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Optimal Health Ezine, November Issue
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Eva Almeida
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Nov 28, 2000 16:58 PST
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~ O P T I M A L H E A L T H E Z I N E ~
"Your Prescription For Better Health!"
Volume #1 Issue #17 ISSN: Pending November 28th, 2000
Eva Almeida, Bsc(Pharm), Editor, adm-@optimalhealthezine.com
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By subscription only! You are receiving this newsletter
because you requested a subscription. Unsubscribe
instructions are near the end of this newsletter.
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T A B L E O F C O N T E N T S :
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~ EDITOR'S NOTE: From Eva Almeida, Editor and Publisher
~ PHARMACY ARTICLE: Drug-Herb Interactions
~ MEDICAL ARTICLE: Are You Sleeping Enough to Lose Weight?
~ VITAMIN ARTICLE: Anti-oxidants and Anti-Aging
~ NUTRITION ARTICLE: Arthritis Is The Easiest Disease To Cure
~ FITNESS ARTICLE: How To Slash Your Body Fat Percentage
To Single Digits Using Interval Training
~ PRESS RELEASES:
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S P O N S O R A D :
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Are you losing weight only for it to catch up to you?
Check out http://www.energyslim.net/52793
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E D I T O R ' S N O T E :
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Welcome to another issue of Optimal Health which is exclusively
available by subscription only. My mission is to aid you in
achieving Optimal Health through nutrition advice, fitness tips,
weight loss methods, as well as health hazard warnings.
If you are interested in submitting your articles to this
publication or want to become a featured columnist, please
email me at mailto:adm-@optimalhealthezine.com?subject=submit
I would also ask that if you enjoy this newsletter,
please forward it to your friends so we can all achieve
optimal health and longevity. Thanks!
Take care,
Eva Almeida, Bsc(Pharm), Editor
mailto:adm-@optimalhealthezine.com
http://www.optimalhealthezine.com/
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F E A T U R E D P H A R M A C Y A R T I C L E
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Deadly or Crucial Drug - Herbal Interactions Part II
By Eva Almeida, Bsc(Pharm)
Alternative therapies are becoming more and more mainstream
with herbal preparations popping up in pharmacies, health
food stores and even grocery stores. But for many of us,
our knowledge of the dangers of mixing these herbals with
other drugs and even foods has not kept up with the demand.
It is up to you to educate yourself about the potential
risks with taking herbal medications. Just because they
are "natural," does not necessarily mean they are safe
for everyone. Arsenic is natural... would you take that?
I just wanted to illustrate this point by giving you
a couple examples of potential problems and interactions
that could occur.
I don't doubt the effectiveness of glucosamine in certain
individuals who have discovered less bone pain after taking
it for several months. But recently it was discovered
that it may have an adverse effect in diabetics. According
to a recent study, diabetics exhibited higher blood
sugar levels on glucosamine and it may increase long term
side effects of diabetes such as cataracts. Should
everyone stop taking it? No. But, should a person be
cautious and watch for signs of high blood sugar if they
are diabetic? Certainly!
Yohimbe, a herbal remedy for impotence, is an example
of a herb that should be taken with caution, especially
with certain medications such as anti-psychotics (dangerous
interaction) and even certain antidepressants such as
amitriptyline. Overdoses of Yohimbe could include a severe
drop in blood pressure, fatigue, abdominal pain, and even
paralysis at slightly higher doses than normal. It is
recommended to take only under medical supervision.
We used an outstanding reference for this article that you
are welcome to use online to see if your medications,
herbal preparations, or disease conditions interact:
http://www.alternativediabetes.com/altdiab/encyclopedia.html
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Eva Almeida is a pharmacist practicing in Canada specializing
in herbal therapies and who publishes the Optimal Health
Ezine at http://www.optimalhealthezine.com
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F E A T U R E D M E D I C A L A R T I C L E
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ARE YOU SLEEPING ENOUGH TO LOSE WEIGHT?
To lose weight, three simple rules need to be followed: eat a
well-balanced, low-fat diet; exercise regularly; and get proper
rest. While the first two rules are obvious to everyone, few
people pay attention to the third-sleep. Recent research has
shed light on why it's important to get enough sleep if one wants
to lose weight.
A sleep researcher, Dr. Eve Van Cauter, of the University of
Chicago, published an article in the October 23rd, 1999, issue
of the British medical journal Lancet. Dr. Van Cauter's team
studied the effects of varied amounts of sleep in 11 healthy men,
ages 18 to 27. The men spent eight hours in bed during the first
three nights, four hours per night for the next six nights, and
twelve hours per night for the remaining seven nights. Just one
week of sleep deprivation revealed that the production of the
growth hormone that helps control the body's proportion of muscle
to fat was reduced. This hormone is secreted mostly during the
first round of deep, slow-wave sleep (to a greater extent in men
than in women). This hormone is extremely important in controlling
body weight. When the body produces less of this hormone, there
is a tendency for the body to store fat. Depriving ourselves of
proper sleep limits the production of this hormone. Also, as we
age, the time we spend in deep sleep lessens, making it even more
imperative for us to get the sleep we need.
Another hormone that is effected by the amount and quality of
sleep we get is leptin. This hormone plays a large part in our
ability to control how much we eat. Leptin is the hormone that
gives our body the signal that we've eaten enough; it's what tells
us that we feel "full." Dr. Van Cauter's study revealed that sleep
deprivation causes leptin levels to be reduced. This causes our
bodies to crave carbohydrates even though we've consumed enough
calories. Unless we can burn these excess carbohydrates, they will
be converted to body fat.
As a result of sleep deprivation, we make the task of controlling
our weight even more difficult-we begin our day fatigued. In his
book The Promise of Sleep, Dr. William C. Dement writes that when
people are sleep deprived, we lack energy during the day. This lack
of energy means that not only do we accomplish less, we also don't
burn many calories. The body reacts to this by hoarding calories as
fat, making weight loss very difficult.
So how do you get a full night's sleep so you can have the hormone
levels that can help with weight loss? Here are some general sleep
tips to get you started.
o Avoid napping during the day.
o Limit or omit the use of alcohol and caffeine and avoid smoking,
especially in the late afternoon and evening hours.
o Exercise regularly, but not within three hours of bedtime.
o Avoid mental stimulation just before going to sleep.
o Avoid using your bed for reading or watching TV.
o Try not to go to bed hungry, or within three hours of eating a
full meal. Eating foods high in protein close to bedtime can keep
you awake because your body thinks it should get active.
o Eat a healthy diet (consulting a book on nutrition or speaking to
a nutritionist might be necessary to establish a better diet) and
supplement your diet with a good multi-vitamin.
Remember these two simple, natural methods that can help
increase deep sleep:
1. Make sure you exercise for a minimum of 20 minutes three or
four times a week.
2. Take a warm bath just before going to bed to raise your body
temperature.
------------------ About the Author -----------------------
Jacqueline Swensen
Safe Solutions for Sleep Problems
http://www.SleepSoundly.com
jswe-@SleepSoundly.com
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F E A T U R E D N U T R I T I O N A R T I C L E
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Arthritis Is The Easiest Disease To Cure
Those are the words that Jack Goldstein, M.D. said to
me 21 years ago. I will never forget the rush of heat
that spread through my body. I was completely
astonished. I had been to 13 specialists...recommended
by the Arthritis Foundation.
Those words gave me new hope. After 43 years of suffering
excruciating pain in my back, hands, legs and feet, I
thought I was doomed to live the rest of my life that way.
I had suffered through numerous pain killers and their side
effects. I had been put in a brace. I had been put in
traction for days. I had gold treatments and cortisone..
You name it, I had it.
Dr. Goldstein changed all that for me. I immediately
did exactly what he told me to do. I had to make a
change in the foods I was eating. It was that simple.
I said simple but not easy.
There are over 100 different kinds of arthritis, but they
all seem to respond to this treatment. I have seen
pictures of joints that were very malformed that became
almost like new. Pain disappears.
I had osteoarthritis. My son, Michael and daughter
Sue also had the same thing. We were all transformed
through this program.
We made changes in our diet... exercise and mental
attitude. In the many letters I get from around the
world people tell me the same thing. They get results
when they follow my program.
We, as people are all different. So a food I can't eat
my daughter can. What Michael can't have, I can have.
Some people can have the nightshades. Some can have
citrus fruits. It varies with each person. So I can't
give you a list of what to avoid and what to eat.
I do give you a 2 week program. By following
that program you will change your life.
I will be eternally grateful to Jack Goldstein.
When I found this program worked I was so angry at
the doctor's for having allowed me to suffer for so
long I said to my husband, Warren, I should write
a book. He said do it and we will publish it ourselves.
We did that. As of today their are over 241,508 copies
worldwide. And it is now an electronic book..e-book.
I have dedicated my life to helping people suffering
with arthritis to follow my lead and travel the road
to pain free living.
To read notarized testimonials from doctors and
pain free customers go to http://www.cureyourarthritis.com
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Margie Garrison
THE ARTHRITIS LADY
BE PAIN FREE IN WEEKS
1-727-319-9495
St.Petersburg, Fl.
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F E A T U R E D V I T A M I N A R T I C L E
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HOW TO OPTIMIZE YOUR ANTIOXIDANTS: THE KEY TO ANTI-AGING?
by Dr. John H Maher, ABAAHP
Oxidative Stress and Free Radicals
Hardening of the arteries, Parkinson's, Alzheimer's, cancer,
arthritis, macular degeneration even wrinkles are just a few
of "diseases of aging" that are caused in large part by what
scientist call "oxidative stress". Indeed, this "oxidative
theory of aging" is probably the most accepted theory of
aging. Not that aging is not multi-factorial, mind you,
but that oxidation is major factor in most "aging" and
is perhaps the most studied, generally agreed upon, and
proven factor related to the process we call aging.
Dr. Denham Harman, M.D. Ph.D., founder of this theory,
has dubbed it the "Free Radical Theory of Aging."
You will understand why he chose that name as you read
below.
Oxidation is a process of which we are all familiar.
When a nail rusts, that is the effect of oxygen on
iron. When a fire burns, that is a rapid, high energy
effect of oxygen on organic (carbon based) materials.
When you cut an apple and leave it stand exposed to oxygen,
it turns "brown" on the outside. That's oxidation.
There is a type of oxygen that "rusts", "burns" or,
"browns" the cells of our bodies, causing them, over time,
to "age". It is called "singlet oxygen".
That is because such a molecule of oxygen
only has one electron orbiting its nucleus instead
of the more usual two. Unfortunately, this is a very
unstable situation. Singlet oxygen wants desperately to
either; 1) give away its one electron, or 2) steal one
from another cell. Such an unstable molecule is called
a FREE RADICAL.
In so doing these free radicals turn the molecules
they add or steal electrons from into free radicals as
well. This creates what is called a "free radical
cascade". This is a chain reaction, not terribly unlike
setting off one mouse trap baited with a ping pong ball
in a room loaded wall to wall with unsprung mouse traps
baited with ping pong balls. Soon a chain reaction would
occur and the whole room of mouse traps would be set off.
Anti-Oxidants to the Rescue
So why doesn't this happen in our bodies causing us the
"age" before we are even grown? Well, these free radicals
that oxidize, and thus slowly ruin, our cells, are
"quenched" by anti-oxidants.
A good example of this is a kitchen trick most any
cook knows. Let's say your are making a guacamole,
but you want it to stay green and not turn brown.
What do you do? You add lemon and "voila!" your
avocado dip does not turn brown. Why? Because lemon
is loaded with ANTIOXIDANTS like Vitamin C,
bioflavonoids, and lemonine.
Antioxidants QUENCH free radicals. They either
donate or take a single electron, thus "quenching"
the free radical, making it harmless.
The body makes its own free radical quenching enzymes.
Two common ones are super-oxide-dismutase, AKA SOD for
short and catalase. These enzymatic free radical
destroying enzymes are generally dependant on the
availability of trace minerals like selenium, zinc,
copper and manganese.
The diet supplies the rest of the antioxidants.
Vitamins A, C, E are well known. Niacin, (Vit. B3)
is an antioxidant. Alpha Lipoic Acid, Co Enzyme Q10,
oligoproanthocyanides (OPC's from grape seed),
quercetin, bioflavonoids, and the tocotrionols
(a form of Vit. E) are less well known, but very
powerful. The carotinoids, lycopene, lutein,
and zeaaxanthin are a few of the 100's
of phytochemical antioxidants which help give color
to our fruits and vegetables and are their
antioxidants protectors. And we must not forget
the herbs like gingko, rosemary, thyme, tumeric,
and green tea.
Optimizing Your Antioxidant Protection:
The FREE RADICAL/ANTIOXIDANT HOME TEST
For the rest of this article, please refer to the
following page at the Optimal Health Site:
http://www.optimalhealthezine.com/antioxidants.html
------------------- About the Author ----------------------
Dr. John H. Maher, A.B.A.A.H.P.
Editor, "Longevity News"
subsc-@rxforwellness.com
http://www.RxforWellness.com
"Your FREE Anti-Aging Home Study Course On-Line!"
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F E A T U R E D F I T N E S S A R T I C L E
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Body Transformations
Simple Step-By-Step Instructions On How You Can Build
Your Best Body Ever!
by Dr. Robert Osgoodby
How To Slash Your Body Fat Percentage To Single Digits
Using Interval Training
WARNING!! Always seek the advice of a Medical Doctor before
starting, or making changes in your diet or exercise program.
If you are finding yourself at a plateau, just not seeming to
lose anymore weight - or just want to get lean and decrease your
body fat percentage (bfp), interval training is a sure way to get
quick results. Even though this routine is primarily for people
who are at intermediate or advanced fitness levels, it can be
modified and instituted into a beginner level program.
If you are obese or in poor shape, if you lose your breath
walking up a flight of stairs, interval training is not for you.
Start with a walking program until you build up your wind and
endurance. If you can walk at a medium pace (3.2+ mph) for 30
minutes, you can incorporate a modified version of this routine
into your workout. If you ever feel dizzy, faint, sick or
experience pain while exercising, immediately stop, sit down and
put your head between your legs.
Let's get started. Interval training can be used with any form
of cardiovascular exercise including treadmill, stairmaster,
walking/jogging/running outdoors, and bicycle to name a few. For
illustration purposes, the following are interval training
programs on a treadmill for advanced, intermediate, and beginner
levels.
Advanced Interval Training
Can you comfortably run 5 miles in 45 minutes or less? If you
answered no, this program is not for you. Review the
intermediate and beginner programs below.
Get on the treadmill and warm-up for 5 minutes at 3.6+ mph. At
the five minute mark, bring your speed up to 6.0 miles per hour.
At the ten minutes, bring your speed up to 6.5 mph. At the 15
minute mark, bring it back down to 6.0 mph. At 20 minutes bring
it up to 6.5 mph. At the 25 minute mark, bring it down to 6.0
mph. At 30 minutes, bring it up to 6.5 mph. At the 35 minute
mark, bring it up to 7.0 mph. At 40 minutes, bring it down to
6.0 mph. At 45 minutes, bring it down to 3.6+ mph for your warm
down. If you are at a more advanced level, modify the program to
fit your needs. I'll save Marathon Interval Training for another
issue.
Intermediate Interval Training
Can you comfortably jog 3 miles in 30 minutes or less? If you
answered no, this program is not for you. Review the beginner
program below.
Get on the treadmill and warm-up for 5 minutes at 3.6+ mph. At
the five minute mark, bring your speed up to 5.0 miles per hour.
At the ten minutes, bring your speed up to 5.5 mph. At the 15
minute mark, bring it back down to 5.0 mph. At 20 minutes bring
it up to 6.0 mph. At the 25 minute mark, bring it down to 5.0
mph. At 30 minutes, bring it down to 3.6+ mph for your 5 minute
warm down. Again, these routines are just to serve as an example
to illustrate the principles of interval training. You need to
adjust the speeds and times to your individual level.
Beginner Interval Training
Can you slowly limp to the refrigerator? (only kidding) Here's
the real question. Can you comfortably walk at 3.2+ mph for 30
minutes? If you answered no, than this your initial goal! If
you can only comfortably walk at 2.5 mph for 4 minutes, this your
starting point. Remember, everyone has a different starting
point, and you have to start somewhere. The important thing is
that you get started!
Get on the treadmill and warm-up for 5 minutes at 2.8 mph. At
the five minute mark, bring your speed up to 3.0 miles per hour.
At the ten minutes, bring your speed up to 3.2 mph. At the 15
minute mark, bring it back down to 3.0 mph. At 20 minutes bring
it up to 3.4 mph. At the 25 minute mark, bring it down to 3.0
mph. At 30 minutes, bring it down to 2.8 mph for your 5 minute
warm down. Again, adjust the speeds and times to your individual
level.
When you have mastered a level and can do it easily, kick it up a
notch. Slightly increase your speed and exercise time. If you
are constantly doing the same routine and not shaking things up a
little, eventually you will plateau. By slightly increasing the
intensity (within your means of course) this will usually get you
off the plateau, produce noticeable results, and get you closer
to your fitness goal.
With the holiday season approaching, if you are going away you
have about 6 weeks to get in shape. Believe it or not, you can
make radical changes in only 6 weeks. Since we're on the topic
of the holidays, remember the average American gains 6 lbs.
between Thanksgiving and New Years. Think twice about those
second helpings. Maybe next month's issue should focus on will
power!
------------------- About the Author ----------------------
Dr. Osgoodby was a finalist in the "EAS Body for Life" Contest.
Stop by his web page at bestbodyever.com to see his before
and after pictures and subscribe to his monthly newsletter.
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F E A T U R E D P R E S S R E L E A S E S
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TAYLOR PRIZE SALUTES CELL SCIENCE
By Peter Geigen-Miller
London Free Press
November 6, 2000
The three newest winners of the of the J. Allyn Taylor prize
in medicine work in an area of cell science that holds
promise for breakthrough treatments of cancer, heart disease
and other serious diseases.
The prestigious international prizes, awarded annually by
the John P. Robarts Research Institute in London, honor
major achievements, in areas of research in which Robarts
scientists also are working.
This year's winners are Tony Hunter, a professor at the Salk
Institute for Biological Studies in La Jolla, California,
Anthony Pawson, a professor at the University of Toronto,
and Joseph Schlessinger, professor and chairperson of
pharmacology at New York University Medical Center in New
York.
The three scientists have won renown for their pioneering
work an the field of signal transduction - how information
is relayed within and between cells. Malfunctions in this
communications process have been linked to cancer, diseases
of the heart and circulation system, diabetes, neurological
and immune system disorders and other serious ailments.
Scientists are working to understand how normal cell
signaling works and how abnormal signals lead to disease.
The three Taylor winners are credited with major advances in
the field, arriving at similar understandings by different
routes.
Knowing how the processes work will allow researchers to
develop new drugs and treatments to repair faulty signals.
Some new drugs could be on the market by 2003, Schlessinger
said. Down the road is the promise of new therapies that
could extend the lives of some cancer patients to 15 or 20
years from the two years or less allowed by today's
treatments, he said.
The Taylor prizes, which come with a $10,000 cheque for each
of the winners, a Taylor medallion and a certificate of
merit, were presented last night during a dinner at the
Great Hall in Somerville House on the University of Western
Ontario campus.
The awards are named for Londoner J. Allyn Taylor, one of
the founders of the Robarts Institute and a widely respected
Canadian business leader. The Robarts institute has been
awarding one or more prizes annually since 1985.
[Editor's note: this is extremely gratifying to those who
are taking glyconutritionals since they are the main
components required for cell-to-cell communication -- for
those that want more details on this, they can visit:
http://www.mannapages.com/glycolean ]
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Experts in Mind/Body Exercise to Answer Callers’ Questions This Year
SAN DIEGO-It’s time for the 2001 “Fitness on Call” Hotline, the annual
exercise
hotline hosted by the American Council on Exercise (ACE) and Prevention
Magazine. On Saturday, January 13, from 6 a.m.-5 p.m. (PST) ACE wants
the
public to do something simple and free to help improve their lives—pick
up the
phone and dial 1-888-397-2473 (EXRCISE). Volunteer ACE-certified
fitness
professionals will answer callers’ questions on any exercise-related
topic under
the sun.
ACE, the world’s leading provider of fitness education, created “Fitness
on
Call” five years ago so that people across the country could make direct
contact
with top fitness experts. Last year, experts answered more than 1,000
calls.
In keeping with the ever-evolving trends, ACE is broadening the list of
experts
this year to encompass popular mind/body practices such as yoga and
Pilates.
For anyone who’s never stepped foot on a Reformer or doesn’t know where
to place
her feet in a reverse warrior pose, ACE will have specialists to talk
to.
In addition, fitness celebrities Keli Roberts, a “trainer to the stars”
in Los
Angeles; Karen Voight, journalist, author and star of her own fitness
videos;
and Mara Carrico, author of Yoga Journal’s Yoga Basics, will provide
their
unique talents and knowledge. Medical doctors and dieticians will be on
hand to
help answer calls requiring their specialized experience.
The American Council on Exercise (ACE) is a nonprofit organization
dedicated to
promoting the benefits of physical activity and protecting consumers
against
unsafe and ineffective fitness products and instruction. As the
nation’s
“workout watchdog,” ACE conducts university-based research and testing
that
targets fitness products and trends. ACE sets standards for fitness
professionals and is the world’s largest nonprofit fitness certifying
organization. For more information on ACE and its programs, call (800)
825-3636
or log onto the ACE Web site at www.acefitness.org.
# # #
Online Newsroom, Additional Information:
http://wrtsun03.wrtech.com/secure/plsql/pr201v2?coin=3165
From: American Council on Exercise (ACE)
Web Site: http://www.acefitness.org/media/media_display.cfm?NewsID=103
Reply: mailto:pai-@acefitness.org
Telephone: 800-825-3636, 703
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- A B O U T T H E P U B L I S H E R -
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Eva Almeida, BscPharm
Editor and Publisher
FreeInfo Health Club Founder
http://www.optimalhealthezine.com
mailto:adm-@optimalhealthezine.com
Kitimat, BC, Canada
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