2. When shopping, park as far as reasonably possible from the store's entrance to get in a little extra exercise.

3. If you drink soda (regular or diet), make the switch to sparkling water with a squeeze of fresh lemon. Research shows that this small switch makes a big impact on expanding waistlines - especially (and surprisingly) for diet soda drinkers.

4. Decrease the amount of time you sit on your rear with the following game; allow yourself two minutes of television time for every one minute of physical activity.

5. Pick one of your more sedentary rituals and replace it with a physically active one. An example is substituting playing your favorite social network site game for doing yoga or taking a bike ride.

6. Boycott elevators and escalators in favor of hoofing it up several flights of stairs.

7. To reduce your fat, salt and sugar intake, commit to making meals at home. You have more control over how it is cooked when you prepare it yourself. It takes more time than buying a meal in a box, but the reduction in fat and calories are worth it.

8. Keep a bowl of cut up, raw vegetables in your refrigerator and high-fiber, low-fat crackers in your cabinet to snack on when hunger strikes between meals.

9. Use your fist as a guide for an appropriate serving size. At home, pay attention to fist-sized quantities and, when eating out, become accustomed to the doggy bag.

10. To deter from hazardous late night snacking, brush your teeth two hours before you go to bed. Snacking is less desirable with a fresh, minty smelling mouth.

Firmly rooted in folk medicine, apple cider vinegar has been cited as an all natural cure for a long list of health ailments. Some people believe this fermented, acidic liquid can speed up metabolism, melt away fat and cholesterol, improve blood sugar levels and lower blood pressure. Accomplishing all of these feats would make apple cider vinegar a miracle elixir! Drinking apple cider vinegar may harbor some wellness benefits, but proof of its magical powers is scant. If you decide to try this ancient remedy, make sure you know of its caveats before jumping on the apple cider vinegar bandwagon.

What Is Apple Cider Vinegar?
Apple cider vinegar is a type of vinegar made by the fermentation of apple cider. During the fermentation process, sugar in the apple cider is broken down by bacteria and yeast into alcohol, then into vinegar. Like many types of vinegar, apple cider vinegar contains a substance called acetic acid. Apple cider vinegar also contains:

• lactic acid
• citric acid
• malic acid

The History of Apple Cider Vinegar
Apple cider vinegar has a long history of being used for health purposes, dating back to the time of Hippocrates who considered this fermented cider to be a health tonic. However, the medicinal use of apple cider vinegar became popularly known when the book Folk Medicine: A Vermont Doctor's Guide to Good Health, written by D.C. Jarvis, MD, was published in 1958. Jarvis recommended apple cider vinegar as a cure-all, explaining that:

• it was unusually rich in potassium
• mixing it with honey enhanced its healing power
• it could destroy harmful bacteria in the digestive tract
• it was a digestive tonic when consumed with meals

Proof Behind Apple Cider Vinegar's Health Claims
More recent claims of apple cider vinegar revolve around its use for weight control and cardiovascular health. To get a better idea of what science says about apple cider vinegar, the evidence supporting its most common uses are described below:

• Weight Control - Despite the diet fad touting apple cider vinegar, there is little scientific support for the claim that it can help weight loss. Proponents of this approach typically quote a 2006 study finding that people who drank vinegar while eating bread reported feeling more full than people who ate bread alone. However, only 12 individuals were involved in this study - definitely not enough to draw any solid conclusions.

• Cholesterol and Blood Pressure - There is one study showing that vinegar could lower cholesterol and another finding that it could lower blood pressure, but these were both small trials done on rats. In a 2009 study, tests on mice found that acetic acid may help prevent the buildup of body fat and certain liver fats. Unfortunately, it is a major stretch to assume these results would apply to humans as there are key differences between the metabolisms of rats, mice and humans.

• Diabetes - The most promising evidence for apple cider vinegar is for helping diabetes. Although the studies were small, one found that two tablespoons of vinegar at bedtime reduced blood sugar levels the next morning in type 2 diabetics. The other study found that apple cider vinegar taken before meals significantly increased insulin sensitivity and dramatically reduced the insulin and glucose spikes that occur after meals.

Apple Cider Vinegar Cautions
Even though it is considered a food, drinking apple cider vinegar every day has several hazards:

1. Acidic - Apple cider vinegar is very acidic and should always be diluted with water or juice before consumption. Full strength apple cider vinegar can damage tooth enamel, and burn tissues in the mouth and the throat.

2. Mineral Imbalance - Long-term use of apple cider vinegar can cause hypokalemia (low potassium level in the blood) and low bone mineral density. Those with low potassium levels or osteoporosis are advised to discuss apple cider vinegar with a physician prior to taking it.

3. Medication Interaction - Apple cider vinegar has the potential to interact with several types of drugs including diuretics, laxatives and diabetic, heart disease and blood pressure medications. Anyone taking any of these drugs is urged to consult with a physician prior to supplementing with apple cider vinegar.

Many of us are constantly seeking new ways to improve our waistline, blood sugar, cholesterol levels, blood pressure and overall health. As such, apple cider vinegar may appear to be a natural strategy for achieving these goals. In reality, the evidence to date supporting this vinegar's healthfulness is tenuous, with the most hope for helping lower blood sugar levels in type 2 diabetics. Although concrete evidence does not yet exist, some may hope for the best and try this ancient folk remedy anyway. In that case, make sure you are aware of apple cider vinegar's acidity, its ability to interfere with blood and bone mineral balance and potential to interfere with medications - and always take the proper precautions to ensure your safety.

References:

http://altmedicine.about.com/od/applecidervinegardiet/a/applecidervineg.htm, Apple Cider Vinegar, Cathy Wong, Retrieved April 22, 2012, About.com, 2012.

http://articles.mercola.com/sites/articles/archive/2009/06/02/Apple-Cider-Vinegar-Hype.aspx, What the Research Really Says About Apple Cider Vinegar, Joseph Mercola, MD, Retrieved April 22, 2012, Dr. Joseph Mercola, 2012.

http://www.health.harvard.edu/healthbeat/lower-back-pain-yoga-therapy-can-help, Is Vinegar Good for the Artieres?, Richard Lee, MD, Retrieved April 22, 2012, Harvard Heart Letter, Harvard University, October 2009.

http://www.everydayhealth.com/diet-nutrition/apple-cider-vinegar-myth.aspx?xid=nl_EverydayHealthHealthyAging_20120420, Benefits of Apple Cider Vinegar: Myth or Reality?, Connie Brichford, Retrieved April 22, 2012, Everyday Health, Inc, 2012.

http://www.webmd.com/diet/apple-cider-vinegar, Apple Cider Vinegar, Retrieved April 22, 2012, WebMD, LLC, 2012.

Diabetes is quickly becoming one of the most prevalent and concerning chronic diseases of our time. Causing more deaths a year than breast cancer and AIDS combined, diabetes makes its host vulnerable to a long list of health problems. Timely diagnosis and working with a physician is essential for preventing diabetes' complications; but there is no simple formula for protecting against the potential havoc diabetes can wreck. However, a growing body of evidence is surfacing that supports alpha R-lipoic acid supplementation as a solid component of a diabetes management program.

About Diabetes
Commonly abbreviated to just diabetes, diabetes mellitus is a group of diseases characterized by high blood glucose levels resulting from defects in the body's ability to produce and/or use insulin. According to data from the 2011 National Diabetes Fact Sheet, an estimated 25.8 million people in the U.S. have diabetes - AND about 79 million people have pre-diabetes.

It usually takes many years for complications of diabetes to show up. Typically a result of having too much glucose in the blood, the problems caused by diabetes develop slowly and silently - often without any indication of a problem. Although this list is far from complete, the more common complications of uncontrolled blood sugar levels include:

• Heart disease - stroke, hypertension, heart attack, atherosclerosis
• Eye problems - blindness, cataracts, glaucoma
• Kidney disease
• Neuropathy
• Gum disease
• Limb amputation

Diabetes Management
There are several types of diabetes; type 1, type 2 and gestational. While there is little that can be done to prevent the first and the last kind, there is hope for preventing pre-diabetes from transforming into type 2 - by far the most common category. In type 2 diabetes, either the body does not produce enough insulin or the cells ignore the insulin - a hormone the body needs to transport glucose into the cells to be used for energy.

The route towards minimizing the ever-increasing diabetes' burden on society is twofold:

1. type 2 diabetes prevention
2. improved type 2 diabetes management

Besides taking doctor prescribed medications, adopting a healthy lifestyle is the number one way to ease the toll diabetes can take. Important both for the near 80 million Americans who have pre-diabetes and the almost 26 million who currently have it, eating a highly nutritious diet, increasing physical activity levels and maintaining a healthy weight is key to preventing and managing diabetes mellitus. When it comes to preventing some of the many complications that can arise from diabetes, research points to alpha R-lipoic acid as an essential diabetic health aid.

Alpha Lipoic Acid and Diabetes
A fatty acid found naturally inside every cell in the body, alpha lipoic acid is needed by the body to produce energy. Alpha lipoic acid:

• converts glucose in the blood into energy

• is an antioxidant, a substance that neutralizes potentially harmful free radicals

• functions in both water and fat - giving it a unique capability to protect various tissues from harm

• can recycle antioxidants (like vitamins C and glutathione) after they have been used up

• increases the formation of glutathione - a naturally occurring antioxidant that protects cells from free radicals

Listed below is just a sample of the research demonstrating alpha lipoic acid's benefit to those with diabetes:

• As published in a January 2012 edition of the journal Diabetes Care, Italian researchers found that alpha lipoic acid reduced platelet reactivity in type 1 diabetics. Since rises in platelet reactivity are directly correlated with advanced disease in diabetics, this research suggests alpha lipoic acid could prevent diabetes from progressing.

• As published in a November 2011 edition of Frontiers in Pharmacology, Canadian investigators examined studies over the past 10 years where alpha lipoic acid was administered to diabetics. In this review, they found a clear benefit for alpha lipoic acid supplementation in those with diabetic neuropathy.

• As published in a November 2011 edition of the European Journal of Nutrition, Serbian researchers found that those who supplemented with alpha lipoic acid experienced increased antioxidant activities in the red blood cells, elevated glutathione, lowered glycation, reduced triglycerides, reduced hyperglycemia and reduced levels of ALT and AST enzymes - all physiological markers of improved health.

The R Form
Whether it is to reduce the likelihood of developing diabetes complications or easing the cellular stress diabetes exerts, there is little doubt that alpha lipoic acid is useful to diabetics. However, it is also important to recognize which form is most effective.

Due to its chemical structure, alpha lipoic acid exists in one of three forms:

1. Alpha R- lipoic acid
2. Alpha S- lipoic acid
3. Alpha RS-lipoic acid

Of the three, only alpha R-lipoic acid exists in nature. The R and S versions are mirror images of each other, but only the R version can bind to proteins. As such, alpha R-lipoic acid is best able to perform the functions of converting glucose into energy, neutralizing free radicals, recycling antioxidants and boosting glutathione formation.

Whether striving to prevent the onset of diabetes mellitus or to thwart this disease's progression, alpha R-lipoic acid has a lot to offer. While taking prescribed medications and adhering to healthful lifestyle habits are crucial for minimizing the burden of diabetes, there is more that can be done. Based on clinical research and expert opinions, supplementing with alpha R-lipoic acid can help ease the stress that high glucose levels place on the body.

References:

http://altmedicine.about.com/od/alphalipoicacid/a/alphalipoicacid.htm, Alpha Lipoic Acid, Cathy Wong, Retrieved January 21, 2012, about.com, 2012.

http://lpi.oregonstate.edu/infocenter/othernuts/la/, Lipoic Acid, Jane Higdon, PhD, Retrieved January 21, 2012, Linus Pauling Institute, 2012.

http://www.diabetes.org/diabetes-basics/, Diabetes Basics, Retrieved January 21, 2012, American Diabetes Association, 2012.

http://www.liversupport.com/alpha_r_lipoic_acid.htm, Alpha R-Lipoic Acid The Universal Antioxidant, Retrieved January 21, 2012, Natural Wellness, 2012.

http://www.ncbi.nlm.nih.gov/pubmed/19019027, Alpha-lipoic acid supplementation and diabetes, Singh H, et al, Retrieved January 21, 2012, Nutrition Reviews, November 2008.

http://www.ncbi.nlm.nih.gov/pubmed/22094580, Alpha-lipoic acid preserves the structural and functional integrity of red blood cells by adjusting the redox disturbance and decreasing O-GlcNAc modifications of antioxidant enzymes and heat shock proteins in diabetic rats, Mirjana M, et al, Retrieved January 21, 2012, European Journal of Nutrition, November 2011.

http://www.ncbi.nlm.nih.gov/pubmed/22125537, Diabetes and alpha Lipoic Acid, Golbidi S, et al, Retrieved January 2012, Frontiers in Pharmacology, 2011.

http://www.ncbi.nlm.nih.gov/pubmed/22228743, Effect of α-Lipoic Acid on Platelet Reactivity in Type 1 Diabetic Patients, Mollo R, et al, Retrieved January 20, 2012, Diabetes Care, January 2012.

http://www.sfgate.com/cgi-bin/article.cgi?f=/g/a/2012/01/16/prweb9109778.DTL, A Recently Published Study Investigating Anti-Oxidants For Diabetics Suggests A Nutrient, Alpha Lipoic, Resulted in General Systemic Improvement, Including Liver Health, Retrieved January 20, 2012, Hearst Communications, Inc., 2012.

March 2, 2012

After being hospitalized for mild kidney failure in January and blood clots in his lungs in February, 31-year-old Nick Cannon has opened up about the cause of his recent health problems. He tells People that he has an autoimmune disease similar to Lupus.

The illness is "something I'm going to be living with all my life," Cannon explained while deejaying an event at Teqa Restaurant and Tequila Bar in Murray Hill. "I feel blessed to be alive. If it wasn't discovered, I don't know."

Continue reading this entire article:
http://www.nypost.com/p/pagesix/nick_cannon_alive_recent_health_EHFreSH7FwLbdWzjnBjUqJ?utm_medium=rss&utm_content=Page%20Six

ScienceDaily (Mar. 2, 2012) -- Maintaining a healthy lifestyle from young adulthood into your 40s is strongly associated with low cardiovascular disease risk in middle age, according to a new Northwestern Medicine study.

"The problem is few adults can maintain ideal cardiovascular health factors as they age," said Kiang Liu, first author of the study. "Many middle-aged adults develop unhealthy diets, gain weight and aren't as physically active. Such lifestyles, of course, lead to high blood pressure and cholesterol, diabetes and elevated cardiovascular risk."

Liu is a professor and the associate chair for research in the department of preventive medicine at Northwestern University Feinberg School of Medicine.

Continue reading this entire article:
http://www.sciencedaily.com/releases/2012/03/120302132426.htm

Your television, laptop, cell phone, mp3 player, modem, gaming console, PDA, cable box, fax machine or any other plugged-in device could be at the root of your fatigue. Experts agree that the number one cause of fatigue is poor sleep. According to the National Institutes of Health, one in three adults has occasional insomnia and one in 10 adults suffers from chronic sleeplessness. Thus, solutions to improve sleep could bring relief to over a quarter of Americans. One solution that is being increasingly recognized is removing or powering down all electronics in your close vicinity prior to bedtime.

Fixing insomnia can be elusive, complex and costly, but sometimes it can be relatively simple. By helping people see that our society's increasing dependence on electronic technology impairs slumber, more individuals can take corrective action to eliminate their daily fatigue.

Electronics keep us connected via email, interactive video games, the internet, music or TV; but their stimulation, glow and energy field prevents us from falling asleep and sleeping soundly.

Stimulation
According to Mark Rosekind, PhD, former director of the Fatigue Countermeasures Program at the NASA Ames Research Center and president and chief scientist at the scientific consulting firm Alertness Solutions, "One of the most simple but important reasons technology affects our sleep is cognitive stimulation." Whether wired or wireless, this technology fosters wakefulness via:

• Neurons - The cognitive stimulation associated with electronic devices activates the brain to fire neurons, thus accelerating its activity. This stimulation runs contrary to the body's need to relax before sleep.

• Stress Hormone - Responding to the news on TV, your last email or processing a video game strategy causes the body to secrete cortisol - a stress hormone produced by the adrenal gland. Also the reason it is hard to fall asleep when you are upset about something, cortisol is known to interfere with sleep.

Glow
In addition to cognitive stimulation, most electronic gadgets produce a glow. The small amounts of light that radiate from these devices pass through the retina into the hypothalamus - a part of the brain that controls several sleep activities. The signal of light that reaches the hypothalamus delays the release of the sleep-inducing hormone, melatonin.

Human eyes are particularly sensitive to blue light, which is common during the day but not in the evening. Researchers say that the blue light emanating from devices such as laptops, cell phones and iPads are particularly disruptive during the night when the brain thinks it should be dark.

Energy Field
Several experts in the field of sleep disorders believe there is another reason that electronics inhibit sleep. The electromagnetic field (EMF) that emanates from electronics also suppresses melatonin production. At the American Cancer Society Science Writers Seminar in the late 1990's, Scott Davis, PhD of Fred Hutchinson Cancer Research Center presented his research. According to Davis:

• doubling the nighttime EMF exposure resulted in approximately an eight percent decrease in normal melatonin production

• tripling EMF exposure dropped melatonin production by 15 percent

According to Janet Kinosian, sleep counselor and author of The Well-Rested Woman: 60 Soothing Suggestions for Getting a Good Night's Sleep, electronics - particularly television and computer screens - jam up the air and emit energy waves long after they've been turned off. Besides removing them from the bedroom, Kinosian advises having plants near your bed because they absorb electrical pollution. She suggests one big plant per item of electronic equipment, with palms, peace lilies and spider plants able to neutralize the most EMFs.

Getting a good night's sleep is essential to having sufficient stores of energy during the day. Technology's birth of more and more electronic equipment hampers sleep by stimulating the mind to fire neurons and release cortisol while decreasing melatonin through light exposure and EMFs. Luckily, there is a simple solution for this problem. Power down all of your electronic devices at least an hour before going to sleep, and make sure their lights are not visible from bed. Despite its simplicity, most people are surprised to learn that separating from their gadgets at night dramatically relieves their fatigue during the following day.

References:

http://factoidz.com/insomnia-how-magnetic-fields-emf-can-cause-insomnia/, Insomnia: How Magnetic Fields (EMF) Can Cause Insomnia, Jeannie Parsons, Retrieved May 23, 2010, Factoidz.com, 2010.

http://hubpages.com/hub/How-Technology-Affects-Your-Sleep, How Technology Affects Your Sleep, Stacie Naczelnik, Retrieved May 23, 2010, Hubpages Inc., 2010.

http://learnaboutemfs.com/2008/03/06/electromagnetic-frequencies-emfs-and-insomnia-are-the-electronics-in-your-bedroom-affecting-your-sleep/, Electromagnetic Frequencies (EMFs) and Insomnia: Are the electronics in your bedroom affecting your sleep?, Retrieved May 23, 2010, Learn About EMFs, 2010.

http://www.telegraph.co.uk/technology/news/7731807/Using-laptops-or-iPads-just-before-bed-increases-risk-of-insomnia.html, Using laptops or iPads just before bed 'increases risk of insomnia', Andrew Hough, Retrieved May 23, 2010, Telegraph Media Group Limited, 2010.

http://www.theinsomniablog.com/the_insomnia_blog/2008/08/do-you-ever-see.html, Do You Ever See Darkness Anymore?, Michael Breus, PhD, Retrieved May 23, 2010, MindWorks Inc., 2010.

http://www.webmd.com/sleep-disorders/features/power-down-better-sleep, Power Down for Better Sleep, Heather Hatfield, Retrieved May 23, 2010, WebMD, LLC, 2010.

For a majority of Americans, losing weight is regarded as the premiere solution to their health problems. Because it reduces the amount of stress on the body's joints, shedding any extra pounds is beneficial for arthritis sufferers. Although there are many different types of arthritis, gout stands out as one of the most painful types - with great relief coming from reducing joint stress and getting trim in those who are overweight.

Being overweight seems to be the Achilles heel of our hi-tech, modernized society - and orders to drop those extra pounds are heard at a majority of doctor visits. Unfortunately, the repetitive nature of this advice has the unintended effect of dulling its urgency. Nonetheless, individuals suffering from gout are among those who should take the suggestion to lose excess weight very seriously.

About Gout
A notoriously painful condition, gout has long been associated with dietary overindulgence in meat, seafood and alcohol. As such, dietary restrictions are typically a first line of defense for managing this problem.

Gout is a type of inflammatory arthritis caused by deposits of uric acid in and around joints - especially in the feet. Some facts relating to gout include:

• A natural byproduct of protein digestion, uric acid is usually removed from the blood by the kidneys.

• Uric acid is a waste product from the metabolism of purines.

• Foods high in purines include red meat, organ meats, fish, foul, lentils, alcohol, mushrooms, peas, asparagus and spinach.

• If the kidneys can't remove uric acid from the blood (either because they are impaired or there is too much uric acid), hyperuricemia will develop.

• Hyperuricemia (elevated levels of uric acid) is the biggest risk factor for gout.

A gouty attack occurs when high levels of uric acid in the blood cause crystals to form and accumulate around a joint. The foot is the main target of gout because gravity and the foot's lower temperature aid uric acid crystallization.

An attack of gouty arthritis can be debilitating. Every step feels like walking on broken glass. The affected joint is usually hot, red, shiny and extremely painful. Experts estimate that anywhere from one to six million Americans contend with this painful problem.

Gout and Weight Loss
Being overweight increases the risk of developing hyperuricemia and gout because there is more tissue available for turnover or breakdown, which leads to excess uric acid production. As published in a 2005 edition of the journal Archives of Internal Medicine, U.S. researchers examined the relationship between obesity, weight change and gout. After evaluating over 47,000 participants over a twelve-year period, the investigators concluded that higher fat content and weight gain are strong risk factors for gout in men, while weight loss is protective.

A gout diet helps to control the production and elimination of uric acid, which may help prevent gout attacks or reduce their severity. A gout diet isn't intended as a treatment, but may help control attacks. In addition, because obesity is a risk factor for gout, losing weight can help lower a person's risk of gouty attacks.

A gout diet has two basic components; losing weight if overweight or obese and limiting consumption of foods that are high in purines. Seven important components of a gout diet include:

1. Fasting or rapid weight loss is not recommended for those with gout because this approach can actually promote a gout attack.

2. Drink plenty of fluids to help flush uric acid from the body.

3. Avoid high-protein diets, which are known to encourage hyperuricemia.

4. Avoid or severely limit high-purine foods such as organ meats, herring, anchovies, mackerel, beef, pork, lamb, fatty fish and seafood.

5. Abstain from alcohol since it interferes with the elimination of uric acid from the body. Beer in particular has been linked to gout attacks.

6. Increase consumption of plant-based proteins. Besides changing protein reliance from high-purine foods to low-purine foods, consuming beans and legumes contributes to a reduction of saturated fat, a major contributor to being overweight.

7. Follow other tenements of a healthful weight management program such as eating low-fat or fat-free dairy products, choosing complex carbohydrates (whole grains, fruit and vegetables) over refined carbohydrates (white bread, cake and pasta) and limiting sugar consumption.

Anyone who has ever had an attack of gout can attest to it being one of the most painful things he or she has endured. As such, gout prevention is one of the most important aspects of living with this arthritic condition. By heeding the seven gout dietary tips listed above, those who are most vulnerable have an advantage in preventing the painful development of uric acid crystallization.

References:

http://archinte.ama-assn.org/cgi/content/abstract/165/7/742 , Obesity, Weight Change, Hypertension, Diuretic Use, and Risk of Gout in Men, Hyon K. Choi, MD, DrPH et al, Retrieved February 25, 2012, Archives of Internal Medicine, April 2005.

http://arthritis.webmd.com/news/20050419/weight-loss-cuts-gout-risk, Weight Loss Cuts Gout Risk, Daniel J. DeNoon, Retrieved February 24, 2012, WebMD, LLC, 2012.

http://www.mayoclinic.com/health/gout-diet/MY01137, Gout Diet, Retrieved February 24, 2012, Mayo Foundation for Medical Education and Research, 2012.

http://www.news-medical.net/news/20110728/New-study-shows-high-prevalence-of-gout-in-the-US.aspx, New Study Shows High Prevalence of Gout in the US, Retrieved February 24, 2012,

http://www.niams.nih.gov/Health_Info/Gout/default.asp#who, Gout, Retrieved February 24, 2012, National Institute of Arthritis and Musculoskeletal and Skin Diseases, 2012.

Many of us have heard of the Neti pot as a means to clean out the nasal passages, but a great deal of mystery seems to surround this ancient practice. While some may have initially considered giving the Neti pot a try, recently publicized news of a fatal consequence of Neti pots has many doubting its worthiness.

Resembling a miniature version of Aladdin's magical lamp, the Neti pot is a shallow container with a long, tapered spout. Neti pots are designed for irrigating the nasal cavity to relieve nasal congestion. Use of this tool can be traced back thousands of years to India, where the Neti was used as a cleansing technique in Ayuverdic medicine and Hatha yoga. Both conventional and alternative healthcare practitioners advise regular Neti pot use to help the following:

• Nasal Allergies
• Sinus Problems
• Colds

Sometimes referred to as nasal lavage or nasal irrigation, neti-potting typically involves the following five steps:

1. Filling a Neti pot with a saline solution - about 16 ounces of lukewarm water to 1 teaspoon of salt.

2. Tilting the head over a sink at a 45-degree angle.

3. Placing the Neti's spout into the top nostril, and gently pouring the saline solution into that nostril.

4. With the mouth open to breathe, allowing the saline to flow through the nasal cavity and out the other nostril.

5. Repeating on the other side.

Although practicing this nasal cleansing technique takes practice, the benefits of nasal lavage with a Neti pot appear to be real. Many people report an immediate improvement in sinus congestion and swear by this practice for keeping their respiratory system functioning optimally. Research backs up these reports, finding nasal irrigation to be an effective approach for relieving sinus symptoms when used along with standard sinus treatments or on its own.

The following concepts offer some rationale as to why the Neti pot is such an effective tool:

• Physically, pushing saline through the nasal cavity thins out mucus and flushes out foreign debris.

• Microscopically, cleaning the nasal cavity's cilia (tiny, hair-like structures) improves their speed and coordination to more effectively remove allergens, bacteria and other irritants.

• Chemically, the salt in a saline solution draws edema out of tissue to reduce inflammation.

The main differences between a Neti pot and saline nasal sprays are the quantity and force of saline. Emerging as a fine mist, basic saline sprays battle dryness by keeping the nasal canal moist. Nasal lavage with a Neti pot delivers a greater quantity of saline with the capacity to flush debris out of the sinuses.

Unfortunately, Neti pot tragedy struck in the winter of 2011 - placing this valuable practice under a shadow of fear. Two individuals from Louisiana died from a rare amoeba infection that was acquired from nasal irrigation with a Neti pot. The culprit was Naegleria fowleri, an amoeba that lives predominately in warm, fresh water. Typically a result of recreational swimming, diving or water skiing in infested waters, Naegleria fowleri is acquired by people when infected water is forcibly aspirated into their nose. If this amoeba reaches the brain, it can cause a deadly type of meningoencephalitis.

Infection with Naegleria fowleri is very rare, with only 32 people affected in the U.S. between 2000 and 2010. Thankfully, there is a simple way to prevent this amoeba from gaining access to the sinus cavity when performing nasal irrigation. Experts advise against using tap water to rinse the nasal passages. Instead, they suggest using distilled, sterile or previously boiled water for the Neti's saline solution. In addition, advocates condone rinsing the Neti pot after each use and allowing it to air dry.

Whether bombarded by sneezing and stuffiness from an environmental allergy to experiencing the pain and frustration of chronic sinusitis, the relief garnered from nasal irrigation can be a drug-free blessing. Making sure the water for a Neti pot saline solution is safe adds an extra step to the practice of nasal lavage, but for those who want to breathe easily and relieve sinus pressure, that extra step is well worth the effort.

References:

http://articles.latimes.com/2011/dec/20/news/la-heb-neti-pot-amoeba-20111220, Neti pot danger? Two die from amoeba infection, Eryn Brown, Retrieved January 28, 2012, Los Angeles Times, 2012.

http://articles.nydailynews.com/2011-12-17/news/30526821_1_neti-pot-hot-water-sufferers, Neti pot deaths cause scare among sinus sufferers, Lindsay Goldwert, Retrieved January 29, 2012, NY DailyNews.com, 2012.

http://www.mayoclinic.com/health/neti-pot/an01755, Neti pot: Can it clear your nose?, James T C Li, MD, PhD, Retrieved January 28, 2012, Mayo Foundation for Medical Research and Education, 2012.

http://www.mayoclinic.com/health/neti-pot-solution/AN01879, Neti Pot Solution: Can I Make My Own?, James T. Ci Li, MD, PhD, Retrieved January 29, 2012, Mayo Foundation for Medical Research and Education, 2011.

http://www.medicinenet.com/naegleria_infection/article.htm#facts, Naegleria fowleri, Mary D. Nettleman, MD, MS, MACP, Retrieved January 29, 2012, MedicineNet, Inc., 2012.

http://www.npr.org/templates/story/story.php?storyId=7108546, Got a Runny Nose? Flush It Out!, Allison Aubrey, Retrieved January 29, 2011, NPR, 2012.

http://www.shape.com/lifestyle/mind-and-body/alternative-medicine-truth-about-neti-pot, Alternative Medicine: The Truth About the Neti Pot, Ashlea Halpern, Retrieved January 29, 2012, Weider Publications, LLC, 2012.

http://www.webmd.com/allergies/sinus-pain-pressure-11/neti-pots?page=1, Nasal Saline Irrigation and Neti Pots, Retrieved January 28, 2012, WebMD, LLC, 2012.

Maybe because of their high oil content or their inclusion in so many sinful foods, nuts are often considered to be bad for you. However, researchers know that when chosen properly and eaten in moderation, snacking on nuts is good for the heart.

Containing varying amounts of healthful substances, nuts support the cardiovascular system with sterols, fiber, beneficial fats, amino acids and antioxidants. Most nuts contain some quantities of the following:

1. L-Arginine - An amino acid that relaxes the blood vessels and prevents blood from clotting, L-Arginine occurs naturally in peanuts, walnuts, almonds, hazelnuts, cashews and pistachios.

2. Fiber - In addition to lowering cholesterol levels, the fiber found in all nuts also helps people feel full - thus reducing appetite.

3. Unsaturated Fats - Nuts contain monounsaturated and polyunsaturated fats, which help lower overall cholesterol levels.

4. Omega-3 Fatty Acids - One of the best plant sources of Omega-3s, nuts containing this fatty acid benefit the heart by lowering blood pressure, preventing dangerous heart rhythms, lowering triglycerides, increasing HDL cholesterol (the good cholesterol) and preventing the blood from clotting. Of all the nuts, walnuts contain the highest proportion of Omega-3s.

5. Plant Sterols - When consumed on a regular basis, plant sterols prevent the absorption of cholesterol into the body. Added to some foods like margarine and orange juice for their health benefits, walnuts, almonds and peanuts are known to be naturally high in plant sterols.

6. Vitamin E - Oxidized LDL (bad cholesterol) is implicated in inflammation and plaque buildup inside blood vessels that causes hardening of the arteries. Vitamin E is believed to help prevent or delay coronary heart disease because it limits the oxidation of LDL-cholesterol. Almonds, hazelnuts and peanuts are especially high in Vitamin E.

Capable of convincing more Americans to consume nuts, the following studies condone nut snacking as part of a cardiovascular-healthful diet:

• Researchers at Loma Linda University in California found that when part of a normal healthy diet, eating a packet of peanuts or mixed nuts helps keep cholesterol levels down. In their study of 583 people, those who routinely ate 67 grams (about one packet) of peanuts a day had seven percent lower cholesterol than those who ate no nuts.

• Researchers from Purdue University also demonstrated that chronic peanut consumption benefits cardiac health. After studying 15 healthy men and women for 30 weeks, they found that peanut consumption reduced serum triglyceride levels by up to 24 percent.

• Researchers from Pennsylvania State University established that pistachios reduce the risk for heart disease by lowering lipids and reducing oxidation of LDL-cholesterol.

• Researchers from Madrid, Spain found that eating walnuts with meat reduced cardiovascular disease risk by lowering total cholesterol by an average of 4.5 percent more than eating meat without walnuts.

While eating nuts offers those hoping to improve their cardiovascular health a clear advantage, there are several ways to cancel out nuts' beneficial properties. Consider these three pointers to keep your nut snacking healthy:

1. Substitute - With a handful of nuts containing about 150 calories, they should be substituted for other foods instead of simply added to a high caloric diet.

2. Plain - Eat nuts that are plain, because nuts with a sugary coating add more calories while nuts with salt raise blood pressure.

3. Skip Brazil - There is a reason that Brazil nuts taste heavenly and rich. Minimize consumption of Brazil nuts because they have a relatively large amount of saturated fat compared to other nuts.

There are plenty of heart healthy reasons to choose nuts over other snacks. Besides being filling and reducing overall appetite, the substances inside nuts support blood vessel elasticity, minimize blood clots and help improve blood lipid profile. As long as you don't overindulge, a handful of nuts each day are just what a progressive, knowledgeable heart doctor might order.

Editor's Note: To learn more about four nuts that support liver health, click here.

References:

http://heartdisease.about.com/cs/riskfactors/a/nuts.htm, Say Nuts to Heart Disease, Richard N. Fogoros, MD, about.com, 2010.

http://heartdisease.about.com/cs/riskfactors/a/peanuts.htm, Peanuts are Also Good for the Heart, Richard N. Fogoros, MD, about.com, 2010.

http://www.dietaryfiberfood.com/larginine-high.php, L-arginine: food sources high in arginine amino acid content, Retrieved May 21, 2010, dietaryfiberfood.com, 2010.

http://www.healingdaily.com/detoxification-diet/vitamin-e.htm, Vitamin E, Retrieved May 23, 2010, Healing Daily, 2010.

http://www.healthyeatingclub.org/info/books-phds/books/foodfacts/html/data/data3d.html, Fat Soluble Vitamins: Vitamin E, Retrieved May 23, 2010, Healthy Eating Club, 2010.

http://www.mayoclinic.com/health/nuts/HB00085, Nuts and your heart: Eating nuts for heart health, Retrieved May 20, 2010, Mayo Foundation for Medical Education and Research, 2010.

http://www.medicalnewstoday.com/articles/4040.php, Eating Peanuts Helps Keep Heart Healthy Without Weight Gain, Amy Patterson-Neubert, Retrieved May 20, 2010, MediLexicon International, Ltd., 2010.

http://www.popfi.com/2010/05/11/peanuts-help-heart-health/, Peanuts Help Heart Health, Ron Hogan, Retrieved May 20, 2010, PopularFidelity.com, 2010.

http://www.ncbi.nlm.nih.gov/pubmed/18689569 , Consumption of restructured meat products with added walnuts has a cholesterol-lowering effect in subjects at high cardiovascular risk: a randomised, crossover, placebo-controlled study, Olmedilla-Alonso B, et al, Retrieved May 23, 2010, Journal of the American College of Nutrition, April 2008.

http://www.ncbi.nlm.nih.gov/sites/entrez, Pistachios Increase Serum Antioxidants and Lower Serum Oxidized-LDL in Hypercholesterolemic Adults, Kay CD, et al, Retrieved May 21, 2010, Journal of Nutrition, March 2010.

http://www.webmd.com/cholesterol-management/news/20100520/pistachio-nut-good-for-your-heart?src=RSS_PUBLIC, Pistachio Nuts May Lower Cholesterol, Bill Hendrick, Retrieved May 21, 2010, WebMD, LLC, 2010.

Coronary heart disease is a leading cause of death for both men and women in the United States. Thus, most of us are seeking the simplest way to avoid such a fate. To fill this need, there is an entire collection of lifestyle changes, therapies, supplements and medications to keep the heart healthy. Whether by conscious omission or a lack of knowledge, many people don't eat nearly enough fiber - despite the fact that a high fiber intake ranks at the top of the heart health protection list.

Coronary heart disease is characterized by a buildup of cholesterol-filled plaques in the coronary arteries - the arteries that feed the heart. Known as atherosclerosis, this buildup causes the arteries to become hard and narrow. If a coronary becomes totally blocked, a heart attack will likely occur. Based on a number of large, well-designed studies, a diet high in fiber is known to reduce the incidence of atherosclerosis.

Simply knowing that fiber helps the heart is the first step, but there is more to know about what fiber is, how much helps the heart and why it does so.

What Is Fiber?
In general, fiber refers to carbohydrates in food that cannot be digested. The two primary ways to classify fiber are soluble and insoluble.

• Soluble Fiber - Partially dissolvable in water, this type of fiber forms a gel-like material with water. Of great help in reducing heart disease risk, soluble fiber is known to help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.

• Insoluble Fiber - This type of fiber does not dissolve in water and it promotes the movement of material through your digestive system. Helping eliminate toxins in the body, whole-wheat flour, wheat bran, nuts and many vegetables are good sources of insoluble fiber.

How Much Fiber
While those watching their waistline might count calories, most of us don't add up how much fiber we eat in a day. If we did pay attention to our fiber intake, most of us would find that we consume far too little.

The Institute of Medicine (the organization responsible for issuing Recommended Dietary Allowances) recommends that children and adults consume 14 grams of fiber for every 1,000 calories of food they eat each day. Combining soluble and insoluble fiber quantities, that equates to:

• a person who eats 2,500 calories each day should get at least 35 grams of fiber daily
• a person who eats 1,700 calories each day should get at least 24 grams of fiber daily
• a toddler who eats only 1,300 calories each day needs about 18 grams of fiber

Unfortunately, most sources report that the average American consumes about 10 to 15 grams of fiber each day.

Since soluble fiber is most often linked to heart health, the following list contains some of the top foods for increasing soluble dietary fiber intake (all quantities are estimates):

• Cooked artichoke - 4.7 grams soluble fiber in a medium artichoke
• Cooked lima beans - 3.5 grams soluble fiber in ½ cup of lima beans
• Cooked kidney beans - 2.9 grams soluble fiber in ½ cup of kidney beans
• Orange - 2.6 grams soluble fiber in 1 medium orange
• Flax seeds - 1.2 grams soluble fiber in 10 grams of flax seeds
• Cooked oatmeal - 1 gram soluble fiber in ¾ cup of oatmeal
• Baked potato with skin - 1 gram soluble fiber in 1 medium potato
• Cooked brown rice - 1.3 grams of soluble fiber in ½ cup of brown rice

Fiber's Helpfulness
Experts believe that foods high in fiber bind to excess cholesterol in the digestive tract, helping to usher it out of the body via elimination.

• A 2004 study conducted by the Centers for Disease Control and Prevention found that people who ate 10 to 25 grams of soluble fiber daily had low blood levels of C-reactive protein (CRP), an indicator of how much inflammation is in the body. Inflammation is a top risk factor for developing cardiovascular disease because it triggers the production of immune cells, which can create plaque that blocks arteries and reduces blood flow to the heart. *

• Another study published in a 2006 edition of American Journal of Clinical Nutrition confirmed what we know about fiber by following 524 healthy adults for one year. Besides finding that most participants averaged about 16 grams of total fiber per day, researchers from Massachusetts found that compared with those who ate the least fiber, those who ate the most were 63 percent less likely to have high levels of CRP. *

*Consistently high CRP levels have been shown to predict an increased risk of heart disease and stroke.

Unless you already make a concerted effort to eat fiber-rich foods, chances are that your fiber intake is insufficient. However, there is ample reason to boost consumption of soluble fiber-containing foods. Based on the evidence, filling your plate with fibrous edibles is a sound strategy for anyone who wants to reduce his or her risk of coronary artery disease.

References:

http://commonsensehealth.com/Diet-and-Nutrition/High_Fiber_Food_Chart.shtml, High Fiber Food Chart Ranking Fiber Sources, Retrieved April 4, 2010, CommonsenseHealth.com, 2010.

http://www.ajcn.org/cgi/content/abstract/83/4/760, Association between dietary fiber and serum C-reactive protein, Yunsheng Ma, et al, Retrieved April 4, 2010, The American Journal of Clinical Nutrition, April 2006.

http://www.americanheart.org/presenter.jhtml?identifier=4574, Whole Grains and Fiber, Retrieved April 4, 2010, American Heart Association, 2010.

http://www.care2.com/greenliving/19-simple-ways-to-lower-heart-disease-risk.html?&page=2, 19 Simple Ways to Lower Heart Disease Risk, Kate Hanley, Retrieved April 4, 2010, Natural Solutions Magazine, March 2010.

http://www.dietaryfiberfood.com/fiber-content.php, Total Dietary, Soluble, and Insoluble Fiber Content of Foods: Vegetables, Fruits and Legumes, Retrieved April 4, 2010, DietaryFiber Food.com, 2010.

http://www.fitnessandfreebies.com/seniors/fiberchart.html, Food Sources of Fiber, Retrieved April 4, 2010, Fitness and Freebies, 2010.

http://www.healthhype.com/list-of-high-fiber-foods-soluble-and-insoluble-fiber-chart.html, List of High Fiber Foods, Soluble and Insoluble Fiber Chart, Retrieved April 4, 2010, healthhype.com, 2010.

http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fiber-full-story/index.html, Fiber: Start Roughing It!, Retrieved April 4, 2010, Harvard School of Public Health, 2010.

http://www.mayoclinic.com/health/fiber/NU00033, Dietary fiber: Essential for a healthy diet, Retrieved April 4, 2010, Mayo Foundation for Medical Education and Research, 2010.

http://www.nwhealth.edu/healthyU/eatWell/fiber7.html, Dietary Fiber and Heart Health, Retrieved April 4, 2010, Northwestern Health Sciences University, 2010.

http://www.webmd.com/heart-disease/news/20060413/fiber-good-not-just-for-your-gut, Fiber Good, and Not Just for Your Gut, Daniel J. DeNoon, Retrieved April 4, 2010, WebMD, LLC, 2010.

From the National Cattlemen's Beef Association

Dec. 21, 2011

• The study followed 36 men and women with moderately elevated cholesterol levels who consumed four diets for five weeks each to measure the impact of each diet on heart health risk factors, such as LDL (bad) cholesterol levels.
• The BOLD study provides strong evidence that including daily lean beef in the gold-standard DASH diet has heart health benefits.

In a first of its kind study, researchers at The Pennsylvania State University demonstrated that eating beef everyday as part of a heart-healthy diet can improve cholesterol levels.

Texas medical doctor and cattleman Richard Thorpe said the Beef in an Optimal Lean Diet (BOLD) study proves what he has known for years -- lean beef not only tastes great but it also plays an important role in a heart-healthy diet.

Continue reading this entire article:
http://southwestfarmpress.com/livestock/study-confirms-beef-s-role-heart-healthy-diet