January / February 1999
( to: Health Newsletter Archive )
Greetings, once again, to all of you - our valued customers, associates, and subscribers - and Welcome to the Archangel Health Newsletter for January / February, 1999!
Happy New Year!
Improving one's health or dietary habits rank as top choices for "New Year's Resolutions" - but where to begin? Each of us has a unique genetic blueprint that affects our nutritional requirements. In addition to genetics, age, eating and exercise habits, illness history, and stress can all affect our vitamin and mineral requirements. Current research also shows that many health concerns, such as heart disease, obesity, and osteoporosis, may be preventable with optimal nutritional status.
The following simple steps will help you get started on the journey to maximizing your health: increase the variety of healthy foods in your diet; insure your nutritional regimen contains a full spectrum of vitamins and minerals; review your intake of calcium and magnesium; take stock of your trace mineral intake; increase your daily fiber intake; drink plenty of purified or filtered water daily; and increase your physical activity. If you are trying to lose weight and keep it off, then this month's featured article will provide some of the clues you will need to meet this challenge.
This month's issue features:
- HEALTH BYTES: Facts and Tips For Better Living!
- THE HERBAL CORNER: Featuring ECHINACEA
- FEATURED ARTICLE: Weight Loss Tips and Strategies
- HEALTH RESOURCES: Focus on Dieting and Fitness
- PRODUCT-OF-THE-MONTH: Phase'oLean Forte (starch blocker)
- HEALTHY RECIPE OF THE MONTH: Chicken Biscuit Stew
Sandi and Darrin Quiles
AlphaOmega Marketing
Archangel Health Store
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HEALTH BYTES
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PROTEIN AND WEIGHT LOSS -- Recent studies indicate that increasing protein intake to 25% of calorie intake increases both fat loss and weight loss. In one study, 65 obese patients consumed a diet containing 30% fat. They were divided into two groups. One group's diet contained only 12% protein and the other group's diet had 25% protein. After six months, the group eating the higher protein diet had lost 75% more weight and also lost significantly more fat - 16.7 pounds versus 11.2 pounds.
MUSCLE VS. FAT -- Muscle tissue is about 70 percent water, 22 percent protein and 7 percent fat. Fatty tissue is about 22 percent water, 6 percent protein and 72 percent fat. But one is designed to allow movement and the other to store fat, and they can't switch roles. You can change only the size of the cells. If someone very muscular stops working out, the muscles do atrophy (get smaller). If you get physically active, your muscles get larger and you burn even more fat, because larger muscles need more fuel. Also, muscles weigh more and no amount of exercise will turn fat into muscle - or vice versa.
CHECK THAT COUGH -- Someone with asthma who also has a persistent cough may take cough medicine without undue concern. But a cough of unusually long duration may be a symptom of poorly controlled asthma. In such cases, taking cough medication may simply delay proper treatment of the asthma.
ANTIOXIDANT NEWS -- Rats given a diet rich in fruit and vegetables experienced slower age-related declines in mental function compared with rats on a standard diet, according to a study in the latest issue of the Journal of Neuroscience. Rats given vitamin E supplements also did better in mental tests than rats on a standard diet, but not as well as the rats that ate lots of fruit and vegetables.
GOOD NEWS FOR PARENTS -- A healthy preschooler can commonly catch 5 to 8 colds each year. Kids in childcare might have even more. For many children, it adds up to nearly one cold per month. But there's an upside. As children get older, they develop a "repertoire" of antibodies that provide immunity to colds. After age 6, children can resist infection more successfully.
NOW IS A GREAT TIME TO QUIT -- According to a recent study in the British Medical Journal, men who are lifetime smokers are only half as likely to make it to age 73 as non-smokers. Those who started smoking before age 40 had a 42% chance of reaching age 73 verses 78% for the non-smokers.
OSTEOPOROSIS REMINDER -- Most Americans, especially women, don't get enough calcium to cut their risk of osteoporosis, which results in brittle bones later in life. In addition to taking calcium supplements and eating cruciferous vegetables like broccoli, cabbage and cauliflower, or certain root vegetables such as carrots, which are high in calcium. Most dairy foods are loaded with calcium, but they can also be loaded with saturated fat as well. Make sure you consume reasonable amounts and consider choosing low-fat dairy products.
FOOD GUIDE PYRAMID -- The food guide pyramid is a general guide that lets you choose a healthful diet that's right for you. The guide calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain a healthy weight. It emphasizes foods from the five food groups that appear in the lower three sections of the pyramid. See http://www.nal.usda.gov:8001/py/pmap.htm for additional details.
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THE HERBAL CORNER
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Did you know that the ECHINACEA herb is useful for:
- boosting the immune system?
- fighting eczema and rashes when used topically?
- purifying the blood?
- fighting candida yeast infections?
- athletic recovery and tissue repair?
Echinacea should not be used by individuals who are allergic to plants in the sunflower or daisy families. Effectiveness may diminish over time if echinacea is used continually. Pregnant or nursing women, and persons with autoimmune disorders, should consult their health care provider before using pure echinacea. A product called COMBAT is a unique, high-quality nutritional formula that provides special nutrients (including echinacea) for improved immune system function and detoxification. See http://www.aomega.com/ahs/c1902b.htm for additional information.
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FEATURED ARTICLE
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If you think it takes lots of hard work and self-deprivation to lose weight and keep it off, here's the good news. There are many proven little tricks that can help you shed unwanted pounds with ease. Read on to find out some of these amazing diet tips and secrets that can put you on the right road to successful and permanent weight loss - without making you feel the least bit deprived.
Eat every meal - Starving yourself in preparation for eating a big meal later or in penance for overindulging at a meal consumed earlier doesn't work. It is when you throw your hands up in exhausted defeat and eat everything in sight for days that you pack on the pounds. Also, skipping a meal is not advised - you should eat a balanced breakfast, lunch, and dinner consistently.
Eat hot meals - Food seems to taste better when it is hot, simply because it releases more aroma in the air. That is why warm bread is more filling and satisfying than cold bread. Its pleasant aroma makes you feel like you are eating something more substantial.
Drink water - When the need to eat strikes you, you may in reality only be thirsty. The hunger signal is often confused with the signal for thirst in your brain. The next time you think you are hungry, try drinking a tall glass of water, then wait 10 to 15 minutes to see if the feeling subsides. Also, you should drink at least two quarts or 8 eight ounce glasses of water per day.
Go for what you crave - It is possible to eat chocolate, ice cream, or cake without gaining an ounce. The trick is not to deny yourself, because it will end up backfiring. Treats can be had in moderation and is a key element in successful weight loss. The next time the urge for chocolate hits, have some chocolate sorbet or chocolate milk - either will calm the craving with fewer than 100 calories. In the mood for something sweet? Try some Fig or Fruit Newtons or a small piece of angel food cake.
Eat slowly - Letting your food digest properly gives your stomach more time to tell your brain that it is full.
Fill up on fiber - Foods that are high in fiber - like most fresh fruits and vegetables - pack a lot of bulk. They can make you feel very full on very few calories. Fiber also has many other healthful qualities.
Eat at home often - Home dining gives you more control of what you put into your mouth - you can keep the fat out of your cooking repertoire. Then, on occasional times you do dine out, you can indulge guilt-free.
Be restaurant savvy - If you do eat out, ask the waiter to bring the bread with your meal instead of before it. Be the first to order, so you will be less likely to be influenced by your fellow diners' higher-fat choices. Ask for salad dressings and sauces to be served on the side. Divide your dish in half before you dig in - the waiter can bag the uneaten portion after the meal.
Exercise - Just a little will go a long way. You do not have to train for a marathon to be healthy. Every successful dieter must use a combination of diet and exercise to maintain their optimum weight. Exercise for 30 minutes each day of the week - most of the time a brisk walk will suffice.
Get good sleep - If you are getting plenty of sleep, you are less likely to be cranky. When you are cranky, irritable, and stressed, you are more likely to reach for fatty, sugary comfort foods.
Send yourself a signal - Giving yourself an "I am finished" sign can help to curb any after-meal eating. Try brushing your teeth, it is tough to resume munching with the taste of toothpaste in your mouth.
Eat potatoes - It might sound strange, but potatoes serve a weight management function. When you are hungry, a baked potato - without the high-fat sour cream and butter - can curb your appetite and prevent carbohydrate binges. Researchers have found that potatoes can cause higher levels of serotonin to be produced in the brain, thus making you feel calmer.
Select the right appetizer - A bowl of soup has long been considered one of the most filling choices. Stock up on vegetable-based soups, such as carrot, squash, and tomato. Bean soups, like lentil and split pea, are also a healthy bet.
Have shredded cheese - Sprinkle it on salads and sandwiches instead of using whole slices. Lots of small pieces make it seem like you are getting twice as much.
Do not wear sweat pants - Clothes that have an expandable waistband will give you permission to eat more. Wear snug clothing instead which will give you a better indication if you have eaten too much.
Spice it up - Whenever possible, add a dash of hot-pepper sauce, chili pepper, jalapeno or cayenne to your meals. Spicy foods are the "speed bumps" of meals - they force you to eat more slowly, so you wind up eating less food in the long run.
Minimize alcohol consumption - Alcoholic beverages can add lots of calories to your meal. Also, soda and juices are loaded with calories that are simple carbohydrates. These trigger insulin production and hunger and are pretty much "empty calories."
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HEALTH RESOURCES
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Site #1: PHYS
** http://www.phys.com/ **
PHYS is an extensive online resource of information regarding fitness, nutrition, and weight loss topics. The site features health calculators, chat areas and forums, fitness newsletters, health-related articles, health guides, resources, and current news and events. The PHYS fitness and nutrition calculators are located at: http://www.phys.com/c_tools/calculators2/01home/calculators.htm
Site #2: CALORIE CONTROL COUNCIL
** http://www.caloriecontrol.org/ **
Information on cutting calories and fat in the human diet, achieving and maintaining a healthy weight, and favorite low-calorie, reduced-fat foods and beverages.
Site #3: SHAPE UP AMERICA!
** http://www.shapeup.org/index.html **
The Shape Up America! web site was designed to provide the latest information about safe weight management and physical fitness. Visit the "CyberKitchen" and choose delicious meal plans that are customized just for you, the "BMI Center" to determine your body mass index, and stay up-to date with current events and press releases by visiting the "Media Center."
Site #4: AMERICAN DIETETIC ASSOCIATION
** http://www.eatright.org/ **
The American Dietetic Association (ADA) is your guide to nutrition and health. The site provides resources to the following: member services, nutrition information, in the news bulletins, classifieds, finding a dietitian, related sites, and government affairs.
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THE PRODUCT-OF-THE-MONTH
Double-strength dietary supplement
Blocks calories from starchy foods!
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PHASE'OLEAN FORTE Starch Blocker Tablets are among the most unique natural products ever developed. Many years of research were necessary for Dr. J. John Marshall to perfect them. When we eat starch, our pancreas produces an enzyme called "alpha-amylase" and secretes it into the small intestine. Alpha-amylase breaks down the starch into smaller units, which are further broken down into glucose. This glucose then can be absorbed and used for energy. If the alpha-amylase was not able to break down the starch molecules, the starch could not be absorbed. PHASE'OLEAN FORTE tablets are effective at blocking the alpha-amylase enzyme action thus eliminating the absorption of empty starch calories. However, the tablets do not block proteins, fats, sugars, or interfere with the assimilation of healthful nutrients such as vitamins and minerals. By simply taking one or two tablets prior to eating, most of the starch contained in bread, potatoes, pasta, and other starchy foods, passes right on through. One PHASE'OLEAN FORTE tablet blocks the digestion and absorption of up to 100 grams or 400 calories of starch. That is equivalent to the amount of starch found in four slices of bread, two cups of cooked rice, two cups of beans, or two cups of cooked spaghetti! PHASE'OLEAN FORTE is a proven dietary aid and is safe and effective in helping people achieve their weight loss goals. This product is featured on our web site at: http://www.aomega.com/ahs/p1200b.htm
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HEALTHY RECIPE OF THE MONTH
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- 2 tablespoons reduced-calorie stick margarine
- 1/2 cup all-purpose flour
- teaspoon salt
- 1/4 teaspoon pepper
- 1/2 cup skim milk
- 1 (10-1/2-ounce) can low-salt chicken broth
- 1-1/2 cups cubed cooked chicken breasts
- 1/3 cup chopped onion
- 1 (8-1/2-ounce) can green peas, drained
- 1 (8-1/4-ounce) can sliced carrots, drained
- 1 (4.5-ounce) can refrigerated buttermilk biscuits
2. Melt margarine in a 9-inch cast-iron skillet over medium-high heat. Stir in flour, salt, and pepper. Gradually add milk and broth, stirring with a whisk until blended. Cook 4 minutes or until thick and bubbly, stirring constantly. Add chicken, onion, peas, and carrots; cook 1 minute. Remove from heat.
3. Carefully split biscuits in half horizontally; place over chicken mixture. Bake at 375 degrees for 20 minutes or until biscuits are golden brown. Yield: 5 servings (serving size: 3/4 cup stew and 2 biscuit halves).
CALORIES 251 (30% from fat); FAT 8.4g (sat 1.9g, mono 3.7g, poly 1.7g); PROTEIN 102.2g; CARB 26.4g; FIBER 1g; CHOL 33mg; IRON 2.3mg; SODIUM 612mg; CALC 54mg
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If you would like additional information or if you have a health question or concern, please feel free to contact us at ahs-news@aomega.com. Do you have a favorite health-related web site or health topic you would like to see covered in our newsletter? Just write to us and let us know what it is and we'll consider including it in a future issue.
We are very thankful for all the positive comments and feedback we have received from the many of you who have written. May God Bless You and Your HEALTH throughout 1999!
Sandi and Darrin Quiles
Archangel Health Store
AlphaOmega Marketing
Archangel Health Store: http://www.aomega.com/ahs/index.htm
Health Newsletter Archive: http://www.aomega.com/ahs/news.htm
Win a FREE Health Product: http://www.aomega.com/ahs/win.htm
Copyright © 1999 by Sandi and Darrin Quiles. All rights reserved.
Please note: the information contained herein has been compiled from various sources. The above statements have not been evaluated by the U.S. Food and Drug Administration. We make no claims, either expressed or implied, that any products mentioned in this newsletter will cure disease, replace prescription medication, or supersede sound medical advice.
