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Your Life-Your Choice Issue 49
Your Life-Your Choice ISSN 1488-0253
==================== March, 2000
Issue 49
Letter from the Editor
March seems to be a busy month for everyone. In our last
issue we talked about this being Nutrition month. Well, it
seems that Arthritis also has a claim to March. Arthritis is
a condition that affects well over 60 million people worldwide.
We would be remiss if we didnt acknowledge this debilitating
disease.
There are some 100 to 170 different types of arthritis with
joint, muscle and/or bone pain being common in virtually all
of them. Being completely undiscriminating, arthritis affects
people of all races and of all ages, including children.
Although it is still unknown as to what specifically causes
arthritis, an effective "management therapy" can usually be
arranged by your local health care provider. An accurate
diagnosis early in the development stage is very important
to successful treatment.
There are far too many forms of arthritis to address adequately
in this limited space so instead Id like to share with you some
ideas to help you overcome daily challenges when the pain is
difficult to bear.
1) Whether in the workshop or in the kitchen, use tools with
larger, easier to grip handles, preferably with non slip handles.
Even cooking utensils (including forks, knives, and spoons)
can be purchased with larger handles for easier control.
2) Convert door knobs and kitchen & bathroom taps so that
they use levers instead of harder to grip round knobs.
3) Use raised seats, theyre easier to get up from and put
less strain on knee joints.
4) Instead of using your fingers, use the palms, forearms or
elbows. Close plastic containers with your elbow.
5) Place a strap on refrigerator doors and cupboards. To open,
place your forearm through the strap and pull.
6) To wash dishes use a scrubber that fits over your hand
and keeps your fingers straight.
7) Use your hip to close kitchen drawers.
8) Carry your purse on your forearm or use a shoulder bag to
avoid putting the strain on your hand.
9) Use splints or wraps that support wrist, thumbs, and finger.
10) Use pipe insulation or buy rubber "grips" to put around
pens or spoons for easier grip.
If you have other suggestions that have been helpful to you
or to someone you know, please email us at:
mailto:yourlife@life-choices.com with "Arthritis Tip" in the
subject heading.
Massage Therapy is one of the oldest forms of pain management
for arthritis. The amount of pressure that is applied can be
adjusted depending on the level of pain. Avoid massaging
directly on top of an inflamed joint as this may be too painful
for the area. For best results massage just above and just below
the joint. Blending essential oils like eucalyptus, lavender,
peppermint, rosewood, and wintergreen with a sweet almond
oil carrier will make a welcome addition to your massage.
Devils Claw has been used in Africa and German medical
clinics because of its anti-inflammatory properties. Although
it is used for numerous health conditions, Devils Claw has
been particularly helpful in dealing with arthritis and other
inflammatory related diseases. One caution, however...
Devil's Claw does encourage gastric secretions and should
not be used by someone with gastric ulcers.
Yucca has been used for hundreds of years to treat the pain
and inflammation of various forms of arthritis.
Although only effective with some types of arthritis,
Glucosamine Sulfate is being recognized for its success
with osteoarthritis.
Primrose or salmon oil can also help control arthritis pain
and inflammation.
There are many other herbs that can be helpful. However,
you are encouraged to discuss these options with your local
health care provider BEFORE adding them to your regime.
Your overall health and any medications you are taking
may have an impact on the effect these herbs will have.
Enjoy the newsletter, and stay well until next time.
Brigitte Synesael
Editor of Your Life-Your Choice
Traditional Medicine Isn't Enough Any More!
Your life is your choice-don't give it away!
http://www.Life-Choices.com
**********************************************
ARTICLES IN THIS ISSUE:
1. Golfers Elbow and Tennis Elbow
2. Nineteen Foods to Prevent Breast Cancer!
3. Weathering the Winter Cold and Flu Season
4. Health Smart Recipe - Chunky Pasta Sauce
5. Tea Tips
********************************************
Section 1 Golfers Elbow and Tennis Elbow
by Christina Barrett
mailto:cbr@glinx.com
-----
I started thinking about these conditions the other
day when a hairdresser client of mine, who plays neither
of these sports, came in with a diagnosis of both in her
right elbow. She couldn't understand how she could
possibly have either one. This led to a discussion of what
they are and how they are caused.
Golfer's Elbow is also known as medial epicondylitis.
The medial epicondyle is the bony lump on the lower part of
your upper arm bone (the humerus) closest to your body. This
is where the muscles that bend, or flex, your wrist and
fingers attach. Any gripping movement or repetitive motion
that involves flexing can lead to irritation and injury to
the muscles, which in turn can cause inflammation and pain.
Its name comes from the fact that it is fairly common among
golfers as a result of the golf swing.
The hairdresser, who I am using for an example, is
right handed. Her left hand usually holds the comb or the
hair while she uses her right hand to snip with scissors,
use the blow dryer and so on. It's easy to see that she is
repeatedly moving her fingers and wrist and it is not all
that surprising that her elbow is rebelling after twenty
years or so of being overworked.
Tennis Elbow, or lateral epicondylitis has similar
origins. The muscles that attach on the outer part of the
lower humerus serve to straighten or extend the fingers and
wrist, and to stabilize the wrist when the fingers are
closed. Think of using a screwdriver. Your hand closes
tightly around the handle, but your wrist stays straight.
Often related to the backhand swing of a tennis racket,
hence the name, it is also caused by other activities.
Back to the hairdresser and how she uses her hands
and arms and we can see again that the repetitive nature of
her work is the most likely culprit.
To treat both conditions, I have been focusing on
all the muscles that attach around her elbow. I start with
her shoulder, to loosen the muscles and to warm the tissues.
I then make my way down the arm to the elbow. Because she
has both in one arm, it's a little more challenging than
treating one or the other. From the attachment points on
the epicondyles, I work down the forearms, using a
combination of techniques that include muscle squeezing,
thumb stroking, kneading, palmar stroking and shaking.
One goal is to help the muscles to relax and soften which
will decrease the pull on the attachment points somewhat.
Another goal is to increase the local circulation to bring
oxygen and nutrients to the injured tissue to help them
recover faster.
In cases where there is inflammation, ice massage
might be called for to minimize the inflammatory response
to the direct hands-on work on the tissues. I recommend
self massage, or gentle muscle squeezing at home from a
friend or family member between sessions to keep the
tension at bay.
When either of these become very bad, a person's
medical doctor might recommend cortisone shots or surgery.
I like to see someone try less invasive techniques, like
massage, first, but each person must ultimately choose
what is right and best for them.
-----
Read about Christina Barrett on our Meet the Team
page; http://www.Life-Choices.com/team.html
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Section 2 Nineteen Foods to Prevent Breast Cancer!
by Dr. John H. Maher, A.B.A.A.H.P.
Editor, "Longevity News"
mailto:subscribe@rxforwellness.com
http://www.RxforWellness.com
"Your FREE Anti-Aging Prescription On-line!"
----------
Recent research suggests that adding these foods to your
diet could significantly lower your risk of breast cancer.
#1 Yellow orange vegetables -- Eating foods high in beta-
carotene has been linked in many studies to lower rates of
breast cancer. Tip: Baby carrots beta-carotene is more
absorbable then regular carrots and carrots beta-carotene
is 500% more absorbable than in raw carrots.
#2
Cruciferous vegetables-- radish, broccoli, cauliflower,
rutabaga, cabbage, turnips, turnip greens, contain indole
-3-carbinol, which lowers women's levels of a type of
estrogen that may promote breast cancer.(16-hydroxy-
estradiol and 16-hydroxy-estrone). Tip: Look for
BroccoSprouts, a brand of broccoli sprouts with megalevels
of SGS, a compound that fights mammary tumors in mice.
#3 Warm a mug of 1%-2% organic hormone free milk (Alta Dena)
, add 1 tbs. ground almonds, pumpkin seed or walnuts or
1/4 tbs. natural almond extract, and enjoy it at bedtime.
Why not fat-free milk? Because there's an intriguing
compound in milk fat (including butter)-- conjugated
linoleic acid -- that fights breast cancer cells in test
tubes and animals.
#4 Eat tomatoes, including cooked, dried, soups, juice
and sauces, even Ketch-up to fill up on a compound called
lycopene. Diets high in lycopene are linked to lower rates
of breast and prostate cancer.
#5 Give up the red wine and eat grapes instead. More
than one alcoholic beverage a day increases your risk
of breast cancer. But concord grapes have cancer-fighting
antioxidant power.
#6 Eat cold water fish (salmon ,tuna*, anchovies,
swordfish, polluck, crab, sardines) and omega-3 rich
nuts and seeds (walnut, pumpkin, flax). Research
suggests that women with higher tissue levels of
omega-3s have lower rates of breast cancer.
<*not light tuna.>
#7 Women whose diets are higher in vitamin D have less
breast cancer. To ensure that you get the recommended level,
add Vitamin D to a healthy diet, advise many experts,
especially in climates or lifestyles with out year round
sun (20 minutes a day).
#8 Eat a small bowel of dark cherries. Cherries are a top
source of a compound that may inhibit mammary cancer in
rats.
#9 Compounds called limonoids, found in the peel and white
membrane of oranges, inhibit breast cancer in test tubes.
Eat whole fruit oranges and tangerines. Look for herbal
teas made w/ orange lemon peel. Use real orange and lemon
oils in cooking and health drinks.
#10 Avoid refined grains and choose whole grains instead.
At least one study has shown that women who ate the most
refined grains had more breast cancer. Another study
showed women who ate one serving a day of a cereal high
in wheat bran lowered their level of breast cancer
-promoting estrogen.
#11 Use butter over margarine. Butter contains CLA's
mentioned in #3. One study suggests that a diet higher
in trans fats may increase the risk of breast cancer.
Margarine, most french fries, both frozen and fast-food,
and many processed and fried foods made with hydrogenated
fats are a top trans fat source. If you prefer margarine,
use a trans-fat free brand.
#12 Drink green tea, hot or cold. Green tea is rich in
EGCG, a compound that inhibits breast cancer cells in
mice. Caffienated brands have twice as much potency
as uncaffienated. And most bottled brands have little.
Mix with herbal teas and lemon peel for taste, or
naturally sweeten with a little Concord grape juice
or super low glycemic Agave.
#13 Instead of commercial "olive oil" dressings -
usually made with a mixture of oils -- make your own
easy dressing with half olive oil, half balsamic vinegar.
Mediterranean women who eat lots of olive oil have low
rates of breast cancer, studies show.
#14 Garlic kills breast cancer cells in the test tube
and maybe in you. But if you're going to cook garlic,
always peel and chop, then let it rest for 10 to 15
minutes before you heat. Heating right away doesn't
allow time for the cancer-fighting compounds to develop.
#15 Women in one study who ate a serving of spinach at
least twice a week had half the rate of breast cancer
of women who avoided it .
#16 Flavorful veggie burgers and sausage won't form
the same compounds that meat does when it's being cooked
and those compounds may explain why women who eat
lots of red meat and lots of very well done meat seem
to get more breast cancer.
#17 Why flaxseed? Because it has 75 times more lignin
precursors, compounds that inhibit mammary tumors in
animals.
# 18 Add soy. Soys isoflavinoids work as weak estrogens,
blocking the more powerful estrogens from stimulating
estrogen sensitive cancer cells.
#19 Phyto herbs, like don quai, fennel, black cohosh
are also weak estrogens that compete with stronger
estrogens for estrogen receptor sites. These are found
in many "Change of life formulas".
The 20th step is to just do it!
-----
Read about Dr. John H. Maher, A.B.A.A.H.P.
on our Meet the Team page;
http://www.Life-Choices.com/team.html
********************************************
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Section 3 Weathering the Winter Cold and Flu Season
By: June Kaminski RN MSN
mailto:junek@vancouver.quik.com
-----
Winter is well known as the "cold and flu season". Around
the globe, influenza and colds are a topic of concern in
the colder months. Winter months often mean people spend
most of their time indoors where exposure to viruses and
bacteria can lead to the quick transmission of colds and
influenza (the flu). Both of these acute infections play
havoc with the normal functioning of daily family routine
and work-place attendance and proficiency. As well they
tend to make one feel simply miserable, lasting anywhere
from one to two weeks in duration.
Particular concern is focused on preventing these
infections in both the very young and the elderly members
of the population. Research continues to look for remedies
that can both control and cure the common cold and the
more serious flus, offering flu vaccines and nutritional
or herbal remedies for prevention and treatment. Still, a
cure has yet to be discovered.
Ultimately, the onus to prevent catching a cold or the flu
rests with people themselves. Strategies and self care
practices can help in defining a personal action plan for
boosting your immune system, and preventing contagion from
sick folk around you. There are some promising findings
available to help you choose the best prevention program
for you and your loved ones. The suggestions offered here
include those based on convincing research. There are other
recommendations available, particularly herbal ones which
still require more research to be able to safely and
convincingly include them in a cold and flu prevention
program.
Nutrients for a Vital Immune System
Several nutrients have been linked with a strong and responsive
immune system. Vitamin C is recommended for boosting the
immune system's ability to resist contagion of cold and
flu microbes. Vitamin B6 is also valuable, but should
ideally be taken as part of a multi-B complex preparation.
Consumption of an isolated B vitamin can potentiate deficiency symptoms in the other B vitamins. Vitamin A and E, Unsaturated
fatty acids, Zinc and Beta carotene are also excellent immune
system boosters. As well, adequate and complete Proteins are important for the vitality of the immune system for warding
off infections of all kinds.
Herbal Helpers for Prevention and Treatment
Several herbs have been researched and are now commonly
recommended for both prevention of colds and the flu and
for treating them once they catch hold.
Astragalus (Astragalus membranaceus) is an immune system
booster with antibacterial, anti-inflammatory and anti
viral properties. Its' direct effect on the influenza
virus is still unknown. Astragalus is known to increase
white blood cell production of the anti viral substance
interferon, a response that tends to protect against
viral invasion. More and more doctors and nutrition
experts consider astragalus a good immune tonic for
people who appear susceptible to infections. Astragalus
has long been a common ingredient in traditional Chinese
herbal medicine.
Echinacea (Echinacea angustifolia, E. pallida, E. purpurea)
is gaining a positive reputation for helping one to prevent
colds and flu, and even for treatment, if taken at the
beginning of the symptoms. Some research studies support
the theory that it enhances immunity by stimulating immune
cells. Echinacea also seems to stimulate white blood cell
production. It appears to contain numerous anti viral
compounds and has been used effectively to lessen the
susceptibility to flu viruses. Native Americans have used
echinacea for centuries to treat sore mouth and gums,
toothache, coughs and as an anti-inflammatory and antiseptic
agent.
Garlic (Allium sativum) is another supportive herb and food
that boosts immune system function and appears to destroy
bacteria, parasites, fungus and viruses including type B
influenza virus.
Ginger (Zingiber officinale) contains anti viral,
anti-inflammatory, pain-relieving and warming qualities
which tend to relieve symptoms of both colds and flus.
Elderberry (Sambucus nigra) shows great promise in
preventing and treating active influenza, colds and
other respiratory viruses. Studies suggest that it
disables the enzyme that flu viruses use to penetrate
cell membranes and inhibits a variety of both type A
and type B influenza viruses.
In summary, particular nutrients and herbs combined
with careful hygiene, adequate rest, regular exercise
and a stress-free environment all interact to promote
a vital and protective immune system in people of all
ages. Ensuring your nutrition is as wholesome and
balanced as possible is the first step in weathering
the storm of the annual flu and cold season. As well,
research suggests that certain herbs added to your
nutritional plan can further boost your immune system's
capability to resist infection and prevent disease.
References:
Ades E. W. Microbial Pathogenesis and Immune Response.
Vol 730. New York: Academy of Sciences.
Barrett, B, et al. Echinacea for upper respiratory
infection. Journal of Family Practice. 48:628-35.
Braunig B, et al. (1992). Echinacea purpurea radix
for strengthening the immune response in flu-like
infections. Phytotherapy 13:7-13.
Hemila H. (1992). Vitamin C and the common cold. British
Journal of Nutrition 67:3-16.
Hobbs C. (1994). Echinacea, a literature review.
HerbalGram 30:33-48.
Schoneberger D. (1992). The influence of immune-stimulating
effects of pressed juice from Echinacea purpurea on the
course and severity of colds. Results of a double-blind
study. Forum Immunologie 8:2-12.
Skwarek T, et al. (1996). Echniacea L.-inducer of
interferons. Herba Pol 42(2):1210-17.
Wade C. (1986). Nutrition and your Immune System. Keats
Publishing Inc.
Zakay-Rones Z, et al. (1995). Inhibition of several
strains of influenza virus in vitro and reduction of
symptoms by an elderberry extract (sambucus nigra L.)
during an outbreak of influenza B panama. Journal of
Alternative and Complementary Medicine, 1(4):361-9.
Zhao KS, Mancini C, Doria G. (1990). Enhancement of
immune response in mice by Astragalus membranaceus
extracts. Immuno-pharmacolgy 20: 225-34.
-----
Read about June Kaminski on our Meet the Team
page; http://www.Life-Choices.com/team.html
**********
Your Life-Your Choice makes every effort to provide you with
healthy recipes where the nutrition is geared towards specific
health issues. If you have a recipe you'd like to share, submit
it to mailto:yourlife@life-choices.com with "recipe from YLYC
subscriber" in the subject. Remember to include whatever
nutritional information you can.
**********
4. Health Smart Recipe
By Edna Laraway
Because this recipe is high in Lycopene
it is especially helpful for Breast
Cancer Prevention
---
Chunky Pasta Sauce
2 cans (28 fl oz) of Italian Plum Tomatoes*
1 small onion (diced)
4-5 stalks celery (diced)*
½ cup sweet or bell peppers*
2-3 cloves garlic (finely minced)
3-4 bay leaves
¼ cup olive oil
1 tsp origano*
1 tsp sweet or italian basil*
1 tsp salt*
1 tsp black pepper
½ tsp chili pepper seeds (spicier - optional)
1 cup shredded carrots (optional)
1 can tomato paste
In four quart pot or dutch oven, add all ingredients
except tomato paste. Cover. Heat to bubbling,
then turn down to simmer for at least 1 hr. If you
find it too chunky, use masher to crush tomatoes.
Add tomato paste, and let simmer uncovered for
another ½ hr. Stir occasionally.
Serve with pasta of your choice. Make sure you
try Whole Wheat Pasta. There is very little
difference in taste but lots more nutrition.
Refrigerate leftovers to use as a sauce on baked
chicken, italian sausages, baked ribs, or on
oven baked potatoes, or baked zucchini.
Please remember that substitutions * are always
encouraged. Most recipes can be adjusted to suit
personal preferences. Use fresh herbs, but remember
to double amounts. Fresh herbs have less flavour.
If you dislike green peppers, use mushrooms
instead. Experiment. If you dont have basil or
oregano, use italian seasoning. If you have time,
use fresh tomatoes. Either blanch and peel before
using, or use food processor to puree tomato skins.
Adjust cooking time.
Approx. Nutritional Values
2 cups paste = 400cal, 2g fat, 5g fibre
1 cup pasta sauce = 250cal, 6g fat, 15g fibre.
----
WIN a full years supply of vitamins and herbs.
http://www.life-choices.com/lar/earthmed.html
*******
Tea Tips (or leaves)
Welcome to our NEW Tips segment, where we'll be sharing with
you a variety of Green Teas and the Secrets of Brewing Them.
GENMAICA - a full bodied brown rice tea, with a
hint of sweetness, famous for its
exquisite flavor.
SENCHA - a subtle delicate green tea with just a
whisper of sweetness.
MACHA - one of the finest green teas, used at
formal tea ceremonies in Japan, excellent
hot or iced. A powdered green tea.
Macha Iced Tea
½ teaspoon of Green Macha powder
A few ice cubes
1 - 2 tablespoon of sugar (or substitute)
10 oz of cold water
Put Green Macha tea powder, ice cubes, sugar and
the cold water into a blender and mix thoroughly.
It makes a perfectly exotic, healthy and delicious iced
drink, richer and more memorable than regular iced tea.
Discover the finest loose leaf Teas
and explore New Worlds of flavor
http://www.life-choices.com/lar/cjassoc.html
/////////////////////////////////////////////////////////////
Disclaimer
All material appearing in this newsletter is provided
for educational purposes only. It is provided with the
understanding that authors and contributors are not
offering medical advice or services. We strongly
encourage you to consult with your own physician
regarding any recommendations with respect to your
own medical condition.
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expressed by our sponsors do not necessarily reflect
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