Statistics say you’ll catch two to four colds this winter. Here’s help to stave them off.

1. Sleep

How it helps: Sleep regulates the release of the hormone cortisol, which stimulates cells that boost the immune system, says William Ellert, M.D., chief medical officer of the Phoenix Baptist Hospital. And a well-tuned immune system is crucial for defending against the cold virus. Getting at least seven hours of shut-eye is the easiest way to steer clear of the common cold. In fact, a recent study indicates that people who fall short are nearly three times as likely to catch a cold. To make bedtime even more healthful, try using a protective pillow cover, which can help prevent a stuffy, runny nose.
Good to know: If you have trouble falling asleep, try a mind-calming exercise. For instance: “Go over everything you did during the day, but do it in reverse order,” says C. Evers Whyte, director of the Center for Health Renewal, in Stamford, Connecticut.

2. Exercise

How it helps: Research has shown that moderate exercise—30 to 90 minutes most days of the week—increases immune function and reduces your chances of catching a cold. Key word: moderate. Prolonged high-intensity exercise can actually make you more susceptible to sickness, according to research from Appalachian State University, in Boone, North Carolina.
Good to know: Don’t swear off workouts if you do get a simple head cold. A 2009 study at the University of Illinois found that moderate exercise can also help you recover from a cold more quickly than normal.

3. A Hot—and Cold—Shower

How it helps: Temperature fluctuations jump-start your immune system, says Donielle Wilson, a naturopathic doctor in New York City.  At the end of a shower, stand under the hottest stream you can take for 30 seconds, then turn the temperature to cold for 10 seconds. Repeat three times, finishing with cold.
Good to know: A steamy shower helps keep nasal passages clear and can prevent cold-causing bugs from taking up residence in your nose.

4. Oysters

How they help: These mollusks contain more of the mineral zinc than any other food, and zinc has been proven to support and enhance the immune system. Eating just a single oyster will give you a whopping 13 milligrams of zinc. That said, since it may be difficult to work them into your diet regularly (oyster sandwich for lunch?), look to zinc-fortified breakfast cereals, baked beans, and pumpkin seeds to help you get the recommended eight milligrams a day.
Good to know: Zinc is also effective when taken at the first signs of a cold. Oral lozenges that contain the mineral, like those made by Cold-Eeze and Zicam, have been shown to decrease the duration of colds.

5. Vitamin D

How it helps: According to a 2009 study published in the Archives of Internal Medicine, people with low levels of this vitamin, which helps to regulate the immune system, are more susceptible to catching colds. (The vitamin has also been shown to increase calcium absorption and reduce inflammation.) Multivitamins typically contain 400 international units (IU) of vitamin D, which falls within the current recommended daily allowance (RDA) of 200 to 600 IU. However, experts now suggest taking a 1,000-IU supplement on top of a multivitamin, as strong evidence indicates that the current RDA is too low.
Good to know: If you drink a lot of milk; frequently eat fatty fish, like salmon; or live in a sunny climate, you are probably getting an adequate amount, says Ellert, since these all increase your body’s stores of vitamin D.

6. Nasal Rinse

How it helps: Neti pots and irrigators cleanse the nasal passages with a saltwater solution. “A daily saline rinse helps sweep bacteria, viruses, and irritants from the respiratory tract,” says Ellert. With a classic neti pot, the solution is poured into one nostril, travels into the sinuses, then drains from the other nostril. Today a battery-powered irrigator can be easier and more comfortable to use (try the Waterpik Water Pulsator; $40, waterpiksinusense.com). A saline nasal spray, like Simply Saline ($6, drugstore.com), offers similar benefits.
Good to know: Clean your irrigator or neti pot with soap and water after every use. “Without good hygiene, these can be vehicles for transmitting viruses and bacteria from person to person,” says Ellert.

7. Chiropractic Adjustments

The nervous system, the endocrine system, and the immune system are inextricably linked, like a three-legged stool.   Numerous research studies have shown that chiropractic care positively impacts immune system function.  The idea that chiropractic care can help the immune system work better is not a new one.  In fact, this concept has been supported by credible data for a century.  Cortisol in particular is a stress hormone that inhibits the immune system (which is why stress really can make you sick!)  So if the sympathetic nervous system is too “turned on” due to stress and subluxation, it can increase the adrenal glands’ synthesis of cortisol, in turn affecting the immune system.  Subluxation promotes this exact situation.  Chiropractic care is the only way to detect and eliminate subluxation.

Source- RealSimple

At Christmas time a lot of people say ‘I just want to eat whatever I want’,…that’s fine, but choose one day, not five days, to go for it.  Also, staying active over the holiday period can help keep indulgences in check.  Don’t stop exercising. Nobody wants to come back from holidays and have to hit gym harder than before. A little bit of consistencey  goes a long way.

1. Swap a plate for a taste.

When eating, you experience 90% of the taste in the first mouthful, while flavor and  taste decreases in every mouthful to follow. With this in mind, if you’ve decided to indulge just a little this Christmas, opt for a small amount and  savour it as much as possible. Remember – if you go back for more you won’t  enjoy it as much as that initial first bite.

2. Swap accepting body blowout defeat for winning the mini battles of the will.

A recent survey found that despite knowing how to eat well, 4 out of 5 people say their willpower is to blame for holiday season over indulgences. But, mini goals are a great way to keep motivated and stay on track.  “Set yourself some small goals to achieve over the Christmas period and reward  yourself as you achieve them (but not with food!). Perhaps for every Christmas party you endure without falter you could reward yourself with a trip to the nail salon, or perhaps a round of golf. This paired with structured weight loss goals will really assist with willpower during the season.”

3. Swap fatty for fresh hors d’ourves.

Pate is full of saturated fat but there are delicious healthy alternatives.  You can make your own homemade salmon dips, which are high in good fats or a healthy hummus dip instead.  They’re both really tasty, but  much healthier.”  Opt for goat cheese on your cheese plate over brie or blue. “Goat cheese is generally lower in fat, less processed and  lower in sodium. It’s also easier to digest and contains more enzymes.” When it comes to other nibbly bits go for unroasted, unsalted nuts and ditching chips for toasted pita breads:  You can do your own and sprinkle them with lots of  paprika and herbs.

Swap emotional eating for active engagement.

“Emotional eating is something we are all prone to,” says Chris Lynton. “If you catch yourself reaching for the cookies after a trying day with the relatives, make sure you distract yourself with something a little more positive. Hit the pavement to try and work off angst or make plans to catch up with a good friend for coffee.  Keeping strong in trying situations is key, everyone hits hurdles, it’s how you handle them that counts.”

Swap high GI (Glycemic Index) for low GI.

According to the Glycemic Index Foundation, the glycemic index or GI ranks a carbohydrate according to its effect on our blood glucose levels. Choosing low GI carbs – the ones that produce only small fluctuations in our blood glucose and insulin levels – is the secret to long-term health reducing your risk of  heart disease and diabetes and is the key to sustainable weight loss.  A few simple swaps are white potato for sweet potato, corn for carrots and swapping white bread crumbs in your stuffing for  whole grain bread or traditional oats.

Swap heavy for light.

Choose roasted chicken, lamb or turkey over a heavy meal of roast pork or beef. “A long platter of roasted or barbequed asapragus, zuchinni, squash and bell pepper looks gorgeous and is appetising. Try it topped with parsely and lemon wedges. Then drizzle with olive oil and sprinkle with sea salt and pepper.”

Swap a glass of bubbly for a glass of sparkling water.

Alternating drinks will lower your intake of calories and can help steer you  towards better food choices. In a survey, 60 per cent admitted that drinking alcohol lowered their ability to “say no” when tempted by poor food choices. “Set yourself a rule to have a glass of water between drinks and cap  yourself at a certain number of drinks,” Chris Lynton suggests. “If you are to drink, opt for lower carbohydrate beverages such as vodka with soda and a squeeze of lime and stay away from too much beer and wine.”

Swap heavy desserts for lighter fresh sweets.

Puree vanilla yogurt with raisins, honey and cinnamon.  Serve with fruit!  Also, vanilla pannacotta with strawberry puree and gingerbread cookies is a delicious option on the lighter side!

Swap saving for sharing.

Sharing is caring at Christmas.  It can also help keep your  waist line intact. “In the instance that you host your own soiree, guests often  bring sweet treats as gifts,” he says. “While it’s a lovely gesture, left-over  treats are a sure way to put your willpower in jeopardy. Make sure you share  food gifts and left-overs with your guests so no naughty nibbles remain in the  fridge to tempt you tomorrow.”

Most importantly…enjoy the holiday season!  Don’t get overly-consumed with guilt or temptation.  Spend good quality time with family.  Appreciate the holidays for the things that really matter, instead of getting hung up on the things that don’t!

Gobble, Gobble!

• Start the feast on a healthy — and filling — note. Instead of caloric dips and fatty appetizers, have low-calorie pre-dinner munchies available during food preparation and pre-dinner socializing.

• Place bowls of different-colored veggies without sauces on the table first, either at the start of the buffet or as the first dishes passed around the table. That will allow people to cover a good portion of their plates with healthier choices before serving calorie-denser foods like stuffing and mashed potatoes.

• Serve salad as a first course. Go heavy on greens, light on non-veggie add-ins like cheese.

• Make the vegetable side dishes the star of the show — or at least the co-star. Try new, eye-appealing and interesting veggie recipes that pack plenty of flavor without extra calories.

• Avoid adding hidden calories during food preparation, such as adding butter to mashed white or sweet potatoes, or butter, oil or cheese to veggies.

• Sneak a few veggies into the dressing, such as diced onions, celery, leeks, shallots, carrots, even cauliflower.

• Make gravy a choice, not the default. Instead, the default serving should be turkey without gravy. If someone wants gravy, they should add it themselves.

• Be mindful of served portion sizes; someone can always ask for more.

• Get everyone up and moving before dessert. Always have plain fruit options along with traditional choices.

• Have plenty of water on the table and readily available. Make non-caloric beverages the default option.

Holiday meals don’t have to pack such a high-calorie punch.  Simple makeover tips can lighten a meal and keep the taste just as good:

• Baked turkey — choose a plain bird over a self-basting bird to lower the sodium content.  To ensure a moist bird, bake un-stuffed, leave the skin on while roasting and remove from the oven when internal temperature reaches 170 degrees in the breast.

• Gravy — use a gravy cup or refrigerate the pan juices (to harden the fat) and skim the fat off before making gravy.  Save around 656 grams of fat per cup!

• Candied yams — leave out the margarine and marshmallows.  Sweeten with a little fruit juice, such as apple and flavor with cinnamon.

• Green bean casserole — cook fresh green beans with chunks of potatoes instead of cream soup.  Top with almonds instead of fried onion rings.

• Mashed potatoes — use skim milk, roasted garlic and a little parmesan cheese instead of whole milk and butter.

• Bread — serve smaller pieces or omit it altogether.

• The plate method — imagine your plate divided into thirds.  Use the first third to fan out white meat turkey, no skin.  Use the second third for salad and low-fat vegetables.  Finally, the last third is for all the starches (sweet potatoes, stuffing and cranberry sauce).

Source: Huffington Post

1) A bed fit for a king (or queen!).

After years of taking care of others, by the time we hit midlife, we learn the importance of pampering ourselves. It’s our time to fulfill unmet dreams, right?  We may treat ourselves to special dinners, fine wine and new adventures, yet when it comes to dreamy sleep — a luxury that we need more than any other — we tend not to indulge. I tell my patients to spare no expense on creating an environment that invites a good night’s rest. If you can afford it, start with a luxurious sized mattress — at least a queen if you’re single, king sized for couples — or consider adjoining mattresses that can sit one box-spring if your partner is a restless sleeper. How often do you enjoy a glorious hotel bed, only to return to a smaller, uncomfortable or lumpy one at home? There’s nothing like a roomy and comfy bed that routinely invites deep sleep. Add a goose down comforter and extra fluffy pillows and you have a great beginning to a good night’s rest.

2) Some like it hot. Some like it cold.

Creating an inviting sleep environment isn’t just about the mattress. It includes setting the proper room temperature, air flow and humidity level. Some like it hot, some like it cold. Rule of thumb? If you have a partner who likes it cold, the room has to be kept on the cool side. It’s much easier to add layers to warm up than deal with being overly hot. Sweating is a frequent insomniac’s complaint, but is especially problematic for large men and women, and even more so for women suffering from those flashes. Search for stylish pj’s specifically designed to absorb sweat, try a humidifier or invest in silk bedding that can feel cool against your skin. Saunas can make you sleepy, but overheated bedrooms can lead to interrupted nights.

3) The sounds of silence.

Next is the ambiance. Not everyone finds waterfalls, crickets or even complete silence comforting. Fresh air may be good for sleeping — perhaps before the industrial revolution — but how many of us are awakened by noise from outside? It’s amazing how closed windows and a simple fan can add hours of shut-eye by creating a monotonous whirring sound that blocks out a busy street, a snoring partner or a barking dog. If you like the breeze, turn the fan toward your bed. Otherwise, turn it toward the wall and use just for the sound effect.  For some, a white-noise machine — the kind found in therapists’ waiting rooms or the ones that create waves, rain or bird chirping sounds — is more conducive to sleep than complete quiet.

4) Dim, dark or in-between.

Find out the amount of light most suitable for your sleep and keep this type of lighting constant even as the sun comes up. Use black out shades if you like it dark, or a night-light if you prefer it dim. Some people believe it’s healthy to wake up to natural light. For most of us, our body’s time clock and circadian rhythm will tell us when is best to get out of bed. We don’t need any help from a bright light — natural or not. If your partner wakes up earlier, no lights allowed! Preparation for getting up and out has to be done outside the bedroom, away from the sleeping partner. Keeping your bedroom lighting the same, from the time you put your head down until you have to wake up will make uninterrupted sleep more likely.

5) Electronics must snooze too.

Televisions, radios, iPods, iPads, computers and even cell phones need to be out of reach so that you can disconnect — literally and psychologically. Some people have to leave their phones ringers on to be available for elderly parents or young kids who may need them. But truly, how many are actually left on for emergencies only? A phone placed by your bed leads to an unnecessary check of the time, texts and emails, back-lit just enough to disrupt your sleep. We created non-stimulating environments for our children’s naps and bedtimes, why can’t we do the same for ourselves? You may be surprised how the awareness and availability of stimulation keep us from falling deeply asleep. Removing that option to connect lets us stay relaxed right through the night.

6) Keep you brain asleep.

So, you’re in your delicious, comfy bed, with the right level of sound and inviting temperature, but you awaken unexpectedly. You have an ache or pain, your pillow falls onto the floor, your partner pulls the covers from your side of the bed. Or you have to use the bathroom — and as you age, it happens more often.  This is key. Do not let your brain wake up completely as you adjust your body, your bedding, not even as you find your way to the bathroom.  Keep one eye closed, using only the other eye half open to guide you. Do not turn on a light. Do not look at your clock to check the time. Do not send the signal to your brain that it needs to wake up. If you trick your body and brain that it is still in a sleep state you are more likely to get back into deep sleep more easily.

7) Bedtime rituals

Lastly, bed-time rituals work to help us shift our bodies and minds from a wakeful state to a sleepy one. How many of us remember putting our kids to bed using the same routines night after night? A couple of stories, hugs and kisses calmed and soothed them. Repetitive routines help adults wind down too. Find what works for you and stick with it. Take a bath, read a book or snuggle with your mate. But, whatever your ritual is, use it routinely to fall asleep and maintain the ones above to stay that way. The result? You’re more likely to sleep like a baby.

Source: Vivian Diller, Ph.D – Huffington Post

Think that healthy Halloween snack swap you’re making is healthy? Think again!

The number-one candy holiday has arrived, the health conscious among us are wondering if we’ve got any options when it comes to enjoying the festivities while not sabotaging our diet.

We know the basics. It’s all about enjoying treats in moderation and swapping out the worst trick-or-treat offerings for more nutritious ones.

But what if, in spite of our best intentions, we’re actually getting it wrong?

Here are some of the no-no’s and not-so-goods people regularly make when reaching for “healthier” Halloween options. Guilty of any on this list?

Myth #1: Always Go Low- or Non-Fat

“People often assume that if something says ‘low fat,’ that means lower in calories and healthier,” said Judy Caplan, a registered dietitian and spokesperson for the American Dietetic Association.  But that’s not always true.  “Often, when fat is taken out, the sugar is increased, so the calories are comparable to a full-fat, similar item,” Caplan continued.  Indeed, Dr. Joanna Dolgoff, a child and adolescent obesity specialist, said that people typically go for sugar-y, or gummy candies, which are often fat-free, thinking they’re better for them.  “You may think you can cut the fat and save calories by swapping sugar candies for chocolate, but you will make up for the lack of fat with the extra added sugar in these candies,” she said.  The moral? Be sure to take a more comprehensive view of the nutrition label, looking at everything from calories to fat content (and even which type of fat), before you start munching away.

Myth #2: Bite-Size Is Best

They may all be splashed with the same “fun size” designation, but the similarities between the bite-size minis end there.  There are enormous differences in calorie and fat amounts among fun-size bars, which are small, yes, but often very dense.  Many are filled with hydrogenated fats, refined sugars and other saturated fats.  Plus, usually minis are so sweet that they set off a sugar binge and it can be difficult to eat just one.  Your best bet? Look for “airy” minis that are indeed low in calories and fat (again, check the label) or indulge in one, healthier full-size bar rather than pigging out on a whole bag of little ones.

Myth #3: Sugar-Free Means Healthy

Not so, Caplan said. When one item, i.e. sugar, is reduced in a recipe, other ingredients, and not always good ones, are often added to help improve taste.  “It may be sugar free, but still be loaded with carbohydrates from flours and grains,” Caplan said. “Sugar free does not mean fat-free either.”  Nor, Dolgoff added, does it mean fewer calories. A lot of candy made with sugar substitutes has as many calories as sweets with just straight sugar itself.

Myth #4: Always Go All-Natural

Natural doesn’t mean a food is low in fat or calories, Caplan said. And packaged snacks can be made from all-natural ingredients, but prepared in a not particularly healthful way.  Caplan gave the following savory example:  “Potato chips may be made from really potatoes, but once they are fried in overheated omega 6 fatty acids and salted, they may not be healthy,” Caplan said. “100 percent natural can be misleading.”

Myth #5: Candy With Fruit and Nuts Is Healthier

Fruits and nuts are indeed healthy and nutrient-dense, Dolgoff said, but when added to candy they just pack on unneeded calories and fat. She cited chocolate covered raisins and peanuts (or candies that include both ingredients) — they may seem healthier, but they often have “scary calorie stats.”

Myth #6: Chewy, Fruity Candy Is Fat-Free

Some of them are, some of them aren’t, but without checking you shouldn’t necessarily assume the one you’re reaching for is without first checking the label. Look for ingredients like partially hydrogenated oils, which signify the presence of trans fat, Dolgoff said. She also recommended considering hard candies, which tend to have “reasonable” calorie counts, are fat free and dissolve on your tongue so you enjoy them slowly.

Myth #7: Dark Chocolate Is Always Your Best Bet

“Yes, studies show that dark chocolate is heart healthy, but individuals in the study only consumed 1 ounce which contains approximately 150 calories,” Dolgoff said.  So enjoy dark chocolate but remember it’s still a treat — something to be enjoyed for pleasure — and not a nutritional supplement.

Source: Huffington Post

Source: Loren Fishman, MD – Huffington Post

1. Every person has cancer cells in the body.  The cancer cells don’t show up in the standard tests until they have multiplied to a few billion.
2. Cancer cells occur between 6 to more than 10 times in a person’s lifetime.
3. When a person’s immune system is strong the cancer cells will be destroyed and prevented from multiplying and forming tumors.
4. When a person has cancer it indicates the person has nutritional deficiencies.  These could be due to genetics, but also to environmental, food, and lifestyle factors.
5. To overcome the multiple nutritional deficiencies, you should alter your diet to eat healthy meals 4-5 times a day, and include supplements to strengthen the immune system.
6. Chemotherapy involves poisoning the rapidly-growing cancer cells, but it also destroys healthy cells as well.  It can cause organ damage in your liver, kidneys, heart, and lungs.
7. An effective way to battle cancer is to starve the cancer cells by not feeding it with the foods it needs to multiply.

CANCER CELLS FEED ON:

1. Sugar substitutes like NutraSweet, Equal, Spoonful, – anything made with Aspartame.  A better natural substitute would be Manuka honey or molasses, but only in very small amounts.  Table salt has a chemical added to make it white in color, sea salt or Bragg’s Aminos is a better alternative.
2. Milk causes the body to produce mucus, especially in the gastro-intestinal tract.  Cancer feeds on mucus.  By cutting off milk and substituting it with unsweetened almond milk, cancer cells are being starved.
3. Cancer cells thrive in an acid environment.  A meat-based diet is acidic – it is best to eat fish, and a small amount of chicken.  Meat also contains livestock antibiotics, growth hormones, and parasites.
4. A diet made of 80% fresh vegetables & juice, whole grains, seeds, nuts, and a little fruit helps to put the body into an alkaline environment.  About 20% can be from cooked food including beans.  Fresh vegetable juice provides live enzymes that are easily absorbed and reach down to cellular levels within 15 minutes to nourish and enhance the growth of healthy cells.
5. Coffee, tea, and chocolate have high caffeine content, and should be limited.  Green tea is a better alternative and has cancer fighting properties.  Also, it is best to drink purified water, or filtered to avoid toxins and heavy metals in tap water.  Distilled water is acidic, avoid it.
6. Meat protein is difficult to digest and requires a lot of digestive enzymes.  Undigested meat remaining in the intestines becomes putrefied and leads to more toxic buildup.
7. Cancer cell walls have a tough protein covering.  By eating less meat it frees more enzymes to attack the protein walls of cancer cells and allows the body’s killer cells to destroy the cancer cells.
8. Some supplements build up the immune system (IP6, Flor-ssence, Essiac, antioxidants, vitamins, minerals, EFAs, etc.)
9. Cancer is a disease of the mind, body, and spirit.  A proactive and positive spirit will help the cancer warrior to be a survivor.  Anger, un-forgiveness, and bitterness put the body into a stressful and acidic environment.  Learn to have a loving and forgiving spirit.  Learn to relax and enjoy life.
10. Cancer cells cannot thrive in an oxygenated environment.  Exercising daily and deep breathing help to get more oxygen down to the cellular level.  Oxygen therapy is another means employed to destroy cancer cells.

Resource: John Hopkins

• Make sure your child’s backpack weighs no more than 5 to 10 percent of his or her body weight.
• A backpack with individualized compartments will help you position the contents most effectively.
• Tell your child to use both shoulder straps, not just one.  A backpack slung over one shoulder disproportionately shifts all of the weight to one side, andcan cause not only neck and muscle spasms, but also low back pain.
• Padded shoulder straps are very important.  Not only will they be more comfortable than non-padded straps, but they will also help prevent the straps from digging into your child’s shoulders
• The shoulder straps should be adjustable, so the backpack can be fitted to your child’s body.  Shoulder straps that are too loose can cause the backpack to dangle uncomfortably, and cause misalignment and pain.
• If the backpack is still too heavy, talk with your child’s teacher.  It might be possible to leave the heaviest books at school, and bring home only lighter handout materials or work books.
• Talk to your child about the proper use of backpacks and help him or her understand why this and other ergonomic issues are important.  A child who is educated early in life on these issues can apply this knowledge late in life (at home or in the office) and as a result, your child will be happier and healthier.

May reveal: Shorter life expectancy

Walking speed is a reliable marker for longevity.  Simply walking faster or farther doesn’t make you healthier — in fact, pushing it could make you vulnerable to injury. Rather, each body seems to find a natural walking speed based on its overall condition. If it’s slow, it’s usually because of underlying health issues that are cutting longevity.

• Walking Clue # 2: Not a lot of arm swing

May reveal: Lower back problems

If someone is walking without much swing to the arm, it’s a red flag that the spine isn’t being supported as well as it could be, because of some kind of limitation in the back’s mobility.

• Walking clue #3: One foot slaps the ground

May reveal: Ruptured disk in back, possible stroke

A healthy stride starts with a heel strike, then the foot slowly lowers to the ground, then it lifts from the toe and slings back to your heel. But with drop foot, muscle control is lost and the foot can’t return slowly to the ground. Instead, it “slaps” the ground.

• Walking clue # 4: A short stride

May reveal: Knee or hip degeneration

When the heel hits the ground at the beginning of a stride, the knee should be straight. If it’s not, that can indicate a range-of-motion problem in which something is impairing the ability of the knee joint to move appropriately within the kneecap.

• Walking clue #5: Dropping the pelvis or shoulder to one side

May reveal: A back problem

In a common walking pattern known as the Trelendenberg gait, as the heel strikes the ground on the unaffected side, the pelvis drops on that side to try to reduce the amount of force the muscle has to produce on the other side. Sometimes the compensating is so pronounced that the whole shoulder dips as well.

• Walking clue #6: Bowlegged stride

May reveal: Osteoarthritis

Eighty-five percent of people with osteoarthritis (OA), the wear-and-tear form of the disease associated with aging, have a slightly bowlegged walk.  Bowlegs (also called genu varum) happen because the body can’t be supported adequately; the knees literally bow out.

• Walking clue #7: A flat step without much lift

May reveal: Flat feet, bunions, neuromas

Flat feet are obvious at a glance: There’s almost no visible arch (hence one of the condition’s names, “fallen arches”). But other conditions can also cause a flat walk. When the person takes a step, the foot flattens even as the heel is lifting off the ground, when it would normally be going into an arched position.

The fact is, all saturated fats are not created equal.

The operative word here is “created”, because some saturated fats occur naturally, while other fats are artificially manipulated into a saturated state through the man-made process called hydrogenation.  Hydrogenation manipulates vegetable and seed oils by adding hydrogen atoms while heating the oil, producing a rancid, thickened oil that really only benefits processed food shelf life and corporate profits.

If one form of saturated fat is bad for you, the argument goes, then all saturated fat must be bad.

Right?

Nothing could be further from the truth!

The Truth about Coconut Oil

It may be surprising for you to realize that the naturally occurring saturated fat in coconut oil actually has some amazing health benefits, such as:

• Promoting your heart health
• Promoting weight loss, when needed
• Supporting your immune system health
• Supporting a healthy metabolism
• Providing you with an immediate energy source
• Keeping your skin healthy and youthful looking
• Supporting the proper functioning of your thyroid gland

But how is this possible?

Does coconut oil have some secret ingredients not found in other saturated fats?

The answer is a resounding “yes”.

Coconut Oil’s Secret Ingredient

50 percent of the fat content in coconut oil is a fat rarely found in nature called lauric acid. If you’re a frequent reader of my newsletter you already know that I consider lauric acid a “miracle” ingredient because of its unique health promoting properties.

The Benefits of Medium-Chain Fatty Acids

Coconut oil is about 2/3 medium-chain fatty acids (MCFAs), also called medium-chain triglycerides or MCTs. These types of fatty acids produce a whole host of health benefits.

• MCFAs are smaller. They permeate cell membranes easily, and do not require special enzymes to be utilized effectively by your body.
• MCFAs are easily digested, thus putting less strain on your digestive system.
• MCFAs are sent directly to your liver, where they are immediately converted into energy rather than being stored as fat.
• MCFAs actually help stimulate your body’s metabolism, leading to weight loss.

Coconut Oil Helps Fight Diabetes

Your body sends medium-chain fatty acids directly to your liver to use as energy. This makes coconut oil a powerful source of instant energy to your body, a function usually served in the diet by simple carbohydrates.  Coconut oil does not produce an insulin spike in your bloodstream.  Diabetics and those with pre-diabetes conditions (an exploding health epidemic in America), should immediately realize the benefit of a fast acting energy source that doesn’t produce an insulin spike in your body. In fact, coconut oil added to the diets of diabetics and pre-diabetics has actually been shown to help stabilize weight gain, which can dramatically decrease your likelihood of getting adult onset type-2 Diabetes.

Cococut Oil, the Friend to Athletes and Dieters

If you live in the United States, you have an almost 70 percent chance of being overweight.  One of the best benefits of coconut oil lies in its ability to help stimulate your metabolism.  Additionally, research has demonstrated that, due to its metabolic effect, coconut oil increases the activity of the thyroid. And you’ve probably heard that a sluggish thyroid is one reason why some people are unable to lose weight, no matter what they do.  Besides weight loss, there are other advantages to boosting your metabolic rate. Your healing process accelerates. Cell regeneration increases to replace old cells, and your immune system functions better overall.

Coconut Oil on Your Skin

Coconut oil is actually ideal for skin care. It helps protect your skin from the aging effects of free radicals, and can help improve the appearance of skin with its anti-aging benefits.  When coconut oil is absorbed into your skin and connective tissues, it helps to reduce the appearance of fine lines and wrinkles by helping to keep your connective tissues strong and supple, and aids in exfoliating the outer layer of dead skin cells, making your skin smoother.

Coconut Oil and Your Heart

Heart disease is the number one cause of death in the U.S. And heart disease is often a silent killer. The first sign of cardiovascular disease is commonly a heart attack, and sadly, over one third of heart attacks are fatal.  And despite the propaganda, the truth is this: it is UNSATURATED fats that are primarily involved in heart disease, not the naturally occurring saturated fats, as you have been led to believe.  Plus, the polyunsaturated fats in vegetable and seed oils encourage the formation of blood clots by increasing platelet stickiness. Coconut oil helps to promote normal platelet function.

Coconut Oil in Your Kitchen

There are really only two oils that you should be using in food preparation.  The first, extra-virgin olive oil, is a better monounsaturated fat that works great as a salad dressing.  However, it should not be used for cooking. Due to its chemical structure, heat makes it susceptible to oxidative damage.

And polyunsaturated fats, which include common vegetable oils such as corn, soy, safflower, sunflower and canola, are absolutely the worst oils to use in cooking. These omega-6 oils are highly susceptible to heat damage because of their double bonds.

I strongly urge you to throw out those omega-6 vegetable oils in your cabinets.  Why?

Reason # 1: Most people believe that frying creates trans-fat. That is not the major problem, in my opinion. Although some are created, they are relatively minor. There are FAR more toxic chemicals produced by frying omega-6 oils than trans-fat.

Frying destroys the antioxidants in oil and as a result oxidizes the oil. This causes cross-linking, cyclization, double-bond shifts, fragmentation and polymerization of oils that cause far more damage than trans-fat.

Reason # 2: Most of the vegetable oils are GMO. This would include over 90 percent of the soy, corn and canola oils.

Reason # 3: Vegetable oils contribute to the overabundance of damaged omega-6 fats in your diet, which creates an imbalance in the ratio of omega-6 to omega-3. As you know from my extensive writing on this subject, I believe that excessive consumption of damaged omega-6 fats contributes to many health concerns.

They are all highly processed and consumed in amounts that are about 100 times more than our ancestors did a century ago. This causes them to distort the sensitive omega-6/omega-3 ratio which controls many delicate biochemical pathways which results in accelerating many chronic degenerative diseases.

There is only one oil that is stable enough to resist mild heat-induced damage, while it also helps you promote heart health and even supports weight loss and thyroid function — coconut oil.

So, whenever you need an oil to cook with, use coconut oil instead of butter, olive oil, vegetable oil, margarine, or any other type of oil called for in recipes. Even though I don’t fully recommend frying foods, if you must fry, by all means use coconut oil — it’s your smartest choice.

Coconut Oil Safety

The medium-chain fats in coconut oil are considered so nutritious that they are used in baby formulas, in hospitals to feed the critically ill, those on tube feeding, and those with digestive problems. Coconut oil has even been used successfully by doctors in treating aluminum poisoning.

Coconut oil is exceptionally helpful for pregnant women, nursing moms, the elderly, those concerned about digestive health, athletes (even weekend warriors), and those of you who just want to enhance your overall health.

Source: www.mercola.com