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

You might want to stand up while you read this, especially when you find out what some scientists have discovered about sitting. We all know that sitting can contribute to weight problems and common sense tells us that’s because sitting doesn’t burn as many calories as, say, standing or walking. But,
that isn’t the only issue with sitting. In a study published in Diabetes, scientists found that when we sit
for long periods of time, the enzymes responsible for burning fat actually shut down. Not only that, but sitting too much can also lower HDL (‘good’ cholesterol) and lead to a slower metabolism. Even if you exercise later in the day, that won’t necessarily undo the damage done by sitting.
The question these scientists are asking, and maybe the question some of us are wondering is: “Can the average adult who already does not follow the public health policy prescribing regular moderate-vigorous exercise become even more unhealthy in the coming years if they sit too much and do not maintain sufficient daily nonexercise physical activity?” The answer to that is probably a yes, unless we do something about it. The good news is that just standing up can kick your fat-burning enzymes into gear. With a little creativity, you may find there are simple ways to get your behind out of the chair:

• Try software that reminds you to move. There are a number of applications available (like StretchWare) that offer break reminders and stretching exercises you can do right in your office.
• Set an alarm to go off every 45-60 minutes and stand up, stretch or take a short walk
• Stand up for certain tasks like talking on the phone or opening the mail
• Take the stairs to another floor to use the restroom or visit a friend

(NaturalNews) With vegetarianism gaining increasing popularity from the 1970’s, reaching its peak in the 1990’s, soy has emerged as a ‘near perfect’ food, with supporters claiming it can provide an ideal source of protein, lower cholesterol, protect against cancer and heart disease, reduce menopausal symptoms, and prevent osteoporosis – among many other things. It seems like a good thing – or is it really? How did such a ‘healthy food’ emerge from a product that in 1913 was listed in the U.S. Department of Agriculture (USDA) handbook not as a food but as an industrial product?

According to lipid specialist and nutritionist Mary Enig, PhD, “The reason there’s so much soy in America is because the soy industry started to plant soy to extract the oil from it and soy oil became a very large industry.” There was a lot of soy oil and with it came a lot of soy protein residue as a left over by-product, and since they couldn’t feed it to the animals, except in small amounts, they had to find another big market which, of course, was human consumption.

This excess soy production and its protein residue was the motivation for the multi-million dollars spent on advertising and intense lobbying of the Food and Drug Administration (FDA), which resulted in about 74 percent of U.S. consumers believing that soy products are healthy. Australia has traditionally prided itself as being a dairy consuming nation, due to the fact that they have such an abundant supply of cattle. However, lactose intolerance is becoming a health concern recognized by the medical profession; accordingly, soy is becoming very popular as an alternative to dairy, following in the footsteps of US consumers in believing that all soybased products have health benefits. In reality, the research
that has concluded that all soy products are healthy is far from accurate, and very much skewed by economic motives.

So what is wrong with unfermented soy products? Soy belongs to the family of legumes. Other members of the legume family include beans – such as adzuki, red kidney, navy, barlotti, etc., as well as chickpeas. Peanuts are included as well, as they are technically not a nut but a legume. All legumes and whole- grains – such as rice, barley, oats, wheat and rye- contain amounts of phytic acid. Being a legume, soy contains a high amount of phytic acid. So, what’s wrong with phytic acid? A number of things – yet, in some cases, phytic acid can also be beneficial. Phytic acid’s structure gives it the ability to bind minerals, proteins and starch, and results in lower absorption of these substances. Hence, phytic acid, in large amounts, can block the uptake of essential minerals, like calcium, magnesium, copper, iron , and especially zinc in the intestinal tract. Soy also inhibits the uptake of one of the most important mineral needed for growth and metabolism, iodine, which is used by the thyroid gland in the production of thyroid hormones. However, for non-vegetarian men, phytic acid may prove to be quite helpful due to its binding/chelating ability with minerals. Since a large percentage of non- vegetarian adult males
have excess iron, phytic acid would be helpful to them by binding the excess iron. But we need to bear in mind phytic acid will simultaneously bind other minerals, such as calcium, magnesium and zinc. In the case of children and menstruating women, the phytic acid in soy can be a serious negative, as women and children need iron. In women, iron is needed to replace the loss during their menses and in children iron is required for growth and development.

Apart from the phytic acid-related phenomena, there are additional factors that make soy an unhealthy choice.

• Contributes to thyroid disorder, especially in women
• Promotes kidney stones
• Weakens the immune system
• Contributes to food allergies and digestive intolerance

Perhaps the most disturbing of soy’s ill effects on health has to do with its phytoestrogens, which can mimic the effects of the female hormone, estrogen. These
phytoestrogens have been found to have adverse effects on various human tissues, and drinking only two glasses of soy milk daily for one month has enough of the chemical to alter a
woman’s menstrual cycle.

Soy is particularly problematic for infants and it would be very wise to avoid giving them soy-derived products, since it has been estimated that infants who are exclusively fed soy formula receive the equivalent of five birth control pills worth of estrogen every day. Check out (www.westonaprice.org) to find some alarming research and statistics on what can go wrong when infants and children are regularly fed soy formula.

In order to derive some benefit from soy, consuming only fermented soy products – such as organic miso (mugi barley and genmai miso are the best), organic tempeh, soy sauce or tamari and natto – is the way to do it. This is because the phytic acid, which is inherent in soy beans, has been neutralized in the process of fermentation. Consuming fermented soy is very beneficial in recolonizing the friendly bacteria in the large intestines, which neutralizes the ‘unfriendly’ bacteria and allows for greater general assimilation of
foods and nutrients.

So, organic fermented soy is of benefit and unfermented soy is not. It is not only soy that needs to be fermented but whole-grains as well. In fact, grains (apart from millet, buckwheat and couscous) and legumes are best consumed after soaking them for 48-72 hours prior to cooking, which allows fermentation to take place. The soaking of grains and beans is also advocated in the principles of macrobiotics, which is very popular amongst vegetarians. Yet many vegetarian restaurants do not have time or forget to incorporate this very important process in their vegetarian cooking and thus people who regularly eat out at vegetarian restaurants might develop severe mineral deficiencies due to the large consumption of phytic acid in their diet.

Another common fallacy is that soy foods couldn’t possibly have a downside because Asian cultures eat large quantities of soy every day and consequently remain free of most western diseases. In reality, the people of China, Japan and other Asian countries eat very little soy. The soy industry’s own figures show that soy consumption in China, Indonesia, Korea, Japan and Taiwan ranges from 10-90 grams per day. That is grams of soy food, not grams of soy protein along. Compare this with a cup of tofu (250 grams) or
soy milk (240 grams). Many Americans and Australians today would be consuming a cup of tofu and a couple of glasses of soy milk every day. They might also add veggie burgers to this, thinking they are getting their much needed protein intake. Infants on soy formula are probably the most disadvantaged, as that is their main source of nutrition and they ingest large amounts of soy relative to their body weight. Often the side effects are not noticed but, as they are growing up, runny noses, frequent colds, irritability, severe sugar cravings and food intolerance develop.

The summary below outlines the adverse effects of unfermented soy products:

Do you know which dangerous food ingredients to watch out for in your groceries? These can directly promote heart disease, migraines, obesity, outrageous food cravings, osteoporosis, diabetes and even birth defects.
The top three most dangerous
ingredients:
• Sodium nitrite — causes cancer, found in processed meats like hot dogs, bacon, sausage. Used to make meats appear red (a color fixer chemical).
• Hydrogenated oils — cause heart disease, nutritional deficiencies, general deterioration of cellular health, and much more. Found in cookies, crackers, margarine and many “manufactured” foods. Used to make oils stay in thefood, extending shelf life. Sometimes also called “plastic fat.”
• Excitotoxins — aspartame, monosodium glutamate (MSG) and others. These neurotoxic chemical additives directly harm nerve cells, over-exciting them to the point of cell death, according to Dr. Russell Blaylock. They’re found in diet soda, canned soup, salad dressing, breakfast sausage and even many manufactured vegetarian foods. They’re used to add flavor to over-processed, boring foods that have
had the life cooked out of them.

Grocery Warning!
• Feeding children hot dogs increases their risk of brain cancer by 300%
• Strawberry yogurt, fruit punch and other red- looking grocery products are often colored with dead, ground-up cochineal beetles. The ingredient is called “carmine,” and it’s made from insects. It’s listed right on the label of many of your favorite foods.
• Food companies now “hide” MSG in safe- sounding ingredients like yeast extract or torula yeast.
• Many Florida oranges are actually dipped in an artificial orange dye in order to make them more visually appealing. It’s the same dye that’s been banned for use in foods because of cancer risk.
• Girl Scout cookies are still made with hydrogenated oils that contain trans fatty acids.
• Many so-called “healthy” or vegetarian foods also contain the very same offending ingredients as conventional groceries.
• Eating just one serving of processed meats each day increases your risk of pancreatic cancer by 67%.
• One artificial color additive causes behavioral disorders in children. And that 80% of children diagnosed with ADHD can be outright cured of the condition in two weeks by avoiding certain ingredients?
• The #1 ingredient in Slim Fast meal replacement shake (powder form) is sugar.
• Some guacamole dips don’t even contain avocado? Instead, they’re made with hydrogenated soybean oil and artificial colors.

The ingredients “stacking” trick. Food companies also use the ingredients stacking trick to intentionally leave you with the wrong impression about what’s really in their food products. For example, one company makes a nutrition bar that’s absolutely loaded with sugar, but they way they’ve arranged the ingredients prevents sugar from appearing as the #1 ingredient. Instead, the first ingredient is rice. But looking down the label, you’ll find all the following forms of sugar, all in the same nutrition bar:
• Sugar
• High-fructose corn syrup
• Corn syrup solids
• Dextrose
Add all these up, and the #1 component in the bar is, indeed, sugar (or sugary substances). But the manufacturer has used ingredients stacking to make you think the top ingredient is actually rice.
It’s a clever, dishonest technique used by food companies to lie with food labels. Remember, the longer the ingredients label, the less healthy the food. Read those ingredients lists before buying foods, and if you discover chemical names that you can’t pronounce, don’t buy the food!
Article obtained from Natural News

You are probably thinking this is a nobrainer. But we are not talking about the yeast used to make bread and other baked goods. We are talking about yeast in your body that can cause a host of problems starting with a yeast infection.

Yeast is a single-celled living organism capable of causing infection or disease. Yeast is a fungus and requires a specific environment in which to grow. A moist, dark place, with a constant food supply allows yeast cells to thrive and flourish. Yeast cells feed on any form of sugar and multiply in the presence of vinegar or other fermented products such as alcohol, soy sauce, store-bought salad dressings, etc. The only way to rid the body of yeast is to remove its food source and actively destroy it. One treatment without the other will not be effective. Diet alone may help to prevent proliferation of yeast, but will not destroy what’s already present. Certain prescription medications, as well as some over-the-counter supplements are fungicidal, and are used in conjunction with a yeast-free eating regimen to rid the body of disease-causing yeast.

Yeast is normally controlled by the immune system and by beneficial bacteria in the GI tract. However, if the normal flora in the colon is altered, yeast can overgrow. When antibiotics are taken to kill harmful bacteria, they also kill beneficial bacteria in the GI tract, as antibiotics do not discriminate. Therefore, use of antibiotics is enough to disrupt the delicate balance of the body’s normal flora. This balance can also be disrupted by the use of birth control pills, steroids, alcohol, environmental factors, and
high carbohydrate diets that include simple sugars such as breads, pasta, cereal, and candy.

Yeast is harmful to the body in the following ways:
• Taxes the adrenal glands and immune system, leading to adrenal fatigue and immune dysfunction
• Often results in the body developing an allergy to yeast, thereby causing the person to be allergic to foods containing yeast, such as beer, wine, and bread.
• Yeast produces a toxin that absorbs into the body from the gut and may cause a host of symptoms, including fatigue, joint pains, behavior changes, rashes, allergy symptoms, and decreased mental sharpness.
• Coats the lining of the gut, leading to malabsorption of important nutrients, and leading to irritable bowel symptoms such as heartburn, gas, bloating, stomach cramps, and diarrhea. The presence of yeast is best determined by symptoms, the patient’s history of antibiotic use and other factors, as well as by testing for blood levels of yeast (candida) antibodies.

The presence of yeast antibodies is helpful, but absence of them does NOT rule out a yeast problem.

To remain free of yeast, it’s important to continue with healthy eating habits. In addition, we recommend taking Nystatin and a probiotic while taking any antibiotics, and for a week thereafter.

Once you have successfully eliminated yeast, you can safely add certain foods back into the diet (milk products, salad dressing etc.) Overall, resolution of symptoms is the best indicator that yeast has been successfully eradicated.

Even a drink or two a day of alcohol may raise the risk of the most common type of breast tumors-those fueled by the hormones estrogen and progesterone, according to one of the largest studies if its kind.
A second study shows that specific variations within two genes involved in metabolizing alcohol are associated with an increased risk for breast cancer in postmenopausal women. While the studies do not prove cause and effect, they lend plausibility to growing evidence implicating drinking as a risk factor
for breast cancer, says Elizabeth Platz, ScD, a specialist in cancer prevention at the Johns Hopkins Bloomberg School of Public Health. “The beauty of the research is that it tells us something about the
mechanisms” by which alcohol may raise breast cancer risks, she tells WebMD.

Alcohol and Breast Cancer Risk
Some breast tumors are fueled by hormones, while others are not. In the first study, National Cancer Institute (NCI) researchers wanted to determine if the hormone status of a tumor influences the relationship between alcohol use and breast cancer risk. The researchers reviewed data on 184,418 postmenopausal women, who answered questions about how much alcohol and what type of alcohol they drank each day. They were followed for an average of seven years. Overall, moderate drinking raised the risk of developing breast cancer, regardless of whether a woman’s preference was for beer, wine, or hard liquor. And the more she drank, the greater the risk. But most of the increased risk was seen in women whose tumors were fueled by both estrogen and progesterone, says Jasmine Q. Lew, a fourth-year medical student at the University of Chicago who led the research. These tumors, referred to by doctors as being estrogen-receptor and progesteronereceptor positive, or ER+/PR+, account for many breast cancers.

Compared with teetotalers, women who drank one to two drinks a day were 32 percent more likely to develop ER+/PR+ breast cancer. Having three or more drinks daily raised the risk of ER+/PR+ tumors by 51 percent. Lew says that drinking alcohol also appeared to raise the risk of a more aggressive type of tumor known as estrogen-receptor positive, progesterone receptor negative, or ER+/PR-. But so few women fell into this category that the finding could have been due to chance. In women with estrogen- receptor negative, progesterone-receptor negative (ER/PR-) tumors, there did not appear to be a link between drinking and breast cancer. Why would drinking raise the risk of hormone-fueled tumors? “Our
hypothesis is that alcohol interferes with estrogen metabolism, which in turn increases the risk of hormone-sensitive breast cancer,” Lew tells WebMD.

Genes and the Breast Cancer-Alcohol Link
The second study looked at whether our genes may help explain the apparent link between alcohol and breast cancer. The researchers studied DNA samples from 991 women with breast cancer and 1,698 women without cancer. They found that variants in two genes involved in metabolizing alcohol- ADH1B and ADH1C-raised a postmenopausal woman drinker’s risk for breast cancer by up to twofold. “The higher their alcohol consumption, the higher their risk,” says Catalin Marian, MD, PhD, a research instructor of cancer genetics and epidemiology at Georgetown University. Marian cautions that the work is preliminary and further study is needed.

Alcohol: Good for the Heart, Bad for the Breast?
In the meantime, how should a woman weigh the new findings against reports that a few glasses of wine may be good for the heart? Platz says that’s where individual risk factors come in. If breast cancer runs in your family, you may want to think twice about drinking regardless of heart risks, she says. That’s because many risk factors for breast cancer, such as genetics or family history, cannot be modified, Platz explains. With heart disease, on the other hand, there are lifestyle changes such as losing weight and exercise
that can lower risk-without adding drinking to your routine, she says. The bottom line: “Step back and look at all the different risk factors and talk to your doctor about lifestyle changes,” Lew says.
Article published on WebMD

Arthritis is a disease that causes pain and loss of movement of the joints. The word arthritis literally means joint inflammation (arth=joint, ritis=inflammation), and refers to more than 100 different diseases. Since arthritis comes in so many different forms and no two people are alike, what works for one person or one kind of arthritis may not work for another. Following are alternative remedies reported to have been effective with at least some people and some forms of arthritis.
Folk Remedies A New England remedy for arthritis is a hot bath of Epsom salts.The magnesium in Epsom Salts has both anti-inflammatory and antiarthritic properties and it can be absorbed through the skin. The heat of the bath can also increase circulation and reduce the swelling of arthritis. Add 2 cups of Epsom salts to a tubful of hot water. Bathe for thirty minutes, adding hot water as necessary to keep the temperature warm.

A Chinese folk medicine remedy for arthritis is to eat sesame seeds. One-half ounce of the seeds contains about 4 grams of essential fatty acides, 175 milligrams of calcium, 64 milligrams of
magnesium, and 0.73 milligrams of copper. Increased copper intake may be important during arthritis attacks because the body’s requirements go up during inflammation. Grind up 1/2 ounce of sesame seeds in a coffee grinder and sprinkle on your food at meal-time.

Gin and raisins: Put three shot glasses or small containers on your counter. In each shot glass, put 9 (not 8 or 10) golden raisins, not regular raisins. Pour just enough gin over them to just barely cover them
(any kind of gin should do). By the 3rd day, the gin should be absorbed by the raisins. Eat the raisins from one shot glass, and set the glass up again with 9 more golden raisins, just barely covered with any kind of
gin, and put the fresh glass at the end of the line. Each day, eat the 9 oldest raisins, then set it up again. Repeat until pain-free, usually 72 hours. It is truly amazing. And cheap!

Drink your tea! Various parts of the celery plant contain more than 25 different antiinflammatory
compounds. Place 1 teaspoon of celery seeds in a cup. Fill the cup with boiling water. Cover and let stand for fifteen minutes. Strain and drink. The leaves of the rosemary plant contain four anti-inflammatory
substances: earnosol, oleanolic acid, rosmarinic acid, and ursolic acid. Put 1/2 ounce of rosemary leaves in a 1-quart canning jar and fill the jar with boiling water. Cover tightly and let stand for thirty minutes. Drink a cup of the hot tea before going to bed and have another cupful in the morning before breakfast.

Willow bark tea has pain-relieving and anti-inflammatory effects similar to those of aspirin. But because the irritationcausing ingredient in aspirin tablets is diluted in tea, you’ll have less risk of stomach upset, ulcer and overdose if you drink the tea instead of the pills.

Spice up your life Many people drink ginger tea for osteoarthritis; a ginger compress is also beneficial.
Oregano is a powerful antioxidant, due in large part to rosmarinic acid, a compound with antibacterial, antiinflammatory, antioxidant and antiviral properties. The antioxidants in oregano may help prevent the cell damage caused by free radicals, blamed for inflammation, degenerative arthritis and the aging process in general. The capsaicin in red pepper can help relieve arthritis when you apply the herb to the skin, using an over-the-counter cream that contains capsaicin like Zostrix or Capzasin-P.
Curcumin, the yellow pigment of turmeric, has significant anti-inflammatory properties and has been shown to be as effective as cortisone or phenylbutazone in certain models of inflammation. Curcumin is sometimes given in combination with an equal dose of an extract of the pineapple plant called bromelain, which appears to possess anti-inflammatory properties of its own.

Helpful Supplements Fatty acids such as those found in black currant seed oil, borage oil, evening primrose oil, fish oil, and flaxseed oil increase the production of anti- inflammatory prostaglandins. S-adenosylmethionine (SAM or SAM-e) plays a role in the formation of cartilage and exerts a mild analgesic effect, comparable in effect to the combination of glucosamine and chondroitin.

Take your vitamins!
• Vitamin E, like the nonsteroidal anti-inflammatory drugs used for arthritis, inhibits the prostaglandins that play a role in pain.
• Vitamin C is important for the synthesis of collagen and the repair of connective tissue.
• Pantothenic acid, part of the vitamin B complex, has been shown to help prevent and alleviate arthritis.
• Arthritis patients are recommended to take a supplement of B6 in addition to the recommended daily antioxidant vitamin/mineral supplement.
• One study found when administered to persons with arthritis, vitamins B1 and B12 enhanced the effectiveness of NSAIDs, allowing for a lower dosage of the pain relieving drugs.
• Vitamin A and the minerals zinc and copper are crucial to the formation of collagen and connective tissues.
Excerpted from article written by Tony Isaacs and published in Natural News

Please consult your health care provider before trying these or any other alternative forms of treatment.

The National Academy of Sciences proposed in 1941 that a guideline of minimum recommended daily dietary allowances be established for the express purpose of reducing the occurrence of diseases of malnutrition. These diseases of malnutrition include scurvy (caused by deficient levels of vitamin C), pellagra (caused by deficient levels of niacin), and beri- beri (caused by deficient levels of vitamin B-1). The RDA guidelines fell under sharp criticism within ten years of their publication because they were based on brief studies of approximately nine months and established only nutrient level minimums.

Maintaining one’s health over the course of a lifetime likely requires the intake of daily nutrients at varying levels relating to conditions such as illness, habit, and stage of life. It is estimated that at least
one chronic disease such as cancer, heart disease, diabetes or a degenerative disease of the bone or eye, will afflict 80% of the American population over the age of sixty. This wide-spread
suffering of chronic disease in the aging may be evidence that the RDAs do not provide the levels of nutrients needed to maintain high quality health over a lifetime. In fact, the RDA guidelines are likened by the researchers to minimum wage rates since they barely sustain life let alone contribute in any meaningful way to improving life quality.

In addition to being established only as nutrient minimums, the RDAs fail to take into consideration the impact of lifestyle. Several studies have shown that behaviors such as regular consumption of alcohol, following special diets, and habitual smoking will lower blood levels of various nutrients. The National Academy of Sciences (NAS) stated in their own findings that the RDAs “vary greatly in disease” implying that there are circumstances of living that can and do influence and change RDA requirements.

To gain a better perspective of the inadequacy of the standards, consider the work of two doctors at the University of Alabama School of Medicine cited in the Nutrient Digest; Emanuel Cheraskin and W.M. Ringsdorf, Jr. Given the narrow scope of the RDA guidelines, they attempted to ascertain the actual ideal daily consumption levels for nutrients, carbohydrates, protein and fat that healthy people consume daily and thereby thrive. Cheraskin and Ringsdorf, Jr. hypothesized that people who are more”symptom and sign-free of suffering” are healthier than people who present clinical symptoms and show signs of disease.

The Cheraskin and Ringsdorf, Jr. study consistently indicated that the healthiest people were those who had taken supplements and who had eaten a nutrient- rich diet in relation to the number of calories they ate. By comparing the daily intake levels of vitamins in the healthiest subjects, researchers calculated the mean or average amount of each vitamin consumed. Using these calculations, Alex Schauss, Ph.D. developed the Suggested Optimal Nutrient Allowances (SONA).

The SONA guidelines do not offer specific claims about nutrient abilities. They simply reflect what nutrient levels were consumed daily by healthy participants in the study and thus suggest that a diet including these nutrient levels each day is part of a healthy lifestyle. For example, the healthiest people in the study consumed approximately 410 mg of vitamin C each day. Analyzing the study data by age and gender determined SONA recommendations of 400mg of vitamin C for men and women aged 25-50, and 800- 1000mg of vitamin C for men and women aged 51 and older. By contrasting these amounts to the RDA’s recommendation of 60mg of vitamin C daily, it becomes clear that the RDA guidelines could only have been interpreted as the bare minimums.

The chart below shows a dramatic contrast between RDA and SONA measurements for daily nutrient intake. The USDA National Nutrient Database for Standard Reference was used to create the
final column.
It specifies how much of a particular food a person would have to eat each day to obtain the RDA versus the SONA measurements for those nutrients. You will see that in fact, it is much more difficult to achieve optimal nutrition without supplementation.

• Vitamin A: RDA 700-900mcg, SONA 2000mcg (1 medium carrot vs. 4 carrots)
• Beta Carotene: RDA None Established, SONA 80- 100mg (8 cups cooked spinach)
• Vitamin C: RDA 75-90mg Smokers Add 35mg, SONA 800-1000mg (1-8oz cup OJ vs. 11 cups)
• Vitamin E : RDA 15mg, SONA 800mg (1oz. roasted almonds vs. 7 lbs. of almonds)
• Selenium: RDA 55mcg, SONA 200-250mcg (3 oz. canned tuna vs. 1 lb of canned tuna)
• Folic Acid: RDA 400mcg, SONA 2000mcg (“eat green vegs.” vs. 12 cups of broccoli)
• Niacin: RDA 14mg-16mg, SONA 25-30mg (6 med. baked potatoes vs. 12 baked potatoes)
• Lycopene: RDA None Established, SONA Not Found (10 cherry tomatoes = 4mg)
• Iron: RDA 8-18mg, SONA 20mg (“eat red meat” vs. 2 lbs. cooked burger)
• Zinc: RDA 8-11mg, SONA 17-20mg (“eat poultry” vs. 11 chicken breasts)

Excerpted from article published in Natural News, written by Carol L. Ohnesorge, who holds a Masters Degree in Counseling and Psychology with an emphasis in Holism.

by Mila McManus MD
How’s your cholesterol level? Do you obsess about it? Do you keep a spreadsheet? You know who you are.

Did you know:
• 50% of people who have a heart attack have normal cholesterol
• Merck and Schering-Plough, makers of Zocor, Zetia, and Vytroin, recently revealed their ENHANCE study showed NO benefit in terms of artery-plaque progression. And that they sat on this data for 2 yrs, meanwhile raking in $10 billion in sales for Vytorin.
• A common, yet not-well-known side effect of statin drugs is JOINT PAIN
• Studies have shown that LOW cholesterol levels are associated with depression, anger, and mental slowing.
• Study from Finland found that low cholesterol levels were significantly associated with Alzheimer’s disease.
• Post-mortem studies revealed NO correlation of cholesterol levels with amount of plaque build-up found at autopsy.
Statin drugs (e.g., Lipitor, Zocor, Crestor) can be very dangerous and harmful, yet they are the top selling drugs in America. (visit www.epocrates.com to look up side effects of medications) Big Pharma advertising campaigns have done a fabulous job of making patients and doctors obsess about cholesterol. I encourage all of you out there to do the research. Question your health care providers. Cholesterol is a very small piece to a very large puzzle when it comes to heart disease, or any other disease for that matter. Many people in their 40s with normal cholesterol levels die of heart attacks, and many people live into their 90s with cholesterol levels over 300. Why is that? I don’t have all the answers, but I do recommend that you read a book titled “The Great Cholesterol Con” by Anthony Colpo.
Look at the big picture. I don’t consider high cholesterol to be a disease, but rather a symptom of something more profound going awry in the body. Stop trying to band-aid your symptoms. You CAN improve your health without prescription drugs. You CAN reduce the risk of heart disease, cancer, high blood pressure, arthritis, etc, without prescription drugs. Let us help you be all that you can be! Don’t let life pass you by while you’re stuck on the sidelines. We care.
Disclaimer: Do not start or stop any medications or vitamin supplements without first consulting with your physician. (side note: Unfortunately, the same physician who prescribed you your medications is not likely to want to change anything. Conventional doctors are trained to prescribe drugs. That’s what they do. It’s what I used to do when I was a ‘traditional’ doctor. I hope some day I will be proven wrong.)

Step 1: Precontemplation You’re here if: You have the nagging feeling that you really do need to, say, start exercising and eating better. But delay rules. Where should you start?

How to Move to Step 2: • Tune in to your excuses. When a friend invites you to a yoga class, how do you respond? Do you decline the invite, blaming a busy schedule? Your bad back? Facing your excuses is the first step toward overcoming them.

Tally the benefits of change. If you lost weight you’d lower your risk of heart disease, diabetes, and hypertension. You’d also boost your energy, feel more attractive, and fit easily into your clothes. The upside of the status quo…? Case closed.

• Ask for help. Let your friends know you’re struggling with your decision and that pushing you is exactly what you don’t need. What is helpful: gently pointing out your delaying tactics.

Step 2: Contemplation You’re here if: You know you have to modify your behavior but don’t know how–and you’re still afraid of failing.

How to Move to Step 3:
• Educate yourself. Read articles and books about the new habit you want to cultivate. For instance, doing cardio not only burns calories but helps stave off memory loss. Also, get a reality check from your doctor: Unlike your husband, who may not mind the 30 pounds you’ve gained, your doc should tell you bluntly about how excess weight may be harming your health.

• Work through ambivalence. When you fall back on a familiar excuse, ask yourself, Is this true? Do you really have no time to work out when in fact you watch reruns of Law and Order twice a week? Connect your interest in changing with something you value- -for example, if dropping 20 pounds means you have more energy to join your husband and kids on their yearly ski trips.

• Dip your toe in the water. Want to start a walking program some day? Do a test run now by going for a short brisk walk to see how it feels. “It’s like warming up your engine,” Prochaska says. “By taking those small steps, you’ll be motivated to launch your plan.”

Step 3: Preparation
You’re here if: You’re ready to undertake the hard work required to, for example, lose weight, shape up, or manage stress better—and you’re taking small steps to commit to the effort for at least 6 months.

Move to the starting line:
• Make room for your goal. You may need to reorganize your kids’ schedules or delegate certain household responsibilities. Then pencil in cooking, exercise, or meditating on your daily calendar just as you would for a meeting, says Maryann Troiani, PsyD, a psychologist in Barrington, IL, and coauthor of Spontaneous Optimism.

• Map out a plan. If you’re going to upgrade your diet, should you see a nutritionist? Stock up on certain foods? “If you can’t write down your plan or explain it to a 10-year-old, you’re not ready,” says John C. Norcross, PhD, a professor of psychology at the University of Scranton and coauthor of Changing for Good . Anticipate potential obstacles: If a work deadline will interfere with your exercise schedule, map out a short lunchtime walk.

• Take your plan public. Set a start date and clue in family and close friends. “Once you say it out loud, it becomes a commitment that other people know about, which creates pressure on you to follow through,” Norcross says.

Now that you’ve laid the necessary groundwork, you surely will. So, are you ready? Get set… Now go! By Stacey Colino, who lives in Maryland, where she writes about health and psychology issues Posted on: http://www.prevention.com/