growing the art of young...for every 10 grams of soluble fiber a per - son ate each day, 3.7 percent less fat around the midsection was gained over time. Beans of all kinds are very

youngthe art of

growingJANUARY/FEBRUARY 2012

®

The Value of Synergistic Spices

PAGE 24

Migraine Management Part 1PAGE 28

The Definition of Healthy LivingPAGE 8

Addicted to StressPAGE 12

THE ART OF GROWING YOUNG January/February 20122

Page 8

Contents

The Art of Growing Young® is published six times a year by Lifeplus® International, PO Box 3749, Batesville, Arkansas 72503, United States. Copyright © 2012 Lifeplus® International

From the Editor4

Nutritional News5

Fitness6

Nutrition14

Family Health22

24

26

Ask the Expert

28 Migraine Management – Part 1


Healthy Smiles Make for Healthy Bodies

5 Healthy Food Challenges

Wild Workouts

31

3

16 The Evolution of Obesity—How Do You KnowIf You’re Overweight?

8 The Definition of Healthy Living

Features

Lifestyle12 Addicted to Stress

Herbs & Supplements20 Lemongrass

Athlete’s Foot


Do you want to be in tune with the positive side of things or the negative? Would you rather dwell on the badexperiences you have had or look forward to all the good things to come? I know my answer; don’t you?

We have a choice: We all attract both positive and negative things, people, experiences and circumstancesinto our lives. We do this by focusing on either positive or negative thoughts—whether we realize it or not.This is called The Law of Attraction, and until we stop and realize just what we are doing, many of us gothrough life feeling like we have no control over our futures. If we stop and consciously make an effort tofocus on positive emotions and thoughts, there is no limit to the great things we attract into our lives. By doingjust that, we can take the guesswork out of the future and create the lives we want.

So how do you control every thought you have throughout the day to keep a positive focus? The good newsis you don’t have to. All you need to do is pay attention to how you feel. This is probably the most importantpart of creating a healthy future for yourself. When you feel good, your emotions are telling you that you arefocused on the positive experiences, ideas and people in your life. On the other hand, if you feel sad or angrymost of the time, you are focused on the negative.

The key to attracting positives into your life is to realize when you feel bad and to consciously make a decisionto switch your focus. We can’t control our unconscious thought patterns, but we can pay attention to how wefeel. If you feel bad because you snapped at a coworker earlier, don’t dwell on the past. Instead, think of anice way to apologize to that person and focus on the feelings of happiness you will experience when therough patch between you is mended.

I hope this makes sense to you, because I truly believe that the mind is a powerful tool in the Art of GrowingYoung. If we can harness it and use it to stay focused on all the great things in our lives that we are alreadythankful for, there is no limit to what we can accomplish. Celebrate what’s good, true and beautiful in theworld, and we all contribute to creating more of those great things for ourselves and each other.

I’m always excited to see how each issue of our magazine turns out.From the time we come up with article ideas to the day the magazineis printed, a lot can change. So when I see the final proof, I alwaysget a little excited to see exactly what’s going to be included. AndI’ve never been disappointed. I was pleased to read “The Definitionof Healthy Living” in this issue because it touches on something thatmany of us around here feel very passionate about: the ability to shapeyour life by aligning your thoughts with a positive force. I’d like to usethis space to delve a little deeper into the topic.

“The key toattracting positivesinto your life is torealize when youfeel bad and toconsciously make adecision to switchyour focus. ”

Creating a Future of Good Health

4

YogurtCraving a delightful creamy snack? Tryyogurt for a delicious treat that helps loweryour risk of developing cardiovasculardis ease. New research suggests that olderwomen who eat at least half a cup ofyogurt each day have healthier arteriescompared to women who do not.

5

Nutritional News

TeaIf you’ve been feeling foggy-headedlately, try drinking tea for a mental boost. Arecent study found green tea, and the aminoacid L-theanine in it, may help boost memoryperformance and attention in older adults.According to the researchers conducting thestudy, there may be some thing in L-theaninethat helps to boost theta-wave activity in thebrain. Just be sure to drink your tea fresh; thelonger it sits, the lower its antioxidant activity.

KiwifruitGive your immune system a jump-start withgolden kiwifruit. A short study has foundeating a couple of golden kiwifruit everyday can help reduce the negative effectsof free radicals in the body. Although greenkiwi is more common, the golden variety hasnow been shown to dramatically increasethe amount of antioxidants in the body afterjust four weeks.

Grape JuiceCould grape juice be the next tool in the fightagainst fat? According to some re searchers,the answer is yes. Red grapes are full ofresvera trol, a compound that starts a chainreaction in the body that may help keep meta -bolic syndrome in check by protecting thelining of blood vessels from inflammation,enhancing the function of insulin and in -creasing glucose tolerance. Red grapes,grape juice and red wine (in moderation) allcontain resveratrol.

BeansWant a slimmer midsection? Try eatingmore beans. According to new research,soluble fiber, which has long been knownfor its role in regulating cholesterol andblood sugar, may help keep belly fat atbay. This latest study on fiber found thatfor every 10 grams of soluble fiber a per -son ate each day, 3.7 percent less fataround the midsection was gained overtime. Beans of all kinds are very high in fiber,as are many fruits and vegetables. Com -bine a high-fiber diet with regular ex er ciseand you have a surefire way to help keepunwanted belly fat from accumulating.

THE ART OF GROWING YOUNG January/February 2012THE ART OF GROWING YOUNG January/February 201266

Fitness

7

If you’re tired of the same old workout routine and get cabin fever spendingtoo much time in the gym, you’re not alone. A growing number of trainers and healthexperts are suggesting we get out of the gym and into the wild.

Gym workouts are definitely good for im -proving fitness and managing weight.Whether you use an elliptical machine for acardiovascular workout, free weights forstrength training or any other piece of equip -ment at the gym, your body will thank youfor staying active. However, there is truth inthe thought that the limited-range move -ments involved in activities such as bikingor jogging can overwork certain musclegroups while leaving others hardly touchedat all. There is also the possibility of gettingburned out on the thought of exercise alto -gether if you get bored doing the samething every day. Cross training is one way toavoid these exercise pitfalls. But now thereis a new choice—something completely newand very old at the same time.

Over the last several years, there has beena growing movement in the physical fitnessworld to address the downside of relying onthe same old exercise routines day after day.For inspiration, the people behind this move -ment have looked far into our past to seehow our ancient ancestors kept fit. This hasled many personal trainers and physicalfitness experts to leave the gym behind andhead outdoors and into the wild.

Wild workouts are based on the skills andmovements that our ancestors relied onsimply to survive in nature—walking insteadof driving, squatting because there are no

chairs, climbing trees to gather food, run ningfrom danger, balancing to cross a streamwith no bridge, throwing rocks or spearsto hunt. These daily actions were once nec -es sary for survival.

Today, coaches combine the movements inexciting and unpredictable sequences, oneafter another in rapid succession, to createpowerful workouts that never get boring. Thisnew concept of fitness combines old move -ments with modern knowledge of strengthand conditioning principles.

The resulting workouts are fun and unpre -dict able. They can be tailored for any skilland fitness level, so everyone can get theworkout he or she needs. There is even someevidence that the unpredictable nature ofthese workouts can be good for mentalhealth, as the brain must constantly recog -nize changes and adapt to what is beingasked of the body. Combined with what themuscles, ligaments, bones and tendons mustdo, the entire body receives a workout inbalance and spatial awareness that is greatfor improving proprioception, which is theability to accurately sense where we are inspace relative to our surroundings.

The only thing better than the results youcan experience from a good wild workout is the feeling you have while doing them.Getting outdoors, the constantly changing

movements, overcoming new challenges—people who try these different workouts areamazed at how fun they can be. It’s less ofan exercise routine than it is a chance to getoutdoors and have fun with a group of like-minded people.

If the idea of getting outside and into natureisn’t something you find appealing, thereare indoor versions of wild workouts as well. Some coaches specialize in findingcreative ways to create wild workouts inurban environments.

The human body is not suited for modernliving. Sitting at a desk all day and then driv -ing the car home is so vastly different fromwhat our ancestors did that it can wreakhavoc on many areas of wellness. Coachesand teachers of primitive fitness workoutsbelieve that the way you look and feel is di -rectly related to how you move. If you learn tomove well, your body will naturally look good.

Wild workouts help to build strength, boostthe cardiovascular system and improve coor - dination through a wide variety of full-bodychallenges—everything you can get at thegym and more. The next time you look atyour jogging shoes and wonder how you willget through another run around the block,seek out a wild workout and experience thedifference for yourself!

Wild Workouts


Feature Article

“Make time for regularphysical activity, engage instress-reducing activities,and spend time withfriends and family.”

9

What is healthy living? Is it eating a healthy diet full of fresh fruits and vegetables? Is itexercising regularly? Is it avoiding too much junk food? Is it dealing with stress? Does it includerelaxation? Healthy living is all these things and much more.

The Definition of Healthy Living

A healthy lifestyle comprises many activities,concepts, thoughts, people, actions, mealsand more. Although this might sound intimi -dating, a healthy lifestyle is actually quitesimple. Essentially, a healthy lifestyle is onethat promotes healthy aging, or the Art ofGrowing Young.

While the Art of Growing Young is a vastcol lec tion of ideas and practices, it can bebroken into three important categories:Healthy Eating, Healthy Living and HealthyThinking. Focusing on these three categorieswill help break the concepts into three easy-to-follow, nonthreatening steps.

HEALTHY EATINGHealthy eating is exactly what it sounds like.A healthy diet is one that is composed chieflyof whole, natural foods. First and foremost,this means a wide variety of fruits and vege -tables that are taken from as many localsources as possible and eaten as fresh aspossible. Fruits and vegetables are the cor -ner stone of any healthy diet because theyprovide the body with many of the criticalantioxidants, minerals, vitamins and phytonu -trients it needs to function at optimum levels.

Other natural foods that should be consumedare lean sources of protein such as wheyprotein, chicken, fish, lean meats (optimallyfrom grass-fed, not grain-fed, animals), andlegumes and other vegetables. Protein isrequired for several processes in the body,including the building and repairing of muscletissue after a workout. Protein-rich fish isdoubly important because fresh, cold-waterfish such as black cod, sardines, salmon

and mackerel contain high levels of omega-3fatty acids. These amazing fatty acids havebeen shown time and time again to havegreat benefits for the brain, heart and nervoussystem.

Low-fat dairy products will help grow andmaintain strong bones. These include low-fat and no-fat milk, cheese, yogurt and kefir.Non-GMO soy products and whey proteinsupplements can also be a big help.

A healthy diet also requires making goodchoices for drinking. Avoid sugary sodas,fake juices and alcohol. Instead, drink lotsof fresh, pure water; herbal teas; and 100percent fresh juices. A small amount of redwine is thought by many experts also to bebeneficial.

Healthy eating also requires limiting certainfoods that are high in natural saturated fats.Man-made trans fats should also be avoided.Stay away from chemicals that act as pre -serv atives and flavor enhancers, such asMSG and coloring agents. These are largelyavoided by sticking to homemade meals andforgoing fast-food meals and junk food,espe cially prepackaged dinners and othernonnatural foods. Read the labels on all theprepackaged foods you buy. Better yet, buyfresh foods that don’t come in packages.

HEALTHY LIVINGHealthy living is the concept of finding a life -style that promotes the Art of Growing Young.This means making time for regular physicalactivity, engaging in stress-reducing activities,and spending time with friends and family.

Currently, doctors recommend at least thirtyminutes of regular physical activity mostdays of the week for optimum health. Whilewe tend to associate exercise with weightloss, it is actually good for many aspects ofa healthy body. Regular bouts of walking,biking, swimming or any other activity thatgets the heart pumping will also help sup -port a healthy circulatory system, ward offdepression, promote healthy sleeping pat -terns, reduce stress levels, boost mood,increase libido and much more. Perhapsbest of all, it doesn’t matter what activity youchoose, just as long as it gets you movingand it is enjoyable enough to you that youwill continue to do it. Walking is regarded bymost as the best overall foundation of regularexercise. But remember that varying yourphysical activities can help keep you activeand will help to reduce boredom.

A stress-reducing activity is virtually any -thing that leaves you feeling calmer andless stressed than before you started theactivity. From meditation, tai chi or yoga tomusic, candles and reading, there really isno wrong way to alleviate stress. It all dependson what you enjoy doing. Even activities likeplaying cards, board games and computergames or working crossword puzzles canbe good ways to relax. Chronic stress is hardon both the body and the mind. As long asyour chosen activities reduce stress, it is goodfor your body.

Spending time with friends and family isimportant because we humans are inherentlysocial creatures. Especially later in life, afterretirement, social isolation can be damaging.

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Developing friendships and support networks earlier in life can beof incredible benefit in later years. Social clubs, family get-togethers,regular lunch dates—spending time with other people helps keepthe mind spry and self-esteem high.

HEALTHY THINKINGWhen it comes to the Art of Growing Young, healthy thinking is theart of following your feelings in order to learn how to align yourselfwith positive thoughts, people, experiences and ideas. This may bethe overall most important factor in growing young. Destructivethought patterns are negative thoughts that lead to negative out -comes. Every day we have thousands of thoughts—far too manyto be aware of every single one.

Instead of trying to monitor each thought, try to recognize yourmoods. When you are feeling down, you are probably focused onnegative thoughts. But when you feel happy, you are more likelyfocusing on positive thoughts. When you notice a negative thoughtin your mind, recognize it for what it is. But instead of dwelling onit, push it aside and find a positive way to look at the issue. Realizethat the bad thought is there, but also realize that it is not you. Forexample, instead of focusing on being stuck inside because of arainy day, focus on the flowers that will grow after the rain. Or focuson the enjoyment you can get from reading a good book whilelistening to the relaxing sound of raindrops falling on the window.

Once you have learned to focus on positive thought patterns, youwill quickly realize that there is nothing you can’t attract into yourlife. The more positive-minded people you make friends with, thestronger this attraction will be as your life progresses. The mind isan amazing, powerful tool that is all too often overlooked regardingyour health; make use of it and see just how strong it really is.

THE ART OF GROWING YOUNGAnyone who has an interest in living a healthy lifestyle is aware ofthe importance of diet and exercise. But there are other, less knownaspects of the Art of Growing Young that you may not be awareof, some of which we have referred to above. For example, devel -oping friendships with positive-thinking people who also want to behealthy is very worthwhile. Watching TV programs or movies that havea positive message, reading positive books, listening to positive radioprograms, attending positive lectures, and participating in a hobbyyou enjoy are all examples that are beneficial to your well-being.

These are just the basics of the Art of Growing Young. Categorizingactivities into healthy eating, healthy living and healthy thinking isjust one way to break down healthy living and the Art of GrowingYoung. In reality, there are countless aspects involved. But don’t beintimidated. Staying focused on positive ideas, watching what youeat and making time for regular physical activity will ensure you arealways on the path to wellness. Everything else will come naturally!The mere fact that you are reading this magazine and especiallythis article is a good testimony that you are interested in your overallwell-being and are on the right path. Enjoy!

11

12 THE ART OF GROWING YOUNG January/February 2012

Lifestyle

“On a quieter day, there are manyactivities such as meditation, listening tocalming music, and participating inactivities you enjoy that also help reducethe effects of stress.”

13

Do you feel like if you’re not under pressure, you just can’t get things done?Or do you think that if you don’t have the nagging feeling that you need to accomplish more, you willend up sleeping half the day away? If you answered yes to either of these questions, you may beaddicted to stress. But don’t worry—there is help.

People who are “addicted to stress” usuallyenjoy the adrenaline rush they experiencefrom stress, even if they aren’t aware of it.Stress actually developed as a survival trait.When the body is stressed, one of the firstthings it does is release adrenaline to give aburst of energy in preparation for either fight -ing or running away.

The stress caused by modern living may notbe the same as an impending attack from awild animal, but the body doesn’t differen tiatebetween them. So when your job stressesyou out, the same adrenaline is released aswould have been released in a cave manyeons ago while you were being chased bya hungry bear. For a lot of people, the rushof energy feels good. It feels so good, in fact,that the term “adrenaline junkie” was coinedto describe people who seem to be addictedto activities that cause massive amounts ofadrenaline to flood the body.

You don’t have to enjoy skydiving, rock climb - ing or other extreme sports to be an adrenalinejunkie. Everyday experience can producethe same results. Have you ever gotten stuckin a traffic jam when you were already latefor work? Did you notice that you couldn’t sitstill? Part of your increased agitation is dueto the increased adrenaline in your system.Even moderate amounts of stress, such asthat from a looming deadline, can boostadrenaline levels. A stressful day spentjump ing from meeting to meeting and project

to project can keep a constant supply ofstress and adrenaline in the body, giving youthe energy to keep going. But that energycan’t last.

While experiencing the adrenaline rush of astressful situation may feel good to somepeople, there is a negative side they oftendon’t consider. Once your body has used upthe adrenaline, it will become worn out andcrash. A stressful day at the office may keepyou energized, but as soon as it wears off, youmay find you hardly have enough energy todrive home. It’s hard to enjoy the companyof your family if you can’t stay awake whenyou are all home together.

Another problem with being addicted to stressis that it takes a physical toll on the body.Con stant stress can cause a wide range ofsymptoms, ranging from simple headaches,anxiety and muscle cramps to more seriousissues such as depression, weight gain, heartdisease, drug or alcohol abuse, and bloodsugar management issues.

Several forms of stress in moderate levels canbe a very positive, motivating force in your life.Knowing that if you don’t pay your bills youmay lose your home is a positive stress thatkeeps you motivated at work. The stress ofnot wanting to put on too much weight can bea positive force that encourages you to eat ahealthy diet.

It’s only when stress levels get too high or youbecome addicted to the rush of trying toget one more task done before the day isover that stress becomes a health problem.Unfortunately, modern living tends to makestress a lifestyle component that many of uscan’t avoid. The good news is that there arelots of tricks and activities that help lowerstress.

Physical activity such as running, playingsports, exercising, swimming and anythingelse that gives you a good workout is greatfor reducing the effects of stress on yourbody—physical activity uses up the productsproduced by adrenalin, which are designedto promote intense physical effort. On a qui -eter day, there are many activities such asmeditation, relaxation techniques, listeningto calming music, aromatherapy and partic -ipating in activities you enjoy that also helpreduce the effects of stress.

If you think you may be addicted to stress,don’t worry. Take a few deep breaths, let afew items on your to-do list slide until tomor -row and replace them with the stress-bustingactivity of your choice. You will soon realizethat it’s just as easy—and much morehealthy—to become “addicted” to takingcare of yourself.

Addicted to Stress

Nutrition


CHALLENGE #1: Avoid DessertCutting out desserts is an easy way to reducethe amount of fat and calories you eat in aday. A single serving of ice cream can addabout 170 calories to your meal; a large pieceof apple pie could increase your caloriecount by over 400. Challenge yourself to eatdessert only on special occasions, such asbirthdays, instead of after every dinner. Ifyou are one of the many people who like tofinish nearly every meal with somethingsweet, the amount of calories this challengecan cut from your diet could be staggering.If you find you just have to have a sweet treatafter dinner, try switching to fresh fruits suchas strawberries, blueberries or peaches.

CHALLENGE #2: Don’t Clean Your PlateWere you told to always clean your plate byyour parents? While being wasteful may bebad for the environment, always cleaning yourplate can be bad for your waistline. Challengeyourself to stop eating when you are full, notwhen your plate is empty. This challenge canbe especially beneficial when you are eatingout at restaurants that serve huge portions,as many popular establishments do thesedays. One tip: Ask for a to-go box right awayand put half of your meal in it before youeven start eating. This will give you a muchhealthier-sized portion. Then listen to yourbody and stop eating when you are satisfied,

not when you feel like you are about to burst.It may take some to retrain yourself to stopwhen you are full, but not cleaning your plateis a great calorie-cutting challenge.

CHALLENGE #3:Eat Your Veggies FirstEating your veggies first is a healthy challengeat any time, but it’s even better if you havealready mastered the challenge of not clean -ing your plate. When you sit down to a meal,eat most of the fruits and veggies on yourplate before you dig into the other foods. Thiswill help you increase the amount of fiber,vitamins, antioxidants and other nutrients you eat while you also limit the amount of fatand calories you obtain from less-lean cutsof meat.

CHALLENGE #4:Drink Water Before MealsDrinking a glass of room temperature waterfifteen minutes before a meal causes twoimportant reactions in the body. First, it willreduce your appetite simply by taking upspace, so it will reduce the amount of caloriesyou eat in a meal. Second, water before ameal helps to stimulate digestive functions,which will help your body more efficientlyutilize the nutrients you are about to consumeand expel the waste it does not need. Ofcourse drinking water also helps keep thebody hydrated, which in turn helps you feeland look better. If you drink one glass of water

before every meal, that’s three you will besure to have out of the eight daily glassesrecommended by doctors and nutritionists.

CHALLENGE #5:Quit Fast FoodOn-the-go meals have become a staple infast-paced societies. Unfortunately, it is incred -ibly hard (and sometimes just impossible) tofind a healthy meal at a fast-food restaurant.Quitting fast food may be the hardest chal -lenge, but it is also the most rewarding.People who successfully quit fast food oftenreport feeling happier, experiencing moreenergy and being more successful withweight management. Substituting homemadehealthy snacks and meals that you bring withyou on the go instead of stopping at thenearest fast-food restaurant will drasticallyreduce the amount of fat, calories, salt andpreservatives you consume. And homemademeals just taste so much better. Don’t feelbad if it takes several attempts to master thischallenge. Simply realize that every time youavoid a fast-food meal, you are helping yourbody stay healthy.

Are you motivated into action by setting goals? Do you like a good challenge? Hereare five healthy eating challenges that can help turn a so-so diet into a healthy one in no time.

15

5 Healthy Food Challenges

Feature Article


17

The concept of obesity and overweight are relatively new. Thousands of years ago,being overweight was nearly unheard of. Our hunter-gatherer ancestors were struggling to survive ona diet radically different than what we are used to today. Overindulging on unhealthy junk food simplydidn’t happen. Such food didn’t even exist.

Over the centuries, a shift has occurred; aslifestyles began to include less exercise andmore unhealthy foods, waistlines began toexpand. For a time, being overweight wasviewed as a sign of wealth and prosperitybecause it meant a person didn’t need to en -gage in manual labor and could afford morefood. Obesity was there -fore more com mon amonghigh officials and royalty inEurope during the MiddleAges and the Renaissance,as well as in the royal classesof Polynesian cultures.

Today, overweight and obesity have reachedepidemic proportions around the world, espe -cially in the more developed countries, withmore than one billion adults classified as eitheroverweight or obese. And the problem isn’tjust with adults; children are affected as well.

As the epidemic of obesity has spread, theaccepted definition of healthy body weighthas become blurred. The standard definitionof obesity is simply an excessive amount ofbody fat. But what constitutes excessive?While the scientific definition has stayedconstant, our perceptions have changed. Inthe past, it was easier to see the differencebetween healthy, overweight and obese be -

cause the majority of waistlines you wouldsee in day-to-day living were healthy, or closeto it. Comparing yourself to the people aroundyou is no longer a good standard. Becausesome waistlines you see are so large, they canmake overweight seem healthy and healthyseem undernourished.

Just as the concept of obesity has evolved, sohas the way we measure it. For many yearsthe body mass index (BMI) was used to diag -nose obesity. BMI is a calculation of height andweight that is good for tracking weight overlarge populations but fails when measur ingsingle people. For example, a weightlifter/bodybuilder would be considered grosslyobese according to a BMI measurement.

The waist-to-hip ratio replaced BMI as a moreeffective way to measure obesity and over -weight. The waist-to-hip ratio is a measure mentthat compares the size of a person’s waistto the size of the abdomen. Once a measure -

ment is taken, it is compared to a chart. Theresult is much more effective than BMI be -cause it compensates for lean body mass.

The waist-to-hip ratio has given way to thewaist-to-height ratio. Measuring waist-to-height ratio is rapidly gaining acceptance,

as several studies have foundthat this is a more valid mea -surement that removes thebias of just measuring waistcircumference that manytaller- or shorter-than-averagepeople have.

The World Health Organization has predictedthat overweight and obesity may soon re -place long-standing traditional public healthconcerns such as malnutrition and infectiousdiseases as the most significant cause ofpoor health. To make matters worse, thereare even pro-fat acceptance movements thatdownplay the health concerns of overweightand obesity.

The simple truth is that the more overweighta person is, the more likely the person is toexperience health problems. The list of com -pli cations associated with obesity is quitelong. The risk of developing high cholesterol,

The Evolution of Obesity—How Do You Know

If You’re Overweight?

“Most doctors agree that it only takes aboutthirty minutes of moderate exercise performedmost days of the week to drastically reduce the

chance of becoming overweight.”

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type 2 diabetes, high blood pressure, metabolic syndrome, heartattack, stroke, sleep apnea, high triglycerides, osteoporosis, skinproblems, and many types of cancer greatly increases as weightincreases.

The list of complications is long because obesity has many variednegative effects on the body. From excess stress on joints to realizingyou need special accommodations that other people don’t, excessivebody fat is harmful to the body in many ways, both physically andemotionally. Depression is also quite common among obese people.

The two biggest contributing factors to becoming overweight area sedentary lifestyle and an unhealthy diet. Certain medications,lack of sleep, stress and other risk factors can also increase thechance of gaining weight. While all these are often byproducts ofa modern life, the good news is that they are easily avoidable andreversible.

A person who is not active will not burn as many calories as someonewho makes time for regular physical activity. A person who worksat a desk all day and then comes home and sits on the couch caneasily consume more calories than they expend, which leads toweight gain. Most doctors agree that it only takes about thirty minutesof moderate exercise performed most days of the week to drasticallyreduce the chance of becoming overweight. Moderate intensity

exercises include walking briskly, jogging, elliptical machine use,swimming, biking and skiing.

A regular diet of fast food, junk food, prepackaged meals, skippedmeals and oversized portions all contribute to weight gain. On theother hand, moderate-sized meals containing plenty of fresh fruitsand vegetables not only help control weight, but also offer plentyof health-promoting qualities.

Because our idea of what constitutes overweight has been skewedin recent years, it is more important than ever to educate oneselfon what your own personal “healthy weight” is. If you are unsure,doctors and nutritionists are great resources. They can help youtake an accurate waist-to-height ratio measurement and then helpyou plan an exercise and eating routine that will best help you main -tain a healthy weight.

19


Herbs & Supplements

“With its delightful flavor, refreshing scent and nutritionalcontent, lemongrass is one of the most versatile plants on earth.”

Native to warm temperate and tropical regions, lemongrass is a tall perennialgrass that takes its name from its light, citrus flavor. With an extensive history ofculinary, aromatherapy and herbal medicine use, lemongrass is an incredibly versatile plant to keepin your garden.

It may not be as well known in Western kitch -ens, but lemongrass is used as a tea in manyAfrican and Latin American countries. Itssubtle, refreshing flavor is well suited for soupsand curries, making it popular in Thai andVietnamese cuisine, where it is used to bal ancehot flavors. And it’s versatile, too, as it pairswell with poultry, fish, beef and seafood.

Lemongrass has long, thin gray-green leavesthat are tough and fibrous. Usually only theoutside leaves and tips are used to cook with.Often they are chopped very fine or discardedbefore serving.

Nutritionally speaking, lemongrass is rich inseveral important vitamins and minerals. It alsocontains very high amounts of iron and man -ga nese, and it is rich in riboflavin, potassiumand copper.

The perennial grass is used extensively inAyurvedic medicine, where it is believed tohelp relieve coughing and nasal congestion.

In Cuba, lemongrass is a folk remedy forhypertension and inflammation. Brazilian folkpractices included serving lemongrass in atea for relaxation purposes. It’s clear thatlemongrass has a long and varied past innatural and Eastern medicines. Modern sci -ence has confirmed that lemongrass hasantifungal properties, which may explainmany of these ancient practices. Pharma col -ogically, citral, a molecule found in lemongrass,has even been used in the synthesis ofvitamin A.

Lemongrass is also used as natural preserv -ative and pesticide. Organic farmers andgardeners may be familiar with homemadeand even store-bought pesticides derivedfrom lemongrass oil. Similarly, many claimthat its essential oil is an effective, chemical-free mosquito repellent. It is considered acitronella grass, and certain species of lem -ongrass are used to make citronella oil, whichis used in soaps and insect-repelling spraysand candles.

Because of its refreshing scent, lemongrassis also used extensively in aromatherapy. Itsessential oil has a light scent that soothesthe senses in much the same way as essentiallavender oil. It can be added to other oilsand balms and used as a massage oil, mois -turizer or lotion. A few drops on the edge ofyour pillow at night can also help relax awaythe day’s stress as you fall asleep. To freshena musty room, mix a few drops of the oil withwater and put into a spray bottle, then lightlyspritz the room for a natural air freshener.

With its delightful flavor, refreshing scent andnutritional content, lemongrass is one of themost versatile plants on earth. Whether it isused to add a citrus kick to a meal, steepedinto a digestion-aiding tea, sprayed arounda musty room, rubbed into the skin or usedin aromatherapy, its light, refreshing scentand flavor can do wonders for your moodand taste buds alike.

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Lemongrass

Family Health


Healthy Smiles Make for Healthy BodiesGood oral hygiene habits are important because they keep the mouth andteeth clean, which helps prevent dental problems such as cavities, gingivitisand bad breath. But a healthy smile means more than just preventing these things. Regular brushing,flossing and visits to the dentist are important to your total body health, not just to your pretty smile.

What your teeth say about your healthIn many ways, your smile is a window intoyour body’s current state of health. Severalclinical studies have found direct links bet -ween poor oral hygiene and serious healthconcerns such as cardiovascular disease,diabetes complications and osteoporosis. Whilea fresh smile doesn’t mean you are immuneto these concerns, it can be a good sign thatyour body is in good shape. On the other hand,a mouth with bleeding gums, cavities andchronic bad breath can be a good indicatorthat the body may be more prone to deve -loping other health problems. Your gums arevery vascular. That means that they containmillions of tiny capillaries that easily absorbthings, including bad things. When this occurs,the circulatory system carries these bad thingsto the areas of the lungs and throughout yourwhole body.

Without proper cleaning, bacteria and othermicroscopic organisms can thrive in the mouth,causing inflammation that may actually rev upinflammation throughout the entire body. Andevery time you swallow, these bacteria enterthe body. It’s also thought that oral bacteriacan enter the bloodstream and release toxins.Since oral health is important to overall health,it is vital that people of every age practice

good oral hygiene. This means brushing fora full two minutes at least twice a day—beforebed at night and again first thing in themorning. Brushing after meals is a good ideatoo. It’s also important to floss at least oncea day, as this removes plaque and debrisfrom in between the teeth and along the gumline that most traditional toothbrushes can’treach. Some automatic electrical toothbrushescan be helpful, especially for those who arephysically handicapped.

The final step to proper oral hygiene is to seeyour dentist at least once every six months.This is probably the most neglected step, aspeople often have bad associations with dentalvisits. When many children and adults thinkabout going to the dentist, they picture painfulprocedures and uncomfortable cleaning ses -sions. However, the more often a person goesto the dentist, the fewer procedures they willneed. Semiannual cleanings help to stop smallproblems before they become big ones.

Brushing, flossing and regular visits to thedentist are not enough to guarantee a healthysmile. Avoiding sugary and acidic drinks suchas soda and flavored sports drinks is impor -tant too, as the sugar and acids in soft drinksattack the protective enamel on your teeth.CoQ10 and its redox partner ubiquinol are

also crucial to healthy gums, and levels ofthese important antioxidants can be low, evenin young people.

Children tend to be even more vulnerable topoor food choices, making it even more im -por tant to teach our kids healthy eating anddrinking habits. A child who is raised in ahouse where water and herbal teas are thedrinks of choice will be much more likely tocontinue those healthy habits as an adult. Don’tkeep soda or other sugary drinks in the fridge.These drinks should be a treat for special occa -sions, not a dinnertime staple.

Less soda and more water will do far more thanjust help protect teeth. Acidic soft drinks causethe body to deplete the calcium stores in itsbones as it tries to neutralize the acid in the drink.These drinks are also diuretics, which causedehydration. The body needs a constant supplyof fresh water in order to look good and feelhealthy.

No matter a person’s age, everybody can ben -efit from good oral hygiene habits; a healthysmile and fresh breath can do wonders foryour mood, your confidence level and youroverall health.

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Family Health



Fruits and vegetables are in the spotlight when it comes to many nutrients,especially antioxidants, but there is another group of edibles that are packedwith free radical scavengers—herbs and spices. Many herbs, spices and their essentialoils are packed with super-potent fat-soluble antioxidants.

These super spices have extremely highORAC (oxygen radical absorbance capacity)values, which is how scientists measureantioxidant power. Clove oil has among thehighest ORAC values ever measured. Forperspective, blueberries, which long agowere dubbed a super-fruit for their antioxidantcontent, have an ORAC value of over 2,000ORAC units per gram. Purified OPCs (Oligo -meric proanthocyanidins) have an ORAC valueof approximately 20,000 ORAC units/gram.While these are certainly high ORAC values,essential oil from the dried flower buds ofthe clove tree has an ORAC value of well over10.5 million per gram (although essential oilof cloves is always used in very small quan -tities, due to its potency). Other essential oilswith high ORAC values are oregano, sage,cinnamon and thyme.

While spices may have a higher antioxidantcontent than fruits and vegetables do, it’srelative to serving size. While you may eatblueberries by the handful, you will never eatcloves, cinnamon, oregano or other spicesthe same way.

Because of their incredibly high antioxidantcapacity, these spices and others are a greattool in the Art of Growing Young becausethey help fight free radicals that cause oxida -tive stress in the body. Free radicals areunstable molecules that enter the body fromsmoking, pollution, pesticides and a widevariety of other sources. Some free radicalsare even created by a healthy body as it main -tains itself. However, oxidative stress resulting

from larger amounts of free radicals hasbeen shown repeatedly in studies to be atleast partially responsible for a long list ofhealth issues that were once thought to beunavoidable side effects of aging.

A free radical is actually nothing more thana molecule that has lost an electron. Whenthis happens, the molecule will try to “steal”an electron from other molecules by “attack -ing” them. This sets off a chain reaction knownas oxidative stress. This will continue in adamaging cycle of attacking and stealingelectrons until it is stopped by an antioxi -dant, which is simply a molecule that willremain stable after willingly donating an elec -tron to a free radical.

After donating an electron to a free radical,an antioxidant will do one of two things: itwill harmlessly decompose or it will borrowan electron from another antioxidant. Ifit does the latter, the antioxidant will be ableto neutralize another free radical. There aregroups of antioxidants that work together,lending each other electrons, so that theycan continue to fight free radical attacks.These groups are known as networks, andthe way they work together makes themexcep tionally good at neutralizing free radi -cals and protecting the body. Spices are fullof antioxidants that work in this manner,which makes them all the more powerful.After spices, OPCs, which occur in almostevery plant food, are probably the next mostpotent and versatile among the antioxidants.

Since free radicals can attack any part ofour bodies, including our DNA—the veryblueprint of who we are—it is important tosupply the body with the widest range ofantioxidants and complete antioxidant net -works as possible. Consuming a wide varietyof herbs and spices will help ensure thatyou provide your body with what it needs tohelp protect against free radical damage.For this reason, it’s important to consume awide variety of antioxidant-rich spices, includ -ing ones you may not normally find in yourkitchen. Herbs and spices that are popularin cuisines from around the world may offerantioxidant protection that’s different fromyour normal diet.

Spices from different cultures can add anexotic and delightful flavor to your meals.One of the most commonly mentioned exam -ple is a staple of the East Indian diet: turmericor curcumin (a component of turmeric). Butthey can take some getting used to after alifetime of eating only regional flavors. To helpprepare your children for a lifetime of antiox -idant protection and delicious meals, dothem a favor and introduce them to a varietyof different flavors early on. Combining avariety of spices with a variety of fresh fruitsand vegetables will help ensure that yourbody receives all the protection it requiresto stay healthy.

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Family Health


Typically people catch athlete’s foot frompublic areas such as gym showers or lockerrooms where they walk barefoot on dampsurfaces. Poor circulation and a depressedimmune system may make contracting thefungus easier.

Most often, athlete’s foot is little more thanan annoyance that causes uncomfortableburning and itching in affected areas andoften gets better on its own. In a few cases,it can present itself in more serious ways.The good news for even the most avid gym-goers is that there are many ways to helpdeal with this fungal infection.

While topical antifungal agents are usuallyprescribed by doctors for treating athlete’sfoot once symptoms appear, there are anumber of natural ways that you can preventand treat athlete’s foot.

One of the best ways to help prevent a flare-up is to keep your feet as dry as possibleand avoid walking barefoot in areas wherethe fungus tends to be spread. Keep a pairof flip-flops in your gym bag so you neverhave to walk barefoot on shower or lockerroom floors.

Some people seem to be more prone toathlete’s foot than others. If you think you areone of these people, take extra care to wear

cotton socks that don’t trap moisture againstthe skin. Also, find shoes with mesh or smallholes near the toes to let fresh air in. Sandalsalso work well to help get plenty of air toyour feet and toes.

If you do find your toes are feeling warm anditchy, soaking your feet in natural antifungalsolutions or natural balms made with thesame ingredients can be beneficial. Garlic,lemon, tea tree oil, colloidal silver, clove oiland oregano oil all possess some antifungalcharacteristics. Some people believe garlicand lemon oils to be especially valuable be -cause they leave an acidic layer on your feetthat may ward off fungal growth.

Even diet can play a role in dealing withathlete’s foot. Foods (such as yogurt) thatcontain live bacteria can be good at fightingfungus. Yogurt contains acidophilus, whichhas been said to help control intestinal, vaginaland oral yeast levels, but it may also helpward off skin fungus.

Including more apple cider vinegar andspices with high antioxidant and antifungalactivity in the diet may also be a good ideafor people who regularly experience athlete’sfoot. Because athlete’s foot is a fungus,does n’t it just make sense that eating morenutrients that scientists have confirmed tohave antifungal properties is a good idea?

We don’t often stop to think about just howbig of a role diet plays in our lives. There ismuch more to the body than just the vitaminsand minerals that we hear about in basichealth classes.

Because a lowered immune system canmake your feet more susceptible to a fungaloutbreak, eating immune-boosting foods canbe quite helpful too. Broccoli, tea, yogurt,mushrooms, sweet potatoes, blueberries,garlic, oats—the list of foods thought to bebeneficial to the immune system is incrediblylong. If you consume a diet rich in a varietyof fresh fruits, vegetables, herbs, teas andspices, you will be supplying your body withthe nutritional support it needs for a healthyimmune system.

The severity of athlete’s foot can range fromslight annoyance to downright painful. Butif you feed your body right and take goodcare of your feet, you can dramaticallyim prove your chances of avoiding this pro -blem altogether.

Athlete’s Foot

Athlete’s foot, or tinea pedis, is a fungal infection in the foot that causes scaling,flaking and itching in affected areas. It can appear either red and inflamed or pale andwhite. It’s caused by a fungus that thrives in moist, warm areas. Despite its name, athlete’s foot isn’tlimited to just the feet and toes. It can spread to any area of the body, especially areas such as thegroin that tend to be warm and moist. However, most people who get athlete’s foot find that itconcentrates in the webbed area between the toes (which also tend to be warm and moist).

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Family Health


attack. Some people are sensitive to weatherand barometric pressure changes. Othersmay find bright lights such as glare from thesun or loud noises such as blaring car hornsbring on a headache. Strong odors includingperfume, paint thinner and smoke have allbeen reported as triggers too. Avoiding envi -ronmental triggers can be especially trying,but with practice it is possible to reduce con -tact with your particular triggers. Sometimesit is as easy as remembering to keep a pairof sunglasses with you at all times.

Certain medications can cause or aggravatemigraines too. Anyone who has a history ofheadaches should be cautious when firstprescribed a new medication, especially oralcontraceptives, which seem to affect migrainesufferers more than other medications. Whenmedications cause migraines, doctors areoften able to find another suitable choicewithout that particular side effect.

As you can see, there are is a long list of pos -sible migraine triggers. Fortunately, nobodyis susceptible to them all at once. In thesecond part of the article we will exploreways to help identify which of these triggersaffect you and find some techniques to loweryour risk of developing headaches, such asfocusing on nutrition, keeping a food diary,tracking patterns and reducing stress.

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As anyone who suffers from migraines can tell you, they are more than just aheadache. Migraines can cause debilitating pain in the head accompanied by nausea, vomiting andextreme sensitivity to light and sound. They can be so intense that sufferers have no choice but to finda dark, quiet place to lie down until they pass. In this two-part article, we will look at common migrainetriggers and explore possible ways to manage your migraines.

While scientists have yet to agree on the exactcauses of migraines, there are quite a fewtriggers. Few people who experience mi -graines are affected in the same way. Oneperson’s trigger may not affect another personat all. A few of the more common ones arecertain foods such as alcohol, chocolate andcaffeine. Hormonal changes, especially inwomen; stress; weather changes; and intensephysical activity can also trigger migrainesin some people.

One of the most common sources of mi -graines can be found in the diet. Some peoplefind certain foods to be triggers. A few ofthe most common are alcohol, especiallybeer and red wine; aged cheeses; chocolate;the artificial sweetener aspartame; monoso -dium glutamate (MSG); salt; and processedjunk foods. Dietary triggers can be tricky topinpoint because our meals are rarely limitedto just one or two ingredients. And two peoplewho both report having migraines triggeredby diet may find that their lists of offendingfoods have nothing in common. Keeping afood diary can be a great help in discoveringwhich foods are more likely to cause yourmigraine. This will be discussed in more detailin part 2 of the article.

Fasting and going too long between mealsalso can trigger migraine attacks, as hungercan cause blood sugar levels to drop.

Fluctuations in estrogen during menstruationseem to trigger headaches in many womenwith a history of migraines. During their periods,

women can experience a major drop in estro -gen levels, which appears to be a migrainetrigger. Consequently, hormonal medicationssuch as oral contraceptives can be very hardon some women who experience migraines.

Whether it’s from the workplace, a strainedfamily relationship or any other source,stress is probably the second-most-commonmigraine trigger. Chronic stress that canbuild up slowly can be dealt with, but evensituations that cause high levels of acutestress can cause one suddenly. These areharder to prevent and often come in the formof a headache after a run-in with a boss orparticularly painful argument with a spouse.While stress levels seem to be rising asmodern society moves at a faster and fasterpace, there are countless ways in which todeal with daily stress. If stress is a trigger foryour migraines, be sure to read the secondpart of this article, as it will detail many helpfulways to avoid this particular trigger.

Intense physical exertion may cause migrainesas well—from a particularly grueling workoutto a long flight of stairs to increased sexualactivity. If you find that physical exertion isone of your triggers, don’t worry. There aremany low-impact exercises and techniquesto manage your lifestyle that will let you keepregular physical exercise in your daily lifewhile reducing your chances of developinga headache.

There are quite a few environmental stimuliand changes that can trigger a migraine

Migraine ManagementPart 1

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Ask The ExpertIs there an agelimit on exercise?Absolutely not! You are never too old tobenefit from regular physical activity, al -though as you age the kinds of activityyou engage in may need to be adjusted.For safety’s sake, elderly individuals andanyone who has lived a sedentary life -style for some time should consult adoctor before beginning a new exerciseroutine, and older or frailer individualsshould exercise with expert supervisionto avoid injury. That said, people at everyage can experience great benefits fromstaying physically active.

Do coffee, tea and soda contrib uteto the eight glasses of water Ishould drink every day?

While coffee and tea can have a healthy place in your daily diet,they generally should not be considered a part of your eight glasses(two quarts/liters) of daily water intake. Unfortunately, many peoplethese days consume most of their water as coffee, tea, alcoholicbeverages, and diet sodas. These drinks actually can have a netdehydrating effect on the body, which means you would need toconsume even more water. Because caffeine and alcohol arediuretics that promote the removal of water from the bloodstream,any caffeinated drink will cause you to become even thirstier in thelong run. In addition, sodas add a tremendous acid load to thebloodstream, which can cause calcium and magnesium loss in thebody. Soft drinks should be an occasional treat, not the dinnertimestaple they have become. Fresh, clean water should always be yournumber one choice when thirsty, though herbal (noncaffeinated)teas can be equally or even more health promoting. On a scale of10, for instance, pure water consumption would rate at 10 whilecoffee and black tea may be a 7, green tea a 9.

Is there really such a thing as a “good” carbohydrate?Contrary to what many fad diets are saying these days, not allcarbohydrates are bad for you. When it comes to carbohydrates, thedifference between good and bad is decided by how fast a food isdigested. The speed in which the body can convert what is eateninto blood sugar (glucose) is called the glycemic index. Simple tablesugar is used as a reference, with a value of 100. Foods that convertinto glucose more rapidly than table sugar have a higher number,while foods that convert to blood glucose more slowly have a lowernumber. Foods with a high glycemic index stimulate more insulinrelease than foods with a low glycemic index. For most people, andespecially anyone who may be carbohydrate-sensitive, carbohy -drate-containing foods with a lower glycemic index are much preferred.This concept can become even more complex when you begin totake glycemic load into consideration as well. Glycemic load takesinto account both the glycemic index and the amount of sugars andstarch present in the food. Some foods, such as cooked carrots, havea relatively high glycemic index, but a relatively low glycemic load,because their available carbohydrate content is low—as contrastedto a baked potato, which has both a high glycemic index and a lotof starch, giving it a high glycemic load. However, as a general rule,good carbohydrates will supply the bodywith a healthy, longer-lastingsource of energy and shouldbe included in the diet. Badcarbohydrates (whichinclude all refinedflour and sugarproducts) shouldbe avoided when -ever possible.

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growing the art of young...for every 10 grams of soluble fiber a per - son ate each day, 3.7 percent less fat around the midsection was gained over time. Beans of all kinds are very