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Fortunately, lemons are easy to get hold of all year round, even if you do not have your own lemon tree. Lemons have so many health and other benefits that they should always be part of your diet and especially in the winter months. And don’t forget that it is not just the flesh and juice of the lemon – try to use the pith and the zest too.

1. Always start your day with a lemon as a glass of water with a slice of lemon will rehydrate your body after a long night’s sleep while supporting the kidneys and the digestive system. If you can drink more of the same during the day or add fresh lemon to your cup of black tea, even better. Then end your day with a glass of warm water with lemon before bed to help the body cleanse whilst you sleep.

 2. Use lemon to detox and cleanse that very hard working organ, the liver. Alcohol and sugar can really exact a heavy toll on the liver so give it a break by kicking the sugar habit, taking a rest from alcohol and including plenty of lemons (or grapefruit) in your diet to help to cleanse the liver while preventing toxins from spreading to other parts of the body.

3. The bitter taste of lemon helps the pumping motion in the bowels to spring into action for improved and regular bowel movements. So that lemon juice in warm water first thing has another benefit.

4. Of course everyone knows about lemon and vitamin C which together with flavonoids work to prevent infection. In addition, lemons contain citric acid, B-complex vitamins, calcium, copper, iron, magnesium, phosphorus, potassium and fiber.

5. The vitamin C found in lemons helps to neutralize those free radicals that have been linked to aging and most types of disease. In addition, Vitamin C helps to boost the immune system while also assisting in the production of collagen which fights wrinkles by keeping the skin firm. This incredible vitamin helps the body absorb calcium and iron and has also been shown to reduce acne flare-ups.

6. Not only anti-infection, lemons have anti-viral properties too and can be very effective against all types of viruses including viral colds and flu.

7. Although lemons are acidic, strangely enough they interact with our body’s metabolism to have an alkalizing effect on the body’s fluids. This helps to restore the body’s PH.

8. A very important benefit is the presence of 22 anti-cancer compounds (including limonene which studies have shown slows or halts the growth of cancer tumors in animals while flavonol glycosides prevents cell division in cancer cells.

9. Rutin is found in lemons and its presence has been shown to improve the symptoms of eye disorders, including retinopathy in those who have diabetes. Another plus for diabetics is that lemons contain hesperetin which lowers blood sugar levels.

10. That citric acid found in lemon juice helps with kidney health by dissolving gallstones, calcium deposits and painful kidney stones.

So stock up a supply of lemons when you do your grocery shop every week and ensure a continuous supply of health benefits from this powerhouse of goodness.

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Popular opinion has always carried a lot of weight and when combined with the fact that money talks, it should not be impossible for consumers to convince both themselves and their main food suppliers that a healthier diet is needed by everyone. A growing rate of a 70% overweight and obese population in the US just cannot continue – it is unsustainable. To become a healthier person while putting less strain on the environment can and should be the goal of us all.

Here are 6 ways in which you can help

1. By cutting your meat consumption. At present, US meat eaters swallow 4 times as much meat as the rest of the world does. If you can cut your consumption in half, you can then easily afford to buy healthy grass fed organic beef or free range chicken and you will be cutting any damage to the environment by at least 50%. Factory farmed meat is very damaging both to the environment and to our health with 90% of meat currently coming from CAFOS and factory farms. Move away from all factory farmed meat, eggs and dairy and create a new demand for grass fed beef and free range chicken and eggs along with raw or at the very least organic milk, butter and other dairy products and farmers will change from dangerous, unhealthy industrial agriculture practices to sustainable organic techniques with more local production.

2. By avoiding so much waste in our food supply from start to finish in the food chain. More than a third of all food in the US gets thrown away. This is a terrible indictment on us all when others in the word are starving.

3. By ditching all the processed and refined foodstuffs too. That means white bread, white flour pastas, corn, processed salts instead of healthy natural salt, sugar, sodas and artificial sweeteners. With the US diet comprising more than than 80% processed, junk and fake foods, a natural, wholefood diet would vastly improve both our heath and our negative impact on the environment.

4. By supporting and buying local and seasonal produce wherever and whenever we can. Food supply transport equals 20% of food-based greenhouse gas emissions so consumers can greatly reduce the CO2 emissions they are responsible for by purchasing their food from local organic growers. Local food from a farmers’ market or a veggie box scheme travels a much shorter distance than supermarket food from all over the world. Remember that even when supermarkets display “local” food, it has often travelled further than you might think because it still gets packaged centrally. Genuine local food often has a lot less packaging and if it’s from a market, it can often go straight into your bag.

5. By showing concern about the number of bees that have been dying off around the world for a decade now from a phenomenon called Colony Collapse Disorder or CCD. A third of the US food supply depends on the honeybee. The collapse of bee colonies is probably multifactorial rather than a response to one type of toxic assault but one major factor is the toxicity of systemic pesticides such as Clothianidin (made by Bayer). Do your bit to raise awareness of this worrying trend.

6. By learning to cook from scratch instead of relying on convenience ready-to-eat meals or take outs. Remember that the more ingredients in a meal, the higher the emissions from processing the food. This means it is better to cook your meals from scratch – something everyone would have done automatically in the past. This is where eating local food really wins out as most processed and ready-to-eat meals have ingredients that come from all over the world. If we want to be sure of eating local food, we need to cook more from scratch. We should also consider including more raw food in our diet – I try to have at east one raw meal per day.

Support the organic food and farming movement and at the same time drastically reduce your carbon foot print by changing the way you shop and eat with these 6 tips. Become part of a mass consumer demand for farm products that are organic, locally or regionally-produced and of course also climate friendly.

The expert in the case of canned tomatoes is Fredrick vom Saal, PhD, an endocrinologist at the University of Missouri, who studies bisphenol-A.  He quotes the problem as being that the resin linings of tin cans contain Bisphenol-A, a synthetic estrogen that has been linked to ailments ranging from reproductive problems to heart disease, diabetes and obesity.

Most of us have heard of BPA in plastics.

Unfortunately, and because tomatoes are high in acidity, this causes BPA to leach from the resin lining of the tin can into your food. Studies show that the BPA in most people’s bodies now exceeds the amount that can suppress sperm production or cause chromosomal damage to the eggs of animals.

Fredrick vom Saal says: “You can get 50 mcg of BPA per liter out of a tomato can, and that’s a level that is going to impact people, particularly the young,” says vom Saal. “I won’t go near canned tomatoes.”

http://www.ecokaren.com/2010/02/7-foods-even-food-safety-experts-won-t-eat/

So what is the solution?

Change from canned tomatoes to buying those in glass bottles or jars (or if you get a large crop of tomatoes in your own garden, how about preserving your own?). Brands such as Bionaturae and Coluccio supply jars of tomatoes while Trader Joe’s and Pomi provide tomotoes in Tretra Pak boxes as an alternative.

For the cream of the crop, both in product and packaging, you can go to Eden Foods. They have recently announced the launch of their protective amber glass 14 and 25 ounce jars of organic crushed tomatoes and sauces in their line of shelf stable organic tomatoes. Apparently, they are the only tomatoes in the USA packed in amber glass to protect both the flavor and nutrients from light damage.

These products include:

- Organic Spaghetti Sauce
- No Salt Spaghetti Sauce
- Pizza Pasta Sauce
- Crushed Tomatoes
- Crushed Tomatoes with Sweet Basil and
- Crushed Tomatoes with Roasted Onion & Garlic

They are all now available in these new, protective amber glass containers.

Eden Foods decided to change to amber glass jars in order to avoid the presence of bisphenol-A (BPA) in high acid food cans because of the failure of the can manufacturers to make BPA-free cans specially for tomatoes.

Evidently, light can cause discoloration and affect the flavor of the tomatoes through chemical changes in food when they are in plain glass. Photo-oxidation (light damage) is systemic in food stores. This is because fluorescent lighting, in particular, reduces food quality. Amber glass is difficult to get and more costly, but offers the best protection for food. Of course, amber glass is also free of the endocrine disrupter chemical bisphenol-A (BPA).

And to add to your enjoyment, Eden Foods tell us that their organic crushed tomatoes and sauces are made exclusively from fresh, red, ripe, unpeeled Midwestern organic Roma tomatoes (also known as Italian plum) along with 100% organic herbs and spices – some with no salt added. While most sauces are made from tomato concentrates, Eden tomatoes only have to travel 45 miles before they are washed, hand sorted, cooked and jarred (all within hours of harvest) ensuring maximum flavor, aroma and nutrients. And of course it goes without saying that no processing aids or additives are used. All ingredients are listed on the label.

Roma tomatoes are ideal for canning and using in delicious sauces because they have few seeds. Worldwide, Romas are prized for their deep color, rich mild sweet flavor and low acidity while their dense, meaty flesh and low moisture content make them feel heavy for their size.  Added health benefits to enjoy are that they are the highest in the antioxidant lycopene. Organic versions are higher still in lycopene, giving the customer up to 14.4 milligrams of this highly acclaimed and protective antioxidant per serving.

Don’t forget to look out for fresh organic Roma tomatoes too as they are usually available in the USA from early November to the end of May from your local Farmers Market or the fresh produce department of your local store. The sweeter varieties are perfect for eating fresh or adding to salads or recipes.

These toxins include medications such as NSAIDS and statins, aspirin and Tylenol.

In addition, here are some other ways in which you can harm your kidneys:

-  Being obese

-  Through fluoride in your water supply

-  Using non stick cookware (Teflon)

-  Undergoing root canal treatment along with dental mercury amalgams

-  Exposure to toxic mold in the home and elsewhere

-  The use of pesticides and laundry detergents and other toxic cleaning matrials

-  Artificial sweeteners of all types

-  Consuming fructose, sodas and candies

Emotions can play a part with the health of our organs too, and the emotion often associated with problems with the kidney is fear so be mindful that if you are frequently fearful, you may well be affecting your kidneys and their function.

Kidney disease risk factors include diabetes, high blood pressure, obesity, smoking and age. Early detection and treatment can increase the life of the kidneys.  Remember too that high blood pressure can lead to or be a sign of kidney disease.

Kidney disease is called a ‘silent disease’ as there are often few symptoms but here some of the signs and symptoms:

-  Change in frequency and quantity of urine passed, especially at night (usually increase at first)
-  Blood in the urine (haematuria)
-  Foaming urine
-  Puffiness around the eyes and ankles (oedema)
-  Pain in the back (under the lower ribs, where the kidneys are located)
-  Pain or burning when passing urine

Later on, when the kidneys begin to fail, there is a build-up of waste products and extra fluid in the blood as well as other problems, gradually leading to:

-  Tiredness, inability to concentrate
-  Generally feeling unwell
-  Loss of appetite
-  Nausea and vomiting
-  Shortness of breath

Reduction in kidney function cannot usually be reversed.  However, if detected early enough, the progress of kidney disease can be slowed and sometimes even prevented but if kidney function is reduced to less than 10 per cent of normal then renal dialysis or a kidney transplant becomes necessary.

Dialysis is a treatment for kidney failure that removes waste products and extra water from the blood by filtering it through a special membrane (fine filter).

But please do not let your kidneys deteriorate in the first place. Early detection of kidney disease can be life saving. Very importantly, lifestyle changes can keep your kidneys healthy.  Here are those 12 tips:

1.  Avoid contact with all the toxic and harmful items listed at the beginning of this article.

2.  Eat lots of  fresh fruit and vegetables (particularly the latter) together with grass fed beef and free range chicken and eggs.

3.  Stay away from sugars, sodas and artificial sweeteners, processed salty foods and the bad trans fats and change to natural salt and good fats such as butter from raw cream, olive oil and organic cocnut oil.  Stevia is a safe replacement for sugar.

4.  Try to drink only water instead of other drinks. This should be pure filtered water – at least 8 glasses per day.

5.  Maintain a healthy weight and of course this will be achieved through the other lifestyle changes that you make.

6.  Stay fit by at least 30 minutes of physical activity that increases your heart rate on five or more days of the week including walking, lawn mowing, bike riding, swimming or gentle aerobics.

7.  Don’t smoke and limit your alcohol to two small drinks per day if you are male or one small drink per day if you are female.

8.  Have your blood pressure checked regularly.  If you blood pressure levels are higher than they should be, lower them with natural remedies rather than statins which can actually lead to kidney damage.

9.  Do things that help you relax and reduce your stress levels.

10.  Spirulina (from a safe source) helps to protect your kidneys. As kidneys are one of the first organs to suffer damage after significant radiation exposure, Spirulina is used but research also suggests that spirulina helps protect from the nephrotoxicity of cancer treatments, antibiotics and analgesics.

11.  Please be aware that many people today are gluten intollerant and as such can suffer from gluten induced kidney damage. If you are not sure or are suspicious that you might be gluten intolerant, get genetically tested for gluten sensitivity.  If you have actually have kidney disease, make sure your doctor checks your 25 OH D levels (vitamin D).  Additionally, make sure that he measures for other nutritional deficiencies as well.   Malabsorption is a common cause of secondary diseases for those with intolerance or sensitivity to gluten.

12.  It cannot be overemphasized how important vitamin D is to your general health including the kidneys.  Vitamin D is not a vitamin at all but a steroid hormone that is probably the single most important factor in human health.  The optimum level for good health is to be between 40 ng/ml and 100 ng/ml and if you are not receiving sufficient sunlight exposure, the average adult needs to take a daily dose of 8000 IUs daily to elevate their levels above 40 ng/ml.

Remember that avoiding all toxins, taking regular exercise, along with a balanced diet and drinking plenty of water will help to keep your kidneys working well and in peak condition. 

You can do this test by going to www.realage.com and logging in. It will probably take you about 15 minutes to complete especially if you have some general background information ready before you start – such as your weight, height, waist measurements, blood pressure and cholesterol levels. The rest of the survey you should be able to do from memory. There are little tips all through the questionnaire to help you out if you are not quite sure about the various questions.

I found the test to be very extensive, working through different aspects of your health and well being. The initial general back ground questions are followed by your medical history including dental and eye health. If you give a positive response to any medical conditions in this part of the questioning, the survey will come back to follow up with more questions on such conditions as to treatment, medications and more.

The next page goes into your emotional background and you need to think carefully and be very honest here. Following on are questions about your education and work background along with the family income. Queries on your diet, vitamins and supplements are quite extensive as is the final set of questions on what form of exercise you do.

Once you start the questionnaire, please do not give up but keep on right to the end when you will be given your Real Age.

And it does not end there. There is a detailed plan for you – congratulating you on what you are doing correctly and steering you in the right direction for improving any aspects of your lifestyle. You can print out this plan (which runs into several pages) to keep and to follow. But read it on your screen as well because all through the plan are links to interesting pieces of information such as a special tracker to start a walking workout and to log your miles or the chance to take the RealAge Sleep Health Assessment to see how you rate in the sleeping department.

The plan is also peppered with healthy hints such as checking your skin regularly so that you can perform skin self-exams and learn how to spot potential problems like changes in moles or other skin marks. If you have any moles that concern you, these can be easily and safely removed with H-Moles from Healing Natural Oils.

Many of the suggestions are good and sensible. There are a few that I had issues with though and these I listed them here with my suggested alternative:

-  They recommend chewing gum (for lowering stress) as long as it is sugarless gum. Unfortunately, sugarless gum will usually have aspartame as an ingredient which is a particularly harmful and toxic artificial sweetener. In fact all artificial sweeteners should be avoided. Instead, find a gum that uses xylitol which is an alcohol sugar that is very good for oral hygiene.

-  Shake the salt habit. This should read “shake the processed salt habit” because we do need salt in our lives but it must be natural salt.

-  Stressing the importance of sun screen when it has now been found that sun screens can contain many harmful and toxic chemicals to such an extent that they can actually cause cancer. If you must use a sunscreen, find a natural one with safe ingredients. Sunscreens also block out the massive Vitamin D benefits of sunlight.

Recommending soy foods such as tofu, soymilk and anything made from whole soy beans.  However, soy can be incredibly healthful, but only if it is organic and properly fermented. The risks of consuming unfermented soy products far outweigh any possible benefits. In fact the vast majority of soy at your local market is not a health food. Unlike the Asian culture, where people eat small amounts of whole non-GMO soybean products, western food processors separate the soybean into two golden commodities—protein and oil. And there is nothing natural or safe about these products.  In fact 91% of soy grown in the US is genetically modified (GM) to impart resistance to the toxic herbicide Roundup. While this is meant to increase farming efficiency and provide you with less expensive soy, the downside is that your soy is loaded with this toxic pesticide. And this is just the tip of the iceberg as far as the worrying health side effects of soy.

In spite of these few reservations, most of the advice given on this site is very helpful and encouraging and I know you will benefit from doing the RealAge test and printing out your own plan at the end.

Do yo

As we all know only too well, obesity rates in the United States have skyrocketed with 66 percent of adults being overweight or obese.

According to Michael Breus, PhD, author of Beauty Sleep: ”When you’re sleep deprived, your body produces more ghrelin, a hormone that tells you to eat more, and less leptin, which signals you to stop eating.”  For example people who sleep only four hours a night are more likely to choose high-carb, sugary and starchy foods over healthier picks, a recent University of Chicago study found.

James Maas, PhD, a sleep researcher at Cornell University and the author of Power Sleep, points to increasing evidence that chronic sleep deprivation raises the risk of weight gain. Maas also blames those same two hormones: leptin, which helps the brain sense when you’re full, and ghrelin, which triggers hunger. The less sleep you get, the lower your leptin levels – and the higher your ghrelin.  He says: “Many people think they’re hungry when they’re actually sleepy. Instead of a snack, they need some shut-eye.’

The reverse is also true as eating certain healthy foods calms your nervous system and triggers a sleep-inducing hormonal response, helping you rest better at night.

Staying in bed longer or having a short nap during the day can actually keep you from gaining weight. The less sleep you get, the less efficiently your appetite-regulation system works.

So if you have weight problems, then it appears to be important to work on any sleep deprivation or insomnia issues at the same time.

Here are some more interesting facts about sleep from James Maas as presented in his book “Sleep for Success” co-authored by Cornell graduate student Rebecca S. Robbins.

• Most people overestimate the amount they sleep each night by nearly one hour;

• If you fall asleep within five minutes, you are sleep deprived, since the fully rested person takes 20 minutes to fall asleep;

• Women sleep less soundly with a partner than men do.

• Every additional hour of sleep reduces a child’s risk of obesity by 9 percent;

• One drink of alcohol on six hours of sleep has the same effect on one’s ability to drive a car as three to four martinis on eight hours of sleep;

• Most high school and college students get 2.5 hours less sleep per night than recommended. Grades in high school and college are directly related to sleep length.

Changing to a healthier lifestyles will help both your insomnia and weight gain: plenty of regular exercise, drinking lots of pure filtered water, ditching the sugars, the sodas and all processed foods; eating whole living foods with lots of fresh fruit and veggies along with healthy fats; going to bed earlier and enlisting the help of a natural essential oils product H-Insomnia from Healing Natural Oils.

- You can buy rice milk from a health store for every day use.

- You can use coconut oil instead of butter. My grand daughter has a milk intolerance and when we were switching her over to new things instead of dairy, we called the coconut oil “magic butter” because it disappeared when we spread it on her toast or her bread. She was tickled pink to watch this happen and quickly ate up all her food!

- You can buy delicious organic, raw chocolate when you have a craving for a chocolatey treat. You can use this to make homemade healthy chocolate spread or in fact any recipe that calls for chocolate. Substitute any sugar with stevia and you will have a much healthier dessert, confectionery and other chocolate treat.

- Another suggestion is to use raw nut milk made from almonds or cashews instead of dairy milk.

To make 6 cups of milk you will need these ingredients and equipment:

1 cup raw almonds or cashews.

2 cups of filtered water for soaking.

6 cups filtered water for blending.

1 quarter cup of honey, some dates or some stevia (as an optional extra if you feel the need for sweetening).

A fine mesh filter for a smoother consistency.

A blender.

Method

Soak the almonds or cashews in 2 cups of filtered water overnight or up to 24 hours before draining them under water.

Blend the nuts plus the 6 cups of water on high until you get a smooth mixture.

Add your optional sweetener and blend for a further few minutes.

Pour the liquid through a mesh filter into a jug for storage in the refridgerator for up to a week.

In addition, you can ring the changes with these extra flavors:

- A few tablespoons of carob or cacao power for a delicious chocolate nut milk drink.

- A cup of strawberries.

- Some vanilla beans.

- A couple of bananas for a banana milk shake

- Or bananas and raw cacao for a banana chocolate nut treat

One word of warning:  nut milk is so delicious, you may well become addicted, so ration your intake! Although it is quite high in calories, nut milk does have a very high nutrition value so is a wonderful food for a growing child either with cereal or as a drink on its own.

For a hot chocolate dairy free recipe go to http://drbenkim.com/hot-chocolate-smoothie-recipe

There is a helpful guidebook available called Dairy Free Made Easy by Alisa Fleming which has recently been updated and expanded in paperback format at a very reasonable price of $10.

Within this complete dairy-free living resource, you will discover over 225 different dairy-free recipes with numerous options to satisfy dairy cravings, while focusing on naturally rich and delicious whole foods.  In addition, there is a comprehensive guide to dairy substitutes which explains how to purchase, use and prepare alternatives for butter, cheese, cream, milk and much more – from scratch. Grocery shopping Information is in another section to give you suspect ingredients lists and label-reading assistance as well as food suggestions and money-saving tips.   A detailed calcium chapter identifies calcium-rich foods and supplements while helping you to understand other factors involved in building and maintaining strong bones. Finally, an in-depth health section explains dairy, details the signs and symptoms of various dairy-related illnesses, and thoroughly addresses protein, fat, and nutrient issues in the dairy-free transition.

Please be aware that some people only find they have a problem with pasturized dairy and not with unpasturized (or raw) dairy.  So this is worth investigating.

1. Always cruise the outer aisles of the supermarket to pick up the fresh produce and other items and steer clear of the center of the store where all the processed and convenience foods are housed and which are not going to give you or your family a healthy diet. Try to stick to fresh organic produce whenever you can but if not, go for the freshest, locally produced fruit and veggies you can find. Farmers Markets are often the best place to go for seasonal and reasonably priced items. Veggies should be light steamed or eaten raw in salads or juiced.

2. Go smaller on the meat, fish and chicken portions for your supper dishes. One portion of meat for example should be no bigger than the palm of your hand and no thicker than your thumb. You may find you have been eating far too much meat. For example, bulk up spaghetti bolognaise with the addition of legumes, eggplant, grated carrot and chopped celery.

3. Always avoid pre-packaged produce that has been cut up and bagged ready for you. Rather go for the whole living food and do the preparation yourself. It is healthier, fresher and usually less expensive.

4. Breakfasts are one of the most important meals of the day and free range eggs are so useful and economical to cook at this time. Soft boiled eggs, scrambled eggs or poached eggs with a slice of organic bread gives an excellent start to the day. Oatmeal is another reasonably priced standby. Make a big pot of oatmeal so everyone has their own bowl with a little milk added and cinnamon or raw honey to sweeten. You can add nuts or dried fruit for an extra treat.

5. Provide lunch boxes for everyone – using your own healthier ingredients rather than commercial snacks and sodas which are often the only things on offer when you or a family member starts to feel peckish at work or at school.

6. Look out for a local bakery that offers fresh, organic bread but minus the bleached white flour or bromides (bromine) as these are both unhealthy. Organic sourdough and sprouted grain breads are the healthiest. Look into the cost of buying your own bread making machine to keep your family fed and to fill the kitchen with the lovely scent of freshly baked bread. You can often buy your ingredients from bulk bins.

7. Grains and legumes or rice and beans will add lots of bulk for hungry tummies. Look out for organic rice and beans from bulk bins which are healthy and often cheaper. Add good oils such as coconut oil or olive oil, lemons and spices for tasty flavor. If you buy bulk dried beans, they should be soaked overnight for boiling the next day while organic lentils, black or turle beans and garbanzo or chick peas do not require any soaking time.

8. Make your own soups by slow cooking in the old fashioned way with lots of veggies, potatoes, onions and even meat bones. A huge pot will mean you have further servings stored in the refrigerator for other meals.

9. Sprouting is a great way to start providing your own food. Broccoli or lentil sprouts from seed give you a great organic boost. Here is how to do your own sprouting http://www.amoils.com/health-blog/growing-sprouts-at-home-for-your-own-superfoods/

10. Don’t allow yourself or your family members to be swayed by aggressive advertising. The International Association for the Study of Obesity reported last June that children continue to be inundated with advertising that promotes an unhealthy diet. Educate and be a good role model yourself. Eventually, they will come around from your influence!

In the article found at http://articles.mercola.com/sites/articles/archive/2010/08/10/making-sense-of-your-cholesterol-numbers.aspx  Dr Mercola points out that cholesterol could easily be described as the smoking gun of the last two decades.

He says “It”s been responsible for demonizing entire categories of foods (like eggs and saturated fats) and blamed for just about every case of heart disease in the last 20 years. Yet when I first opened my medical practice in the mid 80s, cholesterol, and the fear that yours was too high, was rarely talked about.  Somewhere along the way, however, cholesterol became a household word — something that you must keep as low as possible or suffer the consequences.

You are probably aware that there are many myths that portray fat and cholesterol as one of the worst foods you can consume. Please understand that these myths are actually harming your health. Not only is cholesterol most likely not going to destroy your health (as you have been led to believe) but it is also not the cause of heart disease.”

For those who are taking cholesterol-lowering drugs, it is important that you read the information in the article above as well as http://articles.mercola.com/sites/articles/archive/2010/07/20/the-truth-about-statin-drugs-revealed.aspx to learn about how dangerous such drugs can be.

If you are still concerned about your cholesterol levels, then diet and natural remedies can play a big part in reducing those levels.

1. Eating fatty fish from a safe source at least two or three times a week can protect your heart because of the high levels of Omega 3. Omega 3 is great for reducing the bad cholesterol (LDL), reducing the risk of blood clots and reducing the risk of heart disease. The best fatty fish to eat are salmon, trout, pilchards and sardines. If you cannot find a safe and sustainable source of these fish, then take an Omega 3 supplement instead.

2. Nuts are a great way to reduce your blood cholesterol while keeping the blood vessels healthy. The best varieties to eat are almonds, pistachios, pecans and walnuts which are rich in polyunsaturated fatty acids (PUFA). Remember to always eat your nuts in their raw state with no salting and no roasting. Try to have a small handful of nuts daily – they have lots of other health benefits too.

2. Fibre, and in particular soluble fiber, can help to reduce your total cholesterol and more importantly your bad cholesterol. You can find such soluble fiber in these foods: oatmeal, bananas, pears, prune, beans, lentils and vegetables. Make sure you consume at least 25 to 30 grams of fiber every day.

3. Look for foods that have added stanols and sterols as these will help prevent cholesterol absorption, thereby decreasing total cholesterol levels. plant sterols and stanols can occur naturally in foods or be fortified into other food products. Examples of natural food sources are avocado and sunflower seeds. Examples of foods that have been fortified with sterols and stanols are certain yogurt drinks and other products. You need to check the other ingredients in case these are less than healthy.

4. Take generous doses of vitamin C which inhibits the same enzyme that the statins drugs do, without any of their side effects.  The amount of the enzyme inhibition depends on the amount of vitamin C someone takes. If their cholesterol levels are too high, they can take several grams of vitamin C daily without lowering the cholesterol levels too much. Vitamin C also regulates cholesterol in a different way because it converts it into a substance called a bile acid, which is then broken down by the liver. Vitamin C deficiency slows the above conversion, which can then make excess cholesterol accumulate in the arteries and also cause gallstones. There is much evidence now that a vitamin C deficiency can also raises cholesterol levels above normal.

5. Include half a raw onion in your daily diet to prevent or treat cholesterol because of the onion’s anti-coagulant properties while making sure to have free range eggs that have one third less cholesterol than regular eggs.

Exercise also plays an important role in reducing your cholesterol – and the best form of exercise? Start taking a brisk thirty minute walk at least five times a week.

The United States is in the midst of a tragic epidemic of autism. An analysis of the US Department of Education data from 1992-1993 in comparison to the years 2000-2001 indicates that there has been an average increase of 644% among all US children – and those figures are from 10 years ago.

Autism spectrum disorder (ASD) and autism are both general terms for a group of complex disorders of brain development that are characterized by difficulties in social interaction, communication and repetitive behaviors. They include autistic disorder, Rett syndrome, childhood disintegrative disorder, pervasive developmental disorder -not otherwise specified (PDD-NOS) – and Asperger Syndrome. Interestingly, some of those with ASD excel in visual skills, music, math and art.

Autism causes children to experience the world differently from the way most other children do. They might find it difficult to talk with other people and to express themselves using words. They usually keep to themselves and many cannot communicate without special help. They might react to what is going on around them in different and unusual ways. Sounds that appear normal to us may bother an autistic child so that they cover their ears. Being touched can cause concern in other autistic children while they might not be able to relate to someone smiling at them or being friendly.  An autistic child can have difficult in linking words to their meanings which can be very frustrating. Autistic children can have other unusual ways of behaving such as flapping their hands, repetitive phrases or words, having temper tantrums or concentrating on just one toy. Frequently they will like a set routine which must not be deviated from or their possessions must be kept in a certain way and never moved or disturbed. Some or all of these signs of autism can make it difficult for a child to function in everyday life.

Autism can vary from mild to serious. The severity will affect how much help a child needs.

Autism appears to have its roots in very early brain development. Although the most obvious signs of autism and symptoms of autism tend to emerge between 2 and 3 years of age, children as young as a year old can show signs of autism. A growing number of scientists and researchers believe that a relationship between the increase in neurodevelopmental disorders of autism, attention deficit hyperactive disorder, and speech or language delay, and the increased use of thimerosal in vaccines is plausible and deserves more scrutiny.

It is vital to learn the early signs of autism and understand the typical developmental milestones your child should be reaching at different ages. Listed below are red flags for possible autism. If you have concerns, speak to your doctor about screening your child for autism because if your child does have autism, early intervention may be his or her best hope.

-  No big smiles or other warm, joyful expressions by six months or later.

-  No back-and-forth sharing of sounds, smiles or other facial expressions by nine months or later.

-  No babbling by 12 months.

-  No back-and-forth gestures, such as pointing, showing, reaching, or waving by 12 months.

-  No words by 16 months.

-  No two-word meaningful phrases (without imitating or repeating) by 24 months.

-  Any loss of speech or babbling or social skills at any age.

Diet can play a very important role in helping your child if he or she has been diagnosed with autism.

-  Test for both gluten and dairy sensitivity immediately. At the same time, test for other food allergens. Gluten has been shown in numerous research studies to damage nerve tissue so that anyone with neurological illness of unknown origin should be genetically tested for gluten sensitivity.

-  Remove all sugar, artificial dyes and processed foods from their diet.

-  Stop any treatments (dental or medical) that introduce mercury into the body. Remember that vaccines and flu shots are common sources.

-  Test for vitamin and mineral deficiencies – especially B-vitamins. The body’s production of neurotransmitters (chemicals that allow proper communication in the nervous system) is largely dependent on vitamin B-6, folate, B-12, B-5, B-1, zinc, copper, magnesium, and vitamin C.

If you are a parent of an autistic child, you can get information and support from such websites as:

http://www.nationalautismassociation.org/index.php

http://www.autismunited.org/

http://www.generationrescue.org/

- They both cause anal pain

- They can both cause itching

- They can both have bleeding as a symptom

- They can both be caused by constipation

- They both appear in the anal region

- They can both be treated in similar ways

- They can both occur during pregnancy and as a side effect during the actual birth

Anal fissures have a sharp knife-like pain when using the toilet to have a bowel movement. This pain can continue afterwards for a few minutes or much longer. Some people describe this pain as like being cut by glass. Hemorrhoids have more of a nagging and aching pain which can also cause discomfort when having a bowel movement.

In some people, anal fissures can be very itchy so that it almost becomes the main symptom. The itchiness can be caused by the very sensitive area in which anal fissures occur. Hemorrhoids are abnormally swollen veins in the rectum and anus; and similar to the varicose veins that can appear on the legs. When these bulging veins are irritated, they cause the surrounding membranes to swell up so that they cause a lot of discomfort including itching.

Anal fissures are usually accompanied by bleeding when bright red blood is noticed on the toilet tissue or toilet bowl. Bleeding hemorrhoids are hemorrhoids with a mucus covering that can become damaged quite easily from a bowel movement so that they can start to bleed. This secondary condition needs to be treated and healed before the actual hemorrhoids condition is treated itself.

Constipation is one of the causes of anal fissures. This constipation leads to hard stools which are difficult to pass, putting a strain on the skin of the anus so that it might have one or more slight tears. These tears are anal fissures and they cannot heal until the problem of constipation is addressed. Constipation is also one of the causes of hemorrhoids. Much of the pain and discomfort of hemorrhoids is from the so called “piles” which may appear at the opening of the anal passage after straining when having a bowel movement.

There are two rings of muscle which control the opening of the anus and if the stool is to pass through comfortably then both these muscles need to relax. While the external anal muscle tenses and relaxes freely, the internal muscle does not. The pain of the anal fissure may cause the internal anal muscle to go into spasm, thus raising the pressure within the anus. This pressure then makes it harder to pass a stool resulting in worse constipation and so a vicious cycle occurs. Hemorrhoids are clusters of veins in the anus and just under the membrane that lines the lower part of the rectum and the anus.

Treatment of both anal fissures and hemorrhoids requires checking bowel movement habits and avoiding constipation so that the bowel movements become smaller and softer. Changing to a diet which is high in fiber and includes fruit and vegetables as well as brown rice, bread and wholewheat pasta, drinking plenty of water and taking a temporary bulk laxative or stool softener will all help with this. Frequent warm baths or just sitting in a bowl of water will help to relax the anus. Ice packs or cotton wool pads treated with witch hazel are soothing and comforting to both anal fissures and hemorrhoids.

For more information on how to treat constipation the natural way, go to our post http://www.amoils.com/health-blog/how-to-treat-constipation-the-natural-way/

In addition, Healing Natural Oils provides 100% natural treatments for both anal fissures and hemorrhoids produced from pure essential oils. For a safe and gently remedy, use H-Fissures for anal fissures and H-Hemorrhoids and H-Bleeding Hemorrhoids for the treatment of hemorrhoids. There are also special versions of these healing natural oils products that are 100% safe to use during pregnancy and when breastfeeding.

A pattern usually forms where the migraine will return at the same time each day for several days or even weeks. There will then be a break of perhaps months before the same cluster migraine pattern returns. Of course each sufferer will have a different pattern. Cluster migraines are more common in men and can occur at any age but are more likely in adolescence and middle age.

Cluster migraine headaches can be very debilitating, affecting the quality of life, impacting on careers and even be a prime reason for depression.

While research scientists do not know exactly what causes cluster headaches, they believe there is a link to the body’s sudden release of histamine or serotonin so that the following may then trigger cluster migraine attacks.

Factors that may trigger an attack include:

- The taking of medications such as nitroglycerine

- Stress

- Strong odors

- Being a heavy smoker and/or alcoholic drinker

- The continued interruption of your sleeping pattern

- Problems with the hypothalamus which controls your body’s clock

- High altitudes (for example hiking in high regions or air travel)

- Bright light (including sunlight or fluorescent lighting)

- Over exertion during exercise

- Heat such as very hot weather, hot baths or using a sauna

- Extreme cold

- Pressure on nerve endings

- Foods high in nitrites (such as bacon, preserved meats and other processed proteins)

- Aged cheese and some wines

- The use of cocaine

When suffering from cluster migraine headaches, it is wise to see your doctor for a definite diagnosis and advice regarding treatment as there are several different types of medication available. The path for treatment you decide to follow will depend upon the severity of your condition. Often one medication is taken regularly during the cluster period to reduce the number of headaches while a second is taken when an attack occurs to relieve the pain. Obviously, it is always safer with any type of prescription drug to use the minimum necessary for an effective result. It can happen that the side effects are as problematic as the condition itself.

Be aware of the various triggers that can cause a cluster migraine headache to start and steer clear of them whenever possible. While medication is the most common process for the treatment of cluster migraine, herbal treatments are used by many to dispel the stubborn pain of cluster migraines. One such herb is  Vitex Agnus Castus where part of the seed is used – the dosage being half a teaspoon to a cup of water – and it goes to work by resolving the hormonal imbalances while improving fat metabolism and nutrient absorption. Another alternative to pharmaceutical drugs is a natural product such as H-Headaches from Healing Natural Oils.

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Juvenile rheumatoid arthritis or JRA is also called juvenile idiopathic arthritis (JIA) and juvenile chronic arthritis (JCA). The symptoms and prognosis of the disease can vary from mild to more severe. The condition can be short term (lasting for some weeks or months) before disappearing entirely or it can be termed chronic and continue for months, years or even a lifetime. Approximately 300 000 children in the USA suffer from arthritis, of which 1 in 6 will have JRA.

Juvenile rheumatoid arthritis causes the lining of the joints to swell and release fluid inside the joint. Joints become swollen, stiff, painful and warm to the touch.

These symptoms along with such signs as limping; a sore wrist, finger or knee; joints that suddenly swell and then remain enlarged; general morning stiffness; stiffness in the neck, hips or other joints; a weakness in the muscles and other soft tissues around the joints; sudden unexplained rashes; fevers that perhaps rise in the evenings; could well lead your doctor to suspect the presence of JRA. Early diagnosis is important so that you and your doctor know what you are dealing with and can ensure that the appropriate treatment and any necessary or healthy lifestyle changes can be commenced.

With appropriate treatment, many children can go on to lead full, normal and even symptom-free lives.

There are 3 types of JRA:

1.  Pauciarticular which affects up to 4 joints and where the symptoms include pain, stiffness or swelling in the joints especially in the knee or wrist joints. An inflammation of the iris (the colored area of the eye) may occur but this can be with or without those joint symptoms. The iris inflammation (known as iridocyclitis, iritis or uveitis) can be detected early by an eye specialist.

2.  Polyarticular which affects 5 or more joints and is more common in girls than boys. The symptoms include swelling or pain in five or more joints and the areas usually affected include the small joints of the hands, the knees, hips, ankles, feet and neck. A low fever may be present as well as bumps or nodules on the body in those areas likely to feel pressure from sitting or leaning.

3.  Systemic onset which affects at least one joint but also some inflammation of internal organs. Other symptoms include high fevers at night, sometimes accompanied by a rash. The fevers and rash come and go while the spleen and lymph nodes may also become enlarged. Eventually many of the body’s joints are affected by swelling, pain and stiffness.

While treatment is taking place, some parents and children find the following to be very helpful:

-  Taking a hot shower, use a hot or cold compress or sleeping in a warm bed or sleeping bag can help relieve morning stiffness. Heat application can cause vasodilatation while cold packs application can cause vasoconstriction. Both can be beneficial for pain relief. When heat therapy is used, it helps relax sore muscles and eases joints. The vasodilatation effect causes blood to move to those specific areas to help increase the flexibility of the muscles. Cold therapy, on the other hand, is ideal for relieving throbbing, burning and severe pain.

-  Carrying out special exercises, including stretches and a range-of-motion exercises, can help reduce joint stiffness while improving flexibility and promoting stronger bones and healthier toned muscles. Exercise improves circulation and  body mechanics as well. Encourage your child to be active – to run with you, ride a bicycle with you and play outdoor sports together. This will not only improve bodily functions but create a general feeling of well-being  when doing fun activities together.

-  Nutrition is ultra important for juvenile arthritis. A diet of natural, organic whole foods including fresh vegetables and fruit that are full of vitamins, calcium and minerals help maintain stronger and flexible joints. Children with arthritis often have poor appetite so parents and caregivers may need to give extra attention because a nutritious diet will improve their condition from the inside and boost their immune system. Avoid sugar as much as possible – including from hidden sources – as well as artificial sweeteners and high fructose corn syrup. Avoid all processed foods.

-  Massage can help relieve tension while the use of aromatic scented body oils can create a sensation that is soothing to the body and an ideal solution for throbbing arthritic pain. Massage is also ideal for relaxation and clearing the mind. Use a slow kneading and smooth flowing style to promote relaxation and circulation, improve range of motion of limbs and joints while giving an overall feeling of well-being.

Essential oils can provide the ideal treatment for arthritis including children. H-Arthritis is topically applied where it immediately relieves arthritis syhmptoms as well as the pain and stiffness associated with the condition.

Do you suffer from regular migraines? There could be a link between what you eat and those migraines. Diet can often trigger off a migraine attack and these are some of those factors that could be acting as triggers:

-  Not drinking enough water – we all need at least 8 glasses of pure, filtered water every day.

-  One of the most common triggers is aged cheese and includes: blue cheeses, brie, cheddar, stilton, feta, gorgonzola, mozzarella, muenster, parmesan, swiss and processed cheese. These cheeses are high in tyramine.

-  Eating other foods that are high in tyramine can also trigger migraines. While tyramine is a natural substance, it is formed from the breakdown of protein in food when this food begins the ageing process or if food is fermented, salted or pickled. This means that if tyramine is a problem for you (and your migraine attacks) then all proteins should be eaten when they are young and fresh and not left in the refrigerator for more than a day or two. Frozen food will not cause a problem.

-  Certain food additives, including nitrites and artificial food colorings, are also common migraine headache triggers. What happens is that, like tyramine, these additives may increase blood flow to the brain.

-  MSG can well be another type of trigger with induced headaches occurring as quickly as an hour after ingestion of MSG, leading to pressure in the chest or face; burning sensation in the chest, neck, or shoulders; dizziness; or abdominal discomfort.

-  We all know what an “ice cream” headache feels like but for migraine sufferers this type of pain can be felt in those areas that are affected during a migraine. Most migraine sufferers find that they have to careful when they eat or drink cold foods and drinks.

-  Dairy products can trigger migraines in some as the protein (known as casein) found in milk is a known allergenic. Casein creates histamines, which in turn are responsible for the production of mucus. If there is too much mucus, this puts pressure on brain membranes, which can trigger migraines.

-  Just the failure to eat can be a further trigger as anything that disrupts your body’s normal stability can cause a headache (including oversleeping and skipping meals). Eat regular meals and healthy snacks to avoid the onset of migraines.

In addition, the following specific foods could well be triggers for migraines:

-  Aspartame (brand names – NutraSweet, Equal) and other artificial sweeteners; foods with meat tenderizers or yeast or yeast extracts.

-  Caffeine, even in small amounts.

-  Chocolate, cocoa and foods with nuts.

-  Alcoholic beverages such as wine, beer and sherry.

-  Aged, canned, cured or processed meats as well as chicken livers and other organ meats, and sardines.

-  Cultured dairy products such as sour cream or buttermilk.

-  Dried fruits including figs, raisins and dates.

-  Some fresh fruits and vegetables such as avocados, bananas, kiwi fruits, onions, raspberries, red plum, spinach, papaya, pineapple, red plum and tomatoes.

-  Breads, crackers and pizza containing cheese.

-  Matured cheeses and smoked or dried fish.

-  Canned soups or soups made from bouillon or based with MSG.

-  Some other foods that are high in tyramine such as fava, garbanzo and lima beans, peanut butter, pepperoni, pinto beans, salami, sauerkraut, soy sauce, summer sausage, teriyaki and tofu.

It is worth while keeping a record of what you eat and whether a particular food has an adverse reaction leading to a migraine so that you can avoid such foods in your diet that may be linked to your migraines. There are two ways to do this. One way is to keep a food diary where you map out when your migraines start and what you have eaten for the previous 2 days. If you are really keen, you keep exact notes as to what you eat daily for 6 months so that a pattern emerges. The second is to eliminate all the suspect foods for a month or so before adding back one food each week. A sudden side effect from that week’s food helps you to isolate the problem.

There is some good news as there are certain foods that are actually helpful in reducing the effects of migraines. Just be sure to eat them when they are fresh and not overripe. These helpful foods are:

Fruits such as apples, apricots, berries, cherries, currants, grapes and mangoes.

Vegetables such as beets, broccoli, cabbage, carrots, celery, cucumber, mushrooms, peppers, potatoes, spinach and turnips.

Herbs and spices including garlic, ginger and parsley.

Those foods with negligible amounts of tyramine include beverages, breads, fats, meat, poultry, fish, shellfish and eggs.

Getting your diet on the right track can often lead to less frequent migraine attacks.

Eating out usually means that we have little control over how the food is prepared or how large the portion is. The foods we are offered often tend to be higher in the bad fats as well as sugar and processed salt. In addition, studies have also shown that eating with friends can tempt us to overeat. Meals with multiple courses eaten over longer periods and with alcohol are all associated with overindulgence plus large serving bowls and spoons increase the likelihood of piling more food on your plate than you usually eat. Restaurant food does not have to provide nutritional information and so opting for the healthiest option might not always be obvious or easy.

It would seem that everything is stacked against you!

Image by Getty Images via @daylife

So what can you do so that you still enjoy the party but not feel guilty afterwards?

-  If you are eating out at a restaurant, go for smaller portions or opt for the starter as your main course.

-  Be on the look out for the least processed option and go for whole foods whenever you can.

-  Be extra careful what you eat during the day before your meal out.

-  Don’t be shy about asking the waiter, the waitress or the chef about the ingredients of a particular dish.

-  Drink plenty of water before you even start your meal. That will immediately make you feel less hungry.

-  Soup is a good choice to start with.

-  Don’t be tempted to eat lots of bread or bread sticks before your courses arrive from the kitchen.

-  Don’t feel you have to eat more than you need just to be polite.

-  Consider ordering a starter (with its smaller portion) as your main dish.

-  Don’t be shy about suggesting sharing a course with a companion if the restaurant is inclined to serve large portions.

-  Think about asking for extra vegetables or salad for a healthier option.

-  Choose dishes that are grilled, baked, steamed, poached or cooked in their own juice rather than less healthy cooking options such as fried or deep fried.

-  Be wary of sauces and dressings.

Specialist restaurants may prove difficult to choose a healthy option but here are some suggestions:

Mexican
Be careful of fully loaded burritos, hard tacos, quesadillas and enchiladas.

Thai
Avoid Pad Thai which is a traditional noodle dish that is high in fat as well as be wary of too much coconut milk or cream in rich curries and soups. Go for a smaller portion along with veggies or salad.

Chinese
Choose side orders of salad or vegetables to fill up on.  Avoid dishes described as deep-fried or battered – deep-fried spring or egg rolls, sweet and sour pork or chicken and fried rice, prawn crackers and crispy seaweed dishes. Rather opt for stir-fried chicken or vegetables. Choose plain boiled rice rather than fried rice.

Indian
Avoid those pre-meal poppadums and chapattis while bhajis and naan breads are also surprisingly high in carbs. The best dishes to limit fat and calorie intakes are oven-cooked tandoori and tikka dishes along with Madras, jalfrezi, balti or dupiaza or choose tandoori or “dry” sizzling dishes, plain boiled rice and dhal.

Italian
Go for the thin crust pizzas rather than the deep-pan or filled crust options and ask for less cheese. Choose vegetable and fish-based toppings or pasta dishes served with a tomato or vegetable-based sauce.  Enjoy minestrone soup or fresh green salad with dressing on the side in place of a heavy appetiser.  Keep away from the garlic bread or focaccia and choose a mixed salad instead. Choose fruit or plain ice cream rather than fancy desserts.

Burger or fish and chip joints – these should really not be on your radar but if in an emergency:
Forget the chips and when choosing fish, eat the fish and leave the batter behind.  Be aware that small fried items such as scampi are high in fats.  If you must have a burger, keep it small and plain with just a salad accompaniment.  Definitely no doughnuts!

When sharing a meal with family or friends in their home, use the same sensible choices as you would in a restaurant so that you eat, enjoy but never offend.

You might not have heard of spelt – but it is a grain and really a whole lot better for you than many other grains.  Although it was popular up until the 19th century (before going out of favor), spelt is making a come back now that more information is available as to its value as a food source and the fact that it is better tolerated by many people who have wheat sensitivities. Spelt is a wonderfully nutritious grain with a deep nutlike flavor and can be found year round at your local health food store.

Native to Iran and South Eastern Europe, spelt has a heritage that dates back some seven thousand years as it was one of the first grains to be used to make bread and played an important role in ancient civilizations such as those in Greece and Rome. Spelt was so well regarded that it even took on symbolic importance being used as a gift to the “pagan gods of agriculture” to encourage harvest and fertility. As populations migrated throughout Europe, they brought spelt with them so that it became popular in other countries with healers in the Middle Ages regarding spelt as a panacea for different illnesses. Moderately cultivated in the US, spelt lost ground when wheat became the grain of choice for most farmers at the beginning of the 20th century.

There are so many health benefits from this ancient grain:

-  Spelt contains more proteins, amino acids, B vitamins and minerals all-in-one when compared with hybridized wheat.

-  Spelt contains non-allergenic properties.

-  Spelt is compatible with all blood types when you “Eat Right for Your Blood Type”.

-  Spelt’s high water solubility enables its vital substances to be absorbed quickly into the body while the minimum amount of digestive work is needed for the nutrients in spelt to nourish and strengthen the body cells for optimum performance. At the same time, the body is flooded with vitamins and other nutritional substances such as thiamin, niacin, riboflavin, magnesium, as well as B vitamins.

-  Spelt contains more protein, fats and crude fibre than wheat and is rich in vitamin B17 which is well known as being anti-carcinoma.

-  Spelt contains special carbohydrates which play a decisive role in blood clotting and stimulating the body’s immune system, increasing its resistance to infection.

-  White spelt flour is higher in protein, making the white flour products nutritionally beneficial which is not the case with wheat flour.

-  Spelt is rich in protein, and these proteins contain all of the nine essential amino acids needed by the human body. These amino acids are called “essential” because the body cannot manufacture them. If you don’t eat them, you don’t get them.

-  Spelt does contain a fragile gluten and should not be used when on a strict gluten-free diet.

The growing of spelt as a crop is kinder to the environment:

-  Spelt is hardy as it has a protective husk as it grows so that it can withstand pollutants and even insect invasions. It does not require any pesticides to be used as it grows.

-  Spelt is a relatively low yielding crop so it takes less nutrients and moisture from the soil that more modern crops. It is a more sustainable crop on a long term basis. It does well even on a relatively poor soil and can thrive without the need for fertilizers.

-  Spelt is also very resistant to frosts and other extreme weather conditions and the grain’s exceptionally thick husk protects it from pollutants and insects.

-  Spelt is a pure, original grain and not biologically modified in any way so it is very resistant to the crop diseases that often plague modern crop varieties, growing without the need for herbicides, pesticides or fungicides.

Spelt is stored with the husk intact so it remains fresher over a much longer period than other grains. It has been claimed that spelt’s hull is so strong that it can protect the grain from virtually every type of pollutant, even radioactive fallout.

A survival food if ever there was one.

Some call it comfort food while others say it is emotional eating. Either way, it is turning to food, and particularly less healthy food, when times are tough. If your emotions and your waistline are getting the raw end of the deal as far as your eating habits are concerned, perhaps it is time to do something constructive about this problem. Often, it becomes a habit to turn to food when stress, a loss or a certain situation occurs and most of the time you are not even hungry. The big downside of emotional eating is that it can sabotage your weight loss efforts because emotional eating often leads to eating too much of the high-calorie, sweet and fatty types of foods.

Whether caused by major life events or the every day hassles of life, emotional eating is eating as a way to suppress or soothe negative emotions, such as stress, anger, fear, boredom, sadness and loneliness. Some of the main triggers that can cause you to eat comfort food instead of dealing with a painful situation are:

• Unemployment

• Financial pressure

• Health problems

• Relationship conflicts

• Work stress

• Bad weather

• Fatigue

These tips could help you to overcome the problem:

1.  If emotional eating is an ongoing concern for you, it can help to keep a food diary. In one column keep a record of your emotions, in the second column the reasons for eating and in the third column the food that you actually ate. This is a good way to identify the triggers that set you off and in time, as you see a pattern emerging, it will help you to manage the situation in the future.

2.  When you find yourself reaching for that food at difficult times, stop and drink a glass of water. This will take your mind off the food for a few seconds at least! It will also help to make you feel fuller (and healthier). Make yourself wait for 30 minutes before succumbing to the desire for that particular comfort food and with a bit of luck, that desire will have vanished until the next time.

3.  Be aware of certain situations – for example you might have to be spending a lot of time at a hospital because of a sick or injured loved one. At such a time, your regular eating habits can be really thrown off kilter so that you grab anything to eat at the hospital shop or canteen or perhaps when you are travelling to and from the hospital. At such a time it becomes more important than ever to eat regular, nourishing meals so that you stay well and healthy to help and support that loved one.

4.  Take away temptation. Don’t keep supplies of comfort foods in your home if they’re hard for you to resist. If they are not there, you cannot have them. And if you feel angry or blue, postpone your trip to the grocery store until your emotions are in check.

5.  You can still snack healthy. If you feel the urge to eat between meals, choose fresh fruit, chopped up raw vegetables with a healthy dip or dressing, a handful of raw nuts or plain popcorn.

6.  If you are in a work or home situation where there is confrontation or a difficult time to cope with and you are tempted to grab anything at hand, take a walk to calm down before you do so. You will come back with a different perspective and will be less likely to want to eat.

7.  Learn to gauge whether you are stomach hungry or emotionally hungry. If you can make this a habit, it will help you to put the brakes on when you are tempted to go in for some comfort eating.

8.  Don’t deprive yourself too much. When you’re trying to achieve a weight-loss goal with healthy eating at every meal, this may just serve to increase your food cravings, especially in response to emotions. Let yourself enjoy an occasional treat and get plenty of variety in your healthy food to help curb cravings.

9.  Boredom eating is another type of emotional eating. Instead of eating when bored you can learn other ways to handle dull situations such as trying something out of your comfort zone; improving your mind; turning off the TV; or rediscovering your dreams.

10. Did you know that not getting enough sleep or suffering from insomnia can be another reason why you need to reach for comfort food. If you’re constantly tired, you might snack to try to give yourself an energy boost.  Instead, address the problem of insomnia or too little sleep.

My husband battles with weight constantly. I know that the minute he becomes agitated (more often than not when his favorite soccer team is not playing so well), he will go marching down to the kitchen to raid the refrigerator or the pantry. I try to steer him to the raw carrots in the veggie drawer or I just have to bite my tongue!

Image via Wikipedia

There are so many different and delicious things to eat amongst the good food available that there becomes less and less reason to still be eating harmful (and even toxic) processed and refined foodstuffs. And topping the list of great and natural living food are all the different varieties of nuts, each with its own great taste and list of health benefits.

Pistachios are the latest to hit the news with two new studies having been recently published that have been making waves in the natural health media.

Both of the new studies confirm that the regular consumption of pistachios can drop your triglycerides and your LDL cholesterol, while the second study went on to say that pistachios also raised splasma lutein, alpha-carotene, and gamma tocopherol. These are all very important natural antioxidants and very worthwhile news to read. In fact it should have made headlines in the mainstream media too because it is well known that oxidized LDL affects both coronary and arterial disease, making it the fundamental cause of many heart attacks.

Those who eat pistachios in their raw, natural state now have a chance to prevent heart disease. Researchers in the second study found that 32-63 grams (10% of daily energy needs) per day of pistachio nuts reduced serum oxidized LDL concentrations.

But there are other health benefits too.

This bite-sized snack is also being linked to:

- Weight management because when you feed your body foods that are high in protein, dietary fiber and unsaturated fats, it is more likely to feel full for longer. Pistachios contain high amounts of all three so that choosing them for a snack should satisfy hunger for a longer period of time, leading to greater weight loss success. You can have twice as many pistachios compare with other nuts for it to equal one serving. Now, that is good news. One serving of pistachios (that is approximately 50 nuts) totals only 160 calories and will keep hunger at bay for longer than other less healthy snacks. For example, a serving of potato chips or a chocolate bar can contain twice the amount of calories or more.

- A decreased risk of some forms of cancer.

- A high fiber content with three grams of dietary fiber per serving or roughly 12% of the daily recommended intake. Of course fiber is also known for its ability to help lower cholesterol, manage weight and blood sugar levels, and may also reduce the risk of some forms of cancer. Fiber also prevents constipation, lessening the risk of hemorrhoids and anal fissures.

- That same serving will also contain 30 different vitamins, minerals and nutrients. The high level of minerals helps to maintain good bone health but also to regulate blood pressure levels. Potassium content is high and equal to that of half a banana.

- Pistachios are also high in the important B vitamins helping to increase energy, promote muscle growth and fight infections.

- I have mentioned some of the anti-oxidants in pistachios but there are a total of 10 different ones and some of these are known to help reduce the aging risk of macular degeneration.

For the health of you and your family, keep plenty of raw pistachios and other varieties of nuts in the home for instant, healthy snacks any time of the day.

Vitamin K is a fat-soluble vitamin. The human body needs this vitamin to promote the process of blood clotting, to protect the bones, as well as to prevent hardening of the arteries. While vitamin K1 is mostly responsible for actions on blood clotting, it is K2 which is needed for bone and cardiovascular health. The body does convert some K1 to K2 but without pretty perfect gut flora, it is unlikely you will get enough K2 and hence the high deficiency rate.

So how can we include vitamin K2 in our daily diet?

-  The best food sources of K2 are natto and butter from grass fed animals (that eat rapidly growing grass).

-  Lacto-fermented foods such as kefir and sauerkraut will also provide significant amounts of K2 because the bacteria used for fermentation produce K2. In fact the process of fermentation perks up the vitamin K content in any food.

-  Good sources of K2 are organ meats such as liver while other meats, eggs and yoghurt will also provide small amounts. These should be from a grass fed, organic or free range source.

-  Eating dark, green, leafy vegetables is another valuable source, including Brussels sprouts, asparagus, celery leaves, broccoli, spinach, mustard greens, turnip greens, collards, radish leaves and kale. Eat as many as you can: raw, juiced, in salads or if cooking, use steamed or in broths or purees.

-  Parsley is not just a garnish but an invaluable herb and source of this vitamin – a daily tablespoon would give you 75% of your necessary daily intake.

-  Soybean and soybean products, especially the fermented ones, are rich sources of vitamin K while fermented cheese such as specific Swiss cheeses or Norwegian cheese are further food sources.

-  Lettuce is yet another rich dietary source of vitamin K with Romaine lettuce containing about four times more vitamin K than iceberg lettuce.

-  Amongst the whole grains, wheat bran, wheat germ and oats are better loaded with vitamin K than rice and millets.

-  Sea kelp has good amounts of menaquinones, making it another good source.

If you cannot get an adequate intake of vitamin K through diet (and most people probably cannot) then supplements are the way to go. What are current public health recommendations for vitamin K? In 2000, the National Academy of Sciences established the following Adequate Intake (AI) levels for vitamin K:

Babies 0-6 months: 2 micrograms
Babies 7-12 months: 2.5 micrograms
Toddlers 1-3 years: 30 micrograms
Children 4-8 years: 55 micrograms
Children 9-13 years: 60 micrograms
Teens 14-18 years: 75 micrograms
Males 19 years and older: 120 micrograms
Females 19 years and older: 90 micrograms
Pregnant or lactating females 18 years and younger: 75 micrograms
Pregnant or lactating females 19 years and older: 90 micrograms

Dr Cees Vermeer (one of the world’s top vitamin K researchers) recommends 45 micrograms of vitamin K2 daily as a starting point but feels 180 micrograms is optimal. He personally takes 360 micrograms every day and confirms that there are no known adverse effects of toxicity.

Apart from being used in the cosmetic industry, because it helps treat dark circles and skin disorders like hyper pigmentation, Vitamin K is useful to the body in many other ways, maintaining the cardiovascular system, promoting growth and the development of bones while aiding blood clotting. In the case of good bone health and preventing osteoporosis, there is an extensive interaction between vitamin K, vitamin D and calcium.

Good digestion is also maintained with the help of vitamin K as cystic fibrosis, irritable bowel syndrome, and many other medical conditions have a common underlying cause – namely a vitamin K deficiency.

Research has also shown a deficiency of vitamin K occurs in those suffering from Alzheimer’s disease while other research studies show that vitamin K helps protect the liver and spleen from cancer. It also helps diabetics and obese people by reducing glucose intolerance and promoting insulin regulation controls in the body.

To sum up, the benefits of vitamin K include helping to prevent:

Ageing
Coronary artery disease
Dental plaque and gum disease
Obesity and diabetes
Alzheimer’s disease
Breast cancer and cysts
Gallstones, colon cancer and Ctohn’s disease
Kidney stones
Ovarian cysts
Cataracts, glaucoma and macular degeneration
Bone spurs, stiff joints, osteoarthritis, tendonitis and bone cancer
Cellulite and scar tissue

If we go back into history, we find that early humans ate a very rich vitamin K diet, resembling that of the chimpanzee today who eats 40% of green leaves (some 200 different varieties). Such a diet equals a shopping bag full of leaves every day. Chimpanzees also eat a lot of termites which are rich in vitamin K2. The few remaining human hunter gatherer societies in the world today follow a similar diet.

Unfortunately, emotional stress can make constipation worse so it could be that the more you are concerned about constipation, the less likely you are to resolve the problem. This is because when you are stressed and worried, the body takes away blood from the digestive tract in order to send it to the muscles. At the same time, stress causes the parasympathetic nervous system (which is the part that controls intestinal peristalis) to be less effective. Peristalsis is the movement that propels food particles through the digestive tract. Rhythmic waves of smooth muscle contractions perform this action.

One of the best ways to relieve both the stress and the constipation is regular exercise.

In normal circumstances when we have a bowel movement without thinking too much about it, our internal anal sphincter works perfectly. It is that ring of smooth muscle that helps keep our anal sphincter closed most of the time but which helps to push out stools during defecation. Our internal anal sphincter muscle is entirely involuntary. But when we fear constipation and consciously strain to eliminate stools, we can actually disrupt the natural activity of our internal anal sphincter muscle. This is when constipation can become a real and ongoing problem.

When our stools are healthy, we don’t need to generate momentum for a bowel movement but when our stools are harder than they should be, it can be helpful to consciously contract our external anal sphincter muscle to get things moving, remembering to stop and relax once the process begins so that our internal anal sphincter muscle can contribute to the expulsion of stools.

If you ever have a situation where a child becomes very constipated and is so upset that he or she is unable to have a bowel movement and is actually half way through the process, here is what you can do to help as a parent. Put on a disposable glove, lubricate the area of the anal sphincter with a natural lubricant like coconut oil or something similar and if necessary, use a gloved finger to manually remove bits of stool. By using plenty of lubrication before you do this, you can greatly reduce any risk of creating an anal fissure.

The bowel goes to sleep for the night so you need to get it stimulated again in the morning with eating, drinking and moving around. All being well, there should be a bowel movement roughly 30 minutes later. In the old days, people would squat to have a bowel movement and this is the natural way though not very practical. If you can semi-squat while keeping your feet and knees some 12 inches apart, leaning forward and resting your elbows on your thighs, you may find it easier. Don’t hold your breath but relax your shoulders and breath normally. Use your stomach muscles to push backwards and forwards as a pump into your bottom. Some people find it helpful to put their arms up in the air above their heads. Finally, relax the back passage.

Try to prevent constipation with the following tips:

- Avoid all highly processed and refined foods because these are the main cause of chronic constipation.

- Change to a high fiber diet with plenty of  fruit (including fresh or dried prunes and apricots) and especially lots of vegetables as well as whole grain cereals, brown bread and rice.

- Check whether a medication that you are taking could be the culprit.

- While the new diet is taking effect, use a mild laxative or stool softener to ensure that any stools will be eliminated easily.

- Half a lime, squeezed into a glass of hot water with half a teaspoon of natural sea salt is an effective natural remedy or medicine for constipation.

- Linseed oil can also be useful where you take a teaspoon of linseed oil swallowed with water before each meal to give you both roughage and lubrication.

- At the same time you should be drinking at least 8 glasses of water each day.

- And of course keep up with the regular exercise.

Remember that once you have resolved the problem of constipation, try to have a bowel movement every day so it becomes a habit and never put off the urge to go to the bathroom.