Make your own Vitamin Water!

Here's one you might like! How to make your own Vitamin Water! - Dr. K.

The Easiest, Cheapest, Safest Flu Fighter: Vitamin C

This year, there’s even more fretting than usual about how best to fight flu, thanks to the questions and concerns surrounding H1N1. But there’s one time-tested approach that seems to be overlooked... a sure-fire flu-fighting strategy that has long been embraced by both the natural and mainstream medical communities as an effective immune booster. It’s safe and inexpensive and even tastes good enough that children don’t object. What is it? Good old vitamin C. let us go to Daily Health News contributing medical editor Andrew Rubman, ND, to tell us why this simple and classic strategy can be so effective at fighting off flu.

Strengthen Immunity the Natural Way

In understanding how flu spreads, it’s critical to remember that most people will be exposed to a flu virus this season, observes Dr. Rubman. Whether or not you succumb depends in large part on the integrity of your immune system. If you are in robust health -- if you eat well, get a proper balance of rest and exercise, manage stress in a positive fashion and practice good hygiene -- the odds are better that you will successfully stave off microbial invaders. Where does vitamin C fit in? It provides some extra-strength protection, particularly important this worrisome season. According to Dr. Rubman, this nutrient is one of the most important for human function, and it’s also one of the most thoroughly studied. He believes it protects the body from cold and flu viruses more effectively than other supplements and medications because of its ability to build immunity, attack disease-causing organisms, reduce congestion, and strengthen cells and tissue. It does all this by fortifying two particular functions...

• Collagen construction and maintenance. Vitamin C supports collagen, a vital protein that strengthens the cell walls of the body’s circulatory system. Intact collagen protects the resiliency of tissue in the respiratory and digestive tract, repelling infiltration by dangerous germs. Healthier tissue is less likely to be vulnerable to infection.

• Antioxidant protection. Vitamin C also is a powerful antioxidant that quenches reactive oxygen species and prevents cell damage from free radical molecules. Vitamin C renders mucous membranes and underlying tissue less vulnerable to penetration and replication of the virus. Some research suggests that it reduces the duration and severity of colds.

How Much to Take?

Generally speaking, the more debilitated you are, the more vitamin C you need, notes Dr. Rubman. Cautioning that this should never be done without a physician’s oversight, he told me that he sometimes prescribes 3,500 mg to 4,000 mg vitamin C daily to his patients for prevention. (Ask your health care provider about the most effective course for you.)

For those who already have chills, aches, fever or other telltale signs of the flu, a physician trained in the use of nutritional supplements may go even further, and prescribe doses as high as 7,000 mg to 8,000 mg a day until symptoms abate. Be aware though that doses over 2,000 mg/day can cause stomach upset, diarrhea or other acute symptoms. Dr. Rubman says this is one of the reasons it is so important to take this and other supplements under medical supervision. Also if you are taking large doses, ask your doctor whether it’s best to taper off gradually when you feel better, rather than stop all at once.

Make Your Own Vitamin Water

To make it easy to get your vitamin C, Dr. Rubman suggests that you make your own "vitamin water." What you make at home is far superior to most products available commercially, which are often adulterated with sugar or other additives. Buy vitamin C as ascorbic acid (not mineral ascorbate or ester C) in bulk powder form, which is as effective as, but less expensive than, tablets. Depending on whether your objective is prevention or treatment, dissolve the appropriate amount of vitamin C in one quart of a 50/50 juice/water mix. This will retain its potency a week or more if refrigerated. Dr. Rubman told me that his favorite recipe is to use four teaspoons per quart of Eclectic Institute’s Nutrigenomic Berry Powder. That, he says, "sweetens and strengthens the value of the vitamin C." If you like, you can make it sweeter yet by drizzling in honey or maple syrup to taste. Vitamin C tends to neutralize stomach acid, so it’s best to drink this in divided doses away from mealtime -- for instance, take a few swigs of your vitamin water every hour or so between meals.

While many experts consider vitamin C nothing less than miraculous, Dr. Rubman warns that it’s not magical. It won’t undo poor health habits, nor will it be helpful if you pair it with a poor diet. Instead, eat lots of flavonoid-rich fruits and vegetables (citrus fruits, strawberries, cabbage, turnip greens, etc.), which help the body absorb and utilize vitamin C more efficiently. Also, consider taking vitamin C with synergistic supplements that support its use while adding in their own healing benefits. For example, pair vitamin C (which protects the watery parts of cells) with vitamin E (which defends their fatty parts). Vitamin D, selenium and zinc are likewise beneficial.

Source(s): Andrew Rubman, ND, medical director, Southbury Clinic for Traditional Medicines, Southbury, Connecticut.www.naturopath.org.

11 Ways to Live to 100

We all want to live longer right! But remember it's not just quanity of life, it's quality as well! Were here to keep you health so you can enjoy your longer life! Here are very good suggestion! Dr. K

Our modern day version of the search for a fountain of youth takes place in Big Pharma's research and development labs, as they vie to make the pill or potion that will stave off the ravages of age. Is there a better, more natural way? We have been seeing lots of great research focusing on secrets to longer life. Here are some of the best that I've found. These very simple and low-tech steps can make enormous impact on your health and longevity.
1. Run for Your Life
People who run in midlife and beyond live longer, report researchers in the August 11, 2008, issue of the Archives of Internal Medicine. The authors concluded that vigorous exercise such as running at middle and older ages was associated with reduced disability in later life and a higher survival rate. Older runners (50 years and over) remained more fit than older people who did not run, and were about twice as likely to be alive after 20 years. Especially as we grow older, exercise is essential to keeping the body strong and supple, boosting blood supply to the brain, maintaining bone density and controlling stress and anxiety. Of course, any physical activity is better than none -- and the more, the better. Try to fit in at least 30 minutes of moderate to vigorous exercise -- brisk walking, bicycling, swimming, dancing -- most days of the week.
2. Daily Brain Training
It's not just physical exercise that pays dividends over time -- successful aging requires a commitment to brain fitness as well. To stay sharp and stave off cognitive decline, challenge your mind as well as your muscles, urges Robert N. Butler, MD, president and CEO of the International Longevity Center and author of The Longevity Revolution: The Benefits and Challenges of Living a Long Life. His suggestions for good brain workouts include learning a new language or playing a musical instrument. Other ideas include doing daily puzzles, such as crossword or Sudoku, and joining discussion groups on books, current events, religion or other topics you find stimulating. Also useful -- a growing number of electronic programs, ranging from a Nintendo game system called Brain Age (www.brainage.com) to a computer program by Posit Science called Brain Fitness Program Classic (www.positscience.com).
3. Food for Thought
Specific substances shown to help fight aging include resveratrol (in grapes, grape juice and red wine) and other similar polyphenols (in blueberries, raspberries and cranberries). These help discourage inflammation, which is believed to lie at the root of cognitive decline, cardiovascular disease, rheumatoid arthritis, cancer and more. Other youth-enhancing foods and beverages include walnuts, strawberries, pomegranate juice, green tea, sweet potatoes and spinach. These will fortify wellness and longevity.
4. Flaxseed, Fish and Other Sources of Omega-3 Fatty Acids
Omega-3 fatty acids support heart, brain, joint and skin health and more. One of them -- docosahexaenoic acid or DHA -- may help prevent cognitive decline, and in animal studies shows promise in limiting development of the amyloid plaques in the brain that are associated with Alzheimer's disease. Good food sources of omega-3 fatty acids are fish (salmon, tuna, herring, etc.), flaxseeds and walnuts. Supplements are another way to go -- . 
5. Turn to Turmeric
Like omega-3 fatty acids, turmeric confers cognitive benefits -- its main biologically active phytochemical component is antioxidant-rich curcumin, which has been shown to reduce inflammation and oxidative damage and improve learning and memory. Interestingly, Alzheimer's disease is rarer in India, where curry is frequently consumed, than in other cultures.
6. Cut Calories
Research indicates staying slim may add years of healthy living to your life. Excess weight has been shown time and time again to lead to all sorts of life-threatening diseases. In contrast, calorie restriction has been known to slow aging in animals, and a new study in the June 2008 issue of Rejuvenation Research suggests that it may have the same impact on humans. According to researchers at Washington University, reducing your intake by just 300 to 500 calories a day (skip the extra slice of pepperoni pizza for lunch or forego the chocolate cake for dessert) may slow the aging process by lowering levels of the thyroid hormone triiodothyronine. Learn more about this approach at the Web site of the Calorie Restriction Society (www.calorierestriction.org).
7. Let the Sunshine Vitamin In
Vitamin D plays an ever more important role in our health as we age -- yet an increasing number of Americans are deficient in it, says Daily Health News contributing medical editor Andrew L. Rubman, ND. It's a phenomenon he blames on the sun avoidance urged by dermatologists and sunscreen marketers, which has the unintended result of blocking our ability to synthesize vitamin D from the sun. Lack of the sunshine vitamin may not only harm the bones, it may influence your risk of heart disease and certain cancers. One study in the June 9, 2008, issue of the Archives of Internal Medicine linked low levels of vitamin D to increased heart attack risk, and another in the June 23 edition found that a vitamin D deficiency more than doubled the risk of death from any cause. For protection against vitamin D deficiency, Dr. Rubman suggests 15 minutes of sunshine daily (hold the sunscreen). Dietary sources of vitamin D include salmon, tuna, eggs and enriched dairy products. If your doctor orders a vitamin D test and your levels are still low, he/she may also prescribe up to 2,000 IU/ daily.
8. Attack Anxiety
Anxiety is the enemy of longevity. In one study, conducted in part at Purdue University, and which included more than 1,600 men aged 43 to 91, researchers used personality tests to identify "neurotic" individuals -- those who worried too much and reacted to stress negatively. After 12 years, only half the men who measured "high" or "increasing" (meaning their anxiety levels were going up, not down, as they aged) on the neuroticism scale were still alive, as compared with about 80% of the others. These results were published in the May 2008 edition of Psychological Science.
9. Work for Living
Purpose and passion are essential. Older people need to define goals, keep busy and continue to give themselves a good reason to get out of bed each morning, Dr. Butler emphasizes. In his view, people who like their work would most likely enjoy happier and healthier lives if they postponed retirement, or perhaps just cut back to part-time. Alternatively, there are ways to keep your hand in, even after retirement. For example, retired journalists can teach classes at city colleges and bankers may volunteer to help people with their finances at public libraries.
10. Friends for Life
Socializing, including staying in touch with your friends and family, as well as being part of some kind of community, grows more important as you age. In fact, social isolation in seniors is a risk factor for stress, health problems and even early death. The stress hormone cortisol contributes to damage of the hippocampus (the part of the brain essential to the formation of memories, and the region most impacted by cognitive decline).
11. Take Time to Play
While work is important, so is play. There's truth in that old saying: It's important to stop and smell the roses. Throughout life, make time to take vacations, enjoy lazy weekends, laugh with friends, play with grandchildren and continue to build the memories that go into making a long life a good one.

Source(s): Robert N. Butler, MD, president and CEO of the International Longevity Center and author of The Longevity Revolution: The Benefits and Challenges of Living a Long Life (PublicAffairs). Dr. Butler was the founding director of the National Institute on Aging of the National Institutes of Health, which he directed from 1976 to 1982.

Tendon Rupture, a Little-Known Side Effect of Antibiotics

Here's an article that will make you think! It's scary to find out what some of these so called "safe" drugs have as side effects! Watching your back, Dr. K

Tendon Rupture, a Little-Known Side Effect of Antibiotics

Here's one more for the long list of tales about how the drugs we take to heal us can end up causing harm: The FDA has announced that it will now require a "boxed warning" (its strongest warning on a label) about the risk of tendonitis and tendon rupture associated with use of fluoroquinolone antibiotics -- such as ciprofloxacin (Cipro) -- along with mandated distribution of a newly detailed medication guide to be dispensed by pharmacies with the drug.

WHAT YOU NEED TO KNOW

Fluoroquinolones such as ciprofloxacin (Cipro and Proquin XR), gemifloxacin (Factive), levofloxacin (Levaquin), moxifloxacin (Avelox), norfloxacin (Noroxin), and ofloxacin (Floxin) are commonly prescribed for upper respiratory, gastrointestinal and urinary tract infections (UTIs). FDA-approved labeling for these drugs mention the risk of tendonitis, but clearly public awareness is not widespread as the FDA continues to receive reports of tendon-related adverse events related to them. The FDA has received more than 400 reports of tendon rupture plus more than 1,200 of tendon problems, and, it's possible this represents only the tip of the iceberg since it's suspected that just a small fraction of cases are reported to the FDA.

In going to Sidney Wolfe, MD, director of The Health Research Group at Public Citizen, an advocacy group based in Washington, DC, which has been pushing the FDA on this point since 2006. In his view, these requirements are better than none, but far from complete. "This accomplishes two of the three steps we've urged," he said. "We've also requested that the FDA require drug companies to send a warning letter to physicians, clearly describing possible adverse reactions, such as tendon pain, so patients can be switched to alternative treatments before tendons rupture." Many doctors remain unaware of drug warnings like these until they receive such letters, Dr. Wolfe said. He advises consumers to be aware of the risks and attentive to early signs of trouble in order to protect themselves from serious repercussions.

WHO'S AT RISK?

Although anyone who takes fluoroquinolone drugs is at risk, the likelihood of having tendon problems is higher if you are over 60, taking steroids (corticosteroids), or are a kidney, heart or lung transplant recipient. Symptoms of tendonitis include pain, swelling, inflammation and tearing, all found most commonly in the Achilles tendon, shoulder or hand. Ruptures can occur without warning (some patients report feeling a "snap" or "pop" soon after starting treatment), but more typically patients feel pain or inflammation for days or weeks before the tendon actually ruptures. Another symptom is easy bruising right after an injury in a tendon area. These problems can occur during or after taking fluoroquinolones -- even months later, according to the FDA.

If you develop tenderness or other such problems, avoid exercising or overuse of the area. Any such symptoms should be immediately reported to your doctor in conjunction with your request to be switched to another antibiotic of a different class. Most serious problems may be avoided if you pay attention to the first signs of trouble. Source(s): Sidney Wolfe, MD, Director of The Health Research Group at Public Citizen and editor of www.worstpills.org, in Washington, DC.

Walk Backward to Sharpen Thinking

Here's a good one, not just for students, but for all of us! Dr. K

Magic Problem-Solver: Walk Backward to Sharpen Thinking

Trying to solve a thorny problem? Try taking a few steps backward. That’is what a study with 38 students at Radboud University Nijmegen in the Netherlands suggests. The researchers set up a study to test the effect on mental functioning of "approach" movements, such as walking toward something, and "avoidance" movements, such as backing away. The study, published in the May 2009 issue of the journal Psychological Science, found evidence that suggests stepping backward may boost your capacity to deal with difficult situations.

WALK THIS WAY

The students took a test in which color words, like red, were sometimes printed in matching ink (like the word red written in red ink) and sometimes in another color (the word red written in blue ink). The test was to quickly name the ink color, suppressing the natural tendency to read the word, immediately after walking four steps forward, backward or sideways. Each participant walked in each direction twice. When the color names and inks matched, reaction times for correct answers were similar no matter which way the students walked. But when color names didn't correspond to inks, reaction times for correct answers were fastest after walking backward. Backward locomotion appears to be a very powerful trigger to mobilize cognitive resources, say the researchers.

STEP BACK FOR FORWARD-THINKING

Stepping backward isn't an inborn trigger for increased mental control, but a learned one, notes social psychologist and study coauthor Severine Koch, PhD. "Over a lifetime, the movement is habitually performed in situations that require increased control, such as when people encounter a dangerous or difficult situation," she explains. "Because of this associative link between backward movement and a vigilant state of mind, stepping backward seems to enhance cognitive functioning even in the absence of actual danger."
Okay, so in modern life we're not typically retreating from a lion and it's not so realistic to be walking backward -- but we certainly face other challenges that require intense concentration and enhanced mental capacity. Will stepping backward open the mind to new solutions? Dr. Koch said that the practical applications of this study require further research, but she speculates that people in jobs requiring constant alertness could benefit from avoidance movements. Meanwhile, you may want to take a step backward the next time you're plagued by a problem.

Source(s): Severine Koch, PhD, department of social and cultural psychology, Behavioural Science Institute, Radboud University, Nijmegen, The Netherlands.

Fabulous Fruits You Really Ought to Try

Here's another health related article you should read through. You may end up trying new fruit you havn't tried before! Watching your Back, Dr. Kiefat!

Nearly every day, I have berries at breakfast and an apple as an afternoon snack. Sure, those fruits are healthful, but I’m feeling like I’m in a fruit rut. So now that summer is upon us and markets are filled with an array of exotic fruits, I’m determined to expand my dietary horizons.
Eating a wider variety of fruits is a good idea, according to nutrition expert Steven V. Joyal, MD, vice president of scientific and medical affairs for Life Extension Foundation, a Fort Lauderdale-based research organization.
Reason: Different fruits provide different nutrients, each of which has its own set of beneficial effects on the body. What’s more, taste buds that are treated to a variety of healthful fruits are less likely to get bored ("Not another apple! We want candy!") -- so it’s easier to resist cravings for nonnutritious foods.
Health-food stores, farmers’ markets and larger supermarkets carry a wide selection of fruits. Dr. Joyal recommends trying these especially nutritious, yet underappreciated, items...
CARAMBOLA, also called star fruit, is rich in vitamin A, which promotes eye health... vitamin C, to help support a healthy immune system... and potassium for cardiac function. Buy it green and let it ripen at room temperature until the ridges darken. Some varieties (such as the Arkin carambola) have a very sweet pineapple-orangey flavor... others (such as Golden Star) are more tart. Slice carambola crosswise (no need to peel it first) to make pretty star shapes that are perfect for fruit salad, avocado salad or Asian stir-fry.
CHERIMOYA looks like a hand grenade. Ripen it at room temperature until it is slightly soft, then peel it and discard the skin and seeds. The creamy white flesh inside, which tastes like a mango-pineapple-strawberry mix, can be scooped out or sliced and eaten raw or baked into a pie... or mashed to a custard texture and added to whole-grain waffle batter. The cherimoya contains niacin, which maintains "good" HDL cholesterol... lots of the antioxidant vitamin C... and iron for red blood cell production.
GUAVA provides protein for tissue repair... fiber for digestion... and calcium and phosphorus for bones. The guava may be green or maroon on the outside and white, pink or reddish inside. It is ready to eat when slightly soft and fragrant... expect a grainy texture and pear-kiwi-strawberry hybrid flavor. Eat a guava out of your hand as you would an apple... slice and salt it as you would a tomato... dice it into salads... or boil it to make jam.
POMEGRANATE provides powerful antioxidants, promotes blood vessel relaxation and may ease symptoms of inflammation from arthritis. According to Greek mythology, Persephone had to spend time in hell after she was tricked into eating some pomegranate seeds -- but don’t let that stop you from trying this fruit. Round and red on the outside, the pomegranate is filled with hundreds of crimson, gel-covered seeds called arils. Remove the crown and the bottom with a knife, then score the sides of the hard outer peel from top to bottom. Place the fruit in a bowl of cold water and pry it apart. Pluck out the fleshy arils, letting them sink to the bottom of the bowl... discard the peel and internal white membranes... drain the seeds. To eat, suck off the sweet-tart gel and either swallow or spit out the soft inner seeds. For juice, put the gel-covered seeds in a blender and blend well, then strain to remove the remnants of the pulverized inner seeds, if desired.
UGLI FRUIT looks like a lopsided grapefruit with baggy skin and tastes like a sweet-and-sour cross between a tangerine and a grapefruit. Packed with vitamin C and fiber, its segments can be eaten alone or added to salads (try it with fresh spinach leaves and shrimp). Juice it to add tang to marinades, sauces and salad dressings... or mix the juice with warm rum and honey for a hot toddy.

Source: Steven V. Joyal, MD, vice president of scientific and medical affairs for Life Extension Foundation, a nonprofit organization based in Fort Lauderdale, Florida, that supports research related to the prevention of degenerative diseases. http://www.lef.org/

Weight-Training Smarts for Everyone (For the non-athlete)

It's well known that 30 minutes of aerobic exercise three to five days a week helps prevent cardiovascular disease. My favorite ways to fit this in are brisk walking or bicycling, because I love being outside in good weather, and or sprints a few times a week. What's less well known -- or at least less practiced -- is that strength training (e.g., lifting free weights or using weight machines) is equally important (actually more important for some)to good health, especially as we grow older. The American College of Sports Medicine (ACSM) recommends that adults perform two to three strength-training sessions each week.
According to Wayne Westcott, PhD, fitness research director for the South Shore YMCA in Quincy, Massachusetts, strength training not only boosts metabolism and keeps blood pressure and glucose levels stable, it is also the only way to prevent the five-pound loss in muscle mass that we experience each decade as we age. Dr. Westcott says more about the health benefits of strength training, and offers some useful tips on how to safely and effectively work out with weights...

STRENGTH TRAINING: THE KEY TO SUCCESSFUL AGING

Lean muscle mass naturally decreases with age, but strength training (especially training with weights) can help reverse this trend. As you grow stronger and muscle mass increases, benefits multiply -- you'll find that you are more energetic, have more stamina and feel better overall.
According to Dr. Westcott, strength training...
Lowers blood pressure, which reduces the risk of cardiovascular disease. After two months, regular weight training can cause incremental drops in both systolic (top number) and diastolic (bottom number) blood pressure.
Encourages muscles to utilize glucose more efficiently. This means less glucose circulating in the bloodstream, which lowers your risk of diabetes.
Stimulates the skeletal system, which helps maintain bone density. This becomes increasingly important as we age, to prevent bone-thinning osteoporosis.
Enables you to manage weight more effectively. Your best bet is to combine aerobic and strength-training exercise to raise your metabolism and burn off excess calories.

GETTING STARTED

Weight training with progressively heavier resistance is far and away the best way to build strength and muscle mass, notes Dr. Westcott. But if you're not familiar with free weights or weight machines, what's the best way to get started? Join a beginner's weight training class at the local gym, or schedule a session or two with a personal trainer who is knowledgeable in weight training. There are also helpful how-to books, such as Dr. Westcott's own Strength Training Past 50 (Human Kinetics). If you're over 40 or have health issues, also see your health-care provider before taking on a new fitness program.
As for whether to choose free weights (barbells or dumbbells) or weight machines, such as Nautilus, Cybex, or just the plain old Generic versions try both forms and see which you prefer. Free weights and machines work equally well, observes Dr. Westcott -- though, of course, free weights can easily be done at home, without investing in expensive equipment or a health club membership. Muscles can't tell the difference.

GETTING THE MOST OUT OF YOUR WORKOUT

Once you learn how to work with weights, you'll want to focus on maximizing benefits of your workouts. An average strength-training regimen consists of two to three sessions a week, with one to three sets, using sets of resistance exercises to cover all the major muscle groups. For optimal results, Dr. Westcott recommends...
Begin with eight to 10 repetitions of a series of resistance exercises. Consult a fitness trainer at the gym to determine appropriate starting weights, which should call on approximately 65% to 75% of your maximum resistance. At the gym, it's often not necessary to book a session with a personal trainer since many have "floor trainers" available to answer questions and offer advice on proper weight levels and lifting technique. At home, most women exercise with five- to 15-pound free weights, and most men lift 10 to 25 pounds.
Learn to lift weights properly, in a slow and controlled fashion. It's not the amount of weight you lift, but how you lift it that counts. As a general rule of thumb, each repetition should last five to six seconds, and a series of 10 repetitions should take 50 to 60 seconds. When in doubt about technique, seek advice from a fitness professional.
Be sure sessions last 20 to 40 minutes. Weight training should be performed three days a week, non-consecutive days, at first. As time goes on and you grow more experienced, you can cut back to only two sessions a week, three days apart. This allows the muscles ample time to recover and prepare for the next workout.
Remember to breathe. Holding your breath during weight training can lead to a dangerous elevation in blood pressure. Exhale when you lift, and inhale when you lower weights.
Vary your exercises. For example, do one set of repetitions to the shoulders, move down to the abs, and then on to the legs. Don't overwork any one muscle group, as this can contribute to muscle fatigue and the risk of injury.
Increase weight when you successfully work your way up to performing 15 reps with proper technique and without fatigue. However, to avoid strains and sprains, don't add more than 5% -- of pound weight -- at a time.
Stretch the muscles you just worked after each strength exercise -- or, if you prefer, following your entire strength workout.

MORE STRENGTH-TRAINING OPTIONS

Other forms of strength training also work well, if you don't enjoy weights or want to incorporate some variety into your fitness regimen. Classes or activities you might consider include...
Circuit training. This handy, all-in-one exercise program combines strength training with aerobic activities such as the treadmill and stationary bike.
Pilates. This approach emphasizes slow-moving stretches and resistance exercises (including using popular exercise resistance bands) to increase flexibility and strength.
Body sculpting. While body sculpting -- the modern day version of calisthenics with some light weights -- does not pack the same oomph as other strength-training exercises, it will help slow muscle loss and moderately increase strength.
For optimal fitness, make it a point to add strength training -- with weights, Pilates or whatever other strength-training exercise you enjoy the most -- to your regular fitness routine. You'll feel better, look better and enjoy your later years with greater strength, energy and independence.

Source(s): Wayne Westcott, PhD, fitness research director, South Shore YMCA, Quincy, Massachusetts. Dr. Westcott is author or coauthor of 20 books, including Strength Training Past 50 (Human Kinetics).

3d TVs and vision problems, seizure

We all have probably seen those new 3d TVs. They are amazing, but some research has came out that you might be interested in regarding vision problems, nausea, seizures and maybe even stroke! Something to at least think about before you buy that new TV!
Watching your back (and your eyes in this episode!),
 

Dr. Kiefat :)

 

3D TVs and Seizures

How badly do you and other members of your household want one of those cool new 3D televisions? Do you want to experience 3D shows at home enough to accept the possibility that they may harm your vision and hurt your health?

Don’t get me wrong -- I’m a believer in new technology that helps us or even just entertains us... as long as it doesn’t hurt us. There is no question that watching 3D TV is entertaining: Just as with the newest 3D technology used today at movie theaters, two superimposed images that are slightly off register appear on screen and the viewer wears special glasses that allow each eye to see just one of the images -- the brain then combines the two images, which we "see" in three dimensions. So that galactic cruiser or baseball or galloping horse really does seem to extend out of the TV and head right for you. While you won’t really be hit by the baseball or run over by the horse, the televisions themselves come labeled with scary warnings, including epileptic seizure (and also seizures in people who are photosensitive but not epileptic), stroke, disorientation, eyestrain, problems with balance and more.

Those are some pretty frightening risks, so we need to learn whether 3D TV dangers really exist -- and if so, to what extent.

We go to Norman Saffra, MD, director of ophthalmology at Maimonides Medical Center in Brooklyn, New York, and clinical professor of ophthalmology at Mount Sinai School of Medicine, New York City, to find out. His answer to the question is -- yes and no. He says that (as we had suspected) the manufacturers’ warnings come from overzealous legal departments... but he also said people should realize that this technology isn’t for everyone, and that it definitely can harm some people.

Dr. Saffra reviews the warnings one by one:

Epileptic seizure. Some people are predisposed to having seizures when they see rapidly flashing bright lights or are in a room with strobe lights, Dr. Saffra said -- especially people with photosensitive epilepsy. The 3D TVs can present a heightened risk for seizures in people with this sensitivity, Dr. Saffra added -- saying that for the same reason, this warning is also posted on many video games and other products that involve flashing lights. These effects are bad enough in 2D, but 3D makes them worse. His advice: If you or a family member is photosensitive, especially if you have photosensitive epilepsy, proceed with caution.

Stroke. "To my knowledge of the medical literature, there’s never been a case of stroke that was associated with 3D TV," Dr. Saffra says, "but there is a theoretical risk. Stroke is a side effect of some seizures."

Vision problems, including seeing double, eyestrain and perceptual after-effects, such as seeing objects as closer to you or farther from you (for instance, a flight of stairs or the edge of a porch or balcony) than they actually are. These visual problems stem from the extra work the brain must do as a result of watching 3D TV. First is the necessary adjustment to "seeing" depth while watching 3D effects on what’s actually a flat surface, and then comes the need to readjust to normal vision afterward. People with certain eye conditions -- including amblyopia (lazy eye), strabismus (crossed eyes) or eye muscle imbalances -- will be almost certain to have these problems, which also may arise among people with other types of vision impairments or even normal vision, though with less frequency. Young people have greater neuroplasticity -- they can compensate for changes more quickly. But it is not known how long-term use of 3D might affect them. Older people have a greater likelihood for coexisting diseases -- diabetic neuropathy where they might not feel their feet on the floor... Parkinson’s, which would affect gait and balance... cataracts... glaucoma... macular degeneration. In fact, he noted, these vision issues may make it impossible for affected viewers to even see the 3D effect at all.

Nausea, disorientation and increased problems with balance. Some people may experience these reactions while watching. Others have the problem after they’ve removed the 3D glasses. Some people may have trouble with re-fusing images into a single image -- which could affect the ability to walk around safely or to drive.

So should you shop for a 3D TV?

We ask Dr. Saffra what his advice would be to someone considering a 3D TV -- and his advice is prudent. "First, for people with underlying eye conditions, or with epilepsy, this isn’t a great choice," he says. "Beyond that, it would be best to moderate your use -- don’t watch every program in 3D, and if you start to experience symptoms, reconsider the amount of time you’re using the TV." And if you still aren’t sure? "Like most technology, it will get better and safer over time," Dr. Saffra says. "So if you’re not sure, wait it out."

 

Source(s):  Norman Saffra, MD, FACS, FAAO, director of ophthalmology, Maimonides Medical Center, Brooklyn, New York, clinical professor of ophthalmology, Mount Sinai School of Medicine, New York City.

Avoid Cancer by Eating Avocados

Some people will use any excuse to eat an avocado, so now they can be happy to see research identifying yet another virtue of this delicious fruit (and yes, it's a fruit!). Enjoy ! Dr Kiefat-

There is a new study reporting that plant chemicals in avocados are effective in killing certain cancer cells in the laboratory and also in preventing particular precancerous cells from developing into actual cancers.
For this study, Steven D'Ambrosio, PhD, professor at Ohio State University and his research team published a review of previous studies where a chemical extraction process was used to isolate six compounds in avocado meat, which were then injected into a petri dish containing human cells. These were either normal, precancerous or actively cancerous (in this case, oral cancer) in order to ascertain how the cells would react to the isolated avocado compounds.
One of the six extracts (they called it D003) was found to have an effect -- it reduced the growth of some pre-cancerous and cancerous cells while also killing other ones outright. Based on these study results, Dr. D'Ambrosio speculates that "as part of a healthy diet, a cup of avocado may have some cancer-prevention effect."
This adds to other research pointing to some cancer-fighting benefits of avocado as well. A 2005 study done at UCLA found that the growth of human prostate cancer cells was inhibited by 60% when exposed to avocado extracts. But keep one caveat in mind: Each of these studies used an extract from only a single type of avocado whereas there are actually hundreds of avocado varieties. The studies Dr. D'Ambrosio reviewed involved only Haas avocado extracts.
Why does this matter? Because, according to Jonny Bowden, author of The 150 Healthiest Foods on Earth, the nutritional value of an avocado varies by type and growing location. For example, 100 g of a California avocado has about 28% fewer calories, 35% less fat and about 10% fewer carbohydrates than a Florida avocado. He believes nutrient values may vary as well, although the California Avocado Commission says there is likely only a slight difference. In addition to potential for cancer prevention, avocados are a source of lutein, zeaxanthin, beta carotene and folate, among other nutrients. So it looks like avocados are worth incorporating into your diet for lots of reasons. Bring on the guacamole!

Source(s): Steven D'Ambrosio, PhD, professor, Ohio State University. Dr. D'Ambrosio's area of research and interest is natural preventatives for cancer.

Jonny Bowden, CNS. Bowden, the popular "Weight Loss Coach" on iVillage.com, is a contributing writer to AOL.com and a frequent Daily Health News contributor. His free mini-course "7 Super Foods That Could Change Your Life" is available at www.feelyourpower.com. A radio talk-show host, he's the author of the best-selling Living the Low Carb Life and, most recently, The 150 Healthiest Foods

Resveratrol -- Setting the Record Straight

THis article give good info on resveratrol so you can make an informed decision! Dr. K-

The red-wine supplement resveratrol has been very much in the news in recent years, but reports vary -- while some cast doubt, many are very promising about its numerous health benefits. With sales soaring and more than 100 resveratrol supplements available, it’s clear that lots of people want to believe that these products work miracles. Do they? How? And which work best?

To learn more, we turn to Joseph C. Maroon, MD, a professor of neurological surgery at the University of Pittsburgh Medical Center and author of The Longevity Factor: How Resveratrol and Red Wine Activate Genes for a Longer and Healthier Life. Regarding resveratrol, he says what scientists are sure of and what has yet to be proven. Dr. Maroon also shared his insights on how to safely and effectively use this supplement today.

Helpful or Not?

Resveratrol is a beneficial polyphenol (a type of plant chemical) that is particularly abundant in red wine and the skins of red grapes. Many scientists believe it works -- potentially extending lifespan and offering protection against heart disease, certain cancers and diabetes -- by "switching on" a class of proteins called sirtuins. These help prevent gene mutations and repair DNA damage, slowing the aging process and the development of age-related diseases.

So does it work or not? Let’s take a look at how the controversy got started.

Because there was a load of exciting research supporting resveratrol’s benefits, in 2008, the giant pharmaceutical company GlaxoSmithKline (GSK) paid $720 million to purchase a small biotech firm that owned the patent for a synthetic form of resveratrol. In an attempt to win FDA approval of this formulation of resveratrol, GSK launched clinical trials -- but had to shut them down in April 2010 when some of the participants developed kidney complications. This is the event that led some critics to charge that resveratrol’s benefits were overstated.

But it wasn’t the right stuff: Dr. Maroon explained that it’s important to recognize that the problems stemmed from an artificial form of resveratrol that chemists had concocted in a laboratory. The clinical trial did not use the kind of natural resveratrol that humans have safely consumed in wine and grapes for thousands of years... that has been used in Chinese medicine for centuries... and that has been available as a neutraceutical supplement for about a decade.

EVIDENCE OF MULTIPLE HEALTH BENEFITS

The cancellation of the clinical trial resulted in a rush of negative press, said Dr. Maroon, but meanwhile there is plenty of other research on resveratrol that is yielding extremely positive results. Where earlier studies demonstrated that resveratrol brought health benefits to animals, now new ones are examining what resveratrol does for humans (or human cells). The findings suggest that resveratrol can be beneficial in areas such as...

Inflammation control. A University of Buffalo study published in the September 2010 issue of Journal of Clinical Endocrinology & Metabolism verified for the first time that resveratrol controls oxidative stress and inflammation in people. Twenty healthy volunteers took a 40-milligram (mg) resveratrol extract or a placebo for six weeks, and subsequent blood tests revealed lower levels of inflammatory cytokines in the resveratrol group. Inflammation lies at the root of devastating age-related illnesses such as cancer, diabetes, heart disease, arthritis and Alzheimer’s, Dr. Maroon notes.

Cancer prevention and treatment. In a 2010 laboratory trial at the University of Rochester Medical Center, investigators discovered that resveratrol may help combat pancreatic cancer. They added 50 mg of the supplement to one group of human pancreatic cancer cells and nothing to the other and found that the cancer cells treated with resveratrol responded more positively to chemotherapy. Other research suggests that resveratrol guards against cancers of the skin, breast, liver, lung and colon.

Protection against diabetes. Scientists at Albert Einstein College of Medicine of Yeshiva University report that resveratrol improves glucose metabolism in adults with prediabetes.

Improved heart and brain health. A March 2010 review in Genes & Nutrition summarized existing reports on the cardioprotective and longevity aspects of resveratrol, which protects the linings of blood vessels in the heart to prevent blood clots and other damage. In a randomized, double-blind, placebo-controlled trial of 22 healthy adults reported in the June 2010 issue of American Journal of Clinical Nutrition, British investigators at Northumbria University found that resveratrol increases oxygen uptake and blood flow to the frontal lobes of the brain (the site of cognition and problem solving).

Want to Try It?

To supplement your diet with resveratrol, Dr. Maroon says to look for products made with trans-resveratrol -- the active form of resveratrol polyphenols made from the skins of red grapes. An average dose consists of 250 mg to 500 mg a day, and scientists have detected no significant side effects at these doses. Expect to pay on average $40 for a 30-day supply. Dr. Maroon recommends the following brands...

• Vindure 900. A mixed polyphenol supplement based on Harvard University’s resveratrol research. It can be purchased directly from Vinomis Laboratories (http://www.vinomis.com/, 877-484-6664).

• ResVitále Resveratrol. A resveratrol supplement from French red wine vineyards. http://www.resvitale.com/, 877-787-5454).

• GNC Longevity Factors Cellular Antioxidant Defense. A combination of resveratrol, vitamin D (cholecalciferol D-3), grape seed extract and quercetin. Note that this product was developed by Dr. Maroon together with GNC, and that he does have a financial interest in it. Available at GNC stores or on their Web site (http://www.gnc.com/, 877-462-4700).

Whether you choose to take supplements or not, it certainly makes sense to eat plenty of resveratrol- and polyphenol-rich foods. Go for variety in your diet, because different plant compounds interact synergistically with one another to provide more powerful health benefits. Choose items such as red grapes... red wines including Cabernet Sauvignon, Merlot and Pinot Noir (in moderation, of course)... pure red grape juice (high-quality organic, not from concentrate)... unroasted peanuts... dark chocolate (at least 70% cocoa)... green tea... and blueberries, cranberries and pomegranates.

Source(s): Joseph C. Maroon, MD, clinical professor of neurological surgery and Heindl Scholar in Neuroscience, University of Pittsburgh Medical Center, Pittsburgh. Dr. Maroon is the team neurosurgeon for the Pittsburgh Steelers and author of The Longevity Factor: How Resveratrol and Red Wine Activate Genes for a Longer and Healthier Life (Atria).

Your Genes or Your Lifestyle -- Which Matters Most?

If you’re searching for a plan to improve your cardiovascular health, then exercise and a healthy diet may be just what the doctor will order... but will it really make a difference if you have a family history of heart attack and stroke? Many people don’t think so, citing examples of people they know who don’t watch what they eat and yet have lived a long time, along with examples of other folks who ate healthfully yet died young from heart problems. Meanwhile we hear from health professionals that what you put into your stomach is absolutely a key to your health. So it’s a fair question: Is the diet mightier than the gene, or isn’t it?

On this point, over the years, opinions have wavered from time to time... but now we should side squarely with the health pros. Here’s why: A recent study of adult twins found that those who followed a Mediterranean diet had better heart health than those who did not.

Reverse Genetic Risk

Genes are only part of our health story, explains Jeffrey S. Bland, PhD, FACN, FACB, author of the new book, Genetic Nutritioneering: How You Can Modify Inherited Traits and Live a Longer, Healthier Life. The propensity for certain health conditions that you inherit from your family is not, by a long shot, the sole determinant of whether or not most folks will get sick. Your lifestyle choices have a significant impact, especially when it comes to chronic illnesses such as heart disease.

The Mediterranean diet, rich in vegetables, fruits, grains and omega-3 fatty acids, is well known for its protective effects against cardiovascular disease. Researchers at Indiana University set out to ask a different question: Are these cardiovascular benefits independent of genes?

To determine the answer, they compared the food diaries of 276 middle-aged male twins (some fraternal and some identical) with the results of their electrocardiograms (ECGs), records of electrical activity of the heart. In particular, they looked at heart rate variability (HRV), the differences in time between heartbeats during daily activities. A higher variability is a sign of better heart function. (For information on heart-rate variability and what it means to your health, see Daily Health News, "Does Your Heart Rate Vary?", August 10, 2009.)

The researchers scored the twins’ food questionnaires according to how closely they matched the Mediterranean diet, with close adherence reflected by a high score. They found that higher scores were associated with higher HRVs -- even in the group of identical twins with shared genes and certain shared environmental factors. The authors concluded that "whether or not a person has an adverse genetic background or other risk factors for cardiovascular disease, this person would be likely to have better cardiac autonomic function if he/she follows a diet similar to the Mediterranean diet." In other words, the old excuse for eating that big slice of New York cheesecake -- "Why worry? It’s all in the genes!" -- just doesn’t stand up.

Living Healthfully Matters More

Researchers have identified many genes implicated in illnesses such as heart disease, cancer and diabetes, and recent studies demonstrate that our genes are not necessarily our destiny. Just because heart disease or cancer "runs in your family" does not mean that you will fall prey to it. In fact, Dr. Bland says that "positive environmental stimuli" -- which he defines as a healthful diet... a lifestyle that includes plenty of exercise... sufficient management of stress... and reasonable avoidance of disease-causing microbes and pollutants -- can effectively "turn off" genes that cause disease and "turn on" those that promote wellness.

More research is needed to explore the precise relationship between heart disease and underlying genetic susceptibilities. In the meantime, to positively modify your own "gene expression" against heart disease, Dr. Bland recommends...

• Make your menu Mediterranean. Adopt healthful, tasty elements of the Mediterranean diet, such as more fresh fruits and vegetables (at least nine servings daily), nuts and legumes, whole grains, two or three servings of fish a week and moderate consumption of monounsaturated fatty acids (e.g., olives and olive oil).

Dr. Bland’s advice: Eat plenty of cruciferous vegetables such as kale, broccoli, cabbage, Brussels sprouts and cauliflower. These are rich in heart-healthy fiber and nutrients such as potassium, magnesium, folic acid and vitamin C.

• Junk the junk food. Reduce your intake of processed products, items made with refined flour and sugar and inflammatory fats (trans and saturated), such as pizza, and other fast food, white bread, doughnuts, candy and soft drinks.

Dr. Bland’s advice: To reduce sugar intake and flush toxins out of your body, replace all beverages with water.

• Balance your life. Strive for an optimal balance of rest and exercise. Whenever possible, make time for daily aerobic activity (e.g., fast walking or biking) and stress management (meditation, yoga, deep breathing, etc.) -- ideally 20 to 30 minutes for each.

Dr. Bland’s advice: Get adequate sleep at night -- on average seven to eight hours -- to help reduce stress, maintain a healthy weight and improve health potential.

• Take your health seriously. It is possible that you may have underlying infections even if they aren’t making you ill in obvious ways. Chronic or hidden infections with microorganisms such as viruses, bacteria, yeasts or parasites often lay at the root of heart disease.

Dr. Bland suggests: See your doctor if you aren’t feeling right to determine whether you need blood tests to identify unknown issues. A healthy lifestyle with adequate nutrition, regular exercise and effective stress management will strengthen the immune system and help to suppress infections.

It’s true that your genetic profile was determined long before you were born, but Dr. Bland urges everyone to be aware that decisions you make every day of your life to control environmental and dietary choices are very important -- perhaps more important -- in protecting you from disease. Each day you commit to treating your body well, you reduce your risk for illness and improve your health potential.

Source(s): Jeffrey S. Bland, PhD, FACN, FACB, nutritional biochemist and registered clinical laboratory director, founder, Institute for Functional Medicine, chief science officer, Metagenics, Inc. (www.Metagenics.com), a provider of medical foods and lifestyle medicine programs, based in Gig Harbor, Washington. He is author of Genetic Nutritioneering: How You Can Modify Inherited Traits and Live a Longer, Healthier Life and The 20-Day Rejuvenation Diet Program (both from McGraw-Hill). www.JeffreyBland.com.

Berries to Spring Clean Your Brain

Maybe you are the type of person who is perfectly happy just knowing that certain foods (berries, for instance) are really good for you... or maybe you are the type who wants to know exactly how and why. If, like me, you fall into the second group, you’ll enjoy knowing that eating lots of berries is like regularly doing a fresh "spring cleaning" of your brain. Recent research shows that berries activate the brain’s natural "housekeeping" mechanism to clean out toxic proteins that build up over time and cause memory loss and other forms of mental decline.

We can learn this intriguing bit of information from Shibu Poulose, PhD, a molecular biologist at the USDA’s Human Nutrition Research Center on Aging at Tufts University in Boston.

With his colleagues at the USDA lab at Tufts, Dr. Poulose studies how blueberries, strawberries, acai and other berries (along with nuts) support brain health. Past research had demonstrated that berries’ high level of polyphenols, especially a class of flavonoids known as anthocyanins, possess powerful antioxidant and anti-inflammatory properties thought to protect cognitive function. Now we know more.

Mopping Up the Mess

The brain regularly consumes huge amounts of oxygen -- 20% of our intake at rest and much more when we are actively thinking. All this activity generates a heavy load of oxidants and toxic proteins that build up in brain cells, damaging and even destroying them, perhaps contributing to neurological illnesses such as dementia, Alzheimer’s and Parkinson’s disease.

Autophagy -- the scientific name for a cell’s natural housekeeping mechanism -- normally breaks down, recycles and removes these waste products, with cells called microglia acting as the housekeepers. But as microglia become less efficient in aging brains, toxic debris accumulates and interferes with mental function.

The new research finding: Using cultures of mouse brain cells, Dr. Poulose discovered that berry extracts restore the brain’s natural housekeeping mechanism and prevent age-related brain-cell degeneration by activating genes responsible for toxic protein disposal. In related research, investigators found that walnut extract -- an excellent source of alpha-linolenic acid (ALA) and other antioxidant polyphenols -- also decreases inflammation and encourages good neural housekeeping. Note: Flaxseed oil has the highest concentration of ALA.

Dr. Poulose presented these findings at the 240th National Meeting of the American Chemical Society in August 2010. Another scientist, Barbara Shukitt-Hale, PhD (lead scientist of the Neuroscience Lab at USDA-HNRCA) and colleagues are now initiating a study of berry-containing diets in older men and women, with the ultimate goal of applying their results to human brain health.

Meanwhile, to keep your housekeeping cells hard at work and optimize your mental health in later years, Dr. Poulose advises eating plenty of polyphenol-rich, brightly colored fruits and vegetables. Include not just berries (frozen and fresh are both OK) in your diet, but also a variety of produce with deep bluish purple, red and orange hues (eggplant, beets, purple grapes, pomegranates, sweet potatoes, carrots, etc.). These colors come from antioxidant anthocyanin pigments. And while you’re at it, enjoy some raw walnuts -- about an ounce a day. They’ll do your brain good!

Source(s): Shibu Poulose, PhD, a molecular biologist at the United States Department of Agriculture’s Human Nutrition Research Center on Aging at Tufts University in Boston.

How to Run Injury Free- Chirunning?

My patients who are training for upcoming races, those who enjoy running, or are thinking about running may find this interesting. Let me know what you think. Dr. K.

Many people love to run, but hate how much it hurts afterward. recently a unique approach that offers a solution. Called ChiRunning, it blends the internal power of Tai Chi with the aerobic benefits of running. ChiRunning is a technique that emphasizes proper form, core strength and relaxation, enabling you to run efficiently, safely and injury free, moving with grace and fluidity.

TAI CHI + RUNNING = CHIRUNNING

The ChiRunning technique was developed by running coach and ultramarathoner Danny Dreyer as a solution to his own vexing knee pain, which flared up during runs and left him feeling achy and exhausted afterward. He incorporated the practice of Tai Chi into his running and was thrilled to discover that he not only could run without pain, but that his runs left him feeling renewed and energized.
Let us see how Tai Chi might pertain to running. It's an ancient Chinese martial arts practice that uses the power of your mind to harness chi ("energy") from the body's center (the core muscle group, which includes lower back and abdominal muscles). According to the principles of Tai Chi, any type of movement, such as running or walking, can draw its strength from the core muscles, not from the legs and arms. Tai Chi helps the flow of chi by teaching the practitioner to maintain a body that is well-aligned, yet relaxed.

GRAVITY PROPELS YOU

Focusing on core muscles for ChiRunning lets runners overcome the two major forces that typically work against them -- the force of gravity and the force of the road coming at them. It's a natural way to run, Dreyer said. Leaning forward reduces, and in fact nearly eliminates, the braking motion of your feet as they hit the ground.
Dreyer said to imagine that your spine is strong -- the source of great power -- and your arms and legs are loose and light. By maintaining strong posture and relaxing the rest of your body while you run, more energy can flow from your core throughout your body. Since you aren't using the legs for propulsion, ChiRunning can reduce or eliminate most of the overuse injuries associated with running, including shin splints, hamstring injury, and hip and knee problems, and it reduces pounding so there are no impact (joint) injuries, said Dreyer. Moreover, because your body is not overworked or pounded from the run, recovery time is much quicker, leaving you feeling more energized after your run.

THE CHIRUNNING TECHNIQUE

The first step to ChiRunning is learning how to hold a tall, elongated posture while you run, allowing your structural alignment to support your body weight, not your legs. Stabilize your posture by "leveling" your pelvis (consciously lift up the front) while you run. To know how this feels, stand up tall and place your hand on your lower abdomen with your thumb in your belly button and your fingers resting across your lower abdomen. Now, shorten the distance between your thumb and fingers by pulling up on your pubic bone.
Once you have this posture working for you, fall slightly forward, keeping your posture line straight. Picture your spine as a straight arrow that begins at your ankles and ends at the top of your head.
Holding both the posture and slight forward tilt, begin to run. Bend your knees. Lean forward at the ankles, rather than at the waist, to avoid putting unwanted pressure on your back and knees. Keep your hips, shoulders and ankles in a straight line.
Let gravity work with momentum to propel you. Proper ChiRunning form involves a balancing act, explained Dreyer. You're not leaning too far forward or too far back -- just allow gravity to pull you along. With each step, as your heels lift off of the ground, your legs will swing to the rear and your feet will plant underneath you, rather than in front of you.
Relax your arms, legs and everything else. Use your core muscles to maintain your structure and hold your torso straight.  Envision your core muscles bringing the rest of your body, including your joints, muscles, arms and legs, along for the ride. Always keep your shoulders low and relaxed.
Quiet your mind. Concentrate on leaning forward, using your core to move you, bringing your focus back to this whenever you begin to strain or your thoughts to wander. This helps maintain proper form.
Breathe. Even, relaxed breathing will give you power and help you stay relaxed throughout your run.

CHIWALKING WORKS TOO

You can also try ChiWalking, by the way. The technique for this integrates Tai Chi and the proper biomechanics of walking -- good posture, loose joints, engaging core muscles and relaxing the arms and legs. When you try ChiWalking, "slow it down, be mindful and relaxed, and try to perfect your stride," said Dreyer. He likens ChiRunning and ChiWalking to other mindful practices such as yoga and Pilates, in which the focus is on technique, not on short-term goals such as running faster, going farther or losing weight. "The pleasant side effect may be that you will get in shape and lose unwanted weight," said Dreyer.
For more information about ChiRunning and ChiWalking, visit www.chirunning.com.

Source(s): Danny Dreyer is the creator of ChiRunning and ChiWalking, forms of moving that blend the subtle inner focuses of Tai Chi with running and walking. He is author of ChiRunning: A Revolutionary Approach to Effortless, Injury-free Running (Fireside) and ChiWalking: Fitness Walking for Lifelong Health and Energy (Fireside).

Foods That Lower Blood Pressure (Part 2)

Here are some more foods that have been shown to lower cholesterol. Dr. K.

 You may be surprised to learn about the blood pressure benefits available from some of the other good-for-you foods that you are likely already eating...

Celery. Celery is a centuries-old traditional Chinese medicine treatment for high blood pressure, and various contemporary research studies affirm its benefit. Besides being rich in potassium, celery also contains 3-n-butyl phthalide, a compound that allows better blood flow by relaxing muscles in the walls of blood vessels.

Garlic. A review article in the Journal of Clinical Hypertension called garlic "an agent with some evidence of benefit" in reducing high blood pressure, with some estimates saying that it can reduce blood pressure by 2%. Garlic contains the vasodilator and muscle-relaxing compound adenosine.

Beet juice. Beets contain abundant nitrates, helpful in controlling blood pressure. Research from the Queen Mary University of London found that high blood pressure returned to normal levels when subjects were given two cups of beet juice per day.

Brown rice. Recent research has shown that compounds in brown rice protect against hypertension by blocking an enzyme (angiotensin II) that increases blood pressure.

And Don’t Forget D!

Dr. Houston very much wanted Daily Health News readers to know that there is one supplement that is particularly important for blood pressure: Vitamin D, because it helps regulate a hormone called renin. "If Vitamin D is low, renin is increased," Dr. Houston explained, adding "this, in turn, causes the arteries to constrict and increase blood pressure." For more on renin and its affect on blood pressure, see Daily Health News, "Blood Pressure Medication Breakthrough," January 4, 2011... and for additional information on how to get the right amount of D for your optimal health, see Daily Health News, "Is Vitamin D Dangerous?," January 20, 2011.

Source(s): Mark Houston, MD, MS, associate clinical professor of medicine at Vanderbilt University School of Medicine and director of the Hypertension Institute, Vascular Biology and the Life Extension Institute at Saint Thomas Hospital in Nashville. He is author of What Your Doctor May Not Tell You About Hypertension (Grand Central) and the upcoming book, What Your Doctor May Not Tell You About Heart Disease (Grand Central

Foods That Lower Blood Pressure (Part 1)

Foods That Lower Blood Pressure (Part 1)

Alot of people in this country are worried about their cholesterol levels. I found this article which may help some of those people. Take a look and Stay Healthy, Dr. Kiefat.

One-third of adults in this country have high blood pressure, and the worst part of it is that about one-quarter of them don’t know it. Though high blood pressure (or hypertension) has no symptoms, it kills more than 56,000 men and women a year in the US alone and is a huge risk factor for heart disease. While many people are well-aware that taking in excess sodium in foods and beverages contributes to the problem, fewer know that there is a long list of foods that actually help reduce blood pressure... and that eating these foods regularly really can help keep your blood pressure under control!

It’s All About Balance

Being attuned to the ratio of sodium to potassium in your diet is as important as restricting sodium, says Mark Houston, MD, director of the Hypertension Institute in Nashville. Research dating back more than 30 years has demonstrated the symbiotic relationship between these two minerals and that balancing them is critical to good health, he explained. That message hasn’t been received by most Americans, however -- our average American diet is woefully high in sodium and low in potassium, along with magnesium, another mineral important for regulating blood pressure. That’s a shame, said Dr. Houston, "Even if you had a very high sodium intake, you could negate some of the negative impact by having a high intake of potassium and magnesium."

What we need: The Institute of Medicine now recommends that adults consume at least 4,700 mg of potassium (from foods, not supplements) a day to reduce blood pressure and blunt the effects of salt. The key word is "consume," notes Dr. Houston, adding that supplementing with potassium can be deadly and therefore should be done only under the close monitoring of a physician. The Recommended Dietary Allowance for magnesium is 420 mg/day for women and 320 mg/day for men.

Plentiful Potassium

What foods are highest in potassium and magnesium? Certain fruits and vegetables, the very kinds of foods most Americans don’t get enough of.

Though the current dietary guidelines recommend eight to 10 servings of fruits and veggies a day for adults (which comes to about 3½ to 6½ cups), average consumption among Americans is a paltry three servings daily. Several studies, most notably the DASH (Dietary Approaches to Stop Hypertension) study, have shown that a diet rich in fruits and vegetables can significantly lower blood pressure -- and many experts believe that this is due to the increased amount of potassium such diets provide.

But not all fruits and vegetables are created equal when it comes to potassium. The following foods are potassium heavyweights...

Swiss chard. An unsung nutritional hero, Swiss chard packs an impressive potassium punch -- 966 mg per cup... and it gets bonus points for also providing 150 mg of magnesium!

Bananas. One medium banana contains 422 mg of potassium, 32 mg of magnesium and more than three grams of fiber.

Spinach. One cup of this nutrient-rich super food contains 839 mg of potassium, not to mention 157 mg of magnesium.

Tomato juice. You’ll get 556 mg of potassium in one cup of tomato juice -- but check the label, because many brands contain lots of sodium.

Orange and grapefruit juice. One cup of orange juice contains 472 mg of potassium (more than a banana!) and, with 378 mg per cup, grapefruit juice is close behind.

Dried apricots. A plentiful source of potassium, dried apricots contain 407 mg per half cup. But don’t overdo -- they’re high in sugar and calories.

Yams and sweet potatoes. One cup of cubed cooked yams has 911 mg of potassium and provides 5.3 grams of fiber. The easier-to-find sweet potato is also a great source, with one medium baked sweet potato (with skin) providing 508 mg of potassium.

Avocados. Don’t hate these fruits (yup, they’re fruits) because they’re high in fat -- it’s the same heart-healthy fat found in olive oil. They’re great sources of potassium, too -- a single Florida avocado contains 1,067 mg of potassium, while its California cousin contains 690 mg. Worth knowing: Florida avocados are a bit lower in calories than their California brethren (227 calories vs. 365 per ounce).

Cantaloupe. One cup of cubed cantaloupe contains 494 mg of potassium, plus a significant amount of vitamin A and beta-carotene.

Figs. One-half cup of dried figs delivers 506 mg of potassium. Bonus: They’re also very high in fiber (more than 7.5 g per half cup)... but be aware that figs are also high in sugar.

Peaches. One large peach contains 322 mg of potassium.

Dates. The two most widely available varieties of dates are both good sources of potassium. Medjool dates contain 167 mg of potassium, and Deglet noor dates have about 150 mg of potassium.

Beans. Beans are quite high in potassium, and it almost doesn’t matter which kind you get. Per cup, kidney beans contain 713 mg (and 80 mg of magnesium)... black beans, 611 mg potassium (and 120 mg of magnesium)... chickpeas (garbanzo beans) have 477 mg potassium (79 mg of magnesium)... and the superstar is the obscure adzuki bean, delivering 1,224 mg of potassium (and 120 mg of magnesium) per cup.

Kale. One cup of chopped, raw kale contains only 39 calories yet delivers 417 mg of potassium as well as 53 mg of vitamin C! Serving suggestion: Try tossing with some olive oil, pine nuts and dried cranberries, suggests nutritionist Jonny Bowden, author of The Healthiest Meals on Earth.

A Bit Here and a Bit There...

While the above list represents an all-star group of blood pressure-lowering foods, there are plenty of others that can help get you to your goal of 4,700 mg of potassium per day. Three pitted prunes, one kiwi or a cup of broccoli each deliver around 250 mg of potassium... a medium apple provides 195 mg... and a small 1.5-ounce box of raisins contains 322 mg. "A high intake of potassium -- as well as the magnesium and calcium often contained in the same foods -- may improve blood pressure levels and reduce coronary artery disease and stroke," Dr. Houston concluded.

Read on to Part 2 to learn about other foods and supplements that help keep your blood pressure at a healthy level...

Can Prime Rib be Healthy?‏

Sure, some people love their vegetarian diet... but others just can’t imagine living life without steak, burgers and beef bourguignon. Maybe there’s no reason they should have to!

It’s definitely unhealthy to eat a lot of red meat... but just how unhealthy? It depends in part on how the beef is prepared and in part on something you may not have thought much about -- what the cow ate on its way to becoming your dinner.

If you want to eat steak (or prime rib, beef stew or any other beef dish), it pays to be particular about what kind of beef you eat. Even your run-of-the-mill supermarket has lots of different alternatives you can choose from... not only a variety of cuts of beef with varying fat content, but also beef that is "antibiotic-free," "organic," "grass-fed" and even "free range." Are any of these truly healthier or just marketing gimmicks? It’s a fair question. We take the query to nutritionist Jonny Bowden, CNS, author of The 150 Healthiest Foods on Earth.

Grain Is Junk Food for Cows 

I’m sure you are familiar with the old saying, "you are what you eat." It should come as no surprise to learn that it applies not only to people but also to cows -- and to a cow, eating grass is the equivalent of eating natural, whole foods. Unfortunately, only a very few cows have that luxury. At this point, 100% grass-fed cows (also called "pasture-fed") constitute only about 1% of the nation’s beef, though the number is growing.

Instead, most cows eat grain, which is like junk food to them -- and (just like with people) eating unhealthy food extracts a toll. "Cows are meant to eat grass, not grain," Bowden told me. Since grain is high in omega-6 fatty acids, cows raised on grain produce meat that is high in inflammatory omega-6 fats. Grass in pastures contains healthier omega-3 fatty acids in abundant amounts and that, too, is reflected in cows’ meat.

Related problem: While all cows start out eating grass, 75% are moved to commercial feedlots where they eat grain and live very short, brutish lives in confined quarters. Cows from factory farms (called "CAFOs," for "confined animal feeding operations") also are fed antibiotics (to prevent disease) and growth hormones and steroids (to make them very fat very quickly). The beef produced this way is laced with unhealthy drug residue that you don’t want to ingest, Bowden points out.

Grass-fed beef, however, is a whole different animal. Not only is it richer in omega-3s, but it also contains measurable amounts of conjugated linoleic acid (CLA), a healthful type of fat that is thought to help fight cancer. Several studies have demonstrated that grass-fed beef has more vitamin A and E than its grain-fed counterpart, not to mention antioxidants such as glutathione and superoxide dismutase (SOD) that help fight cancer.

Grass-fed beef is also better for you because of what it does not have. Most grass-fed beef is antibiotic- and steroid-free. It’s also lower in fat. For instance, a USDA study of one brand (Mesquite Organic Foods) found that their grass-fed ground beef was 65% lower in saturated fat than grain-fed beef, while their New York strip cut was 35% lower in fat.

What the Label Says... and Doesn’t Say

Now that we’ve explained why grass-fed beef is healthier, the job is only half done -- you need to know exactly what you are looking for when you head out to buy your meat, since it’s not quite as clear-cut as you might guess. You’ll need to read the labels closely. Bowden offered some tips...

·                         You want to buy beef that is labeled "100% Grass Fed" or has the "American Grassfed" logo on its label -- which indicates that the farmer meets standards set by the American Grassfed Association. You can find this kind of beef at high-end grocery stores such as Whole Foods.

·                         Don’t be fooled into thinking buying "organic beef" necessarily solves the problem. It may merely mean that the cow was fed organic grain (meaning, essentially, pesticide-free grain), but "beef shouldn’t be raised on any grain diet," Bowden said.

·                         A label that says "grass-fed" isn’t good enough either, believe it or not. Beef only needs to be 80% grass-fed to earn this label, and many so-called "grass-fed ranches" send their cattle to feedlots for the final weeks of life, where they are fattened up on corn (which may or may not be organic) and sometimes given growth hormones as well. So, look for that 100% grass-fed label.

Is It Worth the Price? 

Obviously, raising a 100% grass-fed animal is far more time-consuming and expensive than raising one on a feedlot farm... and, as you’d expect, the price reflects that. This kind of beef can be 20% to 100% more expensive. But it is convincing that the health benefits alone are worth the extra cost -- but is it as good to eat?

Well, grass-fed beef can be tough. "Dry-aging," a process by which the meat is refrigerated for up to several weeks before being sent to market, is done by some meat purveyors -- it makes the meat more tender and flavorful, but is another factor that can drive up the cost even more. For tips on how to cook grass-fed beef, check the American Grassfed Association site at www.americangrassfedbeef.com/tips-for-cooking-grass-fed.asp .)

As far as taste, you can do an "informal" test and cook up some regular rib-eye steaks and burgers  that were grass-fed for a gathering that includes, adults and teens, and children. See what the verdict is: I bet almost every person will say that the grass-fed beef is loads better -- more succulent, juicy, tender and delicious.

Source(s): Jonny Bowden, CNS, board-certified nutritionist based in Woodland Hills, California, and author of The 150 Healthiest Foods on Earth: The Surprising, Unbiased Truth about What You Should Eat and Why (FairWinds).