==========================================

AN ORANGE A DAY -- Eating an orange a day can help prevent certain cancers, according to a recent Australian study. The government's key research group, the Commonwealth Scientific and Industrial Research Organization, found consuming citrus fruits could reduce the risk of mouth, larynx, and stomach cancers by up to 50%. One extra serving of citrus a day - on top of the recommended five daily servings of fruit and vegetables - could also reduce the risk of a stroke by 19%. Citrus fruits have antioxidant properties that help strengthen the immune system, inhibiting tumor growth and normalizing tumor cells. The Australian study, which was based on 48 international studies on the health benefits of citrus fruits, also found "convincing evidence" that citrus could reduce the risk of cardiovascular diseases, obesity, and diabetes. Oranges have the highest level of antioxidants of all fruit, with more than 170 different phytochemicals, including more than 60 flavonoids shown to have anti-inflammatory, anti-tumor, and blood clot inhibiting properties. So add an orange to that apple a day to keep the doctor away!

NO DRUG HEARTBURN HELP -- If you suffer from heartburn and want to treat it without medication, there is a list of things you can try to ease the symptoms and pain. These work mostly for non-severe cases of heartburn and are easy to practice: Remain upright as often as you can, particularly shortly after eating meals. People who tend to recline in a chair or lie down in bed after eating meals are much more likely to have reflux or heartburn episodes. Eat smaller meals. Avoid foods that are spicy or have a high acid content, like tomatoes or fruit juices. Lose weight. Quit smoking. Wear looser-fitting clothes. In patients who have symptoms at night when they are sleeping, raise the head of their bed up about six to eight inches.

HEALTH HAZARDS OF THE WINTER -- Cold, snowy weather brings with it possible health hazards, be they back injuries resulting from shoveling the white stuff off the driveway or fractures caused by crashes on the ski slopes. Cold-weather related injuries account for a large number of emergency room visits each winter. Doctors at the University of Michigan Health System note most of these injuries are preventable. As the seasons change, so do the types of injuries seen in emergency room patients, says Dr. Jeffrey Desmond, director of operations in the UMHS Emergency Department. The causes of winter injuries range from snow blowers and shoveling snow to cold temperatures and winter sports. "The most common injuries that we see related to snow blowers occur when people place their hands into the moving parts of the snow blower, which results in hand injuries or amputation," Desmond said. Never put any body part near any moving machine parts, he advises. When shoveling snow, take extra care not to slip and fall or strain your back. Those at greatest risk are the least fit, whose hearts may be straining with unaccustomed exertion. Get fit before attempting anything overly strenuous. Colder temperatures may be especially dangerous to the very old and the very young, who are particularly susceptible to hypothermia, a condition in which the body temperature drops abnormally due to unprotected cold exposure. Hypothermia, Desmond warns, happens gradually, so elderly patients especially may not realize how chilled they have become. Common symptoms of hypothermia include confusion, lethargy, slurred speech or shivering. Take precautions when the temperatures take a dive. To avoid frostbite, dress in layers, removing any clothing soaked with perspiration, which increases the risk of frostbite.

TOP 10 FOODS FOR GOOD HEALTH -- Tomatoes, olive oil, red grapes, nuts, whole grains, salmon and other fatty fish, blueberries, garlic, spinach, and tea.

EIGHT TIPS FOR HOLIDAY CALORIE CUTTING -- Feasting with family and friends warms the heart, but it can wreak havoc on your healthy eating habits. Fortunately, there are several things you can do to control fat and calories, and not change the fun of the feast.

1. Cutting back or eliminating the butter, oil, or margarine you use dramatically cuts the calories in holiday meals. And you do not have to sacrifice flavor: Try sautéing vegetables in wine or broth. Add horseradish, chives or roasted garlic to potatoes instead of butter. And skim off the fat when making gravy from meat drippings, (or buy a special gravy boat that allows the fat to rise to the top and leaves just the meat juices).

2. Switch to lower-fat versions of milk, yogurt, cream cheese, and sour cream. And skip prepared dips for a mix of low-fat yogurt and fat-free sour cream with a touch of seasoning.

3. Pick your protein wisely. Roast meats are your best bet. Most of the calories in turkey, chicken, or duck are in the skin; remove that and you have got a lean (and delicious) protein. Also keep an eye out for high fat, salty meats such as bacon or sausage that can be trimmed from recipes.

4. Sneak fruits, vegetables, and whole grains into your traditional dishes. Since these foods are higher in fiber, they are going to be more filling and you are likely to eat less of them. Start a stuffing from scratch and toss in your favorite veggies and fruits like apples or cranberries. Plus, you will cut out the high sodium found in store-bought mix.

5. Skip the deep-fryer and pull out your nonstick cookware, which requires very little fat for sauteing. Just by using lid and a drizzle of water can help you avoid throwing in more fat to cook vegetables. Or surprise your guests and throw a few things on the grill.

6. Save crucial calories by dusting cake with powdered sugar or cocoa. (Drape a decorative doily over it to make a design.) For muffins and quick breads, reduce fat without sacrificing taste and texture by replacing half a cup of oil with a quarter-cup of oil and a quarter-cup of applesauce.

7. Make one-crust pies. Pies with top and bottom crusts mean double the calories. The filling can also make a big difference: Pumpkin and sweet potato pie, which are packed with vitamin A, are better options than the calorie-dense pecan pie. And limit the extras such as whipped and ice cream.

8. Enjoy yourself! A little self-control and exercise go a long way, and are good habits to follow throughout the year.

WELLNESS QUESTIONS & ANSWERS

==========================================

** Q & A #1:
What are "natural source nutrients" and why are they better?

When we eat a whole food, such as an orange, we benefit in many ways. We get energy from the calories, and we get various nutrients, such as vitamins and minerals, which varies depending on the food. Additionally, we get an untold number of naturally associated compounds that are designed in and around the various nutrients. A good example would be the bioflavonoids that are around the vitamin C in a citrus fruit. When you get vitamin C from a vitamin tablet, that vitamin C was probably manufactured in a laboratory somewhere. Technically, it can be called vitamin C, (simple ascorbic acid), but from a wellness viewpoint, it does not have any bioflavonoids, or any of the other countless beneficial compounds that God saw fit to put in an orange. That is one reason why whole food based nutritional supplements are superior to many synthetic vitamins made in a lab. There is no quantitative way to measure how much more beneficial whole food based nutrients are than synthetic ones, but clearly, it just makes sense that eating an orange is a better way to get vitamin C than swallowing isolated ascorbic acid, even when it is formulated with other synthetic vitamins.

** Q & A #2:
What forms do minerals exist in nature, and what role do they play in human health?

Minerals exist in organic and inorganic forms in nature, which include macro minerals, micro minerals, trace minerals, and ultra-trace minerals. Macro minerals are those needed in larger amounts, such as calcium, magnesium, potassium, and phosphorous. Micro, trace, and ultra-trace minerals are identified as such because only minute amounts are required to support wellness. Unfortunately, a vast amount of minerals have been depleted from almost all of our commercial farmlands. And if it is not in the soil, it is not in the food / plants we are eating. This lack of minerals has been attributed to the rise and increase of many diseases.

** Q & A #3:
What about the potentially harmful metals such as arsenic, aluminum, cadmium, and lead found in most multi-nutrient supplements?

First, it is important to understand that metallic minerals are potentially harmful when they are in an inorganic form. When minerals are in an organic and ionic form, as they are in many natural products, they are considered non-toxic in trace amounts and are readily eliminated from the body. Ionic refers to having an electrical charge. When ions of the same mineral have the same electrical charge, they repel each other. This means when they are in liquid form they are presented in a highly assimilate able form. Organic refers to the mineral having an organic molecule chelated to it and therefore being bioavailable and bio-supportive. Inorganic minerals are derived from elemental, or basic sources, such as rocks. Organic minerals are derived from living sources, or from sources that were living, such as plants. Minerals from plant cells are ionic and organic, which means they are easier to assimilate, and not known to cause toxicity.

** Q & A #4:
What is meant by a "loading dose" in regards to taking nutrients?

When one begins a nutritional regimen, some people prefer to accelerate the potential benefits by taking more than the suggested amount on the product label in order to more effectively deal with any potential deficiencies that may exist.

==========================================

FEATURED ARTICLE