Did you know?

A new study out of Denmark confirms what we in the health and fitness community have long known: namely, that consuming a high protein supplement immediately after resistance training can help boost the amount of muscle mass we retain as we age.

As you are probably aware, one of the traditional outcomes associated with the aging process is a loss of overall muscle mass. This can lead to a wide variety of health issues including problems with posture, strength, energy, and overall vitality.

After decades of shying away from weight training, it’s now increasingly accepted by the medical community that resistance training can help offset some of the loss of muscle associated with aging. Better late than never.

Bodybuilders have long known that consuming high quality protein immediately after training can lead to increases in muscle mass. Now, word out of Denmark is that this time-tested practice also can help older trainers maintain and in many cases gain muscle.

Researchers from the Sports Medicine Research Unit at Bispebjerg University Hospital found that elderly men who drank a protein supplement immediately after resistance training gained significantly more muscle mass than those who waited 2 hours to consume their protein.

While the study was confined to men between the ages of 70 and 80, the findings could have broader significance and, as lead researcher Brigitte Esmarck remarked many people "could benefit tremendously from integrating a well-timed protein intake with their training programs and thereby gain muscle and strength." Source: Journal of Physiology 2..1;535

Q. So Which Protein Is Best For Me?

A. Unless you’ve been living under a rock for the past decade, by now you are well aware of the lean muscle-building benefits of protein. Protein provides the building blocks for muscle development, and whey-based protein powders in particular are virtually a "must have" element of any serious bodybuilding or fitness nutrition program.

Because of its outstanding bioavailability and it extremely rapid absorption, a basic whey protein powder is still one of the best and most effective physique-enhancing supplements on the market.

But with so many quality proteins available – and so much money being spent on overstated advertisements, deciding which basic protein powder makes the most sense for you in terms of both ingredients and cost can often be a frustrating chore.

To help you make an intelligent decision, give me a call at I.H.S.

Creatine Improves Bike Sprinting by 6 percent

Simply supplementing with creatine won’t have you pressing Lance Armstrong for the yellow jersey in this year’s Tour De France. But it may allow you to blow away the competition in your local YMCA cycling club. According to a new study reported in May’s Medicine and Science in Sports and Exercise, people who loaded with creatine (20 grams a day for five days) improved total work during maximal bike sprints by six percent. "Peak power was significantly increased in all types of cycling exercise after creatine loading, "says study lead author Dr. David Preen.

IMMOBOLIZED!
Creatine Prevents Muscle Wasting

If you play sport long enough, chances are you’re going to get hurt. At some point you will break a bone, sprain an ankle, or blow out a ligament that requires surgery. When the doctor puts your leg in a cast or your shoulder in a splint, you can expect some muscle wasting. Unfortunately, the muscles not only get smaller, they also lose some of their ability to use fuels. One very important chemical is called Glut 4. It works with insulin to help get blood sugar into the muscle cells. Glut 4 levels in muscle decrease a lot when you hurt your knee, ankle, or shoulder. Dr. Eignde and co-workers – in a study published in Diabetes (50: 18-23, 2001) – found that feeding people creatine monohydrates supplements prevented Glut 4 loss in the quad muscles when the knee was immobilized. Creatine supplemented subjects also built up Glut 4 levels faster than a control group during rehabilitation. This study suggests that you should take creatine supplements if you are going to have surgery that will require immobilization during recovery. This is yet another use for a very powerful, safe and effective supplement.

Tea is for…..TEETH

Drinking tea may help prevent dental cavities and gum disease, according to researchers from the University of Illinois. Studies showed that several doses of black tea every day reduced plaque build-up and helped to control bacteria. The tea should have no sugar, milk or other additives – which, handily, means no kilojoules either. But black teas stains your teeth, so keep brushing!

Single People Stay Mentally Sharper

Married couples are normally thought to be in better health than single people. However, a new study shows that single people stay mentally sharper at the end of their lives than those who are married, according the US researchers. The study found the presence of a spouse may burden one partner and emotional support from a network of family and friends also appeared to slow down mental decline.

Mercury Toxicity – Dentists Being Sued

In the US a number of groups are suing the American and Californian dental associations, claiming that the associations have misled people about the safety of mercury am amalgam fillings.

According to the lawyer for the consumer groups, "The worst thing that they (dentists) are doing is hiding the presence of mercury in fillings. They call it (the filling) ‘silver amalgam’ – and try to keep dentists from saying the ‘mercury’ word and consumers from hearing that word. These fillings are 50% mercury."

Some experts have warned that the fillings can poison the body with leaking vapours, possibly lined to Alzheimer’s disease and other nerve problems, especially in children and unborn babies. The lawyer explained that mercury is the most toxic no-radioactive element on the Earth.

As to be expected, the dental associations have insisted that mercury is safe when mixed with other metals and implanted in teeth.

MERCURY POISONING – HOW TO DETOXIFY

Mercury has no nutritional functions in the body, only toxic effects.

This heavy metal accumulates in the brain, kidneys, lungs and fatty tissues, where it causes acute and chronic inflammation. Possible symptoms of mercury toxicity include memory loss, poor concentration, irritability, depression, insomnia, gingivitis, bone loss, asthma and problems with the lymph system. Toxicity symptoms may resemble multiple sclerosis.

A single 0.4cm amalgam filling can release 15 micrograms of mercury vapour daily.

According to the US Public Health Service, the acute intake of mercury is equivalent to 0.4 mcg per day. Average daily intake is believed to exceed safe levels. However, it has been demonstrated that the removal of mercury amalgam fillings can result in significant improvements in overall health.

The process of detoxification can include the following:

Avoidance of some seafood, and fish and chicken fed fish meal. The least contaminated fish are likely to be cod, halibut, mackerel, sardines and herrings.

Avoid sugar and chewing gum because resulting organic acids increase the release of mercury.

Drink non-fluoridated water to help flush the body.

Take ascorbic acid and selenium when having dental amalgams removed to help chelate the liberated mercury.

Silymarin from milk thistle increases the synthesis of the enzyme, glutathione, which detoxifies mercury.

Alpha-lipoic acid also increases glutathione levels.

Vitamins B1 and B6 promote detoxifying compounds in the liver.

Garlic extracts may help remove mercury from the body.

Chelated calcium, magnesium, iron, zinc, selenium and manganese may protect against mercury poisoning. Vitamin E works with seleni8um to neutralise mercury toxicity.

Chlorella and spirulina may help detoxify mercury.

Townsend Letter for Doctors and Patients 2001. May; 214: 64-71

ACIDITY AND ALKALINITY

Processed foods are highly acid-forming and produce a low-energy acidic state in your body. The problem is, this state is only meant to occur after death. It’s no wonder that when we induce this bodily state prematurely we get sick.

So can we really put all the blame on microbes outside our body for making us ill? They find our bodies in a nicely acidic state and think, "Mmm, this is a nice bunch of decomposing cells to break down!" It may sound repulsive but they are just doing their job, which is to break down unwanted waste. In this case, we are seen as that unwanted waste!

Bad health isn’t something you get if you’re unlucky. You have more control over your body than you may think. All you have to do is put the right things into it (and not put the wrong things to it). Unfortunately, the normal western diet is packed with acid-forming food such as pasteurised milk, meat, fish, poultry, cooked foods, tea, coffee, soft drinks, food additives, packaged fruit juices and alcohol. These foods generally lower the immunity levels and produce ill health and degenerative diseases.

Acid-forming food is the staple of most people’s diets, when it should only make up about 25% of what is consumed. That doesn’t mean you should eat the food listed above 25% of the time. Healthier, easier-to-digest acid-forming foods include white asparagus, artichokes, and (unsprouted) legumes, pulses, seeds and nuts.

Health is the natural state of our body. It runs at its smoothest when it’s healthy. A way we can give our bodies the chance to achieve this is to feed it more alkali-forming food foods. Most raw fruits and vegetables are alkali-forming. An interesting fact is that, once sprouted, seeds and legumes turn from acid-forming food foods to very cleansing alkaline foods. They cleanse the body of toxic wastes, prevent toxic build-up, and alkalinise the blood.

YOU’RE NEVER OUT COLD

The patient’s drugged cold after surgery. "Poor guy, he doesn’t stand a change," says one doctor. "I give him about another four months." "What a jerk, though," a second doctor sneers. "I can’t imagine big crowds attending his funeral." The doctors are just letting off steam, and harmlessly – because the unconscious patient can’t hear them.

Or can he?

In Peace, Love & Healing, Bernie S Siegel MD warns that even comatose people have ears. In one study 16 comatose patients were spoken to and touched. Fourteen comatose patients didn’t get that pleasure. All 16 pampered patients came out of the coma alive. Only three of the neglected patients did. It seems even anaesthesia won’t make you deaf to the world.

In one study, patients were given positive suggestions in the operating room. The result? They felt more comfortable after surgery. And they go out of the hospital sooner.

So, Siegel recommends, prep your surgeon or anaesthetist to boost your morale as surgery is ending. Example: "Ms. Smith, your operation was successful. You won’t have any pain afterward. Nor will you feel sick." If your surgeon pooh-poohs this idea, insist on your rights.

Record your own personal pep talk (with soothing classical music in the background). Bring a tape recorder, and demand that the doctor play the tape as your surgery is ending.

MUSIC CAN HURT – OR HEAL – YOU

When your teenage son dares to blow cigarette smoke in your direction, your order, "Out of the house!" You know his smoke will dirty your lungs, too. It’s not fair for him to endanger your health. But when he blast rock music out of the sterile, you sigh, "Ah, what the heck! After all, it’s only for a few hours." Little do you know, your son’s music just might make you as sick as his smoke would, according to Charles Berlitz’s World of Strange Phenomena. Psychiatrist John Diamond – former president of the International Academy of Preventive Medicine – said he played more than 20,000 recordings, and found that certain rock tempos throw the heart out of synchronisation. The rock songs beat: "Dit-da-da, dit-dit-da." But the hear beats, "Da-dit," and our blood pounds, "Da-dit-dit, da-dit-dit." So, Diamond suspects, we hear this rock beat, and then we subconsciously say, "Something has gone wrong with my heart. We then send a stress signal out – and this tension can weaken our immune system. But wait – you needn’t throw out your disco and punk rock, nor your Elvis hits. Diamond says this harmful beat isn’t in any of these songs, nor is it in certain other rock songs. Classical and easy-listening tunes are heart-friendly, too. Some music might even make you healthier. Atsulo Rees, MD – at the Rees Family Clinic in Pacific Palisades, California – prescribes specific tapes of classical Indian music to patients. "This music harmonises with your body’s healthy patterns," she claims. She says the tunes work like tuning forks: when you listen to them, your body starts vibrating in that same healthy rhythm.

HOW TO BURN FAT FASTER

You’ve seen that "fat-burning zone" chart on the Lifecycle or treadmill, right? You know, the one that would have you plod along at around 65 percent of your maximum hear rate – for "maximum" fat burning effect. Well, according to new research, if you really want to get in the "fat-burning zone," you need to forget about that silly chart and pick up the pace.

In a study presented at this year’s American College of Sports Medicine Annual Meeting, researchers from East Tennessee State University found that fat burning is significantly greater when exercise intensity is high. The researchers compared high-intensity interval training performed at 95 percent of maximum heart rate to the usual "slow-go" style of cardio so often prescribed for fat burning. "The interval training group showed an acute 5.4 percent increase in resting metabolic rate 24 hours post exercise," says study author Dr. J. King, Ph.D. In other words, high intensity intermittent exercise causes calories and fat to be burned for a full day following the workout – an effect not found with slow-go cardio.

ARE YOUR FRIENDS MAKING YOU FAT?

Having trouble losing fat? You may want to pass the next time your buddies invite you to lunch. According to researchers from Vanderbilt University, meals eaten with other people were significantly larger than meals eaten alone. Percentage of calories from fat were also greater in social context meals compared to meals eaten alone, report the researchers in April’s edition of the scientific journal Appetite. What’s more, meals eaten in positive and negative moods were significantly larger than meals eaten in a neutral mood. "Moods and social context functioned additively to increase the risk of over-eating," lead study author Dr. K.A. Patel says. "Teaching people to cope more effectively with social situations and moods may increase the effectiveness of weight-loss and maintenance programs."

Brain Food

By now, you probably know the importance of healthy foods for supporting your body’s ability to build muscle and burn fat. But what about food for building brain cells? In other words, how important is proper nutrition for strengthening mental function? Turns out, very important, according to new research.

In the April 21001 edition of the scientific journal Appetite, Dr J Bryan and colleagues from Flinders University of South Australia report that people who stuck to a nutritious eating regimen for 12 weeks showed significant improvements in mental functioning, such as working memory and information processing. Moreover, according to the researchers, by following a relatively low-fat, protein – and carbohydrate balanced eating regimen for three short months, you may also be able to temper emotional eating and feelings of depression. "A sense of control over weight and eating behaviour increased among those who kept to a nutritious eating philosophy," says Dr. Bryan.

Now that’s what I call food for thought – Literally!

EXERCISE AS GOOD AS MEDICATION IN TREATING DEPRESSION

Researchers from a recent study have found that exercise may be just as effective in treating patients with depression as anti-depressant medication, without the side effects or high costs.

In the study by Duke University Medical Centre, researchers evaluated the effects of exercise and anti-depressant medication as a treatment for major depression on 156 patients over the age of 50. The patients were assigned into one of three groups: exercise, medication, or both exercise and medication. Patients in the exercise group participated in a fitness program three days a week. At the end of the study, researchers found that all three groups showed improvements in depression. In fact, 60 percent of the patients no longer met the criteria for major depression.

Researchers believe that exercise may be one possibility for depression sufferers to treat their condition without the potential side effects, such as anxiety, increased heart rate, sleeping difficulties and high cost of medications. While they are unsure of why exercise improves depression, researchers presume that completing an exercise program gives depression patients a sense of accomplishment and mastery, thereby improving their overall mood (The Chronicle, July 21,2000).

SHOULD I TAKE A MULTIVITAMIN?

Of course it's possible - and usually preferable - to get your nutrients from a balanced diet. But surveys consistently show that large groups of people - notable those over 60, pre menopausal women, vegans, pregnant women, heavy drinkers, and anyone on any sort of diet, fall short in a variety of key vitamins and minerals. Preparing and storing foods is a big culprit, rapidly affecting food's nutritional value. For example:

- Salad made with vinegar loses more than half its vitamin C in just 2 hours.
- Cucumber lose 22 percent of their vitamin C, simply by being sliced.
- Refrigerating rockmelon slices for 24 hours depletes 35 percent of their vitamin C.
- Cooking leafy vegetables like spinach in water, even briefly, depletes up to 80 percent of their vitamin C.
- Toasting wholegrain bread for 60 seconds depletes 17 percent of its vitamin B1.
- Merely washing raw rice depletes well over half of its vitamin B1 and B5.

The most devastating loss of nutrients, however, occurs in industrial food processing.
Joseph Beasley, The Betrayal of Health, The Impact of Nutrition on Illness (Times Books; 45-47)

EAT YOUR PORRIDGE

Not only is a hearty bowl of porridge a warming way to start a winter's day, regularly eating oats helps lower cholesterol, tonifies the nervous system and nourishes the body. For a greater cholesterol lowering effect, add some unsweetened stewed apple and lecithin. Don't forget to buy organic and cook traditionally (not in the microwave)

MENSTRUAL IRREGULARITIES AND HIP FRACTURE

Women who have menstrual irregularities are at increased risk for hip fracture later in life (but it's never too late to turn things around). Women who report always having had irregular menstrual cycles or bleeding duration, have a 36 - 40 percent increased risk of hip fracture compared with women who have regular cycles. The good news is that, regardless of age, your body will respond to exercise, better dietary habits, and the right natural treatment regime. Ref: American Journal of Epidemiology, 2001; 153:251-255. Source: www.bettykamen.com

Bone Strengthening Activities

Climbing the stairs and mountains. High-impact and step aerobics. Jogging. Impact sports such as tennis, squash, badminton, soccer, rugby, hockey, netball and volleyball.

About two hours each week needs to be spent on these activities to strengthen bones. Moderate to low-impact activity, e.g. swimming and cycling, has little effect on bone health, while television watching has a negative effect. However, once osteoporosis has set in it is more dangerous to engage in high-impact exercise.
Source: British Medical Journal 2001; 322: 140-143

The Nervous System

Each of our bodies has a unique way of functioning, determined by genetics and controlled by the autonomic nervous system. This can be likened to you body's automatic pilot. It keeps you alive through breathing, heart rate, and digestion, without you being aware of it. The autonomic nervous system has two divisions: the sympathetic and the parasympathetic. The sympathetic nervous system expends energy and is associated with action , arousal and stress. It prepares us for physical action by increasing our heart rate, blood pressure, and muscle tension - the thyroid, pituitary and adrenal glands are sympathetic, affected. The parasympathetic nervous system conserves body energy, slows heart rate, and increases intestinal, liver and pancreas activity. People tend to be dominant in either sympathetic function or parasympathetic function. Sympathetic dominance makes the body more acid, while parasympathetic dominance tends towards alkalinity.

DID YOU KNOW…?

BRAIN - Men lose brain tissue almost three times faster than women, according to a 1999 study conducted at the University of Philadelphia. This tissue loss may cause a deterioration of mood, abstract reasoning ability and memory. Vitamins C and E can neutralise the free radicals that damage brain cells.
PROSTATE - A January 2000 study from the Fred Hutchinson Centre in Seattle shows that you can reduce your chance of developing prostate cancer by 45 percent by eating three servings of cruciferous vegetables a day.
HEART HEALTH - Of men who died of heart attacks, 48 percent showed no previous symptoms of heart disease, the Heart Foundation says. Foods like salmon and soy may reduce your risk.
BONE DENSITY - Men constitute 20 percent of all osteoporosis cases in Australia. Calcium supplements may reduce your risk.
MUSCLES - Regular consumption of coffee and dairy products may increase muscle soreness after your workout.
CHECKUPS - Men are less likely than women to see their doctor. In 1996, just 2 million men visited a doctor for an annual checkup, compared with 3.5 million women.
SEXUAL FUNCTION - Australian doctors have written more than 1 million prescriptions for Viagra since it was introduced in April 1998. Gingko biloba may be a good natural alternative.

Scary Statisitics

1 in 2: The number of pharmacists who admit they made an error dispensing drugs in the previous two months.
1: Percentage of Australians over 45 who know they should have their blood sugar checked for diabetes every 2 years.
30: Percentage of men who say they've had a condom break during sex - and didn't tell their partner.
80: Percentage of cervical cancer deaths in which the woman hadn't had the test in five years.
1 in 3: Percentage of 16 year-old boys who say they've smoked a cigar in the last month.

Sniffles Don't Mean Antibiotics Time

A course of antibiotics will do nothing to help combat children's winter sniffles and sneezes caused by viruses - in fact it could end up doing more harm than good.

That's the message from the organisers of a national campaign, Wise Use of Antibiotics Campaign. Campaign spokesperson Dr Eileen Sables says, "If we continue to take these drugs for viruses we are adding further to the rising incidence of antibiotic- resistance bugs."

The campaign follows in the wake of a 55 percent increase in the number of cases of antibiotic- resistant superbug, MRSA. Meanwhile there is a mainstream turn back to traditional remedies and common sense approaches like rest, vitamin C rich fruit/vegetables and good fluid intake. Echinacea is a popular remedy/preventative, but if you are taking it to treat a cold or flu, remember that it is most effective when used at the very first sign of cold and flu symptoms. Talk to your herbalist about acute dosing in this situation, use 5ml daily as a preventative during the 'cold and flu season'.

DOES EXERCISE MAKE YOU HUNGRY?

Lumberjacks are legendary big eaters. They cut down trees and chop wood all day, so they naturally work up a big appetite. Do you develop a lumberjack appetite if you jog a couple of miles or do a few bench presses? Appetite is a complex process that's influenced by hormones, weight gain or loss, outside temperature, stress and depression. For example, if you go on a cruise and pork out for several days, your body tries to normalise its weight by depressing appetite. Likewise, when you go on a diet, your appetite increases to force you to stay at your target weight. Exercise depresses appetite for a short time after the workout. However, over 24 hours it doesn't make any difference one way or the other. If you run marathons, then you will need to eat more food to maintain your weight. However, most people don't exercise enough to justify a large increase in appetite. So, don't use your exercise program as an excuse to eat more. (Nutricise, Jan. 10, 2000)

Glutamine Helps Cut Fat

Students of bodybuilding and sport are familiar with the amino acid glutamine. Many studies have linked depleted glutamine levels with over-training and depressed immune system function. Glutamine also inhibits fatty acid oxidation and may help people lose weight. Dr. Emmanuel Opara and colleagues at Duke University Medical Centre found that giving L-glutamine to genetically obese rats that were fed high-fat diets helped the animals cut fat. The supplement also helped decrease insulin and blood sugar levels. Obesity and high insulin levels are linked to the high rates of heart attack and cancer in the U.S. This interesting study shows that a common athletic food supplement may help people lose weight. The study has not yet been done in humans. (J. Nutri. 126: 273-279, 1996).

Arthritis and Dental Amalgam

Dr Hal Huggins, a leading authority on biological dentistry, has found arthritic symptoms are often associated with mercury dental amalgams. He notes that once the amalgams are removed, the symptoms usually disappear.
Huggins recalls treating a patient, a professional pianist, with arthritis in her hands so pronounced she could no longer perform. She had also suffered from other medical problems for years, including tachycardia, candidasis, stuttering, and mononucleosis. Huggins found she had tow mercury fillings and a bridge with a metal base. Both the bridge and the mercury amalgams were removed. The patient quickly regained her former energy, and the swelling and pain in her fingers subsided. She was able to play the piano in concert again within two months.

Burn Fat:
Don't Eat Before Exercise

At rest, the body uses mainly fats as fuels. While some tissues, such as the brain and nervous system, use mainly carbohydrates for energy, most of the other tissues use fats when you're at rest. The body will use more fat as fuel if you exercise before you eat a meal. The question is, will it help you lose weight in the long run? Long term, the essential factor determining if you gain or lose body fat is the calorie balance - calories in versus calories out. If you want to lose body fat, you must take in fewer calories in your diet than you use to fuel metabolism or exercise. (Healthcentral, Dec, 27, 2000)

Creatine May Prevent Cardiovascular Disease

Most people know high levels of cholesterol, triglycerides and blood pressure, obesity, diabetes and lack of exercise increase the risk of heart attack. Add high blood levels of homocysteine to this list. homocysteine is an amino acid that is thought to promote fatty tissue build-up in diseased heart arteries. Several studies have shown that supplementing the diet with folic acid will lower homocysteine levels. Creatine monohydrate supplements also help reduce the levels of this destructive chemical. In men, creatine supplementation blocks a chemical that helps make creatine inside the body. The body releases homocysteine when it makes creatine. Taking supplements decreases the rate the body releases homocysteine, which may reduce the risk of heart attack. (Med. Hypotheses 56: 5-7, 2001)

HOW GOOD IS EXERCISE FOR WEIGHT LOSS

Exercise and cut your calorie intake if you want to lose weight. You can lose weight through diet alone, but you won't keep it off. Regular physical activity is the key to long-term weight loss. Exercise burns calories, increases your metabolism during recovery and helps maintain muscle mass. The harder and longer you exercise, the more calories you burn. During a typical aerobic workout (jogging or cycling), you will burn about seven to fifteen calories per minute (depending on your body size and intensity of exercise). Run or bike faster and you burn more calories. Exercise also increases your metabolic rate. You continue to burn calories at a faster rate after the exercise is over. If you train intensely, you'll also increase your use of fats during recovery. Finally, exercise increases, or at least helps, maintain your muscle mass. Muscle is a calorie burner. The more muscle you have, the higher your metabolic rate will be. Exercise is important, but it must be combined with a healthy diet. (Georgia Tech Sports Med. News. 9 (4): 3, 2000)

TRAINING WITH A TRAINER SPEEDS RESULTS

Your exercise regimen may yield better results in a faster period of time when your workout is supervised by a fitness trainer, says a study reported by the American College of Sports Medicine (ACSM). A research team led by Scott A. Mazzetti of Ball State university studied two groups of ten 18 - 35 year old men, evenly divided as to strength, skills, and experience with resistance training. For 12 weeks, half the men trained one on one with an ACSM-certified Health/Fitness Instructor (HFI), while half worked out unsupervised, choosing their own routine.

Compared to the independent exercisers, the men who trained with an instructor had a 30 - 45 percent greater increase in strength of major muscle groups and made gains and improvements approximately 30 percent faster. The researchers speculated that the difference is due to the presence of the trainer to motivate, facilitate, cheer on, and provide interpersonal interactions - along with plain ol' competitiveness, which, say social psychologists, is nearly always present whenever males are present.

OBESITY MAY SLOW COGNITIVE FUNCTION, INCREASE PAIN, RESEARCHERS SUGGEST

Doctors have long know that obesity increases the risk of heart disease and late-onset diabetes. But new research suggest that carrying around a lot of excess weight may have a damaging effect on most facets of health, including memory. A recently published university study reveals that overweight and obese people reported slower cognitive abilities, increased pain and decreased mobility at rates two to three times that of those with a healthy body weight.

Regular Physical Activity Helps Enhance Mind As Well As Body

We all know that regular exercise is good for us physically. What we don't always take into account is that aside from the well-documented physical effects, working out has a mental component as well. Exercise is being used for mood enhancement and as an alternative to medication for treatment of depression as it increases the levels of endorphins in the brain, reduces cortisol levels, and provides a sense of accomplishment

HARDENING OF ARTERIES RAMPANT:
ALL AGES SHOWING SIGNS OF CONDITION

A leading heart journal published a shocking article looking inside the coronary arteries of more than 200 hearts from healthy donors for heart transplantation. The findings? You'd better sit down. Of those 13-19 years of age, 17% had hardening of their coronary arteries. Of 20-29 37%; 30-39 60%; 40-49 71%; 50 years and older 85%. This is an epidemic!

It means that if your are 50 or older, you have only a 15 percent chance of NOT already having arteriosclerosis of tyour coronary arteries - the yellow fatty material that builds up and hardens in your arteries.

OTHER WAYS TO GET OMEGA-3 FATTY ACIDS IN THE DIET

If you're not a fish eater, don't despair. There are other sources of omega-3s; they're just not as concentrated as those in fish. Eicosapentaenoic acid (EHA) and docosahexaenoic acid (DHA) are the two healthful types of omega-3 fatty acids in fish oil. Linolenic acid, found in nuts and seeds (particularly walnuts, soybean, flaxseed and butternuts) can, to a limited extent, be converted by the body into EPA and DHA and provide beneficial effects similar to fish oil. Canola, soybean, flaxseed and walnut oils and wheat germ also offer linolenic acid.

Mind / Body Health

Imagine the world without pleasure. Life would appear colourless and humourless. Human beings evolved to seek enjoyment to enhance survival. Yet, at nearly every turn pleasure has gotten a bad name. People are almost phobic about having fun. In "Healthy Pleasure" David S. Sobel, M.D. reminds us that worrying too much about anything - including calories, salt, cancer, and cholesterol - can rob our life of vitality, and that living optimistically, with pleasure, zest, and commitment enriches if not lengthens life.

KEEPING FIT

The traditional bodyweight exercises are effective for improving muscle strength and endurance, although not as productive as progressive resistance exercise performed with free-weights or weigh-stack machines. In "Making Bodyweight Exercises More Challenging" Wayne Westcott, Ph.D. suggests using slower movement speeds to reduce the role of momentum and force the muscles to work a lot harder. He presents details for using this technique with the five most common bodyweight exercises - knee-bends (squats), trunk curls, push-ups, bar-dips and chin-ups.

Alzheimer's Detected Without Symptoms

Scientists in England have used magnetic resonance imaging and a unique mapping technique to study subtle changes in the brains of Alzheimer's patients months before any outward behavioural symptoms appear. Using individuals who carried a genetic mutation making them strongly predisposed to the disease, researchers were able to diagnose with 100 percent accuracy the disease in these patients before they had any symptoms. There appears to be a pre-symptomatic phase lasting three years or more that includes increased rates of tissue loss. This research raises the hope that we might one day be able to intervene with therapy at a very early stage.

HOUSE PANEL HEARS EMOTIONAL DEBATE ON STEM CELL RESEARCH

The adoption of the children from excess embryos (left over after their genetic parents conceived using in vitro fertilisation puts yet another human face on the heated debate surrounding Federal funding of embryonic stem cell research, which many scientists say could lead to cures for countless diseases, including Parkinson's, Alzheimer's and diabetes. Advocates for the research have long argued that such research, which must destroy embryos to extract stem cells, would use only embryos that would otherwise be discarded at fertility clinics. Adopted embryos challenge that assumption. In the eyes of those who are opposed to embryonic stem cell research, the freezers of fertility clinics are "frozen orphanages".

MIND OVER MATTER

Is there really a relationship between attitude and outcome? In "Healthy Attitude: Survival 101" Barry Bittman, M.D. quotes numerous research findings that despite numerous technological advances of our era, outcome and survival are more than casually related to one's attitude. Pessimists are poor candidates for surviving challenging illnesses. What's your attitude?

Understanding Homeopathy

It is certainly understandable that parents want to do something to allay their infants' pain when teething. In "Homeopathic Pediatrics - Safer, Saner Medicines for Our Children" Dana Ullman outlines what homeopathy offers as an effective alternative to pain-killers, sedatives and local anaesthetics. He also addresses homeopathic options for dealing with fever, colds, skin rashes, infants' coplic and children's digestive problems.

INTEGRATIVE DENTISTRY

Throughout her life span a woman has a sequence of health issues that can adversely impact her dental health. In "Special Oral Health Care Needs of Women" Flora Parsa Stay, D.D.S. outlines the special cautions for women who are dieting, women on birth control pills, pregnant women, and women treating for breast cancer and the potential correlating dental problems that might develop. For those in middle years and during menopause there are still other issues. This important information can prepare you for taking precautions.

TEECCINO - DESTRESS WITH CAFFEINE FREE HERBAL COFFEE

Coffee drinkers may be surprised to learn that herbal coffee actually has nutritional benefits which help nourish and keep the body healthy. Coffee, on the other hand, only supplies the drug, caffeine, which stimulates your adrenal glands but does not provide energy - actually it could deplete the body's energy reserves. Teeccino is the first herbal coffee on the market - a blend of herbs, grains, fruits and nuts that are roasted, ground and brewed just like coffee. Dark, rich, and full-bodied, Teecino brings you all the satisfaction of a robust brew with no caffeine reaction. Teeccino tastes mildly sweet from dates and figs, with only 15 calories.

PAIN DEFENSE - BREAKTHROUGH IN JOINT & MUSCLE PAIN

Defend yourself against repeat pain and suffering. This optimum pain relief system is one that works fro the inside-out to promote immediate, as well as long term relief. The PAIN DEFENSE, advanced pain technology system represents a breakthrough in pain relief. The Pain Defense Co. offers two scientifically designed internal and exteran formulas that provide optimum support, prevention and treatment for joint and muscle pain, working from the inside-out.

What is a work-out?

A workout is 25% perspiration and 75 percent determination. Stated another way, it is one part physical exertion and three parts self discipline. Doing it is easy once you get started.
A workout makes you better today than you were yesterday. It strengthens the body, relaxes the mind and toughens the spirit. When you work out regularly, your problems diminish and your confidence grows.
A workout is a persona triumph over laziness and procrastination. It is the badge of a winner - the mark of an organised, goal-orientated person who ahs taken charge of his or her destiny.
A workout is a wise use of time and an investment in excellence. It is a way of preparing for life's challenges and proving to yourself that you have what it takes to do what is necessary.
A workout is a key that helps unlock the door to opportunity abnd success. Hidden within each of us is an extraordinary force. Physical and mental fitness are the triggers that can release it.

A workout is a form of rebirth. When you finish a good workout, you don't simply feel better. YOUR FEEL BETTER ABOUT YOURSELF.

DID YOU KNOW

That by including fish in your diet two to three times a week, straight away you reduce your risk of heart disease by as much as 50 percent? Another good reason th visit our friends at SamTass Seafoods - 201-203 Richmond Rd, Richmond Ph:8234 0075 Open 7 days a week.

Is Disease Caused by Toxins?
An interview with Greg Ellis PhD

Along with the explosion in the number of chemicals introduced since World War II, there have been dramatic increases in incidence of auto-immune disease, allergy and common infections. This is not a coincidence, according to Greg Ellis.
"There are some 100,000 chemicals in common use, of which 25% are thought to be toxic, and nothing is known about synergistic effects. Newer chemicals are more potent and less biodegradable, he said, and most can cause genetic damage. Body fat has been tested to have a residue of 200 chemicals. Metals that can cause toxicities, including cadmium, beryllium, antimony, mercury and lead, are difficult to avoid. They are everywhere", said Ellis.
"These chemicals can weaken the immune system with effects that are subtle, chronic or long term. Autoimmune diseases alone are now estimated to affect 50 million people. Once in the chemicals act as toxins to block receptor-ligand binding sites, bind to proteins, lipids and nucleic acids, alter expression of critical gene products, cause changes in calcium homeostasis: and selectively kill cells."
Just a little bit of these toxins can cause problems and eventually affect organs, altering their structure and function. "The effect on the body is not all or nothing, but often partial blocking of enzymes that leads to subclinical toxicity and diminished function including central nervous system disorders and peripheral neuropathy," said Ellis. Lead, he noted, blocks hemoglobin synthesis.
"A toxic overload can cause cancer, but it can also manifest itself as minor ailments, such as a runny nose, or constipation." Ellis suggested that the increasing evidence of endometriosis is being triggered by environmental dioxin that accumulates in tissue. One cause of hypertension, he said is cigarette smoke, the biggest source of cadmium. For the most part, though, said Ellis, cause and effect are unclear, making it difficult to assign responsibility to a particular toxic agent.
Ellis maintained that metals and chemicals weaken the immune system and cause increased vulnerability to bacteria, viruses, fungi and parasites. He told of a three year old boy who had been treated with antibiotics practically his whole life, which he said is an increasingly common phenomenon.
People's livers and kidneys are being overwhelmed in attempting to detoxify these chemicals, said Ellis. While the liver is the main organ of detoxification, Ellis explained that the kidneys, skin and even the gastrointestinal tract may be recruited to assist. A skin eruption, for example, may signal that the skin is trying to eliminate a toxic substance. Five percent of eczema, he noted, is a reaction to nickel.
And when the body does try to treat itself, "we often mistake normal elimination processes for disease," said Ellis. Secretions are the body's attempt to detoxify itself, he explained. These can indicated levels of the body's response and include tearing, salivation, intestinal cramps, vomiting, diarrhea and pinpoint pupils. "By blocking symptoms, you are shoving toxins back into the body, Ellis said.
The first step in treating many disease is to eliminate toxins by stimulating the organs of elimination especially the liver and kidneys.
"First we clean the liver, which acts as a filter," said Ellis. "Then be sure we have the right raw materials to rebuild liver. Food is the first building block. We are not what we eat, but what our body will do with what we eat."
Clearing of all vital pathways is essential to improve metabolism and nutrient assimilation, he said. Eliminative organs, he said, include not only the liver and kidneys, but also the intestines as well as the blood, immune and lymphatic systems. In treating high cholesterol, Ellis said it is not enough just to manipulate the blood level. "We need to clean out and then strengthen the liver, using B vitamins and herbs and homeopathics."
Nutritional supplements are used in three ways. First, they can be used as a substitute for what the body is not doing. For example, hydrochloric acid can be given if it is not being produced in sufficient quantities. Supplements can also be used as a stimulant, to boost the adrenal gland, for example. However, this must be done in conjunction with the third function, which is support. Support is needed in the form of raw materials (food and supplements) to form new cells. Supplements may be vitamins, minerals, enzymes, amino acids or concentrated foods, such as freeze-dried liver, kidney, heart or lungs.
"Drugs do a good job of treating disease, but drugs do not cause health," said Ellis. Surgeons, he added, can only remove problems. If you treat diseases only, you severely limit what you can do for a patient.

Exercise Improves Cardiac Function

Because of its beneficial effects on cardiac performance, exercise is commonly prescribed for both healthy individuals and persons with cardiovascular disease. But what exactly causes the heart to improve its performance? Noting that daily exercise strengthens the heart and significantly reduces coronary artery disease and permanent damage to the heart due to sudden obstruction of blood flow, two researchers from the University of Texas conducted a study to determine whether these benefits were due to exercise-related improved pumping abilities and/or improved blood flow to the heart.
The study, published in Medicine and Science in Sports and Exercise (Vol. 33 No 4, p556) was performed on exercise-trained and cage-rested dogs. Fourteen dogs were subjected to either 12 weeks of dynamic exercise training or cage rest, then anesthetized and assessed. "No study up to this point had examined lateral blood flow to answer this question," says researcher Patricia A. Gwirtz. "We proposed to find out whether, during coronary artery occlusion, blood flow to adjacent tissue reduces the size of the infarct, thereby reducing myocardial dysfunction."
Analysis of the animals' hearts found a significant improvement in heart muscle contraction function in the exercise trained animals. Data suggest that cardiac function was improved during ischemia (i.e. low oxygen availability due to blocked blood flow because of increased blood flow to heart tissue bordering the site of the infarction.
Exercise training is already known to increase aerobic function and oxygen utilization in skeletal muscle by altering its metabolic characteristics, according to this study, it also benefits the heart muscle. The next time your members ask about the specifics regarding why exercise strengthens the heart, tell them that exercise aids the body in diverting blood flow by sending more blood to tissues surrounding the heart during a potential heart attack situation.

Exercise and Fat Storage

I'd like you to imagine that there's a switch on your forehead. When you flip that switch, it does three things:
1. It elevates several of you body's hormones that tell your body to burn more fat.
2. It decreases hormones that tell your body to store fat.
3. It gives your metabolism (basal metabolic rate) a boost.

Would you be flipping that switch pretty frequently? You bet you would! In fact, most of us would probably wear it out fast.

Now, what if it required a little effort on your part to flip it? Are you game? Would you be willing to exercise regularly to get that switch flipped - because that's exactly what exercise will do for you. Every time you exercise, the switch gets flipped.

For example, insulin is a hot topic right now because it's a "fat storage" hormone. Exercise decreases an elevated insulin level and allows fat to be removed from storage and burned as fuel!

Your basal metabolic rate is boosted a little every time you exercise. The more you flip the switch, the more it's elevated. And thje more it's elevated, the more fat and calories you'll burn - even after exercise!

Here's the bottom line folks; When you're sedentary, your body loves to hold onto fat. It likes to "store" as much as it can.

Conversely, when you exercise, your body screams for fat to be dumped. It does everything it can to get rid of fat. The more you exercise, the more it screams. So make it scream!

The Latest on Licorice

A new study has looked at Deglycyrrhizinated Licorice Root (DGL) in the treatment of 32 patients with duodenal ulcers, and found that it promoted healing of the ulcers and normalisation of the gastric mucosa (cells lining the stomach). Other studies have found that DGL and another licorice root derivative, carbenoxolone sodium, were effective in treating reflux oesophagitis, as well as stomach and duodenal ulcers, in humans and animals.
Caution: Do not use licorice if you have high blood pressure.

THE FINGER CONNECTION

After reviewing nearly 2,000 mind-body exercises, Dr Khalsa identified a few that he feels are the most powerful and easy to learn. These exercises, which balance the endocrine system and boost immunity, include slow, deep breathing techniques, the use of regenerating, vibrational sound currents (special spoken or changed syllables or phrases), and finger movements. Many of Dr Khalsa's exercises have been found to increase oxygen flow to the brain (as measured by PET scan devices, while improving the uptake of glucose, reducing the production of cortisol, and increasing dopamine levels.
The finger connection exercise is intriguing. It turns out that the fingers are strongly represented in the brain's map of the body. In other words, neuroscientists have shown that the brain is a miniature map of all the body's organs and parts. Touching the finger to the thumb on at a time, stretching the fingers, crossing them, or even playing the piano, for example, can actually stimulate the brain and increase mental energy.

Eat Fat, Stay Fit
Low fat diets can suppress an athlete's immune system

For the average person a low fat diet is beneficial for the prevention of numerous diseases. Most experts say no more than 30 percent of total calories should come from fat.
Bodybuilders and other athletes need more calories than the average person, but should those extra calories come strictly from protein and carbohydrates? A recent study that was published in the July "00 issue of Medicine and Science in
Sports and Exercise (32:S389-S395) recommends additional dietary fat for athletes to enhance immunity. According to the study, "Intense exercise and low fat intakes may suppress immune function." The researchers went on to claim that "athletes tend to train at a very high levels with inadequate rest, avoid excess fat and therefore have a high risk of infections."
How much do they recommend? "Increasing dietary fat intake to 32 percent of energy appears to reverse negative effects of a diet too low in fat. Increasing dietary fat intake of athletes to 42 percent of total calories and maintaining energy intake equal to expenditure does not have adverse effects on immune competency or blood lipid levels but improves endurance exercise performance at 60 percent and 80 percent of maximal oxygen consumption in cyclists, soldiers and runners."
Obviously, you shouldn't increase your dietary fat by eating more fried foods, rich desserts and snack foods. Instead, choose nuts, nut butters, avocados, salmon, trout, sardines, canola oil, olive oil and flaxseed oil. Also consider supplements such as fish oil capsules and essential fatty acids.

Cell Energy and Aging

Fatigue can be a sign of more serious illness. In fact, there's evidence to suggest that a decrease in cellular energy trigger the aging process, Alzheimer's and other disease.
Nearly 50 years ago, Dr Denham Hartmon of Omaha, USA, proposed that destructive molecules called fre4e radicals damaged cells and were the most basic cause of aging. His theory had now been taken a step further, with new research confirming that these free radicals are, in fact, the result of faulty energy production in the cells' mitochondria. In other words, the process of destroying - or oxidising - food to create energy releases large numbers of free radicals. Most are 'extinguished' by antioxidants, but some escape and damage the genes that control energy production in the first place. This damage makes energy production progressively more difficult, which ends up increasing the production of free radicals: A vicious cycle.
Researchers such as Dr Douglas Wallace of the Emory University College of Medicine in Atlanta, USA, are now beginning to focus their attention on this idea of deficient energy production, and how it can, in turn, bring about diseases such as Alzheimer's. They have found, for instance, that patients with Alzheimer's are significantly more likely to suffer from mutations in the genes controlling energy production. Studies testing the use of antioxidant vitamins to treat such cellular energy problems -firstly by neutralising free radicals, and then by slowing the age-related damage- are presently underway.

Could it be Allergies?

According to Dr Doris Rapp, author of Is This Your Child's World? (Bantam) your child's behavioural problems may be linked to allergies if any of the following apply:

* Does the child have bags under his eyes, skin problems such as dry or flaky skin, or bright red cheeks:

* Is the child often in a particular place when a behavioural change occurs? Is it accompanied by asthma or a head or stomach-ache?

* If attacks occur mainly at school, check his handwriting for unusual largeness or scribbling when in a certain room: This could indicate toxic chemicals in that area.

* Does the child's pulse rise in certain places, inside or out.

* Check whether the child coughs or wheezes when emotionally upset. This may indicate an allergy affecting the lungs.

A guide to dietary changes and supplements for children who might suffer from conditions prompted by allergens.

FOODS
· Increase omega-3 fatty acids (most commonly found in cold-water fish) and decrease omega-6 fatty acids (found in plants).
· Try to use olive oil rather than other vegetable oils.
· Using a process of elimination, check whether the child reacts to the most common allergens: dairy products, nuts, and shellfish
· Be alert to the possibility of an allergy to food dyes.
· Offer plenty of fruits and vegetables.

SUPPLEMENTS

· Vitamin C 200mg twice daily; half for children under 10 years.
· Vitamin B complex, especially B6, 200mg once daily; half for children under 10.
· Vitamin E 200 IU twice daily; half for children under 10.
· Selenium 200mcg twice daily; half for younger children.
· Vitamin A 2,500 IU daily.

Stress is a huge factor in immune-system health. In fact, there is a whole field of study dedicated to unraveling the complex interaction between stress and poor immune function called psychoneuroimmunology (PNI, for short).

Secrets of St John's Wort

More than an antidepressant, St John's wort is a valuable herb for infections, including the common cold and flu. Hypericin, an active component, has also shown action against some retroviruses, including HIV. Several recent studies have discovered other components of St John's wort that are active against a variety of animal and human viruses. While the clinical significance of this remains uncertain, many practitioners are using the herb to treat viral infections. However, recent reports in the Lancet indicate that it is not advisable to combine St John's wort with protease inhibitors or immunosuppressant drugs, such as cyclosporin. The herb may cause the body to metabolise these drugs too quickly, lowering blood concentrations of these drugs to insufficient levels.

Greater Physical Activity Lowers Mortality Rate

Although you may have suspected it awhile, it has now been proven that physical activity can reduce mortality rates. In a study involving women from the Nurses' Health Study, authors examine the association between recreational physical activity and mortality, and found that exercise can reduce death risk.
The study, published in the American Journal of Public Health (April 2001), involved 80,348 women between the ages of 34 and 59 (at the beginning of the study). Using an initial questionnaire (in 1980), with follow-ups every two years, the study asked women about their levels of physical activity, including walking, heavy gardening, sports, bicycling and heavy housework. Results showed that levels of physical activity were inversely associated with mortality risk.
Results also showed that the dose-response to exercise and mortality risk showed the greatest jump from the least active to the moderately active. In other words, between the levels of exercise (i.e., less than one hour per week, 1 to 1.9 hours, 2 to 3.9 hours, etc.) the greatest jump in improvement for mortality rates was made from the least active women (less than 1 hour per week) to the next level (1 to 1.9 hours). This is good news for your members who don't like to or can't exercise frequently.
The authors conclude that, "Our findings are in agreement with the well-known observation that people who are more physically active are at reduced morality risk relative to those who are less active."

Healthy Lifestyle Paves the Way to a Long Life

The long-sought formula for a longer life may have been found According to a study in the July 9 issue of Archives of Internal Medicine, eating a healthy diet, exercising regularly and not smoking may add up to 10 additional years of life to an individual's life span.
The study used data from a 12 year study of health and lifestyle habits among more than 34,000 Seventh-Day Adventists ages 30 and older. Adventists have high rates of vegetarianism, 40 percent exercise vigorously for at least 15 minutes three times a week and fewer than 1 percent smoke. The study compared Adventists' mortality rates at various ages with mortality rates of the general California white population. Male Adventists were found to have a gain of more than seven years over other men, and female Adventists had nearly 4.5 additional years of life than other women. The expected ages of death among 30 year old Adventists was 81 for men and 84 for women. Among vegetarian Adventists, who make up 30 percent of the Adventist population, the life expectancy for men was 83 and nearly 86 for women. The researchers say, "These results strongly suggest that behavioral choices influence the expected age at death by several years, even as much as a decade."
The researchers add that previous research has clearly outlined the benefits of a healthy lifestyle, but their research is the first to quantify the number of years a person can expect to gain from healthy habits.
For an abstract of the study, go to:
archinte.ama-assn.org/issues/v161n13/abs/ioi00635.html

Fit Men Less Likely to Die from All Causes

There is more good news for your members about the benefits of exercise. Findings from a new study indicate that being in good physical shape appears to reduce middle-aged men's risk of dying, not only from cardiovascular disease, but from cancer and other causes as well (Archive of Internal Medicine, Mar. 26, 2001). Finnish researchers found that poor cardiorespiratory fitness increases the risk of premature death as much as well-known risk factors such as smoking, high blood pressure, obesity and diabetes.
Findings were based on the study of almost 1,300 men who did not have cardiovascular disease, lung disease or cancer. The men, whose average age was 52, were followed for more than 10 years. At the start of the study, the men performed an exercise test on a stationary bicycle, and had their maximum oxygen uptake measured. Men who could exercise longer and who had greater oxygen uptake were more likely to be alive at the end of the study. Physically unfit men, who had the lowest oxygen uptake, were almost three times more likely to die from any cause, even after the researchers accounted for factors such as age, smoking and alcohol use. The risk of death was similar in men who could only complete a short exercise test.
While the effects of exercise on cardiovascular health are well known, the link between good physical fitness and a reduced risk off death from other causes is not well understood, the report indicates. Based on this study, the benefits of staying in shape appear to be wide-ranging. Men with high oxygen uptake and long exerr5cise tests were less likely to die, not only from cardiovascular disease but from all causes, including cancer.
"Poor cardiorespiratory fitness is an important and independent risk factor for premature death, and can be considered to be as important as smoking, hypertension, obesity and diabetes," the authors concluded.

Resistance Training Results in Fat Burning Up to Two Hours Post-Workout

Weight training should definitely be a part of your female members' exercise regime, it they are trying to lose weight. A new study, published in Exercise & Science in Sports & Medicine (33:932 - 938, 2001), found that resistance training resulted in fat burning for up to two hours after the exercise session.

The study included 10 women, ages 24 - 34, who regularly lifted weights but weren't "super fitness enthusiasts," says Carol A. Binzen, lead author of the study. The women were initially assessed for cardiovascular fitness and maximal strength, then, on separate days, underwent a resistance exercise session and a control session where they simply sat without exercising, with two non-exercise days in between. Energy expenditures were measured for 20 minutes before each session, during each 45-minute session and for two hours after each session. During the resistance exercise session, participants performed nine exercises (chest press, shoulder press, leg squat, leg extension, leg press, seated row, lat pull-down, biceps curl and triceps extension_ for three sets of 10 repetitions at 70 percent of their maximal strength, plus abdominal crunches.

On average, the women burned 155 calories during weight training, compared to 50 calories during the control session. By comparing measurements of blood lactate, VO2 max and respiratory exchange ratio, the researchers concluded that, after resistance exercise, 70 percent more fat was burned during the last 30 minutes of the two-hour recovery period than after the control session.

Binzen points out that, in addition to decreasing body fat and increasing lean body mass, metabolism and bone mineral density, "an acute bout of a typical resistance exercise session also facilitates a small increase in fat oxidation in moderately trained young women."" The researchers suggest that the results may be more pronounced in previously sedentary women who begin a strength-training program. Binzen concludes, "To get the maximum benefit, women need a combination of cardiovascular workouts and resistance training."

Water Safety
POINTING THE FINGER AT ALUMINIUM

Nearly half a million Australians now suffer from Alzheimer's disease, and that number is expected to triple by the year 2050. A recent study in the American Journal of Epidemiology provides, at last, a clear link between aluminium concentrations in drinking water and an increased risk of developing Alzheimer's. The French study found that people who lived in areas with aluminium concentrations greater than 0.1mg/litre had an increased risk for dementia and Alzheimer's.

Twins Show The Way

A new study from the American Institute for Cancer Research reports that up to three-quarters of cancers can be prevented with dietary and lifestyle measures. Researchers analysed data from more than 44,000 pairs of twins and found that factors such as eating a wholefoods diet, being physically active, maintaining a healthy weight and avoiding tobacco far outweighed any genetic risk component.

AND YOU THOUGHT YOUR DIET WAS BAD……

Having survived the Gulf War, the people of Kuwait are doing their level best to kill themselves off anyway, according to a report in the British medical journal Lancet. Kuwaiti citizens eat a disproportionate share of the 50,000 tons of red meat consumed annually in that country. Meat is served at every meal. A typical breakfast might be fried kidney and liver, topped with clotted cream.…) The obesity rate is the highest in the world. And as if that's not enough, few people exercise and nearly everyone smokes, including over 60 percent of children aged between 10 and 16.

Natural "Biocides" May Be Best

We fear man-made pesticides in our food, yet plants contain 10,000 times more natural pesticides - or biocides - than synthetic pesticides residues. In fact, according to researcher James Duke, the "10,000 more" figure is probably wrong. "With oregano, and perhaps most spices and herbs, we may ingest closer to 100,000 times more.
Yet natural biocides don't harm us, probably because we've adapted to them. So - why not use natural pesticides rather than synthetic ones? "Naturals are, on the average, probably more readily biodegradable. And if the naturals are as good as the synthetic pesticides, perhaps we should remove them from the food chain and put them in the pesticide cans. There could possibly be environmental and energetic as well as health benefits from using food derived natural pesticides rather than synthetic pesticides. Leave the synthetics in the minds of man, not the mouths of babies."
J.A. Duke, "Biting the Biocide Bullet", in poisonous Plants (Iowa University Press; 474-8).

What A Personal Fitness Trainer Can Do For You

Working with a personal fitness trainer is one of the fastest, easiest, and most successful ways to improve your health and fitness. In fact, personal training has proved so effective that it has spread beyond the realm of the rich and famous. Today, personal trainers are used by people all over the world, at all fitness, economic and age levels, to help them make lifestyle changes that they cannot achieve by themselves.
How do you know if hiring a personal trainer is the right choice for you? To help determine this, consider the following things a personal fitness trainer can help you to do.
1. Improve your overall fitness: Surveys show the primary reason people hire personal trainers is to get professional assistance to improve strength, flexibility, endurance, posture, balance, coordination, and cardiovascular health. A trainer will monitor your progress as well as fine-tune your program as you go along, helping you to work your way off plateaus.
2. Reach or maintain a healthy weight: Body-fat reduction, weight reduction or management, body shaping and toning can all be achieved with the aid of a qualified trainer who can provide you with the encouragement you need as you are being helped to set realistic goals and safe strategies to achieve them.
3. Learn to stick to it: Sticking with well-intentioned plans is one of the biggest challenges exercisers face. Qualified personal trainers can provide motivation for developing a lifestyle that places a high priority on health and activity.
4. Focus on your unique health concerns: Surveys show that 50 percent of personal trainers' clients have special medical needs, such as arthritis, diabetes, or obesity. A personal trainer can help you with these or other issues, including low back pain, rehabilitation from injury and pre/post-natal training. Your trainer can work with your physical therapist or other health care providers to plan a safe, efficient program that will speed your recovery or enable you to reach your health goals.
5. Find the right way to work out: You will learn the correct way to use equipment, in addition to learning the form and technique for cardiovascular work and free-weight training.
6. Stop wasting time: Get maximum results in minimum time with a program designed specifically for you.
Workouts that use your strengths and improve your weaknesses are efficient and effective.

GLUTAMINE
Why Take It?

Benefits
Imagine a nutrient that can improve human fat metabolism, increase the human brain's ability to function, strengthen your immune system and improve muscle mass all at the same time! Glutamine does all that, and some.
Recent studies show glutamine makes a unique contribution to protein synthesis (muscle growth), growth hormone elevation and in preventing the break down of muscle tissue. For anyone trying to build muscle this is great news!

Summary of Recent Findings on Glutamine
· Clinical studies have demonstrated that L-Glutamine is at least four times more effective in improving nitrogen balance than BCAAs (branched chai8n amino acids) in post-operative patients.
· Glutamine encourages protein synthesis and growth hormone release and, as a result, leads to enhanced rates of muscle growth and intensive workouts.
· Glutamine enables the body to maintain constant blood sugar levels and correct blood pH. It helps prevent hypoglycaemia (low blood sugar), since it is easily converted to glucose when blood sugar is low.
· In people on calorie-restricted diets it is possible to spare muscle tissue by providing abundant Glutamine through diet and supplementation. The Glutamine, rather than muscle tissue, will be broken down to provide glucose for energy. NOTE: L-glutamine, like all amino acids (protein provides 4 cal/g of energy, so don't forget to take this into account in calorie-controlled diets.
· Research has demonstrated improvements in memory retention, cognitive ability, and problem solving when glutamine was supplemented in the diet.
· Glutamine has anti-depressive properties.
· Due to its dependence on sodium transport, glutamine influences the volume of water in the cells, and the osmotic pressure (osmo-regulation) in various tissues.
· Glutamine helps eliminate leaky gut syndrome, which is one of the major causes of food allergies, and is often associated with high protein diets. The gastro-intestinal tract cannot function without glutamine present in the diet.
· Glutamine works inside the liver to produce the super powerful antioxidant Glutathione, which is one of the main "free radical fighters" within the body.
· Glutamine improves the immune systems ability to manufacture white blood cells that in turn fight infection. Supplementing with nutrients such as Glutamine can assist the body In resisting infection from pathogenic (un-friendly) bacteria.
· Glutamine can be used for energy in the brain, especially when blood glucose is low, giving the user a feeling of more energy, less fatigue and better mood.
· It has recently been discovered that Glutamine is an important source of fuel for the heart muscle.
· People who use NSAIDs (non-steroidal anti-inflammatories) such as Ibuprofen may have a special need for supplemental Glutamine.

Steer Clear of Alzheimer's - Stay Active

Staying active, both mentally and physically may reduce the risk of Alzheimer's disease, researcher's report. In a new study, the odds of developing Alzheimer's were nearly quadrupled in people who were less active during their leisure time between the ages of 20 and 60, compared with their peers. This seemed to be true, regardless of the type of activity, although spending time in intellectual pursuits appeared to be the most beneficial.
Several studies have investigated the connection between work, education and the risk of Alzheimer's disease and it appears that people who are better educated and more accomplished on the job are less likely to develop the disease. But there has been little research into the effect of leisure activities on the risk of Alzheimer's disease.
People with Alzheimer's disease were less likely to participate in passive intellectual and physical activities between the ages of 20 and 60. Even after the investigators took into account factors that could have influenced the risk of Alzheimer's, including age, sex, education, and socioeconomic status, people who participated in fewer activities than the average were 3.85 times more likely to develop the memory-robbing illness.
The differences between healthy participants and those with Alzheimer's disease were greatest in terms of intellectual activities.

PHYSICAL FITNESS AND BODY FAT BOTH IMPACT HEART DISEASE RISK

A recent study finds that both a persons' physical fitness and their level of body fat are important in assessing coronary heart disease (CHD). This means that even thin people need to exercise, and people who are overweight but fit still need to think about lowering or maintaining their weight.
The study, intended to examine the relationships between fitness, fatness and CHD risk, involved 212 black adults and 411 white adults, all of whom were sedentary for six months prior to the study. Participants performed an exercise test on a stationary cycle and had their maximum oxygen uptake measured, which reflects how much physical activity a person can perform.
Participants' body fat percentages were also measured. Participants with more body fat had a higher risk of heart disease when compared to the thinnest people in the study, with an 83 percent higher risk for those with high levels of body fat, and a 70 percent higher risk in those with moderate levels of body fat. But physical fitness was also significant in assessing CHD risk. When compared to the fittest people in the study, those with moderate levels of aerobic fitness were 39 percent more likely to develop heart disease, and those with low levels of fitness were 62 percent more likely to develop heart disease. "The results indicate that both fatness and aerobic fitness are important determinants of risk for future coronary heart disease," says Peter T. Katzmarzyk, lead author of the study.
The researchers advise people to focus on maintaining recommended activity levels and a healthy weight to achieve good heart health.
Source: Medicine & Science in Sports & Exercise 33: 585-590, 2001.

It's Not Too Late to Hit the Weights
Strength decline with age: cause and prevention

You don't have to be a scientist to realise that people get weaker as they age. In fact, only about 5 percent of people living in nursing homes suffer from mental incapacity. The majority wind up there because they're too frail to care for themselves. Most studies show that strength generally peaks at around age 30, then slowly declines. At age 50 the drop in strength becomes precipitous, it's all downhill from there. Any existing diseases, such as arthritis or cardiovascular disease are worsened by a lack of muscle strength and fitness in older people.
Several studies looked at the precise cause of age associated weakness. In the latest one physiologists studied 164 men and women, who were divided into groups based on their ages - specifically, 20s to 30s, 40s, 50s, 60s and 70s to 80s.* They were tested for muscle strength on leg extensions.
The results showed that muscle loss with age is based on a gradual loss of muscle size. It's the classic use-it-or-lose-it proposition. The study also confirmed findings that most of the muscle loss with age occurs in the type-2, or fast-twitch, muscle fibres, which happen to be the muscle fibres most responsive to growth with resistance exercise, such as weight training. They are, in effect, the muscle fibres that make you strong, and as they atrophy, your strength drops.
While the study showed that the decline in strength with age occurs as a result of muscle loss in both sexes, men also lose strength through a loss of muscle recruitment ability. That suggests men have an additional neuromuscular-based loss with age that for some reason doesn't occur in the same manner in women. It plays a major role in the loss of speed and power seen in most professional athletes as they age, although the precise cause of that loss remains a mystery.
An important point to consider with such studies is this: The results apply mainly to those who don't exercise. Other studies have shown that people who continue to exercise as they age have far less obvious muscle loss than their sedentary counterparts. Even people who begin weight training at an advanced age can get stronger. That means there's no time limit on when people can begin exercising, although time is certainly limited for those who don't.
*Akima,H., et al. (2001). Muscle function in 164 men and women aged 20 - 84 years. Medicine Science Sports Exercise. 33:220-26.

Chew On This

The following facts about dental health may surprise you.
· Time to spend brushing. The average American, spends only fifty-one seconds brushing. The time you should spend? About three minutes.
· That other dirty thing in your mouth. Tongue cleaning reduces bad breath and helps prevent plaque. You can brush your tongue while brushing your teeth or try a tongue scraper, available in most health food stores.
· Great gums. It's not just dental health that you preserve when you take care of your gums. Recent research suggests connections between gum disease and pre-term births, osteoporosis, and heart disease. Adults with gum disease may be 2.7 times as likely to suffer a heart attack as those with healthy gums. Researchers think the reason is that an anaerobic bacterium that lives in those deep pockets influences blood to clot.
· Treating the whole body. A holistic dentist may focus on any acute dental problems first, but he or she may also refer you to a naturopathic physician to give your overall health an overhaul using exercise, better nutrition, adequate sleep, and stress management to maintain your immune system.

When docs talk, will they prescribe a walk?

A recent study found that walking reduces symptoms of depression faster than many drugs. In the study reported in The British journal of Sports Medicine, 12 people suffering moderate or severe depression were encouraged to exercise by walking on treadmills for 30 minutes per day. The participants saw symptoms of depression drop by about a third after only 10 days of exercise. Five of the patients saw their scores fall by 50%. Drugs that treat depression often take an average of two to four weeks just to have an effect, and then can produce severe side effects. Walking may offer an important alternative to drug therapies.

A WALK A WEEK OFFERS HEART HEALTH PEAK

The Journal of the American Medical Association (JAMA) has published a study that examined women's heart disease risk and walking. The findings were very surprising: It doesn't take even as much as a brisk walk to reduce the risk of heart disease - an hour's amble will be enough, the study showed. Women who walked as little as one hour a week, even at a gentle pace, had about half the risk of coronary heart disease faced by women who got no physical activity. The findings came from 39,372 health professionals, age 45 and older, who kept track of their health status in a project called the Women's Health Study. This is not a call for laziness, though. The review of data showed the lowest heart disease riks was associated with the most vigorous activities.

NO PAIN, plenty to GAIN

Sustained moderate exercise best for weight loss

An encouraging new study published in Nature shows that the best way to boost metabolic rates is through moderate exercise coupled with fewer periods of inactivity throughout the day. Results suggest that moderately-paced, sustained activities promote weight loss more effectively than brief, high-intensity sessions at the gym. Walking, bicycling, even climbing stairs at home or the office can help weight loss if performed consistently, the study concludes. The activities can be as simple as parking and walking from the far end of the parking lot when you shop, or taking a walk around the block after dinner. In the study, in which researchers at Maastricht University in the Netherlands measured the activity levels of 14 women and 16 men for two weeks, it was found that the time that elapsed between low and moderate intensity activities is ultimately what determined how many calories were burned. Fewer periods of inactivity meant more weight loss, even if the activity was easy.

Getting Healthy with Fats

The key to vibrant health and successful weight loss is balanced nutrition. Here's a list of the best dietary sourc3s for each of these healthy fats. But remember: When they are processed or refined, the nutritional benefits of these oils are dramatically compromised.
Omega-3s: Eat fatty fish (choose from salmon, mackerel, sardines, or butter fish) three or four times a week. Or supplement with 1 - 3 g of fish oil or flaxseed oil daily. Other omega-3 sources are wheat germ oil, walnuts, pumpkin seeds, purslane, and hemp seed oil.
Omega-6s: Enjoy 1 - 2 g of borage oil or 3 - 6 g of evening primrose oil daily. Other omega-6 sources include black currant seed oil, pine nuts, pistachios, sunflower seeds and conjugated linoleic acid capsules.
Omega-9s: Eat 1 - 2 tablespoons of olive oil daily. Other tasty omega-9 sources include sesame oil, avocado, peanuts, almonds, pecans, cashews, hazelnuts, and macadamia nuts.
Anne Louise Gittleman, N.D., M.S., C.N.S.

Keeping Healthy Helps Prevent Breast Cancer

Postmenopausal women who remain active throughout their lives have a lower risk of breast cancer. Scientists at the Alberta Cancer Board in Canada found that women with the highest levels of activity were 30 percent less likely to be diagnosed with breast cancer than were couch potatoes (women who had the lowest activity levels).

The Canadians compared data from 1.200 breast cancer patients with women who did not have breast cancer. Researchers found no association between physical activity and risk of breast cancer among younger, pre-menopausal women.

They are not sure why activity prevents breast cancer. Reduced body fat or enhanced immunity may explain the connection. The lesson is that we need to remain active throughout life. It doesn't mean you have to race in the Tour de France, like Lance Armstrong. However, finding excuses to walk instead of ride, to do gardening instead of watching TV, are going to benefit you. Although this study did not show any particular benefit in younger women, good health habits are best established early (Am J Epidemiol 2001;154:336-347).

Another Way to Water Your Skin

Aromatic hydrosols are by-products of the distillation process that creates essential oils. These fragrant waters can be especially effective for those with very sensitive skin. They're saturated with moisturizing and skin-friendly acids and retain the herb's anti-inflammatory properties, yet are free of some of the potentially irritating compounds that are carried over into the essential oils. These waters make excellent, alcohol-free toners; they moisturize and soothe rather than dehydrate. You can generally find rose water or orange blossom water at your local health-food store or even some ethnic groceries, as they are used in cooking. You may even stumble across a more unusual hydrosol such as lavender or chamomile water. Please note; these are not the same as essential oils added to water. Hydrosols have a low pH, are hydrating and anti-inflammatory, and can be used freely. Essential oils need to be highly diluted.

Whey Protein in Cancer Prevention

"Whey protein diets result in increased glutathione (GSH) concentration in a number of tissues, and that some of the beneficial effects of whey protein intake are abrogated by inhibition of GSH synthesis. Whey protein is particularly rich in substrates for GSH synthesis. We suggest that whey protein may be exerting its effects on carcinogenesis by enhancing GSH concentration."
G. Bounous, G. Baptist, and P. Gold - The Montreal General Hospital and McGill University, Montreal, Quebec (Canada)

Intensity Is Key To Fat Loss

Studies done over the last 10 years have clearly shown that the best way to burn fat is through exercise, especially high-intensity aerobic exercise. This stimulates nervous system, which releases key hormones called catecholamines - the strongest stimulators of fat burning! These hormones enable you to train harder and longer by improving your ability to tap into your fat stores for energy. Your best bet is to perform 20 minutes of high-intensity cardio, first thing in the morning before your first meal. As your level of fitness improves, your ability to burn your own body fat dramatically improves - in other words, by losing fat, you become even more efficient at burning fat.

WEIGHT TRAINING CAN REDUCE DISEASE RISK

An issue of Prevention (49[1]:72-73; 1997) devoted an article to pumping iron, "Why Weight Training Is Essential." It explains that there's more to lifting than building "big, rippling muscles.
"Every day researchers seem to discover yet another reason why strength training may be the fountain of youth."
Aside from the obvious benefits, such as more strength, muscle, bone density and metabolic activity, it helps reduce the risk of diabetes, osteoporosis, heart disease, colon cancer, lower-back pain, arthritis pain, high blood pressure and high cholesterol. It also improves balance, mood, digestion and sleep.
So, even if you're hitting the iron for big, rippling muscles, you're getting quite a few health side effects too.

GRANDMA AND GRANDPA NEED PLENTY OF PROTEIN TOO

According to the Food and Nutrition Board of the United States National Research Council, the current dietary protein recommendation for healthy men and women of all ages in the US is .8 grams per kilogram of bodyweight. There fore, a man who weights 154 pounds, or 70 kilograms, needs only 56 grams of protein per day to maintain a positive nitrogen balance. Obviously, that's a laughably small amount for most bodybuilders, and it now appears it should be a laughable recommendation for the elderly as well.
"A large percentage of home bound elderly people consuming their habitual dietary protein intake - 0.67 grams of mixed protein per kilogram of bodyweight - have been shown to be in negative nitrogen balance," says an article in the American Journal of Clinical Nutrition (60:501-509; 1994. "The consequences of consuming marginally low amounts of protein for elderly individuals isn't known, but it's been suggested that immunocompetence and recovery from illness and surgery may be compromised. On the basis of the current and recalculated short-term nitrogen-balance results, a safe recommended protein intake for elderly adults would be 1.0 to 1.25 grams of high-quality protein per kilogram of bodyweight per day."
So an individual weighing 70 kilograms needs 70 to 87.5 grams of high-quality protein per day, not 56. Time to get those bodybuilding meal replacements into the hands - and stomachs - of our senior citizens.

Angina Prevented and Eased By Magnesium

The effects of magnesium infusions versus a placebo were compared in patients with angina.
71% of the subjects responded favourably to the magnesium, the benefits being dilation of coronary arteries, decreased angina pain, and relief of coronary spasm.
The authors suggested that long-term oral magnesium supplementation could be useful in preventing or reducing angina.
(Excellent natural sources of magnesium are green vegetables and their juices.)
Teragaw AH et al, Chest 2000; 118(6); 1690 - 5

An Apple a Day….Keeps Up the Antioxidants

Red Delicious apples have very high levels of free radical-scavenging antioxidants, which are most concentrated in the skin. 100 grams of apples with skins intact will supply 290mg of phenolic compounds and 143mg of flavonoids, while beneficial quercetins are only found in the skin. Tests found that when liver cancer cells were exposed to extracts of apples, their proliferation was inhibited by 57% if the apples had skins and 40% for apples without skins. Similar results were found for colon cancer cells.
Eberhardt MV et al, Nature 2000; 405: 903 - 4

Have Folic Acid (Vitamin B9) Every Day

To protect against heart disease and neural tube defects, supplementation with folic acid has been recommended.
A new study compared the effects of supplementing 250 mcg of folic acid daily with the effects of 500 mcg every second day. There was a greater reduction in homocysteine levels in those taking the smaller dose daily(a reduction of 1.52 mmol/l) than in those taking the 500 mcg every second day (0.88 mmol/l). This research confirms that folic acid daily is more effective than every other day.
Brouwer IA et al, Ann Nutr Metab 2000; 44: 194 - 7

Vaporize Fat With Green Tea

This herb has been used for thousands of years as a health tonic and immunostimulant. Its many benefits beyond this have just recently started to receive attention. For example, a recent study showed that green tea may help to inhibit the enzyme amylase, thereby slowing carbohydrate absorption. This may not sound like a good thing, but trust us, it is. By slowing the absorption, you may also inhibit the insulin response. All of this leads to a much lower propensity to store excess calories as body fat.
In addition, a recent study showed that green tea increased resting energy expenditure by four percent. For those looking to reduce body fat, green tea would make an excellent addition to your nutrition regimen.

Tribulus In A Nutshell

Tribulus terrestris, also known as puncture vine or Gokshura was originally a Chinese medical herb. Recently Bulgarian researchers found that it had significant effects on the hormonal system, where it was used in infertility research, and it has also became popular as a hormonal support for athletes. There has been little attempt, however, to document the possible beneficial effects for sports people.
Tribulus terrestris, containing mainly steroidal saponins of the furostanol type of which not less that 40% is calculated as protodioscin.
Tribulus will encourage LH and FSH to act via the pituitary gland and hypothalamus. As it is not an actual hormone itself, it will not be able to force your body and drive it along a particular path like synthetic agents, which have side effects. Its action encourages your own natural system towards growth.
Since the elevation of testosterone comes through the natural synthesis pathway with natural substrates, the ratio between testosterone and epitestosterone should not be altered by Tribulus. Epitestosterone is an isomer of testosterone which has weak antiandrogenic properties, and therefore is unlikely to affect sporting blood tests.
Other uses for Tribulus include assistance in sexual function in males, female and male infertility, assisting relief of female menopausal symptoms, and for cardiovascular purposes.
In human subjects treated for five days with Tribulus, increases in serum concentrations of growth hormone, insulin and aldosterone (without exceeding normal values) were noted. It had no effect on the concentration of cortisol, or prolactin. The increases were greater in those actively engaged in sports than in the untrained subjects.
References: 1 Taskov M, Milanov S, Maleeva A. MBI: Medicobiologic Information 1988; 1; 24-26

More Protein and Fewer Carbs May Be Healthier

The U.S. Department of Agriculture is the gatekeeper for nutritional recommendations in the United States. Its familiar food pyramid urges people to eat 55 percent of daily calories as carbohydrates, 15 percent of protein, and 30 percent as fat. Unfortunately, obesity rates have been climbing alarmingly. Heart attacks have now risen to the same rate they were in the 1970's. Dr. Donald Layman from the University of Illinois studied 24 middle-aged women who ate 1,700 calories a day diets for 10 weeks. One group followed the food pyramid, while another group ate more protein and fewer carbohydrates. The high protein diet group lost more fat and less muscle on the diet than did the food pyramid group. The ideal composition of the diet is extremely controversial. Scientists are a long way from determining the optimal balance between carbs, proteins and fats. Stay tuned.
(News Bureau, Univ. Illinois., Apr. 1, 2001)

Muscle is Nature's Fat Burner

People tend to get fatter as they age. That tight hard body you had when you were 20 is harder to maintain when you're 30, 40, 50 and beyond. Your metabolism slows by 10 to 15 percent between ages 30 and 60. Coincidentally, muscle mass drops by about the same percentage. Muscle is like the California of energy using tissues - the more muscle you have the more calories you burn. You can prevent middle age spread by maintaining your muscle mass. Even lifting weights two times a week for 30 minutes can build muscle and turn you into a fat burner instead of a fat storer. The added muscle will consume more calories and help you maintain a healthy weight. What's more, your new muscle will help make you look fit, healthy and young.
(Environm Nutr, Apr. 2001)

GLUTAMINE BUILDS MUSCLE MASS

Glutamine depletion is associated with immune system breakdown and overtraining in body-builders and other athletes. This important amino acid is made mainly in muscle and is used by tissues in the immune system, gastrointestinal tract, kidneys and liver. During intense stress and inflammation, the body uses glutamine faster than it can produce it. AIDS patients experience muscle wasting. Their survivability partly depends on their ability to maintain muscle mass. Dr. Judith Shabert and colleagues from Harvard Medical School gave patients a mixture of glutamine and antioxidants (for example, vitamin E, vitamin C) or placebo for 12 weeks. People getting the supplement, increased body weight, fat-free mass and cell water compared to the placebo group. This study is interesting to body-builders because they are also under tremendous physical stress when training for competition. Glutamine supplementation my help fight these stresses.
(Nutr., 17: 206-210, 2001)

WHO Links Fat and Inactivity to Cancer

Cancer is the second leading cause of death in the world - and the death rate is increasing. The World Health Organisation's (WHO) cancer agency speculated that one third of cancers of the breast, colon, kidney and digestive tract are caused by obesity and lack of exercise. Cancer doesn't pop up overnight. The alarming increase in obesity rates during the past five years will become the cancer deaths of 10 - 20 years from now. WHO recommended that obese people lose weight. Dropping only a few pounds will improve hormone profiles that contribute to cancer development. Weight loss - even late in life - contributes to a reduced risk of breast and uterine cancer. Problems with insulin metabolism have been lined to many cancers. Exercise improves insulin metabolism - but only during the days you are active. Exercise may help prevent cancer, but only if you are active on most days of the week.
(Associated Press, Apr. 6,2001)

Strong Body, Strong Mind

The link between a strong body and mind has been recognised for ages. The ancient Greeks were convinced that only when a harmonious balance between intellect and physical development was reached could a person unlock his or her true potential. This philosophy is reflected in a phrase admiring Romans used to describe the Greeks: "Mens sana in corpore sano," which means, "A sound mind in a sound body."
More recently, studies in the science of psychoneuroimmunology (the mind-body relationship) have begun to bear out, quantitively, what the ancient Greeks knew, intuitively, centuries ago - that when we strengthen our bodies, we are, in fact, strengthening our minds. The latest of these studies comes from Dr. Kristine Yaffe and colleagues at the University of California, San Francisco, and shows vigorous physical exercise may help stave off cognitive decline by as much as 40 percent.
"Active mice have been shown to develop more neural connections and healthier neurons in the hippocampus region of the brain compared to couch-potato mice," says Dr. Yaffe, which made her and her colleagues wonder if the same would be ture in humans.
To test that theory, the researchers had nearly 6,000 people complete a modified version of the Mini-Mental State Exam a sort of "test" to measure brain function, at the beginning of the study and again six to eigh years later. The amount and intensity of exercise each person normally engaged in was also quantified. Among those who regularly engaged in intense exercise, the researchers saw much less of a cognitive decline, which amounted to a protective effect of as much as 40 percent. And the good news is it wasn't merely a matter of all or nothing. A little bit of exercise, notes Dr. Yaffe, was also effective in terms of keeping people mentally healthy, while higher activity levels afforded even more protection.
For optimal cognitive fitness, the researchers recommend an integrated approach to physical fitness that includes regular cardiovascular and resistance-training exercise.

Vitamin C Extends Lifespan and Reduces Mortality, Gallbladder Problems and Stroke

In a four year study at Cambridge University, England, researchers found that high levels of vitamin C resulted in significant reductions in death from all causes.
Subjects with the highest serum vitamin C levels had approximately half the risk of all-cause mortality during the period compared to those with the lowest levels of vitamin C.
Low vitamin C levels were associated with higher deaths from cardiovascular disease, but in relation to cancer, only men had lower risks with greater vitamin C status.
The levels of vitamin C in the blood increased with higher intakes of fruits and vegetables.
Just one extra serving of fruits and vegetables per day was associated with a highly significant 20% reduction in risk of mortality from all causes.
This was independent of age, smoking, blood pressure, cholesterol level, diabetes and supplement use.
Khaw KT et al, The Lancet 2001; 357: 357-63

In a twenty year study of Japanese people over the age of 40, living in a Japanese rural community, there were 196 cases of stroke.
Investigation found a strong inverse correlation between the incidence of all types of strokes and serum vitamin C levels. In other words the more vitamin C in the blood, the lower the occurrence of stroke.
Yokoyama T, Stroke 2000; 3: 2297-9

In a study of 13,000 people aged between 20 and 90 years, 11% of women and 4% of men had gallbladder disease, and 8% of women and 6% of men had gallstones but without symptoms. Serum vitamin C levels were found to be inversely correlated with both symptom-associated and symptom-free gallbladder disease in women only, not in men.
In women, each increase in blood vitamin C of 27 mmol/l was associated with a 13% lower incidence of gallbladder disease, while women taking vitamin C supplements had a 34% lower incidence.
Simon JA, Hudes ES, Arch Intern Med 2000; 160(7):931-3

EXERCISE YOURSELF HAPPY

We know exercise is good for our fitness, not to mention or waistlines, but it could also be more effective than drugs for treating serious depression. Researchers at a Berlin University found that 30 minutes of exercise a day significantly improved the moods of patients suffering from depression. Half felt "substantially less depressed" after the 10 day exercise trial.

EXERCISE AND CANCER

Although the topic is an extremely complex one, there is evidence to suggest that exercise can reduce or even cure certain types of cancer.
Cancer is second only to heart disease as the leading cause of death in many nations. It's caused by out of control cell duplication in parts of the body. This creates a blockade on the supply of nutrients to and space for normal cells. Although many causal factors have been identified, it's difficult to identify a sole determinant.
Evidence suggests that physical activity may offer protection against various cancers, eg. bowel, breast, colon and left colon cancers. The physiological reasons are complex, but it has been suggested that exercise may increase the levels of anti-inflammatory cytokine and insulin receptor transmission in cancer-fighting T cells.
An hour of exercise a day can cut back the chances of breast cancer by up to one fifth according to a study conducted at the Brigham and Women's Hospital, Boston, USA. The reason- exercise can reduce the production of oestrogen. Oestrogen - the female growth hormone - can increase breast cell growth and with it the chances of breast cancer. Similar exercise benefits have been identified for ovarian cancer. Another positive research finding was that men who exercised regularly had an 83% lower risk of developing colorectal cancer (bowel) than sedentary men.
For many cancer sufferers, lack of energy is a common problem, but research has indicated that gentle aerobic exercise can stimulate energy levels.
In the world of sport, Tour de France champion, Lance Armstrong, and Barcelona Olympic sprint hurdles champion, Ludmilla Engquist have both made comebacks to top-level competition after suffering testicular and breast cancer respectively. Both cited sport and exercise as a key factor in their fightbacks.

LIFT YOUR SPIRITS WITH EXERCISE

If you're feeling down in the dumpshit the gym. It's the best way to perk yourself up, according to a growing number of studies. In fact, researchers are now saying vigorous exercise may be just as effective - if not more so - than such "mood-boosting" drugs as Prozac for fighting depression.
The latest evidence that exercise can be a powerful natural antidepressant comes from a German study of people with clinical depression. Dr Fernando Dimeo and colleagues at Freie University in Berlin found that as little as a half-hour of cardiovascular exercise improved the patients' symptoms - faster, in fact, than antidepressant drugs typically do.
The study, which is presented in the British Journal of Sports Medicine, reports that half the patients had improved significantly. "Our results indicate that, in selected patients with major depression, aerobic training can produce a substantial improvement in symptoms in a short time," the researchers write.
This is just one study in a recent flurry of research suggesting exercise to be the best way to beat depression. Another recent study from Duke University also found physical activity to be more effective at combating depression than prescribed medication.
Hopefully, this new wave of research will change the way some depressed patients are treated - especially those who are not interested in taking antidepressants, which often carry unwanted side effects.

PEPPERMINT FOR MORE PUSH-UPS?

Next time you hit the gym or the track, you might want to try taking a whiff of peppermint before hand. According to a study published in the July 2001 edition of the Journal of Sport and Exercise Psychology, peppermint odour seems to significantly increase athletic performance. In the study, 40 athletes under took a series of physical tasks under conditions of no odour or peppermint odour. "The peppermint odour condition resulted in increases in running speed, hand-grip strength and number of push-ups," says lead study author Dr. Bryan Raudenbush. Unfortunately, this odiferous performance-enhancing strategy only seems to work for increasing strength and speed - smelling peppermint had no effect on skill-related tasks such as basketball free-throw shooting.

PHYSICIANS AND RESEARCHERS SHOULD TAKE NOTE:

The Effectiveness of Using Essential Oils for Health and Well-being Is Not Bound in Folklore, But In Hard Copy Research Backed by Over 6,000 Years In Use.

WHAT ARE ESSENTIAL OILS?
Essential oils are the subtle, volatile liquids that are distilled from plants, shrubs, flowers, trees, bushes and seeds. An ancient process, oil distillation is a delicate and precise art that has been almost forgotten. Science is just now re-discovering the incredible healing power of essential oils, which are the lifeblood of the plant kingdom, and beginning to acknowledge their value.
The effectiveness of essential oils cannot be fully understood without some understanding of frequency. Frequency is the measurable rate of electrical energy flow that is constant between any two points. Everything has frequency Dr. Robert O. Becker in his book, "The Body Electric" establishes that the human body has an electrical frequency and that much about a person's health can be determined by it.

In 1992, Bruce Taino of Taino Technology, an independent division of Eastern States University in Cheny, Washington, built the first frequency monitor in the world. Taino has determined that the average frequency of a healthy human body during the daytime is 62 to 68 Hz. When the frequency drops, the immune system is compromised. If the frequency drops to 58 Hz, cold and flu symptoms appear; at 55 Hz, diseases like Candida take hold; at 52 Hz, Epstein Bar and at 42 Hz, Cancer. Taino's machine was certified as 100 percent accurate and is currently being used in the agricultural field today.

According to Dr. Royal R. Rife, every disease has a frequency. He has found that certain frequencies can prevent the development of disease and that others would destroy diseases. Substances of higher frequency will destroy disease of lower frequency.

The study of frequencies raises an important question, concerning the frequencies of substances we eat, breathe and absorb. Many pollutants lower healthy frequency. Processed or canned food has a frequency of zero. Fresh produce has up to 15 Hz; dry herbs from 12 to 22 Hz; and fresh herbs from 20 to 27 Hz. Processed, canned foods have no measurable frequency. It would seem we need a source of higher frequencies to maintain our good health.

Essential oil frequencies start at 52 Hz and go as high as 320 Hz, which is the frequency of Rose Oil. Clinical research shows that essential oils have the highest frequency of any natural substance known to man, creating an environment in which disease, bacteria, virus, fungus, etc., CANNOT live.

Further research has shown that with their immune-stimulating properties, essential oils enhance and support the building of the immune system, whether they be inhaled or applied on the body topically. Even those who contract a cold or the flu recover 70 percent faster using essential oils.

EXERCISE ATTITUDES: New study shows people judge others based on exercise

People who exercise tend to be viewed by others as smart and hard working.

If you want to make a good first impression, tell people you exercise. But be prepared to act: image melts quickly in light of real benefits of exercise.

Recent research indicates that people judge personality and intelligence partially whether a person is physically active.

One study conducted in Canada and published in the "Journal of Sport and Exercise Psychology", backs up the stereotypes of active and inactive. In the study, 627 men and women did nothing more than read descriptions of people, then rated their appearance.

People described as non-exercisers were perceived as sickly, scrawny, and sexually unattractive.

Since image doesn't always match up with reality, those who report they are inactive fact a potential social liability, says sports psychologist Jeff Jones, PhD.

The research rated personality impressions as well. Exercisers were considered hard workers, confident, and self controlled.

Jones points to many of his clients who don't exercise but work very hard. "They may be very bright, very sociable, but exercise is not a priority."

But some truth lies behind people's stereotyped impressions. Scores of studies show that exercisers are less depressed and more self-confident, with lower risks of diabetes, heart disease, and high blood pressure.

He believes there are definite benefits to exercise, which affect outlook. "Individuals who have exercised regularly tend to have a higher self-confidence and self-esteem and tend to have more goals in their life," he says. "Whether that's a factor that contributes to their being successful in other areas of their life, or whether that's simply a consequence of being a certain sort of person, we don't know."

The findings might also serve as a warning to non-exercisers. "If your're not an exerciser, then you might want to be careful how you share that information, because in certain situations like a job interview or a dating situation, you realise that that may carry some weight," says Jones.

JAMA ADMITS…CONVENTIONAL MEDICINE ERRORS ARE THE 3RD LEADING CAUSE OF DEATH IN THE U.S. AND YOU PAY FOR THIS???

In a mind boggling article published by The Journal of the American Medical Association - Vol. 284 No. 4 - July 28, 2000 the research finally admits to mainstream that they are killing 250,000 Americans per year. They estimate the figure to be low and say remember these are only the death figures, not the adverse side effects associated with disability or discomfort.
Unfortunately the JAMA article that was posted on the JAMA site has been archived into an area for paying subscribers only and it is no longer available for free viewing on-line. These are the stats that were in that article. I hope some of you out there saw it! It received no press at all.

12,000 - unnecessary surgery
7,000 - medication errors in hospital
20,000 - other errors in hospitals
80,000 - nosocomial infections in hospitals
106,000 - adverse effects of medications