If you’re not a coffee lover, you can skip this blog.
If you are somewhat addicted to this rich dark cup o’Joe….
then read on.

A large prospective study found a reduction in death among men and women who consumed 4-5 cups of coffee daily. Even decaf provided some benefits. This is the most recent study among several others showing the benefits of coffee drinking.

The “good stuff” may not be the caffeine, but two other compounds found in coffee. It may be the 3,5 Dicaffeoylquinic acid, a powerful antioxidant or Niacin (yes, B3). The study doesn’t ascertain the reason behind the lower death rate, but realizes that other unknown compounds in coffee could be contributing.

In the meantime, go brew a fresh cup of coffee and enjoy it with no quilt.

Medical News: Coffee Linked to Lower Death Risk – in Primary Care, Diet & Nutrition from MedPage Today: “”

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Celery and peaches lead the pack in containing the highest amounts of pesticides. See what else is on your shopping list and try to buy organic.

The Dirty Dozen: 12 Foods You Should Buy Organic – Good Food Life: “”

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Cardiovascular disease continues to be the leading cause of death in the U.S. According to the National Education Program (NCEP) guidelines, 50% of people who have a heart attack have normal cholesterol.
Other factors are involved including inflammation, oxidative stress and autoimmune disease of the vascular system. I gathered some interesting research about this number 1 killer. Here it goes:

1. We only need 10 minutes of brisk exercise a day to reduce heart attack risk by nearly 50%. Thirty minutes cuts the risk by 75%

2. There is a 50% reduction in heart attack risk 1 year after a smoker quits the habit.

3. Spending more than 4 hours a day in front of a computer or television can double ones’s risk of a heart attack.

4. While genetics plays a role, one international study found that 90% of the risks associated with heart disease are within our control (blood pressure, physical activity, smoking, diet).

5. Best way to survive a heart attack is recognize the symptoms, call 911, and chew (not swallow) an aspirin while waiting.

6. Recognize the symptoms: Over 70% of women have flu-like symptoms and NO chest pain at all! Others can feel chest pressure, squeezing or tightening that can radiate down the left arm, jaw or between the shoulders. Many people have nausea, indigestion, lightheadedness, sweating, shortness of breath and exhaustion.

7. Stress is considered an underlying factor in 70% of heart disease. Research shows that 1 single episode of anger increases the risk of a heart attack by 230%.

8. According to the American Heart Association, 19% of men and 26% of women over age 45 die within 1 year of having their first heart attack.

9. Best time to get to the hospital after the onset of heart attack symptoms is 1 hour. The typical time is 3-4 hours. The more time it takes, the more heart muscle dies.

10. Cardiovascular disease starts in your teens and 20′s. Autopsy reports from Korean War vets and Vietnam vets showed people just 18-20 years old had extensive coronary heart disease. The fact that childhood obesity has more than tripled in the past 30 years clearly shows the urgency and seriousness of this growing health problem.

Take good care of your heart…

References: Faass, N., “Dr. Mark Houston: A Nw Perspective on Cardiovascular Disease”.Townsend Letter- May 2012. p. 69-73.

Winslow, R. “The Guide to Beating a Heart Attack”. WSJ, April 17, 2012

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Holistic practitioners that practice functional medicine and nutrition remain at the cutting edge of health care.

For those that are suffering from illness, disease or pain, the question is why and where did these symptoms come from? How did these symptoms get started? It’s time to look up-stream.

Health care needs to be reformed because our current system isn’t working. The pharmaceutical companies continue to get stronger and more powerful. It’s time to look at healing and wellness as the mainstay of health care. And yes, that means making some changes…but it’s worth it.

FearLess Revolution – FearLess Blog – Wellness Wednesday: Changing Our Beliefs About Health: “”

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The recent news of the increased rate of autism has raised alot of questions and concerns. Is there really a growing incidence of autism or is it that we have better screening techniques?

Autism is a neurological disorder in which there are 3 main issues. The problems involve communication, social (sharing emotions and understanding how others feel) integration and problems with routines and repetitive behaviors. Each child has their own unique set of challenges and these can vary from mild to severe.
In the 1980′s, the rate of autism was 1 in 5000. The rate has now sky-rocketed to 1 in 88 children having autism spectrum disorder. This may be real numbers, or it may be due to the fact that doctors have gotten better at diagnosing this disorder, as well as the definition being broadening to diagnose mild cases.
The true causes of autism are unknown, but there are multiple factors being considered. Among them include toxic chemicals in our food and environment, medications, advanced age in pregnancy, the use of infertility drugs, and other medical issues. The most recent new finding is the risk of older fathers. Men over the age of 50 have twice the risk of having an autistic child.

There has been a lot of discussion of genetic predisposition for autism, but it doesn’t explain the increasing incidence of autism in the past 20-30 years. We need to look at the environmental changes impacting the immune system. A significant amount of our immune system (70%) is housed in the gastrointestinal tract. Increased inflammation in the intestinal cells can alter gut flora and lead to intestinal permeability, or what is known as “leaky gut”. The role of increased permeability and immune dysfunction has been confirmed with autistic children. The correct gastrointestinal environment helps to re-set the mucosal immune system, eliminate inflammation and allow nutrients to be better absorbed to provide an environment for balance and healing.

One treatment that I have seen to be very effective is a gluten and dairy (casein) free diet. I recommend that parents try this diet for 2-3 months with their children.
I also recommend stool studies to look for parasites, yeast or overgrowth of bacteria. Food allergies and intestinal pathogens are leading causes of inflammation in the intestine. Many autistic children are also found to be low in essential fatty acids and retinol (Vitamin A). These children can have problems with malabsorption which effects the ability to absorb important fats, proteins and carbohydrates for brain health.

If our children are suffering, it effects all of us. Early intervention has definitely shown a better prognosis.

Horvath K, Zielke RH, Collins J, et al. Secretin improves intestinal permeability in autistic children. J Pediatr Gastroenterol Nutr 2000; 31: S30-31.

Horvath K, Peman JA. Autistic disorder and gastrointestinal disease. Curr Op Pediatr 2002;14: 583-587.

For more information, go to http://www.autism-society.org/.

Medical News:Autism Rate Climbs Again – in Pediatrics, Autism from MedPage Today: “”

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I almost passed by this article when I read the headlines assuming I would see the good foods/bad foods list and the importance of exercise. I was surprised what I found.

Read more to learn about how chocolate, wine and some sugars are OK. Also laughter, sleep and clean air can actually help you lose weight.

Diet Secrets: 13 Things Experts Won’t Tell You About Weight Loss, From ‘Good Morning America’ and Reader’s Digest – ABC News: “”

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I must say, when I first saw an article on how video games effect us, I was hoping to share it with my 2 teenagers and pride myself on telling them how bad video games are and how they need to limit their gaming. Boy, was I surprised!

First of all, it’s amazing that 72% of U.S. households play video or computer games, with most players between the ages of 18-49. The impressive part of this article was that the studies were held independently of the companies that sell video and computer games. Improvement in creativity, decision making, focus and perception were among a few of the benefits of gaming. And the more violent action games had the strongest beneficial effects on the brain.

Gaming does have its downside. Some people can have a problem with compulsive gaming. Other studies have found an association with weight gain, depression and problems with emotional control.

The fact is…video gaming changes brain physiology. It’s not all bad if it’s played in moderation.

When Gaming Is Good for You – WSJ.com: “”

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Many women suffer from migraines that primarily take place before or during their menstrual period. Of course with all headaches or migraines, an integrative approach to treatment begins with identifying the underlying cause rather than the symptoms alone. In this case, a woman’s natural hormone fluctuations are the cause of this inflammatory response.

With menstrual migraines, women also often have other PMS symptoms such as breast tenderness, bloating, and abdominal heaviness or pressure. These signs of fluid retention are seen most frequently in women who have high estrogen levels compared to progesterone levels. The fact that we have estrogen receptors on our blood vessels helps us to treat this in 2 ways. Yes..hormones are everywhere!!

First, we need to assist the body in excreting estrogens more efficiently. Second, it is important to support the bodies production of progesterone where progesterone is low or suboptimal relative to estrogen.

Here are 3 herbs that do just that:
1. Vitex agnes castus- otherwise known as Chasteberry. This herb has been used for hundreds of years for women’s hormones issues and in particular menstrual migraines. By helping women ovulate more effectively, the body will naturally increase progesterone levels premenstrually. This herb works on the pituitary gland and acts on the ovaries and adrenals. It is taken twice daily.

2. Taraxicum officinalis- otherwise known as dandelion. This herb will help lower excess estrogen in the tissues by supporting the liver in metabolizing estrogen and promoting the release of bile.

3. Sanguinaria canadense- known for its effects with any vascular event, such as hot flushes and migraines.

You may want to get these herbs customized by an herbalist. Migraines can be managed naturally if the underlying causes or triggers are found. Talk to your practitioner on ways that you can find relief.

Reference: Stansburaass,J., Faass, N. Botanical Treatment Strategies: Migraine Case Studies. Townsend Letter-Feb/March 2012. p.84-88.

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The overweight-obesity epidemic can’t be solved with a “quick-fix” pill. We need to make serious changes in our lifestyle.

A new obesity drug, Qnexa, is awaiting approval by the U.S. Food and Drug Administration (FDA) to come to market. The FDA has not approved a weight loss drug in 13 years due to the risks and side effects which are serious.

Most, if not all of these drugs have consistently had warnings for heart problems. This new drug, Qnexa, is no exception. It comes with side effects such as heart problems, lack of concentration and fogginess, and birth defects. The problem is that obesity raises the risk of heart disease as it is, and to add another drug that exacerbates that risk could be quite dangerous.

The other interesting fact that coincides with the epidemic of obesity is the growing problem of insomnia in our country. We just can’t sleep at night! The stress in our individual lives has increased with the economic crisis and global changes. We are effected by our day-to-day stresses and as a collective, we feel the fear body of all humans.

What does sleep have to do with obesity?
The NHANES study showed that if people slept less than 6 hours a night, they had a 235% increased risk of becoming obese compared with those who slept 7 hours a night. Lack of sleep changes our hormones. Ghrelin, a hormone that drives people to eat more increases, and Leptin, a hormone that controls appetite, decreases when there is sleep deprivation. There is also a rise in our stress hormone, Cortisol, when we are up at night. Our bodies don’t need to be active to raise Cortisol. An active mind is all that’s needed to increase Cortisol. Cortisol stimulates insulin and increases glucose production in the liver, also adding to insulin resistance.

Enough of the chemistry class…here’s what to do:

1. Cut out the carbs, except for fruits and veges. avoid starchy carbs like bread, bagels, pasta, crackers, potatoes, yams and squash. Eat 2-5 cups of colorful vegetables. Eat good proteins and healthy fats (fish, avocado, nuts, legumes, beans and eggs).

2. If you are not sleeping, get it checked out. Rule out sleep apnea by getting tested with a free test that checks your oxygenation while you sleep. It it’s abnormal, then get a sleep study. Get at least 7 hours of sleep. Insomnia raises your risk of heart disease, diabetes, obesity and hypertension.

3. Move! Even if it’s just walking around the block or up and down your stairs. Walk or take a fun exercise class with a friend. It’s the DOING that needs to happen. The more you do, the more your body will want to keep doing.

4. Avoid weight loss drugs. No sooner are they on the market, than they are removed due to people experiencing dangerous side effects. It’s not worth the risk.

5. And lastly, believe in yourself! You can make the small steps that go a long way in losing weight, feeling better and staying healthy.

Reference: Morstein, M. Metabolic Syndrome and the Menopausal Woman. Townsend Letter-Feb/March 2012. p. 90-95.

Qnexa Ruling Renews Debate About Its Benefits and Risks – ABC News

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More research is being done in the area of degenerative diseases such as Parkinson’s and Alzheimer’s disease, and its relationship with metals. We are finding certain metals that accumulate in the brain may impair or alleviate symptoms of Alzheimer’s and Parkinson’s sufferers.

The tiny metal ions of iron, copper and zinc serve many functions in the body. They facilitate chemical reactions in the brain and other parts of the body. These trace metals generate energy and preserve the protein structures in brain tissue. If these metals are not kept in check, a variety of disorders can take place.
For instance, we now know that low iron can cause anemia and make us feel tired. But too much iron, especially in the brain is toxic and has been linked to Alzheimer’s and Parkinson’s diseases. Accumulated iron produces free radicals which are highly reactive molecules that can cause brain damage.

The balance between copper and zinc is also crucial. Copper and zinc are regarded as neurotransmitters and are in high concentrations in the brain. Behavior disorders have been associated with elevated copper and low zinc levels. These include hyperactivity, attention deficit disorder, depression, severe PMS and post-partum depression. Elevated copper levels can also manifest as acne, eczema, sensitive skin, headaches and poor immune function.

Many biotech companies are now looking into metal-lowering drugs for treatment of Alzheimer’s and Parkinson’s diseases. This may be alittle tricky given that it’s hard to target metals in specific parts of the brain. For instance zinc helps neurons communicate in the hippocampus (a brain region involved in memory and learning), but if zinc is pushed in a region that it doesn’t belong, it could cause epileptic seizures.
There are also some genetic mutations that regulate these metals and their absorption in the brain (ALS, or Lou Gehrig’s disease). Irregardless of the biochemistry we were given, we need to realize that these metals play a vital role in neurological disease. These metals are influenced by aging, disease, food sources, supplements and cooking in metal pans. You don’t have to look far to get some answers. Serum levels of zinc, iron and copper can be easily measured.

More research is on the way….

A New Target In Fighting Brain Diseases: Metals – WSJ.com: “”

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What would Valentine’s Day be without chocolate?

Here are the top 5 benefits of dark chocolate:

1. Prevents Heart Disease- like green tea and wine, dark chocolate has polyphenols, which act as potent antioxidants. These polyphenols can actually lower LDL cholesterol by 10%.

2. Improves Mood- dark chocolate releases endorphins, and also contains the chemical serotonin. Both these chemicals make us feel good. It also contains phenylethylamine (PEA), the same chemical your brain creates when you fall in love.

3. Skin Protection- researchers in Germany found that flavonoids in chocolate absorb UV light and increase blood flow. They even saw improvements in complexion.

4. High in Vitamins and Minerals- dark chocolate contains potassium, copper, magnesium and iron. The copper and potassium help prevent stroke and heart problems. The iron can protect against iron deficiency, and the magnesium prevents type 2 diabetes, high blood pressure and heart disease.

5. Contains Theobromine- This chemical has been shown to harden tooth enamel, which can prevent cavities. This is a close relative to caffeine which also enhances mood.

The definition of dark chocolate is somewhat loosely termed. Most recipes calling for dark chocolate contain about 60% cocoa. But the cocoa content of commercial dark chocolate can range from 30% (sweet dark) to 70-80%.

The down-side. Is there any?

The fat content from the cocoa butter is high in saturated fat. but most of this fat is stearic acid, which studies have shown does not raise cholesterol. Milk chocolate on the other hand, contains butterfat, which can raise cholesterol and is lower in antioxidants.

Happy Valentine’s Day!

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You thought a high salt diet came from using the salt shaker? Think again.

Most of the salt we eat comes from common foods at the grocery store and restaurants. We know salt exists on chips and pretzels, but there is hidden salt in foods such as soups, breads, cereals, cottage cheese, deli meat and even pork and chicken.

We love salt. It tastes good and is used as a natural preservative. It also helps balance fluids in the body, contracts and relaxes muscles, transmits nerve impulses and allows substances to flow in and out of each cell. But too much of a good thing can cause health problems.

A new report from the (CDC) Center of Disease and Prevention shows that bread, pizza, poultry and cold cuts top the list of high sodium foods. Health problems from too much salt (or sodium) include high blood pressure and risk for heart disease which includes stroke, heart attack, heart failure and kidney disease. The problem is that these diseases sneak up on us. Meaning they don’t have obvious symptoms and are “silent”.
The prevalence of hypertension among adults 20 years of age or older increased from 24% to 34% between 2005-2008 (http://www.cdc.gov/nchs/data/hus/hus10.pdf#066). The life-long risk of developing hypertension after age 60 is approximately 90%.
High blood pressure being defined as systolic BP> 140 mmHg or average diastolic BP>90 mHg. So age naturally increases our risk of hypertension. Why add unnecessary salt to the fire?!

So how much salt is OK? On average, we consume about 3200 mg of sodium per day. The healthy target is 2300 mg/day or 1 tsp. Only about 5% of salt is added as salt when we prepare food or from the salt shaker.

It’s time to read labels and ask servers or chefs about salt in your food. You may be surprised how much sodium is in your diet. And please, please get your blood pressure checked.

Bread a culprit in Americans eating too much salt | Reuters: “”

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Mindful eating is becoming more and more popular. It is much harder than it seems. It’s all about slowing down and smelling the food, feeling the textures, and really tasting the flavors of every bite we eat.

Be present, and focus with gratitude what is in front of us.
No talking, no TV, no computer or texting….

Try it. You may learn something about your eating habits.

Mindful Eating as Way to Fight Bingeing – NYTimes.com: “”

(Via .)

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You may unknowingly be exposing yourself everyday with toxic chemicals that can cause irritation to eyes, skin, internal organs and even raise your risk for cancer.
Most of these everyday products pollute the environment, but more importantly, they pollute your body.

Manufacturers are not required to list the ingredients in their products, and many of these chemicals have never been tested!!

Read more about what’s in your house, and what you can use thats safer.

FearLess Revolution – FearLess Blog – 8 Household Cleaners You Should Avoid

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Take a look at these foods and you’ll find a common theme.

The majority of them contain antioxidants, fiber, protein, omega 3 fatty acids and other nutrients (potassium, magnesium and B-vitamins).

The protective effects of these foods include lowering cholesterol, diabetes, arthritis and other inflammatory diseases, as well as prevention of certain cancers. They also have beauty benefits for your skin and circulation.

Try them out for your health and beauty…

12 Beautiful Foods for 2012 – YouBeauty.com

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