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LESS, MORE OFTEN, BURNS BETTER -- Older people who have trouble losing weight might want to give up their three-square-meals routine in favor of eating smaller meals more often. A U.S. Department of Agriculture study found that when older people eat larger, less frequent meals, they cannot burn fat as efficiently as younger people can, which could explain middle-aged spread. Women in their 60s and 70s burned fat at a rate 30 percent lower than that of women in their 20s. The good news is that when they ate smaller, more frequent meals, older women burned fat at the same rate as younger women.

PICKING THE RIGHT PAIN RELIEVER -- With more than 150 over-the-counter options, choosing a pain reliever can be a pain. While each product touts its own special benefits, nearly all non-prescription pain relievers contain one of these chemicals: aspirin, acetaminophen, ibuprofen, naproxen sodium or ketoprofen, doctors say. While differences among products may be more subtle than substantive, making the correct choice is important, say doctors at the Mayo Clinic in Rochester, Minnesota, USA. They advise that in making your selection, you match the pill to the pain. Analgesics relieve minor pain - such as headache, arthritis or menstrual cramps - and reduce fever. Nonsteroidal anti-inflammatory drugs - such as aspirin or ibuprofen - decrease inflammation as well as relieve pain and may be the appropriate choice for such inflammatory conditions as rheumatoid arthritis. NSAIDs do not cause the serious side effects that may ensue from long-term use of the group of anti-inflammatory medications called corticosteroids, such as prednisone and cortisone, which may thin skin or lead to osteoporosis or cataracts. However, NSAIDs may have other side effects, such as headache or gastrointestinal upset and bleeding. Acetaminophen does not relieve inflammation but is relatively free of side effects. You should also separate help from hype, the experts advise. To make a smart choice, compare prices per tablet for regular-strength aspirin in the generic form with products that have added ingredients, such as an antacid. And always follow the safety rules. For example, if you take a blood thinner or have kidney disease or ulcers you should not take NSAIDs. Avoid drug interactions. Do not exceed the recommended dosage. Do not mix drugs with alcohol. Take drugs that might cause an upset stomach with food and milk. And do not take more pain relievers than you really need.

WALKING IS WHOLESOME -- A study by researchers in Denmark found that children who walk to school in the morning are more likely to continue to be active throughout the day than kids who take a bus or are driven to school. Researchers say the findings suggest that walking to school may encourage healthy exercise habits.

DINING OUT -- Studies show that most people consume 1/3 of their daily calories away from home. When dining out, do not forgo healthy nutritional practices. Ask the waiter to box up half of your meal in advance, ask for a side of veggies, drink water or unsweetened tea instead of soda, order your meal without the fattening extras (i.e. - mayonnaise, butter), ask for your meat grilled not deep-friend, etc. Remember, you are the paying customer and that close attention to the details makes a huge difference.

ORANGE, TANGERINE PEEL MAY CUT CHOLESTEROL -- A compound found in citrus fruit peels may be more effective than some prescription drugs at lowering cholesterol, researchers say. The compounds, called polymethoxylated flavones, can reduce low density lipoprotein cholesterol without side effects such as liver disease and muscle weakness, said researchers at the U.S. Department of Agriculture and Canadian food supplement company KGK Synergize. The most common citrus PMFs, tangeretin and nobiletin, are found in tangerine and orange peels, the researchers said. They also are found in smaller amounts in the juices of these fruits. Using hamster models with diet-induced high cholesterol, the researchers showed that feeding them food containing 1 percent PMFs lowered levels of LDL cholesterol by 32 percent to 40 percent. The compound appears to work by inhibiting the synthesis of cholesterol and triglycerides inside the liver. A long-term human study of the effect of PMFs on high LDL cholesterol is in-progress.

INTERESTING WATER FACTS -- 75% of Americans, and most of the world population, are chronically dehydrated. In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger. Even mild dehydration will slow down one's metabolism as much as 3%. One glass of water shuts down midnight hunger pangs for almost 100% of dieters. Lack of water is the #1 trigger of daytime fatigue. Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers. A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page. Drinking 5 glasses of water daily decreases the risk of breast cancer by 79%, and one is 50% less likely to develop bladder cancer.

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WELLNESS QUESTIONS & ANSWERS

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Q & A #1:
My metabolism has turned against me in recent years. How does that happen?

Our "famine-surviving" genes, which preserved our species for so long, now work against us. Allowing ourselves to get hungry by skipping a meal and eating starchy and/or sugary foods causes our metabolic rate to drop, so we conserve energy and burn less fat - thus activating our famine genes. When the body lacks quality protein, it absorbs what is available from the muscles and organs.

Q & A #2:
What is so great about protein?

Protein supports muscle repair and growth in response to exercise, and it keeps you from getting hungry. A good protein shake should contain at least 20 grams of high-quality protein isolates from three different sources - such as whey, milk, and soy - to receive the full spectrum of amino acids. Vitamin supplements that are formulated to be synergistic with the vitamins and nutrients in the shake would be advisable. If you are not currently active, add physical activity in small increments to your daily routine, and do not forget the importance of water. If you are serious about a healthy lifestyle, you must drink enough water.

Q & A #3:
What can I add to my salad to support my healthy lifestyle?

The next time you reach for salad greens and dressing, you might consider adding some walnuts. New research from the University of Texas Health Science Center at San Antonio shows that walnuts contain a fair amount of melatonin, a hormone that protects our cells against oxidative damage. A primary theory of aging states that aging and its associated degenerative changes are consequences of free-radical damage. Antioxidants in fresh fruits and vegetables act like a cellular Pac-Man, gobbling up free radicals before they can cause harm. Walnuts also contain large amounts of omega-3 fatty acids, which have been shown to be heart healthy.

Q & A #4:
I am having a hard time getting my family to exercise. What can I do?

Going for a walk with your children when they get home from school or when you get home from work is a good way to spend quality time with them and show them by example the benefits of exercise. Not only will you incorporate physical activity into their day, but it is also a fun way to connect with them. Spending 20 to 30 minutes with your children, asking how their day has been, is a gift to everyone involved.

Q & A #5:
Does dark chocolate have any value other than satisfying my sweet tooth?

Dark chocolate has been linked to several health benefits. Incorporating dark chocolate and cocoa powder into the diet is one means of effectively increasing antioxidant intake. Chocolate should be incorporated sensibly into a healthy diet that also includes the right amounts of fruit, vegetables, whole grains, skim milk, reduced-fat dairy products, lean meats, fish, and poultry. Research shows that 3.5 ounces of dark chocolate a day is enough to get the heart-healthy benefits without packing on the pounds.

Q & A #6:
I have been hearing a lot about vitamin D. How do I know I am taking the right amount?

Vitamin D is a fat-soluble vitamin found in food and made in your body after exposure to ultraviolet rays from the sun. In addition to being classed as a vitamin, vitamin D is also the most potent steroid hormone used by the body. Ten to 15 minutes of sun exposure at least two times per week, without sunscreen, to the face, arms, hands, or back is usually sufficient to provide adequate vitamin D for most people (during the warmer months in temperate climates and year-round in subtropical/tropical climates). If you are not exposed to the sun and are taking vitamin D supplements, the Food and Nutrition Board of the Institute of Medicine has set the tolerable upper intake levels at 1,000 IU for infants up to 12 months of age and 2,000 IU for children, adults, and pregnant and nursing women. A 2004 research study in Eastern Europe found that an intake of 5,000 IU of vitamin D a day for one year resulted in an increase in bone density of 23 percent in elderly nursing home residents.

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VITAMIN D 101

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A major function of vitamin D is to maintain normal blood levels of calcium and phosphorus. It helps to form and maintain strong bones and teeth, preserve a healthy immune system, regulate cell growth and aid the process that determines which type a cell will become. A deficiency of vitamin D can cause muscular weakness and an increased risk of several conditions.

For many years, European physicians have recommended most people should take cod liver oil to ensure adequate intake of vitamin D - especially those in more northern climates where less sunlight is prevalent. One teaspoon of cod liver oil contains about 400 IU (international unit) of vitamin D, which is how the daily value was arrived at. Recent research, however, suggests that adults require much larger amounts of vitamin D, up to as much as 10 times that amount for optimum health.

Researchers have just made it easier to get a daily dose of vitamin D. Scientists at the University of Manchester and the Norwegian Institute for Air Research are now saying that going out in the midday sun without sunscreen is a good thing. Ten to fifteen minutes in the sun on a daily basis is recommended. It is estimated that a healthy young adult exposed to midday summer sunshine for 30 minutes can make as much as 10,000 to 20,000 units of vitamin D in response to the UV rays of sunlight. There is still controversy, however, about the skin cancer dangers of unprotected sun exposure, and so higher potency vitamin D supplements are also beginning to appear on the market.

Vitamin D can be found in some foods. Food sources for vitamin D include fortified milk and milk products (cheese, yogurt, tofu with added calcium), salmon and sardines (canned with bones), tuna fish, dried figs, almonds, grain cereals (Total, oatmeal), fortified fruit juices, dark green vegetables and beans (white, black, kidney, pinto, chickpeas, soybeans).

In many countries, important sources are milk and milk products, margarine and vegetable oils enriched with vitamin D. In Germany, the enrichment of standard foods is currently limited to margarine, and many people do not believe that margarine is nearly as healthy for you as natural butter. In Europe many margarines are made with a very low content of trans-fats, however, most margarines in the United States have traditionally been high in trans fats, and therefore may be more detrimental to health than the saturated fats found in natural butter. Infant formulas and special diet foods are always vitamin D enriched. Other European sources include fish liver oil, herring, salmon, sardines, avocado, tuna, chicken eggs, beef liver, cod and cow's milk.

Unfortunately, many people consume too many processed foods and not enough fresh vegetables and low-fat dairy products, getting only half of what they need when it comes to this necessary vitamin. Everyone can certainly benefit from supplements that support the structure of bones and teeth, but specific groups of people have additional vitamin D requirements, as recommended by the Deutsche Gesellschaft für Ernährung e.V. (German Nutrition Society), including:

• infants;
• pregnant and nursing women;
• elderly people;
• people who are bed ridden or who do not spend a lot of time outside;
• possibly vegetarians;
• people with estrogen or testosterone deficiencies;
• people who smoke or drink alcohol excessively;
• people who use narcotics (sleeping pills), antiepileptic medications, or anticonvulsant medications for prolonged periods; and
• people with conditions producing malabsorption, poor digestion and bone conditions.

For years 200 to 400 IU per day of vitamin D were recommended, but now higher levels are advised. In Germany, for instance, the German Nutrition Society recommends that in addition to the 80 to 90 percent of the daily required amount of vitamin D that is to be covered by exposure of skin directly to the sun, the amount ingested with food is an additional 5 mcg (micrograms - i.e. 200 IU) for all age groups starting at age 1. Higher amounts are recommended only for infants up to 12 months of age and for people age 65 and over. Nursing women should take in 10 mcg per day, and infants should take in 20 mcg per day. Government recommendations for nursing women are 10 mcg (400 IU) per day, for infants, 20 mcg (800 IU) per day. The intake of breastfeeding infants can be supplemented with industrially manufactured infant formula, which is usually supplemented with 10 mcg (400 IU) of vitamin D per liter.

In other countries, the highest intake level recommendation for vitamin D comes from France, where 20 to 30 mcg (800 to 1,200 IU) per day is recommended for dark-skinned children.

The Food and Nutrition Board of the Institutes of Medicine in the US has set the upper intake level (UL) for vitamin D at 1,000 IU for ages 0 to 12 months and 2,000 IU for all other ages. Some prominent vitamin D researchers feel that many individuals require vitamin D intakes that are even higher than these "upper safe intake" levels. Clearly vitamin D is an exciting area of ongoing research and discovery.

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WAYS TO A HEALTHIER YOU

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THE SWEET LIFE. Let's face it, nobody is willing to completely give up desserts, but we can cut back or seek healthier alternatives. Limit yourself to only one piece of apple strudel or just two cookies. Also think about replacing some of the traditional desserts in your diet with healthier alternatives like sweet fruits. Sliced peaches and pears topped with low-fat whipped cream are a delicious treat and much healthier than a slice of cake.

LIMIT FAST-FOOD INTAKE. A super sized fast-food meal can contain more than 1,790 calories and 79 grams of fat. For many people, that can be an entire day's worth of fat and calories in one meal. Cutting back on fast food is a pain-free way to make your new year healthier. Find the temptation too great? Try packing a healthy lunch and altering your route to work so that you are not driving past the restaurants.

WALK, BIKE, OR ROLLERBLADE TO WORK. Sure, you may have to leave a few minutes earlier, but riding a bike to and from work is an excellent way to exercise. It also means you will not have to schedule time to work out in the evening, leaving more time for your friends or family. If you are the adventurous type, why not try cross-country skiing to work or school in the winter?

10,000 STEPS A DAY. Ten thousand is the number of footsteps that have been equated to the United States Surgeon General's recommended 30 minutes of moderate activity every day. Buy a pedometer, and try to walk at least 10,000 steps every day. It might mean walking around the block once or twice after work, but it is an easy way to start getting in shape.

DRINK MORE WATER. Health experts are constantly encouraging us to drink more water. Instead of having a cup of coffee or bottle of soda, drink a glass of water. If you know you will not have easy access to water during the day, bring your own supply with you.

HOW FULL ARE YOU? Train yourself to stop eating when you are full, not when your plate is clear. Take it a step further: eat the healthiest parts of your meal first, and then eat the rest only if you are not full yet. Remember, eat your veggies but do not clean your plate. Also remember, it takes 15 to 20 minutes for your stomach to communicate with your brain to signal that you have had enough to eat. This is why eating slowly with good company and conversation is healthy, and also why eating soft, calorie-dense foods like french fries, burgers and shakes will dump in more calories than you need, well before the stomach-brain communication has taken place.

COUCH POTATO AEROBICS. Doing push-ups, sit-ups, stretches and other simple exercises during commercial breaks is a trouble-free way to stay active while watching television. Or buy a treadmill and place it in front of the television. That way you can exercise while watching your favorite movie.

IT IS OK TO NOT TAKE THE SHORTCUT. Taking the stairs instead of riding an elevator or escalator can be an effective way of putting a cardiac workout into your daily routine. If you are out walking around, do not cut through empty parking lots or public buildings; walking around them may not seem like a workout, but at the end of the day, it can all add up.

TAKE SUPPLEMENTS EVERY DAY. The hardest part of taking vitamins and supplements is remembering to do it. Put your pill bottles where you will be sure to see them every morning, next to the coffeepot or with your toothbrush. Taking vitamins and supplements is a quick and easy way to help ensure that your body gets the critical nutrients it needs.

JOIN A GYM / WORK OUT. Joining a fitness center may be a resolution cliché, but that does not mean it is not a good idea. Set a goal of working out at least three days a week. If you do not have time to hit the gym after work, consider buying home equipment so you can work out in the comfort of your living room in your spare time, or simply hit the road walking - it is the best exercise of all.

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Please feel free to forward this newsletter to anyone you know that might benefit from any of the above information - or refer them to http://www.aomega.com/ahs/newsletters/nl060708.htm - we would greatly appreciate it.

Thank you for reading this edition of the Archangel Health News and may God bless you and your health!

Darrin and Sandi Quiles
Archangel Health and Nutrition Store

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