How worried are you about flu season? Well, there’s no need to panic. Don’t believe the hype. There are 2 ways to lie. With statistics, and without! Last statistics I heard were that 1,000,000 had been infected with swine flu, and about 500 have died. That is 0.05%. And the majority of those killed had chronic health problems such as asthma or cerebral palsy.
I found an article that was so well written, it saved me the work, so instead of writing a lengthy article and reinventing the wheel, I’m inserting this link and I highly encourage you to read this!!
Are you confused about vaccines? to vaccinate, or not to vaccinate? I found another great resource and encourage you to visit www.homefirst.com. This is Dr. Eisenstein’s website and I had the pleasure of speaking with him at a conference I recently attended where he was a speaker.
So what can you do about flu season? First of all, if you are not healthy/well, you need to get there, and fast. If you are on a wellness path which includes eating right and taking vitamins, you have little to worry about.
I have a few recommendations to help you make it through flu season without a hitch:
• Vitamin D (make sure you serum level of 25-OH vitamin D is at least 50)*
• carry hand sanitizer and use it often
• Don’t eat with your hands! Think about where they’ve been and everything you’ve touched prior to picking up that food and putting it in your mouth
• Silver Sol-for prevention and/or treatment**
• zinc-25mg a day through the season (Oct thru March)
• Multivitamin
• Vitamin C 1,000mg 2 to 3 times a day***

*I’ve talked to experts recently at a conference who recommend 50,000iu vitamin D3 daily for 3 to 5 days at first signs of flu/cold, and then 5,000 to 10,000iu daily thereafter for maintenance for an adult. And for a child, up to 1000iu per pound per day for 3 to 5 days, then 2000-5000iu daily thereafter. It’s important to have your serum levels followed by your healthcare provider. Please remember that the normal reference range for vitamin D is HUGE and you want to avoid being in the lower half.

**Silver Sol is something I discovered recently. It’s much more potent than regular colloidal silver. We carry it in the liquid form and the gel form. You can apply it to wounds, use it as a nasal spray, drink it, douche with it, and even nebulize it! There are numerous studies proving its efficacy in killing bacteria, parasites, yeast, and viruses. It’s perfectly safe, non-toxic, and has no drug interactions. Consider using this for flu season as a preventative. Keep in mind, however, that it will also kill good bacteria so it’s important to take a probiotic while you are using this orally. I recommend a probiotic (at least 10 billion potency) twice daily while using Silver Sol, and take it between Silver sol doses, NOT with them.

***Vitamin C is very important for the immune system and supports the adrenal glands. It may cause diarrhea in sensitive individuals, typically at doses higher than 4000mg a day, but sometimes with as little as 500mg. Vitamin C is also important for heart health and has natural antihistamine properties at higher doses.
article by Mila McManus MD
Disclaimer: Do not add any supplements to your current regimen without first discussing with your health care provider.

Here is the conclusion of our article from last month’s newsletter.
Lifestyle Changes
It takes less than a gram per day of gliadin, which is less than 2 percent of a single ounce, to cause a reaction. Consequently, the only way to alleviate the symptoms of celiac disease is the total elimination of all grains and foods containing gluten, like pastas, breads, sauces, cakes, pies, and crackers. This can be a daunting task, as much of the American and western diets are essentially based on the gluten cereals. The cereal grains that contain gluten include wheat, barley, rye, triticale, spelt, and kamut. Also note there is some controversy as to whether or not oats have an effect on celiac disease. Findings are inconclusive; however many times oats are stored in the same facility as wheat and flour, so there is the possibility of trace amounts of wheat gluten found in oats.
Wheat isn’t just found in grain products. Wheat flour is used as a filler in cold cuts and deli meats, used to dust frozen vegetables, and is used as a thickener for soy sauce and many pharmaceutical medications use gluten as a filler or a binding agent. It is a common additive in soups, packaged products, and even found in sausages. It is important to keep in mind that if you have celiac disease, there is a risk every time you buy a packaged food. It is recommended that whole and unrefined foods are purchased and cooked to avoid any possibility of consuming a food containing hidden wheat gluten.
Going to a restaurant can be challenging for those with celiac disease or wheat sensitivities, since wheat products make up much of most restaurants’ menus. Be sure to ask a lot of questions, and if there is any doubt, don’t order it. Some restaurants, such as the Italian chain Carabbas, have a gluten free menu, and Budweiser even makes a beer from a gluten free grain called sorghum.
This may all seem very upsetting to those who like breads and pastas, but there are alternatives. There are many companies that make 100 percent wheat and gluten free pasta, bread, muffins, and other “wheat-type” items. A popular wheat-pasta alternative is rice pasta, which is a delicious change of pace for those even without gluten sensitivity. Also, a great way of circumventing all of this confusion is to buy and eat whole, unrefined, non-gluten grains, like brown rice, millet, quinoa, buckwheat, and many others. Not only are these grains all 100 percent gluten free, but you can make amazing pilafs and simple, tasty dishes that are quick and easy. The gluten free grains tend to cook quicker and are easier to digest then the gluten grains.

Celiac Disease Induces Mal-Absorption of the Following Nutrients
• Minerals
• Iron
• Zinc
• Calcium
• Magnesium
• Potassium
• Selenium
• Vitamins B1, B6, B12, Folic Acid, A, D, E, K
• Omega-3 and Omega-6 Fatty Acids
Screening For Celiac Disease and Gluten Sensitivity
The testing for celiac disease is somewhat obscure, but the “gold standard” is an intestinal biopsy. This biopsy examines to see if the villi, which are tiny finger- like protrusions in the walls of the small intestine that aid in nutrient absorption, have flattened and shriveled. Other testing includes the IgG ELISA test, which is a simple blood test that measures immune reactions mediated by the IgG antibody, and the very expensive and sophisticated IgA anti-endomysium test. It is recommended and encouraged to get some sort of testing done if you have any of the related symptoms listed here.
There is, however, a blood test called the IgA Anti- Tissue Transglutaminase Test, or tTG for short, and also known as the TGA ELISA or Celiac Antibody Profile. This test measures anti-transglutaminase IgA antibodies in human serum, and a positive test means that a positive diagnosis for celiac disease is very likely. According to studies in the USA and in Europe, this test is as accurate as the IgA antiendomysium test, but is much less expensive.
The importance of getting tested cannot be understated, even if obvious symptoms are not presented. Undiagnosed celiac disease or gluten sensitivity can increase one’s risk for abdominal cancer, lymphoma, and other diseases such as diabetes, especially if ones close relative has been diagnosed with celiac disease. A popular television personality was interviewed recently and she spoke about a more than ten-year struggle to find the source of her symptoms, and it wasn’t until a positive diagnosis for celiac disease, when she eliminated wheat gluten from her diet, that she was able to find relief. Because of the prevalence of gluten sensitivities and celiac disease that commonly goes undiagnosed or misdiagnosed, it is recommended that everyone have an IgG ELISA general food allergen panel done in addition to an anti-gliadin tTg test. These tests along with a food diary and a symptom scorecard can greatly assist a health care practitioner or nutrition consultant fine tune a non-allergic diet for the patient.
Remember, the only cure for celiac disease is strict avoidance.
Article obtained from Michael Joseph, HHC, AADP

Celiac disease is one of the most sinister and insidious of food allergies. It is estimated that as many as 3 million people in the US may have been diagnosed with the disease, and countless more, at least 97 percent, go undiagnosed and untreated. It should also be noted that as many as 30 million Americans or 10 percent of the American population have some kind of sensitivity to wheat or wheat gluten. Studies have shown that celiac
disease is most prevalent in Ireland, Finland, and northern Italy. It is truly a pandemic of the 21st century, so much so that the Italian government has recently considered having all children under the age of six tested for celiac disease.

Celiac disease (also known as CD or celiac sprue) is a permanent genetic syndrome of the small intestine caused by an extreme allergic reaction to the gluten protein found in wheat and wheat derivatives. It is the gluten sub-fraction gliadin that attacks the lining of the small intestine causing cellular deterioration. This then leads to the chronic inflammation of the small bowel, which results in poor absorption of nutrients, minerals, and vitamins. This chain reaction of events can cause a great deal of damage to not just the digestive system, but also the entire body, including the nervous system and the vital organs.

Statistics on the Prevalence of Celiac Disease
• 1 in 167 supposedly healthy school children
• 1 in 111 healthy, asymptomatic adults
• 1 in 39 adults with celiac disease are positively diagnosed

Among those reported with gastrointestinal symptoms:

• 1 in 40 children
• 1 in 30 adults

According to a study published in the Lancet: 19 out of 20 cases go undetected and untreated

Prevalence in ethnicities:
• 1 in 250 Italians
• 1 in 122 Irish
• 1 in 85 Finnish
• 1 in 70 Sardinians
• 1 in 18 Algerian Saharawi refugee children

Among those with a parent, grandparent, or sibling diagnosed with celiac disease: 1 in 11 people.

Some of the symptoms and conditions associated with celiac disease are depression, overweight/underweight, rashes, diarrhea or constipation, abnormal elevation of liver enzymes, neuropathy, osteoporosis, diabetes, increased prevalence of autoimmune diseases, abdominal cancer, and thyroid conditions. It is important to note that some individuals with celiac disease will have very minor GI symptoms. Some health authorities state that clinical depression is the most commonly presenting symptom of undiagnosed celiac disease.

Commonly Reported Symptoms Presented with Celiac Disease and/or Gluten Allergy and Sensitivity

• Chronic Depression (some authorities say this is the most common presenting symptom of celiac disease, especially if the patient hasn’t responded well to medication or other treatments)
• Abnormal elevation of liver enzymes of unknown cause
• Permanent teeth with horizontal grooves and chalky whiteness
• Chronic nerve disease of unknown cause (such as ataxia and peripheral neuropathy)
• Osteoporosis in women not responding to conventional therapies
• Repeated low-impact bone fractures
• Intestinal Cancers
• Short stature in children
• Down Syndrome in children
• Chronic or recurring respiratory tract problems like ear infections and sinusitis
• Chronic fatigue caused by malabsorbtion of nutrients
• Chronic fatigue syndrome
• Mouth ulcers/canker sores
• Anemia, including, iron, folic acid, B12 and B6 deficiency anemia
• Osteoporosis
• Unintended weight loss
• Chronic diarrhea
• Constipation
• Abdominal bleeding
• Crohn’s disease
• Diverticulitis
• Depression
• ADD/ADHD and behavioral problems in children
• Insulin Dependent Diabetes
• Autism
• Thyroid disease, over and under active
Stay tuned for the conclusion of this article in next month’s newsletter.

Article obtained from Michael Joseph, HHC, AADP

Eggs are one of the healthiest foods you can eat, and it’s a shame they’ve been vilified for so long in the United States. As a result, egg consumption has been going down for the last 40 years, all because of concerns about cholesterol. But the idea that eggs are unhealthy is a complete myth, one that’s easily debunked if you look at the evidence.

In this latest study, researchers identified several different peptides in eggs that act as potent ACE inhibitors, which are drugs used to lower high blood pressure. This means they may actually lower your risk of heart disease, not raise it as health officials like to say they do. One particularly skewed belief is that eggs are bad for your heart; however, eating eggs on a daily basis may prove to hold numerous health benefits, especially
a decreased risk of heart disease.

Cholesterol is in every cell in your body, where it helps to produce cell membranes, hormones, vitamin D and bile acids that help you to digest fat. Cholesterol also helps in the formation of memories and is vital for your neurological function. We would not be here without it. No wonder lowering cholesterol too much increases one’s risk of dying. Cholesterol also is a precursor to all of the steroid hormones. You cannot make estrogen,
testosterone, cortisone, and a host of other vital hormones without cholesterol.

And anyway, numerous studies have supported the finding that eggs have virtually nothing to do with raising your cholesterol. For instance, research published in the International Journal of Cardiology showed that, in healthy adults, eating eggs every day did not produce:

• A negative effect on endothelial function, an aggregate measure of cardiac risk
• An increase in cholesterol levels

This misguided lipid hypothesis — developed in the 1950s by nutrition pioneer Ancel Keys — linked dietary fat to coronary heart disease. The nutrition community of that time completely accepted the hypothesis, and encouraged the public to cut out butter, red meat, animal fats, eggs, dairy and other “artery clogging” fats from their diets — a radical change at that time

What you may not know is that when Keys published his analysis that claimed to prove the link between dietary fats and coronary heart disease, he selectively analyzed

information from only six countries to prove his correlation, rather than comparing all the data available at the time — from 22 countries. As a result of this “cherry-picked” data, government health organizations began bombarding the public with advice that has contributed to many of the disease epidemics going on today: eat a low-fat diet.

Not surprisingly, numerous studies have actually shown that Keys’ theory was wrong and foods like eggs are healthy. Sadly, as Americans cut out nutritious animal foods like eggs from their diets, they were left hungry. So they began eating more processed grains, more vegetable oils, and more high-fructose corn syrup, all of which are nutritional disasters. It is this latter type of diet that will actually lead to increased inflammation, and therefore cholesterol, in your body. So don’t let anyone scare you away from eggs (and other animal foods) anymore.
But Wait, The Type of Egg DOES Matter!

Eggs are an incredible source of high-quality nutrients that many of us are deficient in — especially high-quality protein and fat. And it is my strong belief that they are a nearly ideal fuel source for most of us. One caveat: Please choose the higher quality free-range organic varieties. An egg is considered organic if the chicken was only fed organic food, which means it will not have accumulated high levels of pesticides from the grains (mostly Genetically Modified corn) fed to typical chickens.

Article obtained from DR. MERCOLA ,
www.mercola.com

Statistics shows that Americans drink more soda than ever before. They account for more than 25 percent of all drinks consumed in the United States. More than 15 billion gallons were sold in 2000 — about one 12- ounce can per day for every man,
woman and child. But here’s some information that may keep you away
from opening the can:
1. Extra pounds Soda is a significant contributor to obesity. Drinking a single can a day of sugary drinks translates to more than a pound of weight gain every month. And diet soda is just as likely to cause weight gain as regular, or even more — it may sound counterintuitive, but people who drink diet soft drinks actually don’t lose weight. Artificial sweeteners induce a whole set of physiologic and hormonal responses that actually make you gain weight.

2. Liver damage Soda damages your liver. Consumption of too many soft drinks puts you under increased risk for liver cirrhosis similar to the increased risk faced by chronic alcoholics.

3. Tooth decay Soda dissolves tooth enamel. Soft drinks are responsible for doubling or tripling the incidence of tooth decay. Soda’s acidity is even worse for teeth than the solid sugar found in candy.

4. Kidney stones and chronic kidney disease Colas of all kinds are well known for their high phosphoric acid content, a substance that changes the urine in a way that promotes kidney stone formation. Drinking one quart (less than three 12- ounce cans) of
soda per week may increase your risk of developing kidney stones by 15 percent.

5. Diabetes Anything that promotes weight gain increases the risk of diabetes. Drinking soda also stresses your body’s ability to process sugar. Some scientists now suspect that this may explain why the number of Americans with type 2 diabetes has tripled from 6.6 million in 1980 to 20.8 million today.

6. Heartburn & acid reflux Heavy consumption of soda is a strong predictor of heartburn. Many carbonated beverages are very acidic. They also deliver a lot of air in the form of carbon dioxide, which can cause distension of your stomach. And that distension appears to be associated with more reflux.

7. Soft drinks = Soft Bones = Osteoporosis Soft drinks containing phosphoric acid are definitely linked to osteoporosis (a weakening of your skeletal structure) because they lead to lower calcium levels and higher phosphate levels in your blood. When phosphate levels are high and calcium levels are low, calcium is pulled out of your bones.

8. Hypertension (high blood pressure) Experts have reasons to believe that overconsumption of soda leads to an increase in blood pressure. It doesn’t matter
if the soda is regular or diet.

9. Heart disease Heavy soda drinkers are more likely to develop risk factors for heart disease. Research shows that drinking more than one soft drink a day is associated with an increased risk of developing metabolic syndrome — a group of symptoms such as central obesity, elevated blood pressure, elevated fasting blood sugar, elevated fasting triglycerides, and low levels of HDL or “good” cholesterol. Having three or more of the symptoms increases your risk of developing diabetes and cardiovascular disease.

10. Impaired digestion (gastrointestinal distress) Gastrointestinal distress includes increased stomach acid levels requiring acid inhibitors, and moderate to severe gastric inflammation with possible stomach lining erosion. Drinking sodas, especially on an empty stomach, can upset the fragile acid-alkaline balance of your stomach and the gastric lining, creating a continuous acid environment. This prolonged acid
environment can lead to inflammation of your stomach and duodenal lining.

In addition to the ten health problems above, there is one more that is not discussed as often: drinking soda also increases your cancer risk!
Article obtained from Dr. Mercola

MINNEAPOLIS, Sept. 22, 2008 (GLOBE NEWSWIRE) —
James Turner, chairman of the national consumer education group Citizens for Health expressed shock and outrage after reading a new report from scientists at Duke University.
“The report makes it clear that the artificial sweetener Splenda and its key component sucralose pose a threat to the people who consume the product. Hundreds of consumers have complained to us about side effects from using Splenda and this study, published this past week in the Journal of Toxicology and Environmental Health Part A, confirms that the
chemicals in the little yellow package should carry a big red warning label,” said Turner
Among the results in the study by Drs. Mohamed B. Abou- Donia, Eman M. El-Masry, Ali A. Abdel-Rahman, Roger E. McLendon and Susan S. Schiffman is evidence that, in the animals studied, Splenda reduces the amount of good bacteria in the intestines by 50%, increases the pH level in the intestines, contributes to increases in body weight and affects the P-glycoprotein (P-gp) in the body in such a way that crucial health-related drugs could be rejected.
Turner noted that the P-gp effect “could result in crucial medications used in chemotherapy for cancer patients, AIDS treatment and drugs for heart
conditions being shunted back into the intestines rather than being absorbed by the body as intended.”
The study was conducted using male rats over a period of twelve weeks. The manufacturers of Splenda also used a rat study when they applied for and received approval to market the product from the U.S. Food and Drug Administration. At the time, the findings from their rat studies were extrapolated as to possible effects on humans. This is standard FDA practice and this study is consistent with that practice.
Turner said, “This report followed accepted policies and procedures and the results make clear the potential for disturbing side effects from the
ingestion of Splenda. It is like putting a pesticide in your body. And this is at levels of intake erroneously approved by the Food and Drug Administration. A person eating two slices of cake and drinking two cups of coffee containing Splenda would ingest enough sucralose to affect the Pglycoprotein, while consuming just seven little Splenda packages reduces good bacteria.

.” Although the effect of consuming Splenda does not result from a one
time use, the side effects do occur after accumulated use. Turner also noted unmistakable evidence that Splenda is absorbed by fat, contrary to the claims of Johnson & Johnson.
Turner announced, “We are calling today on the FDA to immediately accept our petition filed over a year ago and initiate a review of its approval of
sucralose and to require a warning label on Splenda packaging cautioning that people who take medications and/or have gastrointestinal problems avoid using Splenda. The new study makes it clear that Splenda can cause you to gain weight and lose the benefits of medications designed to improve and protect your health. The FDA should not continue to turn a blind eye to this health threat.”
Abstract of the study can be found on PubMed.

Since the Women’s Health Initiative Study several years ago, the masses have been scared to death of taking hormones. Let’s think about this for a minute from a biological and evolutionary perspective. Our bodies make and use many different hormones which perform vital functions. Could it be that we are evolving to have our hormones turn against us? I doubt it. That wouldn’t make much sense. Could it be that the exponential increase in the incidence of disease over the last 20 years is due to accumulating environmental toxins, poor nutrition, inactivity, and increased stress? You bet!

It’s very unfortunate that most traditional doctors equate bio-identical hormones with synthetic ones. This is primarily due to lack of education, as we don’t learn about
prescribing bio-identical hormones in medical school. They are vastly different and should never be confused. I use bioidentical hormones in my practice to undo what synthetic hormones have done to my patients. Is it a coincidence that99+% of my female patients (self-included) have all, at some point, taken birth control pills? Maybe, but I doubt it. Also, keep in mind that the hormones used in the Women’s Health Initiative study were ALL synthetic. Go figure.

Bio-identical means that the chemical structure matches that of our own hormone structure. Bio- identical progesterone, for example, is manufactured by the body, and therefore, the body knows how to use it, where and when to use it, and has the enzymes to metabolize it and dispose of it when it’s done using it. Your body already has the perfect progesterone receptors to bind perfectly with progesterone that circulates in the blood. Synthetic progestins, however, aren’t quite the perfect match. Its structure is similar enough to bind to progesterone receptors, but the molecular changes made in the laboratory in order to patent this product and sell it for profit likely are having an array of negative effects. Synthetic hormones interfere with natural progesterone and can create and exacerbate hormone related health problems, and be a primary contributor to the condition referred to as Estrogen Dominance. (You can read more about Estrogen Dominance on our website www.TWIHW.com). Studies have been published that reveal evidence that taking synthetic hormones actually inhibits production of one’s natural progesterone. It’s no wonder that synthetic hormones are known to have side effects such as blood clots and migraines, where as bioidentical progesterone actually has been shown to normalize clotting, and is also used as a treatment for migraines.

I think it’s important that everyone understands the importance of nutrition in maintaining good health. Many people are so quick to blame ‘bad genes’ for their health
problems. Did you know that 75-80% of breast cancers are NOT genetic? When women tell me how afraid they are of developing breast cancer from taking hormones, I first
explain the differences between synthetic and bio-identical hormones. I then usually say, you shouldn’t be afraid of replacing what’s been lost in the body over the years. Poor
dietary habits, stress (which leads to adrenal fatigue and immune system dysfunction), environmental toxins, and lack of adequate nutrition (i.e. vitamins and supplements)
are far more likely to cause cancer and other diseases. That’s why, in my practice, we place such enormous emphasis on nutrition and immune system optimization.

Moreover, hormones are a small piece of the puzzle with respect to breast cancer. And, it’s not the absolute presence of hormones, but rather the balance of these hormones that affect your health.

I attended the anti-aging conference this past December where MANY studies were presented about the safety and efficacy of bio-identical hormones. The most memorable one was that in the International Journal of Cancer 2005, 54000 women were studied and found that the relative risk for breast cancer in women using typical HRT (e.g.,
Prempro) was 1.4, and the relative risk for breast cancer in women using estrogen alone was 1.1, while the relative risk of breast cancer in women using bio- identical estrogen AND progesterone was only 0.9! A relative risk of 1.0 means average risk. So having 0.9 relative risk means LESS than average risk.

Q: Are Bio-identical hormones FDA-approved?

A; Why, yes, indeed, they are. Examples would be estrace and prometrium and synthroid and Armour thyroid. The confusion about whether or not they are FDA-approved comes from the fact that the compounding itself is what’s not FDA-approved. But the beauty of compounding is the ability to customize doses. For instance, Prometrium (a bio-identical progesterone) comes in only 2 doses, 100mg and 200mg, but there are many patients who only need 10mg, or 25mg. With compounding, we can order whatever dose we want. With bio-identical hormones, we are fine tuning what the body wants by replacing what’s lost. With synthetic hormones, it’s more of a one-size-fits-all. A teenager and menopausal woman can take the same birth control pill for example.

Q: What’s the difference between ‘natural’ and ‘bio- identical’?

A: I try to avoid using the term ‘natural’ since it’s used very loosely and can mean a lot of things. Premarin is ‘natural’ because it’s simply isoloated horse hormones from horse
urine; however, Premarin is NOT bio-identical. It does have 2 hormones in it that are bio-identical to ours, but also has 30+ other horse hormones that are not. It’s much
more important, in my opinion, that a medicine is bioidentical rather than ‘natural’. Even the bio-identical hormones aren’t really ‘natural’. Yes, they are derived from soy and yams, but the chemical taken from soy and yams is still converted in the laboratory to become bio-identical hormones.

Q: A recent study was published saying that hormones double the risk of breast cancer. What does this mean?

A: it’s important to understand that this study was done using fake, synthetic hormones that are NOT bio- identical. It would be comparing apples to oranges to make the same
statement about using bio-identical hormones. One last thing I’d like to make note of in this article is something I heard from a prominent wellness doctor in Houston who stated on his radio show that he’s got an epidemiologist studying his patient population and initial results are indicating that the incidence of breast cancer in his patient population is about 1/10th of what would be expected! And let’s not forget that most, if not ALL of these patients are taking bio- identical hormones.

Article By Dr. Mila McManus

With the temperatures plummeting this time of year, many of us tend to hibernate inside our homes. But, hibernating is for bears. As humans it’s important to stay active through all four seasons. Yet, a poll of 5,000 people found that 30 percent get no exercise at all during the winter months

Just because it is cold outside doesn’t make it open season for an excuse not to exercise. There are multiple exercise options one can choose to participate in regardless of what the outdoor thermometer reads. Depending on your location and likes, you can choose to workout inside or outside.

All that is required for Winter workouts is some planning and employing all safety precautions. If you prefer to workout outside, keep the following tips in mind.

• Get warm first. A proper warm-up is critical. Cold temperatures can make your muscles tight and therefore they are more prone to injuries. So, it’s important to get them warmed-up prior to engaging in intense physical activity.

• Insulate your body. The best approach to dressing for outdoor exercise is with layers. Layering provides the most effective heating method, plus it allows you to remove the top layer if you get too hot. The layer closest to your skin should allow moisture to be wicked away. The top layer should be both
wind and water resistant.

• No sweat. Don’t assume that you have to sweat in order to get a good workout. You should avoid sweating that causes the clothing layer closest to your skin to get wet and cause you to be chilled. Instead monitor your intensity through a heart rate monitor or the Rating of Perceived Exertion.

• Don’t strip when you get inside. While you may be tempted to immediately remove your layers when returning inside, give your body time to adjust. Post exercise hypothermia is possible. This happens when your body rapidly loses its heating stores.

• Drink up. It’s just as important to stay hydrated when exercising in winter as it is in summer, even though you might not feel as thirsty.

• Lighten up. If possible, it’s best to exercise outdoors during daylight hours. If you exercise outdoors when it is dark, wear reflective materials to ensure that you can be seen.

If the thought of getting outside to exercise makes you dive under the covers, instead choose one of the many indoor workout options. Below are just a few of the many choices.

• Walk at an indoor location, like a mall. If you need extra motivation to get yourself to the mall, join a walking group. This will help you stay accountable to someone other than yourself.

• Join a health club. This will allow you a large variety of physical activities to choose from every week.

• Create a home gym. This doesn’t have to be expensive. You can easily set-up a great workout routine with just a set of dumbbells, an exercise ball and a jump rope. Get all of this for around $50.

• If you have stairs where you live or close by, spend as little as 20 minutes at a time climbing up and down the stairs for a very intense and efficient workout.

• Get wet. Find a local indoor pool you can use. Try swimming, water aerobics, or even just walking or running laps in the water.

• Visit a library. Usually local libraries offer exercise videos you can check-out for free. Pick-up a new one to try out every time you return the previous video.

By staying fit during winter you’ll be able to avoid gaining weight, have a head start on swimsuit season, and avoid losing strength and stamina caused from inactivity. Just as tulips need winter nourishment from the Earth to strongly bloom in spring, humans need to continue to nourish their bodies during winter so they too can bloom come spring. www.sideroad.com

Women can help combat hot flashes by eating more calcium-rich foods, magnesium-rich foods and foods rich in vitamin E — like cold-pressed oils, green leafy vegetables, nuts and almonds, as well as plenty of mineral- and fiber-rich foods, like whole grains and fresh vegetables. Janet Zand, Allan N. Spreen and
James B. LaValle — authors of “Smart Medicine for Healthier Living” — suggest women who suffer from hot flashes add sea vegetables to their diets. “The minerals in these foods replenish necessary electrolytes lost through perspiration,” they write.

During menopause, it is also important for women to get plenty of water. “One of the best things you can do during this time is to be sure to drink plenty of quality water — at least 2 quarts daily,” writes Phyllis
A. Balch, author of “Prescription for Dietary Wellness.” “Drinking water replaces fluids lost to perspiration during hot flashes and can even prevent or minimize the hot flashes themselves.”

Foods to avoid to prevent hot flashes

Perhaps as important as which foods women should eat to prevent hot flashes are those foods they should avoid. Many foods are thought to contribute to or worsen discomfort from hot flashes. Alcohol, caffeine,
excess sugar, dairy products, meat products and spicy foods rank among the top aggravators of severe hot flashes as well as mood swings.

In Prevention Magazine’s “New Choices in Natural Healing,” Eve Campanelli, a holistic family practitioner in Beverly Hills, Calif., says, “Hot flashes often flare up when women drink wine or coffee, which acidifies the blood and strains the liver. One way to avoid this acidification is to cut down on these beverages and to drink more fresh vegetable juices, which counteract the effect by alkalinizing the system.”

Certain lifestyle changes can also help ease hot flashes. For example, regular exercise can help alleviate some women’s discomfort. Also, it pays to quit smoking. According to “Natural Cures and Gentle
Medicines” by the editors of FC&A Medical Publishing, “A recent study at the Baltimore Veterans Affairs Medical Center found that women who smoke have significantly more hot flashes than nonsmokers.”

The good news here is that if you are a woman going through menopause, hot flashes are within your control. It may take some diet and lifestyle changes on your part, but you don’t have to suffer through
hot flashes and accept them as a “normal” part of that time in your life. You can fight back with food, and, best of all, the foods you eat to help curb hot flashes will benefit your overall health as well.

Article obtained from Natural News

Retain Your Youth!
Now there’s some evidence that interval training can actually slow down aging. Scientists know that regular aerobic exercise can decrease biological age by 10 years. The reason is that exercise improves mitochondrial function – if you’ve forgotten your biology lessons, mitochondria live in your cells and are responsible for producing energy. Improved mitochondria means that your cells function at a
higher level for a longer period of time.

The harder you exercise, the better your cells work, but working at a high enough intensity (or going all out) to improve cells and slow the aging process for every workout isn’t feasible (or recommended) for most of us. That’s where interval training comes in, allowing you to work at high levels of intensity for long enough that you get the benefits, but short enough that you don’t hurt yourself or start hating exercise.

There are a number of ways to set up interval workouts. You can add short bursts of high intensity exercise to your regular workouts like speedwalking, sprints, hills, higher resistance or incline, plyometric exercises or anything that speeds up your heart rate. You then slow down and recover completely before going into another interval. You’ll find a sample workout below.

Interval Training for Beginners – Level 1

The following workout is a beginner interval workout lasting 21 minutes. Interval workouts involve alternating higher intensity exercise with low intensity recovery periods. Interval workouts involve alternating higher intensity exercise with low intensity recovery periods. By adding higher intensity intervals, you can build endurance and burn more calories. The workout is shown using a treadmill with changes in speed and incline, but you can use any machine of your choice or take the workout outside.

• For each ‘work set’, use the settings on your machine (incline, speed, resistance, ramps, etc.) to increase intensity. You should be working out of your comfort zone, but not so hard that you feel dizzy or lightheaded.
• For each ‘rest set’, lower those same settings until you’re back to a moderate pace. You should be completely recovered before the next work set.
• Modify according to your fitness level.
• The RPE levels listed (Rate of Perceived Exertion) help you keep track of your intensity on a scale of 1 – 10. During rest sets, stay around 4-5 RPE. During work sets, stay around 5- 6 RPE. There isn’t a huge difference between the work and rest sets, you simply want to work a little harder during the work sets.
• See your doctor if you have any injuries or conditions. You can also use a Target Heart Rate Calculator to monitor your exercise intensity. Ready, Set, Exercise!
• Warm up 5 Minutes: RPE 3-4: Warm Up at an easy pace
• Rest Set 3 Minutes: RPE 5: Increase speed from warm up and increase incline 1%. Keep a moderate pace
• Work Set 1 Minute: RPE 6 – Increase incline 1-3% to raise the intensity level. You should be working harder!
• Rest Set 3 Minutes: RPE 5 – Decrease speed and incline to lower your heart rate back to a comfortable level
• Work Set 1 Minute: RPE 6 – Increase speed 3-5 increments and increase incline 1-2% to raise intensity
• Rest Set 3 Minutes: RPE 5 – Decrease speed and incline to lower your heart rate back to a comfortable level
• Cool down 5 Minutes: RPE 3-5 – Decrease speed/incline to lower your heart rate back to a comfortable level and cool down

Please remember to always consult your doctor when making changes to your exercise program.
Article obtained from about.com