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SPICE UP YOUR HEALTH -- Season your food with therapeutic herbs that please the palate while powering-up your health. Cinnamon: treats loss of appetite, arthritis, bloating, cramps, flatulence, and gastrointestinal troubles; serves as an antibacterial, antibiotic, antifungal and carminative (gas reliever). Oregano: relieves bronchitis, candida, colic, coughs, motion sickness, nausea, and toothaches; serves as an antibacterial, anti-inflammatory, antioxidant, antiviral, and carminative. Onion: stimulates appetite and helps prevent atherosclerosis.

BACKPACKS WEIGH KIDS DOWN -- Grade-school children are literally being crushed by their homework, says a new study. Almost a quarter of students under the age of 14 are carrying backpacks that are so heavy they weigh more than 20 percent of the child’s body weight. That is the equivalent of a 180-pound man carrying nearly 40 pounds on his back. "This is too much weight for kids to be carrying around," study author Heidi Frasure of the Akron General Medical Center tells the "Wall Street Journal." Backpack-related injuries have more than doubled over the last five years. Because children’s spines are still growing, doctors worry that heavy packs and the lopsided way they make kids walk will lead to long-term back problems. To avoid injury, doctors recommend that kids carry no more than 5 to 10 percent of their body weight, and always wear backpacks with straps over both shoulders. A device called the Back Balancer, a Frisbee-like plate on a belt around the stomach, can also help by transferring the burden from the back to the stomach.

SUNBURN REMEDY -- To take the sting out of sunburned skin, pour one cup of white cider vinegar into a tub of tepid water. Limit your soak to 15 minutes to avoid drying out your skin and causing uncomfortable itching. Pat dry.

ANTIOXIDANTS PREVENT VISION LOSS -- A recent study makes a powerful case for encouraging mom and dad to take their supplements. High doses of certain antioxidants - such as vitamins C and E, beta-carotene - and zinc were found to drastically reduce the risk of advanced macular degeneration (AMD), a leading cause of blindness among older people. Researchers found that patients at high risk of developing AMD lowered that risk by 25% by taking the antioxidants and zinc, and decreased the risk of vision loss by 19 percent. However these nutrients showed no benefit for those at low risk who did not yet show symptoms of AMD. The nutrients used in this study were 500mg of vitamin C, 400 IU of vitamin E, 15mg of beta-carotene, 80mg of zinc as zinc oxide, and 2mg of copper oxide (added to compensate for copper deficiency, a possible side effect of supplementing with high levels of zinc), taken daily.

WHITE TEA NEWS -- Hundreds of studies have investigated green tea for its healthful properties, now researchers have turned their attention to white tea. Starting from the same leaves as the better-known green and black varieties, white tea is minimally processed so it retains more active polyphenols. A recent study looked at brewed tea’s ability to reverse mutation of bacteria, and found white tea to be more effective than green. In this study, concentrations of the most potent polyphenol, EGCG, were similar between the two teas but white tea had additional polyphenols and more methylxanthines (caffeine and theobromine) also thought to contribute to white tea’s mutation-fighting qualities. White tea will soon be on store shelves.

CALCIUM AND COLON CANCER -- Increased calcium intake may reduce the risk of cancers in the left, or distal, colon, but not the right, or proximal, colon, says Kana Wu, a doctor at the Harvard School of Public Health in Boston. Among people with low-calcium diets, even a modest increase in calcium intake appeared to offer some protection against colon cancer, the authors write in a recent issue of the "Journal of the National Cancer Institute." However, there may be a ceiling to the beneficial effects of calcium. The study found taking more than 700mg of calcium per day was not associated with any further protection against colon cancer. Wu analyzed calcium intake from both dairy sources and calcium supplements by roughly 88,000 women in a nurses' health study and about 47,000 men in a health professionals follow-up study. Men and women who included more than 800mg of calcium in their diets each day had a 40 percent to 50 percent lower risk of distal colon cancer than participants taking less than 500mg of calcium each day. The authors conclude that calcium, rather than other components of dairy products, may be the relevant component in reducing colon cancer risk.

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THE HERBAL CORNER

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Seeds of this slightly maple-tasting legume have a long heritage of use as a medicinal plant and culinary spice, especially in India. Gel fiber from Fenugreek resembles guar gum in chemical structure.

Traditionally, Egyptian, Ayurvedic Indian, Greek, and Roman healers used it as an aphrodisiac and to remedy colds and sore throats, indigestion, and other complaints. Lydia Pinkham included fenugreek in her famous 19th century "Vegetable Compound" nostrum for menstrual aches. Recent studies support traditional uses for digestion, menopausal complaints, heart disease, weight control, and diabetes.

Diabetes: Pre-clinical and clinical studies have documented the efficacy of the fiber-rich fraction of fenugreek seeds in the management of diabetes. In Type I and II diabetics, administration of de-fatted, fiber-rich seed significantly reduces fasting blood glucose levels and improves performance in the glucose tolerance test. Researchers have used 5g to 100g daily (one-fifth to three ounces) - of de-fatted fenugreek seed powder to control blood sugar swings in diabetes in the short term.

Weight Control: Like guar gum, fenugreek can bind dietary fats to reduce their absorption. Fenugreek fiber also contributes to a feeling of fullness that may curb excessive appetite.

Heart Health: Fenugreek is rich in steroidal (furostanol) saponins - notably trigoneosides and diosgenin - which appear responsible for its healthful effects on blood fat and cholesterol levels. Serum total cholesterol, LDL and VLDL (bad) cholesterol, as well as triglyceride levels, can be significantly reduced, while HDL (good) cholesterol levels remained unchanged.

Some recent studies suggest that Fenugreek has a mild anti-inflammatory effect, which may be why herbalists find it useful for treating boils, rashes, and other skin wounds, as well as arthritis.

Do scientists know how it works? Chemical analysis of the seeds has identified steroidal, estrogen-like saponins trigoneosides, that have therapeutic potential in the treatment of diabetes, menopausal symptoms, and hypercholesteremia. The seeds are also rich in soluble fiber. Fenugreek seeds contain mucilage, which is soothing to mucous membranes of the respiratory and digestive tracts.

Fenugreek is primarily available in capsules, liquids, tinctures, and bulk seeds. Fenugreek may stimulate uterine contractions so it should not be used during pregnancy. Persons at risk of vitamin or mineral deficiency should not take high doses of dietary fiber for extended periods except under medical supervision, as fiber can bind with these nutrients and reduce absorption.

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WELLNESS QUESTIONS & ANSWERS

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Q & A #1: Is it true that black raspberries can help prevent or fight cancer?

Yes, the same chemicals that give black raspberries their deep color turn out to be potent weapons in the anti-cancer dietary arsenal. Ohio State University researchers have discovered the berries contain up to 40 percent more cancer-fighting antioxidants than blueberries or strawberries. "We were surprised by how much difference there was between the antioxidant activity of the raspberries versus the other fruits," said Gary Stoner, professor of public health. Stoner and fellow researchers injected rats with a cancer-causing agent, then fed some of them a berry-rich diet. The berry-eating rats developed up to 80 percent fewer malignant tumors in their colons. The difference, researchers said, was the amount of berries the rats ate - more berries, fewer tumors. More good news: Freeze-dried berries contain just as much antioxidants as the fresh variety and Stoner recommends eating one serving a day of either.

Q & A #2: Do dried fruits have as much fiber as regular fruit?

Absolutely. Dried fruits have exactly the same amount of fiber as regular fruit. They also have 70% of the vitamins and 100% of the minerals as regular fruit. All things considered, dried fruits make a wonderful, healthful snack - plus they are terrific to use in low fat, high fiber cooking!

Q & A #3: I have heard that it does not matter how many eggs you eat because the cholesterol they contain has little impact on blood cholesterol. Is that true?

It is true that the cholesterol in foods does not affect most people's blood cholesterol as much as saturated fat affects being overweight. But it still can elevate blood cholesterol levels, particularly if your blood cholesterol is at or above 200 milligrams per tenth of a liter of blood. Furthermore, some people are particularly sensitive to dietary cholesterol; their blood cholesterol will increase significantly with an increase in egg yolks and other cholesterol containing foods. The thing to do is learn your blood cholesterol level. If it is less than 200 and you are otherwise healthy, an extra egg here and there probably will not hurt. If it is above 200, stick to the recommended limit of 300 milligrams of dietary cholesterol a day. An egg yolk has about 215 milligrams; 3 ounces of beef or poultry, 70 to 85 milligrams; and 1 tablespoon of butter or 8 ounces of whole milk has 33 milligrams.

Q & A #4: I know that if you do not refrigerate meat within two hours of cooking it, you are supposed to throw it out. But why can't you just reheat the meat? Won't that kill all the harmful bacteria?

Reheating meat that has been left out might kill the bacteria that grew on its surface, but it would not destroy illness-causing toxins produced by certain bacterial strains allowed to thrive at room temperature. Consider that the bacterium staphylococcus - which resides in the nose and throat and can easily make its way onto food - produces a toxin that can cause stomach pain, diarrhea, nausea, chills, fever, and headache. Even making foods piping hot will not destroy that toxin. That is why it is safer to throw out cooked foods if they have been left unrefrigerated for more than two hours.

Q & A #5: What are Phytonutrients?

"Phyto" is a term scientists use to refer to plants. Nutrients are substances our bodies need to stay healthy. Therefore, "phytonutrients" is a general term that refers to substances - especially those present in micro quantities - that are obtained from plants in our diets and in dietary supplements.

Q & A #6: Since I do not like many vegetables, can I eat five fruits a day instead to get the nutrients I need?

Eating plenty of fruit is certainly better than skipping the produce department, and it is true that many of the nutrients in vegetables can also be found in fruit. To get a broad array of these nutrients, including fiber, vitamins, minerals, and disease-fighting phytochemicals, eating a wide variety of fruit is crucial. But even doing this will not completely compensate for a lack of vegetables. For example, the phytochemicals found in cruciferous vegetables like broccoli and cauliflower are not found in meaningful amounts in any fruit (as best we know today). These substances are powerful cancer- fighters that influence hormones and affect activation and detoxification of carcinogens.

If your preference for fruit means that your taste buds are sensitive to the sharp, somewhat bitter flavor of some vegetables, try adding a little olive oil or seasonings that could smooth out their "bite." The sweet flavors in cranberry-orange sauce and Chinese hoisin sauce, or the rich flavor of grated cheese, salad dressings, or marinades may be enough to turn you into a vegetable lover. And do not limit yourself to five servings of vegetables and fruits a day. Five is the minimum for good health, but more than that provides better protection against chronic health problems like heart disease, diabetes and cancer.

Please note: we personally believe that food is the best source of vitamins, minerals and phytochemicals. However, if you simply cannot eat at least five servings of fruits and vegetables per day, we highly recommend a product called DAILY BIOBASICS.

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HEALTHY RECIPE-OF-THE-MONTH