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SLEEP PROBLEMS AND HEALTH -- Researchers are beginning to understand the adverse health effects resulting from sleep deprivation. A consistent lack of sleep can contribute to the following health problems: impaired glucose tolerance causing a pre-diabetic state; reduced growth hormone, which in turn may contribute to obesity; reduced immune system function, increasing the likelihood of infections; increased breast cancer risk; decreased memory and lack of concentration; and impaired reaction time and drowsiness which could result bodily injury due to accidents. For more information on sleep disorders, the importance of getting good rest, and other helpful resources, see http://www.sleepfoundation.org/

EAT THOSE GREENS! -- Broccoli, along with cabbage, cauliflower, Brussels sprouts, mustard, kale, and collard greens, have the extraordinary power to fight cancer. The cabbage-family vegetables contain potent chemicals called indoles that block harmful carcinogens before they do their dirty work. That is great news for people who love to eat. Now there are things you can add to your meals to help protect you in a hazardous world.

FAITH AND HEALTH -- According to a report in a recent issue of Reader's Digest, there are hundreds of research studies that document the link between faith and health. Those who are regularly involved in religious activity can expect these positive effects: longer life, fewer health problems, better recovery from sickness and surgery, improved heart function or reduced heart disease risk, lower blood pressure, good mental health, and reduced stress.

WOMEN, READ THIS -- In a three-month study, when women were put on a magnesium-poor diet (50% of the RDA for magnesium), their hearts had to work significantly harder during exercise than when they were put on a magnesium-rich diet. This occurred even though their blood magnesium levels showed no sign of deficiency. According to the United States Department of Agriculture, 70% of Americans do not get enough magnesium through their diets. The recommended amount is 325 mg per day. The following is the magnesium count for a 3 oz. serving: almonds 242 mg, cod 176 mg, oatmeal 130 mg, wheat germ 290 mg, sunflower seeds 315 mg, salmon 170 mg, blackstrap molasses 370 mg, peanuts 185 mg, rice 108 mg, tuna 75 mg.

ARE FROZEN FOODS AS GOOD AS FRESH? -- According to the U.S. Food and Drug Administration (FDA), some processed produce may even contain more vitamins than fresh fruits and vegetables because nutrients can leach out of fresh produce. For example, the FDA cited studies showing that fresh green beans left for three days in the store and three days in a home refrigerator retained only 35 percent of their Vitamin C, while frozen green beans had twice as much.

BANANA FACTS -- Bananas do not grow on trees. They grow on plants that are giant herbs and are related to the lily and orchid family. The average person eats 33 pounds of bananas a year (by comparison the average American eats about 11 pounds of cookies each year!). Bananas have been grown for over 1 million years. Over 4 million tons of bananas are imported into the United States every year. Bananas are harvested every day of the year, and are available year-round. Bananas are a good source of vitamin C, fiber, and potassium and they are the most popular fruit in America.

RICE TIP -- Trading in your white rice for whole-grain brown rice will not only increase your fiber intake, but it may help you fight cancer, too. Recent research reveals that brown rice contains phenols that are not as present in milled white rice, and these brown rice phenols exhibit cancer-fighting characteristics. Both brown rice and rice bran contain the anti-carcinogenic compounds.

COOKING WITH OIL -- When cooking with oil, use only small amounts, and replace those high in saturated fat with oil higher in unsaturated fat. Saturated fat clogs your arteries; you want to avoid saturated fat whenever possible and keep your total saturated fat calories to less than 10 percent of your daily food intake. Four oils are high in saturated fats are: coconut, palm, palm kernel, and cocoa oil. You should not only avoid purchasing these oils, also stay away from commercial baked goods and processed foods made from them.

MORE AIR BAG INFO -- If you have the habit of holding the steering wheel in any other way than the 10 o'clock and 2 o'clock position, be careful. If your habit is to hold the steering wheel with one hand at the 12 o'clock position, ask yourself what would happen to your arm if your car crashed, and your air bag suddenly deployed at 200 mph.

FEEL BETTER WITH BREAD -- Eat bread when you have food poisoning. It has a tendency to soak up the poison for quicker relief. A few slices should do it, but do not top it with butter or jelly, which could make you feel even sicker.

ASK YOUR PHARMACIST -- A pharmacist is a highly qualified health professional who is an expert on both prescription and over-the-counter medicines. Pharmacists are also trained to recognize and treat minor ailments and give health care advice and are a great resource when you just cannot get in to see your doctor. Next time you have a question regarding selection, dosages, interactions, and side effects of medications or other health-related concerns or problem, ask your local pharmacist - they can be a great resource!

WHAT? NO CANDY BARS?! -- Snacking accounts for nearly one-fourth of our daily calories. So it is a good idea to eat smart. Snack on dried fruits mixed with ready-to-eat cereals, whole-grain tortillas with salsa, or fresh veggies with fat-free dip.

WATCH THAT EATING OUT -- In a recent one-week study of 129 women, those who ate at least eight restaurant or fast food meals a week averaged 2056 calories and 80 grams of fat a day. Those who ate out only three restaurant meals a week averaged 1768 calories and 61 grams of fat a day. Studies said that people choose food in restaurants that they would not keep at home because of their high calorie/fat content.

NSAIDS & DIGESTION -- Up to 20% of people who take nonsteroidal anti-inflammatory drugs (NSAID) develop ulcers, and many longtime users suffer digestive problems because the drugs can damage the stomach's protective coating. Choosing preparations with an enteric coating or taking your NSAID with an antacid may help prevent discomfort.

MORE EXERCISE, LESS IMPOTENCE -- Researchers from Boston University School of Medicine and the New England Research Institute found that men who exercise are less likely to become impotent. A study, published in the respected journal Urology, is the first to show that the men involved in some form of daily exercise are at a lower risk of becoming impotent than sedentary men. Men who burned 200 calories or more a day in physical activity - a level that can be met with as little as two miles of brisk walking - had far less risk of erectile dysfunction than men who did not exercise.

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THE HERBAL CORNER

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BILBERRY is a blue-black berry that grows on a European shrub (Vaccinium myrtillus) and is similar to the American blueberry. Herbalists have long valued the medicinal properties and uses of the berries and leaves of the BILBERRY. The dried herb has traditionally been used as a remedy for eyestrain, cataracts, nightblindness, and other eye problems and it may prove effective against diarrhea, constipation, indigestion, vomiting, and diabetes. Applied externally, BILBERRY has been used to fight varicose veins, hemorrhoids, burns, and skin problems.

Following up on reports from British Royal Air Force pilots during World War II, who claimed to have better night vision after eating BILBERRY jam, scientists have conducted a number of studies that confirm the herb has a positive, although short-term, effect on night vision. BILBERRY may also benefit a number of other vision problems common to computer terminal operators and persons engaged in visually demanding precision work, including chronic eye fatigue, severe near-sightedness, and day blindness. Regular consumption of BILBERRY may help prevent cataracts, macular degeneration, and glaucoma.

Do scientists know how it works? The chemical constituents of BILBERRY fruit apparently responsible for its vision-boosting powers are certain polyphenolic flavonols called anthocyanosides, that improve blood circulation, protect fragile capillaries, and cause beneficial biochemical reactions in the eye. (Grape seed extract is high in related compounds called proanthocyanidins.) Research indicates that anthocyanosides have a positive effect on certain enzymes crucial to vision and to the eye’s ability to adapt to the dark.

Noting that BILBERRY leaf tea is a folk remedy for diabetes, Italian scientists recently found that a dried leaf extract consistently caused a drop in glucose (blood sugar) levels in rats. Unexpectedly, the scientists also found that BILBERRY lowered blood triglyceride levels, a heart disease risk factor. The compounds in the leaves responsible for these actions are not known; the anthocyanosides in the berries, however, have also been shown alleviate symptoms of diabetes and heart disease. These surprising findings offer hope that the plant may be useful in the battle against two of modern society’s most deadly diseases.

Eating dried berries alone or mixed with apple powder can be effective at treating diarrhea. A tea made from dried BILBERRY leaves can be useful for stomach cramps and vomiting and can also be used externally for skin problems. The most popular BILBERRY products are extracts standardized to 15 to 25 percent anthocyanosides, taken in the amount of 240 mg to 480 mg per day or 1 ml to 2 ml, two times per day in tincture form. BILBERRY is also available in tablets, capsules, teas, and bulk dried leaves and berries.

Tests have shown BILBERRY to be completely non-toxic even when taken in large doses for a long time. BILBERRY does not interact with commonly prescribed drugs, and there are no known contraindications to its use during pregnancy or lactation.

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HEALTHY RECIPE-OF-THE-MONTH