Carageenan is a “natural” polysaccharide substance that is pulled from red seaweed. Just like MSG is pulled from brown rice! According the FDA, it is safe to put in foods like soy milk, ice cream, beer, hot dogs, milk, lotions, toothpaste, etc, etc because the particles are too big for our guts to absorb. Well according to many authors, these food particles are not to large for us to absorb, as well as interact with our bacteria in our gut in an inflammatory manner. Carageenan will create inflammation in the gut, thus allowing large and small food particles to slip through the intestine, causing an immune system reaction which can lead to mucous build up (secondary to a histamine reaction) in the throat, nose, gut and more. Once the inflammatory cycle is initiated, you will get a release of adrenal, cortisol, prolactin and estrogen which all not only “fight” to reduce inflammation, but also “fight” to regulate blood pressure and blood sugar. But at the same time they will perpetuate the inflammatory cycle putting your body into a catabolic state.

Once food particles begin to slip through the intestine, you will also begin to overload the liver through the portal vein. With this inflammation, there is reduced blood flow, which once again just perpetuates the inflammatory cycle within the intestine. As the liver becomes overloaded, it is unable to detoxify estrogen, other toxins, etc and becomes burdened. This will lead to thyroid issues (as most of the conversion of T4 to T4 happens in the liver and is selenium and glucose dependent), skin issues, hormonal issues, mood issues and more.

Carageenan also:

a. down regulates macrophages within the immune system

b. down regulates cytochrome P450 in the liver which helps to detox medications, supplements, foods, etc

c. interacts with the bacteria in our gut to produce premenstrual symptoms and auto-immune disease such as lupus

d. will interact with estrogen and unsaturated fats to increase liver toxicity

e. will interact with endotoxin to increase NO, inflammatory prostaglandins and toxic free radicals

There are many ways to eliminate it. We have gotten great success with clients who have had severe GI issues (IBS, IBD, UC, etc), thyroid and hormonal issues using our nutritional philosophy, as well as eliminating Carageenan. The first step is to read labels, as it is in many products that we eat and put on our skin: soy, dairy, coconut milk, ice cream, beer, hot dogs, toothpaste, sexual lubricants, etc….if you put it on your skin…you are eating it!

Here are some links where you can learn more about Carageenan, what it does and how to eliminate it:

a. http://www.notmilk.com/carageenan.html

b. http://raypeat.com/articles/nutrition/carrageenan.shtml

c. YouTube on Carageenan

Josh Rubin and Jeanne Rubin

www.eastwesthealing.com

Please call now to set up your consultation! We have clients all over the world!

Don’t you need iron supplements if you are anemic?
In general, no!

•    Many doctors think of anemia as necessarily indicating an iron deficiency, but that isn’t correct. 100 years ago, it was customary to prescribe arsenic for anemia, and it worked to stimulate the formation of more red blood cells. The fact that arsenic, or iron, or other toxic material stimulates the formation of red blood cells doesn’t indicate a “deficiency” of the toxin, but simply indicates that the body responds to a variety of harmful factors by speeding its production of blood cells. Even radiation can have this kind of stimulating effect, because growth is a natural reaction to injury. Between 1920 and 1950, it was common to think of “nutritional growth factors” as being the same as vitamins, but since then it has become common to use known toxins to stimulate the growth of farm animals, and as a result, it has been more difficult to define the essential nutrients. The optimal nutritional intake is now more often considered in terms of resistance to disease, longevity or rate of aging, and even mental ability.

•    An excess of iron, by destroying vitamin E and oxidizing the unsaturated fats in red blood cells, can contribute to hemolytic anemia, in which red cells are so fragile that they break down too fast. In aging, red cells break down faster, and are usually produced more slowly, increasing the tendency to become anemic, but additional iron tends to be more dangerous for older people.

•    Anemia in women is caused most often by a thyroid deficiency (as discussed in the chapter on thyroid), or by various nutritional deficiencies. Estrogen (even in animals that don’t menstruate) causes dilution of the blood, so that it is normal for females to have lower hemoglobin than males. Q. What should I do if my doctor tells me I’m anemic? Is there any situation in which a person needs to take iron supplements?

•    Iron deficiency anemia does exist, in laboratory situations and in some cases of chronic bleeding, but I believe it should be the last-suspected cause of anemia, instead of the first. It should be considered as a possible cause of anemia only when very specific blood tests show an abnormally low degree of iron saturation of certain proteins. Usually, physicians consider the amount of hemoglobin or of red cells in the blood as the primary indicator of a need for iron, but that just isn’t biologically reasonable.

•    If a large amount of blood is lost in surgery, a temporary anemia might be produced, but even then it would be best to know whether the iron stores are really depleted before deciding whether an iron supplement would be reasonable. Liver (or even a water extract of wheat germ) can supply as much iron as would be given as a pill, and is safer.

By Ray Peat

We find that most people that come into see us and say they are anemic, are really not anemic. Having iron deficiency anemia is very rare and it is more common for people to have Pernicious Anemia or B12 Anemia. Pernicious anemia is actually being deficient in intrinsic factor in the stomach and B12 anemia is…well begin deficient in B12. Commonly this is due to:

1. Lack of protein intake or lack of the right types of protein intake

2. Diet too  high in protein which contains high amounts of iron and inflammatory markers such as tryptophan that we have trouble breaking down and store too much of

3. A diet that is completely void of protein such as Veganism

4. Pathogens in the stomach such as a parasite or bacterial infection that disrupts the acidic pH of the stomach

5. HCL deficiency in the stomach from stress, overtaking supplements, diet deficient in protein, excess inflammation, H.Pylori, etc. HCL keeps the stomach pH very acidic which sets the stage for the rest of the GI system, but also initiates protein breakdown and absorption of B12

6. Large intestine: pH issues from hepatobiliary stasis or deficiency, inflammation, low n-butyrate, swelling in the colonocytes, low bifidobater

7. Over consumption of probiotics which can create systemic acidosis

8. Over consumption of Antacids (Tums), being on H2 blockers (Zantac or Pepcid) or being on a Proton Pump Inhibitor (Prilosec)

There are many more reasons, but when it comes down to it…it is all about figuring out why YOU are anemic and what kind! We have helped many people get over this battle with simple nutrition and lifestyle modifications!

EastWest Healing and Performance

760-597-9727

Subscribers to the monthly ezine edition of The Health Gazette will have missed their usual publication this month. This is due to my retirement. I have been honored with the title Editor Emeritus.

The Health Gazette is under new management. I trust it will continue to provide useful, independent, h…

The February 2013 edition of The Health Gazette Ezine was published as scheduled on February 1st.

This month our main article, titled A Final Word on Fats, makes the case that you must eat fats. Certainly some fats are bad for you but many are not just good, they are essential. Avoiding fats the way…

You might have always wanted to be amongst the lot of happy couples. But due to some unexpected reasons your chemistry with your partner is not working. Sometimes you find that the past was good, your partner or your hubby or your girlfriend used to understand even a minute issue that annoyed you bu…

Tulsi has been one of such trees in the whole world that is being wholeheartedly utilized as the herbal product by the entire globe world. In the

Tulsi (Photo credit: Wikipedia)

very beginning this herbal product was just in use by the India and South Asia but soon it began to get spread in the whol…

VitaliKor Day-to-day Routine maintenance – The Approach to Better Reproductive health

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Clinical studies show that in many situations, infertility can be effectively treated naturally with good nutrition and some lifestyle changes.

Quality Fuel:
Nutrition is our body’s fuel and to have health, balance and fertility, we have to provide our system with optimal nutrients. Your diet matters. Your blood carries vital nutrients to your organs, tissues and skin so the richer your blood’s nutrient base, the healthier you are. If your food choices are poor, you will have deficient nutrients and blood toxicity which will result in body and organ dysfunction, and fertility will suffer.

Good nutritional choices will help regulate your endocrine system, balance hormones and stabilize blood sugar, which will help support you in trying to conceive. The endocrine system is burdened by over-eating and weakened by poor food choices, especially by excessive simple carbohydrates (sugar). This system thrives on a balance of complex carbohydrates, lean proteins and good fats at every meal.

Complex Carbohydrates:
Your body uses carbohydrates for energy first and most efficiently. Carbs are the optimal fuel for your body, although your body uses fats and proteins for energy as a second choice, but fats and proteins are really needed for other jobs. Your best foods for this are vegetables, fruits and whole grains.
While vegetables and fruits are low in calories, they pack a huge punch of nutrients that your body needs. To cooked or raw vegetables, you can add nutritious foods like olive oil, almonds and shredded cheese.

Fruits are packed with vitamins and antioxidants that will boost your health. Instead of drinking soda, which has a lot of sugar, choose orange juice or other fruit juice. You will get the vitamins that soda doesn’t have. Snack on fresh fruits to increase your nutrient intake rather than sugary or salty snacks.
Another large source of good carbohydrates is grains and cereals, and you should choose whole grains as they are packed with nutrients. You should eat several servings from this food group each day, such as whole grain bread and high fiber, whole grain cereals. Make your sandwiches with whole wheat bread, dip bread in a mixture of olive oil and garlic or other seasonings with lunch and dinner, have a bowl of cereal for a snack, add whole grain cereals to your casseroles, soups and trail mixes.

Proteins:
Getting enough protein each day is important for healthy tissues and muscles. The recommended protein intake per day for a healthy adult is between 50 and 70 grams, which is about what you would find in eight ounces of beef. In developed countries like the U.S., it isn’t difficult to get your daily protein, but you should choose healthy sources.

All animal products (meat, dairy, eggs) contain a large amount of protein and some plant foods such as beans, nuts and seeds do as well. Fruits and vegetables generally don’t have as much protein, but they still contribute to your overall protein intake. Fish, like salmon or tuna, is a terrific protein source because the fats that accompany the proteins are high in omega-3 fatty acids, (also flax seeds and oil and walnuts) which are essential for good health and often deficient in western diets.

Good Fats:
Omega-3 fatty acids (fish oil) is very healthy fat. It contains nutrients that we need to keep a balance in our bodies. Most people get plenty of omega-6 fats in their diet from the primary oil ingredient added to most processed foods and is found in commonly used cooking oils, including sunflower, safflower, corn, cottonseed, and meat. In direct contrast, most people do not get nearly enough omega-3 oils, (cold-water fish, flaxseeds, canola oil and walnuts) which throws off the balance. The ratio should be in the range of 2:1 – 4:1, omega-6 to omega-3. Together, omega-3 and omega-6 fatty acids play a crucial role in brain function as well as normal growth and development. Deficiencies in essential fatty acids can lead to health problems.

What to Eat…What Not to Eat:
For good fertility health, eliminate processed foods and add more fruits and vegetables to your diet. Choose lean meats and add fish to your diet at least twice a week. If you can’t eat fish (or don’t like it), take a high quality fish oil supplement every day to help maintain balance. Enjoy a handful of nuts as a snack, in main dishes or on fruit desserts – nuts contain healthy fats as well as protein. Use olive oil in salad dressings, as a bread dip, and on your whole-grain pasta instead of spaghetti sauce.

Meal Examples:

• 4-6 oz. Salmon (protein), 1 slice whole wheat bread (complex carbohydrate), and 1 Tbs. olive oil (good fat), 2 cups mixed green salad, and a ripe peach.
• 4-6 oz. baked chicken (protein), small baked potato (complex carbohydrate) with 1 Tbs. olive oil (good fat) and sea salt for seasoning, 1 cup green beans, tomato, and an apple.
• 4-6 oz. tuna (protein), ½ cup brown rice (complex carbohydrate), a handful of almonds (good fat) mixed in a half-cup low-fat yogurt, and a banana.
• 4-6 oz. fresh, baked fish (protein), ½ cup cooked beans (complex carbohydrate), ½ fresh avocado (good fat), and grapes.
• 2 eggs (protein), 1 slice rye bread (complex carbohydrate), 1 Tbs. natural peanut butter (good fat), and 1 cup orange juice.

Turkey and tofu are also excellent protein choices. Red meat should only be eaten occasionally and only hormone/antibiotic free. Choose a wide variety of vegetables and fruits for your complex carbohydrate group as they all contain different vitamins, minerals and antioxidants. Flax seed oil, olives, macadamia nuts and natural almond butter are also good choices of good fats.

Foods to avoid when trying to conceive:
Bacon, hot dogs, processed deli meats, ice cream, candy, cake, cookies, fried foods, alcohol, pastries, white rice and white flour.

Research has found that several things can cause disruptions in fertility. Being undernourished, going on fad diets, unhealthy weight loss, being obese, high exercise levels can all contribute to infertility.

Effects of weight-loss on fertility:

• Losing 10-15% of usual body weight can decrease estrogen and testosterone. Gaining weight back to within 95% of usual body weight can return hormone levels to normal.
• High levels of physical activity and calorie deficits can cause delays and interruptions in normal menstrual cycles which appear to result from hormonal and metabolic changes.
• Prolonged energy restriction leads to “Energy Drain”, constant dieting, not enough food and excessive exercise. Negative energy balance leads to amenorrhea (the absence of menstrual period in a woman of reproductive age).
• Getting some exercise is important, but it should be moderate exercise for health, such as taking walks.

Effects of vegetarian diet:
Women who have vegetarian diets which are high in fiber, low in fat and quality protein (no red meat) have lower circulating estrogen levels. They are more likely to have irregular menstrual cycles than women who eat animal products. If you are going to go ‘Low Fat’, you should definitely choose high quality fats, such as olive oil, nuts, and avocados or take fish oil supplements on a regular basis to avoid a deficiency of essential fatty acids. Getting the cholesterol your body needs is essential for the synthesis of estrogen.

Effects of Caffeine:
In a European study, women who drank 4 cups of coffee a day (500mg caffeine) were 50% less likely to get pregnant versus women who had a low caffeine intake. In a U. S. study, it was suggested that having more than 300mg of caffeine per day (coffee, soda, and tea) decreased fertility by 27% per cycle versus a small amount of caffeine intake in women. Also, the effect of caffeine is stronger in women who smoke.

Effects of Alcohol:

• Fewer eggs retrieved
• Less chance of pregnancy
• Greater chance of spontaneous abortions
• Risk of Fetal Alcohol Syndrome

Effects of Smoking:

• Tubal abnormalities
• Alterations in immune system
• Menstrual cycle abnormalities
• Low estrogen production
• Low birth weight
• Higher risk of SIDS (Sudden Infant Death Syndrome)

A balanced diet, moderate exercise and other healthy lifestyle choices are major components in balancing the body, mind and spirit in preparation for conception.

After many years of tanning and sun-worshipping, reports came to light that said almost any amount of exposure to the sun would, and had resulted in skin cancer. Since then (several decades) we’ve been told that the sun is dangerous and we should cover up our skin anytime we go out. It was decided by experts that the use of sunscreen would prevent skin cancer and protect your health. This was recommended despite of a lack of any adequate safety testing of the chemicals in sunscreens. Commercial sunscreens popped up everywhere and a new billion dollar industry was born.

Recently, a study by the U.S. Centers for Disease Control (CDC) revealed that 97% of Americans are contaminated with a widely used sunscreen ingredient called oxybenzone that has been linked to allergies, hormone disruption, and cell damage. A companion study published just one day earlier revealed that this chemical is linked to low birth weight in baby girls whose mothers are exposed during pregnancy. Oxybenzone is also a penetration enhancer, a chemical that helps other chemicals penetrate the skin, which eventually make their way into the bloodstream.

Two University of California scientists believe that the rise in skin cancer is linked with increased use of chemical sunscreens. They say chemical sunscreens offer a false sense of security resulting in excessive sun exposure, which is risk #1. Now, it seems that risk #2 is the toxic chemicals in the sunscreens themselves.

Another factor to consider is that the application of sunscreens interfere with the skin’s ability to produce vitamin D and can cause a vitamin D deficiency that can greatly impact your health.

Ingredients in sunscreens are not regulated…
Sunscreens, like other cosmetics, are not regulated in a strict sense, but most companies display claims that assure you their products are safe. Testing may involve as little as testing the ingredients to determine if the chemicals cause swelling, rashes, or other acute reactions. Manufacturers are not required to test the ingredients in their products to determine if they cause long-term, negative health effects such as cancer, disruption of hormones or the inability to have a healthy child.

Over the past decade, many scientists studying cancer have come to the conclusion that the use of sunscreen chemicals may be increasing the incidence of cancer and that sunlight exposure may actually decrease human cancer rates and improve your health.

It now appears that many heavily-used chemical sunscreens may actually increase cancers by virtue of their free radical generating properties. And more insidiously, many commonly used sunscreen chemicals have strong estrogenic actions that may cause serious problems in sexual development and adult sexual function, and may further increase cancer risks.

Organic chemists have long been long aware of the dangers of compounds in chemical sunscreens, but this was ignored by the manufacturers of commercial sunscreens and most of the medical establishment.

Chemical Sunscreens Include:

• Benzophenones (dixoybenzone, oxybenzone)
• PABA and PABA esters (ethyl dihydroxy propyl PAB, glyceryl PABA, p-aminobenzoic acid, padimate-O or octyl dimethyl PABA)
• Cinnamates (cinoxate, ethylhexyl p-methoxycinnamate, octocrylene, octyl methoxycinnamate)
• Salicylates (ethylhexyl salicylate, homosalate, octyl salicylate)
• Digalloyl trioleate
• Menthyl anthranilate
• Avobenzone [butyl-methyoxydibenzoylmethane; Parsol 1789] – This is the only chemical sunscreen currently allowed by the European Community. However, its safety is still questionable since it easily penetrates the skin and is a strong free radical generator.

What do these chemicals do?

1. These chemicals generate free radicals that increase cellular damage and changes that lead to cancer. An example is Psoralen, a compound that is used to treat psoriasis, increases skin cancer rates 83-fold.
2. They often have strong estrogenic activity. Estrogenic – “Gender Bending” – chemicals interfere with normal sexual development – engendering a host of secondary medical problems.
3. They are synthetic chemicals that are alien to the human body and accumulate in body fat stores. The human body is well adapted to de-toxify biologicals that it has been exposed to over tens of millions of years. But it has often has difficulty removing new and non-biological compounds such DDT, Dioxin, PCBs, and chemical sunscreens.

Cancer and sunscreens…
Worldwide, the greatest rise in melanoma (the deadliest form of skin cancer) has been experienced in countries where chemical sunscreens have been heavily promoted the rise in melanoma has been exceptionally high in Queensland, Australia where the medical establishment has vigorously promoted the use of sunscreens. Queensland now has more incidences of melanoma per capita than any other place on Earth.

Skin cancer increase NOT due to Ozone Depletion…
But what about ozone depletion and skin cancer? Could this be the cause of the increased skin cancer rates? Professor Johan Moan of the Norwegian Cancer Institute found that the yearly incidence of melanoma in Norway had increased by 350% for men and by 440% for women during the period 1957 to 1984. He also determined that there had been no change in the ozone layer over this period of time. He concludes his report in the British Journal of Cancer by stating “Ozone depletion is not the cause of the increase in skin cancers” (Moan, J. & Dahlback, A. The relationship between skin cancers, solar radiation and ozone depletion. British Journal of Cancer, Vol. 65, No. 6, June 1992, pp. 916-21).

Here’s an interesting fact:
Only 10 chemical ingredients are banned from cosmetics in the United States. 1,100+ chemical ingredients are banned from cosmetics in the European Union.

Healthy alternatives…
The best-known physical blocks are zinc oxide and titanium dioxide, naturally occurring minerals more effective than some chemical sunscreens. They work as a barrier against sun damage. An alternative is to choose only products that are made from non-toxic natural or organic materials. Non-Toxic natural or organic products do not contain hazardous chemicals, so they are safe and healthy. One of the easiest ways to make a positive impact on your planet and your life is to use safe, non-toxic personal care products.

There are many simple lifestyle changes you can make to radically decrease your risk of sunburn, such as choosing your essential fatty acids wisely, increasing raw vegetables loaded with skin protecting antioxidant phytonutrients, and avoiding processed foods and sugars.

Additionally you can use clothing wisely to avoid sun-induced skin damage. Wearing a hat keeps the sun off your face and the very thin skin around your eyes which is particularly sensitive to photo-aging skin damage from the sun.

Natural sunlight is the best way to get your vitamin D so try to spend small amounts of time in the sun without any sunscreen. Vitamin D plays a crucial role in your overall health and well-being. Safe sun exposure is the key.

If you add one new healthy habit each day for seven days, you will be on the road to better health than you’ve ever experienced. Some of the simplest things in life work the best and this is certainly true of the health tips in this article. A healthy diet is not about restriction, it’s more about ‘crowding out’ bad foods and replacing them with good ones. It doesn’t have to be complicated. Just read on and see for yourself!

Day 1: Drink 6-8 glasses of water a day. Your body is estimated to be about 70 percent water. Blood is mostly water, and your muscles, lungs, and brain all contain a lot of water. Your body needs water to regulate body temperature and to provide the means for nutrients to travel to all your organs. Water also transports oxygen to your cells, removes waste, and protects your joints and organs. Without enough water, the liver can’t do its job well. And its job, as you know, is to detox the whole body—a pretty important task in these modern times. Also, did you know that about 80% of the population is chronically dehydrated? Do you feel tired a lot and have headaches? Is your skin dry and do your moods shift frequently? These can all be signs of dehydration. The cure? Drink more water every day!

Ever feel puffy and bloated? Drink more water! It can help to ease the fluid retention and bloating associated with premenstrual syndrome. Trying to lose weight? Drink water. It naturally suppresses the appetite and helps the body metabolize fat.

It’s important to keep in mind, however, that it is possible to drink too much water. A good rule of thumb is to drink between six to eight glasses per day. Try filling a large water bottle (32 oz.) and keep it with you throughout the day to start, and then try to drink two of them a day once you’ve gotten used to drinking more water.

Day 2: Walk 20 minutes a day. Exercise is just as important to good health as drinking water and eating nutritious foods. Some of the reasons why are: exercise improves your mood. Need to blow off some steam after a stressful day? A brisk 20-minute walk can help you calm down. Worried about heart disease? Hoping to prevent osteoporosis? Regular exercise can help you prevent, or manage, these conditions along with high blood pressure as well. And there’s more. Regular exercise can help you prevent type 2 diabetes. If you need more convincing, you’ll have more energy and burn calories making it easier to control your weight. If you’re new to exercise, try taking two 10 minute walks a day, and if you can take your walk outside, you’ll get the added benefits of fresh air and vitamin D from the sun!

Day 3: Eat more greens. Green vegetables are the foods most missing in modern diets. Learning to cook and eat greens is essential to building good health. When you nourish yourself with greens, you will naturally crowd out the foods that make you sick. Greens strengthen the blood and respiratory systems. In Asian medicine, green is related to the liver, emotional stability and creativity. Nutritionally, greens are very high in calcium, magnesium, iron, potassium, phosphorous, zinc and vitamins A, C, E and K. They are loaded with fiber, folic acid, chlorophyll and many other micro-nutrients and phyto-chemicals.

Some of the benefits from eating dark leafy greens are:

• Blood purification
• Cancer prevention
• Improved circulation
• Strengthened immune system
• Promotion of healthy intestinal flora
• Promotion of subtle, light and flexible energy
• Lifted spirit and elimination of depression
• Improved liver, gall bladder and kidney function
• Cleared congestion, especially in the lungs, by reducing mucus

There are so many greens to choose from. Find greens that you love and eat them often. When you get bored with your favorites, be adventurous and try greens that you’ve never heard of before. Broccoli is a favorite and gives you strong, grounded energy. Rotate between bok choy, Napa cabbage, kale, collards, watercress, mustard greens, broccoli rabe, dandelion and other leafy greens. Green cabbage is great in the form of sauerkraut or raw. Arugula, endive, chicory, lettuce, mesclun and wild greens are generally eaten raw, but can be consumed in any creative way you enjoy. Spinach, Swiss chard and beet greens are best eaten in moderation because they are high in oxalic acid, which depletes calcium from bones and teeth, and may lead to osteoporosis. Cook these vegetables with something rich like tofu, seeds, nuts, beans, butter, animal products or oil. This will balance the effect of the oxalic acid.

Cooking Greens

Try a variety of methods like steaming, boiling, sautéing in oil, water sautéing, waterless cooking or lightly pickling, as in a pressed salad. Boiling makes greens plump and relaxed. Boil for under a minute so that the nutrients in the greens do not get lost in the water. You can also drink the cooking water as a healthy broth or tea if you’re using organic greens. Steaming helps vegetables to retain their fiber, causing them to move more easily through the digestive tract. Raw salad is also a wonderful preparation for greens. It’s refreshing, cooling and soft, and supplies live enzymes.

When some people hear “leafy green vegetables,” they often think of iceberg lettuce, but the ordinary, pale lettuce in restaurant salads doesn’t have the power-packed goodness of other greens. Get into the habit of adding these dark, leafy green vegetables to your daily diet.

Day 4: Eat more fruit. Fiber, which is naturally present in high amounts in fruit, is responsible for many of its benefits. Fruit is also high in antioxidants as well as rich in vitamins. Fruit tends to have lower glycemic index values than processed foods, meaning they have a smaller impact on blood sugar levels and helps curb sweet cravings. Besides these benefits, eating fruit helps to cleanse the body, especially the colon. Try eating 2 to 3 pieces of fruit a day and eat a variety of fruits. (Note: eating whole fruits is much better for you than fruit juice, which does not contain the fiber, and is most times loaded with sugar.)

Day 5: Eat whole grains. Whole grains have been a central element of the human diet since early civilization. Humans ceased being hunter-gatherers and settled down into farming communities when they were able to cultivate grain crops. People living in these communities—on all continents—had lean, strong bodies. In the Americas, corn was the staple grain. In India and Asia, it was rice. In Africa, people ate sorghum. In the Middle East, they made pita bread, tabouli and couscous. In Europe, corn, millet, wheat, rice, pasta, dark breads and even beer were considered health-providing foods. In Scotland, oats were a staple food. In Russia, they ate buckwheat or kasha. Very few people were overweight.

Whole grains are an excellent source of nutrition, as they contain essential enzymes, iron, dietary fiber, vitamin E and B-complex vitamins. Because the body absorbs grain slowly, they provide sustained and high-quality energy.

The quickest way to create great grains is to experiment and find what works for you. Here are basic directions:

1. Measure the grain, check for bugs or unwanted material, and rinse in cold water, using a fine mesh strainer.
2. Optional: soak grains for one to eight hours to soften, increase digestibility and eliminate phytic acid. Drain grains and discard the soaking water.
3. Add grains to recommended amount of water and bring to a boil.
4. A pinch of sea salt may be added to grains to help the cooking process, with the exception of kamut, amaranth and spelt (salt interferes with their cooking time).
5. Reduce heat, cover and simmer for the suggested amount of time.

All liquid measures and times are approximate. Cooking length depends on how strong the heat is. It’s a good idea, especially for beginners, to lift the lid and check the water level halfway through cooking and toward the end, making sure there is still enough water to not scorch the grains. Be sure to taste the grains to see if they are fully cooked or starting to burn.

Cooking larger grains like brown rice, barley and berries in a pressure cooker speeds up cooking time and creates softer grains.

Cooked grains keep very well. Busy people can prepare larger quantities of grains and simply reheat with a little oil or water later in the week. Also, to keep in mind, roasting grains makes them more alkaline.

*The texture of grains can be changed by boiling the water before adding the grains. This will keep the grains separated and prevent a mushy consistency. This is the only way to cook kasha. Do not add kasha to cold water, as it will not cook properly. For a softer, more porridge-like consistency, boil the grain and liquid together.

**Technically not a grain, but a small pasta product.

Day 6: Eat more nuts and seeds. These little gems contain healthy fats, vitamins, minerals and fiber. Most nuts contain healthy protein as well.

Classified as a nut, almonds are actually the seed of the fruit of an almond tree. Eating twelve almonds per day can provide you with the recommended daily allowance of essential fatty acids, which are vital to good health. Almonds are rich in potassium and are considered a “good” fat. However, these fruit seeds are high in calories, so limit your intake to no more than twelve per day. Unblanched almonds are considered to be the healthiest choice. Avoid dry roasted almonds or almonds covered in sugar, honey or salt.

Pumpkin seeds: Research shows pumpkin seeds to be effective in lowering cholesterol levels, promoting prostate health, and supporting the function of the immune system. Pumpkin seeds are a rich source of potassium, omega-3 fatty acids and zinc. One and one-half ounces of pumpkin seeds can provide over one-third of an adult’s daily zinc requirements. However, pumpkin seeds are high in calories and should be eaten in moderation. Limit consumption to no more than three times weekly.

Sunflower seeds: One of the most popular seeds consumed, sunflower seeds are rich in vitamin E and are known to reduce the risk of heart disease and cancer. Studies have also shown them effective in guarding against cataracts. Experts recommend eating two tablespoons of sunflower seeds each day. Doing so will double your intake of vitamin E. However, they are high in calories and should be eaten in limited quantities.

To get more of these healthy foods in your diet, try these tips:

• Sprinkle nuts and seeds on a healthy salad.
• Sliced almonds taste great on fish or vegetable dishes.
• Roast your own pumpkin seeds in the oven.
• Coarsely grind some nuts or seeds and add one-fourth to one-half cup to your favorite whole grain bread recipe or bread machine mix.

Other good choices are walnuts, flaxseeds, sesame seeds, peanuts and cashews.

Day 7: Celebrate your new and improved health and do it all again next week!

While the flu is always being passed around the human population, it hardly ever reaches epidemic proportions; however, in the 20th century there have been three flu pandemics. What causes a flu pandemic to occur is when a new strain of the virus arises that most people have no immunity to. World health officials are vigilantly watching the ongoing swine flu outbreaks in Mexico and the U.S. to see if they might set off the next one.

A Short History of Pandemics:
In 1918, the Spanish flu pandemic was first identified in the U.S. but during World War I, we were censoring the press and it received more media attention in Spain and thus became known as the Spanish flu. It was perhaps the deadliest outbreak of all time and struck mostly healthy young adults. The estimated death toll was approximately 40 to 50 million people worldwide.

In 1957, the Asian flu was first identified in China. This virus affected mostly children and the elderly and caused about 2 million deaths worldwide.

In 1968, the Hong Kong flu was first identified in Hong Kong and spread around the world over a two-year period. The people most susceptible to the virus were the elderly, and around 1 million people are estimated to have died in this epidemic.

Direct Associations with The Swine Flu:
In 1976 an influenza epidemic began when an army recruit at Fort Dix, NJ complained of feeling tired and weak. He died the next day and other soldiers were soon hospitalized. His death was credited to swine flu and officials said the flu strain was linked to the 1918 epidemic.

President Gerald Ford was strongly urged by health officials to take action, and approximately 24% of the U. S. population was vaccinated. The tragic consequences of the vaccine were approximately 500 cases of Guillain-Barré syndrome tied to an immunopathological reaction to the vaccine. There were 25 associated deaths from severe pulmonary complications.

The Current Swine Flu Threat 2009:
The new flu strain is a combination of pig, bird and human viruses, prompting worries from health officials that humans may have no natural immunity to the pathogen. An estimated 170 deaths in Mexico are believed to have been caused by the never-before-seen virus, according to published reports.

Dr. Richard Besser, acting director of the U.S. Centers for Disease Control and Prevention, said there were 160 confirmed cases of infection with the swine flu virus in 21 states, with one death in Texas (a Mexican boy who traveled to the U.S.). Most of the cases involved people under age 18, but patients range in age from 8 to 81. All of the cases diagnosed in the United States have continued to be mild, federal health officials said. For the latest stats and safety information please visit: http://www.cdc.gov/h1n1flu/

The World Health Organization as of Wednesday raised the swine flu epidemic level from 4 to 5, signifying that a pandemic is looming, and urged countries to implement their pandemic plans. So far, the virus has been identified in Mexico, the U.S., Switzerland, Canada, New Zealand, Britain, Germany, Spain, Israel and Austria.

Currently, the FDA and the CDC are developing virus reference strains — the information that is necessary to develop a vaccine. The earliest a vaccine could be ready is this fall, said Dr. Anthony S. Fauci, director of the National Institute of Allergy and Infectious Diseases.

While health officials have said that the cases of infection found in the United States so far are mild, they expect more severe cases as time goes on. The incubation period for the U.S. cases is two to seven days, which is typical for a flu virus.

As with the previously tested strains of the swine flu virus, new testing found that the pathogen remains susceptible to the two common antiviral drugs Tamiflu and Relenza, according to an April 28 report from the CDC’s Morbidity and Mortality Weekly Report.

Symptoms of Swine Flu:
Symptoms of swine flu are similar to those caused by other flu viruses. These include fever, chills, coughing, headache, body aches, sore throat, and fatigue. Sometimes vomiting, diarrhea and nausea occur. In the past, pneumonia and potentially fatal respiratory failure have been associated with the swine flu but symptoms vary with individuals.

What can you can do to help avoid this virus?
Practicing good hygiene is still your best line of defense. Be sure to wash your hands frequently, cough or sneeze into your elbow – facing the floor, avoid sharing utensils, cups and food. Also, avoid crowded settings and stay at home as much as possible should an outbreak occur. If you are sick, avoid contact as much as possible with other members of your household. Facemasks can help, but are not fool-proof. Staying abreast of the news on the flu virus will possibly help you to avoid areas of outbreaks.

If you haven’t already, start a program of good nutrition (plenty of fresh fruits and vegetables, lean proteins and good fats). Take a quality multivitamin/mineral, a probiotic (strengthens the immune system), and an omega-3 supplement (fish oil) everyday. Doing these things builds a stronger, healthier body that will be able to fight off infections better.

Infectious Period:
Persons with swine influenza A (H1N1) virus infection should be considered potentially contagious for up to 7 days following illness onset. Persons who continue to be ill longer than 7 days after illness onset should be considered potentially contagious until symptoms have resolved. Children, especially younger children, might potentially be contagious for longer periods. The duration of infectiousness might vary by swine influenza A (H1N1) virus strain. Non-hospitalized ill persons who are a confirmed or suspected case of swine influenza A (H1N1) virus infection are recommended to stay at home (voluntary isolation) for at least the first 7 days after illness onset except to seek medical care.

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