Dianne Miller's Health and Strength Products
Health Tips **
The Benefits of Olive Oil
Cook with olive oil, add it to salads, and dip bread in it. Those who do are 41 per cent less likely to suffer a stroke than those who never eat it. Researchers using almost 8,000 people have concluded that all older people will live longer if they eat penty of it.
The Mediterranean Diet, one of the healthiest out there, relies heavily on olive oil and is regarded as the classic eating habit in countries such as France, Greece, Spain and Italy.
Cecilia Samieri, of the National Institute of Health and Medical Research in Bordeaux, where the survey was done, said: "Stroke is so common in older people and olive oil would be an inexpensive and easy way to help prevent it.
Besides the health benefits that olive oil provides, it tastes good too.
10,000 Steps A Day Can Reduce Insulin Sensitivity
In Australia an analysis of nearly 600 men and women averaging fifty years age, walking a lot more steps was linked to reductions in BMI (Body Mass Index), waist to hip ratio, and insulin sensitivity.
The research, authored by analysts from the Murdoch Children's Research Institute in Melbourne, was released within the British Medical Journal (BMJ).
The authors calculated that the sedentary person who modified behavior over 5 years to fulfill the 10,000 daily step standard can have a threefold improvement in insulin sensitivity in comparison with somebody who worked up to 3,000 steps 5 days per week.
For more on this read this tip from Stacy Federico, "How Walking 10,000 Steps Every Day Considerably Improved my Insulin Sensitivity in a Couple of Months." Stacy writes for the diabetic snacks ideas website, her own hobby blog dedicated to help people stop Type Two Diabetes and improve awareness of healthy eating.
Eat Purple For Good Health
Scientists believe that eating purple fruit may help ward off age-related diseases such as Alzheimer’s, heart problems, and cancer. The chances of getting multiple sclerosis and Parkinson’s disease may also be reduced by consuming blueberries, blackberries, blackcurrants or plums, according to a study by the University of Manchester. Researchers say one or two of the recommended five daily portions of fruits and vegetables should be purple fruit.
The medicinal properties of turmeric have been slowly revealed over hundreds of years. It has been long known for its anti-inflammatory properties. Recently research has shown that turmeric is a natural wonder, proving beneficial in the treatment of many different health conditions from cancer to Alzheimer's disease.
First Aid: A natural antiseptic and antibacterial agent, useful in disinfecting cuts and burns. It is also a natural pain killer.
Anti-cancer: When combined with cauliflower, it has been shown to prevent prostate cancer and stop the growth of existing prostate cancer. It may prevent melanoma and cause existing melanoma cells to die. It reduces the risk of childhood leukemia. It may prevent metastases from occurring in many different forms of cancer. Turmeric can boost the effects of the chemo drug paclitaxel and reduce its side effects. Also, promising studies are underway on the effects of turmeric on pancreatic cancer and in the positive effects of turmeric on multiple myeloma. It has been shown to stop the growth of new blood vessels in tumors.
Body cleanser: Turmeric is a natural liver detoxifier, may prevent and slow the progression of Alzheimer's disease by removing amyloyd plaque buildup in the brain, is a potent natural anti-inflammatory .
Skin healer: Speeds up wound healing and assists in repair of damaged skin and may help in the treatment of psoriasis and other inflammatory skin conditions.
Muscle Soreness and Cramps
Soaking in the tub with Epsom salts and baking soda (3 cups each) can alleviate muscle cramps, as well as soreness from overexertion. The Epsom salts will add magnesium to your body through the skin, which is more effective than taking a supplement by mouth. Another way to do this is to rub magnesium oil directly to the muscle that is sore or is cramping. For more on Epsom salts: Why It Works
The Importance of Nitrogen
Nitrogen is used to make a variety of antibodies in the body. Because of its function, foods high in nitrogen are recommended for regular consumption. Besides the benefits to your immune system, foods high in nitrogen are usually converted into carbs rather than fat. That makes those foods better for people who want to stay in shape and not put on more fat.
A good way to estimate the amount of nitrogen in food is to see the amount of protein that food has. Protein naturally contains nitrogen. If you eat food that contains protein at each meal, it will help reduce your overall appetite. Protein is also good for building and rebuilding muscle tissue.
Food comparisons for protein content:
Approximately 78.0% of Argentine beef liver powder is protein (nitrogen 12%)
Approximately 28.6% of Albacore tuna is protein (nitrogen is not specified)
Approximately 22.1% of ground buffalo patties is protein (nitrogen is not specified)
Approximately 19.4% of raw California almonds is protein (nitrogen is not specified)
Approximately 6.2% of dark red kidney beans is protein (nitrogen is not specified)
Hidden Dangers in Meat That Is Not Organic
The news about antibiotic-resistant bacteria--Extended Spectrum Beta Lactamase (ESBL)--is killing both people and swine in Denmark. ESBL has been implicated in the deaths of a number of cancer and liver disease patients. The number of infected patients jumped 50 percent in 2009. Health officials said the bacteria is being transmitted to humans through pigs. The increased use of antibiotics in agriculture may be behind the spread of the resistant strain.
Antibiotics used on animals that are not raised organically make up about 70 percent of all antibiotic use in the United States, so when those animals are consumed, it is a significant source of human antibiotic consumption.
Producers of meat products for human consumption are giving their animals antibiotics in their feed. Those animals gain 4 percent to 5 percent more body weight than animals that do not receive antibiotics. This practice also creates the perfect conditions for antibiotic resistance to thrive.
Bacteria resistance to antibiotics is being traced back to animals raised for food production, especially pigs.
In addition to pork another heavily tainted meat product to avoid is conventionally raised chicken.
Mounting evidence suggests the poultry industry's use of antibiotics induces antibiotic resistance among food-borne bacteria that prey on humans. One such antibiotic-resistant strain is Campylobacter, a pathogen common to chicken products.
Conventional factory farm raised chicken products are actually up to 460 times more likely to carry antibiotic-resistant strains than organic, chicken products, which are antibiotic-free.
In addition, milk has also been shown to carry antibiotics through its consumption.
Lentils were used in the stew made by Jacob to gain Esau's birthright in Genesis, which may be a clue as to their value in maintaining good health. Lentils are one of the best vegetable sources of iron.
Lentils can benefit the heart and circulatory systems. They reduce blood cholesterol and blood pressure, increase kidney vitality, and control blood sugar. The neutraceuticals in lentils can inhibit cancer.
You can find lentils in a variety of colors--brown, green, red, yellow, etc. The color indicates the organ it most benefits: green (liver), red (heart), yellow (spleen-pancreas).
The Top Foods for Good Health
The Food Doctor - Healing Foods for Mind and Body by Vicki Edgson & Ian Marber has the top 100 foods for health ("not listed in any particular order"). The first 20 listed are: broccoli, strawberries, millet, salmon, apple, cabbage, melon, pine nuts, potatoes, orange, kidney beans, kiwi fruit, chick peas, brown rice, spinach, avocado, beetroot, oats, squash, and tomato. Just including these foods in your weekly diet will insure a variety of nutrients that your body needs to maintain and repair itself.
Foods to Alleviate Pain
Some foods can help alleviate inflammation involved with some types of pain.
At the top of the list is cherries. The flavanols and high alkaline content neutralizes uric acid. You can find fresh cherries which can be inexpensive and help satisfy your appetite. When fresh ones are out of season, you can still find canned tart cherries. Drinking 12 ounces of tart cherry juice two times a day will help reduce muscle pain and strain. Some cherry juices available: Brownwood Acres, Traverse Bay Farms, King Orchards.
Next is olive oil which you can use to make salad dressing or in recipes or for cooking. Other foods are canned salmon, walnuts, green tea, pineapple, and ginger.
One other factor can affect back pain: lack of vitamin D, which you can get for free from the sun. Besides salmon mentioned above, you can get vitamin D in shitake mushrooms, mackerel, herring, tuna, and eggs.
Adequate sleep is absolutely essential to maintain a healthy body because that is when the body rebuilds itself.
During the night, human growth hormone triggers proteins throughout the body to build new cells and repair any damage. It is only released during sleep which is why getting the proper amount of sleep is so important.
Foods that contain tryptophan will help you get a good night's sleep. Good sources are: bananas, dates, figs, nut butters, tuna, turkey, and wholegrain crackers.
Some herbs that help relieve insomnia are: basil, chamomile, dill, kava, and marjoram.
Jumping rope burns a lot of calories and shapes the calves, thighs and shoulders. You will have to increase your jumping time gradually as your body gets used to this exercise.
There are different types of jumping rope for the sake of variety. First, hold one foot a few inches off the ground and kick it in front of you as you jump to the other foot. Alternate feet as you jump. Second, as you jump shift your weight to the right. On the next jump, shift your weight to the left. Keep alternating from right to left until you finish. Third, jump as fast as you can for as long as you can.
"According to the Old Testament, milk is not to be consumed with meat. In nature, mammals take milk by itself; even when weaning, they will not take milk at the same time other foods are being eaten. Milk that is consumed along with another food tends to curdle around it, insulating it from digestion. Curdled (fermented) milk products such as cheese, yogurt, and buttermilk do not cause this problem, and like the other proteins, combine very well with green vegetables."
From: Healing with Whole Foods by Paul Pitchford, p. 266 (Revised Ed. 1993)
Add Avocados to your diet
A study has found that a diet including avocados can help get cholesterol levels into the healthy range. In the study after 7 days LDL ("bad") cholesterol and triglyceride levels dropped by 22 percent and HDL ("good") cholesterol shot up 11 percent. Avocados are a good source of vitamin K, dietary fiber, potassium, and folate. Avocados are very low in sodium and cholesterol-free but they do contain fat so eat in moderation.
Studies show the flavonols in cocoa can stimulate the body's production of nitric oxide, which boosts blood flow to the heart, brain, and other organs. One study found that cocoa can thin the blood just as well as low-dose aspirin. The caution to take with cocoa is to keep the level of sugar in the cocoa you drink to a minimum for best results.
Acid and Alkaline in Your Diet
The minerals in fruits and vegetables in more than 100 studies showed improved bone mineral density in 85 percent of cases studied compared to 52 percent improvement of cases studied for persons taking calcium supplements, according to the article, "The Calcium Myth - Natural Solutions Vibrant Health Balanced Living," by Michael Castleman, published in the August 2009 issue of Natural Solutions magazine.
A largely animal-protein based diet is acidic. A largely vegetable and fruit diet is alkaline. A low acid diet helps prevent bone loss. Meat and dairy contain five to 10 times more protein per serving than fruits and vegetables.
The alkaline from vegetables and fruits neutralizes some of the acids from eating animal protein. When your body has too much acid from eating animal proteins, your body draws calcium from your bone and dumps it into your bloodstream. That's how bone loss occurs from eating too much animal protein.
Read more about it in The Acid-Alkaline Diet for Optimum Health
If you get hungry between meals, you can chose foods that will satisfy your appetite, taste good, and are healthy too. Some of the best are walnuts, almonds, dark chocolate with at least 70% pure cocoa, carrots, broccoli, cauliflower, and berries (blackberries, blueberries, raspberries, strawberries).
Local Honey Does the Body Good
You can overcome many of the problems of spring and summer allergies by eating local honey. Basically, you are building up your system's defenses against allergens in your environment, since you're taking it in after the bees have processed it--kind of like a hive-made vaccine. If you can't find local honey, raw honey would be a good alternative.
Feed your Brain
People with a high intake of omega-3 fatty acids have a lower incidence of depression. The membranes that surround brain cells contain significant amounts of fatty acids and when more of those fats consist of omega-3s, the membranes become more flexible and porous. That is important for absorbing nutrients and receiving/transmitting chemical signals, important in boosting mood. To keep your brain healthy, it is recommended that you eat two or three fish meals a week. The best food sources of omega-3s are cold-water fish, such as sardines, mackerel and herring (kippers).
Eat Your Fruit and Vegetables
Buying fresh fruits and vegetables are your best source of nutrients but sometimes can get expensive because they can go bad quickly and you end you throwing some away. But fruits and vegetables are also available canned or frozen. Since they are canned or frozen soon after they are harvested, many of their nutrients are maintained and some ways of processing (i.e., heat processing used for sweet corn) boost antioxidant activity. Look for brands made from organically grown produce. Choose canned fruit that is packed in its own natural juices or water, rather than in syrups that add sugar and increase empty calories.
The Atlas Vertebra and Blood Pressure
Many mechanical health problems (moving parts) can be helped by chiropractic adjustments to the spine. The first vertebra in the spine (top of the spine), the Atlas Vertebra, affects many other parts of the body when it is not in its proper place.
A recent study conducted by the Hypertension Center at the University of Chicago identified a small spot (the "Atlas area") on the body that appears to control blood pressure. In minutes, a single touch lowers blood pressure back to healthy levels. Top number drops 14 points, bottom number drops 8 points. No drug on Earth can match this instant miracle. Who knew it was this simple? It’s almost like a switch that allows doctors to dial down your blood pressure in minutes.
For further reading on the Atlas:
Vitamin E is a powerful, fat-soluble antioxidant that is vital to good health.
Vitamin E helps support cell membranes and repair damage by free radicals, is necessary for structural and functional maintenance of skeletal, cardiac, and smooth muscle, assists in the formation of new red blood cells, and helps to maintain the body's supply of vitamins A and K, iron, and selenium
Why not save yourself some money and get your vitamin E by eating healthy foods. You can add vitamin E to your diet with foods such as nuts, spinach, sunflower seeds, wheat germ, and whole grains.
People taking blood thinners or aspirin should consult with their doctor about taking a vitamin E supplement to avoid potential drug interactions. If you do supplement with vitamin E, take it with a meal that contains some fat to aid in its absorption.
Drink black tea hot or
cold for a number of health benefits. Black tea contains a
number of antioxidants (compounds that help the body fight free
radicals--chemical by-products known to damage DNA). One of those
antioxidants is quercetin (also found in apples and onions), a
substance said to combat inflammation and support healthy immune
Foods to Avoid for a Healthy Heart
Trans-fats--Trans-fats are found in most margarines, snack foods, heavily processed foods and some cooking oils. Read the label of your food carefully. Trans-fats are listed on food labels as "hydrogenated" or "partially hydrogenated" oil). Trans-fats can reduce HDL ("good") cholesterol levels and raise LDL ("bad") cholesterol levels.
protein from an animal source (meat, eggs, cheese, etc.)
has been shown to raise levels of homocysteine, a toxic amino
acid. You can eat meat, cheese and eggs but don't make
that the largest percent of your diet. Add plenty of whole
grains, fruits, and vegetables to satisfy your appetite.
This page was updated on March 15, 2013