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HEALTHIER EATING -- "Eat breakfast like a king and dinner like a pauper." That advice is from Judith Wills in her book, "The Food Bible." Here are some other tips to healthier eating from Judith: Limit meat to once or twice a week. Have fish at least twice a week. Have a vegetarian-only meal at least twice a week, not relying heavily on cheese. Have poultry or game once or twice a week. Remember that full-fat hard blue and creamy cheeses are high in saturated fat and calories and are best used sparingly. Remember that pastry is high in fat, mainly saturated fat, and calories; keep it for occasional use only. Phyllo is better than other pastries, because you can add your own amount of fat. Only use as much fat as necessary when cooking. Check out how many portions of fruit and vegetables you have had during the day, and use your evening meal to make up the total to at least five portions. If you enjoy wine, occasionally add a glass to a dinner meal. If your main meal is large, instead of having a dessert, have a snack during the day or a late-night smoothie so you do not have too many calories all at one time.

BREAKFAST BENEFITS -- If you think skipping breakfast will help you lose weight think again! Researchers studying people who lost at least 30 pounds and kept it off for a year or more found that 80% of them eat breakfast every day.

FYI -- 80% of women in our survey said they feared being overweight more than looking old.

HEALTHY PEANUTS -- Adding peanuts to that "apple a day that keeps the doctor away" is a good way to stay heart-healthy and trim, says a Purdue University professor. Peanuts are rich in the types of fats that actually reduce cardiovascular disease risk and have strong satiety properties - meaning a person feels full after eating peanuts so they do not pose a threat of weight gain. People can feel comfortable including them in their diet to take advantage of peanuts' reducing the risk of heart disease, without adding to body weight.

THINK BEFORE YOU INK -- Your tattoo may be toxic. Many chemicals used in tattoo parlors are industrial pigments found in car paints and writing inks, says a study by the European Commission. Little information is available on the safety of these dyes on the skin, although tattooing and body piercing are known to cause a number of health problems, including hepatitis, melanoma, and acute infections. More research into the chemicals and more monitoring of tattoo parlors is needed to make the body art safer. In the United States, the Food and Drug Administration warns that it has no authority over tattoo parlors, and that tattooing often brings nasty complications. The most common: a change of mind, leading to painful and partially effective removal procedures.

CHINESE SARS UPDATE -- China's last 12 patients suffering from the respiratory disease SARS no longer have symptoms, health officials announced, signalling the end to an outbreak that created panic, baffled scientists and left hundreds dead. China was officially declared SARS free by the World Health Organization in June, 2003, and the global health body followed this up with an announcement that the epidemic had been contained worldwide. However, no cure has been found and medical experts are still struggling to find a suitable diagnostic test to detect the virus and identify it from other winter ailments like the common cold and flu which have some similar symptoms.

LOOSEN THAT TIE -- Wearing a tight necktie can increase the chances of developing glaucoma, a group of serious eye diseases, researchers have found. Researchers reported to the "British Journal of Ophthalmology" that a tight necktie raises blood pressure in the eye, which is a leading risk factor in the illness that can lead to damage to the optic nerve and loss of vision. In addition to raising the risk of glaucoma, donning a tight necktie during an eye examination could lead to a false diagnosis of the illness, they said. The researchers suspect that a tight necktie constricts the jugular vein, which increases blood pressure and IOP.

WAYS TO INCREASE DIETARY FIBER -- Fiber is a key dietary component that is known to improve cardiovascular function, fight intestinal disorders, and support a healthier immune system. Here are 12 tips to increasing that vital fiber in your diet:

1. Eat the whole fruit: in juice alone, most of the fiber has been removed.
2. Eat the skins: fruits like apples, vegetables like potatoes, etc.
3. Eat high-fiber breakfast cereal: be careful, many cereals do not have much fiber.
4. Eat whole grains: processing removes the fiber in natural whole grains; choose brown rice and whole wheat crackers, breads, baked goods and flour, over their "white" processed counterparts.
5. Eat berries: great-tasting and loaded with nutrients, as well as fiber; blueberries are an excellent high-fiber choice.
6. Eat beans: lots of good protein as well as high-quality soluble fiber - a great food, overall.
7. Eat salads: common iceberg lettuce does not contain much of anything nutritious; eat spinach or romaine salads instead, and toss in other veggies too.
8. Eat nuts: they are tasty, filling, and a good source of fiber; compare the fiber numbers on the labels.
9. Eat dried fruits: good snacks with all the fiber of the ripe fruit.
10. Eat legume spreads: try humus and bean dips in place of sour cream and cheese spreads or dips.
11. Curb "junk foods": most are laden with sugar and trans-fats, but look for the whole grain sorts like corn chips - they contain more fiber than potato chips; popcorn (light on the butter and salt) is the best overall for fiber and nutrition.
12. Read the labels: compare products; it is amazing how much two seemingly like products can vary in nutritional content.

THE HERBAL CORNER

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Most people are aware that aloe vera is a miracle plant used to promote the healing of burns and skin abrasions. What they may not be aware of is the juice of the aloe vera leaves is extremely beneficial when taken internally. The list of ailments, which aloe vera is known effective against, makes it sound like the Superman of herbal treatments!

It appears that a key active ingredient in aloe is the mucopolysaccharides, which are long chain molecules composed of sugar units. These molecules seem to synergistically enhance the immune system due to the belief that they resemble components of the cell walls of bacteria, thus stimulating immune responses.

Aloe Vera has long, light-green leaves and sagging purple-and-yellow blooms. There are over 200 species and they generally grow in dry climates. The plant yields two therapeutic substances: a translucent gel obtained from the inner leaves and a bitter yellow juice known as latex found just beneath the surface of the leaves. It has been discovered that using the entire leaf, the pulp and the rind, of the aloe barbadensis (true aloe or aloe vera) is more biologically beneficial than using the pulp only. The latex, which contains an active ingredient called aloin, acts as a powerful laxative. The translucent gel works externally to relieve minor burns, skin irritations, and infections. If taken internally, the gel provides relief from stomach disorders, reduces inflammation, and is good for food allergy and colon disorder sufferers.

Aloe may also be helpful for fighting arthritis, substance abuse, aids, heart disease, diabetes, cancer, psoriasis, asthma, lupus, scleroderma, ulcers, shingles, yeast and fungal infections, chronic dermatitis, Crohn's Disease, as well as staph and strep infections! Traditional target ailments include:

• digestive disorders, gastritis, stomach ulcers, colitis
• hemorrhoids, rectal itching
• constipation
• minor burns, infections in wounds, insect bites
• bruising, chicken pox, sunburn, poison ivy, welts
• eczema and acne
• irritated eyes

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WELLNESS QUESTIONS & ANSWERS

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** Q & A #1:

What are some practical things I can do to protect my heart from disease?

You can reduce your risk of heart disease - the number-one cause of death in the United States - with some simple lifestyle changes in diet, exercise, and stress reduction. Here are ten suggestions:

1. Lift weights. A couple of weight-lifting sessions a week can reduce blood pressure and body fat levels as well as improve glucose metabolism.
2. Get a pet. Animal companionship helps to reduce high blood pressure caused by stress.
3. Be an optimist. Chronic depression and anxiety can increase your risk of hypertension.
4. Socialize. Strong social support relieves depression and stress and reduces the risk of heart disease. Join a club or volunteer for community service.
5. Take a time-out. Two 20-minute daily sessions of being alone in a quiet environment will lower your stress level.
6. Take a Coenzyme Q-10 supplement. Take 50 mg twice daily with meals. Studies have shown Co-Q-10 reduces artery-clogging plaque and strengthens the heart muscle. (See http://www.aomega.com/ahs/c1012a.htm for information about a high-quality and effective Co-Q-10 product).
7. Change your career. People in high-stress jobs have a greater overall risk of health problems as well as heart disease.
8. Take a vacation. An annual getaway from the pressures of the office is definitely good for your heart.
9. Consume soy products. The Food and Drug Administration recently allowed health claims on soy products because they lower cholesterol, a leading cause of heart disease.
10. Eat fish and high-fiber foods. Fish, like tuna, sardines and salmon, provide omega-3 fatty acids which are known the level of triglycerides in your blood, cut the risk of blood clotting by making the blood less sticky, and help to lower blood pressure. Fiber could play a role in preventing cardiovascular disease owing to its effect on blood cholesterol levels, especially where initial levels are high.

Should I avoid smaller commuter airlines?

The United States Federal Aviation Administration states that the accident rate for commuter shuttles, which seat no more than 30 people, is 4.3 per million takeoffs. For larger jets, it is 2.7 per million. Fewer than 1% of these accidents involve passenger fatalities. The bottom line is that smaller does not mean more dangerous. Driving just 100 miles on the interstate is at least 30 times more dangerous than flying the same 100 miles.

** Q & A #3:

What types of foods contain those bad trans-fats that I have been hearing so much about?

Anything containing hydrogenated fats. Those are the solid cooking fats like shortening and margarine. Watch out for them in cookies, candy bars, and breads and rolls. Stick with natural fats like butter and the liquid oils like olive, canola, and sunflower oils. Olive oil is probably the best overall. Also, for maximum health, be sure to avoid "non-dairy" creamers and artificial toppings like prepackaged icing and whipped topping.

** Q & A #4:

Why is overeating sugar such a concern?

It is a mixed bag. Like anything else, over-consumption is the biggest problem. Eating lots of sugar causes over-stimulation of your pancreas to produce insulin. Over a period of time, this may cause the pancreas to become "tired" which can result in the development of diabetes. Also, your cells can become resistant to insulin’s action requiring more to achieve the same result. You can have more difficulty controlling your weight and mood swings that accompany the fluctuation of sugar levels in your body. However, a little sugar may be beneficial since it can help elevate your mood, as one study showed that older people in nursing homes had better spirits if they had a little sugar. Now the newest, most dramatic information indicates that sugary foods cause your body’s production of free radicals to soar. Researchers at The State University of New York have now shown that the ingestion of just 20 grams of sugar water, containing much less sugar than just one soft drink, can dramatically increase free radical production. Saccharin apparently had no impact on free-radical levels.

** Q & A #5:

I keep hearing that almonds are good for me, what about other nuts?

Almonds are on the top of the list for calcium, fiber, and vitamin E content, but other nuts support your health, too. Pistachios have more fiber than broccoli; hazelnuts have about as much vitamin E as wheat germ; and brazil nuts contain more calcium than milk. Walnuts are rich in the valuable antioxidant ellagic acid. Several nuts are high in selenium and other trace minerals. Nuts are great sources of beneficial monosaturated fats which support healthy cholesterol levels. All nuts contain the important amino acid L-arginine, magnesium, and potassium. Most people are concerned that nuts are high in calories and, to a certain extent, this is true. The fats they contain are basically the "good fats." If you need to watch your calorie intake, eat them in moderation, but include some of them in your diet for sure.

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HEALTHY RECIPE-OF-THE-MONTH