Seniors with Type 2 Diabetes

Seniors With Type 2 Diabetes May Experience Memory Declines Immediately After Eating Unhealthy Meal

Adults with Type 2 Diabetes who eat unhealthy, high- fat meals may experience memory declines immediately afterward, but this can be offset by taking antioxidant vitamins with the meal, according to important new research.

There is already growing evidence linking Diabetes to cognitive complications in humans. Adults with Type 2 Diabetes are especially vulnerable to acute meal-induced memory "slumps" after eating unhealthy foods.

This latest study published in the July issue of Nutrition Research, suggests that taking high doses of antioxidant vitamins C and E with the meal may help minimize those memory deficits.

Consuming unhealthy meals for those with diabetes can temporarily further worsen already underlying memory problems associated with the disease. The team who conducted the research at the University of Toronto has shown that antioxidant vitamins can minimize oxidative stress from the meal and reduce those immediate memory deficits.

Type 2 Diabetes is associated with chronic oxidative stress, a major contributor to cognitive decline and Alzheimer disease. Consuming unhealthy foods can induce this type of stress which is triggered by acute elevations of free radicals -- unstable molecules that can damage tissue, including brain tissue. These destructive molecule reactions typically occur over a one-to-three hour period after food ingestion.

Maintaining a healthy lifestyle that includes regular exercise, a low fat diet rich in antioxidants, as well as staying mentally active and socially engaged in a variety of activities, is the best medicine for optimizing cognitive health during the average lifespan.

Symptoms of Diabetes

If you have 1 or more of these symptoms please see your doctor for treatment.

• Excessive thirst


• Frequent urination


• Blurry vision


• Cuts or sores that are slow to heal


• Itchy skin, yeast infections


• Dry mouth


• Leg pain


• Extreme hunger


• Unusual weight loss


• Increased fatigue


• Irritability

To Your Health Toninetta

Green Tea Extract

New Studies Confirm Green Tea Promotes Metabolic Efficiency and is Proven Effective For Speeding Up Weight Loss!

Green Tea Extract helps people lose weight. It is not a "magic pill" against obesity, but it helps significantly. Researchers speculate that chemicals in the supplement called catechins are the active ingredients that fight fat. One specific catechin called epigallocate-chin- 3- gallate (EGCG) is particularly effective in promoting themogenesis (increased calorie use) and speeding weight loss.

British researchers found that Green Tea Extract increased fat use by 17 percent during 15 minutes of aerobic exercise. In a second experiment involving blood sugar regulation after consuming a high sugar drink, Green Tea Extract lowered blood sugar faster than a placebo with less insulin release. Green Tea Extract has other health benefits. It reduces premature cell death and helps speed recovery after a heart attack or stroke. It also contains powerful antioxidants that protect the cells from freeradical damage.

Free radicals are the destructive chemicals produced naturally during normal cellular metabolism that causes destruction of the healthy cell membranes, crucial DNA and promote heart disease, cancer and premature aging. An 11 year study of more than 40,000 Japanese adults found that regular consumption of Green Tea reduced death rates from all causes, and specifically from cardio-vascular disease. Green Tea Extract continually proves to be an excellent dietary supplement that promotes metabolic health and speeds weight loss naturally.

To Your Health
Toninetta

What's on the Label

We are all trying to make smarter choices to lose weight or to maintain a proper balance in our bodies. It can get a little tricky when it comes to reading labels, and many have asked questions about it, so I've come up with the following to help you improve your nutritional habits and sharpen your label reading skills.

Ingredients: Are listed by weight, the most to the least.
--- Limit products where fats and sugars appear early in the list.
--- Limit products containing "shortening" or "partially hydrogenated" fats.
--- Limit products containing coconut, palm oil, cocoa butter, butter or lard.

Serving Size: All nutrition numbers listed are based on this amount. Compare the serving size to the amount you eat. For example, if the serving size was 50 calories per serving size of 1 cup and you ate 2 cups you will have ingested 100 calories.

Servings Per Container: Even small packages sometimes contain more than one serving so look for "serving per container" listing.

Total Fat: Low fat foods contain 3 grams of fat or less per serving.

Saturated fat: Raises blood cholesterol levels. Food low in saturated fat contain less than 0.5 grams of saturated fat per serving.

Trans fat: Trans fat results from adding hydrogen to vegetable oils. Look for "hydrogenated" oils in the ingredient list to know if a food contains trans fat. Trans fat raises the bad cholesterol (LDL) and lowers the good (HDL). You should limit your intake of fats to less than 10 percent of total calories.

--- Cookies, crackers, French fries and other commercial fried and baked foods are a major source of trans fat in the diet.

Cholesterol: Found only in animal foods. It is recommended that you eat less than 200 milligrams of cholesterol per day.

Sodium: The part of salt that can raise blood pressure and cause fluid retention. A good rule is to choose foods that contain 400 mg or less per serving.

Total Carbohydrate: A total that includes starches, sugars, and fiber.

Sugars: The label reads "No Added Sugar." This means that there were no sugars added during processing or packing. This does not mean the food is totally sugar, carbohydrate or calorie free.
The label reads "Sugar Free." This means that less than 0.5 grams of sugar is in a serving. "Sugar Free" foods are low in calories, but may still contain carbohydrates, such as sugar alcohols (sorbitol, etc.).

Fiber: Good choices have 3-5 grams per serving. The recommended amount is a total of 25-30g each day,

%Daily Value: Shows how the food fits into a 2000-calorie diet. This may not be useful depending on your total calorie intake.

Finally don't get so wrapped up in calorie counting and label reading that you forget that food is more than just fuel for your body. It is one of the greatest ways we celebrate with family and friends and an important part of every culture.

To Your Health
Toninetta

Building Stronger Bones

As we age our bone mass begins to decrease, about 1/2 percent per year when we reach our 30's and 40's. In women who have reached menopause, it is between 2-3 percent per year. When our bones shed calcium quicker than they absorb it they become brittle and fracture easily. So how do we keep our bones strong as we age?


SUPPLEMENTS

Considering the average American only gets about 500 milligrams of calcium a day from food, far under the recommended 1,000-1200 milligrams, we must add a supplement to our diets to maintain healthy strong bones.

Dairy products, leafy greens, beans and whole grains can help, but most of us still would not get the recommended dosage, especially if you're like me and can't handle dairy products. If lactose is no problem for you, you could get more than you daily requirement of calcium by simply drinking 3 cups of skim milk and eating a cup of low fat yogurt each day.

Perhaps you are a vegetarian and don't eat dairy products, you can still get calcium from plant sources. Kale is one green that contains calcium that your body can easily absorb. Kale not only contains calcium but it also has vitamin K. Women with low level of K also seem to have low bone density and experience more fractures. So kale is a definite bone strengthening food that should be added to your diet.

Still most of us must take a calcium supplement. and we should look for supplements with vitamin D added. Vitamin D should be taken with calcium because it helps it absorb evenly into your system.



EXERCISE

Load bearing exercises like jogging, walking and even the fluid movements of tai chi can help strengthen bones. Regular exercise can help prevent the decline in the immune systems antibody response.

While fruits and vegetables also strengthen the immune system, the combination of regular exercise and a healthy low-fat diet high in fruits and vegetables will only keep your body stronger longer.


Finally be aware of things that can slowly destroy your bones. Caffeine, alcohol, salt and sugar increase your body's excretion of calcium, also colas should be avoided because they contain bone dissolving phosphorus. Remember bone is like muscle, use it or lose and abuse it and lose it.


To Your Health

Those Aching Bones

As we get older the wear and tear of the years of walking, running and lifting takes it toll on our bones. It becomes all to important to protect our bones and joints with age. Keeping our knees, hips and joints limber can help relieve the stiffness and pain of arthritis and osteoarthritis, the degeneration of cartilage.

We've heard it all before - lose weight. This stands more true as we age because excess weight just puts more stress on already worn bones. Although you may be retired staying active will help you enjoy your retirement.


Join a local gym and head for the pool. Exercising in water will help take the weight off you joints but still allow you to jog, swim or do aerobics without pain. If you haven't been jogging in a while don't take it up now. Joints that are stiff will only suffer more from the sudden impact.


Add Omega -3's and fish oil to your diet. Recent studies have shown that the fatty acids in fish can help reduce the inflammation and pain of stiff joints. Mackerel and salmon not only taste great but can help ease some of that creaking joint pain.

Other supplements to consider adding to your diet are glucosamine and chondroitin. They have also been shown to help relieve arthritis pain.

If you have constant pain in your joints don't just live with it, seek help, there could be a number of causes for your aching pain. Take care of yourself and if you need a quick fix for those aching bones try one of the following.


Some Like It Hot, Some Like it Cold - Applying a heating pad or ice pack can temporarily help ease the strain of joint pain. If your able try a hot Epsom salts bath.


Rub That Again Please - This is my personal favorite, getting a massage. Getting a professional massage will not only help you deal with a sudden flare up, but also help you release tension, another cause for stiffness.



More C Please - Studies have shown that people who suffer most from rheumatoid arthritis are more prone to be vitamin C deficient.


It can be hard to find a minute to just relax in the day, but remember giving your joints time to recover will keep you moving pain free later.

To Your Health

Omega-3 Fish Oil for Brain Function

The National Institute Of Health To Study Alzheimer's has linked eating fish high in the omega-3 fatty acids content to be good for you in many key areas... Regular intake helps prevent heart attack, stroke, cardiovascular disease and helps reduce inflamation and stiffness in joints from arthritis.


These healthy fats work by strengthening the membranes in cells throughout the body. Now, new research shows omega-3 fatty acids are particularly effective for preserving brain function.


Recent laboratory studies indicate diets rich in omega-3 fatty acids from fish and fish oil concentrate result in reduced age-related mental decline and lower incidence of Alzheimer's disease.


High consumption of the omega-3 fatty acid DHA (docosahexaneoic acid) is specifically linked to improved function in brain activity linked to emotions, reasoning, mood and memory.
Preliminary data suggests that high intake of omega-3s could cut the risk of Alzheimer's by 50 percent. The NIH (National Institute Of Health) is funding a large-scale study around the country to determine the effects of omega-3 fatty acids on the brain and the risk of Alzheimer's disease.


So what's the bottom line, adding fish or fish oil capsules to your daily dieting will help you live a healthier life. Much more research is needed for an absolute but, if you took 1000mg a day, that would give you 1.5 grams of EPA/DHA; about the same as you’d get in 3 ounces (85 g) of salmon.

Small price to pay for brain, skin and joint health.


CLICK HERE - OMEGA-3 FISH OIL 1200 MG

THE COLOR OF FOOD

We all know how important vitamins and minerals are for our health, but the sad fact is we don't get the recommended daily allowances that comes from eating a variety of foods.

Stop and think, how colorful was your last meal? Did you have all brown, or white plate or was your plate a variety of colors? The key to eating and staying healthy is variety. Don't get caught up in those fads that say eat one type of food all the time. This will lead to disaster and disappointment. Read below about the color of food and add some variety to your life.


THE COLOR OF FOOD

RED - Red foods generally help to promote heart health. They also have been shown to lower your cancer risk and improve your memory. So to play longer and remember more up your intake of;
Cranberries, beets, strawberries, tomatoes, radishes, red grapefruit and red onions.


WHITE-TAN-BROWN - Foods such as bananas, cauliflower potatoes, mushrooms, garlic, turnips and brown pears help to raise your good cholesterol. Don't believe the hype with the new fad diets that are out now. Adding any of these types of foods to your daily diet will put you on the right path to a healthier cholesterol level.


GREEN - Green foods rich in antioxidants and *lutein. Foods such as spinach, celery, cabbage, broccoli, peas, zucchini, okra and honeydew help your body build stronger bones and teeth as well as
improve your vision. You should have some type of green food at every meal. Especially as we get older and eye and bone strength decrease.


BLUE - PURPLE - The *anthocyanin in foods such as blueberries, raisins, figs, eggplant, red cabbage and purple grapes play an important role in improving memory and urinary tract health.


ORANGE - YELLOW- You will find some of the most powerful antioxidants that support your immune system and help to improve your vision in foods that are orange and yellow. Foods in this group are pumpkin, cantaloupe, sweet potatoes, oranges, mangos and yellow squash.


To sum it all up remember to eat these foods, no over the counter veggie or fruit juices. Slowly start to incorporate some color into every meal and you will eventually notice that eating a well balanced diet comes easy.


If you do like the juices - buy a good juicer and make it from fresh produce. If you drink juice that you make at home you know that there aren't any added sugars or fructose which can negatively affect your immune system.

*Lutein is an antioxidant that concentrates in the eye’s macula and lens, as well as in the skin, breast and cervical tissues. It protects the eyes from oxidative stress.

*Anthocyanin is the pigment that gives blueberries their color. One of the serious diabetic complications is retinopathy, which in most cases can cause blindness.


This condition occurs when the body attempts to repair leaking, damaged capillaries, but does so by over producing abnormal proteins. The protection of anthocyanins may help prevent these capillaries from leaking and to help prevent abnormal protein proliferation.

Ten Power Foods

Trying to eat healthy and exercise can become quite tedious and that's the main reason so many people fail when dieting. The first step to your successful change to eating healthy is not to look at it as a diet but as a lifestyle.

The following foods should be incorporated into your menus at least three times a week. It may take discipline, but it's all for your long, happy and healthy life.


POWER FOODS


1. SALMON - A great source of essential omega-3 fatty acids, which can help prevent Alzheimer's, obesity, sunburn and even depression.


2. BLUEBERRIES - Rich in fiber, vitamin C and antioxidants. Studies have shown that they may help improve memory and motor skills.


3. CINNAMON - Studies from the USDA have found that cinnamon can help reduce blood-sugar levels in diabetics. It is also an antibacterial.


4. KALE - This leafy green is loaded with beta carotene for healthy eyes and organic sulfuric compounds that help fight against certain cancers.


5. PUMPKIN - High in vitamin A, antioxidants and carotenoids it has been shown to fight several types of cancer, heart disease and cataracts.


6. SOY - Best known for it's ability to decrease the symptoms of menopause, but it's also hailed for it's ability to help lower cholesterol and the risk of Alzheimer's and kidney disease.


7. WALNUTS - Loaded with plant based omega-3 fatty acids and mono-saturated fat, the walnut is believed to help reverse some of the effects of eating foods high in saturated fats.


8. AVOCADO - The avocado is high in glutathione which blocks up to 30 different carcinogens. It's an ideal natural combo of fat protein and carbs.


9. OATS - Full of soluble and insoluble fiber, it's the perfect food. Soluble fiber helps to reduce cholesterol and keeps the heart healthy and insoluble fiber supports the digestive system.


10. DARK CHOCOLATE - Yummy - recent studies have shown that chocolate is rich in flavonoids that boost the production of nitric oxide in blood vessels. This type of chocolate can also lower blood pressure and improve circulation.


To Your Health

Summer Stings

Summer Is Here ....

Summer is officially here and we're all ready to get outside and go to the beach, mountains or that cabin by the lake ... before you pack up the car and hit the highway here are a few summertime tips to take with you.


Treating Stings & Bites

When you're getting your backpack ready for that hike don't forget that the bugs will be hiking up the trail with you. Try not to wear brightly colored clothing and sweet smelling perfumes and oils, bees and wasps are attracted to bright colors and sweet smells and they will be heading straight for you. Also eating sweets can attract unwanted insects so you might want to limit what treats you pack.


Spray your arms and legs with insect repellent even if you're wearing long sleeves and remember mosquitos come out strongest at dusk. Don't forget to pack the hydrocortisone cream and Benadryl to relieve the itching and help with any allergic reactions.


If you do get bit without the store creams and pills, here's a quick remedy - make a poultice from water and dirt or water and baking soda and dab it on the bite. I personally make my own insect repellent by melting some petroleum jelly in the microwave, then adding 1 ounce citronella oil, (which I get from the hardware store). Mix, then apply all over - one big "Bug Be Gone" shield.


Treating Sunburns

Prevention is the number one remedy for sunburn. If you know you will be exposed for any length of time you should cover with sunblock or clothing. Your sunblock must be at least SPF 15 to be affective and should be reapplied about every 2 hours and especially after being in the water.

Even the best plans can still be foiled by disaster - the dreaded lobster skin -oouchh! If you start to see the lobster in you emerge take an aspirin. Taking aspirin will help reduce the swelling just like hydrocortisone cream. A great quick remedy - try steeping a couple of green tea bags, chilling them and applying the tea and bags to sunburned skin, this can be done the night before your trip.


Put the bags and tea in a thermos. The antioxidants may help prevent more sun damage and the growth of skin tumors. Also 100% aloe vera applied to sunburns will not only help with the pain but also help the skin repair quicker.


I had a friend from Australia and she told me they were taught in school about, "Slip, Slap, Slop." Slip on a shirt, slap on a hat and slop on the sunscreen.


Stay Hydrated

Drinking water, yes we've all heard drink plenty of water, but did you know that water not only flushes the kidneys and keeps toxins flushed, but it can also help your body keep an even temperature and reduce your body's need to sweat? So while everyone else is sweating and fretting the heat, drink more water and enjoy your summer!!

To Your Health

What are you drinking

Did you realize that most people get up to one-fifth of their calories from the beverages they drink? The University of North Carolina researchers have come up with Healthy Beverage Guide which is essentially a food pyramid of what adults should drink. Unfortunately the proportions would be camel-like for most.


We all know that we as Americans consume far to many calories and drinking sugar-sweetened soft drinks, sports drinks, fruit drinks, and sugary tea and coffee just adds to the problem.


The good news is that the study doesn't totally eliminate all the good things we enjoy. The following will help you make better choices for a healthier lifestyle.



BEVERAGES

Water - 0 calories, and we should all be consuming between 32 to 48 ounces per day. Water helps to lower your risk of colon and bladder cancers because it moves toxins through your system.


Coffee and Tea - Unsweetened they have 0 calories. The top amount of coffee would be 30 ounces and 64 ounces for tea. Coffee does have it's benefits, it's a mild antidepressant and in some cases has lowered the risk of type 2 diabetes. Tea has also shown to help protect against heart disease.


Low-fat/nonfat milk or soy beverages - The average calorie intake from these products is approximately 100 calories per 8 ounce serving. Consuming up to 16 ounces would be acceptable. Some recent studies have shown milk's ability to lower diabetes and your heart disease risk.


Believe it or not but it's effects on bone health are still unclear. Soy, though touted as the perfect food, the only clear evidence I've found is that it "may" lower some cancer risk ... and that's highly debated.


Diet soft drinks - These have 0 calories and you can consume up to 3 cans per day. The only benefit of these types of drinks is that may help curb your sweet tooth. Actually the artificial sweeteners in some of these drinks have been shown to cause cancer. So I would say there are zero benefits of drinking them.


Regular sodas - There are about 100 calories per 8 ounces of soda and no nutritional benefits. They have excessive calories and there has been some linkage between soda drinking and not only obesity but diabetes as well.


Veggie, fruit and alcohol drinks - Fruit and veggie beverages can have between 50-150 calories per 8 ounce glass. Alcohol (beer) averages about 150 calories per bottle and wine on average 100 calories per glass.

The only people who benefit from drinking fruit and veggie drinks are the people who eat no fruits or veggies. These juices tend to be high in calories and filled with sugar and sodium. Eat the fruit it taste better and is better for you.

As for alcohol moderation is the keyword here. The guidelines advise no more than one drink per day for women, two for men. A drink is one 12-ounce beer, one 5-ounce glass of wine, or one 1.5-ounce drink of distilled spirits. And remember, alcoholic drinks are high-calorie drinks.


So what's the bottom line? If you are trying to lose weight or eat healthy, start to watch what you drink. Read the back of those cans, you might be surprised at how much sodium and sugar they contain.

Be mindful of all the calories you consume, particularly those in beverages -- they all count. The guidelines don't say you have to limit liquids to water, but just be mindful of the excess calories in the average beverage.


What ever happen to making homemade iced tea or lemonade, that way you can determine how much sugar you want to consume without any artificial sweeteners, colors or the other stuff they put in those powdered drink mixes, and it's much cheaper.


I am the ice tea queen I hope you try these and make up some of your own :)

6 tea bags, about 1 quart of water. Bring to a rapid boil.

Now here's the fun part - you can add just about anything to flavor your tea. I like to add 1/2 cup frozen orange or lemon juice, a capful of vanilla or 5-6 cloves. I then add some extra water to make an about a gallon. Refrigerate and watch it disappear.


You can add mint sprigs, cinnamon sticks, lemon or orange rinds, or ginger root and I have even added frozen cranberry juice. When I add the frozen juices there is no need for extra sugar. Let me know what you guys come up with perhaps we'll get a cookbook together.



To Your Health

What is MANGANESE

I'm glad to see that many of you are actually taking the time to read labels. A lot of you have asked do we actually need "all" the vitamins and minerals in a multi? One of the most commonly asked about minerals was manganese and what does it do?


Well, manganese is an activator of several essential enzyme systems. This mineral is vital for insulin activation, cholesterol synthesis and in the metabolism of carbohydrates, fats, protein and nucleic acids (RNA & DNA).
Manganese is also necessary for optimal health of bone and connective tissue, muscle growth and regeneration.


Manganese Deficiency

Deficiencies are rare but would include poor bone growth, problems with the disks between the vertebrae, birth defects, and problems with blood glucose levels and reduced fertility, depressed growth of hair and nails, scaly


dermatitis, weight loss, reddening of black hair and beard and impaired blood clotting. Serious deficiency in children can result in paralysis, deafness and blindness.


Food Sources

Blueberries, Lettuce, Beans, Peanuts, Potatoes, Soy Beans, Sunflower Seeds, Wheat Flour and Whole Grains (Barley, Oats, Wheat), avocados, sweet potatoes and pineapples.

Other foods rich in Manganese include: Brown Rice, Rice Bran, Walnuts, Wheat Bran and Wheat Germ.

Unfortunately because food nutrition is dependant on soil quality, which has been depleted due to modern fertilization and pesticides used with farming and food processing methods, supplementation is recommended. 2-5 mg is the recommended daily dosage for adolescents abd adults.


So the answer to your question is YES. We do need everything on the back of those bottles, because they all work with each other.

To Your Health

Iron Deficiency

Are you at risk of developing iron deficiency? If you answer yes to any of the following questions, you are at risk of developing iron deficiency.

Are you a vegetarian, or on a diet low in animal protein? The iron found in beans, vegetables and grains is not absorbed as easily by the body as the iron found in meat. If you are on a diet like this you should make sure you're getting enough vitamin C to enhance the absorption of the iron.

Have you lost blood recently? Gastrointestinal bleeding may occur with such conditions, as ulcers, certain cancers, colitis and bleeding can also occur with some anti inflammatory drugs and aspirin.

Are you menstruating? Women who have not reached menopause require more iron daily than men or older women. It has been estimated that the average woman loses 15 to 30 milligrams of iron each month. The numbers increase significantly for women whose menstrual cycles last longer and are very heavy.

In addition to the risk factors above, iron deficiency can be caused by poor absorption of iron in foods. Coffee, tea, and soy protein can all interfere with iron absorption. Taking antacids frequently can change the pH of the intestines and also impair irons availability.


Signs of Iron Deficiency

Severe iron deficiency means that the red blood cells are smaller than normal and because the hemoglobin content is reduced, the body's tissues become oxygen starved producing a diverse group of symptoms.


ADULTS - Tire easily, headaches, shortness of breath, decreased appetite and irritable. Severe cases can result in a heart attack or stroke because the organs oxygen needs are not met.


CHILDREN - Babies and children who have iron deficiency are usually pale, fatigued, irritable and have short attention spans.


Food Sources


There are 2 types of iron; Heme iron - no not like the Heme motor in your truck. But Heme iron is easily absorbed into the body giving you energy. It's found in meats, liver, chicken and fish.


The other type is Nonheme iron which is found in plant foods such as, dried fruits, legumes and whole grains. As mentioned above if you are a diet of mainly nonheme iron you should take vitamin C.


Poultry and fish are great iron rich foods because unlike red meat and liver they are not high in saturated fats and cholesterol. Other excellent food sources include dark green leafy vegetables, peas, prunes, raisins and eggs.


When it comes to getting the recommended daily allowance post menopausal women and men should only take 10 milligrams of iron a day, women who have not reached menopause should take 15 - 20 milligrams. It is possible to get the recommended amount from diet alone, but unfortunately most people never do.


Though iron is important never over load on iron, to much can buildup in the tissues of organs and damage bone marrow. If you know you're not eating what you should 1 good multi a day should provide you with all you need.

Urinary Tract Bladder Infections

Most bladder infections are caused by the bacteria Escherichia Coli, often called E Coli, which is normally found in the intestines. The E Coli sticks to the wall of the bladder causing inflammation. This inflammation is called cystitis.

Women are more likely than men to suffer from bladder infections due to the closeness of the anus to the urethra and vagina. This allows the bacteria to gain access to the bladder through the urethra.

Bladder infections can also be caused by antibiotics and analgesics destroying the "friendly" bacteria in our bodies. Be sure to take acidophilus to replace these friendly bacteria when taking these medications.


Symptoms

• Frequent and painful urination
  
  
• Urgent need to empty bladder - bladder may never seem empty
  
  
• Urine may be cloudy and have strong, unpleasant odor
  
  
• If you see blood in your urine this could indicate a more serious condition and medical attention should be sought immediately.

How To Avoid Bladder Infection

• Never wait to empty bladder
  
  
• Keep genital area clean.
  
  
• Drink plenty of liquids - cranberry juice is especially good, make sure it is a quality pure juice with no added sugars.
  
  If you don't like the taste of cranberry juice you can take concentrated cranberry juice extract capsules twice a day - but drink plenty of fluids too.
  
  
• Celery, watermelon and parsley are natural diuretics and they should be included in your diet.
  If you take antibiotics you should take acidophilus tablets or capsules to replace friendly bacteria.

If You Have A Bladder Infection

• Drink plenty of water and cranberry juice/capsules.
  
  
• Add vitamin C and garlic to your diet to help strengthen your immune system and add natural antibiotics to your system.

To Your Health

Toninetta

You need some meat on your bones

You've probably heard someone use that old phrase, "They don't have enough meat on their bones" or "You need some more meat on your bones." Well, if you're suffering from poor circulation and you're constantly cold - You could probably use a little more meat on your bones.


If you are thin adding more good fat, such as olive oil to your diet would help. It's not good to be overweight but you do need a layer of fat to protect you from the elements, "insulation" so to speak. Ask your doctor what your ideal weight should be and never let it drop below that number.


Chilly feet causing complaints in bed, skip the slinky night gown and make sure you keep your legs and arms warm. This may cause other complaints .... but, it's a trade off.


QUICK CURES

Good old Epsom salts to the rescue. Before going to bed try taking a bath with 2-3 handfuls of Epsom salts. It's good for stimulating blood flow. Also simply rubbing your hands against each other will rev up the circulation and get that blood flowing freely.


A lot of women have the habit of crossing their legs as soon as they sit. This should be avoided because it restricts blood flow. If you must cross, cross at the ankles only. Finally, sit awhile and twiddle your thumbs and wiggle your toes -- it may look and sound funny but it will keep the blood flowing.



HERBAL CURES TO KEEP THE BLOOD FLOWING

Garlic- In a study of artery elasticity, which was published in the journal Circulation in 1996, researchers reported that those who consumed 500 milligrams of garlic supplements (about 1 clove) had more flexible arteries. Not only is this good news for those suffering from poor circulation, but it can help treat or prevent heart disease and lower cholesterol.


You do have to be careful when taking a garlic supplement because it is a blood thinner. So if you're already taking a prescription blood thinner, inform your doctor of your garlic therapy so that they can keep your clotting factor monitored.


Vitamin E - Another natural blood thinner. Helps to protect you against hardening of the arteries by decreasing the buildup fat deposits along the artery walls.


Fenugreek - Thanks to it's high fiber content fenugreek boost the elimination of cholesterol through your digestive tract, so less cholesterol in the bloodstream means an easier path for the blood to flow. Studies have shown that taking about an ounce of powdered fenugreek seed, mixed with water before lunch and dinner can reduce your cholesterol by at least 14 percent.


Ginkgo biloba - This multipurpose herb does wonders for circulation, especially in the small capillaries that connect arteries to veins. It also strengthens your capillaries and helps to prevent varicose veins from developing.

Finally try to eat a well balanced diet in order to keep your muscles and circulatory system operating at optimum levels.

To your health

Cataracts

Last week my father went through cataract surgery and before any major procedures are done on anyone in my family I research. The following is what I uncovered. I hope you find it helpful for yourself or a family member.

CataractsStudies show that because we are living longer most people will develop cataracts. Cataracts impair vision by the progressive clouding ofthe lens of the eye.

The clouding is caused by damage to the protein of the lens of the eye.It has also been shown that you are more likely to develop cataracts if you smoke, have diabetes, are exposed to excessive sunlight, have low blood levels of antioxidants or you eat a diet low in antioxidant-rich fruits and vegetables.

There are three major antioxidants in the lens of the eye. They are vitamin C, vitamin E and glutathione, an antioxidant enzyme. All three work together in a chain reaction - vitamin C activates vitamin E, which in turn activates glutathione.

As we age the vitamin C and levels in our eyes decrease, increasing our risk of cataract. However, several studies have shown that by simply taking a vitamin C supplement, we can prevent this decrease and lower our risk of developing cataracts.

Eating a diet that includes plenty of foods rich in beta-carotene or by supplementing with vitamin A has also been shown to lower the risk of cataracts. Although as yet reseearch is still unclear whether beta-carotene itself protects the eye or if the beta-carotene is found in foods that contain other protective nutrients. It has been found that people who eat lots of spinach appear to be at low risk for cataracts, spinach is high in lutein, a nutrient similar to beta-carotene.

The herb Bilberry may be helpful in reducing the risk of cataract. Bilberry is a close relative of the blueberry, and is high in the bioflavonoid complex anthocyanosides. This potent antioxidant can reduce our risk of cataract by protecting both the lens and the retina from oxidative damage. Oxidative stress, particularly from exposure to ultraviolet light, appears to play a central role in cataract development.

So to sum up my findings I found that to minimize your risk of developing cataracts wear sunglasses outside during the day, quit smoking, and eat plenty of citrus fruits, peppers and dark green leafy vegetables and include the supplements listed below to your daily diet.

Vitamins

1. Vitamin C
2. Vitamin E
3. Vitamin A/Beta-Carotene
4. LuteinB Complex - including B2 & B3
5. Quercetin

Puritan's Pride has a great supplement Lutein Herbavision Complex includes Lutein (pronounced Loo-teen), an antioxidant extracted from green and yellow plants, particularly marigolds. A study published in the Journal of the American Medical Association showed Lutein may support eye health through its antioxidant properties.** They've include (6 mg.) of Lutein from nature-fresh marigolds. In addition, they've added (20 mg.) of standardized extract of Bilberry, the herb long associated with eye health. Adults can take one softgel one to two times daily.
HERBAVISION/LUTEIN BILBERRY

Healthy Power Meals

This the last in the series of dieting for weight loss and better health, so I thought I would give you examples of "Power Meals." Meals that not only taste good and fill you up but add much needed vitamins and minerals to your daily diet.


Breakfast

A quick and easy power breakfast full of antioxidants and calcium is the following smoothie. Blend a pint of fresh fruit, such as bananas, strawberries or blueberries (my favorite) with a scoop of any breakfast powder mix (Carnation makes a great one) a cup of crushed ice and plain yogurt. Blend until smooth and you're good to go.


For a great source of fiber and energy providing B vitamins, try cooking a pot of brown rice the night before. In the morning add honey, cinnamon, raisins or blueberries. Add milk and heat. A nice change from cold cereals and oatmeal.


QUICK NOTE
* Bananas help lower high blood pressure
* Blueberries help battle urinary tract infections.
* Yogurt helps irritable bowel syndrome and yeast infections.


Mid - Morning Snack

Try snacking on nuts. Unsalted seeds such as pumpkin are rich in iron. Brazil nuts are an excellent source of selenium which has shown to help prevent depression. Also try drinking unsweetened orange juice or a couple of fresh oranges. Studies have shown that drinking at least three glasses of orange juice a day over a month raised good cholesterol by 21 percent.


Lunch

This is usually the killer meal of the most healthy diets because we tend to look for food that we can eat on the run. There's nothing wrong with "fast food," but you need to choose wisely. When ordering choose the broiled, grilled or steamed items. I personally like to get a grilled chicken sandwich and a salad. Cut up the chicken on the salad and I'm full for quite awhile. .


I also make a large salad like this from scratch at home. I can add more items than just lettuce and tomato, like different types of greens (spinach), cheese, apples, croutons, chopped boiled egg, chopped nuts, celery and onions, topped with grilled fish, turkey or chicken. Sometimes I add all these items and believe me -- that's a complete meal. I must admit I do add Ranch or Blue Cheese Dressing and no not the low-fat. :( Changing our eating habits is a process and with all that fiber, the process of elimination will help to reduce the fat. :).


Afternoon Snack

If you're like me this is the most tiring time of the day. Between two and three o'clock in the afternoon I'm wiped out. One little trick I learned years ago is to sit in the sunlight for at least ten minutes so I can get a quick boost of vitamin D and reduce the amount of melatonin -- the sleep hormone. .


Try to skip the candy bars because the sugar will only give you a temporary boost of energy with a big fall. Believe it or not, but the good old fashioned peanut butter and jelly (whole fruit) sandwich on whole wheat bread will add fiber, protein, and complex carbs. This will help to bring the blood sugar levels up and keep them up. You ever notice how much energy little kids have after eating one of those sandwiches?.


Dinner

When shopping for dinner try to buy fresh foods. If your cart is full of boxed or prepared foods than you definitely need to shift your eating and shopping habits. I like to set aside one day a week that I cook and I'm not a person who really likes cooking. I prepare two or three different meats and vegetables, then freeze them. For example, when you buy your chicken, turkey, etc., bake, grill or BBQ then freeze it individually. When you have a day that you don't feel like cooking, you just pull out the Ziploc or Tupperware and have a full course meal. .


I fill the Ziplocs with just enough for one meal or wrap the meat pieces individually in plastic before I put them in the bag, so I can pull out just enough for one day. It may take longer to prepare than microwave dinners but adding fresh fruits, vegetables and seafood to your diet will be the healthiest change you can make. Make the time now to buy, cook and eat healthy foods or take the time later to take your medication. You're worth a million so be good to yourself..

To your health.

Thunder Thighs?

Continuing with our weight lost series - "Lose Weight for the New Year" and
"Why Doesn't My Scale Move",

It's time to talk about those problem areas. If you have and hate your jiggly thighs, there is something you can do about it, and it doesn't involve paying big bucks for liposuction. I'm talking about good old-fashioned squats.


To perform a standard squat, stand tall with your feet hip-width apart, hands on hips. Bend your knees and lower your bottom, as if you were about to sit in a chair, and then using the heels of your feet return to a standing position.


Squats are very effective, but it can get a little boring. To challenge yourself and vary your routine, instead of lowering for one count and raising for one count, try lowering yourself down slowly in two counts and coming up in two. Or try lowering yourself in three counts and powering up in one.


The exact type of squat you perform doesn't matter. No matter what you're doing, you'll be working out your butt and thighs and coming one step closer to saying good bye to those thunder thighs!


Yes, I even put myself to the squat test - ouch! The next day my hips let me know that I had not ran track since high school (cough, cough) 20+ (cough, cough) years ago. But the second day I was able to walk without a limp :) and started in on a squat session every other day.


To your health

Why Doesnt My Scale Move

Hopefully you have incorporated the five healthy living tips from last month
(Lose Weight For The New Year) into your daily life;

• 1. Drink more water.
  
• 2. Try eating a high-fiber cereal with fruit and skim milk in the morning.
  
• 3. Eat the whole fruit instead of drinking store bought fruit juice.
  
• 4. Start, your meal with a broth-based soup or mixed green salad.
  
• 5. Incorporate some sort of exercise into your schedule daily.

Or at least three of the five : D, and if you have, you may be wondering why isn't the scale moving in the right direction.


Well, if you're like me you enjoy the morning Java. There's nothing more invigorating than a steaming cup of coffee to get the day started. It's not the coffee bean itself that may be keeping your scale at a stand still, but what you add to it. Your, Chip Frappuccino, Vanilla Bean Coolatta or Mocha Frappe can add 400 - 600 extra calories a cup to your daily diet. Those aromatic, steaming cups of delight are topped or blended with whipped cream and whole milk, adding delicious flavor to tongue and .... fatty deposits to your love handles and arteries ... whoa.


Not to put you in a tizzy but coffee isn't the only drink you should monitor. Just drinking one can of soda a day can add an extra fifteen pounds a year to the scale, considering the average soda is approximately 150 calories. Not only can sodas do damage to the waistline but according to the Nurse’s Study of more than 50,000 women, those who had one or more sodas every day raised their risk of developing type 2 diabetes by 83%.


When you stop and think about it, those types of drinks are like liquid cheeseburgers when you compare the calories. I'm not saying stop drinking your flavored coffees and sodas cold turkey, but when you're just about to get that third or fourth cup or can remember - "Liquid Cheeseburgers" shooting straight to the thighs and arteries.


Try incorporating flavored waters instead of sodas into your daily diet and limit your coffee delights to only 3 per week until you can completely cut them out.


Remember I don't like the word "dieting" because it sounds to restricting. What we want to do is eat a healthy diet of nourishing foods. Foods that will help us live a healthier and longer life, because when it all comes down to it, it's the quality of life that really matters.


So say with me "This is not a diet, but my prescription for healthy living" : D

Benefits of Folic Acid

Folic Acid is a water soluable B viatmin. It's function in the body is to build muscle, heal wounds, makes red blood cells and build DNA. Folic acid is essential for fetal development, helping to reduce the risk of brain and spinal cord defects. Research has also shown that folic acid can help prevent anemia, reduce the risk of cervical cancer and maintain cardiovascular health.


The body doesn't store folic acid for extended periods of time so we must replenish it daily. Unfortunately food can lose this nutrient through cooking and long periods of storage, so we should add a whole food vitamin or foods rich in folic like leafy green vegetables, whole grain cereals, dry legumes, oranges, yams and nuts to our daily diets.


*WARNING* Those who take anticonvulsnat medications should not take folic acid unless under doctor's orders because it can cause the medication to become ineffective.

Women and Osteoarthritis

According to the Arthritis Foundation, 15.3 million women suffer from osteoarhtritis (OA), approximately three fourths of all cases. Sadly the risks of developing it gets worse with age. Women 65 and over are twice as likely to develop OA of the knee then men their age.


The exact reason why women are at risk is still unknown. It has been speculated that the effects of decreased estrogen while going through and after menopause may be one cause. Some research has shown that postmenopausal women who have taken estrogn (HRT) for five years or more develop more protective knee cartilage than those who don't, but before you run out to talk to your doctor about HRT, know that studies show that estrogen itself does not prevent OA and continous HRT therapy raises your risk of breast cancer and heart disease.


So what can you do - following you'll find some simple advice to help those with OA and reduce the risk of development for those who don't have it.


EXERCISE - Exercising for strength and endurance can decrease your risk of OA. Having weak thigh and quadricep muscles can also contribute to OA. Start slow and work your way into a low intensity/impact workout.


CHANGE YOUR SHOES - Don't just think that wearing stiletto high heels are the problem, because actually it's the other way around. Wider heels cause more damage because they are more comfortable and you are more likely to wear them longer, putting yourself at greater risk. Try to avoid high heels completely and add cushion wedges to your shoes to ease the stress on your knees.


ADD MORE YELLOW AND ORANGE - No it's not some type of new age meditaion, but the color of vegetables and fruits you should be eating the most.Vegetables and fruits of these colors are full of antioxidants that help protect us from arthritis and other inflammatory diseases. Choose fruits and vegetables such as carrots, cantaloupe, mangoes, peaches, sweet potatoes squash and apricots.


CONSULTATION - Finally arrange for a consultation with a doctor you trust and throughly discuss the pros and cons of HRT therapy and if you're a candidate for joint replacement surgery. There's no need to live in pain - To Your Health

Benefits of Potassium

Potassium is the third most abundant mineral in the body after phosphorus and calcium. It is an electrolyte that the body needs for muscle contractions, nerve functions and to regulate body water levels.


Most of the potassium in the body is found inside the cells where it controls the fluid levels. Just like sodium regulates the amount of fluid on the outside of the cell, potassium is needed to keep the balance on the inside. Adding potassium to your diet is as important to maintaining your blood pressure as is reducing the amount of sodium you eat.


Potassium also helps the body convert glucose into glycogen - a form of energy that the body stores in the liver and muscles.
Signs that you may be low on potassium are, weakness, muscle cramps, fragile bones, and trouble concentrating. If you are experiencing any of these symptoms you should add more fresh fruits (bananas and oranges) vegetables and dairy foods to your diet.


*WARNING* Do not add a potassium supplement to your diet if you are taking medication for heart disease or high blood pressure without consulting your doctor.

Beat Dry Skin

Cold winds…long dark nights—these are all the signs that winter is here. Also what reminds most of us that winter is here is dry, itchy skin! In the winter months skin doesn't retain moisture as well as it does in the summer humidity. Your entire body seems to get dry, itchy and dull in winter. So, it is very important this time of year, to make sure you moisturize and take extra special care of your skin.


Start from within - healthy skin starts with good nutrition. To get and keep your skin in the best shape, make sure you add foods rich in antioxidants and essential fatty acids (EFAs) to your diet. These foods are rich in nutrients that protect and moisturize your skin.


Foods such as, spinach, broccoli, berries, and romaine lettuce, should be added to your "skin" diet because they are antioxidants, high in vitamins A, C, and E. They will help to improve the health of your skin by affecting the production of collagen, and protecting against cell damage.


Salmon, olive oil, flaxseed, raw pumpkin seeds, and almonds. These foods are high in essential fatty acids and will help your skin become softer.


Finally, we've heard it all before, add more water to your diet, but do you do it? Try to work your way up to drinking at least two liters everyday. You may add a multiple supplement to your diet that has, Vitamin A (as beta-carotene), Mineral-buffered vitamin C, Vitamin E, and Omega-3's if you know you're not getting them from the foods you eat.

To keep the moisture that you have added from within I highly recommend

Certified Organic FOOT CREME PEPPERMINT

Foot Creme Peppermint Organic Pedicure! Treat your dry feet to this organic crème and leave them hydrated, soft and healthy. Soothes & conditions with Cocoa, Mango, Shea Butters, and Vitamin E

Lose Weight For The New Year

So many make this resolution every New Year and some where in the second or third week of January get discouraged and give up. We are an instant gratification nation and if we can't lose those extra 10 pounds in 3 days we don't want to do it..... but there is hope.

Here are 5 simple steps to help you achieve your goal of losing weight and keeping it off this New Year.

1. Drink more water. Start your mornings with a large glass of water with lemon each day and try to drink a glass before each meal to feel slightly full. Try to replace at least one cup of coffee or can of soda you would have with water throughout the day.
   
   
2. Try eating a high-fiber cereal with fruit and skim milk in the morning instead of that danish or sweet snack bar. Most of us are always in a rush in the mornings so we grab
   something fast instead of something healthy. Think of your bowl of oatmeal, shredded wheat, bran muffin or other fiber cereal as a prescription.
   
   If your Dr. told you to take a pill everyday that would help you live a long and healthy life you would find time to take it. Fiber cereals and fruit can help keep the colon clean reduce cholesterol and benefit you in so many ways. Make and take the time.
   
   
3. Eat the whole fruit instead of drinking store bought fruit juice, which has calories from sugar. This one was hard for me because I love juices, but I was diagnosed as anemic a few years back. I bought a juicer and now I only drink juice I have made. Within two weeks the Dr. couldn't believe how my levels had increased and I've been juicing ever since.
   
   
4. Start, your meal with a broth-based soup or mixed green salad. Why is it we only eat salads when we're at a restaurant. Both salads and broth soups will contribute to a feeling of fullness, so you'll push back quicker from the main course.
   
   
5. Incorporate some sort of exercise into your schedule daily. We all have excuses here; no time, gym membership cost to much, etc. Well, while you're watching your favorite TV show you could march in place, swinging your arms. Just thirty minutes a day of marching in place will help to rev up your metabolism. No excuse now hmmmm!

The word 'diet,' is a bad word in my house and should be in yours too. You should eat healthy as a lifestyle and not have to deprive yourself of the foods you enjoy. Diets are the main reason people either fail to begin a weight loss plan or give up trying to lose weight. If you can't make it a permanent change it won't work in the long run. So start making these few little changes and lose those extra pounds this New year.

Body Imagine & Managing Weight

For several years now the body mass Index(BMI)has emerged as the medical standard for determing obesity. Having a BMI of 25-29.9 according to this index puts you in the obese category.

Obesity is a major health issue in America, because of the side effects associated with being obese, such as hypertension, diabetes, heart disease and several cancers.

Even though the average American is over weight they are just as obsessed with losing weight. Herein lies the problem, people are to busy trying to lose weight and not paying attention to their body image and managing their weight.

You can buy a chart or go to a doctor and have your weight determined according to a general chart, but the sad fact is that what weight is right for you depends on a wide range of variables, such as body structure, height, sex, age, fat to lean tissue and the distribution of the weight that you carry.

Many lean, muscular athletes carry large amounts of weight and would be considered overweight based on the traditional height and weight charts.

The truth is most of us don't need to step on a scale or view a chart to tell us we are overweight. The fact that you are out of breath when walking, your knees or legs have been bother you more frequently and your clothes don't fit any more tell you that you are overweight.

Bloodshot Eye

Does this Holiday season have you running all day and at night when you look in the mirror you see a horror movie star with drooping red eyes? Well, don't howl at the moon it's probably not the cause.

During the winter months we spend more time indoors and are more susceptible to bloodshot, dry eyes. Dust and heating allergies can irritate the eyes causes us to look like red eyed monsters, but the most common reason is conjunctivitis, or pink eye.

You'll know pink eye because your eyes will also have a discharge and feel itchy and crusty. It can be highly contagious, so if it persist consult your doctor.

Over the counter antihistamines can be used for allergic reaction and a cool compress can help reduce the redness. Add a humidifier to your home. If you use eye drops ask your pharmacist to show you the preservative free brands such as Bion Tears and Refresh Plus because the preservatives in some drops can irritate sensitive eyes even more.

And finally if your eyes are red and your body is tired - close them and go to sleep. Nothing works better for bloodshot eyes that come from fatigue than good old fashion rest.