Caffeine Imposters Can Cost You Sleep

By James B. LaValle, RPh, MS, ND, CCN

Everyone knows caffeine during the day can affect your sleep. But you may not know that there are caffeine-free foods that may have caffeine-like effects on the brain. These foods can even be toxic to your brain. But once you know what to look for, you can avoid them and protect your health.

These foods are sometimes referred to as excitotoxins because they cause over-stimulation, which can lead to nerve cell damage in the brain. And anything that causes increased brain cell activity could counteract your attempts at rest and relaxation. Be aware that excitotoxins come in all shapes and sizes. But here are three common sources:

1. Aspartame. This is the phylalanine-based artificial sweetener often used in soft drinks, diet gelatins, and sugar-free gums and mints.

2. Monosodium glutamate, also known as MSG. MSG is a sodium salt of glutamic acid. It's found in more than 6,000 processed and preserved foods, often listed on the label as an ingredient that's "partially processed" or "partially hydrogenated."

3. Natural glutamates. Natural glutamates are found in abundance in both plant and animal protein - and if you're allergic to any of those foods, they can also act as excitotoxins. Any time your body has an immune response to a particular food, one of the side effects is increased stress hormone production and increased inflammation. And chronically increased stress hormones can affect your sleep.

So if you have trouble sleeping from time to time, the problem could be related to your diet. Keep a food diary to see if you can pinpoint the culprit (s).

[Ed. Note: James B. LaValle, RPh, N.D, C.C.N., is founder of the LaValle Metabolic Institute, a nationally recognized expert on natural therapies, and the author of 13 books on healthy lifestyles and integrative care, including Cracking the Metabolic Code.]

It's Good To Know: The Deepest Lake in the World

At a little over a mile deep, Russia's 25-million-year-old Lake Baikal is the deepest and oldest lake in the world. It is also the largest freshwater lake in the world by volume, holding 20 percent of the planet's unfrozen fresh water.

(Source: UNESCO)

Word to the Wise: Truculent

"Truculent" (TRUK-yuh-lunt) - from the Latin for "savage" - means ferocious or cruel.

Example (as used by Frank J. Murray in the Washington Times): "... officers mistook his father's cursing and argumentative reception of five men with guns for the actions of a truculent fugitive."

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These articles appear courtesy of Early to Rise [Issue #2343, 04-30-08], the Internet's most popular health, wealth, and success e-zine. For a complimentary subscription, visit http://www.earlytorise.com/.

MSG and Obesity

By Jon Benson

John Erb, a research assistant at the University of Waterloo in Ontario, Canada, wondered what has been causing the rapid increase in the occurrence of obesity over the past 15 years. Though obesity is not a "one-cause condition," some of his digging unearthed compelling evidence against what we already knew to be a danger: MSG (monosodium glutamate) in food.

MSG is only one of the little demons that make up a small but deadly group of offshoot amino acids called excitotoxins, "a class of substances… that bind to certain receptors (e.g., certain glutamate receptors) and may cause neuronal cell death." (Other excitotoxins include hydrolyzed vegetable protein and aspartame.) These excitotoxins have found a good home under the protective blanket of "natural flavorings."

Most obesity is caused by hormonal issues (usually brought on by eating too much of the wrong thing for too long) or hormonal dysfunction (such as hypothyroidism). Still, we cannot turn a deaf ear to the contributing players.

No strain of rat or mice is naturally obese, but, in hundreds of studies worldwide, scientists have created obese rodents by injecting them with MSG at birth. MSG triples the amount of insulin the pancreas creates, causing these animals (and, many researchers believe, humans) to become obese.

Given the evidence, you might wonder why food manufacturers continue to add MSG to their products. Well, it’s because when food is made with MSG, people eat more of it - far too much, in fact. Multiple studies show that MSG deadens the "fullness receptors" in the brain and on the tongue.

What’s the best course of action for you to take? The answer is simple: Eat unprocessed real food.

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It’s Good to Know: Deleting Sensitive Files

When you delete a file from your computer, it goes to your trashcan, giving you a "second chance" to save it. Only after you’ve deleted the file from your trashcan is it really gone.

But if you have a sensitive file that you want to get rid of immediately, you can delete it without taking that extra step.. By using Shift+Delete on a selected file, the file skips the trashcan and is gone for good. If you realize that you deleted the file by mistake (oops!), you can hit Ctrl+Z, within a very limited period of time, to bring it back.

Of course, even when you delete a file "for good," it’s still on your hard drive… and could be recovered. So if you have REALLY sensitive data and you want to make sure it doesn’t fall into evil hands, you need to take a third step.

Third-party programs exist for this very purpose. For more information, search Google for "windows sensitive file delete."

(Source: Zeigen.com)

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These articles appear courtesy of Early to Rise [Issue #2171, 10-12-07], the Internet's most popular health, wealth, and success e-zine. For a complimentary subscription, visit http://www.earlytorise.com/.

"I praise loudly, I blame softly."

Catherine the Great

"I care about our young people, and I wish them great success, because they are our Hope for the Future, and some day, when my generation retires, they will have to pay us trillions of dollars in Social Security."

- Dave Barry

One Natural Method to Ward Off Three Health Disasters

By Shane Ellison, M.Sc.

Nuts and seeds like cashews, pistachios, and walnuts often get a bad rap for their high fat and calorie content. Yet, as you know from reading Early to Rise, they are among the best foods for igniting metabolism and controlling hunger. Even better than that, nuts and seeds can help protect against three major diseases.

Unlike sugary snacks, nuts and seeds do not spike blood sugar or the fat-storing hormone insulin. Why is this important? As insulin surges into the blood, it removes two anti-aging substances - growth hormone and insulin-like growth factor. Worse, excess blood levels of insulin lead to obesity, heart disease, and Type II diabetes. So choosing snacks - like nuts and seeds - that keep your insulin in check can actually help ward off these three health disasters

It's Fun to Know: An Unexpected Cannibal

Butterflies - sweet, gentle butterflies - are cannibals. Newly hatched butterfly larvae often eat their siblings.

(Source: That's a Fact Jack!)

Word to the Wise: Provender

"Provender" (PROV-un-dur) is another way of saying "food." The word is derived from the Latin for "a daily allowance of provisions."

Example (as used by Simon Schama in The Guardian): "Frances Trollope, Captain Marryat, Colonel Basil Hall, and Charles Dickens in 1842 all commented on the way Americans wolfed down their provender as fast as possible, cramming the cornbread in their sloppy maws and, worse, doing so in grim silence, punctuated only by the noise of slurps, grunts; scraping knives, and hacking coughs."

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These articles appear courtesy of Early to Rise [Issue #2342, 04-29-08], the Internet's most popular health, wealth, and success e-zine. For a complimentary subscription, visit http://www.earlytorise.com/.

"So much of what we hear and what we're taught turns out to be false on closer scrutiny. Whether it is expert advice, what you read in the paper, or what your mother told you, if it is important, take the time to figure out for yourself whether it is really true." - Steven D. Levitt, Co-Author of Freakonomics

"True knowledge exists in knowing that you know nothing."

- Socrates

Pick a Pint to Reduce Inflammation

By Kelley Herring

A few weeks ago, I told you how fiber can help slash CRP - a marker of inflammation and a predictor of future heart disease and diabetes. Now new research shows that enjoying juicy, delicious strawberries can do the same thing.

In the Women's Health Study, researchers examined the relationship between eating strawberries and the risk of cardiovascular disease and CRP. They found that women who ate two or more servings of strawberries per week had a 14 percent lower risk of elevated CRP (3 mg/L or higher) than women who ate none.

Remember, strawberries are one of the crops most contaminated by pesticides, so be sure the ones you eat are organic. Just one cup of fresh or frozen organic strawberries - tossed on a salad, whirled into a smoothie, or enjoyed fresh from the carton - will give you those two inflammation-slashing servings.

It's Good to Know: The Dangers of Poppy Seed Bagels

If your new employer requires you to take a drug test, you'd better not eat any bagels or other baked goods with poppy seeds for breakfast that day. As few as three of the tiny seeds have been known to trigger positive results for opiates (which include heroin and morphine). If you forget, don't worry. You'll be able to request an additional test to clear your name.

(Source: Why Do Men Have Nipples?)

These articles appear courtesy of Early to Rise [Issue #2341, 04-28-08], the Internet's most popular health, wealth, and success e-zine. For a complimentary subscription, visit http://www.earlytorise.com/.

Is Your Brain Starving?

By Al Sears, MD

Do you find yourself forgetting where you left your car keys… or just feel like your brain is in a fog sometimes?

Contrary to popular belief, forgetfulness is not just a normal part of growing older. As you age, your brain loses critical nutrients that it needs to fire on all cylinders.

If your mental spark plugs aren't firing like they used to, don't worry. I'll show you how to get your brain's engine back to running as smooth as a Rolls Royce. You just need to know what's missing and how to get it.

Your Brain is Begging for Nutrients
Your brain uses chemicals called neurotransmitters to transmit messages in the brain. There are millions of these messages happening every
second. Neurotransmitters are conductors of these messages, allowing them to fire from one part of your brain to another.

One important neurotransmitter is acetylcholine (ACh). Your body uses ACh to help regulate your heart, breathing, and sleep. Your body even uses it to control your muscles and keep you fired up for the bedroom.

Here's the thing… your brain needs you to supply certain nutrients to make neurotransmitters.

But there's a key nutrient it uses to make ACh that is probably missing from your diet. It's called choline, and if you don't get enough, you're headed for trouble. Choline is a necessary nutrient for overall brain health and functioning and it is important to avoid nutritional deficiencies to keep your brain sharp and healthy.¹

When you don't give the body enough choline, the brain is forced to get it from other parts of your brain. It starts eating itself alive to get what it needs for vital functions like heart and lung regulation.

I'll show you ways to get the choline your brain needs in a second, but first let me introduce you to choline's partner — DMAE.

DMAE (Dimethylaminoethanol) works with choline to create ACh. In fact, it does such a good job, the FDA almost approved it as a drug. The only reason it didn't happen is that the manufacturer didn't want to pay the expenses to get it classified as one.

But it is the main ingredient in a commonly prescribed drug in Europe. Called Centrophenoxine, it has been shown to boost cognitive functions.²

Unlike Ritalin® and other brain-stimulating substances, proper doses of DMAE are a safe and side-effect-free solution to support brain health and reduce age-related mental decline and mood/behavioral problems.³

Get These Critical Brain Saving Nutrients Now
To get the nutrition your brain needs to stay sharp and clear, you may need to combine food and supplementation. Here's how to get your ACh cranking:

Choline – You need at least 425 mg a day as a woman, 550 mg if you're a man. The richest food sources of choline are (in mg per 100 g of food):

• Whole cooked eggs – 272. Make sure you get free-range eggs without antibiotics or hormones. They'll help fuel your muscles as well as give you much-needed choline.

• Raw egg yolks – 682. Go ahead and crack open a couple eggs into your protein shake. It's only an urban legend that there's danger in eating them raw.

• Chicken liver – 290. Though some people get turned off by organ meats, they're a potent source of high-powered nutrition. And it's an old wives tale that they store toxins – they don't.

• Turkey liver – 220. Another great source of nutrition. Just like any liver, it also provides vitamin A, CoQ10 and iron.

• Pork – 130. Just like beef, you want to eat only organic, grass-fed animals for the proper balance of fats and zero hormones and antibiotics.

If you're older, you may need more choline — as much as 1500 mg a day. That may require supplementation. If you take a supplement, be sure it's in the form of choline citrate.

DMAE – You need at least 35 mg of DMAE a day. Fish is a good food source, especially sardines and anchovies.

So stop starving your brain of these critical nutrients. They're easy to replace and will help to promote a healthy mind into your golden years.

References

1. Ferris SH, et al. J Am Geriatr Soc. 1977; 25:241-4.
   
2. Mosharrof, A.H., et al., Acta Physiol Pharmacol Bulg, 1986. 12(3): p. 7-14.
   
3. Caille E.-J, Psychol Med.1986;18:2069-2086.

[Ed. Note: Learn how you can rev up your mind and steer clear of those brain catastrophes that strike as you get older. Go here NOW. Dr. Sears is Chairman of the Board of Total Health Breakthroughs. He has written over 500 articles and 7 books in the fields of alternative medicine, anti-aging, and nutritional supplementation.]

Cutting Edge Fitness:
Cellulite-Free at Any Age
By Craig Ballantyne

If you've wasted time and money on scam cellulite solutions, you're going to be happy — and sad — to hear what I have to say. The truth is that the solution to your cellulite problem has been right in front of your face all along.

And yes, it's the classic 3-step system of the right diet, the right exercise, and getting social support. There's nothing fancy, nothing expensive, and nothing magical about any of these. Perhaps you expected me to promote some magical seaweed that's harvested off the coast of the Canary Islands only between November and December when the moon is full? Well, if that's the case, I'm sorry to disappoint you.

Instead, you're going to discover that it's possible for a woman to lose cellulite in her 40's, 50's and 60's, even when the majority of women have given up on beating the cellulite curse.

Most women rely on long, slow cardio training, but in all my years as a trainer, I've never seen jogging build a better butt. In fact, most women joggers still have the same saggy butt and thighs problem as non-joggers. And sometimes it's even worse (plus, they notice it more too, with all that thigh-rubbing during their long, slow cardio workouts).

Instead, women need to focus on interval training to lose cellulite from their thighs and resistance training to tone up their tush. That's exactly what one my clients, a British woman named Serena did by switching to three short, but intense workouts per week. She started with 20 minutes of total body resistance training and finished with 20 minutes of interval training.

Serena found these workouts to be much more effective for losing cellulite than her old workouts of long cardio. Australian researchers have also found that interval training is more effective for burning belly fat in woman as well, even though the interval workouts lasted only half the time.

Each workout started with a circuit typically consisting of bodyweight squats, push-ups (kneeling if necessary), split squats, and an upper back mobility exercise called the "stick-up" (to help fight against the bad posture many computer workers exhibit all day).

After the warm-up, Serena did strength training supersets, such as dumbbell step-ups combined with close-grip pushups, or abdominal exercises paired with a unique lower body exercise cryptically titled, "Bulgarian split squats". This is a slightly more advanced single leg exercise compared to step-ups, but it will do wonders to raise a woman's butt at least an inch, if not two!

Finally, the workout finished with the belly fat burning interval training. These workouts are simple and can be done on cardio machines or outdoors, and can even be accomplished using bodyweight exercises. Serena's routine included a short warm-up followed by six intervals of 60 seconds followed by 90 seconds of recovery.

That's it, no marathon cardio sessions needed. Instead, her cellulite solution workouts focused on short-burst activities only. But none of this would have been possible without the support of her husband.

Most women don't know this, but social support is one of the most important factors in the success of any fat loss program. If you don't have someone motivating you, encouraging you, and holding you accountable, all the magic in the world won't cure your cellulite, because at the end of the day, you still have to do the work.

Along with a 1600 calorie per day diet of whole, natural foods and the loving social support of her husband, Serena was able to lose over 21 pounds in 12 weeks and dropped her body fat 7.7% to an all-time low of 16.9%. She lost 2 inches from her thighs and over 3.5 inches from her hips. It literally looks as though someone elevated her butt two inches and removed all the fat from her low back.

By getting rid of her cellulite and boosting her butt, Serena not only changed her body but transformed herself inside and out. She now has power over food, rather than food having power over her. And at age 44, the age when most women simply give up or continue to rely on cellulite scams, Serena has her best-ever body.

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

Healthy Recipes:
Anti-Aging Smoothie
By Kelley Herring

This smoothie has it all: potent cell-protecting antioxidants from the blueberries and acai; probiotics from the kefir, and high-quality protein and vitamin C from the HealthFX Whey Advanced. While you might think vitamin C is one of the easiest nutrients to get in your diet, a USDA study showed up to 23% of Americans aren't getting enough.¹ This tasty treat provides a hefty 1670% of your daily requirement.

Time To Table: 5 minutes
Serves: 1

Excellent Source of: Protein, Vitamin C
Good Source of: Calcium, Fiber, Omega-3
Preferences: Low Sodium, Gluten-Free

Ingredients
1/2 cup frozen wild organic blueberries
1/2 cup raw grass-fed kefir
1/2 cup spring water
1 scoop grass-fed whey protein isolate (try HealthFX Whey Advanced)
1/2 Sambazon Acai Smoothie Pack
1 packet Truvia natural sweetener

Preparation
Add all ingredients to a blender. Blend until smooth

Nutrition Information
212 calories, 6 g fat, 2 g saturated fat, 1 g monounsaturated fat, 1 g polyunsaturated fat, 0 g trans fat, 10 mg cholesterol, 78 mg sodium, 16 g carbohydrate, 8 g sugar, 2 grams fiber, 30 g protein

Reference

1. Hampl, JS et al. Vitamin C Deficiency and Depletion in the United States: The Third National Health and Nutrition Examination Survey, 1988 to 1994. May 2004, Vol 94, No. 5, American Journal of Public Health.

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These articles appear courtesy of Early to Rise’s Total Health Breakthroughs [Issue 02-27-09] which offers alternative solutions for mind, body and soul. For a complimentary subscription, visit http://www.totalhealthbreakthroughs.com/

"So many fail because they don't get started - they don't go. They don't overcome inertia. They don't begin."

- W. Clement Stone

Sunscreen: 21st Century Snake Oil

By Jon Herring

ETR reader SR in New York recently wrote, "I read that most sunscreens contain a chemical that acts like estrogen in the body. Could this be harmful? And should I avoid sunscreen? I'm heading to Florida in a few weeks and don't want to get burned."

The answer is yes. Almost all commercial sunscreens contain not just one but several chemicals, known as xenoestrogens, that mimic the hormone estrogen. Your Best Health Under the Sun, a book I wrote with Dr. Al Sears, highlights a Swiss study that found five of these chemicals in commonly used sunscreens:

• Octyl-dimethyl-PABA (OD-PABA)
  

• Benzophenone-3 (Bp-3)

• Homosalate (HMS)

• Octyl-methoxycinnamate (OMC)

• 4-methyl-benzylidene camphor (4-MBC)

In laboratory testing, each one of these chemicals behaves like estrogen. And when they are combined, they can have a synergistic effect. In other words, two "weak" xenoestrogens can produce a very strong response.

Not only does this disrupt the hormonal system, but these chemicals are known to stimulate tumor growth and the spread of cancer. (Not to mention a decline in male sperm count, early puberty, and feminine characteristics in men.)

And don't think you're safe just because you don't "ingest" these chemicals. Clinical studies show that they easily penetrate the skin and enter the bloodstream.

Whenever possible, you should avoid using chemical sunscreen. Protect yourself from sunburn with clothing and shade. And when it is necessary to use sunscreen, look for a chemical-free product with zinc oxide as the active ingredient. (You can find several brands at health food stores.)

The Language Perfectionist: A Misuse That Can Land You in Big Trouble

By Don Hauptman

I can almost guarantee that you've read or heard this mistake:

• Website headline: Design a Fallout 3 perk [a bonus for video gamers], win notoriety and gaming gear

• Mr. Westen... has gained notoriety and respect in the Democratic Party with his book.... It was helpful to hear his ideas.

As in the above examples, the word notoriety is sometimes used as if it means fame. In fact, it means fame for the wrong reasons, such as criminality or other bad behavior. Similarly, the adjective notorious is pejorative, referring to an unfavorable reputation. Synonyms are infamy and infamous.

Interestingly, those who misuse the word were once right - about 500 years ago. The Latin root simply means well known. Even today, some dictionaries claim that the word means "good" fame or wide recognition.

Don't believe them. The meaning has changed, and it makes no sense to insist that it hasn't. What's more, it's always wise to avoid ambiguity.

But even better reasons exist for respecting this distinction. Calling someone notorious - when you mean famous - could lead to serious problems. A Canadian Broadcasting Corporation producer wrote his staff a memo warning about the possible legal consequences of this misuse on the air.

I agree with Paul Brians, an English professor who maintains a website devoted to language use and abuse: "Nothing admirable should be called 'notorious.'"

[Ed Note: For more than three decades, Don Hauptman was a direct-response copywriter. He is author of the wordplay books Cruel and Unusual Puns and Acronymania, and is now writing a new book that also blends language and humor.]

It's Fun to Know: New Species

While many species are on the brink of extinction, scientists are discovering species they never knew existed... including these:

• green tree skink (New Guinea)
  
  
• an unnamed species of catfish (Myanmar)
  
  
• Togian white-eye - a small bird (Indonesia)
  

• floral banded wobbegong - a small shark (Australia)
  
  
• Big Red - a jellyfish that can reach a diameter of three feet (the Pacific Ocean)

(Source: Cryptomundo)

Word to the Wise: Predilection

A "predilection" (preh-dih-LEK-shun) - from the Latin for "to choose" - is an established preference.

Example (as used by Marina Cantacuzino in The Guardian): "[British actor Richard] Wilson doesn't see any inconsistency between his socialism and his predilection for the high life."

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These articles appear courtesy of Early to Rise [Issue #2340, 04-26-08], the Internet's most popular health, wealth, and success e-zine. For a complimentary subscription, visit http://www.earlytorise.com/.

"The customer determines at the end of the day who is successful and for what reason."

- Gerry Harvey

Add Steam, Boost Antioxidants

By Kelley Herring

Some cooking methods can release disease-causing toxins called AGEs (advanced glycation end products). And other methods can maximize the antioxidant ability of certain foods, unleashing their anti-aging potential.

A recent study published in the American Journal of Clinical Nutrition evaluated the antioxidant content of foods after they were prepared in several different ways. Based on the results of that study, here's how to get far more free-radical fighting ability out of some of your favorites than they have when they're raw:

• Carrots: Steaming boosts antioxidants by 291%; boiling by 129-159%.

• Asparagus: Steaming boosts antioxidants by 205%.
  

• Broccoli: Steaming boosts antioxidants by 122-654%.
  
  
• Green Cabbage: Steaming boosts antioxidants by 448%.
  

• Red Cabbage: Steaming boosts antioxidants by 270%.

• Green Pepper: Steaming boosts antioxidants by 467%.
  

• Red Pepper: Steaming boosts antioxidants by 180%.
  

• Tomatoes: Steaming boosts antioxidants by 112-164%.
  
  
• Spinach: Boiling boosts antioxidants by 84-114%.
  
  
• Sweet Potatoes: Steaming boosts antioxidants by 413%.

It's Good to Know: Disappearing Languages

At least one of the world's estimated 6,000 languages goes extinct every two weeks. Native speakers either die off or assimilate into larger cultures over several generations. Most of the disappearing languages are spoken by very few (in some cases, just one person) - usually tribal people who are moving into the modern world. Extinction hotspots include the Pacific Northwest, Oklahoma (home of the highest density of indigenous languages in the U.S.), several parts of South America, northern Australia, and eastern Siberia.

(Source: National Geographic)

Word to the Wise: Small Beer

The expression "small beer" - derived from a name for beer with very little alcohol content - refers to something that's insignificant.

Example (as used by Jerry Coyne in The New York Times): "Call me a geek, but for biologists, marvels like the parasitic flatworm are on tap every day, making the reveries of Hollywood seem like small beer."

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These articles appear courtesy of Early to Rise [Issue #2339, 04-25-08], the Internet's most popular health, wealth, and success e-zine. For a complimentary subscription, visit http://www.earlytorise.com/.

"Storytelling is the most powerful way to put ideas into the world today."

- Robert McAfee Brown

Colostrum Helpful for Athletes

By Dr. Ray Sahelian, MD

We can all use a little extra help when it comes to building energy - and that goes double for athletes. One supplement that could help is bovine colostrum.

Colostrum is the early milk that a mammal produces for a few days after delivering a baby. In cows, it's called bovine colostrum. A study published in the British Journal of Sports Medicine reports that bovine colostrum helped male cyclists have more energy during a bout of intense training.

Cecelia Shing, at the University of Queensland in Australia, followed 29 male distance cyclists. Her research team first took baseline measurements of the men's performance on a 40-kilometer time trial. They then randomly assigned the cyclists to drink either a supplement containing 10 grams of bovine colostrum protein or a whey protein supplement every day for eight weeks. During week eight, the men underwent five consecutive days of high-intensity training. There were no clear differences between the two groups during normal training. However, volunteers who used bovine colostrum performed at a higher level, with fewer signs of fatigue, during tests taken after the five-day run of intense training.

There are certain foods that I would consider superfoods in that they have a high concentration of substances useful for well-being and overall health. Colostrum falls into this category. It is rich in immunoglobulins - proteins involved in promoting the immune system and fighting germs. It has other beneficial compounds, too - such as growth factors and nucleosides - that are not found in regular milk.

You can find bovine colostrum in the dairy section of any health food store. It is also available as a supplement in capsule form.

It's Fun to Know: Swinging Through the Trees Like Tarzan

Tree houses and rope swings aren't just for kids anymore. And the action isn't confined to the backyard. Dozens of tree-top adventure parks have sprouted around the world, including the U.K., France, Bali, Thailand, and New Zealand. The parks feature rope bridges, zip lines, Tarzan-style swings, tree-top platforms, and more.

Adventurers wear safety harnesses and helmets, and are given thorough instructions before beginning their trek. The courses, which are up to 50 feet above the ground, usually take a couple of hours to complete. Check out these sites for more information: goape.co.uk, cityaventure.com, adrenalin-forest.co.nz, and ekohchang.com.
(Source: Springwise )

Word to the Wise: Shibboleth

"Shibboleth" (SHIB-uh-lith) - from the Hebrew - is a word, saying, custom, or belief identified with a group or cause.

Example (as used by Elizabeth Austin in U.S. News & World Report ): "In the late '60s, however, the loud, open use of the 'F' word became a true shibboleth, dividing the student radicals from the Establishment 'pigs' they delighted in tweaking."

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These articles appear courtesy of Early to Rise [Issue #2338, 04-24-08], the Internet's most popular health, wealth, and success e-zine. For a complimentary subscription, visit http://www.earlytorise.com/.

" It has been my observation that most people get ahead during the time that others waste. "

- Henry Ford

Acne Improved on Low-Glycemic Diet

By Dr. Ray Sahelian, MD

Foods that produce a high glycemic load - such as sugared drinks, white bread, and white potatoes - cause a quick rise in blood sugar. More complex carbohydrates with fiber, such as unrefined cereals, grains, and beans, have a more gradual effect on blood sugar, and, thus, have a low glycemic index. Eating low-glycemic foods can help stave off obesity and diabetes. It can also help clear up unsightly acne.

Dr. Robyn N. Smith, from the RMIT University in Melbourne, Australia, evaluated acne symptoms in 43 male patients. The participants - who ranged in age from 15 to 25 - were randomly assigned to a low-glycemic-load diet or a normal diet. After three months, the low-glycemic diet was associated with a significant reduction in acne compared with the normal diet. In addition, the low-glycemic diet produced greater reductions in body weight and body mass and a greater increase in insulin sensitivity.

One reason for the success of the low-glycemic diet is that it limits the increase in insulin levels. Chronically high levels of insulin may lead to blockages in skin pores and extra oil building up under the skin.

Along with sticking to low-glycemic foods, eating lots of fish full of omega-3 EPA and DHA oils is very helpful for people with acne. Even with the best diet, many teenagers will be bothered with pimples. But their skin problem is likely to be less severe when they adopt a healthier diet.

It's Good to Know: About Bug Spray

Insect repellant with the powerful chemical DEET has been a mainstay of outdoorsmen and campers for 50 years. But until now, nobody really knew how it worked.

The authors of a new study have found that DEET blocks insects from "smelling" people by overwhelming their odor receptors. The insects' sense of smell is blocked temporarily, and they can't find their target.

(Source: National Geographic)

Word to the Wise: Coeval

"Coeval" (koh-EE-vul) means of the same age, originating or existing during the same period of time. It is derived from the Latin for "lifetime."

Example (as used by Mark Mathabane in Newsday): "Coeval with human speech and found among all peoples, poetry appeals to our sense of wonder, to our unending quest for answers to the timeless questions of who we are and why we are."

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These articles appear courtesy of Early to Rise [Issue #2337, 04-23-08], the Internet's most popular health, wealth, and success e-zine. For a complimentary subscription, visit http://www.earlytorise.com/.

"All wish to possess knowledge, but few, comparatively speaking, are willing to pay the price."

- Juvenal

Glucosamine as Good as Tylenol for Osteoarthritis Pain

By Dr. Ray Sahelian, MD

Acetaminophen - the generic name for Tylenol - is an effective way to reduce joint pain from arthritis. But acetaminophen can cause harm to the liver, even at doses of one gram a day. So I do not think it is a good drug to take long term for a chronic condition like osteoarthritis. Instead, consider supplementing with glucosamine sulfate.

Researchers in Madrid, Spain compared the effect of glucosamine sulfate versus acetaminophen on the symptoms of knee osteoarthritis during a six-month course of treatment. Patients were randomly assigned to receive oral glucosamine sulfate (1,500 mg once daily), acetaminophen (3 grams a day), or a placebo. The findings of this study indicate that, in the long run, glucosamine sulfate is at least as effective as acetaminophen for knee osteoarthritis symptoms.

You can find glucosamine supplements in most health food stores. Combining glucosamine with chondroitin and other nutrients or herbs may be more beneficial than taking it by itself. So look for supplements that include CMO, curcumin, or boswellia - all of which play a role in joint health.

It's Fun to Know: Salamander Limb Regeneration

When a salamander loses a leg, it can re-grow a perfect replacement within a couple of months.

How? When a leg is cut off, blood vessels in the stump close up immediately to stop bleeding. Then new skin cells grow over the injury. A few days later, the same type of cells that grew the salamander's legs when it was an embryo are activated, and the replacement begins to form.

University of California researchers are studying this phenomenon in hopes of transferring the regenerative ability to humans.

(Source: Scientific American)

Word to the Wise: Brummagem

Something that's "brummagem" (BRUM-uh-jum) is cheap and showy or counterfeit. The word came about as an alteration of Birmingham (England), from the counterfeit silver coins produced in that city in the 17th century.

Example (as used by Betty McCollister in the Humanist): "But demanding that publishers replace their brummagem wares with books which embody [Madeline] Kunin's 'high standards of excellence' would be a promising - and cost-free - way to begin."

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These articles appear courtesy of Early to Rise [Issue #2336, 04-22-08], the Internet's most popular health, wealth, and success e-zine. For a complimentary subscription, visit http://www.earlytorise.com/.

"To be prepared is half the victory."

- Miguel de Cervantes Saavedra

"Tell me what you eat, I'll tell you who you are."

- Anthelme Brillat-Savarin

It's Good to Know: The Sound of the Aurora Borealis

The aurora borealis (also known as the northern lights) is a phenomenon that produces a spectacular light show in the Earth's northern polar regions. And the greenish glow, the result of microscopic particles colliding in the atmosphere, is sometimes accompanied by noise. Those who have heard it say it sounds like radio static or a crinkling cellophane wrapper.

The cause of the noise is not known, and it has never been recorded. According to Inuit folklore, it is the sound of dead spirits.

(Source: Damn Interesting)

Word to the Wise: Exigency

An "exigency" (EK-sih-jun-see) is an emergency - a pressing or urgent situation that requires prompt action. The word is from the Latin for "to demand."

Example (as used by Douglas Martin in The New York Times): "The bride was radiant in a gown that had been twice altered to meet the exigencies of her pregnancy."

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These articles appear courtesy of Early to Rise [Issue #2335, 04-21-08], the Internet's most popular health, wealth, and success e-zine. For a complimentary subscription, visit http://www.earlytorise.com/.

Wal-Mart's $8 Cure for Deadly Blood Clots and Poor Cardiovascular Function

By Shane "The People's Chemist" Ellison

One minute you are enjoying a stroll in the park, and the next you feel as if an elephant just stepped on you. It's a premature heart attack or stroke, the result of a blockage from a blood clot and inflammation, usually within the coronary arteries.

Millions of Americans are choking down blood pressure meds (beta-blockers like Lopressor and Toprol-XL) and aspirin (or the deadly Plavix) to avoid this death sentence. At the same time, they are putting themselves at risk for side effects like lethargy, obesity, heart disease, internal bleeding, and even cancer.

But preventing heart attack and stroke doesn't have to be risky. One safe and inexpensive supplement can keep your blood healthy and control your blood pressure. And you don't need a prescription to get it. Heart attack and stroke can be delayed - and even stopped - naturally, for about $8 a month at Wal-Mart.

Hawthorn. Used for thousands of years, it has proven to be a safe and effective method for ensuring healthy blood and arteries. It destroys potentially deadly blood clots on contact. Hawthorn works by preventing excess platelet aggregation while releasing pressure from the cardiovascular system. Studying these benefits of hawthorn, the American Journal of Health-System Pharmacy showed that it could successfully be used to treat heart failure, hypertension, angina, and arrhythmias. And, most exciting, users won't suffer from nasty side effects. As a bonus, they'll protect their wallets from Big Pharma. Plavix costs about $100 a month; hawthorn costs $8.

It's important to make sure there are no fillers - like dextrose (sugar) - in your hawthorn supplement. Make sure any hawthorn you purchase has been confirmed for purity with a Certificate of Analysis (COA). You can request a COA directly from the manufacturer of any supplement - for free.

The Language Perfectionist: Will I Convince You... or Persuade You?

By Don Hauptman

This one is tricky. Even I get confused!

For the language stickler, the words convince and persuade are not interchangeable. Here are two misuses:

• "How to convince your boss to let you work from home." (It should be persuade.)

• "We need to persuade [homeless children] that their lives are worth something, if only because we care about them." (It should be convince.)

What's going on here? Why are the above examples incorrect? Here's the explanation:

The word convince refers to belief. You convince someone of something or that something is true.

The word persuade refers to action. You persuade someone to do something. Thus, avoid the phrase "convince to."

[Ed Note: For more than three decades, Don Hauptman was a direct-response copywriter. He is author of the wordplay books Cruel and Unusual Puns and Acronymania, and is now writing a new book that also blends language and humor.]

It's Fun to Know: How to Keep Your Planets Straight

By Charlie Byrne

When I was in school, my science teacher taught me and my classmates a mnemonic device to help us remember the order of the planets: My Very Educated Mother Just Served Us Nine Pizzas (Mercury, Venus, Earth, Mars, Jupiter, Saturn, Uranus, Neptune, Pluto).

Now, with the addition of two dwarf planets to the lineup, this memory trick is outdated.

No matter to young Maryn Smith of Great Falls, MT. She recently won a National Geographic contest to develop a new mnemonic for the planets in our solar system, including the dwarves. Her winning entry was inspired by the Disney animated film Aladdin: My Very Exciting Magic Carpet Just Sailed Under Nine Palace Elephants.

Now if we can just remember that "Carpet" stands for Ceres and "Elephants" stands for Eris!

[Ed Note: Charlie Byrne is Associate Publisher at Early to Rise.]

Word to the Wise: Syncretic

Something that's "syncretic" (sin-KRET-ik) unites and blends together different systems (e.g., philosophical, moral, or religious). The word is from the Greek for "to unite against a common enemy" (in the manner of the Cretan cities).

Example (as used by Jason Burke in The Observer): "Indonesia is known for its moderate, syncretic, inclusive brand of Islam. People see no difficulty in worshipping Allah and sea spirits."

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These articles appear courtesy of Early to Rise [Issue #2334, 04-19-08], the Internet's most popular health, wealth, and success e-zine. For a complimentary subscription, visit http://www.earlytorise.com/.

"Inflation is like sin; every government denounces it and every government practices it."

- Frederick Leith-Ross

"In health there is freedom. Health is the first of all liberties."

- Henri Frederic Amiel

Switch on Your "Longevity Gene"

By Al Sears, MD

There's a new anti-aging discovery you'll want to know about...

Research - published in Nature - has uncovered a gene that can increase lifespan in laboratory animals by as much as 100 percent. Why should you care about genes in fruit flies, worms, and rats? Well, for starters, we humans carry the same gene. And we are discovering that natural substances found in certain foods have the power to activate it.

Scientists found evidence of this "longevity gene" about 20 years ago. Turns out that if you starve mice, giving them a diet with one-third fewer calories than they would like to eat, their lifespan increases by about 30 percent. Later studies revealed that this effect wasn't limited to mice: Calorie-restricted diets produced similar results in many life forms, from single-celled organisms to plants and mammals.

Very recently, scientists found an explanation for this mysterious phenomenon: a family of genes called sirtuins ("silent information regulator proteins"). Sirtuins kick in under conditions of severe stress, bringing about an evolutionarily advantageous transformation. They transmit signals to every cell in your body, and the processes that lead to cell death slow to a crawl, buying your body more time to wait out the famine until things improve.

Most people think of genetics as written in stone. You have the genes you inherited, and that's it. The discovery of sirtuins pointed to another amazing fact: Certain genes can be awakened and called upon to change your body in the course of your lifetime.

You're probably saying to yourself, "Do I have to starve myself to live longer?" Good point. The problem of how to "wake up" sleeping sirtuin genes had scientists stumped for years. They had to find some other way to flip the aging "off switch."

That's where certain foods come in... because the natural compound resveratrol has been found to unleash the anti-aging power of sirtuins. Grapes, plums, blueberries, and cranberries contain resveratrol in the highest concentrations. Many other plants produce smaller amounts.

Resveratrol's power to enhance your life goes beyond anti-aging. Years of research have shown that it combats cancer, ramps up energy levels, limits the inflammation that causes arthritis, and benefits a number of major organs, including the heart, liver, and pancreas. It also has the remarkable capacity to halt cell "malfunctions" that can be lethal, like tumor generation.

As if that weren't enough, resveratrol acts as a potent antioxidant, binding with "free radicals," the molecules that cause cell damage and lead to death over time.

The list of resveratrol's many health benefits is long indeed. Let's start with the heart.

Meet One of Your Heart's Most Potent Allies

I've been studying ways to boost heart health for 30 years, and resveratrol is one of the most powerful substances I have come across.

There are actually two kinds of resveratrol, "cis-resveratrol" and "trans-resveratrol." It's the second kind that appears to be the most beneficial.

One way it protects your heart is by preventing blood clots, a major cause of heart attack, particularly in older folks. In one study, published in the International Journal of Molecular Medicine, researchers gave healthy male subjects a blood-clotting factor along with high doses of trans-resveratrol. They found that trans-resveratrol prevented their blood platelets from sticking together. Not only does this help your heart - it also prevents strokes.

Another way it powers your heart involves a miraculous capability called "angio-genesis," a fancy term for blood vessel growth. Trans-resveratrol acts a bit like bypass surgery by creating new blood vessels to deliver more oxygen to your heart when it's not getting enough.

Finally, trans-resveratrol drives down levels of bad fats called triglycerides. These are the fatty acids that clog your arteries. Scientists have been able to lower triglyceride levels as much as 15 percent in pre-menopausal women by using concentrated grape powder.

A Natural Cancer Fighter - and More

Resveratrol is a major weapon in the battle against cancer - in both men and women.

Someday, doctors may turn to resveratrol instead of drugs or surgery as a first-line defense and treatment for prostate cancer. In mice, it's been shown to reduce prostate cancer risk as much as 87 percent. And in those that had already developed prostate cancer, resveratrol slowed tumor growth by up to 49 percent.

For women, resveratrol may prove just as powerful in the fight against breast cancer. Another study on mice found that it slowed tumor growth and killed off cancer cells and the blood vessels they need to grow.

Resveratrol is truly amazing. It acts just like chemotherapy in mice, but naturally and without any of the horrific side effects. And while it stimulates blood vessel growth to benefit the heart, it kills the blood vessels that feed tumors. When it comes to preventing cancer and heart disease, it's your guardian angel.

Plants use resveratrol to protect themselves from the harmful effects of too much sun. It may be able to do the same thing for humans. Scientists from the University of Wisconsin looked at resveratrol's effects on skin tumor development in mice caused by harmful UVB rays. They used it just like a lotion, applying it to the skin twice weekly for 28 weeks. Not only did it prevent skin cancer; it also slowed tumor growth significantly.

Adding icing to the cake, the same study confirmed resveratrol's power to enhance overall health and vitality: It boosted the immune system, protected the nervous system, and optimized liver, muscle, and fat cell function. It also prevented diabetes and obesity by lowering insulin resistance, the main cause of Type II diabetes.

Ramp Up Your Physical Strength and Vitality

Resveratrol may also turn out to be what spinach was for Popeye. In one study, it turned mice into Mighty Mice, granting them extraordinary strength and stamina. Once fed resveratrol, they ramped up their aerobic capacity, lengthened their running time, and burned more oxygen. Researchers also noticed that resveratrol enhanced their muscles' ability to turn fuel into energy.

Resveratrol taps into your body's natural, life-giving force, unleashing vitality, energy, strength, and stamina. It can literally add years to your life.

The problem is how to get enough of it.

Nearly all the experiments I mentioned used quantities of resveratrol well beyond what you'd be able to get from drinking a lot of wine or eating plums all day. So this is a case where supplements may be a better option. They're inexpensive and safe. You can find them in health food stores or online. I recommend taking about 20 mg per day.

Loose Talk Costs

By David Cross

In World War II, the Allied forces ran an intense campaign to prevent people from discussing critical things like movement of troops, ships, cargo, etc. The campaign was highlighted by posters with the headline "Loose Talk Costs Lives," alongside pictures of the enemy sinking ships (because "somebody blabbed").

Loose talk in business may not be a life and death situation, but it, too, can be costly. I was reminded of this last week when a friend shared his idea for a business. It was a good idea, so I suggested he register the domain name. He didn't do it.

Two days later, he told me he'd discussed the idea with a friend and potential business partner while having dinner at a restaurant. And he called again today. His domain name had been registered the day after that meeting with his friend. And it had been registered by a complete stranger!

I had a similar experience some years back. I was discussing a business idea with a friend during lunch at a restaurant. We'd brainstormed domain names. The next day, I discovered our best domain name had been registered... by a complete stranger.

My friend's business idea is still a good one, but he'll have to come up with a new domain name... one that will probably not be as marketable as the original one.

The lessons - learned from painful, personal experience:

• Don't brainstorm business ideas in public, especially in public spaces like restaurants.

• If your domain name is available, you can register it today for about $9 and save yourself a lot of headaches.

If your domain name is already taken, you have two courses of action:

1. You can write to the owner of the domain name and ask if they're interested in selling. If, as in the case of my friend, the registrant was an opportunist, that's not going to work. They're likely out to try and sell it for a large sum - so forget it. But if the domain name was registered some time back and has not been used, there's a good chance the owner will be interested in selling it reasonably - meaning (if you don't sound frantic) you will be able to get it for between $50 and $200. (I've done it a few times.)

2. You can take advantage of a number of domain registrars that offer a service where they will hold your request "in line." If the domain becomes available and does not get renewed, the registrar will register it on your behalf. You probably have about a 10 percent to 20 percent chance that this approach will work in your favor. (I did it when, as in the case of my friend, my domain name was being held by an opportunist - and I was ultimately successful.)

Still the main thing to remember is, and remains, "Loose Talk Costs!"

[Ed. Note: David Cross is Senior Internet Consultant to Agora Inc. in Baltimore.]

It's Good to Know: Not Your Mother's Planets Anymore

By Charlie Byrne

Everyone knows that the nine planets, in order of their distance from the sun, are Mercury, Venus, Earth, Mars, Jupiter, Saturn, Uranus, Neptune, and Pluto.

Right?

Wrong!

Maybe you got caught napping, as I did. Seems they've added two more in the past few years - Ceres (between Mars and Jupiter) and Eris (now the farthest, beyond Pluto).

Ceres and Eris - as well as Pluto - are "dwarf planets."

Adding two dwarf planets into the mix - not to mention "demoting" Pluto to dwarf status - has resulted in quite a controversy. Some experts now place the number of planets at eight, nine, or 11. It all depends on whether they consider one or more of the dwarfs to be "planets."

What's the difference?

According to the International Astronomical Union, a planet has three characteristics. It orbits around a star. It has sufficient mass so that its self-gravity can "overcome rigid body forces" and preserve a nearly round shape. And it is neither a star nor a satellite of a planet.

A dwarf planet is a celestial body that fits the definition of a planet, but isn't one of the eight "dominant bodies" in our solar system. Or you could use the definition offered by Mike Brown (professor of planetary astronomy at Cal Tech): A dwarf planet is something that looks like a planet but isn't quite a planet.

With such a fuzzy definition, it's no wonder that planet classification is hotly debated in the astronomy world.

[Ed Note: Charlie Byrne is ETR's Associate Publisher.]

Word to the Wise: Tarradiddle

A "tarradiddle" (tare-uh-DID-ul) - a word of unknown origin - is a petty lie.

Example (as used in the Western Mail): "Mr B did not tell a whopper. This was no fib, plumper, porker, or tarradiddle. There was definitely no deceit, mendacity, or fabrication."

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These articles appear courtesy of Early to Rise [Issue #2333, 04-18-08], the Internet's most popular health, wealth, and success e-zine. For a complimentary subscription, visit http://www.earlytorise.com/.

Alternative Medicine for Sleep, Part 3: 2 More Natural Ways to Get Your Zs

By Dr. Ray Sahelian, MD

If you have no trouble staying asleep, but find yourself lying awake for hours before finally drifting off, you may have onset insomnia. Here are two herbs that can help:

• Hops - the herb that beer is made from. It can help induce sleep, but is not as good at maintaining sleep throughout the night. Many people find that hops have a sedating effect. A dosage of 300 to 600 mg is one option to try an hour or two before bed.

• Valerian - perhaps the best-known sleep-inducing herb. I find that about half of users like it, while the rest don't feel that it does much for them. Try 300 mg one to three hours before bed to see if it works for you.

When trying natural sleep aids, remember that dosage and timing can vary from person to person. Since you can develop a dependence on these supplements, refrain from taking any sleep aids more than three times per week.

It's Fun to Know: Wacky Warning Labels

By Suzanne Richardson

The fear of lawsuits can make people do crazy things. That includes putting ridiculous warning labels on their products.

Case in point: I bought a package of pre-cut celery at the grocery store. The label said something like "Pre-Cut, Pre-Washed Celery." Underneath, in smaller letters, it read: "Caution: May contain celery." I kid you not. (Sorry I didn't think to take a picture.)

The Michigan Lawsuit Abuse Watch keeps an eye out for crazy labels like this in its annual Wacky Warning Label Contest. This year - the contest's 11th - the winning label (found on a small tractor) read "Danger: Avoid Death."

(Source: mlaw.org)

Word to the Wise: Excrescence

An "excrescence" (ik-SKRESS-unts) is something - especially something abnormal - growing out from something else. The word is from the Latin for "to grow out."

Example (as used by Stephen Budiansky in U.S. News & World Report): "It wasn't just predictable curmudgeons like Dr. Johnson who thought the Scottish hills ugly; if anybody had something to say about mountains at all, it was sure to be an insult. (The Alps: 'monstrous excrescences of nature,' in the words of one wholly typical 18th-century observer.)"

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These articles appear courtesy of Early to Rise [Issue #2332, 04-17-08], the Internet's most popular health, wealth, and success e-zine. For a complimentary subscription, visit http://www.earlytorise.com/.

"Peace is not a relationship of nations. It is a condition of mind brought about by a serenity of soul. Peace is not merely the absence of war. It is also a state of mind. Lasting peace can come only to peaceful people."

- Jawaharlal Nehru

Alternative Medicine for Sleep, Part 2: A Natural Way to Get Your Zs

By Dr. Ray Sahelian, MD

If you're having trouble getting to sleep, don't ask your doctor to pull out her prescription pad just yet. Prescription sleep drugs are often effective, but can have side effects. These include memory loss, decrease in sexual desire, and morning grogginess. Instead, consider taking sleep-inducing herbs and supplements.

Supplements and herbs are safer than sleep drugs. The bad news: They are neither as consistently effective nor as potent as pharmaceuticals. The good news: By combining certain herbs and nutrients, most people see good results.

Good Night Rx is one supplement you might take to help you sleep. It is a combination of 5-HTP, melatonin, GABA, taurine, kava, valerian, hops, chamomile, and several other herbs. I am quite proud of this formula - which took me years of trial and error to develop. And thus far, feedback has been quite positive, with an 80 percent satisfaction rate. (Quite high for an herbal product.) One to three hours before bed, you take one capsule on an empty stomach. When taken with or just after a meal, this supplement will not work as well. So wait at least half an hour after taking Good Night Rx if you plan to have a late night snack.

Some people say they notice the sleep-inducing effects are even better the second or third night of use. But please note that dosage and timing can vary significantly among different people.

It's Good to Know: Photocopying Your Wallet

Losing your wallet - or having it stolen - can be devastating. Your driver's license and credit cards are replaceable. But what do you do until you get a new license - not drive? And do you know the customer service phone numbers and account numbers for all those credit cards?

The solution: Take a few minutes, today, to photocopy the contents of your wallet. Copy the front and back of all your cards. Then store the copies in a safe place.

(Source: Consumerist)

Word to the Wise: Amanuensis

An "amanuensis" (uh-man-yoo-EN-sis) is a person employed to take dictation or copy manuscripts. The word is derived from the Latin for "by hand."

Example (as used by Barbara Crooker in "Transcription (Poem)"): "On this blue day, I want to be / nothing more than an amanuensis / to the birds, transcribing all the bits / and snatches of song riding in on the wind."

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These articles appear courtesy of Early to Rise [Issue #2331, 04-16-08], the Internet's most popular health, wealth, and success e-zine. For a complimentary subscription, visit http://www.earlytorise.com/.

Obesity - Is it Genes or Lifestyle?

By James LaValle, R.Ph, ND, CCN

Is obesity genetic, or is lifestyle a bigger factor? Over thousands of years, human genetics haven't changed much; yet over the past couple of decades there's been an exponential increase in obesity and its related problems like metabolic syndrome, a group of risk factors that leads to heart disease and diabetes.¹ So, even though it may seem that some people are hard wired to be overweight, the sudden increase in obesity indicates that something more than genetics is playing out.

As it turns out, our genetics can be steered toward obesity, but it is guided by something called our epigenetics, certain behavioral or environmental influences that tell our genes what to do. And guess what? Our epigenetics are heavily influenced by our nutritional intake, including what we eat too much of and what we don't get enough of.

Let me explain. Everybody is born with a unique set of genes, your hardwired DNA. (That's called our genome.) Your genes lie there and wait to see if they will be turned on or not as directed by tagging systems that sit on top of genes, called the epigenome. Our genes and epigenetics have been compared to a computer and its software.² Our genes are the hard drive; the epigenetics are the software telling the hard drive what to do.

The chemical "tags" of the epigenome are called methyl groups and they come from foods. There are other influences from our diet and the environment that profoundly affect our epigenetic tagging too. But the point is, our epigenetic molecular tagging system is what guides a gene's expression, meaning whether a gene will be turned on or kept silent, and that system is heavily influenced by nutrition and other factors.

This was a huge discovery out of something called "The Genome Project," and I find that most people still don't know about it. The reason it is important is because it means we have far more power over our genes than we ever realized.

Methyl groups, our chemical tags, seem to have many positive effects; they are highly protective against several types of cancer for example.^3-7 In mice, they also have an impact on weight. Groundbreaking studies in mice that carry an overeating gene called the Agouti gene found that mice who were supplemented with the methyl group-containing nutrients -- vitamin B12, folic acid, choline, and betaine -- gave birth to babies that stayed lean, were healthier, and lived longer. In mice that didn't get supplementation, the Agouti gene was turned on in their offspring, and they became obese, insulin resistant, more prone to cancer, and had shorter life spans.⁸

The big surprise was that the epigenome for obesity or anti-obesity effects were passed down, continuing on in every successive generation. Researchers noted that the Agouti gene itself didn't change; it was just whether it was expressed or not due to "DNA methylation."

But will increased intake of methyl donors lead to weight loss in humans? There is one way methyl donors may enhance it, but significant weight loss is not likely. Methyl donating nutrients enhance detoxification capabilities of the body. If they help eliminate metabolically disruptive pesticides and heavy metals, it could improve metabolic rate and enhance weight loss. However, I have seen many people increase their intake of methyl donor nutrients and it does not translate to much weight loss.

In another attempt to ascertain more information on the interactions of our diet and our genes, Australian researchers looked at the effects of a high blood sugar environment on human cells in vitro (such as would occur after eating sweets) and found that it had negative effects on the cell lines for up to two weeks afterward.⁹

These researchers also looked at the effects of high blood sugar in mice and found that it led the mice to have a predisposition toward obesity, diabetes, heart disease, cancer and shorter life spans; and again the effects were carried down to their offspring.⁹

These studies show us two dietary habits -- eating sugar and inadequate intake of methyl donor nutrients -- that in mice and human cells in a test tube steered the genes toward weight gain and the health problems that come from it, like diabetes and cancer. These findings indicate that both lifestyle and genes contribute to obesity, but the lifestyle is what triggers the genes to head in that direction.

Methyl donor nutrients are contained in fruits, vegetables, beans, legumes and meats. So, if you want to improve your epigenetics based on the studies I've discussed, you would increase your intake of these foods and stop eating sugar. From my experience, these two steps alone will not provide a complete weight loss answer for many people, but they would certainly jump start it for most people. But in the end, is this really anything that we didn't already know?

In the future, further discoveries from genetic research may provide some real breakthroughs for weight loss. In the meantime, at LMI we have had tremendous success helping our patients lose weight and keep it off, first and foremost, by working to down-regulate insulin resistance with a carb-modified low-sugar diet and blood sugar supporting nutrients.

Secondly, we make sure that we thoroughly evaluate and support thyroid hormone function. And finally, we look at all the factors like stress hormones, intestinal health, and environmental toxicity that could negatively affect insulin resistance and thyroid function, since they are two primary influences on metabolism. We then take measures to correct or address them as necessary to further support and optimize metabolism.

Since most of these measures end up affecting methyl donors, in a way they are epigenetically supporting weight management. We just look at it as a thorough whole-body, metabolic approach to health.

References

1. Rochea, HM. et al. Proceedings of the Nutrition Society. (2005), 64:371-377.
2. http://www.pbs.org/wgbh/nova/sciencenow/3411/02.html.
3. Gastroenterology (doi:10.1053/j.gastro.2005.03.002)
4. Park SP. et al. In Vitro Cellular & Developmental Biology. Aug. 2008. 44(7):268-272.
5. Arkadianos et al. Nutrition Journal. 2007 6:29 (doi:10.1186/1475-2891-6-29).
6. Dobosy, JR et al. Prostate. 2008 Aug 1;68(11):1187-95
7. http://jn.nutrition.org/cgi/content/full/132/8/2333S.
8. Waterland, R.A. et al. (2008). International Journal of Obesity. (doi: 10.1038/ijo.2008.100).
9. http://www.bakeridi.edu.au/research/human_epigenetics/.

[Ed. Note: James LaValle is the founding Director of the LaValle Metabolic Institute, one of the largest integrative medicine practices in the country. Dr. LaValle is the author of The Metabolic Code Diet: Unleashing the Power of Your Metabolism for Lasting Weight Loss and Vitality.]

Cutting Edge Fitness:
Balance Engage Align Move
By Missy Hawthorne, BSN, CSCS

Mind-body exercise has exploded in the fitness industry over the last 8 to 10 years, although the concepts have been around for centuries. Tai chi and yoga are good examples of exercise whose primary goal was not just physical fitness, but to become more peaceful and spiritually centered through physical movement. This is the goal of newer mind-body fitness classes, most of which use music, aromatherapy and candles or other soft lighting effects to help engage all the senses and to set the tone of the class.

Most mind body fitness classes will use exercise techniques where you can move through exercises slowly, staying focused on your movements and actions, and often synchronize your breathing with your movements. There is great attention to body alignment and focus on energy.

I love the concept of these classes because it takes exercise from being just another thing to fit into an already busy schedule, where we are sometimes just rushing ourselves through the motions, to something that allows you to really connect with and become mindful of what you are doing for your body. And so these classes work wonders for stress reduction while also working to improve core strength, increase strength and flexibility, and improve balance. They also teach us how to use our breath to calm the body and mind.

Men and women from 9 to 90 are filling classes around the globe in search of that quiet place away from the stress of our real world, to sweat, stretch, breathe and release; a place to "let go." Believe me, when you receive these kinds of benefits from a more centered exercise program, your motivation is very high to make sure you get to your classes. It is something you can't wait to do.

Many fitness instructors are doing mind-body fitness classes now using a variety of exercise and movement techniques. This can include everything from pilates, to yoga and tai chi as I mentioned, to other posture and alignment techniques like the Alexander Technique, and many that are actually hybrids of all of these.

A friend of mine, David Mesirow, who is an internationally known fitness presenter and master trainer, developed a mind-body exercise program using a foam balance beam, which is called BEAMFIT.¹ Even though the BEAMFIT sits right on the ground, when you are on it you are still 2 to 3 inches above the ground, which immediately engages your core and automatically heightens your focus and concentration.

The BEAMFIT is a brilliant innovation because it's the perfect way to encourage focused attention, which is a primary goal of mind-body-fitness programs. When you combine it with the other sensory components (music and scented candles, etc.), it is a great fit.

BEAM is an acronym for Balance, Engage, Align and Move,² and I feature it not only because I am a BEAMFIT instructor, but because it is an example of a really good mind-body fitness program, in which the goals are not just physical, they also move you toward self-empowerment.

Mind-body exercise programs elevate fitness and the fitness industry to a whole new level in my opinion. To date, the industry has been too much about scrutinizing how we look or just focusing on our weight. It tends to focus on exercise as something "we should do," which can lead to negative feelings. I mean, have you ever noticed how often exercise feels like a struggle?

Mind-body exercise redirects your focus to something that is very positive and peaceful; you are not trying to force your body to do anything; you are accepting your body as it is while allowing it to transform from the inside out.

If you would like more information about BEAMFIT, or to find out about classes in your area, you can visit their website, www.beamfit.com. Otherwise just search the internet for mind-body exercise classes in your area.

References

1. Borgenicht, N. American Fitness. January/February; 2009: 54-55.
2. Mesirow, D. Professional Training Guide, Foundational Beaming. 2008, 26-30.

[Ed. Note: Melissa Hawthorne, RN, BSN, CSCS is the owner of Priority Fitness Personal Training and Wellness. She is a Master Trainer for the Resist-a-ball Company, ISCA Personal Training, Kick-boxing, and Beamfit. Melissa serves as a fitness consultant for the LaValle Metabolic Institute. To learn more, click here.]

Healthy Nutrition:
Can You Eat Your Way to Better DNA?
By Laura LaValle, RD, LD

In a word, the answer to that question is yes. For example, as Jim's article pointed out, foods which contain nutrients with methyl groups heavily influence your genetic expression and are known to reduce the risk of several cancers, including prostate, breast, and colon cancers.

Research has identified other very promising compounds such as sulforaphane (from broccoli), resveratrol (from grape skins), and epigallocatechin (from green tea) -- all of which affect our epigenome and dramatically reduce the risk of cancer.¹

But there is another twist on this whole interaction of genes and diet, and that is that we may have genetic mutations that affect our ability to absorb and/or utilize the nutrients we take in. These are all findings from a field of study called nutrigenomics, which is the study of how your nutritional intake affects your genes and how in turn your genetic makeup may affect the nutrients you take in.

For example, one genetic mutation called a C667T mutation affects an enzyme that helps you convert folate from your foods to the form that is active in the body. This has huge implications because if you don't have active folate, you are at risk for having very high homocysteine levels, which increases your risk of clogged arteries and blood clots, and therefore your risk of heart disease and strokes. It also increases your risk of Alzheimer's disease and other dementias, and increases a woman's risk of miscarriage.

There are companies that now offer nutrigenomic testing, which looks for the genetic mutations called single nucleotide polymorphisms (gene SNPs). While these companies are forging ahead offering the testing to any consumer who wants it, some experts feel that they are getting ahead of the game, because while the research has shown that some genes may reduce a person's absorption or utilization of a certain nutrient, it is not known if perhaps other genes could be making up for those weaknesses.²

A good example of what the experts are talking about concerns variations in a gene called FUT2 that affects your ability to digest, absorb, and use vitamin B12. A study out of Harvard found that one variation in the FUT2 gene lowered absorption of B12 but there was no direct evidence that the people who carried that gene suffered from any adverse effects. On the other hand, the researchers found another variation that led to the highest B12 levels, and that gene was associated with being protective against H. pylori,³ the intestinal bacteria that can lead to peptic ulcers and stomach cancer.

When I first heard of nutrigenomic testing, I was very excited to think that we would be able to further refine and individualize diets for people's unique genetics; however, I do agree the science is too new to run out and spend our money on nutrigenomic testing. The folate gene SNP test is the only one that is well established and known to identify the C667T mutation that increases health risks.⁴

At LMI, we recommend that anyone with elevated homocysteine get the folate SNP test, because if you do have the mutation, it does no good to take more folate. You need to supplement with the already converted form of folate called 5-methyl-tetrahydrofolate (5-MTHF for short). If you want to be tested for this genetic mutation, it's readily available today via any doctor's order at an average cost of about $350.

Someday as nutrigenomic research becomes more advanced, more extensive genetic testing may help us individualize our diets with great sophistication. In the meantime, we can try to direct our genes to healthier expressions with increased intake of methyl donor foods like meats, nuts, beans, seeds, cruciferous vegetables, fish, beets, eggs, and greens, and by drinking green tea, and enjoying some red wine. These foods do improve our genetic expression and lower our health risks.

References

1. Barnes, S. J of Am Diet Assoc. Nov 2008. 108(11):1888-95.
2. http://www.time.com/time/nation/article/0,8599,1221727,00.html.
3. Hasra A. et al. Nature Genetics. 7 September 2008, doi:10.1038/ng.210.
4. Varga EA. et al. Circulation. 2005;111:e289-e293.

[Ed. Note: Laura B. LaValle, RD, LD is presently the director of dietetics nutrition at LaValle Metabolic Institute. Laura and her husband, Jim LaValle, R.Ph, CCN, ND have developed the powerful and life-changing Metabolic Code Diet - containing step-by-step, easy to follow recommendations for harnessing optimal metabolic energy and turning your body's chemical make up into a fat-burning furnace.]

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These articles appear courtesy of Early to Rise’s Total Health Breakthroughs [Issue 02-24-09] which offers alternative solutions for mind, body and soul. For a complimentary subscription, visit http://www.totalhealthbreakthroughs.com/