Exposing the Down ‘N Dirty
It seems everywhere we turn in our homes, we are faced with something that must be cleaned somehow. Unfortunately, furniture polish, toilet cleaners, dishwashing products, carpet and upholstery shampoos, detergents, oven cleaners and air fresheners are all guilty of containing environmental, and health-damaging chemicals. Here are some examples of the most common and dangerous chemicals in conventional household products:

• Many household cleaners contain a volatile organic compound (VOC) called 1,4 dicholorobenzene (1,4 DCB), which can reduce lung function by 4% (2).
• Ethylene-based glycol is used commonly as a water-soluble solvent in cleaning agents, but is classified as a hazardous air pollutant by the U.S. Environmental Protection Agency (2).
• Terpenes, a class of chemicals found in lemon, pine and orange oils, can morph into carcinogenic compounds when they mix with ground-level ozone (2).
• Chlorine, often labeled as “sodium hypochlorite” or “hypochlorite,” is one of the most common chemicals in household cleaners, although scientists won’t handle it without adequate protection. Decades ago, it was made one of the first agents of chemical warfare and for good reason—it’s dangerous. Chlorine can damage eyes, ears, skin and cause severe respiratory trouble.
• Ammonia, when in contact with bleach, will release toxic chlorine gas that can be deadly even in small amounts.

In addition to inhalation, chemicals can enter your bloodstream through skin absorption. It has been estimated that as much as 60% of what is applied to our skin can be absorbed into the bloodstream (3). So, when using any cleaning products, be sure to open a window and wear a mask and gloves for added protection.

Be a Mean, Green, Cleaning Machine
You can breathe easy knowing that many companies have recognized these potential dangers and have made safer and greener alternatives available. Also, you can stock your house with some natural and non-toxic cleaning ingredients for amazing do-it-yourself power:

• Baking soda provides grit for scrubbing and reacts with water, vinegar or lemon by fizzing, which speeds up cleaning times in addition to its deodorizing properties.
• Distilled white vinegar disinfects and breaks up dirt—choose white vinegar over apple cider or red vinegars, as these can stain surfaces.
• Hydrogen peroxide disinfects and bleaches.
• Lemons cut grease—even bottled lemon juice works!
• Olive oil picks up dirt and polishes wood; cheaper grades work well and vegetable-based soap (liquid castile) works as a non-petroleum all-purpose cleaner.

The Ins and Outs
Although keeping your home naturally clean on the inside is important, it is equally imperative to care for the outside in an environmentally friendly way. It might be tempting to use harsher chemicals and products to face the elements and creepy-crawlies out there, but there are gentle, natural options available for caring for you and your home outside.

Gardening and lawn care. Synthetic chemicals for lawns and gardens can be appealing because they can easily help lawns become luscious and help gardens grow great big tomatoes—but there are downsides. These synthetic chemicals can be toxic for children and pets that roam free on grass, not to mention the wildlife.

Instead of spending money on synthetic products, try composting your plant-based food and garden waste to spread into soil. Composting can be done by making a backyard pile, building a bin from scratch or from a kit, or buying one of the many composting bins available on the market.

Pesticides and bug sprays. DEET, an ingredient found in most conventional repellents can melt plastic, damage rayon and, in severe cases, cause nausea, seizures and death. Therefore, it would be wise to think twice before putting a product with DEET on your skin. However, there are some safer options that won’t have negative environmental or health impacts. Numerous products available in spray, stick, oil and lotion form contain natural ingredients such as citronella oil, lavender oil, peppermint oil, cedarwood, lemongrass and eucalyptus. Using non-toxic products can be especially important at outside gatherings and barbeques, where there is food present, as well as family, friends, children and pets. For a general outdoor repellent, citronella candles can be used.

If pesticide is necessary for your lawn or garden try naturally occurring bacterium to kill pests. For example, Bacillus thuringiensis, is lethal to most leaf-eating caterpillars on trees, shrubs, flowers and vegetables. It comes in a powder form for use as a dust, or, when diluted with water, as a spray (4). If you would rather not kill the innocent insect dwellers of your garden, there are products that don’t rely on toxicity, but rather form a protective barrier around plants to ward off bugs. These are usually made of a type of clay that is effective in defending plants, especially those with fruits and vegetables, from a variety of bugs (4).

Also, a 50–50 mix of vinegar and water can be used at your home’s entry points to eliminate the scent trail that ants and other pests use to follow each other into your house (5).

References

1. S. Gordon, “Health Hazards in Household Cleaners Exposed,” US News and World Report, July 25, 2008.
2. E Magazine, www.emagazine.com, week of 9/7/2008 letter, accessed September 30, 2008.
3. K. James, “The Truth About Beauty,” (Hillsboro, OR, Beyond Words Publishing, Inc., 2003).
4. “All-Natural Pesticides,” www.hgtv.com, accessed September 30, 2008.
5. Cancer Prevention Coalition, www.preventcancer.com, accessed September 30, 2008.

Reprinted with permission from WholeFoods Magazine, www.wfcgreenbook.com

With better pet care, comes longer life for pets. However, Stephanie Johnson, pet division brand manager at American BioSciences, Inc., Blauvelt, NY, notes, “Living longer doesn’t always mean a longer ‘quality’ of life—owners need to adjust foods, activity, supplements and so on to meet the changing needs of an aging pet.” With emerging improved formulations and innovative products for pets, owners can do just that. According to Packaged Facts, “New products continue to flood the market, which saw more entries in 2008 than in any previous year” (1). Heightened safety concerns have molded product development and marketing, as well as directed the decisions of pet owners looking for the best products possible.

History Repeat Itself? Not if We Can Help It

The 2007 melamine catastrophe was predicted to leave the pet food market in shambles, but the industry has proven to be resilient. According to Packaged Facts, “The spring 2007 recalls actually boosted sales a bit, by causing consumers to convert to higher-priced priced foods perceived to be safer, a trend felt in both mass-market and pet specialty channels” (1).

Although the melamine scare triggered shoppers to reevaluate and revamp their pet product buying habits, many consumers are unsure of where to start when it comes to making positive changes in their pets’ care. Marci Clow, MS, RD, senior director of product research and Tom O’Leary, a K9 Health Advocate for Rainbow Light Nutritional Systems, Santa Cruz, CA, emphasize, “Choices in natural pet care depend on the objectives, lifestyle and dietary habits of the pet.”

One trend showing continuous growth is that human-grade pet foods and supplements are becoming the standard for consumers. Pets are thought of as members of the family who deserve products made with the very best ingredients. Jean Hofve, Advisory Board Member for Nordic Naturals, Watsonville, CA, forecasts increased “humanization” of pet food, meaning those that mimic human products. Bob Terry, technical services director for Green Foods Corporation, Oxnard, CA, agrees, stating, “As people become more aware of the value of organic and natural food and supplements for themselves they naturally want their pet products to be of the same high quality. He also observes how pet owners are also “demanding to know the country of origin of both the product and the raw materials in the product.”

Also, pet care is now reflective of growing trends in human foods and products. For example, foods with functional aspects also continue to flourish, especially those targeting age- and weight-related conditions, and those including ingredients like glucosamine, omega fatty acids, antioxidants and probiotics (1).

“The growth of omega-3 products for humans propelled research on their use for animals, and we now see the effective use of omega-3s in canine wellness supplements. Additionally, growth trends in digestive products containing probiotics seem to have branched over into products for pets,” say Clow and O’Leary.

Take care when explaining pet supplements to customers. Susan Weiss, president of Ark Naturals Products for Pets, Naples, FL, warns, “Many humans think they can substitute human supplements for pet use. Many times formulas and dosages are not translatable from humans to pets.”

Time to Chow Down

Food is an area where pets’ and human desires are alike: we want great flavor and nutrition, even if our tastes might vary. Weiss states, “There is no such thing as a universal diet. Just as in humans, variety is key, high-end ingredients are key, and making sure that particular diet is safe and effective for the pet.” Hofve agrees, noting that animals typically develop allergies or intolerances when kept on the same diet for years on end and recommends periodically switching flavors and brands.

Green Foods. It’s a common misconception that cats and dogs are purely carnivorous. In reality, it is normal for them to eat greens. Terry says, “Cats and dogs don’t get enough green foods, particularly grasses. While mature grasses can be irritating to the digestive tract, grass sprouts and grass juice powders are non-irritating and are easily consumed and digested.” Products such as Barley Cat and Barley Dog from Green Foods Corp. can easily be sprinkled on pets’ food to increase their intake of greens. Barley grass, says Terry, can improve skin and coat health and energy levels from its wide array of vitamins, minerals, amino acids and proteins. The chlorophyll contained within green foods can also help freshen breath.

Raw diets. Raw diets have been increasing in popularity, with mixed feelings from experts on the subject. Terry explains, “The food animals consume in the wild is raw so it is good to include as much raw foods in the diet as possible. Raw foods contain more nutrients and natural enzymes than cooked and processed food and therefore, contain greater nutrition and are more readily digested.”

On the other hand, Richard Osborne, co-owner of CountryPet Naturals, CANZ, Santa Monica, CA, notes two common problems with a raw diet. “Dogs love and thrive on more meat and many raw diets are really just filling out their meals with large percentages of cheaper ingredients such as potatoes. The key is providing more real meat,” he says. Osborne also points out the risk for pets’ families by constantly handling raw meat which must be left out for a pet to
eat. “Extra care is required to prevent salmonella and E. coli issues for the consumer,” he adds.

Because of the natural bacteria found in raw diets, many pets might have some digestive troubles as a result. Weiss, of Ark Naturals, recommends that pet guardians should supplement with a probiotic such as Ark Naturals’ Gentle Digest and an antioxidant such as Canine Chewable Wafer or Granular Greens.

Overweight pets. Portly pets might elicit a few more “aww’s” from admirers, but they also have an increased risk of developing cardiovascular diseases, osteoarthritis, diabetes, weakened immunity, decreased energy and so on. Edward Moser, consulting veterinary nutritionist for Wellness Brand Premium Pet Food, Old Mother Hubbard, Tewksbury, MA, confirms that pets’ conditions can be carried down to their puppies or kittens. Not so cute, after all.

In a 2007 study referenced by Moser, the University of Illinois at Urbana Champaign found 25–40% of dogs and cats to be overweight. Terry notes, “Like people, pets become overweight when fed a diet high in sugar, high-glycemic carbohydrates, trans fats and saturated fats, so it is best to reduce these and increase their intake of protein and raw vegetables, especially greens, and some fruits, including berries.”

Donna Spector, consulting veterinarian for Halo Purely for Pets, Tampa, FL, adds, “Corn and rice contribute to obesity because they are carbohydrates with a high-glycemic index. This means they raise blood sugar levels rapidly and create hormonal signals that have negative long-term affects on metabolism and weight gain.”
Most experts agree that in addition to a dietary overhaul, increased activity will help pets reach their ideal weight.

Fetch Some Bone And Joint Formulas

For some pets, especially those who are aging, movement and exercise can become quite painful due to bone and joint deterioration. The most common types of arthritic problems in dogs, cats and horses alike are hip and/or elbow dysplasia, osteoarthritis and soft tissue and joint disruption from a stress injury (2). There are numerous nutrients said to help pets with bone and joint health, some of which include (2):

• Glucosamine has been shown to improve symptoms of arthritis and assist in the regeneration of joint cartilage.
• Chondroitin is similar to glucosamine, with a common anti-inflammatory effect.
• Hydrolyzed collagen (type II collagen) from bovine, shark or chicken is helpful with arthritis by mechanisms of immune tolerance to address issues like rheumatoid arthritis and connective tissue disease.
• Bromelain is an enzyme that helps with soft tissue injury and inflammation.
• Methylsulphonylmethane (MSM) is a sulfur with natural anti-inflammatory action.
• Boswellia serrata is a natural anti-inflammatory similar to conventional NSAIDs (non-steroidal anti-inflammatory drugs), but without significant gastrointestinal side effects.
• Calcium and phosphorus in a 2:1 ratio make an ideally balanced and bioavailable supplement for bones to help prevent osteoarthritis.

These natural remedies tend to take a bit longer than drugs from conventional veterinary practice to become effective, but will have fewer side effects and will be more effective in preventative and long-term care. “The success of glucosamine and chondroitin products in supporting joint health is one clear example of the potential for nutritional supplements to diminish the likelihood of a chronic health issue that can be very painful for the dog and extremely costly for a dog guardian,” say Clow and O’Leary.

Johnson adds that American BioSciences’ DGP addresses many of the health needs of older dogs, and dogs with breed-specific or injury-related mobility problems by relieving pain and inflammation.

Other ways are to soothe aching muscles, bones and joints through the topical use of essential oils and massage.

Sit. Stay. Supplement…Please?

Successfully giving a supplement to a pet can be difficult and upsetting for owner and pet. Pets are often confused and fight to escape; the owner will be frustrated, pity the pet and end up cleaning an unwanted mess. Luckily, the days of “pill-shoving” and scratched arms are over as many supplements are available in pet- and people-friendly delivery forms.

“Powders and oils are great because they can easily be mixed into a dog’s food without the dog even knowing it and, in some cases, they can improve the taste of the food,” say Clow and O’Leary.

For pets that need another option, Hofve thinks, “’Pill pockets’ and other malleable treats that can be wrapped around tablets and capsules are great. Supplements that themselves taste good, or at least are palatable enough to be disguised in food, make life easier for people,” and pets, for that matter. “Cats, however, remain a challenge!” she adds. For finicky felines, liquid supplements that can be delivered directly with a dropper might make the process easier and faster.

Down and Dirty with Pet Hygiene

Every owner wants their pet to be clean, comfortable and happy—and have their household remain that way too. Kelly Vlahakis, vice president of media relations at Earth Friendly Natural Products, Winnetka, IL, recommends products that are made with “replenishable, plant-based ingredients and naturally occurring enzymes that do not leave behind any toxic residue” when it comes to all aspects of a pet’s health and environment.

Skin/Coat. The health of our four-legged friends can be reflected in the health of their skin and coat. According to Weiss, “90% of the time, skin and coat issues are nutritional issues. Topicals help skin issues on a temporary basis, but you need to think of the problem from the inside out.” Skin and coat can also be vastly improved through supplementation. For example, Clow and O’Leary state, “The ability to influence the health of skin and coat by supplementation of omega fatty acids is another clear example of a cost-effective way to deal with common nutritional issues.”

Hofve of Nordic Naturals agrees, saying, “The number one supplement for skin and coat health is essential fatty acids.” Omega-6s can help pets with dandruff, she continues, but “what pets really need are omega-3s to balance high levels of omegas-6s in the diet and provide soothing, anti-inflammatory power.”

When it comes to addressing pets’ dermatological dilemmas topically, Autumn Blum, formulator and CEO for Organix-South, Inc., Bowling Green, FL, says, “Just like people, many dogs are allergic to seemingly benign ingredients. For example, you may not want to give a gluten-intolerant dog a shampoo with hydrolyzed wheat protein.” She notes many natural ingredients that can be safely used to support pets’ skin including neem, aloe and calendula. She continues, “Neem has been used for thousands of years to relieve itching from bites, calm reactions to environmental stresses, soothe chronic skin irritation and promote a healthy response to minor inflammation.”

Dental. With the thought of pet tooth brushing, most owners will roll their eyes, give a hearty, “Yeah, right,” and envision knocked over lamps and a high-speed chase. But Spector believes there is no substitute to brushing. She says, “Periodontal disease strikes early in pets and is one of the most serious pet health problems, often resulting in tooth and gum infections, pain, loss of teeth and even organ damage. It affects approximately 80% of dogs and 70% of cats by age three.” Pets who are gently introduced to tooth brushing at an early age will adjust to the process much easier, she adds, and recommends dental wipes that help control plaque when rubbed against pets’ teeth and gums twice a day for pets who completely refuse to allow brushing.

If even wipes are a lost cause, Hofve recommends taking pets to get regular cleanings by a veterinarian.

Also, according to Terry, “Raw vegetables high in cellulose help clean teeth naturally, so it would be good to experiment with different types to find ones your pet likes.” Pet owners, however, should not believe the myth that dry food will properly clean pets’ teeth as it will usually crumble before providing any helpful abrasive action.

The Cat’s Meow. Conventional cat litter is made from numerous ingredients that may cause more harm than good. Hofve advises that bentonite clay litter (clumping) can be problematic because cats and people can breathe in the dust that rises from cats’ natural digging behavior; the dust can stick to cats’ fur and paws and thus cause intestinal problems after they clean themselves; and clay litter is mined, non-renewable and fills up landfills every year with eight billion pounds of litter.

Natural pelleted litters made from sawdust, pine shavings and alfalfa are available. Pine-based products must be kiln-dried to remove harmful aromatic compounds, Hofve stresses. Natural litters, baking soda and a diligent owner can keep litter box odor under control. Also, other natural products like Kitty Litter Treatment from Earth Friendly Products can extend the life of litter and enhance its odor-absorbing qualities.

Happy Tails to You

There is one thing that will remain timeless—some good tail wagging. But just like humans, animals can have a wide range of emotions and behaviors including fear and aggression. Animals can be frightened by many things: storms, car rides, strangers, vets and groomers, or just being left alone. Emotional problems can manifest in various ways as pets try to tell their owners what’s wrong. Dogs may chew household items, repeatedly rub or bite a certain part of their bodies or become very territorial about their space. Cats may refuse to use the litter box and “go” on household items instead, or they may hide and rarely make themselves known.

In addition to these upsets, skin issues can also surface when a pet feels a great amount of stress or anxiety. To help ease pets’ anxiety, there are supplements available that include ingredients like omega-3s, B-vitamins, chamomile and valerian. These ingredients have also been shown to help pets experiencing aggression and anger (2).

Many pet owners also report that their pets have diminished energy levels. Kathy Santo, in her book, Dog Sense, explains how dogs who received nutritional counseling and supplementation had much improved energy levels, and emphasizes how increased exercise and activity levels do the same. Some dogs, however, might have a condition such as a thyroid problem or arthritis that can result in decreased energy and possibly weight gain. Pet owners should always consult a veterinarian to diagnose any conditions and before starting any new nutritional or supplemental regimen for their pets.

Dogs facing obedience problems should also consult a veterinarian or an experienced trainer who is accepting of holistic practices. These dogs might actually be “misunderstood,” and owners should examine their dog’s emotional makeup and personality to correctly fix the problem (3).

Overall, when pets feel physically well they will be less prone to emotional and behavioral problems. Says Spector, “The combination of natural food, essential supplements and chemical-free grooming products with daily brushing will help your pet be beautiful inside and out.” WF

References

1. Pet Food in the U.S.: Health, Humanization and High Quality Ingredients in an Increasingly Value-Driven Global Market, 8th Edition. Packaged Facts. January 1, 2009, Rockville, MD.
2. S. Holt and T.V. Taylor, Nature’s Benefit for Pets (Wellness Publishing, Fairfield, NJ, 2001).
3. K. Santo, Dog Sense (Alfred A. Knopf, New York, NY, 2007).

Published in WholeFoods Magazine, March 2009 by Katie Agin

The Antioxidant Factor
Even in small amounts, vitamin C can protect indispensable molecules in the body such as proteins, lipids (fats), carbohydrates and nucleic acids (DNA and RNA) from damage by free radicals that can be generated during normal metabolism as well as through exposure to toxins and pollutants (1). Free radicals, by the way, are highly unstable atoms with unpaired electrons in their outer shells. For the non-chemists among us, that means these atoms really want to get one more electron in order to have a complete pair—this is called oxidation (the same process that causes iron to rust). While those are noble intentions, the way these free radicals generally go about getting that last electron is by stealing from atoms around them. Those atoms, in turn, will steal electrons from other atoms, creating a type of chain reaction (2). In a human body, this process can kill otherwise healthy cells and even can even cause tumors in the process.

So, where does vitamin C fit into all of this? Vitamin C is, as mentioned before, an antioxidant, which literally means that it “battles oxidation.” It works by kindly donating one electron to those greedy free radicals, so that they might leave your personal cells alone (stay away from my cells, free radicals!). Take enough vitamin C for a long enough time (that’s more than 83 mg a day) and your risk for lung cancer goes down—get ready—64% (1)! The key, though, is to take it every day; your body has no organ that makes or stores vitamin C (3). Free radical damage also accumulates with age, so it’s never too early to start piling on the vitamin C.

Other Health Benefits
As if all this isn’t enough for you to drop everything right now and run to the vitamin section, there are even more reasons to take vitamin C daily. It benefits your immune system by stimulating the production of white blood cells, primarily neutrophils, which attack foreign antigens such as bacteria and viruses. It also boosts the body’s production of both antibodies and interferon, the protein that helps protect us from viral invaders and cancer cells (4). In fact, in a recent study of marathon runners, skiers and soldiers training in the Arctic, doses of vitamin C ranging from 250 mg/day to 1 g/day decreased the incidence of colds by 50%. Overall, the preventive use of vitamin C supplementation is said to reduce the duration of colds by about 8% in adults and 14% in children (1).

It’s also required for the synthesis of collagen (1), which partly makes up that skin of yours. Healthy collagen levels mean that potential invaders get weeded out before they even get a chance to enter the body. On a side note, the degradation of the collagen in your body is a major aspect of skin aging—it leads to wrinkles and sagging. Can you guess what is the main cause of that degradation? It’s free radicals! By taking plenty of vitamin C (it’s also available in some topical skin creams), you can boost your immune system, prevent cancer and look young while you do it!

Vitamin C is also great for the heart. Studies suggest that it may protect against artery damage, keep arteries flexible and slow the development of atherosclerosis (hardening of the arteries) (2). And, taking vitamin C (more than 700 mg/day) may even prevent coronary heart disease (1).

Get it, Got it, Good
You can get vitamin C from many different fruits and vegetables. Oranges are a crowd favorite, as well as most other citrus varieties. However, you can also get tons of the vitamin from tomatoes, strawberries (which pack a punch with 82 mg in one cup!), red peppers, broccoli and even potatoes (1). Supplemental vitamin C is also available in traditional tablets, chewable tablets, gummies and effervescent supplement powders. Whatever you choose, be sure that you’re getting enough—the Linus Pauling Institute recommends up to 400 mg per day for most healthy adults!

There is no real danger in taking more, say some experts. Since your body has no way to store vitamin C, once your blood is saturated with it, the excess is simply excreted. R.F. Cathcart, a clinical practitioner who has treated thousands of patients with vitamin C, believes each person should take the vitamin up to his or her “bowel tolerance” level. Simply put, this is the level just below the daily dosage that would cause you to have diarrhea (4). This number has been reported to reach upwards of 10,000 mg per day. In any case, there are several available vitamin C esters that are just as effective while being a bit easier on the stomach (1). The esterified form is also said to stay in your system longer and absorb into the system faster than the standard vitamin C. WF

References

1. The Linus Pauling Institute, “Vitamin C,” http://lpi.oregonstate.edu/infocenter/vitamins/vitaminC/index.html, accessed February 12, 2009.
2. University of Maryland Medical Center, “Vitamin C,” www.umm.edu/altmed/articles/vitamin-c-000339.htm, accessed February 18, 2009.
3. Medline Plus, “Vitamin C,” www.nlm.nih.gov/medlineplus/ency/article/002404.htm, accessed February 12, 2009.
4. G. Null, The Antioxidant Vitamin, www.garynull.com/Documents/vitaminc.htm, accessed February 12, 2009.

Published in WholeFoods Magazine, April 2009

There are actually two types of cholesterol, which is not a known fact for people who misconstrue it as something bad. HDL is the name of the good cholesterol, while the bad one is called LDL. A bloodstream with too much LDL will result in plaque buildup in the arteries. Over time, blood will have a difficult time traveling your arteries because the opening becomes narrow thanks to the amount of bad cholesterol in it.

Dietary cholesterol is not the culprit for your having high cholesterol in the blood. Rather, it is copious amounts of saturated fat along with Trans fat that is to blame for the tightening of the artery. To keep your cholesterol on the low level, you should eat plenty of unsaturated fats and fibrous foods, as well as exercise often.

The Meaning of Numbers in Cholesterol

On an average, adults will usually need to have cholesterol checks every five years. Each time you get a cholesterol check, it will yield four results – total cholesterol, LDL cholesterol, HDL cholesterol and Triglycerides. You will probably need more exercise and dietary change if you go above or below the healthy levels. Here are the recommended healthy levels for these values:

Total Cholesterol – less than 200 mg/dL (5.2 mmol/L)

LDL Cholesterol – less than 100 mg/dL (2.6 mmol/L)

HDL Cholesterol – greater than 40 mg/dL (1.0 mmol/L)

Triglycerides – less than 150 mg/dL (1.7 mmol/L)

Heart Protection and Vitamin E

Vitamin E, an important vitamin that offers antioxidant protection and many other health benefits, is sourced in vegetable oils, nuts and leafy vegetables. Vitamin E can decrease your heart disease risk, but it will not prevent a heart attack.

Five Fabulous Foods to Decrease Cholesterol Levels

1)      Oatmeal and Oat Bran – These contain a high amount of soluble fiber, which can lower LDL.

2)      Fish – Fish is a great source of omega 3 fatty acids, which lowers LDL and raises HDL.

3)      Nuts - Not only are nuts high in fiber, but they contain the healthy fats you need to keep LDL in check.

4)      Plant Sterols – This is found in foods like margarine, salad dressing, orange juice, and functional cookies. 2 grams per day will lower your LDL by 10-15%.

5)      Soy –  This popular meat replacement can lower LDL by up to 3%.

Health Benefits of Plant Sterols

Granola bars, Benecol Spread, fat free milk and VitaTops Muffin tops are great food sources that also have great amount of plant sterols in them. If you want to assist your heart, you can do so by eating foods rich in plant sterols and staying away from saturated fat-rich foods. It can’t, however, cancel out a diet loaded with saturated fats. To keep your cholesterol in check mad make sure it stays down, you must exercise often and eat healthy.

About the Author

Deborah H. Land writes for the  high cholesterol diet plan blog, her personal hobby website she uses to help people eat healthy to lower bad cholesterol levels.

Vitamin A
Vitamin A is well known for helping to improve vision. It converts light signals so you can read and helps you distinguish colors. An inadequate intake results in night blindness—a condition in which the eyes have difficulty adjusting to darkness or bright lights—but can be addressed by increasing your vitamin A consumption (1). Vitamin A also has been shown to have benefits for some patients with certain cancers such as bladder, breast and prostate (2).

In addition to vitamin supplements, this nutrient can be found in fish liver oil. And, vitamin A palmitate is often added to foods like fat-free or low-fat milk to replace the vitamin content lost in the fat removal. The optimum daily intake (ODI) is 5,000–50,000 IU for men and women (2).

Vitamin B
Vitamin B is a complex of 11 important water-soluble vitamins that have a combined ODI of 50–300 mg for men and women (2). Essential for maintaining healthy nerves, skin, hair, eyes, liver, mouth and preserving good muscle tone in the gastrointestinal tract, vitamin B has also been shown to help with stress and improve moods (2). According to a recent study, a deficiency of vitamin B12 can be found with symptoms of depression (6) and has been associated with tiredness and muscle cramps.

One famous member of the B vitamin clan is niacin (B3), which has been shown to lower cholesterol and help with schizophrenic patients. After taking it, you may experience a red flush and itchiness, but it is completely normal. The effect usually does not last more than a few hours (3).

Another key B vitamin is folic acid (B9), which helps the body make new cells. Though it is essential in everyone’s diet, it is an especially key nutrient for women who may become pregnant. According to the National Institutes of Health Web site, www.nlm.nih.gov, “When a woman has enough folic acid in her body before and during pregnancy, it can prevent major birth defects of her baby’s brain or spine.”

Other important vitamins in the B complex include thiamine (B1) and riboflavin (B2) for energy and enzymes; pantothenic acid (B5) for growth and development; pyridoxine (B6) for breaking down protein and maintaining the nervous and immune system; biotin (B7) for breaking down carbohydrates and making hormones; and the cobalamins (B12) for aiding growth and development, per the American Cancer Society Web site, www.cancer.org.

Vitamin C
Feeling tired? Vitamin C helps ward off fatigue, according to experts. One of the most popular and well-known vitamins, it enhances the immune system’s ability to fight infections as well. It increases the white blood cell, T cell and antibody count in a person’s body (1). It also has powerful antioxidant properties that help fight the effects of free radicals.
Eating three to five servings of fruits and vegetables is a good way to get the recommended amount of vitamin C. In addition, there are traditional, drinkable and chewable tablet supplements, and for those who find it hard on the stomach, an esterified form is available. The ODI is 500–5,000 mg for men and women (2).

Vitamin E
Vitamin E is important for heart health, skin health and more (1). According to a recent study, when combined with other chemotherapeutic agents, it may help the treatment of existing cancer, though more tests have to be completed (5).

Vitamin E is a powerful antioxidant and anti-carcinogen. Its antioxidant capabilities protect the body from mercury, lead, carbon tetrachloride, benzene and many more toxins that can act as free radicals (2).

Supplements can be found in both natural and synthetic forms, but the natural form is absorbed 66% better than the alternative. Large amounts of vitamin E are also found in soybeans and soy products, as well as the fat found in natural vegetable oil. The ODI is 400–1,200 for men and women (2).

Vitamin D/K
Both vitamin D and vitamin K are extremely important for the formation and density of bones, but combined, they can help prevent osteoporosis. A recent study indicated that the two vitamins may even offer “a promising and low-cost strategy” for helping fractured bones to heal (4). Human beings can actually make vitamin D in their bodies through sun exposure but sometimes that is not enough. And, many who avoid the sun for skin health may become vitamin D deficient. About 400–800 IU is the ODI for both men and women (2).

Aside from helping the formation of bones, vitamin K also has several other important features. It is necessary for helping blood cells clot after a wound and essential for brain development (1). It is found in abundance in foods like spinach, turnip greens, broccoli, green cabbage, tomatoes and liver. Also, smaller amounts are found in egg yolks, whole wheat, fruits, cheese, ham and beef (2). The ODI is 80 mcg for men and women (2). WF

References

1. J. Challem, All About Vitamins (Avery Publishing Group, Garden City Park, NY, 1998).
2. S. Lieberman and N.Bruning, The Real Vitamin and Mineral Book (Avery Publishing Group, Garden City Park, NY 1997).
3. J. Challem and L. Brown, Basic Health Publications User’s Guide to Vitamins and Minerals (Basic Health Publications, North Bergen, NJ 2002).
4. A. Gigante, et al., “Vitamin K and D Association Stimulates in vitro Osteoblast Differentiation of Fracture Site Derived Human Mesenchymal Stem Cells,” J. Biol. Regul. Homeost. Agents 22 (1), 35–44 (2008).
5. C. Constantinou et al., “Vitamin E and Cancer: An Insight into the Anticancer Activities of Vitamin E Isomers and Analogs,” Int. J. Cancer 123 (4), 739–752 (2008).
6. N.P. Rao, “Role of Vitamin B12 in Depressive Disorder—A Case Report,” Gen. Hosp. Psychiatry 30 (2),185–186 (2008).

Published by WholeFoods Magazine August 2008.

Let’s face the facts, sometimes work can be a pain in the neck, literally. The way in which work is performed can cause serious pain in the back, neck, wrists, joints, knees, and other musculoskeletal disorders that can affect your productivity and performance in the workplace.

According to the U.S. Department of Labor and Statistics (BLS), in 2008 work-related musculoskeletal disorders accounted for almost 30 percent of all workers compensation claims. That’s 317,440 claims to be exact, with each claim resulting in a median of 10 days out of work for injured parties and costing state fund employers millions of dollars.

Focusing on good ergonomic practices and removing bad ergonomic tasks from your daily duties can help relieve pain, discomfort, stress, and ultimately improve your performance and satisfaction at the workplace. Here are some useful tips on how you can improve your ergonomics in the workplace:

Practice Good Posture at the Desk

• As a rule of thumb, desks—or at least the keyboard tray—should hit between the belly and the bottom of the rib cage and at least long enough to account for 24 to 27 inches of workable space. Any smaller and desks can become restrictive.
• Sit with shoulders relaxed—not elevated, hunched or rotated.
• Keep elbows close to your sides and bent at about a 90-degree angle.
• Wrists should be kept straight—which usually requires them not to rest on the laptop keyboard or the edge of the desk. There are tools to help avoid this, such as mouse pads with gel wrist supports.
• Hard or sharp surfaces (such as the edge of the desk) or an object that presses into soft tissues (such as the wrist) can lead to musculoskeletal disorders. Apply padding on any sharp edges to provide comfort to the wrists and reduce the risk of injury.
• Computer monitors should be as far away as possible while still maintaining the ability to read the computer screen without straining to focus. For most people, this is a minimum distance of about 20 inches. Be sure that the center of the computer screen is at about a 15 degree angle down from the eyes, with the neck only slightly bent and the head perpendicular to the floor to reduce strain on both the eyes and the neck.

Good Ergonomics While Sitting in the Chair

• Find a seat with lumbar support. It decreases the weight placed on a person’s back while seated for long periods of time while supporting posture. Many adjustable task chairs have this feature built in, and can usually be adjusted to suit the worker. For standard chairs, lumbar cushions can be purchased from most office or medical supply stores for around $15-25 per cushion.
• Sit with your entire upper body upright or leaning slightly back.
• Sit with your knees at the same level or slightly below the level of your hips. There should be no pressure points along the backs of your thighs or knees—many adjustable tasks chairs also feature seats with a sloped edge to help prevent this, or the ability to adjust the seat angle.
• Feet should be slightly out in front of the knees and supported with a footrest if necessary.

Get Comfy with Lighting, Temperature, and Proper Ventilation

• Ideal light levels for computer use are actually lower than the light required for reading. Keep overhead office lights slightly dim use desk lamps if you need extra light.
• Keep space heaters, blankets, and small fans, on hand to allow yourself to adjust workspace temperature as they need to for maximum comfort and efficiency.
• Ensure your room has proper ventilation. Proper air flow is necessary to keep yourself energized

Reduce Eye Strain

• Use an anti-glare screen on your computer monitor to reduce eye strain.
• Try changing your desktop background to all black or a darker color image – this helps reduce constant brightness that can cause serious eye strain
• Pay attention to sunlight – proper blinds should be installed in windows

Don’t repeat

• Take frequent breaks from repetitive tasks like typing, handwriting, moving and click the mouse or scrolling with the mouse, using office equipment like staplers or anything with buttons.
• Use pens that ease the task of writing, such as ones with comfortable grips
• Exercise the hand muscles and relax a bit between long periods spent typing or writing, by using a stress ball and giving it a few squeezes from time to time.

Be Smart When You Lift or Carry

Lifting is also a leading cause of disorders in the office setting. Practice the following tips for safe lifting:

• Keep the load close.
• Avoid lifting directly off the floor.
• Keep your feet a shoulder width apart and bend at the knees while tightening the abdominal muscles.
• Get a good grip on the load and use your leg muscles to lift the load and return to an upright position.
• Keep your back straight throughout lifting and never twist while you lift.
• Carrying a laptop and other supplies around each day is hard on the body. Swap a shoulder bag for one that will work hard to distribute the weight of the load evenly, such as a backpack that has straps for both shoulders.

Knowing how to ease the physical stresses of the workplace can help reduce pain, stress, and fatigue, and improve your performance and bottom line. Try to incorporate as many of the above tips as possible into your daily tasks for optimal results. Prepare yourself for these lifestyle changes and remember to keep them on the top of your mind, even after the pain is gone; you will better yourself if you do, and won’t run the risk of developing repetitive muscle trauma that can ultimately affect your lifestyle at work. Good Ergonomics = Good Worker.

For more information, read the following blue paper on Ergonomics in the Workplace: http://info.4imprint.com/wp-content/uploads/1M-06-0110-Blue-Paper-Ergonomics.pdf

Results of the Study

Of the 87 women who completed the study, those given the multivitamin and multi mineral supplement lost on average 7.9lbs, those given a calcium supplement lost 2lbs, and those given a placebo lost above a .5lbs, showing a high correlation of increased weight loss while taking a multivitamin and mineral supplement in obese people. In addition, the multivitamin group also saw a significant decrease in BMI, waist size, a drop in bad (LDL) cholesterol, and increased good (HDL) cholesterol, indicating other benefits of taking a multivitamin and mineral supplement. The researchers also wrote:

“To our knowledge, this study is the first to evaluate the effects of multivitamin and mineral supplementation on lipid profile in obese subjects,” and concluded that “The results suggest that, in obese individuals, multivitamin and mineral supplementation could reduce body weight and fatness and improve serum lipid profiles, possibly through increased energy expenditure and fat oxidation. Supplementation of calcium alone (162 mg per day) only improved lipid profiles.”

While more research is needed on broader populations and to support the findings of this study, this study helps pave the way for proving this possible link in taking multivitamin and mineral supplements for their weight loss potential in the future.

Source: International Journal of Obesity advance online publication 9 February 2010; doi: 10.1038/ijo.2010.14, “Effects of multivitamin and mineral supplementation on adiposity, energy expenditure and lipid profiles in obese Chinese women,” Y. Li, C. Wang, K. Zhu, R.N. Feng, C.H. Sun

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“Breast cancer is a disease so directly related to vitamin D deficiency that a woman’s risk of contracting the disease can be ‘virtually eradicated’ by elevating her vitamin D status to what vitamin D scientists consider to be natural blood levels,” was the message delivered in the conference.

This announcement shouldn’t come as a surprise, as we had previously posted on our blog the association between high levels of vitamin D and a reduced risk of colon cancer. Vitamin D is one of the most important nutrients inside the body, and the majority of people are deficient in Vitamin D, especially during the winter months. Vitamin D deficiency has already been linked to chronic musculoskeletal pain, osteoporosis, osteoarthritis, fibromyalgia, autoimmunity, heart disease, cancers, diabetes, and depression.^1,2

According to University of Calgary research, up to 97% of Canadians are deficient in Vitamin D at some point during the year. The percentage of Americans deficient in Vitamin D depends on the location one lives in and how much daily sunlight he or she gets, but most likely during the winter months the majority of the population is deficient in Vitamin D. This figure outlines the importance of getting more sunlight to increase Vitamin D levels or taking a Vitamin D supplement.

If you are looking for a high quality Vitamin D supplement, check out Clinical D3 5,000IU by Anabolic Labs. You can order the product directly through our website.

Article Source: http://www.naturalnews.com/028119_vitamin_D_brst_cancer.html

References

1. Cannell JJ, Hollis BW. Use of vitamin D in clinical practice. Alt Med Rev. 2008; 12(1):6-20
2. Geleijnse JM et al. Dietart intake of menaquinone is associated with a reduced risk of coronary heart disease: The Rotterdam Study, J Nutr. 2004; 134: 3100:-05

A Growing Problem
Benign prostatic hyperplasia (hypertrophy), or BPH, is a noncancerous enlargement of the prostate gland, of which the exact cause is not known. BPH affects approximately half of men over age 40 (1). Research suggests the presence of the male sex hormone dihydrotestosterone (DHT), which is produced from testosterone and the enzyme 5-alpha reductase, leads to prostate enlargement. Also, the hormone estradiol, of which production increases in men as they age, may act together with DHT to result in BPH.

BPH leads to a gradual pinching or obstruction of the urethra causing progressive disorders in the urinary system such as chronic prostatitis (inflammation or infection of the prostate), chronic cystitis (bladder and urethral inflammation/infection), urine retention, painful urination and/or ejaculation, inability or difficulty urinating, pain in the lower back, abdomen and hips, frequency, incontinence—in other words, big problems. In addition, impotence and other sexual troubles develop, often leading to emotional, psychological and relationship dilemmas. Not all symptoms lead to more serious conditions, but their presence can be enough to reduce quality of life dramatically.

You Want Me to What?!
In order to address BPH, men have several options. One option, an uneasy prospect for some to consider to its, well, intrusive nature, prostate massage often gets a bad wrap. However, prostate massage has been used for centuries to relieve the symptoms of prostate disorders and maintain healthy prostates in lieu of pharmaceuticals and/or surgery.
A two-year study involving 90 patients suffering from symptoms related to BPH with an average age of about 56, tested the effectiveness of a patented prostate massager. Results showed that symptoms of pain and discomfort shrank by 44.2%, urination issues declined by 41.99% and overall quality of life improved by 42.45% with use of the massager two to three times a week for one month. The study notes that prostate massage works by “increasing blood flow to the lower pelvic region and flushing out toxins” (2).

Supplements
Dietary supplements are gaining popularity as being a safe, less invasive and cost-effective way to address prostate problems. Some of the most commonly used supplements follow.

Saw palmetto is often used to prevent and reduce enlargement of the prostate caused by BPH. It is derived from the berries of the saw palmetto (Serenoa repens) plant that is indigenous to the southeastern coastal areas of the United States and other tropical areas. There is no consensus as to exactly how saw palmetto helps with prostate problems, but it has been “estimated that 70% of men using saw palmetto report marked improvements in urinary function” (1). A more commonly accepted theory supporting saw palmetto is that it reduces levels of DHT, thereby slowing prostate enlargement and subsequent symptoms. Saw palmetto may also help with prostate problem symptoms by inhibiting certain substances called “prostanoids” that lead to inflammation, irritation and smooth muscle spasms (3).

The American Botanical Council monograph on saw palmetto suggests taking 400 mg twice daily of normalized extract, containing approximately 25% fatty acids (4). Patients should consult their doctor before starting any supplement regimen, and supplement labels should be read carefully to ensure proper dosing.

Pygeum is an extract from an African tree bark shown to reduce swelling of the prostate around the urethra and to improve urinary symptoms. It can be used together with saw palmetto for optimal results. Some minor side effects have been reported, including minor digestive upset (3). In addition, stinging nettle might enhance the mechanism of saw palmetto and pygeum, as well as inhibiting DHT activity (3).

Prostate troubles often lead to infection and irritation in the urethra. Therefore, cranberry can be useful to prevent, soothe and treat urinary tract infections by preventing bacteria from attaching to the urethral cell walls. For more information, refer to WholeFoods Magazine, October 2008, page 59.

Prostate Cancer
In addition to BPH, prostate cancer affects a tremendous amount of men. According to the Center for Disease Control and Prevention, prostate cancer is the most common form of cancer (other than some forms of skin cancer) and the second leading cause of cancer deaths among men in the United States, after lung cancer, with about 62% of all clinically diagnosed prostate cancers occurring in men over age 65 (5). Many symptoms of BPH also seem to be common to prostate cancer (1).

Prostates and…Pasta Sauce?
Yes! Lycopene, a carotenoid responsible for the pigment in red and pink fruits such as tomatoes and grapefruit, has been shown to help reduce the risk of prostate cancer. According to a statement published by the Department of Epidemiology at the Harvard School of Public Health, “The strongest known dietary risk factor for prostate cancer is a lycopene deficit” (1). The lycopene in cooked tomatoes is more bioavailable than that of uncooked tomatoes, which is welcome news to the millions of male pasta and pizza lovers out there looking for a healthy reason to chow down. If waistline-watching is an issue, lycopene is also available in supplement form.

Here’s to Prostate Health
A recent study determined that men who drink an average of four to seven glasses of red wine per week are only 52% as likely to be diagnosed with prostate cancer as those who do not (6). The scientists compared different types of alcohol, finding red to have the most benefit. For every additional glass of red wine per week, the relative risk declined by 6%. It is speculated that the antioxidant properties of the flavonoids and resveratrol contained in red wine make it particularly effective. Resveratrol also induces apoptosis (cell death) of prostate cancer cells (6).

The prostate gland is very rich in zinc, containing more than any other organ. Zinc influences hormonal activity in the prostate and can, like saw palmetto, reduce the activity of 5-alpha reductase (3). It has been noted that small amounts of zinc are necessary for the activity of the enzyme and that larger amounts seem to inhibit; lower levels of zinc have been associated with patients suffering from BPH and prostate cancer (3).

Selenium is a powerhouse trace mineral that has been shown to be extremely effective against free radicals and to shield cells from free radical induced-oxidation. In fact, the largest-ever prostate cancer prevention trial, the Selenium and Vitamin E Cancer Prevention Trial (SELECT) involving 35,000 participants, aimed to prove the existing hypotheses that selenium and vitamin E might reduce the risk of developing prostate cancer by 60% and 30%, respectively.

Although the study was controversially cut short, a study of this scale and interest of this magnitude are indicators of progress in discovering new ways to ensure prostate health. WF – Written by Katie Agin

References
1. M. Zimmerman, and J. Kroner, 7-Syndrome Healing (Nutrition Solution Publications, Chici, CA, 2006).
2. High Island Health May 2008 Prospective Study.
3. M. Janson, All About Saw Palmetto and Prostate Health (Avery Publishing Group, Garden City Park, NY, 1999).
4. American Botanical Council Saw Palmetto Monograph.  http://cms.herbalgram.org/herbalmedicine/SawPalmettoberry.html
5. U.S. Cancer Statistics Working Group. “United States Cancer Statistics: 2004 Incidence and Mortality.” Atlanta, GA: U.S. Department of Health and Human Services, Centers for Disease Control and Prevention; Washington, D.C.: National Cancer Institute; 2007.
6. “Prostate Benefits of Red Wine.” Harvard Men’s Health Watch, June 1, 2007.

Published in WholeFoods Magazine, Feb 09 – Reprinted with permission from WholeFoods Magazine, www.wfcgreenbook.com

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