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BERRY LOWERS CHOLESTEROL -- Blueberries that tantalize your tongue may help you lower your cholesterol, too. In a past study, an antioxidant compound found in blueberries appeared to lower cholesterol as effectively as a popular cholesterol-lowering medication. The compound - pterostilbene - also has powerful anticancer properties. Top your high-fiber cereal with a handful of blueberries for extra cholesterol-lowering power. Not only are blueberries high in three antioxidants - resveratrol, pterostilbene, and piceatannol - that may fight cancer and help lower cholesterol, but they are also high in fiber content. Additional evidence suggests that pterostilbene may lower triglycerides and protect against diabetes, too. Other important parts of cholesterol management include weight control, regular exercise, and a healthy diet that includes fiber and monounsaturated fats, such as olive oil or canola oil.

THE SOCKS MAKE THE DIFFERENCE -- If your feet sweat a lot during workouts, try switching to synthetic socks or liners. These socks are very thin and help bring the moisture away from your feet so it can dry faster. That can mean fewer blisters and dryer feet and shoes. It can even help stop your feet from smelling since the sweat has a chance to dry rather than be trapped inside and pushed into the shoe. Also, whether you use cotton or synthetic socks, wear white ones. Colored socks can release some of their dye from your sweat. That dye can ruin your shoes, and some people are even allergic to the dyes once they are released into skin. White socks avoid all these problems.

KIDNEY STONES AGAIN -- Patients who have kidney stones usually do not have symptoms until the stones pass into the ureter. Prior to this, some people may notice blood in their urine. Once the stone is in the ureter, however, most people will experience bouts of crampy and spasmodic pain. The pain usually begins between the lower ribs and the hip bone and can spread or move to the inner thigh as the stone moves closer to the bladder. Nausea, vomiting, extremely frequent and painful urination, and obvious blood in the urine are common. Fever and chills usually means that the ureter has become obstructed, allowing bacteria to become trapped in the kidney causing a kidney infection. Doctors can diagnose kidney stones from urine tests and x-rays. When a patient is passing a kidney stone, it is important that all of his or her urine is strained through a special sieve to catch the stone. The stone can be sent to a lab for analysis to determine the composition and, thus, the likely cause. A major aspect of treatment while passing a stone is pain relief. Because of the severity of the pain, narcotic pain medications (like morphine) are usually required. It is believed that stones may pass more quickly if the patient is encouraged to drink large amounts of water (2 to 3 quarts per day). Although most kidney stones will pass on their own, some will not. Surgical removal of a stone may become necessary when a stone appears too large to pass or if the stone is causing serious obstructions, pain that cannot be treated, heavy bleeding, or infection. Several alternatives exist for removing stones. One method involves inserting a tube into the bladder and up into the ureter. A tiny basket is then passed through the tube, and an attempt is made to snare the stone and pull it out. In another method, the stone is crushed with shock waves and the stone fragments may then pass on their own or may be removed through the incision. Alternative treatments for kidney stones include the use of herbal medicine, homeopathy, acupuncture, acupressure, hypnosis, or guided imagery to relieve pain. Prevention of kidney stones depends on the type of stone and the presence of an underlying disease. In almost all cases, increasing fluid intake so that a person consistently drinks several quarts of water a day is an important preventative measure. Changes in diet, vitamin supplements, and daily medications may also help prevent kidney stones.

HEAL URINARY TRACT, YEAST INFECTIONS -- Women everywhere know the risks involved in contracting a urinary tract infection or a yeast infection. If you cannot avoid them, here are home remedies for both: Bacteria in the bladder causes a urinary tract infection, which in turn causes women to experience a burning sensation and an increased urge to urinate. Cranberries prevent bacteria from adhering to your bladder. Taking cranberry capsules according to package directions, or drinking eight ounces of unsweetened cranberry juice four times a day, can help stop a bladder infection. Yeast infections are triggered when the organism Candida albican, normally found in small amounts throughout the body, multiplies rapidly. It can cause burning, itching, and a thick vaginal discharge. Take the friendly bacteria Lactobacillus acidophilus and bifidus supplement daily until symptoms subside. Consult a health care physician if any symptoms persist.

SEARCHING FOR FOLATE -- When searching for folate, a B vitamin that is crucial for heart health and preventing birth defects, do not rule out canned beans. Though canning lowers levels by about half, black-eyed peas, cannellini beans, chickpeas, navy beans, pinto beans, and red kidney beans still provide 15 percent to 20 percent of your daily requirement of folate. As an added bonus, canned beans are loaded with soluble fiber, which may become even more soluble (and therefore more useful) during heat processing.

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FIBER: THE SIMPLE WAY TO KEEP YOUR BODY HEALTHY

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What can you do to be as healthy as a horse? Eat some hay. Whoa, Nellie! While that may not sound as appetizing as a steak and baked potato, there is some horse sense logic about it. Hay is fiber and fiber is good for you. But you do not have to shove Nellie away from the horse trough to get your share of fiber. Humans get their fiber from cereals, nuts and fruits, and the taste is much better than what Nellie is chewing.

What is fiber?

Dietary fiber ingredients are always plant derived and categorized as soluble or insoluble. Soluble fibers dissolve in water and consist of pectin, gums and some polysaccharides, which form a gel in the upper intestine. This gel helps decrease appetite and can make controlling hunger easier. Insoluble fibers (the term "dietary fiber" refers to carbohydrates that cannot be digested) absorb very little water and ease bowel movements as they provide bulk. The body needs both types of fiber in the diet. Sources of foods high in fiber include bran, whole wheat, and some fruits and vegetables.

Fiber's health benefits.

Fiber plays an important role in promoting overall health, as well as potentially lowering the risk for several chronic diseases. Most foods that contain significant amounts of fiber are often low in fat and calories when compared to other foods. Studies suggest that a high-fiber diet may help control blood-sugar levels. In a ten-year Harvard study completed in 1994, men and women who ate high-fiber breads had fewer heart attacks and strokes than those whose tastes ran to bagels and baguettes (made from refined flour with no fiber content). Simply switching from white to whole wheat bread can lower heart disease risk by 20 percent according to research from the University of Washington, reported in the April 2, 2003 issue of The Journal of the American Medical Association.

How the body digests food.

Digestion begins the moment you smell, see and taste food - or even think about it for that matter. The olfactory nerves kick into high gear the moment food odors are detected. Many people wake up smiling to the smell of coffee brewing or bacon sizzling in a frying pan. Once you start anticipating the foods you are about to eat, the digestive juices prepare for the main course. When the food enters the mouth, saliva mixes with it and makes it easier to swallow. This also starts the breakdown of starches into simple sugars. As you swallow, the food is carried to the stomach where the enzymes pepsin and trypsin and hydrochloric acid break down the food so it can be further digested by the pancreatic enzymes in the small intestine. Fiber helps "scrub" the digestive tract and move the food being digested along its path as well as helping to cleanse.

In general, nutrition experts recommend that adults eat between 20 to 35 grams of fiber daily. Try these simple recommendations to boost your intake:

• Familiarize yourself with the fiber content of foods by checking the nutrition facts on labels.

• For breakfast, consider a high-fiber cereal with five grams or more per serving.

• Use a whole-fruit spread on your toast instead of butter.

• Eat fewer processed foods and more fresh foods.

• Cut back on meat servings and substitute with various kinds of beans, nuts and grains.

• Use whole-wheat, artichoke, or spinach pasta instead of the white flour kind.

• For a snack, eat popcorn rather than commercially processed snacks like chips. Flavor it with powdered garlic, lemon and pepper, or even good-tasting salad seasonings.

• Use frozen melon balls instead of ice in your fruit drinks. They add fiber and extra flavor.

• By replacing calorie-laden foods with items containing more fiber and water, you will feel just as full while taking in significantly fewer calories.

The fiber you eat does not need to taste bland. The whole world is an abundant source of rich-tasting fruits and other fiber-producing foods.

• Coconut. Very common in Polynesia, Malaysia, Sri Lanka, India and northern Australia, coconuts are a sweet treat high in fiber. Coconut milk is often given to babies as a substitute for cows' milk.

• Quandong. This Australian native plant has a bright red glossy fruit that tastes like a cross between a peach and an apricot. Quandong is often used in jams or served as a dessert. Incidentally, quandong contains about six times the amount of vitamin C found in oranges.

• Nuts. Pistachios, pecans, hazelnuts, walnuts, and especially almonds. The whole world loves German roasted nuts. An interesting fact, according to BuyUSA, is that Germany does not produce significant quantities of these nuts. Instead, a number of U.S. firms export nuts to Germany. In 2003, U.S. total exports of tree nuts to Germany were valued at $205 million (U.S. dollars). America might supply the nuts, but it is the old-world Bavarian recipes that bring out the flavor.

• Endive. The Belgian white version is high in fiber and is tastier than the red version commonly found in America. This leafy vegetable is the foundation of many salads and goes well with most other ingredients.

If bread is truly the staff of life, the flour from which it is made must stand up to public demand to feed the masses and look good. The smooth, easy-to-chew consistency of white bread, along with its clean-looking image, has long been the main choice for making the best sandwiches. There seems to be a strong dislike for the dark and seedy slices of bread which are considered healthy but oh, so . . . old fashioned. Whole grain is what your grandpa and grandma eat.

Old habits are hard to break, so white bread remains king of the sandwich pile. Ah, but wait! There is some help on the rise for those needing to adjust their diets. ConAgra Foods, Inc., one of North America's largest packaged food companies serving consumer retailers, restaurants and other foodservice establishments worldwide, recently began marketing a near-white whole wheat flour with a taste and bread texture similar to refined white flour. The feedback, they say, has been outstanding.

You might always seem to be in a horse race these days, and the lines at the grocery store may be growing longer, but take time to choose bread that is made from whole wheat and add more fruit and fiber to your diet, and try something exotic like Australian quandong. You will be doing yourself a favor.

Our digestive systems were designed to consume fiber and lots of it. By consuming a diet rich in fresh fruits, grains, legumes and vegetables, you can be assured of getting a goodly amount of it. There has been a significant amount of research in recent years demonstrating numerous health-supporting benefits of fiber. Do not overlook this important nutritional factor in your diet.

DAILY BIOBASICS by Life Plus is designed to be a complete, foundational nutritional supplement and a great source of dietary fiber! For more information about DAILY BIOBASICS, please see http://www.aomega.com/ahs/d5025a.htm and consider supplementing your diet with this high-quality, nutritional powerhouse.

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THE SUBSTANTIAL WORLD OF PHYTONUTRIENTS

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Even though mom did not know phytonutrients were there, she knew we were to eat them. How many times did your mom or grandma say, "Eat your fruits and vegetables, they will help you grow up big and strong," or "Eat your carrots, they are good for your eyes?"

This could be thought of as just information that was passed down from generation to generation by caring moms. However, as time moves on and we learn more about the cellular makeup of our bodies and the chemistry of food content, we realize more and more that there are valid scientific reasons for this "motherly" advice.

We hear so much today about phytonutrients - those valuable substances found in the fruits and vegetables we are supposed to eat - that it almost seems like a broken record to hear it again. Yet it is important we understand that we must have them to be healthy! They are obscure, are present in small amounts and can have profound positive effects on your health.

The term "phyto" is used in botany and herbal science to describe substances contained in plants. So phytonutrients are substances occurring in plants (foods and herbs) that have nutritional value.

For instance, allyl sulfides contained in garlic and onion support already-healthy cholesterol levels and colon and stomach health; capsaicin in chili peppers promotes healthy joints; polyphenols in green and black teas promote a healthy heart and circulation. Carotenes in orange, yellow and dark green fruits and vegetables promote immune function, while bioflavonoids and oligomeric proanthocyanidins (OPCs) in red wine and grapes, blueberries and other fruits protect cardiovascular health and support collagen structure in the whole body.

There are thousands of different phytonutrients and they are important in a wide variety of health-supporting activities. Some phytonutrients are categorized as enzymes, enzyme activators, inhibitors or even coenzymes. Others are classified as phytosterols or one of many important metabolites. One thing is sure they are synergistic with - and supportive of - many of the known essential vitamins and other nutrients in your body.

All categories are important, but one of the most exciting and important is the category known as antioxidants. Antioxidants have received more attention from researchers than any other category of phytonutrients.

Antioxidants help protect your cells from free radicals, which result from metabolism and occur in the air we breathe, in the water we drink and in the food we eat. Many food additives and other synthetic compounds act as free radicals. They are all around us and are actually "oxidants" or "oxidizing agents," which means they aid oxidation. An example is an apple turning brown after it is cut. Oxygen and other oxidants cause destruction of the apple's components. If you apply lemon juice to the apple, the browning is slowed because the vitamin C in the lemon juice acts as an antioxidant protecting the components contained in the apple.

Antioxidants help the body protect critical structural and functional components such as proteins, DNA and lipids throughout the whole body. One primary area of interest is the antioxidant protection provided to collagen, the most common structural protein in your body. By protecting collagen levels, antioxidants support the cartilage in your joints and skin. This helps to maintain healthy thickness and elasticity of your skin and other connective tissues, including those in your arteries, bones and muscles.

Many vitamins, minerals, trace elements and other substances can all act as antioxidant protectors as well as perform their other nutritional functions in metabolism. A good example is vitamin C with its multiple roles in the production of energy, the maintenance of structural collagen and the support of immune function - and it is also an antioxidant.

The importance of phytonutrient antioxidants cannot be stressed enough - such as OPCs from grape seeds and pine bark; curcuminoids from turmeric; lycopene from tomatoes; lutein from many fruits and vegetables; quercetin from apples; and other phytonutrients contained in herbal sources such as green tea, ginkgo biloba, ginseng, rosemary, hawthorn berries, milk thistle, cayenne, red clover and rose hips, to name a few.

These are components of those fruits and vegetables that our mothers and grandmothers told us to eat. Now today we see researchers scientifically documenting what our mothers knew intuitively years ago. So remember to eat those fresh fruits and veggies as often as you can to stay healthy.

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WALKING: THE NEW RUNNING

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Walking should be as much a part of everyday life as sleeping, breathing or eating. We walk from the moment we wake each day - a thoughtless action that is just natural. Did you know that walking 10,000 steps a day could lead to a healthier life? How many steps do you take in a day?

Easy as A-B-C

Easier on the joints than jogging, fitness walking has gained popularity since the aerobic '80s and step-intensive '90s. Walking for fitness is not only an easy way to maintain health, it is also one of the most convenient and affordable methods of exercise. Fitness walking is popular largely because of its simplicity - all you need is a good pair of shoes and a little time.

Accessibility

Consider walking to work. If you live close enough, you can squeeze in a workout on your way to and from work. If walking to work is not an option for you, think about taking half an hour of your lunch break to walk a little. Ask friends to join in - you might even start your own lunchtime walking club with others in your place of work. If you prefer quiet solitude, a morning walk around your neighborhood might be a better fit. Consider walking when you have the most energy - morning for some people and evening for others. The wonderful thing about fitness walking is that you can customize your exercise routine to fit your own schedule.

Budget-Friendly

You do not have to pay hefty gym fees to benefit from walking. You do not have to fuss with heavy machinery, and you do not have to keep track of any confusing aerobic routine. There are no classes or personal instructors to pay. Compared to other forms of exercise, walking is certainly one of the most affordable. However, to begin a fitness-walking regimen, you will need a good pair of shoes. Think of your shoes as an investment, and buy the right pair to help prevent injury and keep you comfortable. Look for shoes that are specifically designed for exercise - all running shoes, cross-trainers and walking shoes should be well cushioned and supportive. Try on several pairs of walking shoes to determine which feels best. If you have friends who fitness-walk ask for a personal recommendation or ask for help at your local shoe store. Once you know what kind of shoe you would like, take care to choose the right size. Getting the right size shoe is just as important as getting a shoe with good support. Shoes should fit according to your gait, stride and weight.

Comfort

In fitness walking you are your own instructor and you can step up the pace whenever you feel comfortable. It is important to know how much you need to walk in order to benefit. It takes about 2,000 steps to walk one mile. On average, most people walk about two to three miles per day, but the actual total depends upon how active a person is. So if the average person walks two to three miles that accounts for about 4,000 to 6,000 steps. Therefore the average person will only need to cover another 4,000 steps in a day with a brisk pace to reach 10,000 - that is only a 30-minute walk. If you lead a fairly inactive life it is best not to delve into a 10,000 daily step goal. If you spend most of your time behind a desk or the wheel of a vehicle, you should adjust the goal down. Determine how many steps you take in a day by wearing a pedometer. They are not expensive and are available from many different sources. If your daily average is 3,000 steps, then you might try to take extra steps until you reach a goal that you are comfortable with. Studies show that taking 10,000 steps equals about five miles of walking and is approximately the right amount of daily physical activity that has been shown to support a healthy lifestyle.

How to Choose the Right-Sized Walking Shoe

• Bring the socks you like to wear when you walk while trying on shoes.

• The right size for walking shoes can be a half size larger than your dress shoes.

• Try on shoes late in the day or right after walking, so your feet will be at their largest point for the day.

• Very important: Shoes should feel great when you put them on; do not buy them thinking you will "break them in."

• If you have wide or narrow feet, look for a brand that has various widths.

• If any part of your foot rubs against the shoe, try another pair or style so you will decrease the risk of developing blisters at the beginning of your fitness journey.

According to the Mayo Foundation for Medical Education and Research, walking for fitness has many important health benefits. You can:

• Reduce your risk of a heart attack. Walking keeps your heart healthy by lowering low-density lipoprotein (LDL) cholesterol (the "bad" cholesterol) and raising high-density lipoprotein (HDL) cholesterol (the "good" cholesterol).

• Reduce high blood pressure. A regular walking program also reduces the risk of developing high blood pressure. If you already have high blood pressure, walking can help reduce it.

• Reduce your risk of developing type-2 diabetes. Regular exercise reduces your risk of developing type-2 diabetes. If you are female, overweight and a high risk for diabetes, walking can improve your body's ability to process sugar.

• Manage your diabetes. If you already have type-2 diabetes, taking part in a regular walking program can improve your body's ability to process sugar, lower your blood sugar, reduce your risk of heart disease and help you live longer.

• Manage your weight. Walking burns calories, which can help you manage your weight. For example, middle-aged women who walk more than 10,000 steps a day have lower levels of body fat than do women who are less active.

• Manage stress and lift your mood. Going for a brisk walk is a great way to reduce stress, and regular walking can also reduce feelings of depression and anxiety.

• Stay strong and active. As you get older, walking for physical fitness can prevent falls, help you stay mobile and maintain your independence.

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Please feel free to forward this newsletter to anyone you know that might benefit from any of the above information - or refer them to http://www.aomega.com/ahs/newsletters/nl101108.htm - we would greatly appreciate it.

Thank you for reading this edition of the Archangel Health News and may God bless you and your health!

Darrin and Sandi Quiles
Archangel Health and Nutrition Store

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