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BROCCOLI FIBER -- Whole grains are not the only way to get your fill of fiber. You can also sneak more fiber into your diet with vegetables such as broccoli. A cup of boiled broccoli contains about 4.5 grams of fiber. Studies show that doubling the fiber intake of people with low dietary fiber intake could reduce colorectal cancer risk by as much as 40 percent. Other high-fiber veggies include peas, artichokes, and winter squash.

ORANGES ARE HEALTHY -- A recent study from the Australian government's key research group found that eating citrus fruits can reduce the risk of mouth, larynx, and stomach cancers by up to 50 percent, reports Reuters. And that is not all. Eat one extra serving of citrus fruit a day - on top of the recommended five daily servings of fruits and vegetables - and you could reduce the risk of a stroke by almost 20 percent, as well as lower the risk of cardiovascular diseases, obesity, and diabetes. That is the word from the Commonwealth Scientific and Industrial Research Organization (CSIRO) which reviewed 48 international studies on the health benefits of citrus fruits and concluded they protect the body through their antioxidant properties, as well as by strengthening the immune system. They also inhibit tumor growth and normalize tumor cells. While all yellow and orange fruits and vegetables are known for their high antioxidant level, CSIRO researcher Katrine Baghurst told Reuters that oranges have the highest level of antioxidants with more than 170 different phytochemicals, including more than 60 flavonoids shown to have anti-inflammatory, anti-tumor, and blood clot inhibiting properties.

SORE THROAT AND ANTIBIOTICS -- Most sore throats are caused by viral infections, which are not treatable with antibiotics. Yet, a study published in the "Journal of the American Medical Association" reports that approximately 73% of patients who see a doctor for a sore throat are given a prescription for an antibiotic. If your throat is sore, see your physician. However, do not be disappointed if he or she does not feel that an antibiotic is appropriate. Antibiotics should be reserved for bacterial infections only. Inappropriate use of antibiotics could lead to the growth of resistant organisms.

BANANA FACTS -- There are over 300 varieties of bananas worldwide. Bananas have a history going back to around 500 B.C. Alexander the Great mentions it in his conquests. In early Greek civilizations bananas were called the "food of the wise." A full stalk of bananas can weigh as much as 150 pounds. Bananas are rich in potassium, calcium, magnesium, phosphorus, and iron. They are also a good source of Vitamins A and C as well as thiamine, riboflavin, and niacin. Bananas also contain all 8 essential amino acids. Bananas are a good fuel for the brain because the potassium helps you concentrate and think clearer. Potassium is perhaps the best fuel for the brain. Bananas are rich in fiber, which absorbs water giving you a full feeling - great for those trying to lose weight. Bananas are rich in magnesium which helps protect the heart and circulatory system. They are also a good source of pectin (a soluble fiber) and helps prevent radical swings in blood sugar. To get green bananas to ripen faster, place them in a paper bag. To store the bananas longer keep them cool but not cold.

REPORT INJURIES, KNOW YOUR RIGHTS -- If you have found yourself in an abusive relationship, there are a number of steps you can take to prevent the violence from escalating or to escape before or during an abusive incident. The National Women's Health Resource Center recommends: 1. If you are injured, go to a hospital or health care professional's office, tell the health care professional who treats you what happened and make sure he or she writes it in your medical records. 2. Know your rights. Contact the shelter or women's center in your area to find out about your legal rights and what resources are available in the community. 3. If you are in immediate danger, do not wait, call 911. 4. For help or further information, contact the National Domestic Violence Hotline toll-free at 1-800-799-SAFE (7233) or TTY 1-800-787-3224; Web site: http://www.ndvh.org

NUTS TO HEALTH -- Almonds, pecans, walnuts, pistachios and other nuts are tasty and healthy treats, researchers say. Contrary to popular fears that all fats may be harmful, those in nuts actually are beneficial to the heart, said clinical nutritionist Lona Sandon of the University of Texas Southwestern Medical Center. "A handful a day of most nuts may lower the risk of heart disease, and nuts are a great source of protein," she said. "Nuts contain high levels of monounsaturated and polyunsaturated fats, which are known to lower low-density lipoprotein cholesterol - the bad kind of cholesterol - levels in the blood and reduce the risk of heart disease."

CHEESE AND MIGRAINES -- Cheese-lovers take note: some of your favorites may trigger migraine headaches. People who eat cheese that contains tyramine, a natural compound found in many types of aged cheese, may experience increased blood pressure and dilated blood vessels in the brain if they are sensitive to the compound. This reaction can lead to migraines. In general, the longer a cheese has aged, the greater its tyramine content. Cheeses high in tyramine include blue, cheddar, feta, Gorgonzola, mozzarella, Muenster, Swiss, Parmesan, and Brie. Soft cheeses, such as cottage, farmer's, ricotta, and cream cheese, contain the lowest levels of tyramine. The more cheese you eat, the higher your tyramine intake. If you notice that your headaches hit after eating cheese, tyramine may be the cause, and you may want to curb your cheese consumption.

SAVE YOUR SKIN, CUT THE GREASE -- Not that you need another reason to skimp on the bacon drippings and biscuits, but it seems that cutting back on greasy foods may help you stave off skin cancer. Research has shown that too much of the wrong kind of fat might hasten skin cancer. In one study, skin cancer patients who cut their fat consumption to about 20 percent of their daily calorie intake developed significantly fewer pre-cancerous lesions after two years than those who continued to consume more greasy foods. Researchers believe the harm comes from hormone-like substances called prostaglandins -produced when the body breaks down fats - which cause free radical damage. If you have a family history of skin cancer or if you have had a lot of sun exposure, scale back on animal fats, hydrogenated fats such as those in many margarines, and the omega-6 fatty acids found in safflower and sunflower oils.

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WELLNESS QUESTIONS & ANSWERS

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** Q & A #1:

What does my blood pressure medication actually do?

Simply put, your high blood pressure medication attempts to control your blood pressure. Depending on the type of medication, this attempt to control can occur in various places in your body. One type of blood pressure medication - diuretics - works to reduce your blood pressure by removing excess fluid in your system; therefore, relieving the workload on the heart. Another group of medications, beta-blockers, blocks the pathways and slows things down - which helps keep the pressure under control. ACE inhibitors and calcium channel blockers are other groups of blood pressure medications. They all work in different ways to reach the same goal - lower blood pressure. There are many blood pressure medications on the market. It is important to find the right medication for you. Of course, the medication does not work if you do not take it. And, unfortunately, many come with potentially dangerous side effects. It is always important to inform your health care professional of negative side effects from the medication and see your doctor on a regular basis. Your pharmacist is also a good resource for medication education and discussing possible interactions or side effects.

** Q & A #2:

What is an antioxidant?

It is a classification for several types of organic substances, including vitamins C and E, and vitamin A (which is converted from beta-carotene), as well as the mineral selenium. It is thought that antioxidants work their magic by slowing or even preventing the development of arterial blockages and may deter the collection of plaque on arterial walls. When oxygen is metabolized in the body, it can be converted to a highly charged form. This reactive oxygen (free radicals) will readily react with neighboring molecules and damage them. Some scientists believe the eventual loss of vitality as we age is caused by the accumulation of free radical damage that occurs throughout our lives. We now know from extensive research that antioxidant vitamins and minerals found in ordinary foods can neutralize these free radicals, and thus help reduce the amount of wear and tear on our bodies.

** Q & A #3:

Is it true that cranberries can help prevent urinary tract infections?

Yes, cranberries do help prevent urinary tract infections. It was originally believed that their activity had to do with the cranberry's ability to acidify urine. However, research indicates that its action is due more to its ability to prevent bacteria such as E. coli from adhering to the bladder and urethra. Because the bacteria cannot adhere, they are passed out of the body in urine.

** Q & A #4:

Is it real or is it our metabolism?

We often blame our metabolism for making us feel sluggish or when we are unable to lose weight. Metabolism indicates the sum of all physical and chemical changes that occur within our body: the building up and breaking down of materials that are then used to fuel our body for energy. Our metabolism can be altered by our lifestyles. Frequent calorie cutting, meal skipping, and starvation techniques - all in the hope of losing weight - can actually decrease our body's ability to metabolize food. Then the problem becomes even more of a challenge. Some individuals have a high metabolism and can eat all they care to and never have to fight the scales. Your metabolism is regulated by thyroid hormones, produced by the thyroid gland. These hormones regulate how fast or slow energy is used. A blood test can indicate whether your thyroid is working well or not. Ask your health care professional for more information.

** Q & A #5:

How many fat cells do I have?

Thomas Wadden, Ph.D., of the University of Pennsylvania, says that you develop most of your fat cells between the ages of 12 and 18 months - that is up to about one and one-half years old. You then develop more during puberty. After that point, most people have from about 25 billion to 35 billion of them. As you gain weight, they can grow to twice their size, but if you continue to gain weight, your body can actually add more fat cells by making new ones.

** Q & A #6:

What can I do to help prevent an infection when undergoing a hospital stay?

It is a well-known fact that hospitals are harboring more and more drug-resistant bacteria. And, the number of dangerous infections acquired in the hospital has risen dramatically in the past 20 years. Recent statistics show that in 1995, ninety-thousand people died from these kinds of infections. One significant reason is that it is so easy to transfer germs from one person to another in such confined quarters. Of course, touching is the biggest problem. Whether it be nurses, aids, housekeeping personnel, volunteers, or even the doctors themselves can easily transfer infectious bacteria from one person to another, even if they do not personally suffer the consequences of the infection. Probably, the most important thing you can do is to make sure anyone touching you washes their hands properly. Do not be afraid to ask them to do so in front of you.

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THE HERBAL CORNER

Fights Skin Problems, Fungus, Pain, & More!

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The Calendula plant, also commonly known as Marigold, is grown throughout Europe, Western Asia, and the United States. Calendula is an annual (needs to be replanted each year) that thrives in any soil. It has large, yellow or orange flowers with many petals and is therefore high in carotenoids. Carotenoids assist in a quick and efficient repair of skin damage and the effects of aging on the skin. Dried flowers are the most important part of the Calendula for medicinal purposes.

Calendula may help to alleviate pain and is known for its antiseptic, anti-inflammatory, and antispasmodic properties. The herb was traditionally used to treat spasms, fever, suppressed menstruation, varicose veins, and other health conditions. Today, herbalists consider Calendula one of the most effective herbal remedies for skin problems, such as wounds, rashes, chapped hands, bedsores, and infections. It is an exceptional skin conditioner. The herb has also proven helpful against inflammation of the mouth and throat; wounds; leg ulcers; dry, chapped skin; skin rashes; and athlete's foot and other forms of fungus. Calendula is an astringent which helps damaged blood vessels to seal, stopping bleeding and preventing bruising, and may also be effective on varicose veins and hemorrhoids.

Calendula is available in the following forms: fresh or dried leaves and florets, tinctures, liquid extracts, infusions, ointments, and creams. Calendula products should always be protected from light and moisture, and should not be stored for more than three years. Frequent skin contact may result in sensitivity. Calendula is also known to affect the menstrual cycle and should not be used during pregnancy and breast-feeding. No noteworthy interactions (positive or negative) between Calendula and conventional medications are known to have been reported in the literature to date.

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PRODUCT-OF-THE-MONTH

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A one month supply of DAILY BIOBASICS costs just $55.00 regular price (or just $49 for AutoShip members which includes FREE shipping!) Please e-mail us for more details about the AutoShip program or request that we register you as an ASAP Member by indicating that in the COMMENTS field located at the bottom of our secured online order form. Additional details about DAILY BIOBASICS can be found on our web site at http://www.aomega.com/ahs/d6132a.htm To ORDER online, by phone, or by mail, please see http://www.aomega.com/ahs/ordering.htm (if you are already a Life Plus member, please remember to reference your member PIN on your order).

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HEALTHY RECIPE-OF-THE-MONTH