Your Life-Your Choice ISSN 1488-0253 ==================== June, 2000 Issue 55 Letter From the Editor There's an increasing amount of focus these days on omega 3 and omega 6 oils. In fact, June Kaminski has a very interesting article in our newsletter today discussing how these oils can affect mental health… a definite MUST READ. In fact omega 3 and omega 6 oils are instrumental in a number of health issues including rheumatoid arthritis, lupus, heart disease, immune system weakness, mental disorders, attention deficit, and skin problems. Over 2,000 scientific studies have confirmed numerous health problems associated with Omega-3 deficiencies. Because our bodies cannot produce polyunsaturated fatty acids (omega 3 and omega 6) we must consciously add these to our diets. There is, however, important information about these oils that is not commonly addressed. As more and more attention is being placed on EFAs (Essential Fatty Acids) and their diverse health benefits, it becomes increasingly crucial that you are aware of that in-depth information. Omega 3 works best when taken in combination with omega 6. However, care must be taken to consume a correct ratio of both. In fact, a severe imbalance can leave you prone to chronic diseases. It is estimated that 60% of North Americans consume much more Omega 6 than is required and 95% of North Americans are lacking in the consumption of Omega 3. Although omega 6 is necessary, too much of it disrupts the efficiency of Omega 3, and can actually be harmful. Because of the changing diets of North Americans and because a significant amount of the fish we eat are now being farmed as opposed to being born in their natural environment, the amount of omega 3 produced in the fish we eat is substantially decreased. There is a special ingredient in nature that man simply cannot duplicate. Consequently, our diets contain far less omega-3s and far more of omega-6s. Although the Government of Canada recently recommended individuals between the ages of 25-49 should take 1.5 grams of Omega 3 fatty acids daily, the average person actually consumes less than 20% of this required daily dosage. Remembering that balance is important, you should be considering a ratio of omega 6 to omega 3 no less than 4:1 (4 times the amount of omega 6 to that of omega 3) and no more than 10:1 (10 times the amount of omega 6 to that of omega 3). According to Nutrition, Health & Heart Disease, about 2 teaspoons of flaxseed, linseed or fish oil, or 2 tablespoons canola or soy oil is a recommended amount of omega 3. The NIH (National Institute of Health) and the NHLBI (National Heart, Lung, and Blood Institute) have seen numerous studies involving doses ranging from 3 grams to 15 grams of omega 3 per day and acknowledge the health benefits of incorporating this essential fatty acid into a daily diet. If you decide to enhance your diet with omega 3 through supplementation, I encourage you to choose flaxseed or linseed oil. These are both very high in omega 3. Fresh fish oil is also a good choice, but it could be much higher in calories depending on the type of fish. ----- Sources: Health Canada - Labeling of and claims for Omega 3 Fatty Acids 10-Aug-1999 Nutrition, Health & Heart Disease - recommended supplements www.health-heart.org/vitamins.htm NHLBI - Working Group Report on Primary Prevention of Hypertension Abundant Health for People, Pets & Plants; Earthmed - Top Scientists Discover Powerful Health Benefits www.earthmed.com/abundant/scientists.htm World Health Organization who-pcc.iarc.fr/Publications/Abstracts/Abs9810/abs9810_05.html Designing Health www.designinghealth.com/glossary_nfr.html#Omega 3 Good and Bad Fats and Oils by Wendy White N.C. www.wellnessway.com/images/fats.jpg Brigitte Synesael Editor of Your Life-Your Choice Make it your business to be informed! No one cares more about you than YOU. *********************************************** To advertise in Your Life-Your Choice newsletter, visit: http://www.life-choices.com/sponsor.html or mailto:admin@life-choices.com SUBJECT: Send Your Choice Advertising Rates ********************************************** Please visit our sponsors. They help to keep our newsletter free for everyone. ********************************************** Lose weight like crazy!! Summer is just around the corner!! Up to 30 Lbs. in 30 days! All natural, Dr. recommended. I lost 27 Lbs. & 30 inches in just 5 weeks - you can too! See our incredible before and after pictures! Check out: http://www.diet4u.net/default.asp?id=10281 ================================================= GetSmart Vitamins.Com "Where Every Day is a Whole-Sale Day" GET YOUR FREE REPORT...THAT REVEALS... "The 7 Sneakiest Secrets Nutrition Companies Hope You Never, Ever Find Out About" http://www.getsmartvitamins.com/ ********************************************** ARTICLES IN THIS ISSUE: 1. FATTY ACIDS can PROTECT YOUR MENTAL HEALTH 2. FAT and FRUSTRATED? 3. PRESCRIPTION FOR ASPIRING CENTENARIANS 4. Health Smart Recipe...Broccoli & Cheese Quiche 5. Talk to GARLIC =========================================== Section 1 Fatty Acids can Protect Your Mental Health by June Kaminski, RN MSN There are many causes linked to poor mental health. Some experts believe mental health breakdown is influenced by genetics, upbringing, traumatic experiences, stress, brain chemistry, exposure to chemical toxins, nutritional deficits and so on. The actual reason why some people develop mental health problems is not perfectly clear. However, research does indicate a strong link between nutrition and some mental health problems. Study results show that people can help preserve their mental health by choosing to eat in a balanced and knowledgeable way. In our stressful, fast-paced world, keeping yourself sane and whole is both wise and recommended. Essential Fatty Acids and Mental Health Several distinct research studies have found that particular essential fatty acids (EFAs) are mandatory for normal brain function. Although fats have gotten a lot of bad press in recent years, there are important nutrients that must be regularly included in any healthy diet. Particular interest has developed in Omega-3 and Omega-6 essential fatty acids and phospholipids. Serious mental health problems including Depression, Schizophrenia, Alzheimer's disease, and Manic-Depression seem more predominant in people who are chronically deficit in these two EFAs. Although not seen as the sole reason for these mental health disorders, this new research does show promise in their prevention and treatment. We now know that the brain is about 60 per cent fat. It stands to reason then, that fat in the diet is important. But the usual diet, abundant in saturated fats is not the answer. It is crucial to eat unsaturated fats on a regular basis. Not only for the brain, but for our nerves as well. Cold-pressed vegetable oils such as safflower, sunflower seed and olive oil are all important for the nerves, as well as our skin, hair, and cell repair abilities. The type of fat needed for the brain comes from another source. The easiest way to ingest more of the Omega fatty acids and phospholipids is to regularly eat fish oils and certain fish such as sardines. Are You Deficient in EFAs? Dr. Charles Bates identified several predisposing factors that give you a higher risk for EFA deficiencies. Some of these factors include: * Celtic, Irish, Scandinavian, Welsh, Scottish or Native American ancestry * Family history of alcoholism, depression, suicide, schizophrenia, anxiety * Family history of Crohns disease, ulcerative colitis, or irritable bowel syndrome * Family history of hepatic cirrhosis, cystic fibrosis, atopic eczema, diabetes * History of premenstrual syndrome * Winter depressions that improve in the Spring * Unusual reaction and low tolerance to alcohol * Anxiety or depression after alcohol consumption * Emotional lift with ingestion of certain foods and vitamins People who are at a higher risk for EFA deficiency should ensure that their daily diet includes unsaturated vegetable and fish oils, as well as regular selections of fish. Even if you are not at risk, it is wise to include these nutrients in your diet to protect your brains functioning, your nervous system, and your mental health. A little dose of prevention can go a long, long way! Resources: MHNJ: Mental Health and Nutrition Journal is a professional publication with research based articles on how nutrition can keep us mentally healthy. Read more about the importance of essential fatty acids such as Omega-3 and Omega-6 at http://www.minj.com/index.html Fight Alzheimer's Disease with Fish, an article by Prevention magazine provides insight into how the fatty acids in fish can help prevent Alzheimer disease as we age, available at: http://www.prevention.com/cooking/news/990128.news.html ***** Read about June Kaminski on our Meet the Team page; http://www.Life-Choices.com/team.html ************************************************ Please visit our sponsors, they help keep our newsletter free for everyone. ************************************************ Pepper Joe's FREE Newsletter 'Chile News & Views' has EVERYTHING for the Gardener and Chilehead including Growing, Harvesting, Preserving, Eating and Overall Enjoying those wonderful Hot Peppers. It takes just a minute to sign up at http://www.pepperjoe.com/ ====================================================== SCHOOL OF NATURAL HEALTH - Your online solution to Natural Health and Weight Loss! FREE Articles, Newsletter (BNHealth), Recipes, and Counseling. Offering the Weekly Online Wellness Program - "Vibrant Health Weekly". Come visit us at: http://www.schoolofhealth.com/ or you can contact Dr. Thomas at: Cyndi@schoolofhealth.com ***************************************************** Section 2 More Than 50% of North American Are Fat and Frustrated by Brigitte Synesael Interestingly, North American’s pride themselves on having the best health care system in the world. Over the last few decades, society has become well educated on the health risks of obesity. North American’s have spent in excess of $10 Billion dollars on diet and exercise programs. Yet still over 50% of the North American population is overweight. A large percentage of those overweight have lost hundreds of pounds over a period of time, only to gain it all back. Too many people remain (at the risk of being rude) fat and frustrated. Why, in this age of technology and information, is obesity still an issue? There are certainly plenty of appetite suppressants on the market, and there’s no shortage of diet books to tell us every possible method of cutting calories. There’s an exercise facility on almost every street corner. Are there THAT many people with no willpower? Not at all! If you’re one of these people you will likely fit the following profile: For most of your life you have been on a diet of some sort. You have modified your eating habits to accommodate almost every new diet hoping that this will be the one. Even though you really don't snack anymore you still feel guilty with even the slightest indulgence of food. Although you have successfully lost many pounds over the years, they have historically found their way back to your hips and brought along a few friends. You've spent a fortune on diet books, diet aids, and diet programs, and special diet foods that either haven't worked at all or you've lost weight only for a short period of time. By now you're feeling like you are doomed to a life of obesity, and you are likely experiencing some depression or low self-esteem. If you are one of the many people who fit this profile you should consider that there is a very real possibility that your weight may have nothing to do with excess eating. Among several possibilities, especially if you’ve been on several diets, is the fact that your digestive system may not be functioning properly. The whole digestive process is very complex and involves numerous organs. One of the functions of the digestive system is to absorb unnecessary fats and eliminate them through regular bowel movements. Increasing your fibre intake can help keep your digestive system working smoothly. Nutritionists recommend 25 to 35 grams of fiber a day. There are two different types of fibre; soluble and insoluble. Both are necessary for optimum health. You can find soluble fibre in: psyllium husks, flax meal, oat bran, guar gum, apple pectin, oranges, rice bran, legumes, and barley. Insoluble fibre is found in: wheat bran, corn bran, bananas, brown rice, nuts, strawberries, raspberries, cereals, asparagus, celery, root vegetables, and fruit peels. Fibre supplements are readily available in health food stores and can be helpful in ensuring your daily intake. However, remember as you choose your fibre supplement to watch for both soluble and insoluble fibre for optimum health. IMPORTANT NOTE: Because of the way that fibre works, it is an absolute MUST that you also drink 8-10 glasses of water every day. Fibre NEEDS water to complete it’s function. Increasing your fibre intake without drinking the water will simply be adding to your digestive problem. A great tip is to drink water at room temperature or slightly cooler.You can consume higher volumes of room temperature water than you can of ice cold or refrigerated water. This is not to say that cold water is bad for you. There is nothing wrong with ice or cold water. Many people have difficulty drinking the required 8-10 glasses per day. This tip is to help you drink more, allowing you to achieve that goal. A bonus of both adding the recommended amount of fibre and water to your diet is that it provides you with a full feeling, thereby acting as an appetite suppressant. ----- Sources: American Heart Association Scientific/Medical Position on Obesity www.heartinfo.org/mosamfat197.htm Britannica.com http://www.britannica.com/bcom/magazine/article/0,5744,5111,00.html You’ve Got Nothing To Lose... But Pounds! http://www.diets-dont-work.com ----- Brigitte Synesael Food is not always the reason you have trouble losing weight. Learn secrets the diet companies don't want you to know. http://www.diets-dont-work.com?S6 *********************************************** Please visit our sponsors. They keep our newsletter free. *********************************************** HealthE-zine *** Your FREE 5-minute health update. Each week the energetic staff of Alt-Health.com scours the Web to bring you five intriguing health article summaries & links. Subscribe/view archive: http://www.alt-health.com/signup.html Recommended by PC World Tipworld E-mail Mailing List Reviews Recommended by List Universe List-A-Day.com Review ************************************ FINALLY! How you can lose weight now the ALL NATURAL way. Stop the diet roller coaster! Save money, never buy bogus diet aids or special diet foods again! There are more than 10 natural ways to lose weight that have helped thousands. We reveal the secrets of proven weight loss now at http://www.diets-dont-work.com?002 ****************************************************** Section 3 PRESCRIPTION FOR ASPIRING CENTENARIANS by Dr. John Maher The average life expectancy today is almost 80 years. According to a recent report in "Science" magazine, if Americans could avoid the major causes of death, which are diabetes, stroke, cancer, and heart disease life expectancy would jump to 991/2 years overnight. FIVE TIPS FOR ASPIRING CENTENARIANS 1. Avoid adult onset diabetes by exercising, maintaining ideal body weight, and avoiding sweet, empty, fatty, refined, starchy foods. Benefit: add 1.4 years 2. As 90% of cancer is curable if caught at the earliest stage, have early detection tests regularly. Result: add 3 years to your life. 3. Keep homocysteine levels normal by adding vitamin B5, B6, B9, and B12, and Vit. C to your heart disease prevention program. Add magnesium and antioxidants to keep your arteries strong and flexible. Keep your arteries unclogged, prevent stroke, and keep your blood pressure down through proper diet, weight control, and stress reduction. Result: add 2 more years to your life. 4. Prevent heart disease by keeping your total cholesterol below 200, your LDL cholesterol below 150, and your HDL above 45. Do 15 minutes minutes of strength training and 30 minutes of aerobic exercise 3-4 times per week. After age 40, have yearly cardiovascular screening tests. Result: A gain of 13 years to your potential life span. THE ELIMINATION OF THESE DISEASES WILL ALMOST CERTAINLY MAKE YOU A CENTENARIAN. 5. OH yes.If you want to make it past 100, drive a car that weighs more than 3500 lbs. and buckle up every time you get behind the wheel! Read more about Dr. John Mayer on our Meet the Team page; http://www.Life-Choices.com/team.html ****************************************************** Section 4 Health Smart Recipe Cheese and Broccoli Quiche 1 single 9in pie crust 4 eggs 1˝ cups cream, 2%milk or skim milk 1 small broccoli 1˝ cups shredded cheese (Cheddar, swiss, or mozzarella) ˝ tsp salt, ˝ tsp pepper Preheat oven to 375 degrees Fahrenheit. Whip the eggs and cream until frothy. Add salt and pepper to taste. Place broccoli and shredded cheese in pie shell, pour whipped mixture over to fill shell. Place in middle rack in oven 40 min or until starting to brown. Test like a cake, toothpick will be dry when done. Let sit for 10 minutes after removing from oven, cut into 6 and serve. Per serving Cal Fat Fiber 156.74 61.22 3.96 ================================================== Section 5. Talk to Garlic Dear Garlic, I love chicken stir fried rice. I order it whenever I can from a Chinese restaurant. Yet it seems like every time I make it for myself at home, I end up with soggy rice, that really bothers me. I don't know what I am doing wrong.?!?. I am wondering if you have any advice for me. I use normal whole grain brown rice that you can buy at the grocery store, maybe this is the problem? All I know is it is getting too expensive for me to keep ordering such a simple meal that could easily be made at home. Any suggestions would be greatly appreciated. Thank You "Sogged" out and sick of it! Dear Sogged: Oh my heavens girlfriend, your life is over. How do you expect to catch a man if something as basic as rice has you sogged out? Ya gotta keep in mind the way to a mans' heart is thru his stomach!!! A venerable Chinese gentleman (the owner of a Chinese food supply store) told me the secret to great stir fried rice. Now listen up Grasshopper!!!. Just cook the rice (do not use minute rice, long grain rice only) according to package instructions and put it in the fridge early in the am or even better, the night before. Make sure it gets cold. Add to the stir fry at the last moment and voila, great rice. You know something, the ancient was 100% right. Now just as a special treat, add some Chinese vegetables to your stir fry, bok choy, bean sprouts, etc. Also add a couple of fried eggs for flavor and protein. Some celery, onions, water chestnuts and go. Enjoy.(remember to stir fry on high temperature and keep turning constantly for a few seconds til ready to eat. (use peanut oil) Ancient Chinese Secret: She who stir rice in kitchen, stir passion fruit in bedroom!!! ==================================== Like to talk to Garlic? Yes, men are welcome too: put "Dear Garlic" in Subject line. We can talk about anything. *Note that the Dear Garlic segment of Your Life-Your Choice is for entertainment purposes only. The advice is intended to tickle your funny bone so put your Sense of Humor hat on and let's take a look at the "lighter side" of life. After all, LAUGHTER is supposed to be the BEST medicine. //////////////////////////////////////////////////////// Disclaimer All material appearing in this newsletter is provided for educational purposes only. It is provided with the understanding that authors and contributors are not offering medical advice or services. We strongly encourage you to consult with your own physician regarding any recommendations with respect to your own medical condition. Advertisement in the Your Life- Your Choice newsletter does not indicate endorsement on our part. The opinions expressed by our sponsors do not necessarily reflect our own. Our sponsors make this newsletter FREE to subscribers. 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