The USDA recommends that every American eat at least five servings of fresh fruits and vegetables daily, but unfortunately, most people don’t even come close to that. Adding fresh strawberries to your diet, whether they are in salads, smoothies, or on their own, is a great way to get the servings of fruit you need for a well-rounded body and a healthy immune system.

Did you know that…

One cup of strawberries contains over 13% of the RDA of dietary fiber, yet only 43 calories.

One cup of strawberries contains an incredible 136% of the RDA of vitamin C, an effective antioxidant that can help lower blood pressure, ensure a healthy immune system, and ward off the development of age-related ocular diseases, such as cataracts and macular degeneration.

Strawberries contain a range of nutrients, with vitamin C heading the group. They also contain significant levels of phytonutrients and antioxidants, which fight free radicals. These antioxidant properties are believed to be linked to what makes the strawberry bright red.

So what are these free radicals? Free radicals are elements that can damage cells, and they are thought to contribute to the formation of many kinds of cancer.

In addition to vitamin C, strawberries also provide an excellent source of vitamin K and manganese, as well as folic acid, potassium, riboflavin, vitamin B5, vitamin B6, copper, magnesium, and omega-3 fatty acids.

HEALTH BENEFITS OF STRAWBERRIES:

1.       Strawberries boost immunity

Strawberries are an excellent source of vitamin C.  Most mammals except for humans have the ability to produce vitamin C naturally so it is very important to get our daily requirement.  Vitamin C is a well know immunity booster, as well as a powerful, fast working antioxidant.

2.      Strawberries promotes eye health

The antioxidant properties in strawberries may help to prevent cataracts.  The Archives of Ophthalmology recently published a study in which three or more servings of strawberries (and other fruits) per day can decrease the possibility of contracting age-related macular degeneration by over one-third.

3.      Strawberries help fight cancer

Vitamin C is one of the antioxidants that can help with cancer prevention and since a healthy immune system is the body’s best defense.  The antioxidant agent found in strawberries is well-known to fight against the onset of many different forms of cancer. Strawberries are a delicious defense against potentially cancerous cells.

4.      Strawberries keep wrinkles to a minimum

The vitamin C that is found in strawberries is vital to the production of collagen, which helps to improve our skins elasticity.  We lose collagen as we age so eating foods rich in Vitamin C may result in healthier and younger looking skin.

5.      Strawberries helps to reduce inflammation

The antioxidants and phytochemicals found in strawberries help to fight against inflammation of the joints.  Strawberries can help reduce inflammation in the same way as aspirin and ibuprofen.  However, strawberries don’t carry the unwanted side effects like stomach and intestinal bleeding.

6.      Strawberries regulate blood pressure

Potassium is another heart healthy nutrition.  Potassium can help regulate blood pressure and may even help to lower high blood pressure by acting as a buffer against negative effects of sodium.  Strawberries have earned the title of one of the most heart healthy fruits you can eat.

7.       Strawberries boost fiber

Fiber is a necessity for a happy, healthy digestive system and strawberries contain about 2 grams per serving.  There are many physical problems that can arise from our lack of fiber they include constipation and diverticulitis which affects approximately 50% of people over 60.  Fiber can also aid in fighting type 2 diabetes.

8.      Strawberries aid in weight management

Maintaining a healthy weight is one of the best defenses against type 2 diabetes and heart disease and it’s just good for your overall well-being.  Strawberries are naturally low in calories, fat-free and low in sugar and sodium.  You can triple your serving to 1.5 cups and you would have a snack that’s less than 100 calories and much healthier than those pre-packaged 100 calorie snacks.

So grab some strawberries and enjoy your summer!!!

Sources:

1. http://www.natureshealingfoods.com
2. http://www.healthdiaries.com
3. http://chetday.com
4. http://www.besthealthmag.ca

:

.

• Dietary fiber consists of nondigestible carbohydrates and lignin that are intrinsic and intact in plants. This includes plant nonstarch polysaccharides (for example, cellulose, pectin, gums, hemicellulose, and fibers contained in oat and wheat bran), oligosaccharides, lignin, and some resistant starch.

• Functional fiber consists of isolated, nondigestible carbohydrates that have beneficial physiological effects in humans. This includes nondigestible plant (for example, resistant starch, pectin, and gums), chitin, chitosan, or commercially produced (for example, resistant starch, polydextrose, inulin, and indigestible dextrins) carbohydrates.

• Total fiber is the sum of dietary fiber and functional fiber. It’s not important to differentiate between which forms of each of these fibers you are getting in your diet. Your total fiber is what matters.

You may also hear fiber referred to as bulk or roughage. Call it what you want, but always remember that fiber is an essential part of everyone’s diet. While fiber does fall under the category of carbohydrates, in comparison, it does not provide the same number of calories, nor is it processed the way that other sources of carbohydrates are.

This difference can be seen among the two categories that fiber is divided into: soluble and insoluble.

• Soluble fiber dissolves in water to form a gel-like substance. Sources of soluble fiber are oats, legumes (beans, peas, and soybeans), apples, bananas, berries, barely, some vegetables, and psylluim.

• Insoluble fiber increases the movement of material through your digestive tract and increases your stool bulk. Sources of insoluble fiber are whole wheat foods, bran, nuts, seeds, and the skin of some fruits and vegetables.

Women should try to eat at least 21 to 25 grams of fiber a day, while men should aim for 30 to 38 grams a day.  Fiber helps to keep you full and it also keeps you regular and may even prolong your life.

Fiber is a big part of my diet and My Personal Story of Health through Nutrition, Weight Loss and Light Exercise and the Fascinating Wellness Program that Came out of it.  Here’s a look at the fiber content of some common foods. Read nutrition labels to find out exactly how much fiber is in your favorite foods.

Now, since you have come so far in this journey with me, do you want to manifest your own personal story of health through nutrition and light exercise?? Is it that you want to lose weight and keep it off?? Do you want to improve your overall health?? Would you like to save some money on medication, after, of course, you consult your doctor?? 

The more you answer yes to the above questions, the more you are going to enjoy what you are going to read in this section. You are going to get many new ideas.

You are Going to be Enlightened!  And, you are going to be much better off than before. That being said lets go now to a very fascinating part of my story, The Observation of the Day.

OBSERVATION OF THE DAY

 October 22, 2001

“A Very, Very Good Day and Night”

On Saturday, October 20, 2001, I planned for the following day. I woke up at 7:30 am and after checking my blood pressure at 8:05 am I had 8 ounces of Gus’ Healthy Cooked Vegetables.

When I checked my blood pressure again it was much better.  As I previously stated, I planned for Sunday. I told myself, “Let’s not take a pill early in the morning, but let’s take one mid-day after eating lunch. I drank only 1/2 of an 8 ounce glass of sweet tea and half of a cup of regular coffee.

When I returned home I was surprised with the blood pressure readings of 4:25 pm. I meant I was pleasantly surprised. Then there was the planned family outing of going to a concert. I knew it would end around 2 am and it did. I took 8 ounces of Gus’ Healthy Cooked Vegetables and my prescribed medication Dialtazgin. I took my medication at 11:15pm and ate Gus’ Healthy Cooked Vegetables at 12:10 am.

I really enjoyed the company, the singing and the dancing at the concert. We arrived back home at around 3:30 am. I thought this late outing would be a good test to see if palpitations would occur when I awoke at 7:30 or 8:00 am. I am pleased to share with you that when I woke up Monday morning I had no palpitations.

The first sign of the presence of heel spurs is chronic pain in the morning as one gets out bed and also while walking, the person may find that there is a conscious effort to shift strides to counteract the pain.

There are certain home remedies that you can try to help relieve the heel spur pain.

1. A small towel soaked in apple cider vinegar can be placed on the paining heel and within 4-5 days you should be relieved from the acute pain.
2. You can soak your heel in a borax solution (borax and chlorinated water) to get relief from the heel spur.  This borax solution should provide relief within 3-4 days of its application with visible signs of reducing inflammation and intensity of pain.
3. You can also use a mixture of molasses with baking soda and apple cider vinegar.   This mixture is considered one of the BEST and EFFICENT home remedies against heel spurs.
4. A warm poultice  (Poultice –  local moist and often heated application for the skin consisting of substances such as kaolin, linseed, or mustard, used to improve the circulation, treat inflamed areas, etc.) of cabbage leaves works well in reducing the pain and discomfort of heel spur problems.  You can also do a wraparound bandage with cabbage leaves.
5. Ice packs are also recommended for relief from the heel spur pain.
6. Regularly massaging the heel spur with coconut oil, olive oil or aloe vera extract is effective in reducing the pain and discomfort of a heel spur.  Also, it is highly recommended that you take a coconut capsule to intensify the coconut benefit in fighting heel spur problems.
7. Regular consumption of calcium rich foods and consumption of green tea made by alfalfa (A southwest Asian perennial herb) will help positively in reducing the pain and discomfort of the heel spur.
8. Vitamin B-12 may be another supplement to help with heel and bone spur pain.
9. To alleviate pressure and pain from the heel spurs take warm baths and add Epsom salts to the bath, and use a gentle massage technique.  It usually takes about one to two weeks for the pain to subside.
10. For inflammation, Omega-3 fatty acids may be beneficial. Take about                                    1000 mg twice a day for relief to the inflamed areas and a reduction in the pain of the heel spur.
11. You can also apply a flax seed oil hot pack to the affected area.
12. Another home remedy for bone spurs is to dip a piece of cheesecloth into warm linseed oil, cover the cloth with plastic, and put a heating pad over the plastic for two hours.
13. Also, you can put a few golf balls in a sock, tie the sock so the golf balls don’t fall out and then roll your heel/foot over the golf balls. Instead of golf balls you can fill a 500ml plastic bottle with water and freeze it. Once frozen roll your heel/foot over it. These remedies will take a little while to work but they do help the problem.

When you have a heel spur some things that need to be avoided are flat shoes, canvas tennis shoes, sandals, and sling back shoes as these provide little to no support for the heel. Flats also stretch the ligaments of the bottom of the foot farther, causing additional pain.

Also, if you are even a little bit overweight, the extra pounds can aggravate heel spurs. A diet high in vegetables, especially those of the green and leafy variety and beta-carotene rich is recommended. In addition, the diet should be low in meat proteins.

Sources:

1. Nature’s Healing Foods
2. http://www.goherbalremedies.com/blog/easy-natural-cure-for-heel-spur/
3. http://www.simple-remedies.com/home-remedies/bone-spurs/heel-spurs-pain-home-remedies.html
4. http://www.homeremedycentral.com/en/home-remedies/natural-cure/heel-bone-spur.html
5. http://www.ehow.com/facts_4967188_natural-treatments-heel-spurs.html

Anna Grace, Granddaughter of my Administrative Assistant, Diagnosed with Autism

Autism now affects 1 in 110 children and 1 in 70 boys.  More children will be diagnosed with autism this year than with AIDS, diabetes & cancer combined.  Autism is the fastest-growing serious developmental disability in the U.S.  Autism costs the nation over $35 billion per year, a figure expected to significantly increase in the next decade.  Autism receives less than 5% of the research funding of many less prevalent childhood diseases.  Boys are four times more likely than girls to have autism.

 Autism spectrum disorders (ASDs) are a group of developmental disabilities that can cause significant social, communication and behavioral challenges.  People with ASDs handle information in their brain differently than other people.   ASDs are “spectrum disorders.”  That means ASDs affect each person in different ways, and can range from very mild to severe.  People with ASDs share some similar symptoms, such as problems with social interaction.  But there are differences in when the symptoms start, how severe they are, and the exact nature of the symptoms.

There are three different types of ASDs:

• Autistic Disorder (also called “classic” autism)
  This is what most people think of when hearing the word “autism.”  People with autistic disorder usually have significant language delays, social and communication challenges, and unusual behaviors and interests. Many people with autistic disorder also have intellectual disability.
• Asperger Syndrome
  People with Asperger syndrome usually have some milder symptoms of autistic disorder.  They might have social challenges and unusual behaviors and interests.  However, they typically do not have problems with language or intellectual disability.
• Pervasive Developmental Disorder – Not Otherwise Specified (PDD-NOS; also called “atypical autism”) People who meet some of the criteria for autistic disorder or Asperger syndrome, but not all, may be diagnosed with PDD-NOS. People with PDD-NOS usually have fewer and milder symptoms than those with autistic disorder.  The symptoms might cause only social and communication challenges.

After reading these statistics and having an Administrative Assistant that has a granddaughter that has been diagnosed with autism I started doing research on foods that could possibly help autistic children.  Here’s what I found:

There is no known cure for the autism, but parents with autistic children will often try anything to help their children escape from their mysterious exile.

At http://www.autismweb.com/diet.htm it says:   Gluten and casein get a lot of attention in the autism community and from doctors in the Autism Research Institute’s biomedical movement. Some parents, doctors and researchers say that children have shown mild to dramatic improvements in speech and/or behavior after these substances were removed from their diet. Some also report that their children have experienced fewer bouts of constipation and diarrhea since starting a gluten-free, casein-free (GFCF) diet.

Gluten and gluten-like proteins are found in wheat and other grains, including oats, rye, barley, bulgar, durum, kamut and spelt, and foods made from those grains. They are also found in food starches, semolina, couscous, malt, some vinegars, soy sauce, teriyaki sauce, flavorings, and artificial colors and hydrolyzed vegetable proteins.

Casein is a protein found in milk and foods containing milk, such as cheese, cream, butter, yogurt, ice cream, whey and even some brands of margarine. It also may be added to non-milk products such as soy cheese and hot dogs in the form of caseinate.

Dr. Jerry Kartiznel, who works with autistic children, believes that the proteins in wheat and dairy wreak havoc on some children’s brains.

“Gluten in the body has been theorized to make a morphine like substance, and that morphine like substance … will affect the brain,” said Kartiznel.

Kartiznel, himself the father of an autistic son, supports parents who cut gluten and casein, another protein found in dairy products, from their children’s diets.

Some parents report that the diet seems to help.  Many doctors, however, remain skeptical that the gluten and wheat-free diet has any effect on autism.

“We don’t have sufficient evidence right now to support recommending a gluten and casein-free diet. We don’t have evidence that it’s harmful, but we also don’t have evidence that it’s helpful,” said Dr. Carolyn Bridgemohan, an assistant professor at Harvard Medical School.

My many years of experience with health through nutrition makes me believe that autistic children should keep out of their diet the following foods and drinks:

1. All Soft Drinks.  One can of soda has so much sugar that the body needs ten 8oz glasses of water to digest and discard it.  Also, keep in mind that kids tend to become much more hyper when they eat or drink anything that is loaded with sugar.
2. The next thing that parents and grandparents need to do for their autistic children is to keep them away from fatty foods.  An autistic child needs all the blood that he or she can get to their brain.
3. Parents and grandparents should keep kids away from any sugar snacks.  Because they need all the nutrition that they can get, and not eat nutritionally bankrupt foods.

On the other hand, autistic children should be treated a diet similar to the Mediterranean’s.

Here is a representative list:

1. Yogurt, plain or with fruits
2. Plain spaghetti noodles, with just olive oil
3. Legumes
4. Apples
5. Couscous
6. Chick Peas, in any form of cooking
7. Whole wheat breads
8. Milk – preferably 2%
9. Lean beef or chicken – no skin!

My last thought on an autistic child’s diet has to do with exercise, depending on the age of the child.  A body in motion always functions better than a a body not in motion.  And here we can remember what the ancient Greeks used to believe:  “Healthy mind is a healthy body.”

Sources:

1. Center for Disease Control and Prevention
2. My Personal Story of Health through Nutrition, Weight Loss and Light Exercise, and the Wellness Program that Came Out of It by Konstantinos “Gus” Deligiannidis, BA, MBA
3. Dr. Jerry Kartiznel
4. With the assistance of my Administrative Assistant, Sheila Outen.

But before you change your child’s diet, consult with a physician and nutritionist to make sure you are providing a healthy diet and, if necessary, nutritional supplements.

Please take the time to visit http://www.autismweb.com/diet.htm for more information on this diet.

Also visit:  http://www.autismspeaks.org  http://www.cdc.gov/ncbddd/autism/facts.html for more information on autism.

The Good, The Bad and The Ugly of Calcium

Eating dairy products protects you from a lot of diseases that are caused from calcium deficiency. OUR BODY CANNOT PRODUCE CALCIUM WHEN IT DOESN’T GET THE RAW MATERIALS TO MAKE IT.

Raw materials of calcium can also be absorbed from the following sources: Broccoli, Kale, Spinach, Collards,Turnip Greens, Cabbage, Cauliflower, Beans, Lentils, Nuts, Figs, Dairy Products, Salmon and Sardines However, all of these plants or animal products must have the raw materials of calcium so that our body can absorb it.

Calcium deficiency is the primary cause of over 140 diseases. There is a wide belief that plants cannot produce the raw material for calcium because it is no longer in the soil. Even the United States Congress passed a resolution regarding this issue. It is true that plants cannot produce raw materials for calcium production if it is not in the soil. However, it may not be the case that all soil is lacking the raw materials for calcium. There is a variety of reasons that there is no calcium in the soil. The above introduction regarding calcium can be used as a foundation that you may use to increase your knowledge about it. However, I (Gus Deligiannidis) need to share with you my story as it relates to this extremely important mineral.

I called my friend Doctor James Wilson, who is the medical advisor for the Natures Healing Foods concept because my blood pressure was sky-high. Doctor Wilson’s first concern was the level of calcium in my system. He told me that I needed to start taking calcium supplements and eat foods that have calcium raw materials. He then explained to me that whenever human beings are under stress their bodies need and use more calcium and therefore we must have adequate levels in our system so that there will be no imbalance and that I needed to take two 1000 mg capsules of Calcium Citrate a day. After Dr. Wilson convinced me to take calcium supplements, I went to the nearest vitamin store and purchased a bottle of Calcium Citrate capsules 1000 mg each. I also asked Dr. Wilson what might happen if I put too much calcium in my system and what side effects I could expect if I would take too much calcium. He told me that the symptoms are opposite of those that occur when a person has a calcium deficiency. I was terrified about my health imbalances so I ate foods rich in calcium and took the recommended calcium supplements. Then I started taking three 1000 mg capsules a day and ate fruit, vegetables and dairy products. Then one night after closing the restaurant, I started feeling those opposite feelings my doctor told me about. This turned out to be the ugly side of overdosing on calcium. I had light shivers and trembling that lasted for 2 hours and then I realized what I had done. I invoked the Bad and Ugly of Calcium, I overdosed on it. I quit taking the Calcium Citrate for 3 to 4 days, after the break of 3 to 4 days I then started taking one 1000 mg capsule of Calcium Citrate a day. This was my experience with calcium.

I strongly recommend that you educate yourself about his very important mineral. My word on calcium: TOO MUCH OF A GOOD THING IS NO GOOD EITHER!!

Here is an article from the Charlotte Observer in North Carolina that I came across, as it happens many times in my personal quest for better health.  This one has to do with osteoporosis and what Doctors are finding out about the long term use of medications and how it can do more harm than good.

Osteoporosis Patients Take a ‘Drug Holiday”

By: Shari Roan

Many patients have taken medications that include bisphosphonates for years. Doctors are debating how long people should take them. Recent studies point to health risks and problems linked to long-term use.

With the launch of the first prescription osteoporosis medication 15 years ago, millions of Americans with the bone-thinning disease began taking the drugs and never looked back.  But now many bone-health doctors are looking back and becoming increasingly uneasy.

In the last few years, evidence has emerged that long-term use of osteoporosis drugs — particularly the oldest class of drugs, the bisphosphonates — may do more harm than good. Some doctors are starting to tell at least some of their patients to stop taking the drugs for a time — in other words, to take a “drug holiday.”

When osteoporosis drugs first came out, “people thought, this is a recurring disease, like high blood pressure. So why wouldn’t you treat it for the rest of their lives?” said Dr. Richard Eastell, an expert in bone metabolism at the University of Sheffield in Britain who spoke about the issue last month at the annual meeting of the American Society for Bone and Mineral Research. “But there are now some anxieties with long-term use.”

Several factors are merging to usher in a new era of caution surrounding the medications. One is the simple acknowledgment that some people are approaching 10 to 15 years of continuous use.

“Worldwide, it’s a commonly discussed question as to how long you should go on with these treatments,” Eastell said. “Beyond 10 years, we have no knowledge of how these treatments work.”

Added to that, several potential risks from long-term use have recently arisen.  In rare cases, people taking bisphosphonates — which include Fosamax, Boniva, Actonel and Reclast — can develop jaw necrosis, a condition in which the jawbone begins to deteriorate. And a study published in September in the British Medical Journal found that people who take bisphosphonate drugs for several years have a slightly higher risk of developing esophageal cancer.  Experts don’t know why the drugs would increase the cancer risk, although they are known to irritate the esophagus in some people.

Please visit www.charlotteobserver.com for the rest of the story and don’t forget – If YOU Want to be Inspired to Better Health, and How YOU Can Do It Too, let me Share my Personal Story of Health through Nutrition With YOU.

Please visit us again next week for Osteoporosis Part 2.  It’s going to be SENSATIONAL!!