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WHAT THE NEW ORGANIC RULES MEAN -- In October, 2002, the Organic Food Production Act became law, requiring organic-food purveyors to meet United States regulated standards. Farmers, manufacturers, or grocery stores hoping their products will be deemed legally organic will have to keep the following requirements in mind: No pesticides, fungicides, or chemical fertilizers for plants. No antibiotics or medicines for animals. No fertilizing with sewage sludge. No irridation (a germ- killing procedure used for plants). No bio-engineerings. No commingling (organic products must not have contact with non-organic ones, including soil, storage, transport, grocery shelves, etc.). No nonorganic ingredients in animal feed. Animals must have access to the outdoors. Farms must be free of "taboo" chemicals and procedures for a minimum of three years. Farmers must participate in soil-conservation efforts. Farms and manufacturing facilities must undergo periodic inspections.

WHAT TO LOOK FOR ON NEW ORGANIC LABELS -- "100% organic" - contains only organic ingredients; may feature USDA seal. "Organic" - At least 95% organic; may feature USDA seal. "Made with organic ingredients" -­ At least 70% organic; no USDA seal, but up to three organic ingredients may be listed on label. For products with less than 70% organic ingredients, the organic components may be listed on the information panel only; the word "organic" may not appear on the front of the package.

PEANUT FYI -- The peanut probably has more aliases than any other food. It has been called a goober, guinea seed, pinda, pistache de terre, groundnut, monkey nut, earthnut, manilla nut and more. But make no mistake, the peanut is NOT a nut, even though it has been tagged with a number of nutty names. The peanut is a legume that grows underground. It can rightly be called a ground pea because it belongs to the pea family.

WINE - A HEALTH DRINK? -- Wine drinkers have healthier lifestyles than people who drink other kinds of alcoholic beverages or who do not drink at all. A recent study conducted at the University of North Carolina shows that people who prefer wine consistently eat less fat and cholesterol, smoke less, and exercise more than those who drink other spirits. Abstainers, who made up about a fifth of the study's subjects, ate fewer fruits and vegetables and more red meat, and smoked more than wine drinkers. The implication of the study is that the benefits of wine drinking may not be merely physiological; preferring wine may be part of an overall pattern that contributes to better health.

GINGER AND KNEE PAIN -- People with osteoarthritis of the knee may be able to reduce symptoms of the disease by consuming highly concentrated ginger extract, according to a preliminary study's findings. In the study, 247 patients with osteoarthritis of the knee who were experiencing moderate to severe pain were split into two groups. One group took purified, concentrated ginger extract while the other group was given an inactive placebo pill. 63 percent of patients taking ginger reported a reduction in knee pain while standing, compared with 50 percent of those who took the placebo. Those taking ginger also reported less pain after walking 50 feet.

EASY WAY TO TREAT DRY PATCHES -- To relieve dry patches, massage in vegetable shortening like Crisco. Sounds absurd, but it is actually emollient rich and full of vitamins and replenishing oils - plus, it is preservative and fragrance free.

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WELLNESS QUESTIONS & ANSWERS

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** Q & A #1:

What about iron?

For decades we have been told that we need iron to "build our blood," and therefore, many people believe they need to supplement with additional iron. However, even women who lose some iron each month during their monthly cycle may not need additional supplementation to replenish their iron. When you eat a balanced diet, you usually consume enough iron to maintain the proper iron levels. Iron is usually present in green-leafy vegetables like spinach. It is also found in red meat and liver. In fact, most people do not need to include an iron supplement in their diet because too much iron is not good for our health. Recently, it was discovered that iron stimulates free radical production in the body when the iron levels become too high. As many of you are aware, free radicals can cause all types of havoc in the body resulting in damage to tissue. Therefore, it is recommended that you do not supplement with iron unless you have been diagnosed as needing it by a licensed health care professional. If you do need additional iron, talk to your health care professional about the need to consume adequate levels of vitamin C since it helps absorption and utilization of iron. Ask them about consuming coffee, tea, and dairy products while taking an iron supplement since these may inhibit iron absorption. Be careful with dietary supplements and multivitamins. Companies who are up on the current research do not include iron in their supplements. If you donate blood on a regular basis, you help keep a record of the amount of iron in your body in addition to helping others.

** Q & A #2:

Since fruit gets sweeter as it ripens, does that mean it contains more calories?

No. The fruit contains the same amount of calories at all stages after it matures and during the ripening process. The reason it tastes sweeter is that the larger carbohydrate molecules are being broken down by naturally occurring enzymes; these produce a sweeter taste, even though the same amount of carbohydrate is actually present. You can liken this scenario to eating a soda cracker, which is mostly made up of larger molecules of starch. Hold the cracker in your mouth a few moments, and it will begin to taste sweet, even with the same amount of carbohydrates.

** Q & A #3:

Is it okay to stop a sneeze?

Actually, no. But if you do try to hold your breath, do it by sealing your lips and lightly pinching your nose while still sneezing. If you pinch too tight, you may create enormous pressure in your nose and throat. This can force (or spread) infection up into your sinus tissues and ears through your eustachian tubes.

** Q & A #4:

Do food-combining diets work?

For weight loss purposes, you should always remember a very important factor - calories are calories. Still, proteins, fats, and carbohydrates require different enzymes to digest. And foods that are high in fats and proteins naturally travel through the digestive tract more slowly, because it takes longer for them to digest. By comparison, carbohydrates travel through much faster. So you can greatly support the function of your digestive system by partially separating the foods somewhat when you eat them. In general, eat your carbohydrates earlier in the meal. This way they can travel on through, which permits adequate time for the digestion of proteins and fat. This naturally results in less gas, bloating and other digestive upsets. This practice is usually referred to as "food combining" and several books, loaded with good tips, are available on the subject.

** Q & A #5:

Can you provide me with some tips to relieve coughing?

Coughing is an interference of the breathing responses to airflow. A natural air effect common to a respiratory condition, coughing is the airway to breathing congestion and sensitivities. There are many different kinds of treatments prescribed for coughing. Some of these include: (a) drinking your favorite "hot" teas and broths daily; (b) taking warm oil baths or showers nightly prior to bed time while rubbing or massaging your body with your favorite herbal oils during your bath or shower; (c) sitting quietly inhaling and exhaling through the nostrils; (d) sipping lukewarm water at room temperature frequently and slowly dissolving the water through the esophagus during the day; (e) keeping warm as much as you can; (f) having someone massage your upper back and chest areas. These remedies can help soothe, cleanse, and clear the blocking of the airways, thus reducing the cough.

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FEATURED MINI-ARTICLE

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In fact, the question may actually be: "How often is enough?" According to fitness expert, Jaime Brenkus, small amounts of exercise more often is where it is at. And he should know. Jaime speaks as a certified health and fitness instructor from the American College of Sports Medicine, the national standard for sports team trainers at the professional and collegiate levels, physical therapists, and top-quality fitness experts.

Recent research backs him up, too. The American College of Sports Medicine and the Centers for Disease Control have revised the exercise standards of the eighties. It is no longer considered necessary to work out for at least an hour three times a week. The newest research shows that you can achieve the same beneficial cardiovascular effect by doing ten minute bouts of exercise several times during the week. Such exercise could be as simple as a brisk ten minute walk or stationary bike ride in the morning and evening. It is now known that the effects of exercise are cumulative. That is good news indeed, because most people find it hard to dedicate significant amounts of time at any one session.

Research also shows the value of aerobic exercise in maintaining healthy cholesterol levels. For instance, people who walk a mile in twenty minutes improve their good cholesterol, the high density lipoproteins (HDLs), just as much as those who covered the mile in almost half the time. Most of the benefit of exercise comes from doing a little bit.

Ten minute workouts are state-of-the-art today. Why? One reason is that people will do them. And keep in mind that the benefits of exercise are cumulative. Think about it: if you exercise six times per week for ten minutes each time, over the course of a week you have completed one hour of body conditioning. That is more than most do. Getting ten minutes in during your lunch break is easy. Activities like climbing a few stairs, walking across parking lots, mowing the grass, all add up.

"We are talking about pure physics," says Brenkus. "What is the difference if you work out three times a week for thirty minutes or nine times for ten minutes? And, nine times is less than just ten minutes in the morning and evening, Monday through Friday. Combined with sensible eating and taking quality supplements, fitness is a no-brainer."

The days between Thanksgiving and mid-January usually take their toll on our waistline. As we face the most difficult time of the year for staying fit, make it your commitment to get as many of those short ten minute bouts in as often as you can. They will go a long way toward keeping you well through the winter and your body feeling good.

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THE HERBAL CORNER

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The use of Willow Bark dates back to the time of Hippocrates (400 BC) when patients were advised to chew on the bark to reduce fever and inflammation. Willow Bark has been used throughout the centuries in China and Europe, and continues to be used by herbalists today for the treatment of fever, pain (particularly low back pain), headache, and inflammatory conditions such as arthritis. Although the bark of the white willow is most commonly used medicinally, the bark of related species, such as black willow, have been shown to have the same beneficial effects.

The willow family includes a number of different species of deciduous trees and shrubs native to Europe, Asia, and some parts of North America. Some of the more commonly known are white willow/European willow (Salix alba), black willow/pussy willow ( Salix nigra), crack willow (Salix fragilis), purple willow (Salix purpurea), and weeping willow (Salix babylonica). The Willow Bark sold in Europe and the United States usually includes a combination of the bark from white, purple, and crack willows.

Willow Bark's most important medicinal qualities are its ability to ease pain and reduce inflammation. In fact, it was from salicylic acid, one of the ingredients in Willow Bark, that aspirin was originally synthesized. Studies have identified several other components of Willow Bark which have antioxidant, fever-reducing, antiseptic, and immune-boosting effects.

Studies suggest that Willow Bark may be useful for the following conditions:

1. Headache: Willow Bark has been shown to relieve headaches and some experts suggest that it may be preferable to certain conventional therapies such as ibuprofen and other non-steroidal anti-inflammatories, which have been linked to serious gastrointestinal side effects. Large-scale studies are necessary to fully determine the safety and effectiveness of Willow Bark for chronic or recurrent headaches, however.

2. Low Back Pain: In a study of nearly 200 people with low back pain, participants who received Willow Bark experienced a significant improvement in pain compared to those who received placebo. Moreover, participants who received higher doses of Willow Bark (240 mg salicin) had more significant pain relief than those who received low doses (120 mg salicin).

3. Osteoarthritis: In a small study of people with osteoarthritis of the neck or lower back, those who received Willow Bark experienced significant improvement in symptoms compared to those who received placebo. A similar study of 78 patients hospitalized with osteoarthritis of the knee or hip joint found that patients who received Willow Bark experienced significant pain relief compared to those who received placebo.

4. Other Conditions: Some professional herbalists may recommend Willow Bark for the following conditions, although at present, no scientific studies have been conducted to support these uses: sexual dysfunction, mild diarrhea with cramps, fever, flu, tendonitis, bursitis, ankylosing spondylitis (a form of rheumatoid arthritis affecting the lower spine).

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HEALTHY RECIPE-OF-THE-MONTH