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 didn’t 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 I’d 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, they’re 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. Devil’s Claw has been used in Africa and German medical clinics because of its anti-inflammatory properties. Although it is used for numerous health conditions, Devil’s 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. Golfer’s 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 Golfer’s 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 ********************************************** PLEASE VISIT OUR SPONSORS LOSE WEIGHT LIKE CRAZY!! Summer is just around the corner!! Up to 30 Lbs. in 30 days! All natural, Dr. recommended. I lost 27 Lbs. & 40 inches in just 5 weeks - you can too! See our incredible before and after pictures! Check out: http://www.dietingtips.com/index.cgi?5060 ^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^ Massage Can Be YOUR Answer To Less Stress! Your Life-Your Choice proudly presents... Laurel Duran, CMT in an online seminar on Therapeutic Massage - what you can do RIGHT NOW to improve the quality of your life. March 28, 2000 7:00pm EST Register at http://www.life-choices.com/Member/benefits.html ^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^ 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. Soy’s 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 ******************************************** Please Visit Our Sponsors *** Free Cool-Sites Newsletter *** You are cordially invited to subscribe to: RobswURLd "Best of the Web" This newsletter is family-oriented and features best of the web, and cool-site selections for ALL ages!! Subscription instructions: http://www.topica.com/lists/RobswURLd - OR - mailto:RobswURLd-subscribe@topica.com ^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^ Abuse....an escalating problem. What is causing the rising incidents that we read about in the news? How do victims of abuse cope? Please visit enchanted Camelot, designed by Patricia ODell, herself a victim of abuse. Lets all help. This site is a Winner of 1999-2000 Golden Web Award. http://www.homestead.com/fullspeedahead/index.html ^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^ Send in your testimonies, mailto:yourlife@life-choices.com with "Testimonies Your Life-Your Choice" in the subject heading. Share your story with Alternative Medicine! This is YOUR newsletter! Share your thoughts, what you'd like to see by emailing, mailto:yourlife@life-choices.com with "Feedback Your Life-Your Choice" in the subject heading. ******************************************** 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 don’t 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. Advertisement in the Your Life-Your Choice newsletter does not indicate endorsement on our part. The opinions expressed by our sponsors do not necessarily reflect our own. Our sponsors make this newsletter FREE to subscribers. 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