]

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

"Nothing says holidays like a cheese log."

- Ellen DeGeneres

7 Strategies for Staying Healthy Through the Holidays

By Kelley Herring

This time of year, family dinners, cocktail parties, and get-togethers pack our calendars and fill us with festive fare. But while the season is a welcome and joyous time, it is all too easy to overindulge.

Along with sticking to your exercise regimen and taking time to rest and de-stress, a little planning and the following simple nutritional strategies can help you stay healthy and maintain your weight.

Holiday Health Strategy #1: Beware of Hidden Hydrogenation

Buttery pies and flaky-crusted appetizers, piping hot from the oven, are oh-so-alluring. That is, until you find out they are loaded with trans-fats. Unless you are hosting the party or made the dish yourself, it's safe to assume the baked goods being passed around are of the store-bought variety, which are typically packed with partially hydrogenated oils. If you're going to avoid any food during the holidays, you should skip the puff pastries and pies. Reach, instead, for whole foods like shrimp cocktail, crudites, and baked sweet potatoes.

Holiday Health Strategy #2: Don't Fall Victim to the Drink Dilemma

Most cocktails have around 150 calories, but many festive sips can pack a whopping 300 calories and more than 20 grams of sugar (like traditional egg nog). Because your body doesn't register liquid calories the same way it does calories from food, this can easily equate to an extra pound of fat on your body. And it's not only the calories, but also the way in which we process alcohol. When you drink alcohol, your body will burn through acetate - a byproduct of alcohol metabolism - instead of body fat.

To ensure that you don't fall victim to the drink dilemma, consume in moderation. To reduce sugar and calories, choose light, non-sweet cocktails and "cut" fruit juices with sparkling mineral water. (And if you drink, be sure to see Strategy #7 below on folate.)

Holiday Health Strategy #3: Stay Off the Hormone Roller Coaster

Foods rich in refined carbohydrates spike your blood sugar and put your body on a hormone roller coaster, triggering more hunger and more eating.

To avoid this destructive cycle, focus your holiday plate on lean proteins (including organic poultry, wild fish, and grass-fed meats), healthy fats (like nuts and olive oil), and nutrient-dense veggies (especially leafy greens and crucifers). Beware of the refined carbs lurking in not-so-obvious places - like sauces and gravies made with white flour.

Holiday Health Strategy #4: Choose a Smaller Plate for Less Weight

With a large spread, it's tempting to grab a big plate and try everything the host has to offer. A good strategy is to scope out the buffet line first and choose the items you'll be having (opting for the roasted Brussels sprouts instead of the creamy casserole, of course). Then, when it's time to dine, use a small plate to help keep portions (i.e., calories) under control. And remember... nothing tastes as good as thin feels!

Holiday Health Strategy #5: Makeover Your Old Desserts

Did you know that one piece of pecan pie has more than 500 calories, 65 carbohydrates, and 32 grams of sugar? And that eating 100 grams of sugar can reduce your immune system's ability to kill germs by a whopping 40 percent! Not only does sugar depress your immune system, it meddles with your endocrine machinery, encourages fat storage, promotes cancer, and physically ages you through the production of advanced glycation endproducts (AGEs).

The good news is that now you have a sweeter option - erythritol. This "almost sugar" is all-natural, has no calories, and has a glycemic index of zero. Use it cup for cup in all of your favorite recipes to safely sweeten and delight your guests. (They'll never know the difference!)

Holiday Health Strategy #6: Chew on This

Have you ever been "done" eating, only to make your way back to the buffet line one last time? Here's a surefire way to send your body the message that the kitchen's closed: Chew a piece of all-natural, sugar-free gum. Not only does peppermint taste terrible with mashed potatoes, but chewing gum has been found to reduce hunger and specifically stave off cravings for sweets (according to recent research published in the journal Appetite).

Holiday Health Strategy #7: Bolster Your Immune Arsenal

We often don't think of our immune system - until it fails us. And stress, alcohol, sugar, and lack of sound sleep and sunshine - known immune wreckers - are par for the course during the holidays.

The good news is that you can strengthen your defenses and get your immune system in tip-top shape to guard against many common winter woes. Along with a high-quality whole-foods multivitamin/mineral and a fish oil supplement (both of which you should be taking every day), here are some of the best-known immunity boosters to keep on hand:

• Vitamin C - Boosts the production of infection-fighting white blood cells and antibodies and also increases interferon - the antibody that coats cells' surfaces and makes them impenetrable to viruses. While 200 mg per day is what many experts recommend, you may want to increase your intake to 1,000 mg per day.

• Vitamin D - An essential part of a healthy immune system. Vitamin D receptors are found in most cells of the immune system, and this "sunshine vitamin" is now known to reduce the risk of many diseases (including cancer, diabetes, and heart disease). To optimize your vitamin D levels, opt for 10-15 minutes per day of unprotected sunlight or between 2,000 and 4,000 IU daily in supplement form (as recommended by Jon Herring and Dr. Al Sears in Your Best Health Under the Sun).
  

• Folate - Helps to protect against alcohol-induced DNA damage. Recent studies show that 650 mcg of folate per day negates the increased risk of colon and breast cancers associated with alcohol consumption.

• Selenium - Increases natural killer cells and mobilizes the body's cancer-fighting cells. And just one Brazil nut provides a hefty 100 mcg (about 150 percent of the RDA) of this immune-boosting micromineral.

• Garlic - Stimulates infection-fighting white blood cells, boosts natural killer (NK) cell activity, increases the efficiency of antibody production, and acts as a natural antioxidant and adaptogen.

• Zinc - Boosts the number of infection-fighting T cells, especially in those with weakened immunity. Aim for 15-25 mg per day.

• Adaptogens (astragalus, andrographis) - These plant-derived agents help your body adapt to and defend against stress by enhancing your immune artillery. Take adaptogens during the prodromal phase or initial onset of illness (for example, as soon as you feel that slight tingle in your throat or tightness in your chest).

Following these simple nutritional strategies can help you stay healthy now, so you don't pay a big price later. But don't be afraid to savor a taste of your favorite holiday food and splurge a bit. Remember, wellness is all about balance!

[Survive the holidays with Kelley's brand-new recipe e-books, Guilt-Free Desserts and Healthy Holiday Hors d'Oeuvres. You'll find 60+ healthy recipes you can easily make at home.]

It's Fun to Know: Dark Meat or White Meat?

It's the perennial turkey carver's question: "Would you like dark meat or white meat?"

The reason for the difference in color and taste? The muscles in the legs and thighs of the turkey are more active, which means they need more oxygen. This, in turn, means those parts have more blood vessels and more myoglobin, an oxygen-carrying protein. Myoglobin also carries a pigment that darkens the meat.

Breast muscles, used for flying by most birds, are rarely used by turkeys. (At least not by the specially bred for size, flightless, waddling wonders that end up on our tables.) As a result, less myoglobin - and fewer blood vessels and darkening pigment - is present.

(Source: Library of Congress)

Word to the Wise: Epicure

An "epicure" (EP-ih-kyur) is a person who enjoys eating and drinking fine food and beverages. The word is from Epicouros, a Greek philosopher who taught that pleasure is the highest good.

Example (as used by Robert V. Camuto in the Washington Post): "As a confirmed epicure, I have eaten just about every meat acceptable in the Western world."

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These articles appear courtesy of Early to Rise [Issue #2522, 11-25-08], the Internet's most popular health, wealth, and success e-zine. For a complimentary subscription, visit http://www.earlytorise.com/.

What We Can Learn About Staying in Shape From Tiger Woods

By Craig Ballantyne

Tiger Woods is not on steroids. Anyone who thinks he is knows nothing about the ability of a young man to adapt to a good exercise routine. In fact, even non-golfers can learn a lot from Tiger's incredible physical transformation over the years.

Here are the three biggest lessons he can teach us...

1. Use a variety of bodyweight and free-weight exercises. By doing so, Tiger has been able to maintain his mobility and flexibility while adding strength and muscle.

2. Work with a good coach. Golfers are notorious for having swing coaches and mental coaches to help improve their game. And now they are turning to fitness coaches as well. As with any aspect of life, working with an expert will help you get ahead much faster.

3. Eat right for fat loss and mental energy. I believe this is one of the most underrated aspects of Tiger's game. If you watch him play, you'll see him snacking. And he isn't eating junk. Good nutrition allows him to recover between rounds and after workouts.

Word to the Wise: Caterwaul

A "caterwaul" (KAT-ur-wawl) is a shrill, discordant sound. The word is derived from the Middle English for "to cry like a cat."

Example (as used by Peter Matthiessen in African Silences): "The forest silence is impermeable, entirely undisturbed by the soft bell notes of hidden birds, the tick of descending leaves and twigs or soft thump of falling fruit, or even the far caterwaul of monkeys."

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These articles appear courtesy of Early to Rise [Issue #2289, 02-27-08], the Internet's most popular health, wealth, and success e-zine. For a complimentary subscription, visit http://www.earlytorise.com/.

"You specialize in something until one day you find
it is specializing in you."

- Arthur Miller

"Where your talents and the needs of the marketplace intersect, therein lies your vocation." - Aristotle

Cardiometabolic Disease -- A Risk at Any Weight

By James LaValle, RPh, ND, CCN

Just because you are not obese, doesn't mean you're off the hook when it comes to increased risk for heart disease and diabetes -- known as cardiometabolic disease. If you're just a little pudgy around the middle, you may pat your belly and chuckle about those few extra beers you had last night, but it is no laughing matter.

Two studies recently looked at the cardiometabolic health of three categories of white adults: normal weight, overweight, and obese. Researchers measured blood pressure, triglycerides, fasting plasma glucose, C-reactive protein (CRP), high-density lipoprotein (HDL), and assessed whether the study subjects were insulin resistant.

What they found was eye opening -- 23.5% of "normal weight" adults were metabolically abnormal -- and surprisingly, the research done by Wildman's group found that approximately 30% of the "obese" group was actually metabolically pretty healthy.¹ In the "overweight" group, it was split about 50-50 between those who were metabolically healthy and those who were at increased risk according to these measures.

So to summarize, the study found the risk for heart disease and diabetes in the three groups to be: normal body weight, 25% risk; overweight, 50% risk; obese, 70% risk.

Another study by Stefan et al. found that 25% of obese people did not have early signs of heart disease as determined by their blood vessel thickness and an oral glucose tolerance test used to measure insulin sensitivity.² Nor were these people categorized at high risk according to their lipid profiles and blood pressure readings.

Both of these studies assessed whether central adiposity (belly fat) raised the risk of heart disease the most, as has been seen in other studies. According to the American Heart Association, if a man's waistline is greater than 39 inches and a woman's waistline is greater than 34 inches, it's time to take action.

Interestingly, the Stefan study found that in already obese patients, the most "at risk" fat was not belly fat, but liver fat. However, in normal and overweight people, belly fat did increase risk the most. (This may be because it is very unusual to see liver fat accumulating in normal weight people.) The Wildman study also found that normal weight or slightly overweight patients are more at risk for heart disease if they have belly fat.

The blogs are now flying about this research. I have seen statements like, "These studies once again prove that just because you are obese doesn't mean you are unhealthy." And indeed these studies show that if you are obese, you have a 25 to 30% chance of being in the group that hasn't yet developed heart disease or diabetes. But the overwhelming number of studies consistently shows that the vast majority of obese people do have heart disease and/or diabetes.

Even in the Wildman and Stefan studies, only 25 to 30% were escaping risk so far. The other 70% were at risk. In the normal weight category, 75% were metabolically healthy and 25% were at risk. I would take those odds any day.

I know some obese individuals will want to hang on to that 25% chance they may not be unhealthy just because they are severely overweight -- but there are other health problems that can develop too. Certainly if you fall into the obese category, you should at least be thoroughly evaluated to find out.

What are the take home messages from this research? You can be at cardiometabolic risk even if you are at a normal body weight, especially if you have increased waist size. This is not news to me and most health practitioners, but it is a big wake up call for many people.

Increased belly fat/waist size puts you at increased risk for heart disease and diabetes -- and the more overweight you become, the greater your risks. So, no matter who you are, you should take steps to prevent insulin resistance and control your weight to have the greatest chance of avoiding these two devastating diseases.

We also need to further study the 25% of the obese population to see what is keeping them from developing insulin resistance. For instance, the Wildman study found that increased physical activity reduced risk. Other studies have found that increased antioxidant intake from foods like green tea and turmeric may prevent damage to insulin receptors from the oxidative stress that can cause insulin resistance.

Perhaps these individuals have better sources of, or utilization of, the mineral chromium which helps regulate blood sugar. Or, they might have increased vitamin C intake from fruits, vegetables, and supplements which reduces the risk of insulin resistance and diabetes.^3-4

Determining which factors can best lower risk of heart disease and diabetes, even in people who have not been able to lose weight, would be of tremendous value.

References

1. Stefan N, et al. Arch Intern Med. 2008;168:1609-1616.
2. Wildman RP, et al. Arch Intern Med. 2008;168:1617-1624.
3. http://www.nutritionandmetabolism.com/content/5/1/17.
4. Arch Intern Med. 2008;168:1485-1499.

[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 itxtncluding the bestseller, Cracking the Metabolic Code: 9 Keys to Optimal Health.]

Healthy Living: Rethinking Sodium Restriction for High Blood Pressure By Laura LaValle, RD, LD

If you have high blood pressure, you more than likely have been told to try to lose weight and to reduce your sodium intake. But have you ever been told to reduce your sugar and starch intake? More than likely you haven't. In fact, some people in the medical community believe that it's a myth that high carb intake can contribute to insulin resistance and high blood pressure. What a disappointment.

Many studies over the last decade have shown improvements in blood pressure as a byproduct of low carb diets. However, not many studies have looked specifically at blood pressure as an endpoint on a low carb diet. One study completed in 2003 and reported to the American Association of Clinical Endocrinologists in 2006, found that changing the diet to reduce insulin secretion resulted in a drop in diastolic blood pressure (the lower number) from 96 to 88.5 mmHg after six weeks.^1-2

The diet used in this study was a low carb, high fat and animal protein diet. The only dietary restriction was sugar and starch, the two food groups that elicit the highest insulin secretion. There was no calorie or sodium restriction on the diet.

Although the study's lead researcher stated that they discouraged the participants from consuming too many high sodium processed meats like hot dogs and bacon, some participants ignored that advice and in so doing were consuming as many as 20 grams of sodium per day. (Current medical guidelines are to try to eat no more than 2.3 grams [2300 mg] of sodium per day.)

Despite increased sodium intake, blood pressure came down, and that's not the only thing. Fasting blood glucose and insulin, triglycerides, and VLDL all came down -- and there was an average of 12 pounds of weight loss. And finally, there were positive effects on LDL -- the particle size increased. (Larger particle size LDL is not as likely to become plaque in the arteries as small particle LDL.)

Participants were all patients who were overweight, had elevated blood pressure and blood sugar, and were considered to be at very high risk for heart disease and strokes. By the end of the six weeks, some patients were able to stop their high blood pressure and blood sugar medications altogether, and others were able to reduce their dosages.

This finding led the authors to conclude that medicine needs to stop paying so much attention to sodium and more attention to insulin as the cause of high blood pressure. You would think that news like this would travel fast, yet I have found that almost no one has heard of it.

Those of you who regularly read my husband Jim's and my articles, know that we are big advocates for low carb diets. I just want you to know that in reducing your carb intake, you are not only choosing a diet that is good for your weight, your lipids, and blood sugar, you are benefiting from one of the most powerful ways to reduce blood pressure as well. And by making that change you don't need to be nearly as strict with the salt shaker.

References

1. Abdul-Rahman, M et al. Abstract 201, Endocr Pract. 2006; 12(Suppl. 2), 50.
2. Hays JH et al. Mayo Clin Proc. 2003:78; 1331-1336.

[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.]

Healthy Recipes: Romaine Salad with Lemony Garlic Dressing By Laura LaValle, RD, LD

This is a light and easy green salad that highlights a vinegar-free dressing. Look for Romaine lettuce with dark green, tightly packed leaves for maximum nutrient benefits.

Serves: 6
Time to Table: 15 minutes

Healing Nutrient Spotlight
Excellent source of vitamin A and vitamin C
Good source of folate and manganese

Ingredients*
Dressing:
1 tbsp lemon juice
1/4 cup olive oil
1/2 tsp Dijon mustard
1 tsp Tamari soy sauce or Bragg's Liquid Aminos
1 clove garlic, minced
(If you love authentic Caesar salad dressing flavor, you can add a dash of anchovy paste.)
Whisk ingredients together.

Salad:
6 cups torn Romaine lettuce leaves
1 oz. or about 1/4 cup grated hard cheese (goat or sheep's milk) or soy Parmesan
Ground fresh pepper

*Select organic ingredients for optimum nutrition.

Preparation
Tear lettuces leaves and place in large bowl. Toss lettuce with dressing mixture, top with cheese, and grate pepper on top to taste.

Nutrition
112 calories, 11 g total fat, 2 g saturated fat, 7 g monounsaturated fat, 1 g polyunsaturated fat, 5 mg cholesterol, 2 g carbohydrate, 1 g fiber, .5 g sugar, 3 g protein, 1530 IU vitamin A, .2 mg riboflavin, 75 mcg folate, 15 mg vitamin C, .4 mg manganese, 1 mg iron

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These articles appear courtesy of Early to Rise’s Total Health Breakthroughs [Issue 08-26-08] which offers alternative solutions for mind, body and soul. For a complimentary subscription, visit http://www.totalhealthbreakthroughs.com/

"It is a comfortable feeling to know that you stand on your own ground. Land is about the only thing that can't fly away."

- Anthony Trollope

Why You Should Be Concerned About Liability Protection

By Darius Barazandeh

One of the best ways to create massive, passive income is to invest in real estate. Even today, when real estate is in trouble in much of the country, you can still make a steady living as a real estate investor. But before you jump in, remember that - as with any business - you'll want to set up your real estate business in way that not only maximizes your financial reward but also minimizes your risk.

Real estate requires you to deal with tenants, sellers, partners, investors, lenders, management companies, independent contractors, employees, and others. The more parties you deal with, the more likely it is that something may not go as planned.

The first step to protecting yourself is to learn how to run your business in a fair and careful manner, so you reduce the chances of getting sued. But it's also essential to protect your personal assets by doing business as a corporation, limited liability company (LLC), or limited partnership.

Each of these structures creates a special legal relationship between the business owner(s) and the state and federal government. The idea behind them is to promote commerce by limiting an owner's liability to the amount of money he invests in his business - and, thus, limiting his risk. And they have been around for centuries, some pre-dating the founding of this country.

In England during the colonial period, creating a corporation required a grant from the King or the Queen. It's easier to form a corporation today, but it's good to remember that this liability protection is still a privilege.

A corporation, LLC, or limited partnership is not an excuse to act in a careless or negligent manner. You need to be fair when dealing with all parties. You need to outline agreements with partners, vendors, contractors, etc. And you need to respond to tenants' complaints.

These are good business practices - what I call Lawsuit Avoidance 101, because they reduce your risk of getting sued.

But keep in mind that in your dealings with tenants, sellers, partners, investors, lenders, management companies, independent contractors, etc., you may occasionally need to take someone to court because your rights have been violated, a contract has been broken, or money has not been paid to you.

And that's where the protection of doing business as a corporate entity comes in.

When you assert your rights, it's not uncommon to be sued in return by the other party. This is called a cross claim. Usually it happens because the other party's attorney believes they have a claim or will be in a better position by using a cross claim - and it could put every asset available to your company at risk. But with the protection of a corporation, LLC, or limited partnership, your potential personal losses are limited to your investment in the business. Without that protection, you could lose your home, your car, your retirement savings, and anything else of value that you own.

So which of these business structures is right for you? Your individual situation will determine what works best, so be sure to consult with legal and financial advisors before you make a decision. But most real estate investors tend to fall into one of two categories:

• Short-term buyers and sellers ("flippers")

• Long-term investors in rental properties - what I call "buy-and-hold" investors

Short-term buyers and sellers will benefit most from an LLC taxed under Subchapter S of the IRS tax code. This structure allows you to minimize the self-employment taxes you'll owe from active income (such as buying and selling properties) by re-classifying some of it as passive distributions that are taxed at a lower rate. Both a corporation and an LLC will protect you personally from business liabilities, but the LLC can protect your business from your personal liabilities as well.

Long-term buy-and-hold investors make most of their money from passive income (such as rents), so the self-employment tax isn't as much of a burden. For them, a Subchapter K LLC usually has the most tax benefits. The primary benefit here is that many real estate investors borrow money to purchase rental property. The savvy investor wants to ensure that any debt or remaining balance owed on the property can be used to reduce other reportable income earned outside of the business. The S election does not allow this.

A business that operates under Subchapter K can usually choose between an LLC and a limited partnership. The LLC is simpler to run, cheaper, and costs less to set up.

Many new investors balk at the time and expense of setting up a corporate entity, but over the long term, the costs of not doing it are usually much higher. A properly structured business faces far less risk of an IRS audit, protects your personal assets, and can dramatically reduce your annual taxes. You owe it to yourself and your investing business to use these entities to your best advantage.

[Ed. Note: Darius Barazandeh is a licensed attorney in Houston, TX. He also holds an MBA and is an active investor in tax liens and a trainer for other tax-lien investors. Click here to learn more about how you can set up your business correctly from the start, protect your personal assets from lawsuits, and minimize the tax bite from your investing profits.]

Worth Quoting: Seth Godin on Permission Marketing

"Permission marketing is the privilege (not the right) of delivering anticipated, personal, and relevant messages to people who actually want to get them.

"It recognizes the new power of the best consumers to ignore marketing. It realizes that treating people with respect is the best way to earn their attention.

"Pay attention is a key phrase here, because permission marketers understand that when someone chooses to pay attention they are actually paying you with something precious. And there's no way they can get their attention back if they change their mind. Attention becomes an important asset, something to be valued, not wasted.

"Real permission is different from presumed or legalistic permission. Just because you somehow get my e-mail address doesn't mean you have permission. Just because I don't complain doesn't mean you have permission. Just because it's in the fine print of your privacy policy doesn't mean it's permission either.

"Real permission works like this: If you stop showing up, people complain, they ask where you went."

(Source: Seth Godin's blog)

Why Booze and Soda Make Us Fat

By Craig Ballantyne

When you drink beverages that contain sugar - including high fructose corn syrup (HFCS) and alcohol - your body processes the sugar differently than when it is in solid foods. It's almost as if your body doesn't recognize that you've consumed those liquid calories. And because the drinks don't help fill you up, you tend to overeat... and gain weight.

Researchers now believe genetics are to blame. They think that because humans evolved consuming only breast milk and water, we didn't develop the ability to adapt to new forms of liquid calories (from sodas to juices to booze).

But instead of blaming your genes and giving up, you can take action to keep yourself from getting fat.

You must eliminate calorie-containing drinks from your diet if you want to lose body fat. Switch from sodas to green tea to quench your thirst. Mix your booze with calorie-free beverages. And drink water with your meals to help keep your calorie intake at the right level.

It's Fun to Know: About Monkeys

Monkeys technically are considered four-handed because they have opposable thumbs instead of big toes.

(Source: That's a Fact Jack!)

Word to the Wise: Cockamamie

"Cockamamie" (KOK-uh-may-mee) is an American slang word that means ridiculous, pointless, or nonsensical.

Example (as used by Rachel Donadio in The New York Times): "[Harold] Humes managed [Norman] Mailer's first cockamamie mayoral run in 1961 and attended the 1960 party where Mailer stabbed his second wife, Adele, nearly killing her."

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These articles appear courtesy of Early to Rise [Issue #2288, 02-26-08], the Internet's most popular health, wealth, and success e-zine. For a complimentary subscription, visit http://www.earlytorise.com/.