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DRINK JUICE, FIGHT CHOLESTEROL -- In a past study reported to the American Heart Association, researchers at the University of Western Ontario found drinking orange juice can significantly improve the balance of "good" and "bad" cholesterol in the blood. Over the course of 12 weeks, subjects with moderately high cholesterol drank first one 250 ml glass of juice per day, then two, and finally three. By the time they were drinking three a day, HDL ("good") cholesterol levels were up 21 percent and LDL ("bad") levels were down by 16 percent. The study also found that juice raised folate levels, an important factor (associated with lowered homocysteine levels) in reducing heart disease risk. Previous studies at the University of Western Ontario have shown flavonoids, such as those in orange juice, to reduce the growth of breast cancer cells. A study published in the Journal of the American Heart Association found the potassium in oranges, bananas, green leafy vegetables and in supplement form, to be of benefit in lowering high blood pressure. In other words, if your HDL/LDL balance is tipping toward ill health, it may be time to get juiced!

CHECK YOUR SKIN -- Monitoring changes in freckles and moles may help you catch skin cancer in its early stages, but only if you know what to look for. Researchers found that one out of four study participants was not able to spot an obvious increase in the size of an existing mole. Experts advise that, in addition to self examinations, you have a skin examination by your doctor annually, or twice per year if you are particularly fair-skinned or have a family history of skin cancer.

EAT ALMONDS AND LOSE WEIGHT -- A study published in the "International Journal of Obesity" compared two groups of people who were placed on a 1,000-calorie-a-day liquid diet. One group also ate three ounces of almonds every day. The other group was allowed to eat a mix of complex carbohydrates that included wheat crackers, baked potatoes, and air-popped popcorn. The group that ate the almonds lost more weight - even though the calorie counts for the two groups were identical. In addition, their systolic blood pressure dropped 11 percent, compared to no change in the other group. Why is this significant? It has long been assumed that a calorie is the same no matter where it comes from. Even though the group eating the almonds consumed more fat, they lost more weight. Their Body Mass Index readings dropped 18 percent, compared with the other group's 11 percent. Why do almonds seem to help us lose weight? In a news release announcing the findings, the researchers speculate that almonds contain a special kind of fat that may not be completely absorbed by the body and instead acts as a barrier to other types of fat.

EAT BETTER, BREATHE EASIER -- Adding apples and tomatoes to your diet may help protect against respiratory disorders, says a recent study from the University of Nottingham in England. Subjects who ate at least five apples or three tomatoes a week were better able to expel air from their lungs, a way to check for asthma and other breathing problems.

EAT ALMONDS AND LOWER YOUR LDL -- According to a study published in the journal "Metabolism," a diet high in almonds and other heart-healthy foods achieved a 35 percent decrease in LDL, or "bad," cholesterol in just two weeks. A proven heart-healthy diet that was studied in a control group, lowered cholesterol just 12 percent. It has been known for some time that individual foods, including almonds, oatmeal, and foods high in soy protein, lower cholesterol. Now researchers from St. Michael's Hospital in Toronto, Canada and the University of Toronto, led by Dr. David Jenkins, have determined that creating a dietary plan that includes all these foods in combination is just as effective as taking cholesterol-lowering drugs, such as statins. The dietary plan that is packed with all these cholesterol-lowering foods is called the Portfolio plan. In addition to almonds, it includes margarine enriched with plant sterols, oats, barley, eggplant, okra, tofu, soy milk, and meat alternatives made from soy. Almonds are the only nut included in the Portfolio diet. They contain vegetable protein, plant sterols, and fiber, and are rich in vitamin E.

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WELLNESS QUESTIONS & ANSWERS

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** Q & A #1:

I have heard that some grains can cause migraine headaches, is this true?

According to the results of a small study published in "Neurology," some people may experience migraine headaches due to an unexpected culprit: wheat. Wheat contains a protein called gluten which is also found in oats, barley, rye, and spelt. Gluten sensitivity can include celiac disease, an inherited inability to digest gluten that results in abdominal distention, vomiting, diarrhea, muscle wasting, and lethargy. Other conditions can also develop, including neurological problems or dermatitis herpetiformis - blister-like lesions on the elbows, buttocks, and knees. The study showed that these patients had a sensitivity to gluten, and magnetic resonance imaging scans suggested they had inflammation in the central nervous system. Nine of the ten patients tried a gluten-free diet, and seven stopped having headaches. Two other patients had some success by switching to a gluten-free diet. One patient did not follow the diet.

** Q & A #2:

Can you provide me with some general information regarding food allergies?

Eight foods are responsible for 90 percent of all food allergies: milk, eggs, peanuts, wheat, tree nuts, soy, shellfish, and fish. Food allergies can develop at any age but are most common in childhood and, with the exception of peanut and tree nut allergies, tend to dissipate with age. Fortunately, although many children and adults report adverse reactions to various foods, only about two percent of adults, and from two to eight percent of children, have true food allergies. When a food allergy exists, some food substance, usually a protein, has come to be seen as a "threat" by the body. In response, the body produces antibodies to halt the "invasion." As the battle rages, symptoms appear that usually involve the skin (itching, burning, hives), respiratory tract (difficulty breathing), and/or gastrointestinal tract (swelling and tenderness of the mouth, diarrhea, or vomiting). If you suspect that you or a family member has a food allergy, see your physician to have the proper diagnostic tests performed. If an allergy is confirmed, avoid the offending food.

** Q & A #3:

What can I can do to reduce the symptoms of PMS?

When it comes to PMS, the most important thing you can do is change your diet, according to Doctor Susan Lark, a women's health specialist. The problem foods are the usual suspects: caffeine, sugar, red meat, dairy products, alcohol, and salty, fatty, and fried foods. These foods overtax the liver, which helps to break down estrogen. So, does this mean you can never have another bowl of chocolate ice cream? Not necessarily. The rule of thumb, says Lark, is the worse your PMS is, the tighter the leash. So for mild PMS, you can follow a less-stringent diet.

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THE HERBAL CORNER

Natural Diuretic, Appetite Stimulant,
Inflammation Fighter, and More!

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BURDOCK is a member of the thistle family which originally grew in Europe and northern Asia. This biennial plant is now widespread throughout North America. It is a stout, common weed with many spreading branches, and grows to a height of three to four feet. During the Middle Ages, English herbalists preferred Burdock root to sarsaparilla for the treatment of boils, scurvy, and rheumatism. Native American healers were quite fond of Burdock as a medicinal plant. American herbalists have used the roots and seeds as a blood purifier and pain reliever for more than two centuries.

Both the root and leaves are used in herbal remedies, but most recipes call for the root. Burdock is valued mainly as a treatment for arthritis, gout, and other inflammatory conditions. It is thought to help gout and rheumatism by stimulating the liver. Burdock is used as a diuretic, and it promotes perspiration, which make it effective in treating gout. Burdock stimulates the appetite, so modern experts recommend it for anorexia nervosa. Burdock has been used by herbalists worldwide to treat a variety of illnesses, including pneumonia, abscesses, acne, fever, dandruff, and throat infections, as well as inflammation. However, the evidence that burdock is effective in treating gout, arthritis, and skin diseases is mostly anecdotal.

Scientific research done nearly 50 years ago showed that burdock root has some antibiotic properties. There is also evidence that it is effective in treating boils. Some people even claim that Burdock root is helpful for diabetes; however, the research on diabetes is not conclusive. In one study, Burdock lowered blood sugar; in another study, Burdock actually made the symptoms of diabetes worse in animals.

A past study showed that Burdock blocked dangerous chemicals from causing damage to cells, suggesting the possibility that Burdock may help decrease the risk of developing cancer from toxic chemicals. Burdock contains active compounds called sesquiterpene lactones. It contains a high percentage of a carbohydrate called inulin (or fructosan). It also contains a volatile oil, plant sterols, tannins, and fatty oil. Experts do not know for sure which active ingredients in burdock root are responsible for its healing properties.

Burdock products are made from fresh or dried roots or leaves. You can usually buy it as dried root powder, a decoction, a tincture, or a fluid extract. There are no known risks associated with using burdock. However, it may cause slight irritation of the skin when handled. In any case, it is best to avoid taking excessive amounts of Burdock (especially Burdock root) because experts have yet to completely research the toxicity of this plant. It is also not recommended for use by children or by women who are pregnant or nursing.

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HEALTHY RECIPE OF THE MONTH