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DO IT YOURSELF -- Most ab-training devices sold on infomercials did not firm stomach muscles any more effectively than the standard crunch, one California State University study found.

NATURAL AIR CLEANERS -- Most air cleaners will not even touch the majority of the chemicals and gases we consider to be toxic indoor air pollutants. To fight this influx of chemicals into our bodies, use plants to clean and condition the air. To offset the benzene from your gas stove when cooking, keep an English ivy plant in the kitchen. To capture a variety of chemicals, including TCE from new paint, benzene from new plastics, and the formaldehyde from new cabinets or shelves, keep two or three pots of chrysanthemum flowers. To absorb the formaldehyde outgassing from pressboard office furniture, new paper, books and cardboard, consider keeping a spider plant or a corn plant in the room. Other excellent plants for air filtration include azaleas, Chinese evergreens, golden pothos, Gerbera daisies, bamboo plants, dieffenbachias, and peace lilies. One plant for every 100 feet is recommended.

EASY DOES IT -- Running on a flat cinder track is easiest on your joints. If you do not have access to such a track, run on a soft dirt trail or flat grass. Avoid running on asphalt, concrete and hard sand.

TIME FOR A NEW TETANUS SHOT? -- New research from the University of Florida shows that two out of three people over the age of 60 lack adequate immunity to life-threatening tetanus, even if they had been vaccinated in years past. People lose their immunity because they have not received follow-up booster vaccinations every 10 years. Although tetanus is rare (fewer than 100 cases are reported each year), it is often fatal. Symptoms include muscle spasms, lockjaw, difficulty swallowing, rigid muscles, fever, sweating, and an accelerated heart rate. Have any deep puncture wound, especially one from a knife or nail, examined right away from a medical professional. If it has been awhile since your last tetanus shot, ask your doctor about getting a new one.

NOT A GOOD DEAL -- Many hair salons sell expensive shampoos, hair sprays and conditioners. However, these products use the same basic formulas as the cheaper brands sold at supermarkets.

FYI -- The tallest people no longer live in the United States. Rather, they live in Norway and the Netherlands, where males average 5 feet, 10 inches tall. The United States ranks third (behind Sweden), with men who average 5'9".

VISION LOSS -- In addition to genetics, poor diet low in fruits and vegetables, and cigarette smoking, the sun contributes to macular degeneration, which causes vision impairment in about 3 million people. In someone with macular degeneration, tissues in the macula (the tiny area in the middle of the retina), degenerate or break down. As a result, central vision becomes distorted and blurred. A lifetime of excessive, unprotected exposure to bright sunlight is a major cause of this disease. Light is believed to activate oxygen metabolism in the eye, resulting in the overproduction of free radicals that damage the macular tissues (in the same way they hurt other organs throughout the body). In addition to taking antioxidant supplements, which will help block the free radicals, wear quality sunglasses when going outside. When buying sunglasses, make sure the label on the glasses states that they block 99 to 100 percent of ultraviolet A and B (UV-A, UV-B). If you are getting prescription lenses, make sure the optometrist knows exactly what you want. The glasses should wrap around and fit closely; otherwise the rays get in from the side.

FIGHT THE URGE -- Do not smoke even one cigarette after you quit. Ninety percent of people who light one more resume smoking regularly!

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THE HERBAL CORNER

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Widely known as a seasoning for meat, fish, and other dishes, THYME is also a medicinal herb derived from the leaves and flowering tops of a low-lying, perennial evergreen plant of the mint family. Thyme is native to southern Europe and the Mediterranean, where more than 100 species have been identified, but it is now cultivated in temperate areas worldwide. Also known as garden or French Thyme, the plant is also the source for a mildly mood-enhancing essential oil that is less expensive and more readily available than essential oil of rose. Thyme is a multi-purpose herb that is often used for its fragrance, flavor, or medicinal properties in mouthwashes, decongestants, potpourris and sachets, liqueurs, and other products.

In ancient Egypt, Thyme oil was used for embalming, and the herb has long been appreciated for its ability to preserve meat. Thyme was a popular herbal remedy of the Egyptians, Greeks, and Romans, principally for headache, digestive problems, and respiratory complaints. As an antiseptic it was strewn about or worn on clothes to ward off everything from plague to lice. In addition to its medicinal use, Thyme has also long been a favorite mood-enhancing herb. The Romans used it to treat melancholy; other herbalists have also favored it for nervous conditions and insomnia. The influential 17th century English herbalist Nicholas Culpeper claimed Thyme is not only a "noble strengthener of the lungs" but also "helps to revive and strengthen both body and mind." The Scots and others drank wild Thyme tea for courage. The French appreciated Thyme as a liver protector. In the late 19th century, Thyme was used to disinfect sick rooms as well as to promote recovery of convalescing patients. Thyme has also traditionally been used to repel insects, prevent nightmares, kill intestinal worms, disinfect wounds, and alleviate diarrhea in children.

Thyme remains a popular remedy for sore throats, laryngitis, and dry coughs. Herbalists also recommend it for other respiratory ailments such as pertussis (whooping cough) and bronchitis. Steam inhalation of the essential oil may relieve symptoms of asthma. Thyme is a potential digestive aid. Aromatherapists often recommend the essential oil for persons suffering from mental stress, premenstrual tension, fatigue, and low spirits. The oil is anti-microbial and can be diluted and used topically for infections. Thyme may also help to prevent or treat headache, urinary infections, and menstrual cramps.

Recent findings. In a randomized, double-blind trial using 86 subjects, researchers tested the effectiveness of a traditional aromatherapy treatment for the hair-loss condition alopecia areata. Some 44 percent of the subjects who massaged a carrier oil containing Thyme and three other essential oils into their scalp showed improvement after seven months compared to only 15 percent of the control group. Researchers who investigated the anti-microbial properties of 21 essential oils against five important food-borne pathogens, including E. coli, noted that Thyme was among the top three at inhibiting the bacteria. Japanese researchers isolated a flavonoid and a phenolic compound from Thyme, both of which were shown to be effective antioxidants.

Thyme contains tannins, flavonoids, bitter compounds, resin, and saponins. Its most therapeutic compound, however, is its essential oil. Among the primary components of the oil are the phenols thymol and carvacrol. Thymol has been shown to kill bacteria, fungi, and yeasts. Thymol, carvacrol, and the saponins have expectorant properties that help to relieve bronchitis and lung conditions. Thymol and carvacrol can also relax smooth muscles, thereby aiding digestion, easing menstrual cramps, and alleviating respiratory conditions. Thyme's astringent tannins may help relieve diarrhea; its bitters can stimulate digestion.

Thyme is available as a liquid extract and an essential oil. It is sometimes combined with natural substances such as propolis. It is often included in formulas for cold and flu, headache, and respiratory ailments. Thyme has a long history of safe use as an herb and cooking spice. The essential oil is much more potent than the herb and is generally not taken orally. High doses of Thyme may induce uterine contractions and thus should be avoided during pregnancy. Because Thyme may affect thyroid function it is best avoided by those with a thyroid condition. The authors of a 1996 study noted that there are no cases described in the medical literature of systemic allergic reactions due to Thyme.

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FEATURED MINI-ARTICLE #1

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Men with risk factors for coronary heart disease may improve their circulation by taking regular saunas, according to a study published in a recent edition of the "Journal of the American College of Cardiology." The ability of blood vessels to dilate is impaired in people with high cholesterol, hypertension, and diabetes. This problem, known as endothelial dysfunction, is believed to represent an early manifestation of hardening of the arteries (atherosclerosis), and is also a characteristic of other diseases of the blood vessels, including erectile dysfunction. Previous studies have demonstrated beneficial effects of saunas for people with chronic heart failure.

Researchers examined the effects of sauna therapy in 25 men with coronary risk factors such as high cholesterol, high blood pressure, diabetes, and smoking. Participants were treated with a 15-minute dry sauna bath (140 degrees F) and then kept in a bed covered with blankets for 30 minutes once a day, for two weeks. Following the series of treatments, the researchers found a significant improvement in endothelial dysfunction.

Additional benefits of the treatment included statistically significant decreases in body weight, blood pressure, and fasting blood sugar levels. When you take a sauna, the heat pumps up blood circulation near the skin and stimulates sweating; up to a quart of sweat per hour. Sweating helps the body rid itself of unwanted substances and improves general circulation. Although further research is needed, these and other findings suggest that sauna therapy not only provides for a relaxing, therapeutic experience but it could also slow the progression of atherosclerosis and improve cardiovascular function as well.

The main risk of a sauna is staying in too long and fainting from overheating. People who are most susceptible to this are those with chronic heart disease or who have been using drugs or alcohol. If you have high blood pressure or heart disease, saunas are good for you, but you will want to be cautious; check with your physician first, and go easy. Also, it really is not a good idea to combine drinking or other drugs with a sauna or hot tub. Children should not use saunas without supervision. Also, be sure you drink plenty of water, to replace the water you are losing.

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FEATURED MINI-ARTICLE #2

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Sinusitis occurs when the mucous membranes become inflamed. Sinusitis is usually categorized as acute or chronic depending on its duration. Acute sinusitis is most frequently a complication of a viral upper respiratory infection. The therapeutic goal for acute sinusitis is to reestablish proper sinus drainage, and for this doctors commonly prescribe antibiotics. This practice is being scrutinized because most cases of acute sinusitis are viral and therefore not responsive to antibiotics. A better strategy is to strengthen the immune system so it can counteract the underlying respiratory infection. Several nutrients may be helpful:

- Vitamin A (beta carotene or retinol) is not only essential for good vision, it also plays a vital role in improved immune system function. It helps reduce morbidity associated with respiratory infections and it also supports the health of the tissues lining the sinuses.

- In clinical studies, vitamin C reduced the duration and severity of respiratory infections, and with bioflavonoids, may help shrink sinus membrane swelling by decreasing vascular permeability.

- Vitamin E studies show that supplementing with vitamin E can help improve immune response to infection.

- Zinc is an immune-supporting nutrient that inhibits growth of infectious viruses while enhancing growth and function of a variety of immune cells. Clinical trials show zinc effectively fights upper respiratory infections.

Three botanicals stimulate immune function and can be taken at the first signs of infection:

- Barberry (Berberis vulgaris), supports immune function and has antimicrobial action that prevents bacteria from adhering to epithelial tissues.

- Echinacea (Echinacea angustifolia, E. palida, E. purpurea) is an effective remedy against infectious diseases by boosting immune cell performance.

- Stinging nettle (Urtica dioica) is also an effective anti-allergy herb. One double-blind clinical trial conducted at the National College of Naturopathic Medicine in Portland, Oregon, showed that stinging nettle helped reduce allergic symptoms in a group of 69 hay fever sufferers. Participants took 330 mg of an encapsulated, freeze-dried form of the herb two to three times daily for one week.

- A study showed that bromelain could help clear the mucus associated with sinusitis, stimulate immune function, and reduce headaches.

Removing food allergens from the diet also can be an important factor in alleviating sinusitis, according to James Breneman, MD, a pioneer in food allergy study.

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HEALTHY RECIPE-OF-THE-MONTH