Recipe - Herbal Chicken Soup

This recipe is based on a traditional herbal tonic recipe. This version is very simple to make, requiring only ten minutes of preparation time. From there you can just put it on the stove and let it slow cook for a couple hours.

Astragalus root, called Huang Qi in China, is an immune tonic that is believed to strengthen wei qi, the body's defensive energy against bacteria and viruses. Astragalus is a component of Change of Season soup and is often combined with other herbs for energy, circulation, and physical stamina.

Astragalus root can be find dried in Chinese herbal shops or natural health food stores. I f you don't have access to astragalus, you can simply omit it from the recipe. It will still be a tonifying soup.

Herbal Chicken Soup

Ingredients:

* 1 whole chicken, small- to medium-size
* short-grain/sticky/Japanese sushi rice, enough to fill the chicken cavity
* 5 to 7 cloves of garlic, chopped
* 1/2 inch piece of ginger, chopped finely
* 1 bay leaf
* sea salt, to taste
* dark roasted sesame oil, to taste (garnish)
* green onion, sliced into fine threads (garnish)
* small Thai chili peppers, chopped very finely (garnish)
* optional: 2 medium sticks of dried astragalus root

1. Rinse the chicken thoroughly and trim any excess skin and fat.

2. Fill the entire chicken cavity with rice. Place the chicken inside a covered stockpot and fill the pot with water so that the waterline is approximately 2 inches above the top of the chicken.

3. Place the bay leaf and sea salt in the stockpot. Bring to a boil, then turn down to medium - low so that the water is boiling gently.

Add the astragalus, ginger, and garlic and continue cooking for 2 hours or until the chicken and rice are well-cooked.

To serve an individual serving, cut a piece of chicken and place it in a bowl with some of the rice and soup.

Garnish with green onion threads, Thai chilis (extremely spicy!), and a few drops of dark sesame oil.

Boost Your Brainpower!

Working out doesn't just do your body good, it appears to keep you mentally fit as well! According to a study published in the Journal of Neuroscience, you can boost your brainpower just by staying active. To test their hypothesis, the researchers split a group of mice into two categories: one group was encouraged to be "couch potatoes," while the other was encouraged to stay physically active. In the end, the fit mice had retained 13 percent more brainpower than the sedentary group.

While the researchers couldn't say exactly why this happens, they found that exercise actually appears to encourage new neurons to grow, and new brain cells equals more brainpower.

To maximize the effect, the researchers recommend that you also get plenty of "mental" gymnastics throughout your life, by doing crossword puzzles, taking classes, reading, and seeking out other mentally challenging experiences.

Recipe - Veggie Soft Taco

Veggie Soft Taco
Soft, savory tacos are the ultimate treat! But you don't need to stop by a fast-food joint to satisfy your Mexican cravings. This recipe is just as delicious, and because it's full of veggies and beans, it's also really healthy. Skip the fat and fill up on flavor!

Makes one taco

Ingredients:
1/2 cup canned pinto beans, drained and rinsed
1/2 cup shredded green-leaf lettuce
1/2 cup chopped green or red bell pepper
1/2 cup chopped broccoli
1/2 small tomato, chopped
2 tablespoons shredded part-skim mozzarella cheese
2 tablespoons salsa
5 pitted ripe olives, chopped
1 corn tortilla (6-inch diameter)

Instructions:
In a medium bowl, mix the beans, lettuce, bell pepper, broccoli, tomato, cheese, salsa, and olives.

Warm the tortilla in a microwave oven according to the package directions. Transfer it to a plate and spoon the bean and vegetable mixture onto one half. Fold the other half over and serve.

Qualified Doctor of Chinese Medicine

In North America a Doctor of Chinese medicine is either a licensed acupuncturist or certified acupuncturist. In Florida they Chinese Herbsare called Licensed Acupuncture Physicians and are considered a primary care physician; D.O.M.- Dr. of Oriental Medicine, Dr. Ac - Designation for Dr. of Acupuncture in Rhode Island.

HOW DO I KNOW IF THEY HAD ENOUGH TRAINING?

A licensed Acupuncture Physician in Florida has approximately 3,700 hours of training, 800 hours of clinical experience and are required to take a written/practical State Board Examination. In addition, those with additional training may become Nationally certified, which is required by many states in the U.S.A. today by the N.C.C.A.O.M. - National Commission for the Certification of Acupuncture and Oriental Medicine (located in Washington D.C.).

History of Chinese Medicine

Chinese medicine has been around dating back as much as 2-3,000 years. Today in China it continues to be used and has also become integrated with Western Medicine. Chinese medicine was created by Chinese scholars, whose theories and Chinese Medical Illustrationpractice of Chinese medicine was recorded and used experientially. There are an estimated 30-40,000 books on Chinese Medicine written before the turn of the century. Since that time, thousands more books and research articles have been written and published in the People's republic of China, Taiwan, Singapore and Hong Kong.

ENERGY BALANCING

The Doctor of Chinese Medicine believes that illness manifests itself with symptoms. Unlike Western medicine, a doctor of Chinese medicine looks at specific patterns of imbalance… disharmonies in the energy system called Meridians.

WHAT IS A MERIDIAN?

A meridian is a channel within the body that carries the energy called Qi. Qi is the energy that drives the organs and when the Qi is out of balance, the areas affected will manifest their symptoms along the related meridian.

HOW DO WE DETERMINE YOUR IMBALANCE?

A Doctor of chinese medicine will do a comprehensive examination of your complaint. Diagnostic techniques include:
-observation of your complexion
-your behavior (active versus passive)
-observing the color of your tongue body and its shape or coating
-Palpation of your pulse (in Chinese medicine pulse diagnosis can reveal imbalances by the rate, depth and width of your pulse)
-Auscultation of the heart using a stethoscope
-listening to your voice - is it clear, hoarse or low/high
-observations of excretions - odors etc.

So as you can see, Doctors of Chinese medicine are interested in all your bodily functions. In addition, your SHEN or spirit - state of mind - your emotions - are also very important. For example joy or happiness is associated with the heart, grief with the lungs, anger or depression with the liver, worry with the spleen, fear with the kidneys.

Recipe - Easy Pasta Casserole

From Annice Grinberg
Ingredients (use vegan versions):

* 8 oz. pasta (I like to use tri-color spirals)
* 3-4 cups frozen veggie medley (carrots,
* canned tomato sauce or soup instead
* salt, pepper, onion powder, other spices to taste
* wheat germ

Directions:

Cook and drain the pasta. Defrost the veggies and add the tomato sauce and seasonings. Put into a 2 quart casserole dish, which has been sprayed with Pam (or equivalent). Sprinkle liberally with wheat germ. Cook in microwave for 15 minutes.

Immune Boosting Basics

Herbs excel at prevention. That's not to say that they aren't the perfect answer to many existing health conditions. But ultimately, our aim is to get to the point where we don't need 'treatments'. Instead we will be spending our energy on building and enhancing whichever system in the body is mostly affected by disease.

It is possible to simply not get ill. However, if you don't do something special, conscientious self-care that's better than average, you're likely to keep on getting ill just like everyone else.

Just as there are things in life that sap our immune system's vigour and capacity, there are also things that give it a break, or even actively nurture it. So in the simplest sense, the strategy for strengthening the immune system is to increase the positive influences in our life as much as possible, while at the same time reducing the negative's as much as possible.

As an overview, this means increasing our intake of fresh herbs, fruits and vegetables, whole grains and legumes. Getting plenty of fresh, clean water, rest, relaxation, and quality sleep. Doing moderate exercise, and experiencing as much joy, happiness and self expression as you can manage. It would mean reducing mental stress, consumption of simple sugars, alcohol, saturated and other harmful fats, and cutting out smoking and drug use.

That's a lot of things to do, and it may seem overwhelming if all those areas need work right now. But the nice thing about this strategy of increasing the positive and reducing the negative is that it's a process.

One negative influence removed from your life makes a difference. It's simply one less burden on your immune system. One addition on the plus side gives greater impetus to your own innate healing power. Do what you can, and appreciate yourself for the changes you make.

There are at least six major immune boosting and cancer prevention tools that are both easy to adopt and accessible to virtually everyone. These six health promoters are: diet, culinary herbs, exercise, stress reduction techniques, social support and intimacy.

Immune Booster # 1: Diet
There are two areas on which you can focus. The first is a positive strategy: increasing your daily intake of anti-oxidants and minerals that promote immunity and support the cancer-fighting mechanisms of the body. The second is to follow a low-fat diet.

Vitamins A, C and E are antioxidants: they slow down the aging process and protect the body from cancer, heart disease and pollution.

Immune Booster # 2: Culinary herbs
A wide array of herbs are proving to have powerful immune boosting and cancer-prevention properties. The most prominent of these are garlic, cumin, turmeric, Japanese green tea, licorice, cinnamon, mint and chamomile.

Immune Booster # 3: Exercise
Moderate exercise stimulates the production of a variety of immune cells and enhances the overall function of the immune system. As little as 30 minutes of walking per day, three to five times per week, is enough to boost cardiovascular fitness and immunity.

Immune Booster # 4: Stress reduction techniques
Stress affects immunity in a number of ways, but primarily through the endocrine system by causing the secretion of immune depressing hormones. Dealing with stress effectively is therefore essential in the maintenance of a healthy immune system. Among the best ways of doing that is exercise, meditation, and relaxation techniques.

Immune Booster # 5: Social support
There is no denying that humans are social creatures, but we are only beginning to learn that social life is essential to our health, as well as our happiness. This is especially the case in times of a health crisis.

Immune Booster # 6: Intimacy
Call it "dying of a broken heart," the research consistently shows that the loss of a loved one is associated with depressed immune response and premature death.

When following this strategy of increasing the positives and decreasing the negatives, don't expect to experience a necessarily dramatic result. One of the ironies of taking good care of yourself is what we call the "no-result" result. We are not accustomed to measuring our success by what doesn't happen. We want to see something happening, even if it means being very ill and getting heroically "cured."

A shift in thinking is needed here: No news is good news. There are countless all-too-common health catastrophes whose absence in your life will confirm your success.

Is sugar vegan?

Many vegan recipes call for evaporated cane juice instead of sugar. This is not just a question of health, a matter of replacing sugar, a highly processed food, with a more natural substitute.

Although sugar itself is a plant product (the crystallized and filtered juice from the sugarcane plant), the process used to filter sugar (to remove more of the molasses and other impurities and to make the resulting product whiter) uses animal by-products. Sugar is filtered through charcoal, which, in most cases, comes from charred animal bones, a by-product of the meat industry.

Just replacing white sugar with brown is no guarantee that your sugar hasn't been manufactured using animal by-products. Most industrial brown sugar is essentially white sugar with molasses sprayed on.

Many of the sugar brands sold as "raw sugar" or "demerara sugar" are not filtered in this way, but since they're not necessarily marketed to vegans, you can't tell much about how they're produced by reading the product label. You'll actually need to contact the manufacturer directly or check their web site to find out more details about how their sugar is made.

Fortunately, brands like Florida Crystals, which are increasingly available in healthfood stores, have started mentioning their processing (or lack of processing) on their labels so that vegans can make an informed choice about which sweetener to choose.

Some vegans replace white table sugar with unbleached cane sugar or dehydrated and granulated cane juice, both of which are available in natural food stores. Most of these products can replace white sugar measure for measure for general use (such as on cereal or in beverages) and in recipes. These products are typically darker in color than white table sugar, ranging from light amber to rich brown, due to their naturally higher molasses content. This can sometimes alter the flavor of recipes and may also affect the color of the finished product.

Unbleached cane sugar is considered by some to be more healthful than white table sugar. Although it may contain minimal trace nutrients, one would have to eat massive quantities of this sugar in order to obtain any reasonable nutrititive value. And, of course, there are numerous drawbacks associated with the overconsumption of sugar including tooth decay and obesity.

Nutritionally speaking, sugar is sugar is sugar, whether it is white table sugar, maple sugar, or a natural alternative. A 1948 federal law requires all products sold as sugar in the United States to be at least 96 percent pure sucrose, so even "raw" sugar (sometimes called "turbinado sugar") is by law compositionally close to white table sugar, about 96 to 98 percent sucrose.

There are many reasons why vegans avoid white table sugar, why some purchase only organically-grown unbleached sugar, and why still others eschew sugar products altogether. A prudent approach may be to reduce our use of all types of sugar, including sugary processed foods, and to train our taste buds to more fully appreciate the natural sweetness of fresh and dried fruits, grain sweeteners, and other whole foods. Still another option is to purchase granulated natural sweeteners such as maple sugar, granular fruit sweetener, and date sugar, or to use natural liquid sweeteners such as pure maple syrup, malt syrup, brown rice syrup, and mixed fruit juice concentrates. These products are available in natural food stores and many supermarkets.

Grocery List

Fresh Vegetables
Asparagus, Broccoli, Carrots, Cauliflower, Celery, Corn,
Cucumbers, Green Beans, Green Onions, Lettuce, Mushrooms,
Onions, Other Greens, Peas, Peppers, Potatoes, Radishes,
Squash, Sweet Potatoes, Tomatoes, Zucchini


Fresh Fruits
Apples, Bananas, Berries, Grapefruit, Mangos, Nectarines,
Oranges, Peaches, Pears

Frozen Foods
Blueberries, Carrots, Corn, Green Beans, Peas, Mixed Vegetables, Fruit Juice

Fish Fillets, Shrimp, Chicken Breasts

Canned Foods
Beans,Pineapples, Salmon, Tomatoes, Tomatoe Sauce, Tuna


Grains and Cereals
Whole Grain Bread, Whole Grain Pasta, Whole Grain Cereals, Oatmeal

Beverages
100% Fruit Juice, Pure Spring Water, Tomato Juice, Herb Tea

Dairy and Eggs
Butter, Cheese, Low Fat Sour Cream, 1/2% Milk, Yogurt

Miscellaneous Items
Herbs and Spices, Sesame Oil, Low Fat Dressings, Mustard
Honey, Walnuts, Pumpkin Seeds, Mixed Nuts, Walnuts, Pecans,
Olive Oil, Garlic, Apple Cider Vinegar

Recipe - Broccoli Soup

2 Servings

This is a simple broccoli soup that can be prepared quickly.

Ingredients:
1 cup vegetable stock
3 cups chopped broccoli (about 1/2 large bunch)
1 clove garlic, minced
2 tsp grated ginger root
1 cup soy milk or skim milk
1 tsp low-sodium soy sauce
1/4 cup finely chopped red onion

Instructions:
1. In a large saucepan, bring the vegetable broth to a boil.

2. Add the chopped broccoli, garlic and ginger. Reduce the heat to low and cover. Steam for about 5 minutes or until the broccoli is tender. Remove from the heat.

3. After the broccoli has cooled slightly, puree it in a food processor or blender. Return it to the sauce pan.

4. Add the soy milk or skim milk and soy sauce. Warm over low heat.

5. Serve sprinkled with chopped red onion.

Nutritional Information:

Per serving:
99 calories
3 g total fat (0 g sat)
0 mg cholesterol
13 g carbohydrate
9 g protein
6 g fiber
150 mg sodium

AIRBORNE Cold And Flu Tablets

After being in close quarters with a person who was visibly ill with a very bad cold, I felt that I could have caught it a few days later. Perhaps, because of the sneezing into my general direction. I decided to try the AIRBORNE Cold And Flu Tablets to supplement my usual vitamin regiment. Wow! I actually felt better in 20 minutes! So here is their link.

http://www.airbornehealth.com/
AIRBORNE tablets are a fizzy tablet that you drop into a glass of water and drink.

AIRBORNE was created by Victoria Knight-McDowell, 2nd grade teacher by combining seven herbs (each with a specific function in Eastern medicine)and amino acids, anti-oxidants and electrolytes.

There is no known bacterial, viral, or fungal "resistance" to complex herbal formulas. Some of these formulas have been used for thousands of years with no evidence of waning efficacy.

The Chinese medicine text, the "Nei Ching" is estimated to have been drafted in 200 a.d., and contains formulas that are still used effectively for infections today. The "resistance to resistance" of Chinese and other herbal formulas, is thought to occur because there are several herbs in each formula, and each herb has many complex plant alkaloids. This complexity is believed to be too much for the "bugs" to process; it is much easier for them to adapt and "outwit" the simpler "one item" pharmaceuticals. According to certain health experts in America and abroad, traditional herbal medicines may soon be our only weapon against bacteria, like staphylococcus--"staph"--that are fast becoming resistant to antibiotics!

Please refer to Wall Street Journal Article 5/8/03: "New Respect for Chinese Herbal Medicine.

The Dangers of Energy Drinks

Looking for a rejuvenating burst from one of the energy drinks hitting store shelves? Watch out! Experts from the Canadian Health Department warn that these seemingly harmless drinks not only contain empty calories but can also seriously damage your health. http://www.hc-sc.gc.ca/iyh-vsv/prod/energy-energie_e.html

Experts recommend you:

* Avoid mixing energy drinks and alcohol.
* Drink no more than two energy drinks in a 24-hour period.
* Keep your water consumption up to prevent dehydration.
* Seek medical attention if you feel unwell after consuming an energy drink.

Health Risks of Energy Drinks

In the four reports of adverse reactions involving "energy drinks," symptoms included:

* Electrolyte disturbances
* Nausea and vomiting
* Heart irregularities.


My advice? Skip the energy drink and head for the source — good nutrition and regular exercise. When you're taking care of your body, abundant energy naturally follows. And the great news is — unlike with energy drinks — you'll never risk paying for that pep with your health!

Understanding Free Radicals and Antioxidants

What are free radicals? Why are they damaging to the human body? And how does vitamin E and the other antioxidant nutrients help protect the body against free radical damage? We’ll attempt to answer these questions and help you understand why eating 5-8 servings per day of anti-oxidant rich fruits and vegetables can benefit your health. But first, a little background…

Background: A Brief Look at Chemical Bonding
To understand the way that free radicals and antioxidants interact, you must first understand a bit about cells and molecules. So here's a (very) brief refresher course in Physiology/Chemistry 101: The human body is composed of many different types of cells. Cells are composed of many different types of molecules. Molecules consist of one or more atoms of one or more elements joined by chemical bonds.

As you probably remember from your old high school days, atoms consist of a nucleus, neutrons, protons and electrons. The number of protons (positively charged particles) in the atom’s nucleus determines the number of electrons (negatively charged particles) surrounding the atom. Electrons are involved in chemical reactions and are the substance that bonds atoms together to form molecules. Electrons surround, or "orbit" an atom in one or more shells. The innermost shell is full when it has two electrons. When the first shell is full, electrons begin to fill the second shell. When the second shell has eight electrons, it is full, and so on.

The most important structural feature of an atom for determining its chemical behavior is the number of electrons in its outer shell. A substance that has a full outer shell tends not to enter in chemical reactions (an inert substance). Because atoms seek to reach a state of maximum stability, an atom will try to fill it’s outer shell by:

* Gaining or losing electrons to either fill or empty its outer shell
* Sharing its electrons by bonding together with other atoms in order to complete its outer shell

Atoms often complete their outer shells by sharing electrons with other atoms. By sharing electrons, the atoms are bound together and satisfy the conditions of maximum stability for the molecule.

How Free Radicals are Formed
Normally, bonds don’t split in a way that leaves a molecule with an odd, unpaired electron. But when weak bonds split, free radicals are formed. Free radicals are very unstable and react quickly with other compounds, trying to capture the needed electron to gain stability. Generally, free radicals attack the nearest stable molecule, "stealing" its electron. When the "attacked" molecule loses its electron, it becomes a free radical itself, beginning a chain reaction. Once the process is started, it can cascade, finally resulting in the disruption of a living cell.

Some free radicals arise normally during metabolism. Sometimes the body’s immune system’s cells purposefully create them to neutralize viruses and bacteria. However, environmental factors such as pollution, radiation, cigarette smoke and herbicides can also spawn free radicals.

Normally, the body can handle free radicals, but if antioxidants are unavailable, or if the free-radical production becomes excessive, damage can occur. Of particular importance is that free radical damage accumulates with age.

How Antioxidants May Prevent Against Free Radical Damage
The vitamins C and E, are thought to protect the body against the destructive effects of free radicals. Antioxidants neutralize free radicals by donating one of their own electrons, ending the electron-"stealing" reaction. The antioxidant nutrients themselves don’t become free radicals by donating an electron because they are stable in either form They act as scavengers, helping to prevent cell and tissue damage that could lead to cellular damage and disease.

Vitamin E – The most abundant fat-soluble antioxidant in the body. One of the most efficient chain-breaking antioxidants available. Primary defender against oxidation. Primary defender against lipid peroxidation (creation of unstable molecules containing more oxygen than is usual).

Vitamin C – The most abundant water-soluble antioxidant in the body. Acts primarily in cellular fluid. Of particular note in combating free-radical formation caused by pollution and cigarette smoke. Also helps return vitamin E to its active form.

The Antioxidants and Disease Prevention
* Heart Disease – Vitamin E may protect against cardiovascular disease by defending against LDL oxidation and artery-clogging plaque formation.
* Cancer – Many studies have correlated high vitamin C intakes with low rates of cancer, particularly cancers of the mouth, larynx and esophagus.

The Lesson: Eat Your Fruits and Vegetables!
The antioxidants are believed to help protect the body from free-radical damage. But before you go out and stock your pantry with mega-doses of these vitamins, be warned: more is not always better. The long-term effect of large doses of these nutrients has not been proven. Other chemicals and substances found in natural sources of antioxidants may also be responsible for the beneficial effects. So for now, the best way to ensure adequate intake of the antioxidant nutrients is through a balanced diet consisting of 5-8 servings of fruits and vegetables per day.

Cancer Awareness Tip

Scientists from Georgetown University Medical Center say that eating plenty of crunchy vegetables will cut your risk of lung cancer? The key lies in a sulfur-like compound found in the cabbage family — broccoli, cauliflower, kale, turnips, collard greens, brussels sprouts, cabbage, rutabaga, Chinese cabbage, bok choy, horseradish, radishes, and watercress.

Eating any of these nutrient-rich vegetables will help reduce your risk, the researchers say. And they're all high in fiber and low in calories, so they'll leave you feeling full and satisfied for hours after you eat.

Also, researchers have found that exercising five days a week can slash your risk by 20 percent or more! No pill can promise that! Moderate exercise, such as walking, cycling, or swimming, seemed to provide the best protection.

Recipe - Herb Crumbed Broccoli

Butter-flavored vegetable cooking spray
2-4 tablespoons chopped pecans
1/4 cup dry unseasoned breadcrumbs
1/2 teaspoon dried marjoram leaves
1/4 teaspoon dried chervil leaves
2 tablespoons finely chopped parsley
1-1/2 lb broccoli, cut into florets and stalks sliced, cooked
Salt and pepper, to taste

Spray small skillet with cooking spray; heat over medium heat until
hot.
Add pecans and spray with cooking spray; cook over medium heat until
toasted, 2 to 3 minutes, stirring frequently.

Add breadcrumbs, marjoram, and chervil to skillet; cook until crumbs
are toasted, 3 to 4 minutes, stirring frequently. Remove from heat and stir
in parsley.

Season broccoli with salt and pepper to taste; arrange in serving bowl.
Spoon crumb mixture over broccoli.

Serves: 6

Nutritional Information Per Serving:
Calories: 61,
Fat: 2.1 g,
Cholesterol: 0 mg,
Sodium: 64 mg,
Protein: 3.7 g,
Carbohydrate: 8.7 g
Diabetic Exchanges: 1-1/2
Vegetable, 1/2 Fat

Vitamin E

Vitamin E, which serves as an antioxidant it defends your cells against damage on a daily basis. Preliminary research points to the promising effects of vitamin E in curbing certain chronic diseases.

The National Academy of Sciences (NAS) recommends 15 mg daily of the alpha-tocopherol form of vitamin E, with an emphasis on natural sources.

Your cells are under a constant barrage from free radicals, unstable forms of oxygen that rove the body looking to make trouble. Free radicals are by-products of the normal, everyday workings of your body, but they can be lethal to cells by destroying the important fats in your body. You can't escape free radicals, but you can limit their production by avoiding (as much as possible) smog and other air pollutants, cigarette smoke and strong sunlight (ultraviolet rays).

The Why's and How's of Vitamin E and Your Body
"Oxidative stress" is the term experts use to describe the havoc wreaked by free radicals. Vitamin E is one of the body's best weapons against the oxidative stress your body faces every day.

Vitamin E sacrifices itself for the sake of your cells. By donating part of itself to a free radical, vitamin E turns an unruly, hostile compound into a harmless substance. That means that the free radical is no longer able to destroy the fatty portion of cell membranes and other fats found in your blood stream. Once vitamin E has given freely of itself in service to your cells, it is regenerated by several different substances, including vitamin C, and off it goes to defend and protect cells once again.

Vitamin E is garnering a lot of attention for its ability to fend off oxidative damage to low-density lipoproteins (LDL), the "bad" cholesterol. That may seem strange to you. After all, why protect bad cholesterol? Because when LDLs are oxidized by free radicals, they become stickier and more likely to clog arteries, boosting the risk of heart disease and stroke.

Vitamin E may also prevent blood cells from sticking to each other and to the blood vessels they travel, helping to promote clear and flexible blood vessels that allow the passage of oxygen-rich blood to your heart.

There's more. Reducing oxidative stress with vitamin E may be linked to heading off the complications of diabetes, to a reduced rate of aging, lowering cancer risk, boosting immunity and slowing the progression of Alzheimer's disease.

The National Academy of Sciences (NAS) determined that there is not enough research to support levels of vitamin E intake above the recommended 15 milligrams. Therefore, despite vitamin E's promise, the NAS does not support taking vitamin E supplements as a heart disease preventative for the general population, nor does the organization recommend supplements for the prevention of any other diseases or the control of chronic conditions.

The Top Form of Vitamin E Among the 8
Vitamin E is a fat-soluble vitamin. This means the fat found in foods serves as the vehicle for vitamin E to get into your body to do its good work. It's no surprise, then, that most dietary vitamin E is found in higher fat foods, such as vegetable oils and spreads, nuts and seeds.

There are eight forms of vitamin E, but one reigns supreme: alpha-tocopherol.

The other seven forms of vitamin E cannot meet the body's vitamin E needs. In fact, alpha-tocopherol is so potent that the recommended dietary allowance (RDA) for vitamin E is based on the body's requirement for alpha-tocopherol. Even the synthetic form of alpha-tocopherol, while beneficial, pales in comparison to naturally occurring alpha-tocopherol: Synthetic alpha-tocopherol is only half as effective in the body.

In foods, vitamin E is present in the eight different forms. Alpha-tocopherol is the best when it comes to vitamin E. It's the predominant form of vitamin E found in almonds, safflower oil and olive oil.

[Health News]: October 18, 2005

It's just a humble orange, but Cayucos, Calif., rancher Jim Miller says it could save your life.

Miller, whose farm produces Cayucos Summer Oranges, is on a crusade to bolster awareness of what's been called the country's first health food.

Oranges are packed with fiber and vitamins, and Miller says people should eat more of them. He's undoubtedly trying to sell his products, but his pro-orange sentiments are shared by many.

In the book "Superfoods Rx" (William Morrow, $24.95), Scripps Memorial Hospital's Dr. Steven Pratt writes that oranges are one of 14 foods that have extraordinary health-promoting effects. When eaten in the right amounts, he writes, they can reduce the risk illnesses including cancers, heart disease and obesity.

" Most people look at an orange and say, 'Oh, no big deal, it's just an orange,' " Miller said. "But maybe it should be." He said reading about the obesity epidemic is irritating because he's seen people shy away from citrus.

" It's frustrating because even in all those stores, I'm still out-producing what people are selling," he said, noting that his oranges are sold in 600 Vons and Albertson's markets across California.

Maybe it's the mess. Miller advises orange eaters to peel from the "button" end, where the stem was, in order to minimize the dribbles.

Cal Poly nutrition professor Louise Berner doesn't buy into Pratt's notion that a superfood diet is critical, but she still lauds the orange.

" I think oranges are very nutritious," she said, noting they're rich in fiber, potassium, folate, and vitamin C.

The potassium helps maintain a healthy blood pressure, and nutrition experts advise patients to cut down on sodium and increase their potassium intake.

More refined foods, she said, are the opposite.

Fiber is known to help promote cardiovascular health and digestion, while folate can reduce the risk of birth defects and breast cancer, Berner said.

Oranges are also rich in vitamin C, which has a number of health benefits.

The scientific community is still relatively undecided on how much vitamin C can help those suffering from the common cold, but large amounts of it before a cold strikes have been shown to shorten the duration of the illness, according to a 2003 article in Nutrition Journal. It also appears to help prevent cancer.

Berner said people are drinking less and less orange juice, same with milk, and are instead replacing those beverages with sodas, which has deleterious health effects.

They're also drinking more apple and pear juice than citrus juice.

Oranges are sugary, which can promote tooth decay, but Berner said it's not that bad.

" The effect on teeth is a combination of time of exposure and how it sticks in your teeth," she said. Drinking juice is a lot better than gnawing on something, then having to floss it out later.

Pratt writes in his book that oranges can be substituted with lemons, grapefruit, kumquats, tangerines or limes.

But for Miller, the magic is still in that juicy seedless Valencia, the classic treat at half-time on the soccer field.

Detox Diet - List of Foods to Avoid

From Cathy Wong, N.D.,Your Guide to Alternative Medicine.

1) Sugar
Refined sugar and mixtures containing refined sugar, including sucrose, dextrose, corn syrup, brown sugar, turbinado. Avoid artificial sweeteners.

2) Dairy Products
Milk, eggs, butter and other dairy products.

3) Wheat
Wheat and products containing wheat.

4) Gluten
All gluten-containing grains, including barley, oats, rye, spelt and kamut. Some people are sensitive to gluten, a protein fragment in these grains.

5) Corn
Corn and all corn products

6) Caffeine
Coffee, both regular and decaffeinated, black tea, and other drinks containing caffeine. Green tea, however, is allowed and should be enjoyed by regular coffee-drinkers.

7) Other Foods to Avoid

* Yeast
* Alcohol
* Food additives and preservatives
* Chocolate
* High-Fat Foods

Detox Diet - List of Foods to Enjoy

From Cathy Wong, N.D.,Your Guide to Alternative Medicine.

1) Fresh Fruit
Enjoy all fresh fruit. Go easy on grapefruit. A compound in grapefruit called naringin can significantly inhibit liver detox enzymes and should be avoided during detox diets.

2) Fresh Vegetables
All fresh vegetables except corn, which can be an allergenic food.

Great detox foods include broccoli, cauliflower, broccoli sprouts, onions, garlic, artichokes, beets, red and green vegetables.

3) Rice
Rice is easily digested by most people. Choose brown or basmati rice, rice cakes, rice crackers and rice pasta.

4) Other Grains
Quinoa, amaranth, millet, and buckwheat can be used instead of rice. They can be purchased at a health food store.

5) Beans
Split yellow and green peas and lentils are easy to digest and require less soaking time. Other acceptable legumes include kidney beans, pinto beans, mung beans, garbanzo beans (chickpeas) and adzuki beans.

6) Nuts and Seeds
Unsalted nuts, seeds and nut butters can be sprinkled over any meal. Includes flaxseed, pumpkin seeds, sesame seeds, sunflower seeds, almonds, cashews and walnuts. Avoid peanuts.

7) Fish
Poached, broiled or steamed fish can be enjoyed in moderation.

8) Oil
Extra-virgin olive oil

9) Condiments
Vegetable salt, sea salt, vinegar, naturally fermented soy sauce or tamari, any culinary herbs or spices, limited amounts of honey.

10) Herbal Tea
Herbal non-caffeinated teas, green tea.

11) Other Beverages
Water, lemon water, 100% natural fruit and vegetable juices, rice milk

12) Daily Detox Must Do's

* Drink a minimum of 8 glasses of water per day, warm or room temperature. Water is essential to clear waste from the blood. Thirst is often mistaken for hunger.
* Do not drink liquids around mealtime.
* Dilute fruit juice with 50% water.
* Take the time to chew food well, especially grains.

Detox Diet - Proper Elimination

From Cathy Wong, N.D.,Your Guide to Alternative Medicine.

Bentonite Clay and Fiber
Bentonite clay and fiber, such as flaxseeds ot psyllium, assist with the detox process.

Bentonite is a type of edible clay that acts as a bulk laxative by absorbing water to form a gel. It binds toxins such as pesticides and helps to carry them out of the colon.

Flaxseeds and psyllium also absorb water and expand in the colon, allowing toxins and mucus to be removed. In addition, flaxseeds have been found to lower cholesterol levels.


Instructions
Take one tablespoon of liquid bentonite and one to two teaspoons of ground flaxseeds or psyllium in a glass of water first thing in the morning (wait at least 1/2 hour before eating) and before bed.

It is important to drink at least 8 glasses of water per day or constipation may result. Bentonite intake should be reduced and timed away from medication intake as it may interfere with absorption.

Lemon Water
Lemon juice in water also has a slightly laxative effect and stimulates the digestive juices which is important for detox. Squeeze a wedge or 1/4 lemon into warm water and drink immediately after rising in the morning, before having the bentonite clay and flaxseed drink.