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Easy Swaps to Lower Cholesterol

To lower your cholesterol, try these instead of these...

Use..............................................Instead of:
Flavored olive oil.......................Buttering bread
Flaxseed oil...............................Melting butter for popcorn
Applesauce/prune butter.......Baking with butter or oil
Walnut oil.................................Cheese sauce over veggies

Other ways to lower cholesterol without drugs:

1. Red yeast extract - lowers cholesterol as much as statin
2. Niacin - boosts HDL (good cholesterol) and lowers LDL (bad cholesterol)
3. Fish oil - AHA recommends 2-4 grams/day
4. Glucomanann - 5-10 grams/day
5. Sytrinol - reduces total cholesterol by 20-30% according to Alternative Therapies journal
6. Fucothin - boosts metabolism to lose weight (especially in belly) and decrease blood pressure

Is Your Artificial Sweetener Making You Fat?

A new study published by the Journal of Toxicology and Environmental Health suggests that consuming Splenda causes weight gain and decreases health intestinal flora.

Veggie of the Month

No matter how you prepare it, spinach does a body good. One cup of spinach (cooked, boiled, drained) has a measly 41 calories, yet provides 987% of the DRI for Vitamin K! It also has 66% the DRI for folate and 49% the DRI for magnesium, not to mention 34% the DRI for Vitamin B6, 23% the DRI for Vitamin C, and 17% the DRI for fiber.

Vitamin K is essential for bone health and blood clotting. Research also shows it may decrease inflammation (helpful for arthritis, osteoporosis, Alzheimer's, heart disease, and type 2 diabetes).

Contaminated Bottled Water

Bottled water costs 2,000 times more than tap water, but is it worth the extra price tag? The answer may surprise you. The Environmental Working Group recently released a report that found "38 different contaminants in 10 brands of bottled drinking water, including bacteria, acetaminophen, fertilizers, solvents, plastic-making chemicals, and the radioactive element strontium."

Skip the bottled water and get a filter for your tap. Besides, 40% of all bottled water is actually tap water! A water filter is key for tap water, as recent studies have found pharmaceuticals (antibiotics, sex hormones and antidepressants) in the water of 24 major US cities. To remove heavy metals, drugs, and other chemicals from your water, look into getting a reverse-osmosis or nanofiltration system.

Source: Natural Solutions

Fruit of the Month

Summer is around the corner and the kiwi is calling your name! This deliciously tart yet sweet fruit packs a whopping 219% of the DRI (daily reference intake) for Vitamin C and 21% of the DRI for fiber, with only 108 calories and under 1 g of fat per cup (approximately 2 large kiwis).

Fun fact: Kiwi actually originated in China during the 14th century, where it was called the gooseberry. It was renamed when New Zealand started producing it commercially.

Two Eggs a Day...

A recent study in the International Journal of Obesity found that "eating 2 eggs a day for breakfast helps you lose 65% more weight and gain more energy than a bagel of equal calories." Eggs give you lots of protein with a small amount of calories, and since protein makes you feel satisfied quicker and longer than carbs - it makes sense to eat eggs for breakfast. The yolk of the egg is high in cholesterol but also contains about 40% of the egg's protein (as well as antioxidants like zeaxanthin and lutein which are important for preventing macular degeneration). So if you don't have a history of high cholesterol, two eggs a day won't likely hurt you. Just watch what you are eating with those eggs...sausage, bacon, home fries, butter or grease are items to stay away from. Instead, pair eggs with fruit, whole-wheat toast or yogurt and cook your eggs in olive or canola oil.



Source: Natural Solutions

Ear Infections = Weight Gain?

New research has shown that frequent ear infections damage taste buds, causing an increased preference for sugary and fatty foods...leading to weight gain. "People who suffered moderate to severe middle ear infections when they were younger were 62% more likely to be obese." The same connection has been made between childhood tonsillectomies and obesity.



Source: Natural Solutions

A Great Reason to Drink Cocoa

"A new study from the Yale School of Medicine found that people who sipped 2 cups of sugar-free cocoa daily improved blood flow by 5% and cut their blood pressure by 3-4 points, which can lower their cardiovascular disease risk. Skip packets with added sugar; the sweetener raises insulin and restricts blood flow, say researchers, limiting the benefits you'd get from the antioxidants in cocoa."



Source: Shape

Preventing Alzheimer's

Beth Reardon, R.D, an integrative nutritionist at Duke Integrative Medicine says, " Alzheimer's begins when a protein in the brain, called CD40, sends out stress signals trigerring an inflammatory response that ultimately kill brain cells." A new study from the University of Illinois found that green peppers and celery are packed with a flavonoid called luteolin. Luteolin diminishes CD40's signals and inhibits inflammation in the brain, which protects the cells from dying.


Source: Natural Solutions

Improve Your Posture

iPosture is a new device that can help improve your posture. The device (found at http://www.iposture.com/) is just bigger than a bottle cap and can worn on your bra, shirt, pendant, or directly on your chest. You record your posture sitting up nice and tall and throughout the day it will vibrate when you slouch for a minute or more. iPosture retails at $64.95 and it can help decrease pain from poor posture. It also helps you make good posture a part of your daily routine. Eventually, it will come naturally and you won't need the device.

Trans Fats = Colon Cancer

"New research from the University of North Carolina in Chapel Hill links high trans fat intake with increased growth of polyps that can lead to colorectal cancer. Study participants who ate 6.5 grams of trans fats daily were 86 percent more likely to have polyps than those who took in only half that amount."


Source: Natural Solutions

Teaching Children to Cope with Stress

Author Linda Lantieri (of Building Emotional Intelligence) has developed a curriculum to help children cope with stress in a healthy and productive manner. The following exercises are recommended for children 5 years of age and older.

1. Check in - help your child recognize some of the signs of stress (tense muscles, fast breathing, upset stomach, jumpiness, etc.) as a step in teaching them how to release it.


2. Make room for silence - try to make silent breaks a part of your daily routine. It could simply be a few minutes at the beginning or end of a car ride or before a meal. Then ask your child(ren) what they hear, see or feel during the quiet time.


3. Create a peace corner - this should be a special area where the child can go to be quiet. The space can include calming elements, such as chimes, a coloring book or journal, peaceful pictures or quiet instrumental music.


4. Honor nature - being out in nature connects us to "a sense of something larger than ourselves and lets us disengage from day-to-day preoccupations."

Source: Natural Solutions

Decrease Your Risk of Developing Gout

The British Medical Journal found that men who drink two soft drinks per day (sweetened with fructose) have an 85% chance of developing gout, which is a painful uric acid buildup that usually occurs in the big toe.

Reducing the Appearance of Cellulite

Cellulite occurs when fat storage chambers swell from connective tissues between the skin and muscle becoming loose. Denise Fuller, aesthetician, says you can temporarily "erase this cottage cheese" look. Try the following:

1. Exercise - do regular cardiovascular exercise and strength training to burn excess fat and strengthen your connective tissues


2. A seaweed compression wrap - helps you sweat out excess water and burn more fat because kelp increases body temperature and metabolism; the compression from the wrap smoothes out bumps for approximately 10 days; avoid seaweed wraps if you take thyroid medication or are allergic to shellfish or iodine


3. Dry brushing - use a natural bristle brush to brush upward on your legs, buttocks, and hips for five minutes per day; dry brushing helps to encourage circulation and improve the appearance of your skin


4. Take a coffee bath - soak in a bath filled with coffee several inches high (with pantyhose on); the coffee increases the flow of fluids and the bath is essentially a do-it-yourself wrap; if you don't have time for a bath, use coffee grounds to exfoliate your hips and butt

Source: Natural Solutions

Preventing Ovarian Cancer

Watching your fat intake has been known to help prevent breast cancer, but new research suggests that it may also prevent ovarian cancer. The Journal of the National Cancer Institute reported that"postmenopausal women who trimmed their daily fat intake to 20% (instead of the average 35%) reduced their risk by 40% in just 4 years." Higher levels of estrogen are linked to ovarian cancer and eating a low-fat diet decreases the levels of estrogen in the blood.

Source: Natural Solutions

Improve Your Memory

Are you over 50 and want to improve your memory? You'll need to walk 150 minutes per week.

Source: JAMA

Not Getting Enough Sleep Can Make You Fat

A recent study from the University of Chicago Medical Center found that "adults who got five and a half hours of shut-eye ate 221 more calories from snack foods than those who slept for eight and a half hours. They also took in a higher percentage of those calories from refined carbs." So while getting enough sleep might not cause you to eat bigger meals, the end result is higher calories in the form of poorly chosen snacks. Stephanie Clark, R.D. says, "If you're exhausted, your body will crave carbs to replenish its energy reserves." If you know you aren't getting enough sleep, or know you are going to be stressed out in the near future, arm yourself with healthy, low-calorie snacks. Some ideas would include sliced fruit, lowfat yogurt, sliced veggies, granola bars, etc.

Startling Statistics

86% of Americans could be overweight or obese by the year 2030! Health care spending could ring in at $957 billion, according to researchers at Johns Hopkins Bloomberg School of Public Health. Don't be part of that 86%! Eat whole, unprocessed foods, exercise regularly (wear a pedometer and aim for 10,000 steps per day) and teach your children to live an active lifestyle by modeling that lifestyle for them.

Yoga Sandals

Have you heard about yoga sandals? Most yoga sandal retailers claim that they provide relief from leg, hip and spinal discomfort along with foot and back pain. While no scientific evidence has backed up these claims, a "Google search reveals numerous testimonials to the benefits" of these types of sandals. The testimonials show a reduction in leg and back pain, and some wearers experienced a massaging effect from the toe separators.


Source: ACE Fitness Matters Jan/Feb 2009

Brown Bag It

Want an easy way to save money AND cut calories? Pack your own lunch! Kerry Neville, R.D. says, "Making meals gives you control over fat and calories. Little things can add up. For instance, a typical takeout sandwich has about 200 calories worth of mayonaisse. Make it at home using a tablespoon of light mayo and you'll cut 150 calories." Harry Balzer, vice president of the NPD group estimates you could save $1,000 per year by brown-bagging it. Get creative...make a sandwich or salad one day and bring leftovers the next. Your waistline and your wallet will thank you!

Online Exercise Library

In December, the American Council on Exercise (ACE) launched a new online exercise library that is available for fitness professionals AND the general public. You can visit the site (www.acefitness.org/getfit) to find integrated and total body workouts, as well as instructions on how to progress from beginner all the way to advanced programs. You can even search for exercises based on which muscle group you want to work, what level you are at, and/or exercises that use certain types of equipment (e.g., dumbbells, stability ball, TRX, barbell, BOSU, resistance bands, etc.) The library also points out common mistakes people make and easy ways to correct your form. Check it out to change up your workout!

The Athlete's Guide to Yoga: A Review

The Athlete's Guide to Yoga: An Integrated Approach to Strength, Flexibility & Focus by Sage Rountree is a comprehensive book on yoga for athletes and also includes a 15 minute DVD. Sage says that "yoga will make you a better athlete." The book is divided into four parts and includes high-quality photos to accompany the poses explained. The author also includes specific training plans and routines for athletes. This book is a terrific resource for athletes who want to improve their performance!

Fruit of the Month

Pears are our in-season fruit choice of the month. One pear will provide 103 calories, 6 g fiber, 212 mg potassium, and 8mg Vitamin C!

Select the right pear for the occasion:

• Bosc - ideal for pies, poaching, and crisps due to its firm flesh


• Anjou - eat raw or cooked (this pear has a semifirm texture and a mellow flavor)


• Bartlett - this variety is ultra-juicy and super-sweet, works well in salads

Kids & Physical Activity

A typical American child spends 4-5 hours per day watching TV, playing video games, or using the computer. Almost 1 in 4 children do not participate in ANY free-time physical activity.

For more information and tips for getting your children more active, check out http://www.healthiergeneration.org/.

Get Inspired to Realize Your Dreams!

The following is taken word for word from a weekly newsletter by Cheryl Richardson:

Before March rolls around and I start receiving calls for interviews from magazines working on spring stories related to sticking with New Year's resolutions, I thought I'd offer you a little shot of inspiration early this year. It's from a story I shared in 2007 that spawned a great list of ways to stay motivated.

A group of friends invited me to see the movie "Dreamgirls," staring Eddie Murhpy, Jamie Foxx, Beyonce Knowles and Jennifer Hudson (who is amazing!). During the movie I was so moved, that I found myself thinking: "I need to do this more often. I need to put myself in places where I have a chance to experience this kind of 'visceral inspiration,' - a strong emotional reaction that lifts me up, takes me to new places in my mind, ignites my creativity, and gives me a first-hand experience of what it looks and feels like to channel Divine Creative Expression." I left the movie thinking about inspiration and the role it plays in keeping us motivated to achieve our most heart-felt goals.

I'm sure you've had a similar experience where you find yourself deeply influenced by a theater performance, a great song, or the stunning beauty of visual art, only to be transported to another place that connects you to your highest potential. You might see a powerful character in a movie who encourages you to keep taking the acting class you finally signed up for last month. Or, you might read the biography of a great athlete who renews your commitment to keep going to the gym. It's the energy of inspiration that can be used as divine fuel that keeps us moving in the right direction.

So, what inspires you to keep pursuing your dreams? Here are a few examples from members of our community:
From an artist: a visit to my favorite museum
From a writer: a long walk on the beach
From a mom: seeing my daughter in a piano recital
From a daily exerciser: listening to a playlist of my favorite music
From a dancer: watching a dvd of my own dance performances

This year, why not make a deliberate attempt to fuel your goals, resolutions, or dreams with regular inspiration - starting now? Don't wait until you lose steam. Make a list of the things that inspire you and resolve to have one experience every week. If music, movies, books, or great conversations provide you with inspiration, you might even make it a daily habit - they're easy to incorporate into your day.

When thinking about inspiration, keep this in mind:
Inspiration = Motivation and Motivation = Realized Dreams

Click here for other things people do to stay inspired. For more great ideas from her, check out http://cherylrichardson.com/ and sign up for her weekly newsletter.

Get Help for Depression

29% of Americans with depression haven't seen a therapist in the last year. If you are suffering from depression and don't know where to turn, check out http://www.locator.apa.org/ to find a psychologist in your area.

Source: Centers for Disease Control and Prevention

Got Chronic Neck & Shoulder Pain?

A recent study in Arthritis Care & Research found that you can decrease chronic neck and shoulder pain by 79% by performing regular upper body strengthening exercises. You can check out www.shape.com/shoulders for a few exercises to help increase strength and decrease pain.

Write it Down to Lose the Weight

Researchers at Kaiser Permanente's Center for Health Research say, "simply jotting down meals and snacks on a Post-it or texting yourself a list of what you eat encourages you to take in fewer calories by forcing you to reflect on how much you are consuming." The researchers found that people who kept a food journal lost about 13 pounds in 6 months (compared to an average of 7.5 pounds for those who didn't write down what they ate).

Stay Safe on the Road

Check out http://www.saferoadmaps.org/ to help you avoid getting into an auto accident. Once at the site, enter and address or the name of a city and an interactive map will help identify accident-prone locations by showing where fatal car crashes have taken place. The site is also helpful for runners, walkers or bikers, because it shows where pedestrians have been hit too!