Vonnies Health Spot

FOLK REMEDIES THAT HAVE BEEN PROVEN TO WORK

HONEY
One simple folk remedy that seems to actually work better than over-the-counter medicines is honey for coughs. In January 2008, the Food and Drug Administration said that over-the-counter cough medications posed unacceptable risks to children under the age of two, so the news about honey is welcome news indeed. Three years before, the American College of Chest physicians declared that over-the-counter cough remedies were largely ineffective for people of any age.

In a 2007 study published by the Archives of Pediatrics and Adolescent Medicine, 105 children ages two to 18 who suffered from upper-respiratory infections received no treatment, honey, or a honey-flavored OTC cough suppressant. Parents then rated their children’s cough symptoms and quality of sleep. Those treated with honey did best. The researchers said that honey might soothe irritated membranes in the back of the throat, and has well-established antioxidant and antiviral effects.

The dosage given by the researchers was ½ teaspoon for children two to five years old, 1 teaspoon to children six to 11, and 2 teaspoons to those ages 12 to 18. The higher amount is a reasonable dose for adults as well. A smaller dose might be appropriate for babies between one and two years of age, but absolutely DO NOT give honey to infants under one year of age. It can cause infant botulism, a rare but potentially fatal ailment.

CRANBERRIES
While skeptics have long maintained that the benefits of drinking cranberry juice have more to do with the bladder-flushing effects of water in the juice or the inhospitably acidic urine created by juices such as cranberry juice, than with the actual components of the berry itself, research has shown otherwise.

In a series of lab tests, an Israeli team found that it kept infectious bacteria from sticking to the bladder wall. Juice from blueberries, which are closely related to cranberries, also worked. But several other fruit juices, such as grapefruit, mango, orange, and pineapple had no such effect. A 2008 analysis of 10 such studies comparing cranberry products with a placebo, other juices, or water found that a daily dose of cranberry juice or capsules significantly reduced bladder infections, especially in women who suffer from them frequently.

It’s still not clear whether the juice, tablets, or capsules are the most effective or what the optimal dose might be, but drinking cranberry juice as soon as symptoms appear — burning sensation on urination, difficulty urinating, a sense of bladder fullness, ongoing discomfort — may clear up an early infection. If symptoms worsen, however, or last for more than a day or two, see your doctor.

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Disclaimer: The purpose of this weblog is not to dispense medical advice nor in any way is meant to be construed as diagnostic or prescriptive. Always check with your physician before beginning any new program or trying any of the items discussed in the posts that appear on this site.

OSCAR-WINNING FOODS WE ALL SHOULD EAT

YOGURT
Yogurt is an outstanding source of protein and calcium. It is also well-know for its friendly bacteria called probiotics, which promote good digestion and boost immunity. Yogurt may also be a tool in our weight maintenance kit. New research links dairy foods to reduced body fat.

AVOCADOS
Ounce for ounce, they contain more blood pressure-lowering potassium than bananas. They are also rich in good-for-you monounsaturated fats, and cholesterol-lowering beta-sitosterol, cancer-protective glutathione, vitamin E, folate, vitamin B6 and fiber.

TOMATOES
Cooked or processed tomatoes are your very best source of cancer-fighting lycopene, the nutrient that battles prostate cancer. New research shows it may offer women cancer and bone protection too. So enjoy your spaghetti sauce, tomato soup or pizza. Adding a bit of olive oil increases absorption.

BRAZIL NUTS
This nut comes from a tree and is know as a trigger food because researchers think it may cause cancer cells to self-destruct. It’s a great source of selenium, a promising anti-cancer trace mineral that also promotes DNA repair and boosts immunity. Just two medium nuts a day contain enough selenium to perhaps reduce prostate, colon and lung cancers.

SARDINES
Sardines are an exceptional source of omega-3 fatty acids, which decrease blood clotting, prevent heart arrhythmias and combat inflammation — all very good for your heart. They are also low in mercury, so you can eat them as often as three to four times a week.

BROCCOLI
Aim for at least three servings a week of this little green powerhouse, or its cousins (cabbage, Brussel sprouts, cauliflower), because these little guys carry two potent cancer-blockers that modify natural estrogens into less damaging forms and increase the activity of enzymes that fight carcinogens.

QUINOA
Quinoa (pronounced KEEN-wah) is actually a seed, not a grain. The Incas used this as a staple for centuries because it provides 11 grams of high-quality protein and 5 grams of fiber per cup. The rice-like seeds contain ample magnesium, potassium, zinc, vitamin E, riboflavin, copper and more iron than true grains.

BUTTERNUT SQUASH
Butternut squash is actually a fruit that not only provides an exceptional amount of beta-carotene (which converts into vitamin A in your body), but bone-building calcium too.

ONIONS
This Egyptian symbol for eternity gained that status for good reason. It may actually prolong life! It is loaded with sulfur compounds, which are also found in garlic thin your blood and lower blood pressure. In addition, onions contain quercetin, a nutrient also found in apples, which helps prevent oxidation of “bad” cholesterol and defends against cancer and cataracts. For maximum quercetin, choose red onions.

GREEN SOYBEANS
Also known as edamame, this is one of the oldest snack foods, and one of the most beneficial, helping to lower “bad” cholesterol, hinder breast and prostate cancers, protect against colon cancer, and strengthen bones. You’ll find edamame in natural foods market. Just steam and pop the beans out of their pods.

LENTILS
Lentils are loaded with heart-protective nutrients including folate and fiber. Lentils provide 9 grams of protein per half cup and enough iron to make them a good meat substitute. They are easy to prepare and can be cooked up in about 20 minutes.

KIWI
Named for New Zealand’s flightless bird, these fuzzy fruits (which are actually berries), top the list as the most nutrient-dense fruits of all. Two of them have more potassium than a banana, twice the vitamin C and fiber of a small orange, plus folate, magnesium vitamin e, copper and lutein (good for eyes).

FLAXSEED
These tiny, nutty-tasting seeds are a good source of omega-3 fatty acids and lignans, which may block hormone-related cancers. They pack lots of protein and fiber too. Sprinkle ground flaxseed into yogurt, cereals, salads, soups and batters.

KALE
Kale tops the list of vegetables in antioxidant power, also containing lutein and zeaxanthin that protects against age-related diseases. Get optimum benefit by eating kale often, as well as collards, spinach and turnip greens.

THE BENEFICENT BERRY & OTHER SUPERFRUIT

Berries are little powerhouses of nutrition. The pigment that gives the berry its color contains anthocyanins, major players on the antioxidant stage, and berries also contain most of the major vitamins, minerals, fiber and other important phytochemicals. Take a look at all the good things berries can do for us, learn how to treat the little guys when you get them home, then read about superfruits near the end of this post. Following that are a couple of great recipes.

BLACKBERRIES OR BOYSENBERRIES
Blackberries are useful in the treatment of enteritis, appendicitis, constipation, diarrhea and anemia. The ellagic acid in blackberries is believed by some to help prevent cancer. Even the leaves of the blackberry plant can be used to make medicinal herbal teas. Containing the health benefits of both parents, boysenberries are a hybrid mix of blackberries and raspberries.

BLUEBERRIES
Blueberries are at the top of the antioxidant list. They can be helpful in the treatment of hypoglycemia, tinnitus, intestinal upsets, eye disorders and urinary tract infections. The phytochemicals in blueberries help to strengthen blood vessels and are useful in treating varicose and spider veins. They also can promote heart health and aid the lymphatic system. The manganese in blueberries helps to keep bones strong. [The herb called bilberry, also known as the European blueberry, has the same health benefits as its cousin the blueberry and can be found in health food stores as a liquid extract, or in capsule or pill form.]

On his site www.askdrmao.com, Dr. Maoshing Ni says, “The blueberry wins extra points for being the berry with one of the highest levels of antioxidants. Blueberries neuroprotective properties that shield brain cells from damage caused by trauma, chemicals, and plaque; in other words, blueberries help slow down the age-related onset of memory loss, Alzheimer’s and senility. In fact, research has found that rats bred to develop Alzheimer’s do not develop the symptoms of the disease if blueberries are incorporated into their diet.”

CRANBERRIES
These little guys are good for the kidneys, bladder and skin. They are also useful in the treatment of asthma, cystitis, kidney stones and bladder stones. Natural compounds in cranberries help to keep bacteria such as Escherichia coli from adhering to bladder walls. The activity keeps the bacteria suspended until it can be flushed from the body, helping to prevent bladder infections. (Another good reason to drink plenty of water too!)  The ellagic acid and anthocyanins in cranberries have an anticancer effect. Anthocyanins also help the body develop visual purple for night vision.

GOJI BERRIES
Dr. Maoshing Ni also says that goji berries are a member of the Chinese herbalist’s arsenal and have been so for thousands of years. Also know as the lycium berry and wolfberry, this native Chinese fruit has long been used for its tonic effects, especially for vision, the hormonal system and the brain. “Goji berries contain polysaccharides, which stimulate the immune system and signal the pituitary to secrete human growth hormone. Goji has the highest concentration of carotenoids, especially beta-carotene, of any plant in the world, making it a powerful antioxidant.”

You can find these berries in your local health food store. They are also available dried or in juice. Try tossing some onto cereal or use the dried ones in trail mix. You can also make a tea using goji berries and chrysanthemum flowers. The tea will be refreshing and improve your vision, according to Dr. Maoshing.

RASPBERRIES
These little gems are good for the liver, muscles, blood and kidneys, protecting us against viruses, cancer and damage to DNA. They also balance the nervous and vascular systems. Raspberries have been used to treat diarrhea, frequent urination, nervousness, depression and impotence.

STRAWBERRIES
Strawberries can help prevent night sweats, lower blood cholesterol levels, help prevent heart disease and strokes, dissolve tartar deposits on teeth, protect against viruses and cancer, DNA damage and skin disorders. Strawberries have been used in the treatment of strep infections, gonorrhea, cancers, scurvy, anemia, dysentery, diarrhea, herpes simplex virus and acne. Strawberries also contain salicylates, the same compounds contained in aspirin. There is one caveat, however, with strawberries; they contain oxalic acid, which can aggravate kidney and bladder stones in some people. Oxalic acid also can interfere with the body’s ability to absorb iron and calcium.

ONCE YOU'RE HOME ...
Open the package and look the berries over. Discard any that look mashed or spoiled.  But DON'T wash them until just before you're ready to serve them. Cranberries and blueberries have the longest refrigerator life and all berries freeze well.

SUPERFRUITS
In her book Prescription for Dietary Wellness, Second Edition, Phyllis A. Balch, CNC says, “Researchers at Rutgers University in New Jersey analyzed twenty-five common fruits for their comparative nutrient values, then ranked the fruit according to nutrient density. The winner? Kiwi was first, with papaya and mango coming in second and third. Kiwi, along with papaya and apricots, also beat out bananas and oranges as the top potassium-rich fruits.”

RECIPES

BERRY CRISP
About 8 cups of your favorite berries
2 tablespoons of lemon juice
2 cups of rolled oats
¾ cup of whole-wheat flour
1 teaspoon of ground cinnamon
½ cup of berry juice
1/3 cup of honey
2 tablespoons of canola oil

1. Preheat oven to 350 degrees F.
2. Coat a 9- x 13-inch glass baking dish with nonstick spray. Toss the berries with the lemon juice, and pour into the baking dish.
3. Combine the dry ingredients in a bowl, then drizzle with the juice, honey and oil. Mix well, then sprinkle this mixture over the fruit.
4. Bake until berries are cooked through and the juice has thickened a bit, about 30 minutes.

Serves 12. The recipe can be halved and baked in an 8- x 8-inch glass pan for smaller groups.

The following recipe is great for summer!

FROZEN BERRY PIE
2 cups of berry-flavored yogurt of your choice
1 cup of crushed berries again of your choice, but flavor should complement the yogurt
1 8-ounce container of whipped cream substitute, such as Cool Whip
1 preformed, commercial, frozen graham cracker crust

1.    Thoroughly combine fruit and yogurt in a bowl.
2.    Fold in the whipped cream substitute.
3.    Spoon into the crust and freeze for 4 hours.
4.    Before serving, remove from freezer and place in refrigerator for 30 minutes (or just long enough to soften the texture a bit).
5.    Store leftover pie (if there is any) in the freezer.

Note: Other fruit can be used, such as raspberries, blueberries, peaches, chopped apricots or pineapple.

Enjoy!

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Disclaimer: The purpose of this weblog is not to dispense medical advice nor in any way is meant to be construed as diagnostic or prescriptive. Always check with your physician before beginning any new program or trying any of the items discussed in the posts that appear on this site.

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THE HUMBLE, BUT MIGHTY, LITTLE CRANBERRY

The holiday season seems like a good time to talk about one of the foods that cooks in the United States traditionally serve with both Thanksgiving and Christmas meals. This little bright-red gem has some dramatic health benefits. In my family we eat it year round in all its forms, juice, sauce, jam or dried and tossed into salads or onto cereal.

For many years women and their doctors have known that drinking one or two glasses of cranberry juice a day can help prevent bladder infections or at least relieve some of the discomfort, but cranberries and their juice also have been associated with benefits for other conditions as well.

Phyllis A. Balch, CNC, in her book Prescription for Dietary Wellness, Second Edition, says,  “Cranberries are good for the kidneys, bladder and skin. They are useful in the treatment of asthma, cystitis, kidney stones and bladder stones. They are also a good intestinal antiseptic. Natural compounds in cranberries keep bacteria, such as Escherichia coli (E. coli) from adhering to bladder cells. This activity allows the E. coli to be suspended in the bladder and then eventually flushed from the body, thus preventing bladder infections.”

Key nutrients in these miniscule powerhouses include vitamin C, fiber, citric acid, malic acid, calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper, manganese, fructose, glucose, sucrose, vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), pantothenic acid, vitamin B6, folate, vitamin E, and small amounts of lipids. Important phytochemicals include beta-carotene, ellagic acid, chlorogenic acid, eugenol, ferulic acid, quercitin, anthocyanins and tocopherols.

Thomas Leist, MD, director of the Multiple Sclerosis Center at Thomas Jefferson University Hospital in Philadelphia says, “Try cranberry caplets [for frequent urinary urges associated with multiple sclerosis]. Available in health-food stores, they contain substances that help reduce frequent urination—a bothersome symptom in those with MS.” Dr. Leist recommends following the directions on the label. “You can’t drink enough cranberry juice to get the same effects.”

“Have a large glass of water, cranberry juice or another beverage before and after sex,” says Jerry G. Blaivas, MD, clinical professor of urology at Cornell University College of Medicine and a urologist in private practice in New York City. “That promotes urination, which helps rid your urinary tract of bacteria. Cranberry juice’s high acidity inhibits growth of bacteria the cause urinary tract infections (UTIs). Cranberry juice also triggers the formation of a mucouslike barrier along the bladder wall. This slick surface keeps bacteria from adhering.”

However, in the case of having an overactive bladder, Abraham N. Morse, MD, assistant professor of urogynecology at the University of Massachusetts Medical School in Worcester, offers an opposing view: “A lot of women drink cranberry juice because they’ve heard it prevents urinary tract infections. The problem with cranberry juice is that it can irritate the bladder and make it more sensitive.”

Whenever I read somewhere that experts don't agree on home treatments for minor ailments, I usually go ahead and try the home remedy anyway. I trust my own judgment about whether a remedy is helpful or not. And in this case, drinking low-sugar cranberry juice is certainly not going to harm me, even if it is ineffective for the ailment. The key is just don't wait too long to see a doctor if you do determine you have an infection.

In a recent finding reported by Joe Vinson, PhD, professor of chemistry at the University of Scranton in Pennsylvania, drinking three 8-ounce glasses of cranberry juice daily for one month raised HDL (the good cholesterol) levels by 10 percent. This, theoretically, would reduce heart disease risk by about 40 percent. Just be sure to drink the sugarless varieties.

If you would like to do more reading on your own, click here or on the www.amazon.com button below, which will take you directly to their site.

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References
Prescription for Dietary Wellness, Second Edition; Phyllis A. Balch, CNC; Avery a member of Penguin Group (USA) Inc.; 2003.
Prevention’s Ultimate Guide to Women’s Health and Wellness; from the editors at Prevention magazine; Rodale (USA); 2002.
Bottom Line’s Super Healing Unlimited: 1,739 Remarkable Secrets From the World’s Greatest Health Experts; Bottom Line Books, Boardroom, Inc.; 2006.

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Disclaimer: The purpose of this weblog is not to dispense medical advice nor in any way is meant to be construed as diagnostic or prescriptive. Always check with your physician before beginning any new program or trying any of the items discussed in the posts that appear on this site.

FIBER TASTES GOOD IF YOU KNOW WHERE TO FIND IT

We all have been exposed to the idea that fiber is good for us, yet most of us don’t ingest nearly the recommended daily amount of 20 grams. Getting fiber through the foods we eat, rather than taking supplementary sources, is also much more natural for our digestive systems. But when many of us think of fiber, we often think of tasteless, dry foods akin to proverbial sawdust. Well, that’s not necessarily the case. Listed below are some delicious ways to up your fiber content, get some healthful phytonutrients and enjoy doing so!

Based on My Pyramid serving sizes:
*Apples—3 grams
*Mangoes—4 grams
*Sweet potatoes—5 grams
*Acorn squash—6 grams
*Artichokes—6 grams
*Black beans—8 grams
*Blackberries—8 grams
*Raspberries—8 grams

And voila! The most exciting of all! Avocado contains a whopping 12 grams of fiber! Think holiday guacamole with baked tortilla chips (for even more fiber), yum! Yes, avocado is loaded with fat. But it is the good kind that helps brain function and also helps us rid ourselves of bad, artery-clogging fat.

Guacamole is wonderful, but I have three other ways I love to eat avocado:
1. Chunk it up and mix with cottage cheese. Add a little salt and pepper. Eat it with a spoon or spread on an Ak Mak or other whole-grain cracker. Delicious!
2. Cut in chunks and add to a salad. You can also mash it a little and mix with your favorite dressing. Then toss the salad well. Heavenly!
3. Cut an avocado in half, remove the pit, sit down with a spoon and some salt and pepper and eat the avocado directly from its own shell. Wonderful!

So remember, when you’re indulging this season, you’re doing yourself a favor when you munch on a little avocado once in awhile.
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Disclaimer: The purpose of this weblog is not to dispense medical advice nor in any way is meant to be construed as diagnostic or prescriptive. Always check with your physician before beginning any new program or trying any of the items discussed in the posts that appear on this site.