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THE PROBLEMS WITH SUGAR -- Too much sugar causes your insulin levels to rapidly increase, which then tells your body to stop metabolizing, and start storing, fat. In addition, most sugar-packed foods contain no vitamins, minerals, fiber or other important nutrients. This is why candy, soda, cakes, and cookies are often called "empty calories," or calories with little or no nutritional value. It is recommended that not more than 10% of your daily calories should come from the simple carbohydrates, or sugars. Sugar is not a harmful ingredient if the food contains other healthy nutrients such as vitamins, minerals, protein or fiber. But sugar becomes a problem when high-sugar, low-nutrient foods crowd out more nutritious foods; for example, drinking soda pop instead of milk or fruit juice. This is when your metabolism can really begin to suffer. A diet lower in sugars (simple carbohydrates) and higher in complex carbohydrates is usually lower in fat, and almost always lower in calories and higher in vitamins, minerals, fiber and other important nutrients. These factors, working together, contribute to a lower rate of obesity, cardiovascular disease, diabetes, cancer, and tooth decay, and help to keep your metabolism running efficiently throughout the day.

ANTIOXIDANT FRUITS & VEGETABLES -- Blueberries are loaded with antioxidants. Antioxidants seem to help prevent cancer and heart disease by avoiding and repairing damage caused by free radicals. Scientific analysis ranks prunes highest in antioxidants, followed by blueberries, raspberries, strawberries, raisins, plums, red grapes, and cherries. Many vegetables and whole grains are also excellent sources of antioxidants. But remember that their antioxidant function is only one of the many benefits they provide. Some foods that are not as high in antioxidants may be excellent sources of fiber, minerals, non-antioxidant vitamins and phytochemicals like ellagic acid and indoles, which serve other anti-cancer functions. Rather than looking for the one "best" fruit or vegetable, focus on eating an abundance of a wide variety. Aim for at least five servings a day. If you can get to the nine or ten servings common in many parts of the world, so much the better.

ANTI-DIABETES MINERAL -- Toss a half-cup of spinach into your green salad for extra protection against diabetes. Spinach is a great source of magnesium, a mineral that is essential to many cellular processes. Now, new research suggests magnesium might have a protective effect against diabetes. In a study, adequate magnesium was associated with a lower risk of developing type-2 diabetes.

HERBAL BATHS SOOTHE AND STIMULATE -- Using some herbs in conjunction with your bath can help you either relax or revive yourself. It all depends on what herbs you use. You can find many herbs in natural food stores as well as pharmacies and health stores. Place a small handful of these herbs in a cloth bag (or just on a piece of fabric and tie shut with string) and toss in the water as your bath fills. Stimulating: lovage, mint, rosemary, sage, orange, pint, thyme. Tranquil: chamomile, sandalwood, lavender, marjoram, marigold, mint. Muscle Relief: sassafras, wintergreen, lavender. Itch Relief: parsley, sage, rosemary, basil.

READ THE SIGNS -- Learning the different warning signs of heart attack for men and women could be a lifesaving lesson. In a study, 95 percent of women experienced marked fatigue or sleeplessness in the days leading up to their attacks. Only a third reported chest pains, the classic sign in men. If you are a woman at risk for heart disease, see a healthcare provider if changes in your energy levels are unusual or prolonged.

EXERCISE AWAY STRESS & ANXIETY -- The American Council on Exercise (ACE) reminds Americans that one of the most effective methods of relieving stress is exercise. "Exercise, particularly aerobic exercise, has consistently been shown to be effective in helping individuals manage psychological stress," said Cedric Bryant, Ph.D., FACSM, and chief exercise physiologist / vice president of educational services for ACE. "Research also indicates that exercise seems to relieve mild depression and helps people maintain their 'cool' during trying times." Exercise can help you feel less anxious. Exercise is being prescribed in clinical settings to help treat nervous tension. Following a session of exercise, clinicians have measured a decrease in electrical activity of tensed muscles. People have been less jittery and hyperactive after an exercise session. Exercise can relax you. One exercise session generates 90 to 120 minutes of relaxation response. Some people call this post-exercise euphoria or endorphin response. We now know that many neurotransmitters, not just endorphins, are involved. The important thing though is not what they are called, but what they do: They improve your mood and leave you relaxed. Exercise can make you feel better about yourself. Think about those times when you have been physically active. Have you not felt better about yourself? That feeling of self-worth contributes to stress relief. Exercise can make you eat better. People who exercise regularly tend to eat more nutritious food. And it is no secret that good nutrition helps your body manage stress better.

TIPS FOR FINDING TOOTH DOCTOR -- Good dental health calls for visits to the dentist twice a year, yet only two-thirds of Americans schedule a single dental trip annually. The Centers for Disease Control and Prevention also says one-third of all Americans have untreated tooth decay and 48 percent have gingivitis, which quickly can develop into periodontal disease. The Academy of General Dentistry sponsors a year-round, non-profit toll-free service to help consumers find a general dentist in their area. By calling (877) 292-9327, consumers can get names, addresses and phone numbers for up to three AGD member dentists from anywhere in the United States and Canada. To get a dentist who is right for you, the experts advise you to: schedule a consultation before making up your mind; note the office environment to see if it suits your needs; and, make an appointment for a general exam, consisting of cleaning, x-rays, and medical health history.

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WELLNESS QUESTIONS & ANSWERS

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** Q & A #1:

Are beans really that good for me?

Beans are one of the most economical foods on the planet. You obtain numerous nutrients from eating colored beans such as black beans, kidney and red and pink beans. Not only do beans contain protein, calcium, zinc, iron, folic acid, and other B-Vitamins (as well as other minerals), their skins are also a good source of fiber. Although beans contain some carbohydrates in the form of starch, the beans' protein prevents some of the starch from being digested. The brighter, darker-colored beans contain flavonoid antioxidants. The anthocyanins, found in grapes and red wine, give kidney beans their red color. Exact measurements have not yet been made but it appears that a cup of colored beans has about the same amount of antioxidants as a glass of red wine. By using the water or broth in which the beans are cooked, you obtain many of the nutrients that were lost by the beans during cooking. Using the bean water or broth in soups, rice or sauces is a great way to enhance their nutritional content. Vegetarians should combine legumes and grains as much as possible in order to obtain the benefits of the full amino acid spectrum they offer.

** Q & A #2:

How does the humidity level in my house affect my health?

People, especially children, living in homes where the air is high in humidity, are twice as likely to have respiratory problems than those living in homes where the air is low in humidity. Constant high-humidity promotes the growth of airborne fungi, bacteria, molds, and allergens. In addition, wet air may more readily carry pollutants. However, sometimes when the air is dry adding some moisture to the air helps support the residents' respiratory function.

** Q & A #3:

Does air affect fresh fruits and vegetables?

Whenever you cut up raw fruits and vegetables, you expose the inside of the fruit or vegetable to the air. This exposure results in the oxidation of phytonutrients and loss of some nutritional value of the fruit or vegetable. An example of oxidation can be seen by cutting an apple, pear, or banana and letting it sit in the open a few minutes. The browning you observe is evidence of the oxidation that robs the fruit of its nutrients. Antioxidant protection can be seen by taking the same type of fruit or vegetable and cutting it up but this time apply some fruit fresh crystals and notice how the crystals prevent oxidation, which is the antioxidant protecting the fruit. Some fresh orange juice will work too. In the natural state, fruits and vegetables are provided protection from the air because of their skins. Even though they still "go bad in time," the protection of their skins is lost when they are cut up, diced, or sliced. Therefore, in order to preserve as much of their antioxidants as you can prior to serving, wait as long as possible to cut them up. Keep your fruits and vegetables covered and refrigerated until immediately before serving. If you must set them out a few minutes prior to serving, leave the cover on them until the last minute. This helps preserve their nutritional value.

** Q & A #4:

Is bottled water better to drink than tap water?

Probably, but not necessarily! Most all bottled waters have at least the worst of the bad tastes removed, which means that some of their contaminants have been removed. However, many contaminants are tasteless and, even at low levels, may be toxic. The requirements for bottled water are almost identical to those set by the EPA for tap water. So be cautious. For more information, you can contact the International Bottled Water Association at 800-928-3711 for a list of affiliated manufacturers. The members of the association are required to meet federal standards and have annual plant inspections. Other good resources for water information can be found at: the Water Quality Association web site at http://www.wqa.org and the National Sanitation Foundation web site at http://www.nsf.org

** Q & A #5:

What is vitamin D?

Vitamin D, calciferol, is a fat-soluble vitamin. It is found in food, but also can be made in your body after exposure to ultraviolet rays from the sun. Vitamin D exists in several forms, each with a different activity. Some forms are relatively inactive in the body, and have limited ability to function as a vitamin. The liver and kidney help convert vitamin D to its active hormone form. The major biologic function of vitamin D is to maintain normal blood levels of calcium and phosphorus. Vitamin D aids in the absorption of calcium, helping to form and maintain strong bones. It promotes bone mineralization in concert with a number of other vitamins, minerals, and hormones. Without vitamin D, bones can become thin, brittle, soft, or misshapen. Vitamin D prevents rickets in children and osteomalacia in adults, which are skeletal diseases that result in defects that weaken bones.

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THE HERBAL CORNER

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Celery seeds come from the same plant whose stalks we have all eaten and cooked with. If you have never seen the stalks in their natural habitat, the celery plant is slender and stands about two to three feet tall. It has three to five segmented leaves, and flowers with small white petals. The seeds come from the flowers, are very small, are tan to dark brown, and have a strong, pleasant smell.

Celery seed, whose sharp, refreshing flavor you may have tasted in pickles or sauerkraut, is also a useful herbal medicine. Celery seed has had varied uses around the world for thousands of years. Recent scientific studies have shown that certain chemicals in celery seed may actually help problems such as high blood pressure, arthritis, and anxiety. Celery seed may also help prevent cancer.

Celery seed has long been used to treat both arthritis and muscle spasm. Several chemicals in celery seed block inflammation or relieve pain. Others chemicals relax muscles that are in spasm. Celery seed contains calcium, which can help relax muscle cramps.

Certain chemicals in celery seed are anti-bacterial, while others are diuretic, meaning that they help remove water from the body in the form of urine. This helps wash away bacteria and the minerals that cause kidney and bladder stones.

Several chemicals in celery seed are hypotensive, meaning that they help lower blood pressure. Celery seeds are also rich in calcium, which may also lower blood pressure.

Celery seed has long been used in traditional medicine to treat gout and kidney stones. It lowers the levels of uric acid in the body.

Studies in lab animals show that celery seed prevents liver damage caused by toxic chemicals. It has been used for centuries as a liver tonic.

Celery seed strengthens muscles in the uterus, which helps increase menstrual flow.

A compound in celery seed called limonene acts as a mild tranquilizer. The calcium in celery seed helps calm tense nerves.

Celery seed may also help prevent cancer. A number of chemicals in celery seed prevented tumors in lab animals exposed to cancer-causing substances.

Celery is comprised of volatile oils (including apiol), flavonoids, boron, calcium, iron, limonene, sodium, zinc, 3-N-butyl-phthalide, alpha-linolenic-acid, beta-eudesmol, guaiacol, isoimperatorin, isoquercitrin, limonene, p-cymene, terpinen-4-ol, umbelliferone. The herb is available as fresh or dried seeds, tablets, capsules filled with celery seed oil, or Celery seed extract, in which the active ingredients of celery seed have been extracted by alcohol or glycerin. Celery seed is considered safe and no known serious negative side-effects are reported.

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PRODUCT-OF-THE-MONTH

• CIRCULATION FORMULA
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Researchers won the Nobel Prize for proving that the main ingredient in CIRCULATION FORMULA, L-Arginine, produces "NO" in your body. "NO" stands for nitric oxide and is actually what your blood vessels use to stay dilated (open) so your blood can flow through them more easily and efficiently. CIRCULATION FORMULA is a premium-quality supplement that also contains synergistic B-vitamins and effective herbal extracts - including Ginkgo biloba, Horse Chestnut seed, and Butcher’s Broom - which support healthy arteries, veins, and circulation. It also contains the herb "Muira Puama" from the Amazon rainforest that promotes and supports healthy sexual function. For optimum blood flow, heart and circulatory system function try a bottle of CIRCULATION FORMULA today. Additional details about CIRCULATION FORMULA can be found on our web site at http://www.aomega.com/ahs/c6133a.htm.

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HEALTHY RECIPE-OF-THE-MONTH