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BE GOOD TO YOUR BACK -- Lifting is strenuous - it requires proper training and technique. Prevent back injuries and reduce low back pain by lifting with your large, strong leg muscles instead of the small muscles of the back. The National Institutes of Health offers five steps to follow when lifting an object: 1. get close to the load; 2. maintain your curves; 3. tighten your stomach muscles; 4. lift with your legs; 5. pivot (do not twist).

BREAST MILK IS BEST -- The World Health Organization recommends that infants drink only breast milk for the first six months of life to achieve optimal growth, development, and health. Exclusive breast-feeding is defined as giving no other food or drink in addition to breast milk. It does, however, allow the infant to receive drops and syrups (vitamins, minerals, and medicines). Breast milk is the ideal food for the healthy growth and development of infants; breast-feeding is also an integral part of the reproductive process, with important implications for the health of mothers.

HARMFUL HABIT -- Health Canada has revealed that half of the parents who smoke do so in their homes and cars, exposing their children to secondhand smoke on a regular basis. Those children are at least 50 percent more likely to suffer damage to their lungs and will have breathing problems, as well as an increased risk of developing emphysema as an adult. A social marketing campaign launched this year was aimed at getting parents to eliminate secondhand smoke. Ways to quit smoking and much more information and resources are available for everyone at http://www.gosmokefree.ca.

DIET, LIFESTYLE CUTS CANCER IN WOMEN -- Women with a healthier diet and lifestyle potentially can reduce the risk of getting cancer and dying from it, a recent study finds. "Women who followed only one or none of the nine recommended diet and lifestyle guidelines - developed by the American Institute for Cancer Research - had a 35 percent higher risk of developing cancer than women who practiced at least six of the recommendations," says study leader Dr. James Cerhan of Mayo Clinic Cancer Center in Rochester, Minnesota. The nine diet and lifestyle recommendations are: not smoking; limiting weight gain to no more than 11 pounds since age 18; moderate exercise; five or more serving of fruits and vegetables; limiting processed foods and refined sugar; limiting alcohol; limiting red meat; limiting fatty foods, and limiting salted foods. The findings appear in "Cancer Epidemiology, Biomarkers and Prevention" journal.

ITCHY UNDERARMS -- If you have sensitive underarm skin, you might want to avoid deodorants with certain chemical ingredients or fragrances. Recent studies have revealed that cinnamic aldehyde and hydroxycitronellal, common deodorant ingredients, can cause itchy underarm reactions in people who are sensitive to the substances. If you have sensitive skin, using deodorants that are all-natural or fragrance-free may help keep you comfortable.

TREATMENT FOR TRAVELERS -- Every year residents of the United Kingdom go on more than 59 million overseas journeys. Travel across the world is now so common that it is easy to forget the health risks that can be involved. For help with planning, staying healthy, and getting treatment elsewhere in the world, visit the U.K. Department of Health at http://www.dh.gov.uk/policyandguidance/healthadvicefortravellers.

SAY NO TO NAUSEA -- Are your pregnant and plagued by morning sickness? The American Academy of Family Physicians gives four tips to feel less queasy: 1. eat small meals throughout the day; 2. avoid rich, fatty foods and foods with smells that bother you; 3. ask your physician if the iron in the prenatal vitamins could be causing the problem for you; and 4. munch on saltine crackers, pretzels and popsicles, and sip chicken broth, ginger ale and herbal teas. Ginger in many forms - such as candied or tea - is also good for keeping feelings of nausea at bay.

LYCOPENE PRESERVED -- Planning on preserving some of this season's succulent tomatoes, but worried you will lose all that heart-healthy lycopene in the process? Have no fear. Studies show that lycopene, an antioxidant that may help prevent heart disease, holds up very well in frozen or heat-sterilized foods. So whether you are canning fresh tomatoes from your garden or freezing your famous spaghetti sauce, you will still get the antioxidant protection that was present in the tomatoes prior to processing.

THINK ACTIVITY, NOT EXERCISE -- One of the reasons so many people do not continue exercising is because they cannot keep up with the intense programs they have imposed upon themselves. Choose activities that do not scare you off, then increase your activity level gradually, never straying too far from your comfort zone. Some easy ways to increase your activity include: playing ball with your kids, cleaning the garage, walking the dog, walking during your lunch break, walking through the mall, zoo or hiking trips, working around the house, painting or repair work, parking far from the store or office and walk the extra distance, taking the stairs instead of the elevator, gardening or yard work.

TEEN BINGE DRINKING TAKES TOLL -- Heavy drinking while a teenager can take a serious health toll by the mid-20s, finds a University of Washington study. People who began binge drinking at age 13 and continued throughout adolescence were nearly four times as likely to be overweight or obese and almost 3.5 times more likely to have high blood pressure when they were 24 years old. "It is the pattern of early and on-going drinking that is the key, says study leader Sabrina Oesterle. "Young adults' history of binge drinking during the teenage years, irrespective of current levels of binge drinking, appears to have serious effects on their health by age 24."

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WELLNESS QUESTIONS & ANSWERS

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Q & A #1:
Will exercise help me live a longer, more productive life?

Moderate physical exercise can help you live longer and actually reduce health hazards. It also improves digestion, aids in sleep, reduces stress, provides endurance and is good for managing lower back pain, arthritis, and diabetes.

Q & A #2:
Is it safe for a fit person's heart rate to exceed the heart-rate chart for their age?

Exercise heart-rate tables are a good place to start but perception of exertion also should be considered. An estimate of maximal heart rate is only accurate to within plus or minus 12 beats per minute for most people. If an individual is healthy and has no limitations to exercise, adjustments to the charts should be made accordingly.

Q & A #3:
Can I get a good workout by swimming or doing aqua exercises?

Water exercise is one of the best non-impact fitness activities around and good for all ages. The buoyancy of water reduces the weight of a person by about 90 percent and encompasses all the components of fitness: cardiovascular fitness, muscular strength, endurance and flexibility.

Q & A #4:
Can I exercise while I am pregnant?

Before you start on a pregnancy exercise program, consult with your doctor and consider enlisting the help of a certified fitness professional with experience in prenatal exercise. Try low-impact activities such as water aerobics, pay attention to any unusual symptoms and stop if you feel uncomfortable. If you experience anything unusual, stop exercising and call your physician. Check hospitals or fitness centers for special pregnancy exercise programs.

Q & A #5:
How can I achieve washboard abs?

You do not need fancy equipment to do abdominal exercises. Remember that no amount of crunches will eliminate the fat most of us carry around our middles. The most important thing you can do to tone stomach muscles is to do abdominal exercises correctly. Repetitions for these exercises can increase as you become more conditioned. Combined with a good cardiovascular program and diet, these exercises will help you attain a leaner and healthier midsection.

Q & A #6:
How can I get my child to exercise? Should I get my child to exercise?

With the increase in the number of obese children, there is an accompanying rise in heart disease risk factors (high blood pressure, etc.). Parents, teachers, and fitness professionals should expose kids to fun physical activities. Rather than push-ups or sit-ups, try hiking, game playing, skating, rope jumping, etc. Plan outings that involve walking (hiking, trips to parks, a day at the fair). Finally, praise children for trying, for doing - this is a great motivator!

Q & A #7:
How hard must I exercise for an effect to take place? Will just a little exercise do any good?

Exercise does not have to hurt to be beneficial. Actually, physical activity to the point of pain can be harmful. Fitness can be improved for most people with brisk walking 30 minutes or more daily. People who are moderately active substantially reduce the risk of coronary heart disease and improve health in general. Research shows that you can benefit even from exercising three times a day for 10 minutes at a time. Increasing daily physical activity can add years to your life and life to your years.

Q & A #8:
Can I really spot reduce? If not, what can I do to get rid of fat in those hard to get at places?

Exercise inventions and contraptions may improve muscle tone, strength, or endurance but they cannot increase fat burning in one specific area of the body. The key to losing weight is a low-fat diet and an exercise program that includes aerobic activity and strength training. For long-term weight control, experts recommend a comprehensive exercise program that includes aerobic activity for at least 30 to 45 minutes, four to six times per week, strength training one to three times per week and flexibility exercises. Remember: do not start out too strenuously, keep exercise comfortable, increase intensity gradually, and above all, enjoy yourself!

Q & A #9:
Is there any fitness value to walking?

A regular walking program can help reduce blood pressure, increase cardiovascular endurance, boost bone strength, burn calories, and keep weight down. If walking is your exercise of choice, experts recommend that you walk a minimum of 30 minutes each day. You can fit walking into your routine whenever possible - the best schedule is the one that keeps you walking!

Q & A #10:
Do women need to worry about bulking up when exercising?

Only about 10 percent of women will build muscle due to genetics. If you are one of the 10 percent and do not want to gain muscle bulk, concentrate on high repetitions, low weight, and variety in your aerobic exercise routine. Focus on how good exercise makes you feel and not how you would like to look. Accept your body for what it is and not how someone else would like you to look!

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THE HERBAL CORNER

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GREEN TEA consist of the leaves and delicate young leaf buds of an evergreen bush (Camellia sinensis) widely cultivated in Asia. Green Tea is the freshest and least processed form of tea, the most popular human-made beverage in the world. Traditionally used by monks as a mild mental stimulant, Green Tea also has a long history as a medicinal herb, useful for treating coughs, colds, and breathing ailments.

In recent years scientists have begun to verify Green Tea's remarkable health-promoting properties. Studies indicate that Green Tea may help protect against cancers of the lungs, skin, liver, pancreas, and stomach. Green Tea benefits the heart by lowering cholesterol levels and reducing the tendency of blood platelets to stick together. It appears to reduce the incidence of dental caries and has shown promise as a weight-loss agent that can promote the burning of fat and help to regulate blood sugar and insulin levels.

Green Tea contains numerous polyphenol compounds and potent antioxidants called catechins, and tea extract is proven to increase antioxidant activity in the blood. It has more of these beneficial compounds than common fermented black tea. The evidence for green tea's potent antioxidant effects continues to accumulate. In a recent study, researchers found that compounds such as those found in tea not only directly scavenge free radicals but also enhance the effectiveness of the body's natural antioxidant systems.

In past studies, Japanese researchers reported that increased consumption of Green Tea prior to clinical cancer onset is significantly associated with improved prognosis of stage I and II breast cancer. Green Tea appears to inhibit various human tumors in test tubes, including specific leukemic and skin cancers, plus carcinomas of the breast, gastrointestinal tract, colon, and lung. Topical application of the major polyphenol antioxidant found in Green Tea, EpiGalloCatechinGallate or EGCg, reduces the amount of free radicals and inflammatory prostaglandins produced by immune cells in skin in response to UVB sun rays. The results suggest that skin products containing sufficient Green Tea extract may help protect against UVB-induced skin aging and skin cancers. Drinking green tea was tested in cancerous mice receiving the chemotherapeutic drug doxorubicin, with positive results suggesting that green tea may enhance cancer chemotherapy and patients' quality of life.

The most popular Green Tea products are the dried herb for making tea, available in various grades (from twiggy kukicha to choice sencha) and forms (loose, tea bags), and encapsulated extracts standardized for 25 percent or higher of the polyphenols. Green tea has also become a popular ingredient in sun blocks, cream rinses, and other body care products.

The most worrisome chemical in green tea is caffeine, which occurs in small amounts (20 to 30 mg per cup, if brewed for 2 to 3 minutes) compared to coffee. Unless caffeine is added, caffeine content of the capsules should be approximately 5 to 15 mg. The potential health benefits from consuming four to five cups of green tea per day apparently outweigh any negative effects of caffeine. An increased risk of cancer of the esophagus has been associated with some tea-drinking populations, but the effect is apparently from drinking large amounts of extremely hot, salty tea.

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Researchers won the Nobel Prize for proving that the main ingredient in CIRCULATION FORMULA, L-Arginine, produces "NO" in your body. "NO" stands for nitric oxide and is actually what your blood vessels use to stay dilated (open) so your blood can flow through them more easily and efficiently. CIRCULATION FORMULA is a premium-quality supplement that also contains synergistic B-vitamins and effective herbal extracts - including Ginkgo biloba, Horse Chestnut seed, and Butcher’s Broom - which support healthy arteries, veins, and circulation. It also contains the herb "Muira Puama" from the Amazon rainforest that promotes and supports healthy sexual function. The product is also suitable for use by vegetarians. For optimum blood flow, heart and circulatory system function try a bottle of CIRCULATION FORMULA today. Additional details about CIRCULATION FORMULA can be found on our web site at http://www.aomega.com/ahs/c6133a.htm.

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HEALTHY RECIPE-OF-THE-MONTH