growing the art of young€¦ · will in turn make them far more likely to grow up into active...

youngthe art of

growingMARCH/APRIL 2012

®

Kick the Fast Food HabitPAGE 28

Eating For Your EyesPAGE 22

What is Healthy Aging?PAGE 26

Why Fiber Matters More Than You Think PAGE 20

THE ART OF GROWING YOUNG March/April 20122

Contents

The Art of Growing Young® is published six times a year by Lifeplus® International, PO Box 3749, Batesville, Arkansas 72503, United States. Copyright © 2012 Lifeplus® International

From the Editor4

Nutritional News5

Fitness6

Nutrition14

Family Health22

24

26

Ask the Expert

28 Kick the Fast Food Habit

Migraine Management – Part 2

Eating For Your Eyes

Sugar Shock

20 Ways to Make Time for Fitness

31

3

16 What Is a Nutrient?

10 A Path Out of Depression

Features

Lifestyle12 Create the You That You Will Be

Happy With the Rest of Your Life

Herbs & Supplements20 Why Fiber Matters More

Than You Think

What is Healthy Aging?


“I strongly believethat in order to stayas healthy andhappy as possible,we must all engagein lifelong learningbecause there willalways be some -thing new andhelpful to learn.”

Lifelong Learning

4

Researchers at Duke University Medical Center recently published a paper detailing a new discovery thatmay finally tell us how our DNA is affected by stress. In their study the researchers observed that chronicstress caused adrenaline-like compounds to trigger DNA damage. Since DNA is the very foundation of whatwe are (our “book of life”), damage to it can have repercussions all over the body.

We’ve known for some time without a doubt that stress is damaging to the body, but now we have a betterunderstanding of how it works. In time, we can use this to help figure out more and more helpful ways ofdealing with stress in order to avoid the negative consequences. Whether that becomes specialized dietscontaining specific antioxidants or a new outlook on stress-relieving activities, such as biofeedback or practicedrelaxation techniques, only time, and more research, will tell.

As far as we have already come, nutritional science is really only in its infancy, which means there is so muchmore to learn. Ten years ago many doctors hardly thought about nutrition and diet as a means of stayinghealthy. In ten more years, there is no telling how important food and nutritional supplements may become,because we are constantly learning. I know that I look forward to learning about the new discoveries aheadof us, then looking for ways to apply them to my own life. I hope all of you do the same, because the morewe know about how our bodies work, the healthier we can all be.

I like to consider myself a lifelong learner. For me, graduating fromcollege, or even medical school, was not the end of my education.In many ways, it was only the beginning. I strongly believe that in orderto stay as healthy and happy as possible, we must all engage inlifelong learning because there will always be something new andhelpful to learn. One of the ways I personally continue my educationis simply by reading. Books, journals, newspapers, magazines, blogs—one of the great aspects of modern culture is that we can be exposedto new information everywhere we look if we choose. I read somethingnot long ago that I want to share with you.

Larger ForksPeople who have trouble with overeatingmay find using larger utensils can actuallyhelp. Surprisingly, a recent study con -ducted at an Italian restaurant found thatwhen people used larger forks, they actu -ally ate less. The belief is that bigger forkstrick people’s minds into thinking that theyhave eaten more than they actually have.Whatever the reasoning, larger forks andbigger spoons may be one simple way tohelp cut a few calories out of a meal.

5

Nutritional News

Hard-Boiled EggsAnother low-calorie snack with newly dis -cov ered benefits is a hard-boiled egg.Researchers at the University of Albertare cently discovered that eggs are rich in anti -oxidants. With protein to chase away hun gerand antioxidants to help protect against da -maging free radicals, hard-boiled eggs arethe perfect 70-calorie snack.

ChickpeasFill up on chickpeas to avoid the afternoonmunchies. Whether you consume them asa creamy hummus or a hearty salad top -per, adding more garbanzo beans to yourdaily diet may help reduce cravings for un -healthy afternoon snacks. Chickpeas arevery rich in fiber, which helps to aid healthydigestion and promote feelings of fullness.

Need a physical ormental boost? Turn to your four-legged friend. Accord -ing to recent research, owning a pet isbeneficial to people in numerous ways,including improved self-esteem, betterphysical conditioning and improved healthand happiness when compared to peoplewho don’t have pets. Pets offer love andcompanionship, as well as exer cise oppor - tunities such as regular walks that manypeople might not otherwise experience.

PistachiosNuts make a great high-energy snack, butmany people avoid them because they thinknuts contain too many calories. Pistachiosmay be a welcome exception to this think ing.A new study has found that fat in pistachiosis not readily absorbed by the intestinal tract,which means the body does not absorb allthe calories. So the next time you need anenergy-rich pick-me-up, grab a handful ofpistachios.


Fitness

7

For a lot of us would-be exercisers, the hardest part of getting physicalis taking that first step. Here are twenty little hints that will help you make time for fitnessand excuse-proof your exercise plan.

1. Don’t Look For Instant ResultsBurning off a pot belly doesn’t happen over -night. Focus on how good you feel right aftera workout rather than how you look in themirror. It won’t take too long before you seea difference too – just be patient.

2. Work SmartFind an activity that works both your upperand lower body at the same time such as stepaerobics, swimming or cross training. You'llboost your calorie burn without feeling likeyou're working any harder.

3. Cut Out One TV Show a NightCutting out watching one TV show a night willinstantly give you a half hour of time to getphysical. That’s three and a half hours everyweek that instead of sitting on the couch do -ing nothing, you are actively burn ing calories.

4. Walk the DogMan’s best friend is the perfect exercise com -panion. Instead of letting your pooch out theback door to do his business, take him for athirty minute walk around the neighborhood.You will both get much-needed exercise andyour doggie will love you for it.

5. Shift Your FocusWe attract into our lives what we focus on.Instead of focusing on feeling bad that youskipped a workout session, concentrate on

all the times you did exercise and how greatyou felt afterward. This way of thinking is guar -anteed to help you keep a positive focus onincluding regular physical activity in your life.

6. Try the Couch Potato WorkoutWhenever you are in front of the television,make the most out of commercials. Duringcommercial breaks do sit-ups, push-ups,jumping jacks, squats, lunges or any otherquick movements you can think of. It’s a sim -ple way to add a little extra physical activityand it will keep you from going to the kitchenfor a snack.

7. Use a CalendarPrint out a monthly calendar and display itsomewhere prominent. Cross out every daythat you exercise with a thick, black marker.Cross out every day that you don’t with a redone. Pretty soon you will find that you don’tlike seeing many red Xs and that will moti -vate you to work out more.

8. Be an Active TV WatcherPut a stationary bike, treadmill or ellipticalmachine in front of the television. Don’t letyourself watch your favorite shows unless youare using the workout machine. Time flieswhen your mind is distracted by shows youlike and before you know it, you will have got -ten in an hour of good activity.

9. Socialize On the MoveGrab a few friends and turn a gab-fest intoa walking conversation. A group of goodfriends walking around the neighborhoodfor half an hour while catching up is the per -fect motivation to get moving and get talking.

10. Enlist a PartnerHaving a workout partner is strong motivationfor both people who want to get fit. You willbe far less likely to skip a workout if it meansletting down a friend. The same goes for yourworkout buddy.

11. Bring the FamilyGet the whole family involved with a groupouting. Biking, hiking, skiing and other sim -ilar activities get the body moving and letthe family bond. It also helps show childrenthat a healthy lifestyle can be a fun one, whichwill in turn make them far more likely to growup into active adults.

12. Ditch Your RideThe more often you walk or ride a bike in -stead of taking a car, the healthier your life willbe. Short trips to the store, the deli, a friend'shouse or any other destination made underyour own power instead of your car’s add upquickly into your daily workout quota.

13. 15 Minutes Earlier/LaterIf you can set your alarm for fifteen minutes

20 Ways to MakeTime for Fitness

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◊These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Food supplements should not be used as a substitute for a diversified diet.© 2012 Lifeplus® International

9

earlier and then go to bed fifteen minutes later in the day, you’vejust created a half our of time you didn’t have before. Whether youturn that into two fifteen minute exercise routines or one thirty minuteworkout, you now have the time to get moving.

14. Master Micro WorkoutsThere is no reason your daily workout must take place in a singlechunk of time. A series of quick, intense work outs throughout theday are just as effec tive. Try doing just five minutes of calisthen icswhen you first wake up,between meetings, be -fore lunch, after din nerand any other point in theday you find the time. Atthe end of the day youwill find it add ed up to acomplete workout.

15. Stay HydratedBecoming dehydrated during the day can take a serious bite out ofyour workout time. When your body doesn’t have enough water yourexercise routine will be less effective and probably a few minutesshorter because you will feel tired faster. Drink lots of water duringthe day so when the time comes to get active you will be ready.

16. Be FlexibleIf you can’t make it to the gym before work, go afterwards. If youmiss your daily run on Monday, try to make Tuesday’s just a littlelonger. Understand that no matter how hard you try, there will betimes you miss workouts. Be flexible and do your best to make upfor them when you can.

17. Don’t be FlexibleOn the other hand, some people find sticking to a strict routine ismore helpful. There is nothing wrong with this method either, justbe sure your strict daily routine includes time for physical activity.

18. Just Five More MinutesAdding just five more minutes onto the end of a workout will pushyou a little farther but won’t take up much more of your time. At theend of the week, the time will add up to a whole other workout you

wouldn’t have gotten in.

19. Make ChoresMore ChallengingTurn daily chores into work - outs by doing house workat a faster pace. Don’t lin -ger between chores, pushmow instead of using a

rider, wear wrist or ankle weights while dusting—there are many littleways to turn an ordinary cleaning task into a good workout.

20. Don’t Stop StartingEveryone runs into times during their life when things get so busythey stop their normal exercise routine. That’s just a part of life. Theimportant thing is to never stop starting a new routine. As long asyou have the drive to get going again, you will be just fine.

“Get the whole family involved with a group out ing.It also helps show children that a healthy lifestylecan be a fun one, which will in turn make them far

more likely to grow up into active adults.”

Feature Article

A Path Out of Depression


“A handful of nuts still provides the samemonounsaturated fats for energy and protein

that promotes feelings of fullness.”

11

Food and mood are deeply connected. The foodsyou eat today can play a big role in how you feel tomorrow. Formany people who have trouble with mood, changing to a healthierdiet may be an important step in finding a path out of depression.Reducing the amount of modern convenience foods you eat andadopting a more hunter-gatherer style of diet can help some peopleescape the blues.Diet affects mood in multiple ways. First, ahealthy diet will simply give your body thefuel and nutritional tools it needs to betterdeal with the stresses of daily life. A diet thatdoesn’t provide adequate energy will leaveyou feeling tired and sluggish, which canquickly make a mildly stressful situation atwork feel a whole lot worse. And the problemcan snowball until you’re in a bad mood athome. On the other hand, if your diet leavesyou feeling energized and mentally alert, youwill be much better equipped to deal withstressful situations and your mood will beaffected less.

But diet and mood are linked at an evendeeper level. Multiple studies have found con -nections between mood and nutrition. Onesuch study on omega-3 fatty acids found thatthe participants with the lowest amounts ofthe heart- and brain-healthy unsaturated fattyacids were more likely to report symptomsof depression and view the world through anegative outlook. Additional studies havelinked omega-3s to other mood dis ordersincluding bipolar disorder and schizophrenia.

And you don’t have to dig much deeper intothe research to understand the connection.One of the most obvious examples is a sig -nif icant portion of the brain is comprised oflipids. Those exact same lipids are found inmany cold water fish. Doesn’t it seem to make

sense that consuming these lipids could helpthe brain function better and improve mood?

Modern convenience foods are often refinedto the point where they scarcely contain anynutritional value. These foods tend to not justfail to give your body the support it needs, butalso overload it with sugars and fats that canleave you feeling physically and emotionallydrained.

To avoid this problem look at what our ances -tors ate. Fast food restaurants weren’t arounda hundred years ago, let alone a thousand.Hundreds of thousands of years ago humanssubsisted on a vastly different diet. In largepart, this is the diet our body’s still functionbest on. Our hunter-gatherer ancestors for -aged for wild plants and hunted animals thatweren’t overfed corn-based diets full of anti -biotics and growth hormones.

This type of diet had a much different effecton their bodies than modern diets have onours. Diets full of wild nuts and berries wererich in protein and monounsaturated fat, aswell as antioxidants. Blueberries, raspberriesand other berries are rich in antioxi dants andimportant phytonutrients. They are also full ofimportant amino acids, vitamins, mineralsand fiber. A handful of nuts still pro vides thesame monounsaturated fats for energy andprotein that promotes feelings of fullness.

A handful of mixed nuts and berries is anenergy-rich snack full of mood-boosting nu -trition that our hunter-gatherers once took forgranted.

Non-genetically modified fruits and vegeta -bles eaten as close to straight from the field aspossible offer similar benefits. Full of nutritionfor promoting a good mood and containingno chemicals or faux-food ingredients, thesefruits and vegetables are easily found at localroadside stands, farmers markets and gro -cery stores that specialize in locally grownand organic produce.

While our hunter-gatherer ancestors ate a dietrich in fruits, vegetables, nuts, berries and othervegetation they found, they also ate what -ever animals they could hunt. This includedfish from nearby lakes and rivers and wildgame such as buffalo, deer, fowl and otheranimals.

The one thing all these meats have in com -mon is they contained no growth hormonesor unnatural chemicals, and they were just asphysically active as our ancestors who huntedthem. Because there were no ranchers orfarm ers trying to make money off of everlar ger and healthier-looking livestock, the ani -mals they ate consumed only fresh, naturalfoods. That meant an omega 6 to omega 3ratio nearly as healthy as fish.

While it’s no longer possible to eat the samediet as our ancestors, we can come close witha healthy diet full of fresh fruits, vegetables,grains and legumes, grass fed lean meats,and low in saturated fats and sugar. Fol -lowing these guidelines will help ensure yourmind and body are supplied with the nutri -tional support they need to boost your mood.

Emulating a hunter-gatherer diet also requiresthat you try to avoid foods that contain highamounts of saturated fat (especially transfats), sugars, refined foods and manmadechemicals. If you look at a nutritional labeland see a list of ingredients that you havetrouble pronouncing, it’s a good bet that ourancestors never ate it. Eating out at fast foodrestaurants and eating junk foods on the gocan be detrimental to your mood becausethese foods don’t just lack the nutritional sup -port you need, they contain ingredients thatcan actually depress your mood.

We often tend to look at a healthy diet as a toolfor staying physically healthy. But diet doesmore for your body—it helps to keep yourmood elevated. The next time you find your -self in a slump, look at our hunter-gathererancestors for a path toward a better mood.

12 THE ART OF GROWING YOUNG March/April 2012

Lifestyle

13

Do you like who you are? That’s a very deep question and hopefully the answer is yes. However,most of us could think of something we would like to change. Maybe you think you are too impatient.Or you would like to work on being more empathetic. Fortunately, everyone has the capacity to changefor the better. You are going to have to live with yourself for a long time, why not take the time to makethe self that you will be happy with for the rest of your life?

To be truly happy with yourself, you must firstunderstand exactly what it is that will makeyou happy. Every person has a unique out -look on what makes them happy. What isyours? You may look at the people around youfor guidance or to gain understanding, butat the end of the day, only you know what willmake you happy. Take joy in your individualityand don’t worry if you find that things thatmake you happiest in life are not the sameas your friends or family.

The first step to creating the you that you wantto be is to spend a few minutes every daythink ing about the things that make you happyin life. Focus on the way you live your life. Whatactions, experiences, things and relationshipstruly make you happy? And, what makes youunhappy? If you take an honest look at yourlife, you may realize that you are doing thingsbecause you see other people doing them,not because they make you feel good.

Spend these few minutes focusing on thehappiness that you want to attract into yourown life. You may need to acknowledge un -pleas ant parts of your life that will simplyhave to remain in your life. Understand youmay not be able to change everything, butalso know that you don’t need to dwell onthe negative. If you shift your focus onto thepositive aspects of your life, there isn’t any -thing you can’t accomplish.

After you’ve spent a week or two reflectingevery day on what you want to be, it’s timeto start taking action to become that person.There are many right ways and a few not-so-right ways to accomplish this. The mostimportant thing is to keep a positive focus.

For example, let’s say that you have dis -covered helping people is something thatmakes you happy and you wish to do moreof it. But money is tight so it’s hard for you todonate money or goods to the local shelter.Don’t dwell on how little you have to give.Instead, focus on the many immaterial thingsyou have to give. Shelters, churches and othercommunity organizations are always lookingfor volunteers to help in countless ways. Soinstead of getting discouraged because youcouldn’t give money, you kept a positive out -look and now you are able to touch the lives ofothers by giving your time at a soup kitchen.

It’s so important to keep a positive focus whilebecoming the person you want to be be -cause we attract into our lives the things wefocus on. Constantly dwelling on reasons whyyou can’t do something will guarantee youare never able to do it. However, a positiveattitude that focuses on finding solutions willnever fail.

Another key part of creating a happier youis to maintain your health. No matter what it

is that makes you happy, being overweightand ill will make attaining that happinessharder. Disease and poor diet can be verydetrimental to mood. Conversely, a healthydiet, regular physical activity, stress-relievingactiv ities and a good outlook all boost mood.A good mood and a healthy body go handin hand. Each makes the other stronger andeasier to attain.

Finally, understand and believe that you de -serve to be happy. If you don’t believe that,you may unconsciously sabotage your ownhappiness. This goes back to focusing onthe things you want in life in order to attractthem.

Happiness is hard to define because it meansmany things to many people. A lot of peopleare not even aware of how happy they areuntil they sit down and purposefully take stockof their lives. A lot of people also incorrectlybelieve that happiness is just a form of luck;some people are lucky enough to be happyand others are not. Happiness is hard tode fine but most people are aware of whetherthey are happy or not. This couldn’t be fur -ther from the truth. Everyone on earth hasthe capability to be happy. It only takes a littlethought and the right frame of mind to createthe person you will be happy with for the restof your life.

Create the You That You Will Be Happy With

the Rest of Your Life

Nutrition


Although small amounts of sugar can havetheir place in a generally healthy diet, toomuch of it is bad for the body. And it doesn’ttake a whole lot to be too much. Sugar, es -pe cial ly refined forms such as table sugar(sucrose), has a relatively simple chemicalstructure that the body rapidly breaks downand absorbs. This causes a spike in bloodsu gar levels that leads to a quick burst ofenergy often followed by prolonged dull,slug gish feelings. More than that, an influx ofsugar into the blood streamalso triggers the release ofinsulin. The body uses insu -lin to keep blood-sugar atsafe levels, but it also pro -motes fat storage.

Chronic high-sugar intakehas been linked to a varietyof illnesses, including diabetes, cardiovas -cular disease, tooth decay and many others.The most obvious and prevalent impact ofa high sugar diet is weight gain. As sugar hasbecome a more common ingredient in pre -made foods, waistlines have vastly increased.

A single 12-ounce can of soda can contain10 teaspoons (40 grams) of sugar. That’s badenough, but portion sizes are growing big -ger and bigger. A 64-ounce fountain drinkfrom a movie theater or a convenience storecontains over 53 teaspoons of sugar. That’salmost 2 cups of sugar! Would you put 10

teaspoons of sugar into a cup of coffee?Would you consciously consume 2 cups ofsugar in one sitting? Probably not! But thatis the problem, we are not aware of what weare consuming. And food manufacturers arenot helping either.

The food industry also tries to hide sugar bygiving it different names. A few common termsused to conceal how much sugar a food con -tains are molasses, honey, sorghum, corn

syrup, high fructose corn syrup, glucose, fruc -tose, lactose, dextrose, sucrose, maltose.The term sugar in food almost exclusively re -fers to sucrose, which is a fully refined formthat offers virtually no benefit to a healthy diet.

Be especially wary of low-fat versions of yourfavorite foods. When fat is removed, flavor islost. Something must be put back into thefood to make it taste good. Often, the solu -tion is to add more sugar. Salad dressingsare particularly bad offenders in this area.If you read the label of a low-fat version ofyour favorite salad dressing you will most

likely be surprised to find out how muchsugar it contains compared to the non-low-fat version. A far healthier option is to makeyour own dressings. Vinaigrettes are deliciousand surprisingly simple to make. Just com -bine a small amount of olive oil, your favoritegourmet vinegar and some fresh herbs.

Reduced-fat cookies are another offender thatreplaces fat with sugar. You really wouldn’twant to eat your favorite cookie without all

the fat and butter used tomake it. It just wouldn’t tastegood. The easiest way toput good flavor back in isto add more sugar. Sugarand fat together are the fasttrack to obesity, even if thefat is “low”.

When it comes to premade food, rememberless fat doesn't necessarily mean healthy.Always read labels carefully because sugarhides in unlikely places, not just in candy barsand soda pop. Flavored yogurts, hamburgerbuns, marinades—start looking for sugar onfood labels and you might be surprised.

Supermarket bread, cereal, mayonnaise, peanut butter, ketchup and spa -ghetti sauce all share one common ingredient. Can you guess what it is? Sugar! Thesweetener has crept into prepackaged foods of all kinds—often in unlikely places and under unrecog -nizable names. This is a major problem because even relatively health-conscious people are findingit harder to avoid a high-sugar diet.

15

Sugar Shock

“Chronic high-sugar intake has been linked to a variety of illnesses, including

diabetes, car diovascular disease, tooth decay and many others.”

Feature Article


17

If you take an active interest in your health, you probably read the nutritionalinformation labels on the foods you buy. But have you ever stopped to think really hardabout what that information really means? Have you looked beyond the fat grams and carbohydrateamounts listed and wondered what exactly is a nutrient and how does it interact with your body? Haveyou ever considered that perhaps you should be eating more foods that DON’T HAVE a nutrition label(such as fruits and vegetables)?

The answers lie in nutritional science, a branchof science devoted to the investigation ofthe metabolic and physiological reactionsin the body in response to the foods youeat. While doctors and scientists know a lotabout nu tri tion, there is still much to learnbecause nutritional science is a relativelyyoung branch of science. We discovered thefirst mi cro nu trient (vitamin A) just 80 yearsago. Mathematics, on the other hand, hasbeen around since as far back as writtenrecords exist, with rigorous mathematical ar -guments appearing in ancient Greek writings.

Just 30 years ago we were still using carote -noids only as food coloring. But as nutritionalscience advanced, it began to interact withmolecular biology, biochemistry, genetics andother branches of science. These sciencesoverlap in many areas as they are all, to somedegree, interested in metabolism and meta -bolic pathways. This overlap has helped torapidly advance nutritional knowledge. Soeven though nutritional science may still be in

its infancy, there is a huge knowledge base todraw from when considering dietary choices.

So just how far has nutritional science comesince its development? To begin with, we havean answer to the question, what is a nutrient?Simply put, nutrients are chemicals that thebody needs to function. They can be classi -fied chemically as either organic or inorganicsubstances. Chemically speaking organiccom pounds contain carbon, hydrogen andni trogen and sometimes other elements. Goodexamples of these nutrients include carbohy - drates, fats and proteins. Inorganic substancesmake up quite a few of our nutrients as well,and many of them are classified as mineralssuch as calcium, magnesium, zinc and others.But these are really just categories—thereare many types of each.

Nutrients come from foods. As foods are pro -c essed more and more away from their naturalstate, more and more of their micro nutrientcon tent is eliminated. For example, whole

wheat contains three components, the endo -sperm (protein and starch), the germ (proteinand vitamins) and bran (fiber). When wheatis turned into what we call processed whiteflour, the germ and bran are removed, leav -ing only the endosperm. Two thirds of thewheat’s nutritional value is now gone. Go ingone step further, if you buy food made fromwhite flour, such as packaged bread or ce -real, not only have important nutrients beenstripped out already, but unhealthy ingre di -ents such as sugar and fat, artificial flavoringand colorings, as well as preserv atives havefrequently been added.

The difference in micronutrient content be -tween a meal prepared at home and a mealbought pre-made is immeasurable. Thehealth iest diets are comprised of fresh, wholefoods. Of course, diets consisting primarilyof fruits and vegetables are the healthiest.But even less healthy options such as redmeat contain more nutrition in less processedforms. Fresh cuts of meat from free range,

What Is a Nutrient?

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grass fed, organic beef, for example, is a healthier choice than a fast-food hamburger that comes from mass-produced, corn-fed beef.

The list of nutrients already discovered is in the thousands. Calcium,folic acid, iron, biotin, copper, niacin, magnesium, vitamin A andvitamin D—these are just a small handful of the more commonnutrients. Since nutritional science is still so new, there are countlessmore nutrients, especially what are called micronutrients, waiting tobe discovered, which leads to yet another reason why it’s importantto consume a variety ofwhole foods in your diet.Scientists have alreadyobserved the way manynutrients work together inthe body. They have seenthat nutrients almost alwayswork best when they areconsumed with other nu -trients. But if there are nutrients still wait ing to be discovered, thereis no telling how important their effects are in relation to othernutrients.

When two nutrients work together, they provide more protection thanthe sum of their two wholes. For example, calcium and vitamin D areboth good for bone health on their own, but when they can interactwith each other, they offer even more protection. Then when mag -nesium is added, further synergy is created. The easiest way todescribe synergy is with the equation: 1 + 1 = 6 or more. However,often when it comes to many antioxidants, the equation could beas much as 1 + 1 = 20!

The synergistic relationship between antioxidants is one of the mostimportant nutritional discoveries made so far. Antioxidants such as

vitamin C, carotenoids, full spectrum vitamin E (all 8 members ofthe vitamin E family), alpha lipoic acid, and OPCs each have theirown value, but they are many times more effective at protectingagainst free radical attacks when combined with other antioxidants,all used together.

These relationships can become even more important for health aswe age because free radicals tend to collect in the body over time.Free radicals cause damaging chain reactions often referred to

as oxidative stress. Ordi -narily, one antioxidant willneutralize one free radical.But when antioxidants areable to work together, theycan replenish one another,granting the ability to con -tinue to neutralize freeradicals almost indefinitely.

This “antioxidant network” helps to protect against oxidative stressbefore it takes its toll on the body.

A diet based on whole fruits and vegetables is considered nutrientrich because it contains a high quantity of micronutrients, macronu -trients, phytonutrients and other compounds that the body needsto function properly. The nutrients in food are used by the body foreverything it does. From healing a cut, to building lean muscle mass,to circulating blood, to walking, to digesting foods—your body’sability to function is directly related to the nutrients in your diet.

19

“A diet based on whole fruits and vegetables isconsidered nutrient rich because it contains a high

quantity of micronutrients, macronu trients,phytonutrients and other compounds that the body

needs to function properly.”


Herbs & Supplements

Fiber supplements have become very popular over the years for helping topromote healthy digestion, cleansing and regular bowel movements. While fibercertainly is important for helping to keep the digestive tract moving regularly, it has many other benefitsto offer the body.Dietary fiber is divided into two major cate -gories: soluble and insoluble. Both types arewidely found in whole fruits, vegetables, grainsand legumes. Often a single plant will containboth forms, though the amounts of each mayvary. A food rich in soluble fiber may only con -tain trace amounts of insoluble fiber, and viceversa.

There is overlap in the functions and benefitsof both types of fiber. Soluble fiber is knownfor its ability to help maintain healthy choles -terol levels in the body to a much greater extentthan insoluble fiber is capable. But diets thatare higher in insoluble fiber correlate betterwith protection from heart disease. Solublefiber appears to help maintain healthy bloodsugar levels, and yet almost paradoxically, dietshigh in insoluble fiber are associated with pro -tection from diabetes.

Even going beyond the difference betweensol uble and insoluble, not all fiber is the same.Several types of fiber have unique properties,notably psyllium (Plantago ovata) seed andhusk, flaxseed meal, maltodextrin soluble fiber(also known as resistant maltodextrin), guargum, and marine alginate. Psyllium and flax -seed are predominantly insoluble fiber, whereasresistant maltodextrin, guar gum and alginateare predominantly of the soluble fiber type.Specific blends of these types of fiber are oftenincorporated into quality nutritional products.

As fiber passes through the digestive tractmostly undigested, it binds with fats and toxinssuch as pesticides, herbicides and other con -

tam inants that are accidentally consumed.Because fiber is not absorbed into the body,anything that it binds with will be excreted aswaste. In this way fiber helps to facilitate theremoval of these kinds of toxins and unwantedfats from the body. It’s for this helpful wasteremoval action that certain pharmaceuticalmedications should not be taken at the sametime as dietary supplements containing solublefibers. Fiber can’t tell the difference betweenwanted and unwanted chemicals so absorp -tion of these medications may be reduced.

Similarly, there is some worry that fiber caninter fere with the absorption of minerals. Thismay be true for some grain derived bran typesof fiber that contain phytic acid, but there aremany fiber sources where this is not a con cern,such as psyllium and flax seed.

Both soluble and insoluble fiber help to hydratethe stool and relieve constipation, though in -sol uble fiber is considered more effective inthis regard. Fiber provides bulk that stimulatessmooth muscles in the intestinal and colonwall to move the contents through in a timelymanner, which results in a healthy waste elim -ination time.

Fiber also helps aid in digestion by promotinghealthy gut flora in the digestive tract. Thesemicroorganisms are crucial for healthy di -gestion because they aid in breaking downcertain nutrients into forms that the body canuse and help maintain a healthy intestinal pHbalance.

Despite its many health benefits, many peoplestill do not consume anywhere near enoughfiber. The generally accepted amount by manyexperts is 25 to 35 grams per day; however,others believe that more is better. People inearlier societies consumed as much as 5 timesthis amount. Actually one of the reasons thatdiets rich in fresh fruits and vegetables is soworthwhile is because of the fiber they contain.

One reason that fiber consumption is so poorthese days is because of the influx of pre -packaged foods. Cereal producers found thatif they took whole grains, removed the fattyacid-containing germ, removed the fiber-containing hull, puffed the starch and coatedit, they could sell a lot more product and theirproducts would have a much longer shelf life.Cereal isn’t the only offender. Breads, pastas,cakes, cookies—nearly any premade, flour-based food bought in a grocery store has hadthe healthy fiber removed.

There are many reasons fiber is important forhealth. This plant-based nutrient is necessaryfor your digestive tract to function optimally.Without fiber, the process of breaking down,absorbing life-sustaining nutrients, and elim -inating waste and toxins would simply not bevery efficient.

21

Why Fiber MattersMore Than You Think

Family Health


Eating For Your EyesSunsets, paintings, starry nights, the faces of our loved ones—our eyes allowus to experience so much beauty in the world, yet often we don’t give a singlethought to preserving this powerful sense. Eating for your eyes is a simple way to helpensure clear, healthy vision late into life so you don’t miss any of the amazing sights on this planet.Glaucoma, cataracts and age-related maculardegeneration (AMD) are three of the mostcom mon reasons for vision impairment; eachbecomes more of a threat as we age. In ad -di tion to negatively impacting vision, they allhave one thing in common: they can be af - fected by the foods and nutrients we take intoour bodies.

Glaucoma is a leading cause of blindnessevery where, affecting over 60 million peoplethroughout the world. In many cases, glau -coma appears to be caused by fluid andpressure buildup in the eye. Several recentstudies have shown that increasing vitamin Cintake can significantly aid in helping the bodymaintain healthy intra-ocular pressure.

Magnesium may also help eye health by bal -anc ing calcium levels, which helps to main tainhealthy relaxation of the arteries and improveblood flow. In one study, people who weregiven oral magnesium supplements, showedimprovement in blood supply and visual fieldafter just four weeks. Spices, nuts, cereals,coffee, tea, and vegetables—espe cially greenleafy vegetables such as spinach, chard, andkale—are all rich sources of magnesium.

Cataracts are caused by damage to the trans -parent protein of the lens in the eye, whichcauses it to cloud over. People with cataractsoften describe the condition as similar to look -ing through a piece of waxed paper.

Cataracts are more likely to occur in peoplewho have diabetes, who smoke, or who areexposed to excessive sunlight. Each of thesethree risk factors causes free radicals to accu -mulate and increases oxidative stress in theeyes. If the amount of free radicals exceeds

the amount of antioxidant capacity in thebody’s reserves, cataract-inducing damagecan occur.

If free radicals accumulate in eye tissue, thenit’s no surprise that there is an increasingamount of evidence that people who havehigher dietary intake of antioxidants have lowerlevels of oxidative stress and, consequently,a lower risk of cataract formation.

Antioxidants are found in nearly every fruit andvegetable, but no two antioxidants are exactlyalike. Eating a diet that contains a wide varietyof fresh fruits, vegetables, and spices will helpensure that your body receives not only a con -stant supply of antioxidants, but also a widevariety of the free-radical fighters for maximumprotection. A few of the most potent antiox -idants are vitamin C, which can be found inmost citrus fruits; vitamin E, which can be foundin nuts, green leafy vegetables, lycopene,the red colored carotenoids found in water -melon, guava and tomatoes; and OPCs, whichare found in berries and many other edibleplants, where it is concentrated in the seeds,barks and roots, as well as in many cu li naryherbs and of course, in dietary supplements.

AMD is one of the leading causes of blindnessin people over the age of 55. It results fromdeterioration of the central portion (macula) ofthe retina.

Many doctors now believe that the best way tohelp fight against developing AMD involves acomprehensive approach that involves regularphysical fitness activities, eating a nutritiousdiet, abstaining from smoking and protectingagainst excessive ultraviolet light exposure.One reason this approach is be coming more

popular is because studies are finding thathigh intake of saturated fat and cholesterol isassociated with an increased risk of develop -ing macular degeneration.

A study conducted by researchers at HarvardUniversity found that people who ate dietshighest in lutein and zeaxanthin (members ofthe carotenoids family, particularly rich sourcesof which are marigold flowers and certain pep -pers) had a nearly 60 percent decrease in riskof macular degeneration. In another, unrelateddouble-blind study, people with establishedintermediate or advanced AMD who took vita -mins C, E, carotenoids and zinc experienced25 percent less risk of pro gression of theirAMD over a 6 year period, com pared withthose who were given a placebo.

Eating a diet that is based primarily on a vari -ety of fresh fruits and vegetables can helpsafeguard against three of the most commonvision impairments—glaucoma, cataractsand age-related macular degeneration(AMD). If your diet does not contain adequateamounts of nutritional ingredients, dietarysupple ment ation of trace elements, a widevariety of antiox idants and vitamins may behelpful in improving overall metabolic andvascular func tioning, which play key roles inocular health.

23

Family Health


Migraine ManagementPart 2

“Yoga, meditation, aromatherapy,massage, exercise—there is no right

or wrong activity as long as it helps you calm down and you can

feel your stress levels lowering.”

Stress may be among the most commonmigraine triggers. Busy lives, demandingca reers, too many appointments in one day,trying to stretch finances, juggling familyschedules—modern living is full of stress.Too much stress can be bad for anyone, butfor some people it manifests as a migraine.Whether it’s due to a big fight or just a par -ticularly hectic day, if stress is your migrainetrigger you may find headaches always seemto come at the worst possible time.

If stress is the most common migraine trigger,it is also one of the easiest to manage if youknow how. But it’s a two-step process. Firstyou must learn to listen to your body andfeel when stress is building up to the pointwhere it causes a headache. Look back atpast headaches you have experienced. Whatwas happening in your life just prior to thatpoint and how did you feel?

After you have an idea of how much stress istoo much, you can try different stress man -agement techniques until you find one thatcalms you down enough to prevent a head -ache. For some people deep breathingexercises will be enough. Other people mayfind a brief workout to be helpful. There arenearly as many stress-busting activities asthere are causes of stress. Yoga, meditation,

biofeedback, soothing music, aromatherapy,massage, exercise, petting your dog—thereis no right or wrong activity as long as it helpsyou calm down and you can feel your stresslevels lowering.

Food allergies are another trigger that affectsmany migraine sufferers. A few of the morecommon ones are alcohol, especially redwine; chocolate; pork; monosodium gluta -mate (MSG), which is in virtually all processedfoods, often in disguise; and caffeine. Butnearly any food can be a trigger. Since weseldom eat just one food at a time it can behard to pinpoint just which ingredient is theculprit. If you suspect your migraines may bedue to diet, the most efficient way to figureout just which food is triggering them, is tostart a food journal. Keep track of which foodsyou’ve eaten in the three-day period prior todevel oping a migraine.

Keep a log of everything you eat for a fewweeks. Be as specific as possible. After a littlewhile you will start to see patterns. Head -aches will tend to occur after certain foods.Once you see this pattern, it’s as easy asavoid ing those foods. If you eat a diet rich inwhole foods that you prepare yourself, thiswill be easier. However, if your diet consistsprimarily of store-bought, premade food, it

may be more difficult to pinpoint the exactingredient because these foods tend to havelong lists of ingredients, many of which areman-made. Many of the ingredients in theseprepared foods are chemicals like preserv -atives, flavor enhancers, and coloring agents.Switching to a diet based on foods that youprepare from scratch can help avoid thesechemicals and faux foods that are so preva -lent in processed and fast food.

There are also certain foods and supple -ments that may be beneficial to add to yourdiet, regardless of whether or not your head -ache trigger is diet related. Co-Q-10, is one ofa number of natural nutrients and com mondietary supplements that, has shown promisein several studies for helping to reduce mi -graine frequency. Other nutrients which haveshown similar abilities include magnesium,B-complex vitamins, omega-3 fatty acids,and an herb known as FeverFew. The sooth -ing scent of lavender (Lavandula) has alsobeen used to aid with migraines.

If you find that intense physical activity is yourmigraine trigger, there are many low-impactactivities that will provide your body with aregular physical workout without causing aheadache. It’s a common belief that walk -ing 10,000 steps in a day is equivalent to aworkout routine. If you can walk to the cor -ner store instead of taking a car and switchfrom the elevator to the stairway, you caneasily get the 10,000 steps you need to helpmaintain your body while avoiding headache-causing intensive exercises.

One final tip for avoiding migraines: focus onthe times you are headache-free ratherthan worrying about when your next one willoccur. We tend to attract into our lives thethings that we focus on. This even appliesto head aches. Enjoying the times in betweenheadaches when you feel good and areable to experience the joys around you willattract more of these pleasant feelings intoyour life.

Migraines can strike when you least expectthem and leave you in bed while your friendsand family are out enjoying the day. However,if you learn to recognize your triggers andadapt your lifestyle to avoid them it’s pos -sible to spend less time in bed and moretime out living your life.

25

Migraines are crippling headaches that can put a personout of commission for an entire day or more. In the firsthalf of the article we learned about common migraine trig gers. Nowlet’s explore possible techniques to lower your risk of developing mi -graines, such as focusing on nutrition, keeping a food diary, trackingpatterns and reducing stress.

Family Health


Healthy aging encompasses many aspects.Good nutrition, regular exercise, positive atti -tude, proper focus, good friends, etc.—it’simpossible to say that any one of these is moreimportant than another, because all these fac -ets work together to help you stay youngerin body and spirit. There is no single magiccure that will prevent you from aging. So in -stead of trying to put all your focus into justone area, practice the Art of Growing Youngin all areas of your life.

There are isolated pockets around the worldwhere people tend to live longer and stayhealthier. These healthy, extremely long-livedindividuals, don’t just exist, they truly live andenjoy life. It’s a stark contrast to the depictionsof the elderly people most of us are familiarwith. Elderly people full of vigor and vitalitytend to share several important traits: they makehealthy decisions, eat healthy diets, stay phys -ically active and remain connected socially.

Healthy aging requires proper nutritional sup -port at every phase of life. As the body ages,its nutritional needs change. For one thing,the body’s metabolism tends to slow with age,meaning your meals need to be smaller andless calorie-rich. A diet comprised chiefly offresh fruits and vegetables will help with this.So will avoiding foods full of saturated fatsand empty calories such as fatty cuts of meatand junk foods.

This diet will also give the body access to avariety of antioxidants, which become evenmore important as we age because free rad -icals can accumulate over time. When theybuild up, internal damage can occur. In fact,scientists are now finding that many of thenegative aspects of growing old may actuallybe due in large part to oxidative stress fromfree radicals. For example, free radicals can

accumulate in the skin and cause damagingchain reactions that break down the tissuesresponsible for skin’s smoothness and elas -ticity. This can lead to more wrinkles and dulllooking skin.

Healthy aging also requires regular physicalactivity. It is a fact that the more physicalactiv ity you get as you age, the more mobileyou will be. Unattended muscles, connectivetissues and bones become weak. This com -promises strength and balance. It doesn’ttake much effort to prevent or reverse muscleloss. Just a half hour of exercise a day, mostdays of the week is plenty for many peopleto prevent loss of muscle tissue associatedwith aging and a sedentary lifestyle. And, theexercises you choose do not have to be rig -orous. Walking, swimming, and water walkingare all very low-impact exercises that havegreat benefits for an older body. Water walk -ing and swimming are especially beneficialto elderly people who have been out of shapebecause water adds resistance for a betterworkout and it has buoyancy to help with bal -ance, take stress off joints and prevent falls.

Staying mentally active is also important forhealthy aging. Just as muscles atrophy withoutuse, so does cognitive function. A lifestyle thatis full of repetition and lacking in mental stim -ulus is bad for an aging brain. On the otherhand, a lifestyle that is filled with new experi -ences and activities that challenge the brainsuch as regular game nights with friends,after noon crossword puzzles, new hobbiesand opportunities for learning, are wonderfulways to keep the brain active. The results ofthese activities on cognitive function are justlike lifting weights for muscles.

Eating fresh fish can also help protect thebrain. Cold water fish such as salmon, sardines,

herring, and mackerel are rich in the brain-healthy omega-3 acids, DHA and EPA. Therehas been an explosion of research particularlyregarding DHA in the past several years andmuch of it has linked higher intake of DHA toreduced risk of developing dementia, Alzhei -mer’s disease and other neurodegenerativedisorders. This is most likely because a signi -ficant portion of brain tissue is comprised ofDHA, and a diet that contains ample amountsof this healthy fat seems to help prevent manyof the changes associated with neurodege -nerative disorders from forming in the brain.

A similar and equally important facet of healthyaging is staying socially connected. Humanbeings are social creatures. Companionshipfills a special place in our hearts and makesus feel needed. Whether you make an effort tofind new friends, join a social club, host gamenights or find any other activity that regularlybrings people into your life, filling the needfor companionship is vital for healthy aging.

Changing lifestyles are a part of the humanexistence. The choices you make today willaffect the ones you make tomorrow. However,no matter how you have lived your life in thepast, it is never too late to make a change forthe better. Adopting a healthier lifestyle todaywill make the aging process easier tomorrow.It’s never too late to start living healthy!

By adjusting your lifestyle to take care of yourmental, physical and nutritional needs, thesecond half of your life can be as enjoyableas you want it to be. If you take the right steps,the aging process will be a healthy one that isfull of friendship, mentoring and happiness.

The human body changes as it ages. That is a fact of life. It’s how we deal with those changesthat makes a difference. If your body is healthy and prepared for each phase of life, you will find the agingprocess to be much less stressful. It can actually be rewarding.

27

What is Healthy Aging?

Family Health


“If you find youcan’t kick a

craving for acertain favorite

fast food meal, trymaking

homemadeversions of your

favorite fastfoods.”

When you first begin the process of kickingthe fast food habit, it can be very helpful tochange your normal driving routes. If stopp -ing at a drive through on the way to workhas become something you automaticallydo without even thinking about it, taking analternate route to work will make the habita whole lot easier to break. Taking it one stepfurther, you can plan a route that doesn’t in -volve passing by any unhealthy restaurants.

For many people, eating fast food meals issuch a “normal” part of their lives that theycan hardly picture a life without it. But withjust a little preparation and foresight, it’s en -tirely possible to completely kick the fastfood habit. Once you have, you will probablynotice you have more energy and feel happier.Moreover, it will teach your children that theydon’t need to make fast food a part of theirown habits, which can help ensure that theylive long, happy, healthy lives.

29

For the first time in nearly two hundred years children may have a shorter lifeexpectancy than their parents. According to research published in The New England Journalof Medicine, the poor diet and nutritional habits our children are adopting could shorten their life spansby as much as five years.

One of the biggest contributors to this so -ber ing possibility is an increase in thedependence on junk foods and fast foodrestaurants around the world. The problemwith many fast food restaurants is two-fold.First, the foods tend to be full of saturated fatsand sugar, while providing too few micronu -trients, and at the same time containing allkinds of chemical additives. Second, they arecheap and convenient. Unfortunately, aftera long day of work, it really is often easier tobuy burgers for the family from a drive throughwindow than it is to go home and make a mealfrom fresh wholesome ingredients. In fact,many young adults have grown up withoutever really learning HOW to cook! But withwaist lines growing and this disturbing newresearch, isn’t it worth the little extra effort ittakes to avoid eating these non-foods? Hereare a few tips for kicking the fast food habitfor good.

Don’t go cold turkey. Fast food dependencecan be nearly as hard to break as an alcoholor cigarette addiction. In some ways, it caneven be more challenging. We have to eat,and busy lifestyles don’t leave a lot of timefor finding healthy options. The convenienceof being able to stop at a drive through on theway home is very tempting. If you eat fromfast food restaurants often, wean yourself ofthe habit slowly. Eat one less takeout mealevery week until you’re free of the habit. Alsoconsistently relying on frozen premade din -ners, or other processed foods creates a verysimilar type of problem.

Not only is gradually cutting down less daunt -ing mentally, but it will also help give you timeto adjust to making more meals at home andpacking snacks and lunches in the morn ing.Preparing more foods at home may take alittle longer than you’re used to, but it costsless and provides much more nutritional sup -port. If you can spend a few hours over theweekend making several large meals, thenyou can freeze them for later and you won’tneed as much time after work during the week.

Speaking of packing snacks and lunches,keep a stash of healthy foods in your desk atwork to quell cravings before they becometoo much. A handful of nuts and fresh orfreeze dried berries is an energy-rich snackthat packs enough protein to ward off aserious case of the munchies. Natural, low-fatgranola bars are helpful too, but be careful—many of these are also highly processedfoods with a lot of sugar and chemical addi -tives, being marketed as “all natural.” A smallsnack eaten just before getting into your caror even on the way home is often enough tokeep you from pulling over to get somethingunhealthy.

If you find you can’t kick a craving for a certainfavorite fast food meal, try making homemadeversions of your favorite fast foods. There arewebsites devoted to creating the perfect at-home recipe versions of fast food menu items.Anything you make at home will be a health -ier alternative and you can tweak the recipeto make it even better.

Kick the Fast Food Habit

JOINT FORMULANutritional Support for HealthyCartilage and Joints

Lifeplus Joint Formula is one of the mostoutstanding and complete glucosamineformulae. It contains glucosaminesulphate, chondroitin sulphate andminerals crucial for maintaining healthycartilage so important to your jointhealth. Synergistic amino acids areprovided to help your body nutritionallysupport healthy collagen and cartilagesynthesis.◊


Food supplements should not be used as a substitute for a diversified diet.© 2012 Lifeplus® International

Can antioxidants help lung health?Because free radicals can enter any part of the body, antioxidants that help protect againstoxidative stress can be of benefit to virtually any body part, including the lungs, which areone of our organs that are attacked heavily because of so many air-borne free radicals inour environment. Free radicals enter the body through numerous ways, some are even createdduring natural, and healthy processes within the body. However, one major way we accumulatefree radicals today is through pollution. Pollution in the air from smog, secondhand smoke,aerosol sprays and other sources send free radicals directly into the lungs. Antioxidants suchas vitamins C and E, carotenoids, alpha lipoic acid and OPC’s can help prevent oxidativedamage to the delicate lung lipids caused by these environmental pollutants. One importantpoint is that taking large doses of single antioxidants (especially synthetic ones), such asbeta carotene or vitamin E, while eating a low antioxidant diet, and under high oxidative stress(such as smoking), can be a recipe for disaster. The first study which gave large doses ofbeta carotene to smokers who were eating antioxidant-poor diets, actually found an increased,rather than decreased incidence of lung cancer. Antioxidants function as a network, so it isimportant to have many of them in your diet.

31

Ask The ExpertWhat are vasodilatorsand why are theyimportant?A vasodilator is anything that helps blood vesselsto dilate when increased blood flow is needed.The most common time that the body does this isduring exercise. Physical activity puts a strain onthe body, especially muscle tissue. This strain gen -erates an increased need for oxygen and nutritionalsupport. Since these things are circulated through -out the body by the bloodstream, the more dilatedthe blood vessels are, the more oxygen can be sentto the places it’s needed. One common vasodi -lator is nitric oxide, a simple gas that the bodygenerates from L-arginine to dilate blood vesselsand keep blood platelets from sticking together.L-arginine is found in a wide variety of dietarysources, including animal proteins, dairy products,buckwheat, chickpeas, nuts and many other foods.

Are men more prone to heart disease than women?Heart disease is often seen as primarily a threat to men. This is absolutely not true. The American HeartAssociation concluded that heart disease has killed more women than men each year since1984 and is“the number one killer of women in the United States”, even more than breast cancer, or even all cancerscombined. Both men and women can benefit from living a heart-healthy lifestyle that includes regularphysical activity, stress reducing activities and a low-fat diet rich in fresh fruits and vegetables. In additionto these staples of healthy living, it also helps to know the difference between good fats and cholesteroland bad fats and cholesterol. Since the war on fat began about 30 years ago, we have been conditionedto believe that all fat and cholesterol is bad for the body. This is misleading and potentially unhealthy.Fats such as omega-3 fatty acids and the monounsaturated fats from nuts and olive oil are actuallyvery good for the body. The former are found in coldwater fish such as sardines, salmon and mackerel.Similarly, the difference between good (HDL) and bad (LDL) cholesterol is the difference between eatingfoods that increase the risk for cardiovascular disease and eating foods that help lower the risk.Increasing consumption of soluble fiber and fish oil, while reducing intake of saturated fats and alcohol,and exercising regularly will both help reduce LDL levels and increase HDL levels. And that’s somethingthat both men and women can benefit from.

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Food supplements should not be used as a substitute for a diversified diet.

© 2012 Lifeplus® International

growing the art of young€¦ · will in turn make them far more likely to grow up into active...

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