The Pool Is Open

I was over at my son’s house over the weekend, they opened the pool and we had a great time. Even though there were not any small children around, I thought back to when they were small, and we would always have to be on guard constantly whether we were at home, at a public pool or on vacation around the Ocean.

So remember to stay safe, active, and healthy when it’s hot outside.

Drowning is a leading cause of death in infants, children and adolescents. Learn cardiopulmonary resuscitation (CPR) so you can act quickly to prevent drowning.

Stay Active without over doing it. There are many ways to stay active and beat the heat.

Here are a few:
Go to a gym for a nice, cool environment with a variety of activities.

Use the equipment, work out with free weights, or whatever turns you on, but remember to pace yourself. Listen to your body, and it will tell you when enough is enough.Visit your favorite local swimming hole or take swimming lessons at a pool.

Start a walking group with your friends at the mall. It’s another way to stay connected, focused and motivated.

Take up an indoor sport, such as racquetball, basketball or volleyball, or taking an aerobics class.

Go ice skating. Yes they are open in the Summer also.

If you are outside when it’s hot and humid, wear light, comfortable clothing and work out in the early morning or late evening. Know the symptoms of heat exhaustion and heat stroke. If you experience symptoms, stop exercising and cool down immediately by dousing yourself with cold water. You may need medical attention.

Heat exhaustion can progress quickly to heat stroke, which can kill you. Learn about hot weather and cardiovascular disease and the symptoms of heat exhaustion and stroke.

Fire up the grill Keep these tips in mind to help you grill “fat-sensibly” this summer.Try grilling fish. The healthiest types include salmon, trout and herring, which are high in heart-healthy omega-3 fatty acids. Buy chicken breasts instead of the fattier dark meat (legs and thighs). Remember to remove the skin before eating or try grilling chicken or turkey burgers using breast meat and add diced onions for more flavor.

Choose “loin” and “round” cuts of red meat and pork. Look for “choice” or “select” grades of beef instead of “prime.” While these have the least amount of fat, don’t forget to trim the fat when you get home. Use a rack so the fat drips away from the food.

If you wonder about a need to supplement your diet, Here are a few things to think about.

There is no one single pill that will supply all your daily requirements, but multiple vitamins, minerals, herbs, and other supplements are readily available in tonic, pill, and many other forms.

But what do you really need to be healthier? And how much do you need? And how can you make sure that you are getting it?

For starters, WebMD compiled an expert-approved list of the top five healthiest nutrients and how to get them. Go there and browse the site for yourself. Here is the short version.Calcium Hands down, calcium, which comes from foods including low-fat dairy products and supplements, is essential for a healthy body. How do you know? Consider that an 8 oz glass of milk or calcium-fortified juice or a cup of yogurt contains about 300 mg.

So, take a look at what you are normally eating, and if you are not in the range, consider a supplement.

Magnesium The Daily Value (DV) for magnesium is around 400 mg. However, most magnesium researchers say we need two to three times this amount, especially for people who have magnesium-deficient conditions including heart disease, muscle cramps, headaches, and muscle pain.

Magnesium deficiencies are seen in a host of conditions including asthma, diabetes, kidney disease, and even migraines. Magnesium also helps with calcium absorption, so you need it to help build healthy bones. Magnesium is harder to get through foods, so supplements are usually necessary.

Magnesium-rich foods do include almonds, peanuts, brown rice, and cereals like oat bran and shredded wheat.

Vitamin B which includes B-6, B-12, and folate (folic acid) are key to overall health.According to the American Heart Association, homocysteine is an amino acid that has been linked to an increased risk for heart attack, stroke, and other major diseases. It may damage the inner lining of arteries and promote blood clots, but researchers are still not sure exactly how it affects disease risk.

However homocysteine levels are strongly influenced by diet, and several studies have found that higher blood levels of B vitamins are related, at least partly, to lower concentrations of homocysteine. The Daily Values for the B vitamins are: folate, 400 micrograms or more; B-6, 1.5-2 mg; and B-12, 2.4-3 mcg.

Today, cereals, breads, and other grain products are fortified with extra folate. Also fruits and vegetables like spinach, oranges, broccoli, and asparagus have high levels of folate. Check your multivitamin to see how it stacks up with B-6 for body function, and B-12 for energy.

Vitamin D, or the sunshine vitamin because your body makes it in response to sunlight, is often overlooked today. More people are staying out of the sun and as a result are becoming deficient in vitamin D and setting themselves up for fractures.Vitamin D helps your bones properly use calcium. Normally 15 minutes of sunlight per day with sunscreen is a good idea.

Dairy products including milk yogurt and cheese all are fortified with vitamin D. Aim for 600 IU for vitamin D.

Multi vitamins One way to make sure that you get at least the minimum amount of all your vitamins and minerals is to take a Multi Vitamin every day. There is quite a bit of evidence that multivitamins are important for general health, immunity, and well-being. Vitamins were traditionally useful in preventing deficiency disease which we don’t really see so more in this country.

Today vitamins are used to support normal organ and body functions, enhance immunity, improve cardiovascular function, and even prevent cancer.

Enjoy It!

Have A Heart ... Help It Out

The American Heart Association recommended a supplement that I am behind 100%.

It's important that healthy people get adequate nutrients by eating a variety of foods in moderation. In addition to an 81Mg Aspirin, one supplement that I have been taking is for omega-3 fatty acid.

As someone who has had multiple bypass surgery, I am convinced that I can lower my probability of more cardiovascular disease and/or lower my risk factors by taking vitamin or mineral supplements.

I know that eating more fish has been associated with decreased risk of heart disease. The American Heart Association recommends that patients without documented heart disease eat a variety of fish, that contain omega 3, at least twice a week. Examples of these types of fish include salmon, herring and trout.

Those with documented heart disease should consume about 1 gram of omega-3 fatty acids, preferably from fish, but my doctor said supplements could also be considered.

Since my triglycerides, or blood fats were on the high side I take 2 or 3 capsules of fish oil a day. I read that the Japanese average of over 3000 mg of fish oil per day, and their incidence of heart problems is way lower than the rest of the world.

Since I am not overly fond of herring and I can't always get salmon or trout, I rely on supplementation to keep my heart healthy.

Because I am also on a tighter budget these days I found an online store that has a coupon deal. If you go here you can get 5% off your order when you check out by entering the code vip5off.

Try it ... You'll like it!

A Wake Up Call To Be More Effective

I just remembered that today is my second birthday. Life threw me a curve ball when on January 8, 2007 I had a heart attack and wound up having a quintuple bypass. I really learned the importance of maintaining a healthy life style.

While family history plays an important part in heart disease, the risks can be reduced by exercising, controlling your weight, and getting the proper nutrition.

I firmly believe that is what helped me recover quicker from my heart attack.I had to change some things in my life, if I wanted to remain healthy and be there for my family, I had to take this “curve Ball” and change it into an opportunity to learn, grow, and take another path in my personal journey. I had to make choices about weight loss, my diet, the nutrition I was getting and exercising regularly.

I had take charge of my condition that was now a part of my life or let it take charge of me. I had to discover things inside myself that helped me change a setback into a positive opportunity to be better.

The habits that I changed were things I knew but let slide and needed to get back in shape mentally as well as physically. I became acquainted with Dr Coveys philosophies in the early 90’s when I attended his 7 Habits of Highly Effective People Seminars, and became a third party teacher myself. I found it inspiring to apply these habits to help me take charge of living a healthier lifestyle.

In case you have not heard of them, the habits are:
Be Proactive
Begin With the End in Mind
Put first Things First
Think Win-Win
Seek First to Understand, then to be Understood
Synergize
and Sharpen the Saw.

Physically I talked to doctors, nurses, dietitians, and other heart attack patients to set up a re-habilitation plan. Along with taking my prescribed medicine I supplement my diet with a daily 81mg aspirin fish oil, so I get more Omega 3 in my diet. It seems to be helping with keeping tryglycerides lower and I am thankful for that. I also take a multi-vitamin and vitamins C and E regularly.

So that’s my story and I think I’ll celebrate by taking a nice long walk after a healthy lunch.

Butter or Margarine For Your Heart?

I read an interesting article by Elena Conis in the LA Times about whether butter vs. margarine was healthier for baking and it made me think about the healthier choice for someone with a history of heart issues.

I learned that a tablespoon of butter has more than three times as much saturated fat, as the same amount of margarine -- 7 grams in butter compared with 2 grams in margarine.In addition, butter and margarine contain mono- and polyunsaturated fats, but margarine contains them in far greater amounts: close to 9 grams per tablespoon compared with butter's 3.5 grams.

Margarine's drawback is its trans-fat content. Margarines are made from blends of vegetable oils, such as corn, soybean, safflower or canola. Hydrogenation, is a chemical process that adds hydrogen and replaces double chemical bonds in those oils with single chemical bonds, making the liquid oils solid at room temperature.

When that replacement process is incomplete, the result is partially hydrogenated oil, which is also known as a trans fat. This is what makes margarine solid instead of liquid. The more solid, or harder they are, the more trans fat they contain, and they are even worse for your heart than saturated fats. Trans fats raise bad LDL cholesterol levels, and also lower HDL, or good, cholesterol.

Butter, in contrast is churned milk, which many say tastes better, but has more saturated fat, in addition to cholesterol, which margarine doesn't have.

So which is better for your heart?

Margarine usually wins over butter, unless it has more than 2 grams total fat. The American Heart Association recommends foods fortified with plant sterols for people with levels of LDL cholesterol over 160.

For those who don’t like the taste of margarine and don’t want to give up butter completely, try using whipped butter or light or reduced-calorie butter. I have also seen spreadable butters with have vegetable oils also. These contain less fat and calories than regular butter.

P.S. One other point: Keep moderation in mind. All you need is enough to add flavor, not to change the color of what you eat.

How much water should I be drinking?

I have had some people ask about how much water is enough so the quick answer is, Government guidelines say 8 glasses of water a day, but your height, weight and the size of the glass all make a difference.

Most people urinate an average of 1.5 liter a day and you lose another liter of liquid through breathing and sweating.
You get about 20% of your water every day through food, so a general rule is to drink 2 liters of water a day. This is the equivalent to a large bottle of soda, or three and a half pints.

If you're feeling thirsty you're already dehydrated so don't wait until you need a drink, sip small amounts throughout the day to keep yourself hydrated. Factors, such as exercise, weather, illness, or if you're pregnant or breastfeeding all make a difference in how much you need to increase your water intake. The best way to know is to listen to your body.

You can get a certain amount of water from tea, coffee and carbonated drinks but they're all what are called diuretics, which make you go to the bathroom more, as well as increase the amount of water your body uses. They also don't quench your thirst like water does either. That doesn't mean you can't drink them, tea has other health benefits, but it just means that you'll have to drink more water as well.

If you're worried you're not drinking enough, measure how much you're drinking for a few days to see if it's anywhere near the minimum amount. Check how often you go to the bathroom, and your urine color. If it's pale and clear then you're drinking a healthy amount. If it's dark yellow and cloudy you might be dehydrated or not drinking enough.

I hope this helps.

Naturally, Water is Healthy for Your Body!

Who hasn't heard that you should drink more water. I certainly have, but I also have a hard time getting through a recommended amount every day. I realize that almost two thirds of my body is made up of water, and if I don’t replenish what I lose I start to suffer.

Government guidelines say we should drink at least eight glasses a day and some nutritionists claim that up to 80% of us are walking around dehydrated! This lack of fluid could affect your health, your weight and even your job so here is why you need it to stay healthy.

Water helps with weight loss.

Water naturally reduces your appetite. Many people confuse feeling thirsty with feeling hungry so they eat when their body wants them to drink something. When you're dehydrated, fat cells become harder to break down and so if you’re trying to diet it’s a lot harder if you don't drink very much.

Water stops headaches and dizziness.

Don't reach for the aspirin right away, your headache could be a symptom of being dehydrated so drinking water should make it go away. Even tension headaches and dizziness, which can be brought on by fatigue can be cured or helped by drinking water. Fatigue is also a sign of dehydration.

Water clears your skin.

Yes drinking more water can be good for clear skin and it can also help the symptoms of acne. If you're skin is dry, drinking water will give it more moisture, and flush toxins out of your body, along with anything else that shouldn't be there, like dirt and bacteria.

It fights infections.

Drinking water can help fight infections all over your body, not only because it flushes out toxins but because when you're dehydrated you're more likely to catch a bug. This is especially true for getting rid of and preventing urine infections and kidney stones. Being well hydrated is also great for allergies and colds because it clears the airways. Even cold sores can be reduced by drinking more water because they tend to pop up in places where your skin is particularly dry.

It keeps you regular.

If you suffer from constipation or piles you may have been told to increase how much fiber you eat. This is definitely one way of getting rid of the problem but you'll need to drink more water for the fiber to work properly. Otherwise it could have the opposite effect and make things worse.

It makes you exercise better.

We all know to replace the fluids you lose when you sweat with water, but what might not be obvious is that your body works better and harder during your workout if you drink water.

It improves concentration.

Our brain is made of around 85% water, so if you get dehydrated it can affect your concentration and even your short-term memory. Where was I? Oh yeah, water has a particularly strong effect on your math skills, because lack of water causes your brain's energy levels to decrease.

It boosts your energy.

In the same way that not drinking enough water makes your brain slow down it has the same effect on your body.
Assuming your muscles are around 75% water, your bones are about 22% and your blood is about 83% water. If you're dehydrated, all these body parts don't work as well as they should, and as a result, you lack energy and feel tired or lethargic.

It supports your heart.

Your heart is the hardest working muscle in your body, and needs a lot of water to keep it going efficiently. When you get dehydrated your blood gets thicker, and the heart has to work even harder. And if your heart is weak it can lead to more serious heart problems later in life. Personally I help this along daily with a 81 mg. aspirin each morning.

Carbs and Heart Issues

Dr. William Davis recently wrote a fascinating article about having what he calls a wheat belly and what that means to heart disease risks.

Low HDL cholesterol, high triglycerides, and small LDL particles, are the three most common abnormalities today behind heart disease.
Along with this pattern comes high blood pressure, high blood sugar, diabetes and pre-diabetes, increased inflammation, increasingly blood clot-prone blood. This common collection that now afflicts over 50 million Americans, of which I am one, goes by a number of names, including metabolic syndrome, insulin resistance syndrome, and syndrome X.

A wheat belly is like a "beer belly," which too many of us already know too much about, and results in the same protruding , sagging abdomen that develops when you overindulge in processed carbohydrates. It represents the fat that laces the intestines.

While we know that candy bars and soda’s aren’t good for health, most Americans have allowed processed carbohydrates, but especially wheat products like pretzels, crackers, breads, waffles, pancakes, breakfast cereals and pasta, to dominate diet. Dr Davis blames the extreme over-reliance on these foods for the obesity and related issues.

How did this happen?

Back in the 60s, we had sandwiches with white bread, hamburgers on white flour buns, spaghetti made with bleached, enriched flour. Data from the 1970s and 1980s, however, demonstrated conclusively that using whole grains, with the bran and B-vitamins left in, was better for bowel health, blood pressure and cholesterol values . Then on to the 90s and the new century, and the new spin became “eat more whole grains, eat more whole grains,” repeated by “official” organizations and propagated by countless media conversations. And we Americans followed right along.

But while video games, unhealthy snacks, and vending machines have been the main target for the nationwide epidemic of obesity and diabetes, it’s notewrthy that increased weight has befallen even active people who eat “healthy” with plenty of whole grains.

It’s the grains that are largely behind the obesity and diabetes epidemic, at least among the frustrated health-conscious. But not all grains. Oats and flaxseed, for instance, seem to not contribute to weight and the associated patterns like small LDL.

Try this: Eliminate all forms of wheat for a 4 week period--no breakfast cereals, no breads of any sort, no pasta, no crackers, no pretzels, etc. Instead, increase your vegetables; healthy oils; lean proteins (lean red meats, chicken, fish, turkey, eggs, Egg Beaters, yogurt and cottage cheese); raw nuts like almonds, walnuts, and pecans; and fruit. Of course, avoid fruit drinks, candy, and other garbage foods, even if they're wheat-free.

People have reported that they think clearer, have more energy, and sleep more deeply. Hunger also becomes less of an issue. Most people lose the insatiable hunger pangs that occur 2-3 hours after a wheat-containing meal. Instead, hunger is a soft signal that gently prods you that it's time to consider eating again. You may even find that you miss meals, just because you forgot to eat.

As Spock would say: “Most curious.”

Along with foregoing that trip to Mickey D or Burger King, or all the other fast food that exists there is also something to be said for getting that extra kick start, with a well thought out supplement regimen, along with exercise.

Nutrition and Supplements for Fibromyalgia

Fibromyalgia is chronic and may cause pain in the muscles, ligaments, and tendons; fatigue; and multiple tender points on the body. No one totally knows what causes it, but there is evidence that people with fibromyalgia may be more sensitive to pain because something is wrong with the body’s usual pain perception processes. More women than men have it. This disease is different for everyone, and although it can be debilitating for some, it is not degenerative or life-threatening, and you can manage your symptoms and improve your quality of life with professional and self care, along with a balanced diet and exercise program.

If you are into self care, different options, like supplements, may help if the proper medication is not available. You need to remember that everyone is unique, and that the results one person gets after taking a supplement may be a lot different than someone else.

There are claims by people that they got rid of the disease by using a wide range and combination of supplements. Although you ought to be skeptical of all such claims, it cannot hurt to give supplements a shot. Who knows? This might actually prove to be the solution to all your problems. Even if you do not completely get rid of your troubles, you will at least find the intensity of the symptoms go down.

The internet can provide you with a lot of information on not only the kind of supplements that you should consume and here are some leading sites where you can get these supplements.

Since vitamins C, B and E are essential supplements as suggested by experts, it would do no one any harm to take a daily dose of age and gender specific multivitamin. Zinc and magnesium are two of the other important supplements required to reduce the symptoms of this disease.

Here is some good information on Nutrition and Supplements that I got from researching the University of Maryland Medical Center.

Eat a healthy diet. Eat fewer carbohydrates and more protein. Consume unsaturated fats in moderation. Eat plant-based foods such as vegetables, whole grains, fruits, plus essential fatty acids (cold-water fish, nuts, and seeds). Some people see an improvement by following a vegan diet (no animal products).

Avoid alcohol and caffeine, and limit foods that are high in sugar, salt, and fat. Avoid foods with additives such as monosodium glutamate (MSG).

If your symptoms seem worse after eating specific foods, try an elimination diet: Remove suspected allergens from the diet for 2 weeks. Reintroduce one food every 3 days. Watch for reactions such as gastrointestinal upset, mood changes, flushing, fatigue, and worsening of symptoms. Common allergenic foods are dairy, soy, citrus, peanuts, wheat, fish, eggs, corn, and tomatoes.

Magnesium (200 mg two to three times per day) with malic acid (1,200 mg one to two times per day) may relieve pain and fatigue.

S-adenosylmethionine or SAMe (800 mg per day) is often used as a therapy for depression, but the chemical may also have an effect on how the body uses energy. Some people report that taking SAMe helps decrease fatigue, stiffness, and pain, and improve mood. If you take a prescription anti-depressant, Ultram, St. John’s wort or 5-HTP, talk to your doctor before taking SAMe.

5-hydroxytryptophan or 5-HTP (100 mg three times per day) may help with depression and insomnia. People with fibromyalgia often have low levels of serotonin, a brain chemical that influences mood and pain perception, and 5-HTP may increase serotonin levels. If you take a prescription anti-depressant, Ultram, St. John’s wort, or SAMe, talk to your doctor before taking 5-HTP.

Chlorella ( Chlorella pyrenoidosa ), a blue-green algae, may help lessen symptoms. Participants in one study took 10 g of chlorella tablets and 100 ml of the liquid chlorella extract and showed significant improvement in symptoms. More studies are needed.

Essential fatty acids, such as those found in fish oil (1,000 mg 3 time per day with meals) and evening primrose oil (3,000 - 6,000 mg per day, may also help reduce fatigue.

NADH, a naturally occurring chemical involved in energy production in the body (5 - 20 mg per day), may help lessen fatigue.

Coenzyme Q10 may help the body use energy and lessen fatigue (60 - 100 mg per day).

DHEA, a hormone produced by the body that may improve energy levels (50 - 200 mg per day). Since this is a hormone rather than a supplement, it should never be taken without a doctor’s prescription. Do not use DHEA if you have or are at risk for breast cancer, prostate cancer, or any other hormonally-influenced illnesses.

Natural cortisol, a hormone produced in the body by the adrenal gland, has been used in some cases, in very low doses, for people whose lab tests show that their adrenal gland is not making enough cortisol. Because natural cortisol is a hormone, it can have serious side effects and should never be taken without a doctor’s supervision.

Melatonin (0.5 - 3 mg one time before bed) may help sleep. Talk to your doctor first if you are using any anti-depressants or other neurological or psychiatric medications.

Zinc (30 mg per day) is essential for proper immune function. Taking zinc may make it harder for your body to absorb magnesium, so talk to your doctor before taking a zinc supplement.

Quercetin (400 mg three times per day), a bioflavonoid found in many plants, may help reduce symptoms of pain and fatigue, but the evidence is anecdotal. Do not take quercetin if you take blood-thinning medication.

Thiamin or vitamin B1 (1 - 2 mg per day) helps the body use energy. People with fibromyalgia sometimes have low levels of thiamin.

For people who also experience restless legs syndrome, taking vitamin E (400 IU per day), folic acid (5,000 mcg per day), and magnesium may help. This is a high dose of folic acid and should only be taken under your doctor’s supervision.

Are We Having Fun Yet?

OK, as of June 21st the days are longer and the rising temperatures signal summertime. So here are some reminders about staying safe, active, safe and heart healthy when it’s hot outside.

Pools Open I was over at my son’s house over the weekend, and we had a great time. Even though there were not any small children around, I thought back to when they were small, and we would always have to be on guard constantly whether we were at home, at a public pool or on vacation around the Ocean.

Drowning is a leading cause of death in infants, children and adolescents. Learn cardiopulmonary resuscitation (CPR) so you can act quickly to prevent drowning.

Stay Active without over doing it There are a lot of ways to stay active and beat the heat.

Here are a few: Go to a gym for a nice, cool environment with a variety of activities. Use the equipment, work out with free weights, or whatever turns you on, but remember to pace yourself. Listen to your body, and it will tell you when enough is enough.
Visit your favorite local swimming hole or take swimming lessons at a pool.
Start a walking group with your friends at the mall. It’s another way to stay connected, focused and motivated.

Take up an indoor sport, such as racquetball, basketball or volleyball, or taking an aerobics class.

Go ice skating. Yes they are open in the Summer also.

If you are outside when it’s hot and humid, wear light, comfortable clothing and work out in the early morning or late evening. Know the symptoms of heat exhaustion and heat stroke. If you experience symptoms, stop exercising and cool down immediately by dousing yourself with cold water. You may need medical attention.

Heat exhaustion can progress quickly to heat stroke, which can kill you. Learn about hot weather and cardiovascular disease and the symptoms of heat exhaustion and stroke.

Fire up the grill Keep these tips in mind to help you grill “fat-sensibly” this summer.

Try grilling fish. The healthiest types include salmon, trout and herring, which are high in heart-healthy omega-3 fatty acids.

Buy chicken breasts instead of the fattier dark meat (legs and thighs). Remember to remove the skin before eating or try grilling chicken or turkey burgers using breast meat and add diced onions for more flavor.

Choose “loin” and “round” cuts of red meat and pork. Look for “choice” or “select” grades of beef instead of “prime.” While these have the least amount of fat, don’t forget to trim the fat when you get home.

Use a rack so the fat drips away from the food.

Supplements If you wonder about a need to supplement your diet, Here are a few things to think about.

There is no one single pill that will supply all your daily requirements, but multiple vitamins, minerals, herbs, and other supplements are readily available in tonic, pill, and many other forms.But what do you really need to be healthier? And how much do you need? And how can you make sure that you are getting it?

For starters, WebMD compiled an expert-approved list of the top five healthiest nutrients and how to get them.Go there and browse the site for yourself. Here is the short version.

Calcium Hands down, calcium, which comes from foods including low-fat dairy products and supplements, is essential for a healthy body. How do you know? Consider that an 8 oz glass of milk or calcium-fortified juice or a cup of yogurt contains about 300 mg.

So, take a look at what you are normally eating, and if you are not in the range, consider a supplement.

Magnesium The Daily Value (DV) for magnesium is around 400 mg. However, most magnesium researchers say we need two to three times this amount, especially for people who have magnesium-deficient conditions including heart disease, muscle cramps, headaches, and muscle pain.

Magnesium deficiencies are seen in a host of conditions including asthma, diabetes, kidney disease, and even migraines. Magnesium also helps with calcium absorption, so you need it to help build healthy bones. Magnesium is harder to get through foods, so supplements are usually necessary.

Magnesium-rich foods do include almonds, peanuts, brown rice, and cereals like oat bran and shredded wheat.Vitamin B which includes B-6, B-12, and folate (folic acid) are key to overall health.

According to the American Heart Association, homocysteine is an amino acid that has been linked to an increased risk for heart attack, stroke, and other major diseases. It may damage the inner lining of arteries and promote blood clots, but researchers are still not sure exactly how it affects disease risk.

However homocysteine levels are strongly influenced by diet, and several studies have found that higher blood levels of B vitamins are related, at least partly, to lower concentrations of homocysteine. The Daily Values for the B vitamins are: folate, 400 micrograms or more; B-6, 1.5-2 mg; and B-12, 2.4-3 mcg.

Today, cereals, breads, and other grain products are fortified with extra folate. Also fruits and vegetables like spinach, oranges, broccoli, and asparagus have high levels of folate. Check your multivitamin to see how it stacks up with B-6 for body function, and B-12 for energy.

Vitamin D, or the sunshine vitamin because your body makes it in response to sunlight, is often overlooked today. More people are staying out of the sun and as a result are becoming deficient in vitamin D and setting themselves up for fractures.

Vitamin D helps your bones properly use calcium. Normally 15 minutes of sunlight per day with sunscreen is a good idea.Dairy products including milk yogurt and cheese all are fortified with vitamin D. Aim for 600 IU for vitamin D.

Multi vitamins One way to make sure that you get at least the minimum amount of all your vitamins and minerals is to take a Multi Vitamin every day. There is quite a bit of evidence that multivitamins are important for general health, immunity, and well-being. Vitamins were traditionally useful in preventing deficiency disease which we don’t really see so more in this country.

Today vitamins are used to support normal organ and body functions, enhance immunity, improve cardiovascular function, and even prevent cancer.

Enjoy your Summer!

One of the Best Food Charts Ever

I found this chart and kept it for reference. I thought I would share it.

Apples	Protects your heart	prevents constipation	Blocks diarrhea	Improves lung capacity	Cushions joints
Apricots	Combats cancer	Controls blood pressure	Saves your eyesight	Shields against Alzheimer's	Slows aging process
Artichokes	Aids digestion	Lowers cholesterol	Protects your heart	Stabilizes blood sugar	Guards against liver disease
Avocados	Battles diabetes	Lowers cholesterol	Helps stops strokes	Controls blood pressure	Smoothes skin
Bananas	Protects your heart	Quiets a cough	Strengthens bones	Controls blood pressure	Blocks diarrhea
Beans	Prevents constipation	Helps hemorrhoids	Lowers cholesterol	Combats cancer	Stabilizes blood sugar
Beets	Controls blood pressure	Combats cancer	Strengthens bones	Protects your heart	Aids weight loss
Blueberries	Combats cancer	Protects your heart	Stabilizes blood sugar	Boosts memory	Prevents constipation
Broccoli	Strengthens bones	Saves eyesight	Combats cancer	Protects your heart	Controls blood pressure
Cabbage	Combats cancer	Prevents constipation	Promotes weight loss	Protects your heart	Helps hemorrhoids
Cantaloupe	Saves eyesight	Controls blood pressure	Lowers cholesterol	Combats cancer	Supports immune system
Carrots	Saves eyesight	Protects your heart	Prevents constipation	Combats cancer	Promotes weight loss
Cauliflower	Protects against Prostate Cancer	Combats Breast Cancer	Strengthens bones	Banishes bruises	Guards against heart disease
Cherries	Protects your heart	Combats Cancer	Ends insomnia	Slows aging process	Shields against Alzheimer's
Chestnuts	Promotes weight loss	Protects your heart	Lowers cholesterol	Combats Cancer	Controls blood pressure
Chili peppers	Aids digestion	Soothes sore throat	Clears sinuses	Combats Cancer	Boosts immune system
Figs	Promotes weight loss	Helps stops strokes	Lowers cholesterol	Combats Cancer	Controls blood pressure
Fish	Protects your heart	Boosts memory	Protects your heart	Combats Cancer	Supports immune system
Flax	Aids digestion	Battles diabetes	Protects your heart	Improves mental health	Boosts immune system
Garlic	Lowers cholesterol	Controls blood pressure	Combats cancer	kills bacteria	Fights fungus
Grapefruit	Protects against heart attacks	Promotes Weight loss	Helps stops strokes	Combats Prostate Cancer	Lowers cholesterol
Grapes	saves eyesight	Conquers kidney stones	Combats cancer	Enhances blood flow	Protects your heart
Green tea	Combats cancer	Protects your heart	Helps stops strokes	Promotes Weight loss	Kills bacteria
Honey	Heals wounds	Aids digestion	Guards against ulcers	Increases energy	Fights allergies
Lemons	Combats cancer	Protects your heart	Controls blood pressure	Smoothes skin	Stops scurvy
Limes	Combats cancer	Protects your heart	Controls blood pressure	Smoothes skin	Stops scurvy
Mangoes	Combats cancer	Boosts memory	Regulates thyroid	aids digestion	Shields against Alzheimer's
Mushrooms	Controls blood pressure	Lowers cholesterol	Kills bacteria	Combats cancer	Strengthens bones
Oats	Lowers cholesterol	Combats cancer	Battles diabetes	prevents constipation	Smoothes skin
Olive oil	Protects your heart	Promotes Weight loss	Combats cancer	Battles diabetes	Smoothes skin
Onions	Reduce risk of heart attack	Combats cancer	Kills bacteria	Lowers cholesterol	Fights fungus
Oranges	Supports immune systems	Combats cancer	Protects your heart	Straightens respiration
Peaches	prevents constipation	Combats cancer	Helps stops strokes	aids digestion	Helps hemorrhoids
Peanuts	Protects against heart disease	Promotes Weight loss	Combats Prostate Cancer	Lowers cholesterol	Aggravates Diverticulitis
Pineapple	Strengthens bones	Relieves colds	Aids digestion	Dissolves warts	Blocks diarrhea
Prunes	Slows aging process	prevents constipation	boosts memory	Lowers cholesterol	Protects against heart disease
Rice	Protects your heart	Battles diabetes	Conquers kidney stones	Combats cancer	Helps stops strokes
Strawberries	Combats cancer	Protects your heart	boosts memory	Calms stress
Sweet potatoes	Saves your eyesight	Lifts mood	Combats cancer	Strengthens bones
Tomatoes	Protects prostate	Combats cancer	Lowers cholesterol	Protects your heart
Walnuts	Lowers cholesterol	Combats cancer	boosts memory	Lifts mood	Protects against heart disease
Water	Promotes Weight loss	Combats cancer	Conquers kidney stones	Smoothes skin
Watermelon	Protects prostate	Promotes Weight loss	Lowers cholesterol	Helps stops strokes	Controls blood pressure
Wheat germ	Combats Colon Cancer	prevents constipation	Lowers cholesterol	Helps stops strokes	improves digestion
Wheat bran	Combats Colon Cancer	prevents constipation	Lowers cholesterol	Helps stops strokes	improves digestion
Yogurt	Guards against ulcers	Strengthens bones	Lowers cholesterol	Supports immune systems	Aids digestion

Lemon yogurt is the only natural anti-biotic without side effects.

---