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Free Lunch and Learn Health Workshop for Women
Free Lunch and Learn Health Workshop for Women (Click Here for more INFO)
Free Lunch and Learn Workshop for Women
Join us Tuesday, October 19th from 12-1pm for a fun and informative
lunchtime workshop where we will discuss various
topics on women’s health. Lunch will be provided. This event is
free and open to the public, but we do ask that you RSVP by
Monday, October 18th. (Please let them know CFF sent you!)
Everyday Fitness
Everyday Fitnesshttp://blogs.webmd.com/pamela-peeke-md/2010/06/the-secret-to-lifelong-weight-maintenance.html?ecd=wnl_lbt_060910_crg_pfx
Living life to the fullest is all about striving for a mind-body balance every day. Achieve a mental, nutritional, and physical transformation for life with tips from wellness expert Pamela Peeke, MD.
Take a look at my Diet Community and you’ll see a discussion group that I entitled “I was doing just fine with my weight management program UNTIL___.” This was a real hit, with countless postings ranging from words of wisdom, “Get serious about getting rid of over eating triggers, even if it means your husband!” to pleas for help, “No matter what I do, I only seem to last no more than 2 or 3 months and then I fall apart, once again.”
Based upon this discussion group and my daily interactions with patients who are slugging it out striving to maintain their weight removal achievements, I’ve decided to concentrate on one key element of lifelong weight maintenance – vigilance.
Vigilance is the state of being vigilant, the Latin derivation of which means to keep watch, stay awake and be watchful, especially to avoid danger. It doesn’t mean you have to turn yourself into a crazed obsessed worrier. It simply means be on red alert for those situations when you know you’ll be more vulnerable to self-destructive habits.
For example, let’s say you’ve never had a problem eating a healthy breakfast and lunch. But when 3 PM rolls around, you’re fighting a well-entrenched habit of sauntering over to the vending machines and loading up on candy and cookies. This is when you must be much more vigilant and become acutely aware of your choices and actions. Red alert times are when you tend to a become a food zombie, mindlessly deferring to old habits, and then awakening from a binge coma to realize with shock and horror that you’ve just downed a mountain of food.
In addition to times of day, sometimes we’re hit with one of life’s curve balls and your best healthy lifestyle intentions can easily and mindlessly fall by the wayside. Carole is a 45-year-old mother of 3 with a strong family history of serious obesity. She’d been an athletic woman, giving birth to three fabulous boys, and life was going well until one of her son’s was diagnosed with a medical condition. Being the ultimate caregiver, she dropped her healthy habits and promptly allowed her genes to take over.
Remember my favorite saying: “Genetics may load the gun, but environment pulls the trigger.” She’d kept her genes at bay until she was seriously challenged. The good news is that her son came through with flying colors. The bad news was she gained 130 pounds over the course of 3 years. Talk about a long food coma. Once she was ready to make the change, she reversed her habits and shed the 130 pounds and for three years maintained her newly fit self quite well.
Then, she got hit with another caregiver sledgehammer when her aging mother became demented and unmanageable, draining her mental and physical energy with endless doctor’s visits and terrible temper tantrums. 50 pounds later, Carole awakened from her food trance long enough to realize that instead of donning her nice form fitting clothes, she was back to elastic. She literally had no memory of passing through 4 dress sizes. Such is the power of dissociation. At one point, Carole looked at me and said in a voice of disbelief, “I thought I was there. You know. I’d reached my goal and I was going to stay there for life no matter what stress happened. Boy, was I wrong.”
Carole dropped her vigilance and voila, the weight was back.
Thankfully, Carole learned her lesson and so will you. Here are mindfulness tips and tools to keep you vigilant and help you succeed at maintaining your lifelong weight management journey:
1. Once you reach your “there,” you have to work to maintain it. First up, get it out of your mind that some mythical fairy tale easy life “there” exists. You can never achieve a weight goal and just expect to maintain that accomplishment without continuous work. You may have shed 50 pounds and be happy at this moment. But if you let it go, and you don’t continue the very same healthy lifestyle habits that helped you reach your goal, you’ll regain the weight.
2. Plan for your red alerts. Take a moment and make a list of the kinds of stresses that have usually kicked you right into self- destruction. Any person, place or thing that triggers you to overeat and abandon your healthy habits needs to be counted and recognized. This include specific times of day when you are more vulnerable to going mindless and knee jerking into an old self-destructive habit. For each item on your list, write down at least 3 strategies for proactively preventing this stress from getting to you. If you’re grabbing junk to eat every mid-afternoon, plan to bring a satisfying snack to curb carb cravings and rein in overeating at dinner.
3.Adapt and adjust to unexpected life events. You never know when a serious stress will occur in your life. This is when you need to understand the golden rule of coping: Under tough stresses, learn to adapt and adjust without self-destruction. If you practice stress management every day, then you’ll have honed your skills enough not to get derailed when you hit the big speed bumps of life. Yoga, meditation, journaling, the outdoors, family and friends are all great resources to draw from when the going gets that tough.
4. Ask for help. Don’t be shy. Be vigilant and aware of the fact that you’re falling off the wagon. Minimize damage control by asking for professional help if you need it. Counselors, nutritionists and fitness professionals are all there to partner with you as you seek to regroup and get back on track.
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How to protect all 206 of your bones!
Protect all 206 of your bones so they can offer you strong support.
Bones are constantly being renewed and can grow stronger with a good diet and weight-bearing exercise. You make time for your outer appearance, but make sure your inner support system is taken care of so that you’ll be on the move for years to come:
- Stick with a diet to feed your bones. Eat plenty of fruits and vegetables and low-fat dairy.
- Get enough calcium, vitamin D, magnesium, and vitamin K/K2.
- Keep moving against gravity. Examples include: running, brisk walking, weightlifting, and jump roping.
- Maintain a healthy weight. Being underweight can raise the risk of fracture and bone loss.
- Quit smoking. Smoking can reduce bone mass and may increase your risks for a broken bone.
- Limit alcohol use. Large amounts can reduce bone mass and may increase your risks for a broken bone.
To help you in your quest for a full, active lifestyle, the NUTRILITE® brand has a family of bone health products to help you fill in your calcium, vitamin D, magnesium, and vitamin K/K2 nutritional gaps. These products include:
- NUTRILITE® DOUBLE X® Vitamin/Mineral/Phytonutrient
- NUTRILITE Daily Multivitamin/Multimineral
- NUTRILITE Women’s Supplement Pack
- NUTRILITE Men’s Supplement Pack
- NUTRILITE Vitamin D3 2000 IU plus vitamin K2
- NUTRILITE Cal Mag D
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Is Stress Overwhelming You?
Is Stress Overwhelming You?Dr. Duke Johnson, M.D.
Medical Director, Nutrilite Health Institute Center for Optimal Health
Stress: It's a serious health problem for every industrialized society in the world. In a way it's strange, because progress and technology were designed to make our lives easier. Instead, they have prevented us from getting away from our work and obligations.
In the past, you left work and you were done – but not anymore. These days, we often receive text messages and emails around the clock. Factors like competition, tight timelines, and economic pressures mean companies must operate at maximum efficiency in order to survive. The media reports daily on global economic instability and recession, so it's no wonder everyone feels stressed.
Stress can have serious negative short-term and long-term impacts on our health. Stress can raise blood pressure, lower immune function, trigger asthma attacks, cause ulcers, and increase the risk of digestive problems.1 The bottom line: Controlling stress is critical if you want to achieve optimal health and increase your longevity.
The common recommendations for handling stress are usually not the most effective. When I began researching stress more than a decade ago, I collected more than 400 articles on the topic. Surprisingly, I found nearly everyone makes the same recommendations for handling stress. These typically include ideas like get away, take walks, meditate, listen to music, or find some alone time. While these techniques can help if you feel overwhelmed, they are temporary band-aids for a bigger problem.
Most of the stress we experience occurs when we lose sight of the priorities in our lives. Day-to-day "emergencies" demand most of your attention, and many of us have lost the ability to set boundaries on how and with whom we spend our time. In this way, life becomes a game of survival where your only goal is crossing things off your to-do list. As a result, you end up simply existing when you could be living a life that corresponds with your beliefs and goals.
For your health, you must learn to prioritize your life. You need to live according to your beliefs and learn to set boundaries. Remember, there are right and wrong ways to de-stress, which I explain in my new book, Optimal Health Revolution. By using stress reduction strategies that really work and keeping your eye on the big picture instead of the everyday emergencies, you can reduce stress and reach your goal of obtaining optimal health.
1 Harvard Health Publications Group. “How Stress Affects the Body.” Stress Control (Harvard Special Health Report) May 2006: 37–41. Health and Wellness Resource Center. Web. 19 Aug. 2009.
10 Minutes a Day to Build a Stronger, Healthier You!
10 Minutes a Day to Build a Stronger, Healthier You!Sean Foy, M.A.
Author of The 10-Minute Total Body Breakthrough
In 2010, how would you like to have a healthier body, home, and business life? You can! It’s easier than you’d think, and you can start to do it in just 10 minutes a day.
Suppose the January 1, 2010, newspaper headline read, “Magic Health Potion Discovered!” The article went on to describe that scientists had designed a miracle medication that will help to lower your risk of diabetes, obesity, heart disease, stroke, and several types of cancer. The same medication may also rev up your metabolism, help your body burn fat, and give you more energy. And, it can strengthen your muscles, help maintain bone health, help to reduce stress, and even help you look years younger! The best news … this magic potion is cheap and available everywhere!
Would you run out the door in your new Christmas pj’s to your local drugstore to find this “magic potion”? Your instinct to “run” is on target for the magic potion.
Motion Is the Magic Potion
The magic potion I’m talking about is exercise. Stay with me now, and let me tell you’ve what I’ve learned.
The physical benefits of exercise are extensive and well-documented. But to my knowledge, no studies have been done on the ways in which getting fit can change your life. At Nutrilite Health Institute (NHI), we have tested the 10-minute 4-3-2-1 workout, and we’ve seen some interesting results. One breakthrough is that people see 10 minutes as “doable.” As they started the 10-minute routine, they also began to make other changes in their life too. From our documented cases, many participants reported better self-esteem, higher business productivity, more self-control, increased happiness, and better relationships.
To improve your life there is not much that will compare to moving your body more – even just 10 minutes a day.* Exercise can transform the way we feel, think, act, and look. You can have a healthy body to meet your daily obligations and have leftover energy for fun! When your health and fitness improve, you can have the strength and energy to experience more that life offers.
4-3-2-1 DONE!
I would encourage you to visit my website: www.4321fitness.com to learn more about how moving your body just 10 minutes a day, the 4-3-2-1 way, on a regular basis will help you experience success, and you can begin the journey to transform your health.
You can do it! Start today! Remember to start small and finish strong!
All the best in 2010!
Coach Sean
*Consult with your doctor prior to starting any new exercise program.
Turning Off Your Genetic Risk
Kenneth Kornman, D.D.S, Ph.D.
As you get older, certain diseases often follow. Diseases typically associated with aging include heart disease, stroke, Alzheimer's disease, dementia, obesity, diabetes, cancer, osteoporosis, and joint problems. It's a long list, but don't be discouraged. Optimal health is all about delaying and helping to prevent your experiences with these diseases of aging.
All of these conditions are caused by interactions between our genes and the environment in which we live. Cardiovascular disease, which includes heart attacks and stroke, is one example. We know that our lifestyle – including smoking, physical activity, and diet – are major factors in our cardiovascular health. We also know that genetics play an important role, because a family history of heart attacks before the age of 60 is a significant risk factor for heart disease.
The good news is that you can make changes to reduce your genetic risk for these diseases of aging. Although you cannot change the genes you inherited from your parents, you can change the way your genes work to make your body healthier.
Nutrition is one of the strongest determinants of how your genes behave. Scientists now know that some of your genes have variations that alter their behavior. For example, a gene can be influenced to produce more or less of a certain chemical over time. The goal is to reduce the output of genes that produce chemicals that can be harmful, such as plaque-producing genes that can clog your heart's arteries.
This is where the exciting new science of nutrigenomics takes center stage. In nutrigenomics, we are working to discover which genes in your body are affected by certain nutrients. For example, what do the bad saturated fats do to the machinery of your body – your genes? This does not mean that you should have a customized diet, since the science is nowhere near making that a reality. But there are ways today to classify people into a few genetic patterns, and you can learn to make better use of certain nutrients and supplements.
What we can learn now from nutrigenomics is that you may be able to modify even the genetic risk factors for diseases associated with aging, with a healthy diet – risk factors we once thought were irreversible. Nutrigenomics gives you yet another compelling reason to strive for a healthy diet in order to live your life in optimal health.
Kenneth Kornman, D.D.S, Ph.D.
President and Chief Scientific Officer, Interleukin Genetics
Nutrigenomics: Where Diet and DNA Meet
Nutrigenomics: Where Diet and DNA Meet
Dr. Duke Johnson, M.D.
Medical Director, Nutrilite Health Institute
In the last decade, scientists have found that the effect of our diet on our bodies is far more complex than we ever imagined. These findings have opened up an exciting new area of science called nutrigenomics – the study of how diet works in our bodies at the molecular level.
In the past, we had a good idea of the ways the food we ate was used by our bodies, but we didn't understand the process completely. For many years, we have known our digestive tract breaks down food to its smallest building blocks, allowing the food to enter the bloodstream. For example, fats are reduced to fatty acids, and carbohydrates become simple sugars. These basic components – along with vitamins, minerals, and phytonutrients – enter the bloodstream from the digestive tract, pass through the liver for processing, and are then transported to every living cell in our body.
Today, we know much more about what happens to those nutritional building blocks once they enter our cells. Not long ago, scientists believed these nutritional components did most of their work in the region of the cell located outside the nucleus called the cytoplasm. We knew these nutritional components were needed to produce energy and help with many other cellular functions. But, we were unaware these basic nutrients actually influenced our genetic code as well.
Recently, a significant amount of research has shown many of the nutrients we eat actually enter the cell nucleus and affect our genetic code, known as DNA. The nucleus is a special compartment inside the cell that holds our DNA. Another term for DNA is genome, and by combining the words "nutrients" and "genome," we get "nutrigenomics," the study of how the nutrients we eat affect our DNA.
The relationship between our diet and our DNA is quite complex. DNA is made up of genes, which are the "blueprints" of proteins responsible for running the reactions in our cells. Some genes make good proteins known as enzymes, and other genes make proteins that can be harmful to our health in large amounts. It is also important to know that all of our genes aren't always turned on. Genes are like a light switch. We turn them "on" or "off" with our lifestyle choices.
Nutrigenomics is helping us understand how nutrition affects our health better than ever before. For example, unhealthy foods may actually switch "on" some of those harmful genes. On the flip side, healthy foods that provide good nutrients can likely switch "off" those bad genes.
Though the science of nutrigenomics is relatively new, it is already allowing us to expand our knowledge of nutrition. As you can see, it is also strengthening the case for healthy eating – showing you that the food you eat has a tremendous effect on your health and disease risk, even at the genetic level.
Special Note: Fad diet promoters often have no knowledge of nutrigenomics and commonly recommend foods that turn on bad genes. Since we work with some of the most knowledgeable people in the field of nutrigenomics, you can feel confident that my recommendations concerning food take this field of science into consideration with your best health in mind.
Dr. Duke Johnson, M.D.
Medical Director, Nutrilite Health Institute
How Inflammation Is the Root Cause of the Biggest Killers and How the Cutting-edge Sceince of Nutrigenomics Can Transform Your Long-term Health
Control Diabetes with Nutrition
Julianne Downes, R.D.
Certified Weight Management Trainer
Diabetes is a potentially life-threatening disease that must be managed with healthy eating. When you have diabetes, your body is having trouble using glucose, which is often called blood sugar. This is a big problem, because glucose is your body’s main source of energy.
No matter which type of diabetes you have – type 1 (lack of insulin) or type 2 (resistant to insulin) – a healthy diet is necessary to control the disease and prevent further problems, such as heart and kidney conditions.
There is no longer a “diabetic diet.” People with diabetes simply need to follow the principles of healthy eating that apply to everyone. Along with healthy eating, people with diabetes must monitor their calorie consumption to maintain or lose weight based on their doctor's recommendation. They also need to be aware of four main nutrition factors: carbohydrates, proteins, fats, and sodium.
Carbohydrates
Carbohydrates are the main nutrients that raise blood glucose levels. Both the amount and type of carbohydrate you eat affects your blood glucose, but the amount you eat has a greater effect than the type. People with diabetes should eat controlled portions of nutrient-dense carbohydrates such as fruits, vegetables, and whole grains throughout the day. This will help control blood sugar levels and keep hunger at bay.
Proteins
People with diabetes should keep their protein intake moderate. According to the American Diabetes Association, protein intake higher than 20% of daily calories may put people with diabetes at risk for kidney disease. Choosing smaller, leaner servings of protein will reduce your intake of saturated fat and help keep cholesterol levels in check.
Fats
Many people with diabetes may also have unhealthy blood cholesterol levels and high blood pressure, making a reduction in fat intake necessary. The National Cholesterol Education Program recommends limiting total fat intake to 25–35% of your daily calories. Saturated fat intake should be less than 7% of your total calories. The remainder of fat should come from healthy monounsaturated or polyunsaturated fats.
Sodium
Sodium intake should be no more than 2,300 mg a day, according to the Dietary Guidelines for Americans. If you have high blood pressure, keep your sodium intake under 1,500 mg a day.
Finally, when managing diabetes, pay attention to the food groups. There are six main food groups, which are categorized based on the nutrients they provide and their effect on blood glucose levels. The food groups are starches (foods made from grains), vegetables, fruits, milk and yogurt, meat and meat substitutes, and fats. Grouping the foods this way makes it easy to put together healthy meals.
Meeting with a certified diabetes educator (CDE) or a registered dietitian is a great way to get extra help designing an individual food plan. If you have diabetes, the key is to control the disease with diet and exercise – and medication if necessary – rather than letting diabetes control you.
Julianne Downes, RD
Certified Weight Management Trainer
Reference:
Warshaw, Hope S. Diabetes Meal Planning Made Easy. Virginia: American Diabetes Association, 1996.
Retrieved from The Wellness Wire from AmWay Global. If you would like to subscribe to the Wellness Wire, please email me at jhwallerllc@gmail.com and I will be happy to forward it to you.
The Wellness Wire - Prepare for Cold and Flu Season
Research Scientist, Nutrilite Health Institute
Every year, it happens. People start sneezing, coughing, and complaining about sore throats. It's not just your imagination – colds happen more often during the winter, and flu season is usually from November to March, according to the Centers for Disease Control and Prevention (CDC).
What Causes Colds and the Flu?
Colds and the flu are caused by viruses. These viruses are spread from person to person, usually because of coughing or sneezing. These viruses are very contagious and spread quickly.
The good news is that most people recover from a cold and the flu in a week or two. The bad news is that these viruses wear down your body’s immune system, making you more susceptible to bacterial infections and other diseases. In some cases, severe flu complications can lead to death – especially in older people, young children, and people with chronic health conditions like asthma, diabetes, or heart disease.
Cold and Flu Symptoms
Everyone will have different cold and flu symptoms. Common symptoms include:
- Fever (usually high).
- Headache.
- Tiredness (can be extreme).
- Cough.
- Sore throat.
- Runny or stuffy nose.
- Body aches.
- Diarrhea and vomiting (more common among children than adults).
Get a flu shot. A flu shot is the best way to prevent the flu. Get a shot every year in September or as soon as the vaccine is available. There are a few exceptions to this rule. If you fit into one of the following categories, consult with your doctor before getting a flu shot:
- Have a severe allergy to eggs.
- Have had a severe reaction to the vaccine in the past.
- Have Guillain-Barré Syndrome (GBS).
- Had a flu shot within the past six weeks.
- Are less than six months old.
- Have a moderate or severe illness with fever.
- Avoid close contact with anyone who has a cold or the flu.
- Wash your hands frequently.
- Avoid touching your eyes, nose, or mouth.
- Cover your mouth and nose when sneezing or coughing.
- Stay home when you are sick.
Improve your cold and flu knowledge. The more you know about colds and the flu, the better you can protect yourself. Learn more about these viruses on the CDC website, www.cdc.gov, and take the CDC “Flu IQ Test” at www.cdc.gov/widgets
Yumei Lin, Ph.D.Research Scientist, Nutrilite Health Institute
The Wellness Wire - Stay Healthy This Cold and Flu Season
Dr. Duke Johnson, M.D.
Medical Director, Nutrilite Health Institute
Believe it or not, fall is right around the corner. Before we know it, cold and flu season will return – and that means now is the time to begin thinking about cold and flu prevention. There are many factors that determine our chances for getting a cold or the flu, but all of them fall under two main prevention strategies. The first strategy is reducing our exposure to cold and flu viruses, and the second is helping our immune systems operate at maximum efficiency.
There are several ways to reduce your exposure to cold and flu viruses. The first is washing your hands. It seems simple, but many germs spread after we touch something germy with our hand, and then transfer those germs to our mouth or eyes. For example, someone may cough into their hand and touch a doorknob that we then use. Or, we may shake hands with a co-worker who has a cold and then eat a sandwich. There is no substitute for frequent hand washing, especially before preparing or eating food. I recommend washing with non-antibacterial soaps, because antibacterial soaps can cause rashes with frequent washing, breaking down the natural skin barriers.
Another way to reduce your exposure to cold and flu viruses is to avoid people who are coughing or asking them to “cover their cough.” Many people forget to cover their mouth when they cough, especially after they've been sick for a while.
The second strategy for avoiding the cold and flu is to help your immune system operate at maximum efficiency. One way to do this is to eat well and take a good multivitamin. Our immune systems are very complex and use many different enzymes to help battle viruses. Many of these enzymes need vitamins and minerals to help them perform at their best. When our bodies are missing these vitamins and minerals, our immune system is less able to fight off infections.
The second immune-boosting tactic is to get enough sleep. Sleep deprivation can increase your risk of infection, so try to get between seven and eight hours of sleep per night.
Reducing stress can also improve your immune system's function. Many scientific studies have shown that when we are under stress, our immune system doesn't work as well.1 Some stress-reduction techniques are exercise, yoga, deep breathing, and journaling. My book, Optimal Health Revolution, has a chapter that will teach you the best ways to reduce your stress.
An echinacea supplement may also help boost your body's immune system. It is recommended that this herb be taken at the first sign of a sneeze or sniffle and for no longer than eight weeks at a time.2
Start getting into these habits now, and you'll be fully prepared to help reduce your risk of coming down with a cold or flu this season, and for many years to come.
Suggestions on Supplements
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Dr. Duke Johnson, M.D.Medical Director, Nutrilite Health Institute
1Stress and the immune system. Robert A. Anderson. Townsend Letter for Doctors and Patients. August–September 2005 i265-266 p106(1).
2“Echinacea.” Clare Hanrahan and Teresa G. Odle. The Gale Encyclopedia of Alternative Medicine. Ed. Jacqueline L. Longe. 2nd ed. Detroit: Gale, 2005. 4 vols. Updated July 1, 2006.
Win a Free Health Assessment
The first 5 People that register for my Blog will get One Free Health Assessment and you have the choice to select which Module you would like to take.
The Health Questionnaire consists of several modules designed to gauge different facets of your nutritional and lifestyle habits. The questions have been created, reviewed, and approved by a team of medical and nutritional experts headed by the Nutrilite Health Institute. Click on the module you wish to take. We encourage you to complete all the modules.Helpful Tip: As each module is taken or updated, more personalized recommendations will be made for you. Check your recommendation report often for updates and additions.
Your Recommendation Report Has Been Generated
General Health ModuleAsks about your lifestyle, activity level, and eating habits. Estimated time to complete this module: 12 minutes.
Heart Health ModuleCenters on how your nutrition and lifestyle habits may affect your cardiovascular health. Estimated time to complete this module: 5 minutes.
Vitamin/Antioxidant ModuleAsks specific questions about your nutritional habits and lifestyle activity, your exposure to free radicals, and your metabolism. Estimated time to complete this module: 8 minutes.
Heart Health Genetic Test ModuleAsks you to supply the results of the optional GENSONA(TM) Heart Health Genetic Test. Estimated time to complete this module: 1 minute.
General Nutrition Genetic Test ModuleAsks you to supply the results of the optional Gensona General Nutrition Genetic Test. Estimated time to complete this module: 2 minutes.
How to Care for Your Skin - Eczema Skin Care Tips
Eczema Skin Care Tips
By Phylameana lila Desy, About.com
Guest article by Dr. Rita Louise
What is Eczema?Eczema can best be described as a non-contagious skin condition, which is characterized by hot dry itchy skin, with symptoms that often fluctuate seasonally and even over the course of the day. Eczema typically begins in early childhood. Research indicates that eczema may be genetically determined and studies show that there is often a family history of allergies, asthma, eczema or hay fever. Children who experience eczema may also suffer from asthma or hay fever as well.
Like an allergy, eczema tends to flair up when exposed to certain triggers, especially mechanical irritants, allergens, emotional stress, heat and sweating. When exposed to an offending situation, inflammation producing cells come to surface of the skin and release chemicals, leaving the skin red, pealing and thickened. Sometimes tiny blisters form, rupture, weep and crust over.
Eczema most often appears in and round the creases of joints of the arms and legs and around trunk of the body. For some, it also emerges on their hands and on the sloes of their feet. Sufferers also experience an intense itching makes them want to scratch it, causing additional damage which can lead to bleeding and infection.
Solvents, chemicals, detergents, bleach, woolen clothing, skin care products that contain alcohol and certain soaps or fragrances are all considered mechanical irritant that can cause burning, itching or redness to the skin and bring about a flair-up. And while allergens, like food, pollens and pets, do not irritate the skin, they can also trigger a flair-up. The same holds true to emotional stress. Intense emotions such as anger and frustration can flair up symptoms. Many individuals with eczema also do not tolerate extremely hot or cold temperatures as well. High humidity can cause increased sweating, while low humidity can dry the skin.
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Wellness Recommendations for Treating Eczema
- Prevention - The key to controlling eczema is prevention. Avoid or reduce your exposure to things that can irritate your skin such as household cleaners, detergents, certain soaps and wool clothing.
- Moisturize - Use a moisturizer on your skin every day to help keep it soft and flexible.
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- Don't Scratch - Do not scratch even if it itches! Scratching can further irritate the skin and can even cause the skin to break and crack, opening the door to infection.
Identify Your Triggers - Take the time to identify your triggers. This can help you to avoid or limit your exposure to the offending item even better. If you think a food item is causing your problems, talk to your doctor about getting an allergy test or try an elimination diet to help you identify the offending product.
- Keep Hands Dry - Be sure to dry your hands completely after you wash them.
Wear Protective Gloves - Wear gloves when your hands will be exposed to anything that can irritate them.
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- Stress Management - Learn to manage your stress through regular exercise, breathing techniques, biofeedback, meditation and yoga.
Natural Remedies for Eczema
- Gamma-linolenic acid (GLA) has been shown to help reduce the inflammation, dryness and scaleness often associated with eczema. GLA can be found in evening primrose oil, borage oil and currant seed oil.
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- If your skin becomes infected, the herb Oregon grape has been used for hundreds of years to treat infections and a variety of skin problems.
- Natures Sunshine’s Golden Salve is a blend of herbs, oils and beeswax that sooths and moisturizes rough, chafed, chapped skin.
- A homeopathic remedy for eczema may help relieve the itching and irritation associated with eczema and dermatitis of the skin and scalp.
How To Heal a Broken Bone Quickly
By Jonathan Cluett, M.D., About.com
Updated: July 26, 2009
About.com Health's Disease and Condition content is reviewed by the Medical Review Board
Difficulty: Average
Some of these recommendations may be controversial, or unknown the extent to which they affect bone healing. However, this much is clear. Patients who smoke, have a much longer average time to healing, and a much higher risk of developing a nonunion (non-healing of the bone). Smoking alters the blood flow to bone, and it is that blood flow that delivers the necessary nutrients and cells to allow the bone to heal.
Ensure you are consuming the recommended dose of calcium, and if not, try to consume more natural calcium--or consider a supplement. Taking mega-doses of calcium does not help a bone heal faster.
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Surgery creates potential risks, so these options much be weighed carefully. However, there may be options which alter the time it takes for a bone to heal.
Electrical Stimulation
Ultrasound Treatment
Magnets
Getting Back on Track After a Setback: Part I
Sean Foy, M.A.
President, Personal Wellness Corporation
Sickness or disability does not define who we are or what we can accomplish. Exercise is possible, even for people with issues like arthritis, cancer, chronic fatigue syndrome, exercise-induced asthma, fibromyalgia, high blood pressure, diabetes, and heart disease. I've seen it happen! Of course, you should always consult your doctor before beginning an exercise program when you have an injury or chronic condition.
If you have an acute illness or injury, you’ll need to recuperate before you can resume exercising. But if you have a chronic health challenge or longstanding difficulty, you'll need to find ways of working around it.
In the past, doctors often told people with chronic ailments to restrict their activity. Many people with a chronic condition became inactive due to pain, discomfort, limited range of motion, lack of motivation, or fear. But, inactivity leads to a decline in strength and stamina. So if you have been sedentary because of a health issue, muscle loss, weight gain, depression, or fatigue, you may be worse off now than when you were first diagnosed. Plus, you are at greater risk for further injury.
These days, the medical community has changed its approach. While each chronic condition has a different treatment plan, the best advice is usually to get moving again! Remember, you should always consult your doctor before beginning an exercise program when you have an injury or chronic condition.
Bouncing Back After a Setback
If you are recovering from an illness like the flu, or if you've gone several weeks without exercising for any reason, don't try to restart your routine the same place you left off. It's important to give your muscles, ligaments, and tendons the opportunity to get stronger again. This will help protect you from injury as you work back up to your previous fitness level. For a healthy and safe recovery after a break from exercise, follow these tips:
- Decrease the fitness intensity level of your aerobic workouts. For example, if you were previously exercising at level 8 on a fitness intensity scale of 0 to 10, decrease your intensity to level 6.
- For your resistance exercises, temporarily decrease your weight selection by 30% to 50%.
- As a general rule, take it easy for the same amount of time you were sick. At minimum, scale back on your exercise intensity for one week.
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Cholesterol by the Numbers
Cholesterol by the Numbers
Micheline Vargas, DrPH, RCEP
Research Scientist, Nutrition Investigations
Elevated cholesterol is associated with an increased risk of heart disease. So, what is a healthy cholesterol level and what can you do to improve it? The National Cholesterol Education Program (NCEP) guidelines can help. The goal of these guidelines is decreasing total and LDL cholesterol levels while maintaining or increasing your HDL cholesterol level.
Table 1: Cholesterol Classification (mg/dL)
| Total Cholesterol | LDL Cholesterol | HDL Cholesterol |
|---|---|---|
| Desirable = <> | Optimal = < optimal =""> | High (good) = ≥ 60 |
| Borderline High = 200–239 | Borderline High = 130–159 High = 160–189 | Low (poor) = <> |
| High = ≥ 240 | Very High = ≥ 190 |
If your total and LDL cholesterol levels are too high, smart food choices can help. These include:
- Consume a variety of fruits, vegetables, and whole grain, high-fiber foods.
- Minimize your intake of sugary foods and beverages.
- Prepare and choose foods with little salt.
- Eat legumes, lean meats, and poultry without the skin.
- Replace some animal products with soy protein.
- Eat fatty fish, such as salmon or tuna, at least twice a week.
- Choose fat-free or low-fat dairy products.
- Limit saturated fat and trans-fat intake.
In a healthy, low-cholesterol diet, most of your dietary fat should come from monounsaturated and polyunsaturated fats. These types of fats are found in nuts, seeds, fish, and vegetable oils. In addition, most people should limit cholesterol intake to less than 300 mg a day. If your LDL level is more than 100 mg/dL or if you have heart disease, limit your cholesterol intake to less than 200 mg a day. Then, follow the “Therapeutic Lifestyle Changes” (TLC) Diet created by the NCEP. Table 2 outlines the key components of the TLC Diet.
Table 2: TLC Diet
| Nutrient | Recommendation |
|---|---|
| Saturated Fat* | Less than 7% total calories |
| Polyunsaturated Fat | Up to 10% of total calories |
| Monounsaturated Fat | Up to 20% of total calories |
| Total Fat | 25–35% of total calories |
| Carbohydrate | 50–60% of total calories |
| Fiber | 20–30 grams per day |
| Protein | Approximately 15% of total calories |
| Cholesterol* | Less than 200 mg per day |
| Plant Stanols / Sterols** | 2 grams |
| Increased Viscous (soluble) fiber** | 10–25 grams per day |
| Total Calories (energy) | Balance energy intake and expenditure to prevent weight gain |
*LDL-raising nutrients
**Therapeutic options for LDL-lowering
Certain supplements and foods may also help lower your cholesterol when added to a healthy diet. These include isolated garlic compounds, oats, flaxseed, fish oils, calcium, and magnesium. Remember, by learning to make smart choices you can enjoy flavorful foods and manage your cholesterol at the same time!
Micheline Vargas, DrPH, RCEP
Nutrilite Health Institute
Research Scientist, Nutrition Investigations
Cholesterol-cutting Nutrition Tips
Cholesterol-cutting Nutrition Tips
Lisa Kirkman, M.S., R.D.
Amway Global Health Instructor
Research shows that almost half of North American adults, over the age of 20, have high cholesterol.1 It has been shown that the simple act of eating a healthy diet can help you lower your cholesterol and maintain healthy cholesterol levels. These healthy-eating tips will help you reach your heart-health goals.
Cholesterol-cutting Foods
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Eat your oats. Research suggests the soluble fiber (beta glucan) found in oats may help reduce both total cholesterol and the “bad” LDL cholesterol.2 If you're not a fan of oatmeal, try oat cereal or an oat bran muffin.
Sprinkle some flaxseeds. Flaxseeds contain lignan and soluble fiber, which may help block the formation of LDL cholesterol and help your body get rid of cholesterol.3 Flaxseeds’ mildly nutty flavor is a complement to salads, cereal, yogurt, and homemade breads or muffins.
Snack on nuts. Nuts are high in heart-healthy monounsaturated fats, which may help lower LDL cholesterol.4 Almonds, walnuts, and cashews are rich sources of monounsaturated fats and can be eaten as snacks, sprinkled on salads, and added to your oatmeal, cereal, or yogurt.
Sneak in some soy. Many people think soy is only for serious vegetarians, but it's actually an excellent source of complete protein for everyone. Soy also contains healthful compounds that may help reduce total cholesterol and LDL cholesterol.5 Try making a fruit smoothie with frozen fruit, vanilla soy milk, and a soy-based protein powder; also try snacking on soy nuts or sneaking tofu into soups, chili, or lasagna.
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Focus on fish. The American Heart Association recommends eating fatty fish – such as salmon, albacore tuna, mackerel, lake trout, herring, and sardines – at least twice a week to promote heart health. If you don’t like fish, consider taking a high-quality fish oil supplement containing one to three grams of omega-3 fatty acids.
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Get some garlic. Garlic may help reduce total and LDL cholesterol.6 If you’re not up for eating one to two cloves daily, consider a garlic supplement containing allicin, garlic’s active compound.
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Sip some green tea. Green tea has been shown to lower total cholesterol and LDL cholesterol while raising your “good” HDL cholesterol.7 But, much of this research is based on the amount of tea consumed in Asian countries – three cups a day. If you don't drink a lot of green tea, a supplement containing green tea extracts and its active compounds – theaflavins and catechins – may help.
Heart Healthy Alternatives
Certain foods can contribute to high cholesterol if eaten on a regular basis. While forbidding foods is never a good idea, a successful strategy is finding healthier alternatives to most of these cholesterol-promoting foods.
| Instead of This … | Choose This … |
|---|---|
| 2% or whole milk | 1% or fat-free milk |
| Yellow cheese | Low-fat mozzarella cheese |
| Whole eggs | Two egg whites with one yolk or egg substitute |
| Beef or dark meat | White meat chicken or turkey |
| Fried foods | Baked, broiled, or steamed foods |
| Regular mayonnaise | Canola oil- or olive oil-based mayonnaise |
| Butter or margarine | Olive oil- based “margarine” spread (such as Olivio) |
| Sour cream | Low-fat or fat-free sour cream |
| Cream cheese | Low-fat or fat-free cream cheese, natural peanut butter, or almond butter |
| Chips, crackers, and cookies | Whole grain snacks that are low-fat and trans-fat free such as popcorn, whole grain crackers, nuts, trans-fat free meal replacement or snack bars |
| Fried fish | Baked or broiled salmon, lake trout, mackerel, and albacore tuna |
Gradual Changes Win the Race
Don’t change your entire diet overnight. Make one dietary change at a time and move forward gradually. Changes are more likely to become permanent if they're done at a slow, comfortable pace – just don’t lose focus. The more heart-healthy lifestyle changes you make, the greater positive impact it will have on your cholesterol and your overall health.
Lisa Kirkman, M.S., R.D.
Amway Global Health Instructor
1 americanheart.org
2 Oat [beta ]-glucan lowers total and LDL-cholesterol. Sylvia Pomeroy, Richard Tupper, Marja Cehun-Aders, Paul Nestel. Australian Journal of Nutrition and Dietetics. March 2001 v58 i1 p51(5).
3 “Flaxseed.” Greg Annussek. and Rebecca J. Frey, PhD. The Gale Encyclopedia of Alternative Medicine. Ed. Jacqueline L. Longe. 2nd ed. Detroit: Gale, 2005. 4 vols. Updated July 1, 2006.
4 Oh (Nutritious) Nuts! Harvard Health Commentaries. Jan 3, 2007 pNA.
5 Soy isoflavones lower serum total and LDL cholesterol in humans: a meta-analysis of 11 randomized controlled trials. Kyoko Taku, Keizo Umegaki, Yoko Sato, Yuko Taki, Kaori Endoh, Shaw Watanabe. American Journal of Clinical Nutrition. April 2007 v85 i4 p1148(9).
6 “Garlic.” Patience Paradox. and Teresa G. Odle. The Gale Encyclopedia of Alternative Medicine. Ed. Jacqueline L. Longe. 2nd ed. Detroit: Gale, 2005. 4 vols. Updated July 1, 2006.
7 “Green tea.” Paula Ford-Martin. and Teresa G. Odle. The Gale Encyclopedia of Alternative Medicine. Ed. Jacqueline L. Longe. 2nd ed. Detroit: Gale, 2005. 4 vols. Updated July 1, 2006.
