Multivitamins---THE Powerful First Step Lowered Heart Attack Risk is only the Beginning!

Definitely not 'rocket science' here, but definitely worth reminding ourselves (if we've gotten off-track) about the HUGE difference a simple (SAFE!) daily step can make in our long-term health. The study referenced below followed a group of over 30,000 women of varying ages for 5 years

Daily Multi Vitamin Use Lowers Heart Attack Risk by 41%
The results of a study published in the American Journal of Clinical Nutrition provides evidence that taking a multi vitamin can have a critical impact on heart disease risk. Women who took a high potency multi vitamin over a 5 year period were found to lower their risk of a heart attack by 41% compared to women who didn`t supplement.
http://www.ajcn.org/content/92/5/1251.abstract

Multivitamins are to be taken Every Day---just like we eat and sleep Every Day. "Since the 1980's, proper scientific studies using Multivitamin supplements have shown that they boost immunity, increase IQ, reduce birth defects, improve childhood development, reduce colds, stop PMS, improve bone density, balance moods, reduce aggression, increase energy, reduce the risk of cancer and heart disease, and basically promote a long & healthy life." The New Optimum Nutrition Bible: P. Holford, 2004.

So...it's fairly obvious that it's not a question of 'Should I take a Multi' -- rather 'How on earth do I figure out which Multi to take when there are endless choices?'

A few pointers:
->Cheap vitamins AREN'T worth it---and usually contain multiple 'fillers' of things you would NEVER consider consuming, like sand, cork, polyethylene glycol (antifreeze!), chemical dyes, glue, shellac... So the next time you see a 'Sale' for a bottle of 100 Multivitamins for $10, just say 'no'! The vast majority of 'drugstore' bottles of multivitamins are inferior, with some being manufactured by the same pharmaceutical companies that make all the medications that abound. They have no reason to make a superior nutritional supplement, since that would potentially lower the need for the medications they manufacture. (I know that sounds harsh, but that's the reality).

->RDA Values were developed to help avoid vitamin deficiency diseases, like scurvy & rickets. The current RDA values were NOT designed to provide Optimal Nutrition. That's why quality 'Multi's' will often contain way over 100% of the specific vitamins & minerals.

->A Multivitamin supplement should provide a balanced source of vitamins and minerals. This provides the foundation for our bodies to run on. Once the foundation is there, a person may then want to individualize with specific supplements for a health concern such as CoQ10 for heart challenges.

->The 'Multi' manufacturer should be reputable, providing pure products. Check them out online--learn what you can about the company & their manufacturing practices.

->Newer formulations of Multivitamins now contain extracts of organic vegetables and herbs to add even greater benefits of phytonutrients and antioxidants.

->If you haven't been taking a Multivitamin & start taking a good quality one, you should notice a difference in how you feel in 1-3 months. Multi's are meant to be taken Long-Term---not when you're feeling a bit run down...or 'feel a cold coming on'...or have an upcoming Dr. appt. :)

My husband and I have been taking a quality Multivitamin daily for over 18 years (that's how long we've been married!)---and that means taking them when on vacation & away from home.

Let me know if you have specific questions about a good Multivitamin---Thanks, my friends, for building such a simple & powerful action into your lives.
Now we're talking TRUE Health Insurance!

Blessings on your health!
Sana

The Many Faces (Names) of MSG

MSG (Monosodium glutamate) is known by many of us as a 'bad guy' or 'something to avoid' -- AS IT SHOULD BE!

Here's why...
Side effects (according to the FDA) include: Numbness--Burning sensation--Tingling--Facial pressure or tightness--Chest pain--Headache--Nausea--Rapid heartbeat--Drowsiness--Weakness & Difficulty breathing for asthmatics.
According to Russell Blaylock, author the book “Excitotoxins the Taste that Kills”, MSG is an excitotoxin (a chemical substance that excite your neurons/brain cells and that may cause death of these cells. Blaylock proposes that excitotoxins, like MSG, may aggravate many neurological disorders such as Alzheimer’s and Parkinson’s disease. His list of MSG side effects includes the list above, along with seizures, allergies, obesity, rashes and brain tumors.

Just so we're clear...Glutamic acid --found in protein foods--is an amino acid--(That's a good thing). When we eat glutamic acid bound as part of whole, unprocessed proteins, it helps nourish us as it has for centuries. Glutamic acid bound as part of whole, unprocessed protein does not cause problems in people who react to the free glutamic acid in manufactured food, where it is hidden in ingredients with about 40 different names, which are listed below.

MSG (Free Glutamic Acid) greatly enhances the flavor of many bland and tasteless foods, such as low-fat and vegetarian foods, snack foods & a great percentage of processed foods. It is also very inexpensive. Manufacturers want to continue using it and don't want the public to realize any of the problems. Think of the 'Umami' commercials---that's what they're talking about!

These ALWAYS mean MSG: Glutamate, Monosodium glutamate, Monopotassium glutamate, Glutamic acid, Calcium caseinate, Sodium caseinate, Gelatin, Textured protein, Hydrolyzed protein (any protein that is hydrolyzed), Yeast extract, Yeast food, Autolyzed yeast, Yeast nutrient, Senomyx---Now how many of these even sound remotely like "MSG"?

These OFTEN contain MSG (or create it during processing): Flavor(s) & Flavoring(s), Natural flavor(s) & flavoring(s), Natural pork flavoring, Bouillon, Natural beef flavoring, Stock, Natural chicken flavoring, Broth, Malt flavoring, Barley malt, Malt extract, Corn syrup, High fructose corn syrup, Caramel flavoring (coloring), Seasonings (the word "seasonings"), Carrageenan, Soy sauce, Soy sauce extract, Soy protein, Soy protein concentrate, Soy protein isolate, Pectin, Maltodextrin, Whey protein, Whey protein isolate, Whey protein concentrate, anything Protein fortified, Protease, Protease enzymes, anything Enzyme modified, Ultra-pasteurized products...
WOW---these are long lists!!

Now STOP...before you get depressed on me & think the only left are carrot sticks...let's use this info instead to make better choices for ourselves and our families...even though we probably won't be avoiding it completely...a significant decrease in MSG intake can make a significant improvement in our long-term health!

The biggest keys:
*Read labels---usually the fewer ingredients, the better---and be on the lookout for some of the above 'MSG ingredients'
*Use fresh as much as possible (frozen fruits & veggies are good, too--without added sauces or liquids)
*Minimize processed foods
*Opt for healthier snack choices the majority of the time

And of course, there is a 'Glutamate Association' website that promotes the benefits of MSG...Seriously?? Ehhh...we're smarter than that!! :)

Blessings on your long-term health!
Sana

Flu vaccines---Stay educated!

Eeks (as one of my nieces would say!)---it's been a long time since a blog posting---something that is scheduled to change, now that a major project that I've been working on is winding up. I thought I would share some news from around the world re: flu vaccinations once again. I know it's been discussed at length---yet, the pressure continues to mount for mandatory vaccinations without solid research showing effectiveness and without long-term research showing safety!

***Did you realize that....Flu shots are heavily recommended to pregnant women despite the National Vaccine Information Center (NVIC) statement: "Influenza vaccines are Category C drugs, which means that animal reproduction studies have not been conducted and it is not known whether these vaccines can cause fetal harm when administered to a pregnant woman or if they can affect reproduction capacity."

***This year's seasonal flu shot is a combination vaccine that contains 2 regular strains of influenza and the 2009 pandemic H1N1 "swine flu" vaccine, with no choice being given for taking the seasonal and swine flu vaccines separately.

***This is the same type of flu vaccine that Australia suspended during its most recent 2010/2011 flu season for use in children under the age of 5 because it caused a surprisingly high number of reports of children suffering high fevers, vomiting and febrile convulsions. By June of 2010, more than 1,000 adverse reactions in children under the age of 5 had been reported.

***Dr Hugh Fudenburg, world’s leading immunologist, has said that anyone who has had more than two flu vaccines between 1970 and 1980 has a far higher chance of having Alzheimer’s in old age. “This is because of the aluminum and mercury, which almost every flu vaccine contains. The gradual accumulation of aluminum and mercury in the brain leads to cognitive dysfunction”, said Fudenberg. He explains this way: the flu vaccine contains many toxic chemicals, so instead of boosting immune system, they make it weak, increasing the chances of getting affected with flu.

***In the UK, intensive care beds are full to bursting point, with a record number of flu patients occupying those critical care beds. There is little point wasting valuable resources advertising and administering a vaccine that is ineffective.

***The UK senior government advisers recently ruled against the flu vaccine for children under five. This decision being made despite a flu epidemic.

***The news that New Jersey has passed a law requiring all children attending daycare or pre-school to get an annual flu shot should send a chill down every American citizen's spine.And to realize that some health care workers are being fired if they refuse to get an annual flu shot---yet another chill---crazy!!

***The UK government has decided to bring back last years Swine Flu ads with the caption ‘Catch it, Bin it, Kill it’. with a message that the best way to combat the flu is practicing in good hygiene.

Hmmm....good hygiene...sounds pretty simple...IS extremely safe...is affordable to the vast majority...Sounds like a solid plan!!

To your continued health...
Sana

'Exercising' Your Antioxidants

I realize that most of us are aware of at least some of the health benefits of antioxidants. My blog posting from 4/26/10 gives an overview of the importance of antioxidants and includes a recommendation at the end for when it's best to take antioxidants, including right after vigorous exercise. A bit more about that...since so many of my friends & family members are really getting into serious exercise routines & training for marathons---you're my inspiration!

Dr. Kenneth Cooper (considered the 'father' of aerobics---founded The Cooper Institute in Dallas at the Cooper Aerobics Center) states that "antioxidant supplements are mandatory for adults who exercise." (Dr. Kenneth Cooper's Antioxidant Revolution: 1994; Thomas Nelson Publishers) This is due in part to the increase in oxygen reactions in our bodies that occur with exercise, especially high-intensity exercise. These oxygen reactions can lead to free radical production, which can, as the April blog posting explains, damage cells and accelerate the progression of cancer, cardiovascular disease and age-related diseases.

Dr. Russell Blaylock echoes Dr. Cooper's recommendation by explaining it this way: "The important thing to remember is that the number of free radicals generated during exercise depends on the intensity of the exercise and its duration...Unless antioxidants in the diet are proportionately increased, intense exercise can actually do more harm than good." (Health & Nutrition Secrets That Can Save Your Life: 2006; Health Press)

Now don't even think about using this as the perfect excuse to avoid exercising---there are WAY too many health benefits derived from regular exercise. :) The key is to give your body what it needs to 'deal with' the effects of exercising---and it's as simple as eating afoods high in antioxidants or taking a comprehensive antioxidant supplement (preferably an organic, whole food version).

Foods high in antioxidants: raisins, blueberries, blackberries, raspberries, strawberries, plums, spinach (raw is highest), kale, broccoli, avocado, alfalfa sprouts, sweet potatoes, carrots, peas...most fruits & veggies have antioxidants...these are some of the 'heavy hitters.'

My family & I incorporate many of these fruits & veggies into our diet (juicing helps!) and take a whole-food, organic antioxidant juice blend as well. Very inexpensive 'health insurance' we have built into our daily lives.

Back to the books---God's blessings on your health!
Sana

No, High Fructose Corn Syrup is NOT a 'Sweet Surprise!'

A new study from Cancer Research [70(15); 6368–76] reports that cancer cells can readily metabolize fructose to increase proliferation (which means that one way cancer cells are fed is from fructose). This has major significance for cancer patients given dietary high fructose corn syrup (HFCS) consumption, and indicates that efforts to reduce HCFS intake may disrupt cancer growth. That’s great news!!

Today, 55% of sweeteners used in food and beverage manufacturing are made from corn--and the #1 source of calories in America is soda--in the form of High Fructose Corn Syrup. It’s challenging to find bottled drinks, beverages, packaged/processed foods without it! (Yet it’s totally worth the effort as you learn more about the many negative effects of HFCS).

This isn’t new information--Among the many studies which have uncovered the negative effects of HCFS, a 2004 study (already 6 years old) in Nature (5/12/2004) credited the significant rise of diabetes cases to the growing consumption of refined carbohydrates (HFCS). The researchers found that the drop in fiber consumption and heavy consumption of corn syrup found in most processed foods were at the root of the problem--not the number of proteins, fats or carbohydrates.

Dr. Richard Johnson, a professor of Medicine at the U of CO, has been heavily involved in researching the effects of fructose on the metabolic system in animals and cell culture, as well as in clinical studies. Much of his research has concentrated on how fructose might cause obesity, high blood pressure, and other health-related problems (like cancer). His book, The Sugar Fix, explains how HFCS can increase a person’s risk for liver & kidney diseases, premature aging and certain types of cancer.

Most conventional cancer programs still do not adequately address healthy eating habits or the benefits of avoiding or at least minimizing sugar intake (before, during & after cancer treatments). All forms of sugar have negative effects on our health in general (as well as promote cancer)--but in slightly different ways & to a different extent. Fructose, however, obviously seems to be one of the overall most harmful.

One of the ways that HFCS has been found to promote weight gain is related to 2 hormones called ghrelin & leptin. Glucose suppresses the hunger hormone ghrelin and stimulates leptin, which suppresses your appetite. Fructose has no effect on ghrelin and interferes with your brain’s communication with leptin, resulting in overeating.

The 'corn industry' has been working hard (under the guise of the innocent title of 'Sweet Surprise') to misinform the public---and, when you think about it, to promote major diseases, in the name of financial gain. It takes educated people making healthy choices to get the message across that we are taking charge of our health and will be avoiding HFCS products in the future. Let's make sure 'they' get the message...are you with me?

Blessings on your health--
Sana

Rules For Food---Check Them Out! :)

Author Michael Pollan has a great (small) book out called, "Food Rules." It's one of those books that just has a few words per page---a very quick read---very witty/funny---and very true! We, as a nation, should honestly NOT need a book like this. Since Michael has gone to the work of writing it, though, I feel we should check it out, smile, and take heed to his sound advice.

I'll share a few to give you an idea of what Michael means by "Food Rules":
*Don't eat anything your great-grandmother wouldn't recognize as food.
*Avoid foods you see advertised on TV.
*Eat only foods that will eventually rot.
*Eat only foods that have been cooked by humans.
*It's not food if it arrived through a window in your car.
*The whiter the bread, the sooner you'll be dead.
*Don't eat breakfast cereals that change the color of the milk.
And...My favorite:
*It's not food if it's called by the same name in every language. (Think Big Mac, Cheetos or Pringles)

Pretty basic stuff...great reminders when we're shopping, thinking of what to eat and teaching our kids and grandkids about healthy eating choices.

"Food Rules" also offers simple explanations to go along with the 'rules' given.
Yet another way to build health into your life...

May you be blessed with great health--
Sana

Bottled Water Blues...Definitely NOT Green!

It’s hot out there! (For most of us, that is!) Spending time outside this time of year can quickly remind us of how much water our bodies need to stay hydrated, as our thirst mechanism kicks in. Water is still at the top of the list for hydration and always will be…although occasional drinks of various assortments hit the spot as well!

If you’re still uncertain about tap water vs. bottled water/filtered water, check out my two blog entries from 6/10/2009 and 6/23/2009---they’re archived in the list to the left of the main articles. Hopefully that info will make a solid case in your mind for the need to avoid tap water. Distilled and reverse osmosis waters are also discussed with emphasis on the fact that both types of water are acidic, which we don’t want!

As we ‘wade’ through all the information on bottled water…and try to keep our head from ‘swimming’ as we search for quality bottled or filtered water…here are some facts that may be helpful:

-->A study by the Natural Resources Defense Council (NRDC) tested more than 1,000 bottles of 103 brands of bottled water. About one-third of the waters tested contained levels of contamination -- including synthetic organic chemicals, bacteria, and arsenic. At the national level, the Food & Drug Administration is responsible for bottled water safety, but the FDA's rules are completely exempt for all bottled water that is packaged and sold within the same state, which accounts for 60-70% of all bottled water sold in the US---and about 20% of the states don’t regulate these waters either.

-->Standard water bottles are composed of a plastic called PET which is made from crude oil. Estimates are as high as 17 million barrels of oil being needed for water bottles in the US each year. Over 85% of these water bottles are tossed in the trash instead of being recycled. Not exactly ‘green’ since these bottles take 400-1000 years to degrade!!

-->All plastic bottles leach synthetic chemicals into water, some more than others. Even the popular refillable polycarbonate water bottles are known to release BPA (Bisphenol A) into the water. The best and healthiest solution is a quality home water filter and refillable non-BPA plastic bottles or glass water bottles.

-->Estimated costs for bottled and filtered water:
$400-$500/year for bottled water (conservative estimate)…year after year…plastic bottle after plastic bottle…
$250-$450 one time cost for a good quality water filter…with once/twice a year filter change ($20-$40)

-->If you choose to go the route of a water filtration unit, look for an activated carbon filtration component (0.5 micron filter if possible) in the unit with the end-resulting water being slightly alkaline. Well-filtered, slightly alkaline water is what our bodies are looking for and are thirsty for!

I admit there are times (ie. travelling) when I will buy bottled water. Tap water is not an option in my humble opinion. I look for slightly alkaline versions and always look forward to returning home to the great filtered water we have in our Wellness Home! So simple, so green, and, most importantly, so very good for our health and the health of our precious families!

Remember...drink at least half your body weight in ounces of water every day--more when working out and when you're out in hot weather. Please let me know if you have questions---I love 'em!

Happy Summer! Blessings on your health--
Sana