Dr. Lorna's Coaching Blog

Spring is Here!

2008-04-18T23:19:00.010-04:00

Happy Spring!

Spring is a time for spring cleaning, of seeing the seeds that were planted earlier in the year start sending up new shoots, planting flowers, and celebrating the warmer, longer days! Isn't it so inspiring to be able to go out and just enjoy the beauty of nature? The birds and the plants know that it is that special time too! The birds that spent the winter in the south are coming back, most with their nuptial dresses (plumage on) ready to find a mate and start new families, the birds who braved the winter are setting up house and defining their territories by singing and letting the world know that that space is theirs. Spring is such a wonderful time of the year!

The change of season is also a time to look back at the season that just passed and reflect on how we spent the time. We will never see the winter of 2007-2008 again. Did we make it count?

When we greet the New Year and make those famous New Year's Resolutions, what we are doing is planting seeds for our year. The winter is when you decide what seeds you are going to plant, where you are going to plant them, and then prepare the soil. When spring comes we start seeing the tender shoots that our seeds have sprouted. What comes up is what we have nurtured and watered during the winter months. In order to have those seeds turn into strong plants, ready for their spring growth, we need to continue watering, pruning to get rid of any weeds that may come up, and tending those tender shoots so that they do not get overexposed to the elements.

Where are your New Year's resolutions? Have you been tending them and watching them send out new shoots or did you abandon the seeds after you initially planted them? Spring is here! It is not too late to go back to those resolutions and pick the one(s) that you are really committed to helping grow and start clearing away the weeds, start watering, and start nurturing. What you choose to do now and what you pay attention to will grow and flourish! Take time to find at least one resolution that you made this year and tend to it like you would a plant that you want to see live and grow. You will be amazed what you will have by the next season!

If you want to take one of your New Year's resolutions and see it grow into reality, contact me at (210) 492-672 or e-mail me at lorna@ichoosesuccess.org. We can talk about your strategies for spring time!

What is stopping you? Strike when the Iron is Hot!

2008-03-20T11:12:00.000-04:00

This morning I got up very inspired to write an article for my blog. I had something important to share which is what got me out of bed this morning. After doing my morning routine, the hot idea slipped me, and I still have not been able to re-find it in the "filing cabinet" of my brain! What did I learn from that?

My maternal grandfather was a blacksmith who helped build the Panama Canal. One of the cardinal rules of blacksmithing is to "strike while the iron is hot!"

In looking back, I have noticed that most successful people have a system that makes their success a no-brainer. One to the tools in the success tool box is to catch their newly formed idea and process it immediately in one of two manners: they write it down in a journal or notebook that is kept at their desk, or they put it in an 'idea folder' with a date in which they will get back to it, sometimes they jot down the key words that will jog their memory when they get back to it. Doing this allows them to keep the idea alive and yet frees their current thought processes from trying to hold one idea down while doing something else.

What wonderful ideas have you had today? What did you do with them? Ideas are like seeds. They need planting in good soil and nurturing in order to grow to be fruitful and serve others. What system do you have in place to make sure that you take care of your seeds and new plants?

If you have any thoughts or a system on ‘idea-nurturing’ that you want to share, please respond in this blog or e-mail me at blog-replies@IChooseSuccess.org, and I will share them with the readership.

Today is the only day that we have; make it a masterpiece!

Coach Lorna

The Power of Your Thoughts

2008-02-09T22:45:00.000-05:00

I was cooking for friends that were coming over for dinner when I realized that I was in seventh heaven, feeling empowered, on top of the world, and in control of my destiny! The feeling was soooo strong and all encompassing; the clarity that I had about my future was crystal clear! I had never felt so sure of myself, of my purpose in life, and in what I could accomplish. My plan encompassed starting a mastermind group, a book club, and propelling my transformational coaching into the stratosphere! I could see touching the lives of many women and helping them have the same feeling of power and of being 100% responsible for our actions, our reality and our destiny. What had happened to have me on such a high?

In Texas, and specifically San Antonio, the residents are being plagued by Mountain Cedar allergies. Mountain Cedar is one of the few trees that send out their pollen in the winter. I have been suffering through that, along with having caught the bug of the month. So, I am not feeling at 100%. Yet, what happened?

I changed my thoughts and once I did that, the natural succession of events occurred. You see Thoughts beget Feelings which beget Actions which beget Results.

I had been struggling with lack of clarity and a messy desk in addition to wanting to make 2008 be a great year for me. It all started with my coach helping me set my intentions for 2008. Once I was able to write down in detail who I wanted to be by Dec. 31st, 2008, and was able to clean my desk so that my thoughts could be clear, I was able to see and figure out what steps I needed to take in order to be who I want to be and to do all the amazing things I want to have accomplished by the end of this year.

All of the major pieces fell in to place rather quickly, once I was clear. I am now able to see how I am going to be able to live my life’s purpose, and I see my vision right in front of me. It is the beacon towards which I will travel this year.

I plan on having other people join me. One cannot live a life of purpose alone. I am interested in finding women who are willing to take personal responsibility to make 2008 their best year yet and have fun doing it. Women who accept responsibility for 100% of their lives, who want to invest in themselves and help others; who are ready to live a life of purpose and of choice. So I am inviting the first 15 women who write to me and who are willing to commit to a year of growth and transformation to join me in this journey. When you e-mail me, we will discuss the details of our journey together.

I am excited about this, and I am looking forward to having 2008 be a great success!

Success Strategies for 2008 Workshop

2008-01-07T22:56:00.000-05:00

Get ready for your best year yet!!! Join me as I present the workshop "Success Strategies for 2008". The workshop will take place this Saturday, January 12th, from 1pm to 3pm.

Plan Your Year and Work Your Plan

Turn your good intentions into tangible results
Create a year long strategy that will keep you focused on your target
Learn the success secret for living a healthy lifestyle and loving every minute of it!

The investment is $200 per participant. For more details or to register, call 210-492-6872.

"Each of us is great insofar as we perceive and act on the infinite possibilities which lie undiscovered and unrecognized about us." -- James Harvey Robinson

Presentation: The Keys to Our Success are Our Choices

2007-12-03T17:50:00.000-05:00

Join me for a presentation I'll be doing on Wednesday, December 12th, 2007. I'll be presenting on "The Keys to Our Success are Our Choices" at Anne Marie's at Devonshire Place.

The address is 12475 Starcrest in San Antonio, TX
210-545-2249

Networking begins at 11:30am, and the lunch meeting follows until 1pm.

Keep in mind that motivation as well as success is an inside job and that success is a choice you make!

Lorna's Book Recommendations

2007-11-17T21:41:00.000-05:00

Looking for a good book to read? I'd highly recommend Eckhart Tolle's book, A New Earth: Awakening to Your Life's Purpose. It is a spiritual classic with layers of insight. If you liked The Power of Now, this is a must read for you.

What do green leafy vegetables and cruciferous vegetables have to do with women’s health?

2007-10-10T13:12:00.000-04:00

Estrogen and its implication in women's health has been an issue of concern because of the detrimental implications that scientific studies have shown in a group of women who were given estrogen replacement therapy. The question is how can a hormone that our body produces and that we need for vital functioning cause such havoc?

The term “estrogen” is used collectively for a group of female hormones constructed on a cholesterol molecule base. In the non-pregnant female these are mainly Estrone (E1) and Estradiol (E-2). During pregnancy the placenta makes Estriol (E-3). They each have a specific role to play in our bodies.

Hormones are chemical messengers that cause profound changes within their target cells. These chemical messengers are broadcast by the endocrine system to all of the cells in the body. Only the cells with the specific receptors get the message. The receptor is where the hormone docks and once docked it gives the cell orders to be followed.

Excess circulating hormone is cleared from the body via transformation into a disposable form and then excretion in the bile or urine. There are three sites in the estrogen molecule where these changes can occur. Changes in the 2-H site are associated with less cancer than changes in the other two sites.

What determines how the estrogen molecule is metabolized is not well known. We do know that our genes have some control and studies have shown that eating a diet rich in green leafy vegetables can help with giving excess estrogen safe passage out of the body. How does this happen?

Cruciferous vegetables (such as broccoli, kale, & Brussel sprouts) contain the nutrients that facilitate the change at the 2-H site. Other phytochemicals found in green leafy vegetables also take part in the facilitation of the estrogen being transformed into a metabolite that is harmless to the body. When a woman’s intake of these vegetables is decreased or non-existent, then the option of the molecular change at the 2-H site disappears and the molecule goes on to the two other options that are more biologically active. These options have been associated with increased cancer of the female reproductive organs.

We may not be able to change our genes, but we do have a choice in what we eat. Knowing one way that green vegetables can prevent cancers enables us to make better choices when we are in the supermarket shopping for food or when we are at the restaurant.

LIFE, STRATEGIES, & ACTION

2007-07-31T23:30:00.000-04:00

Take Control of Your Life and Live a Life of Choice

Lorna L. Engleman, MD, Lifestyle Coach, will present a 30 minute interactive presentation on lifestyle coaching on Aug. 8th at Brumley’s at 30815 Hwy 281N, Bulverde, TX, from 11:30 AM – 1:00PM. The presentation will be part of the Hill Country Chamber of Commerce Power Luncheon.

The purpose of the presentation will be to show the audience what coaching is and to experience a coaching session. At the end of the presentation the participant will have a template that they can follow that will help them move forward on whatever situation they are stuck in or help them start on the path to achieving a goal that has been eluding them. The focus of the presentation will be a balanced lifestyle.

Dr. Engleman’s theme is the importance of making good choices in life. Most people are not aware of how they create what happens in their lives. Because of this many people find that their lives and lifestyles are out of control. With coaching a person can become empowered to make the necessary life changes to live a life of their choice.

Dr. Engleman’s mission is to empower women to live the life of their choice by bridging the gap between where they are now and where they want to be, by helping them find the tools and strategies that will work for them.

“When you consciously choose your responses to life, you purposefully create the life you desire.” – Total Life Coaching

RSVP: (830) 438-2025

Fruits and Vegetable Intake helps Prevent Deep Vein Thrombosis

2007-05-13T20:13:00.000-04:00

A recent study done at the University of Minnesota explored the relationship between diet and the incidence of venous thromboembolism (clots in the veins). Thromboembolism is a subject very important to those, especially women and older people, who sit for prolonged periods, such as is often the case in airline flights and long drives.

The study, which was based on 12 years of observation of thousands of adults in 4 states, showed a relationship between the 'Western' diet (which is rich in red meats and processed foods, while low in fish, fruits, and vegetables) and an increased incidence in venous thrombosis. It also showed that whereas eating at least one serving of fish a week gave protection, eating fish more often didn't add to the protection. This is in contrast with eating fruits and vegetables: as one continued to eat more and more of them, the protection continued to increase.

Dr. Steffen, who was the lead investigator, said 'People eat foods, not just nutrients. The whole food contains a myriad of nutrients and food compounds that interact with each other, and it is the whole package that works to prevent or promote disease.'

Circulation . Published online December 18, 2006

Are you reading your food labels?

2007-04-29T20:04:00.000-04:00

If you have been following the news, you are aware that trans fats are being banned in restaurants and also in processed foods. That has left the food industry looking for a viable replacement. Well, it seems that they have found one. It is called interesterified fat. Unlike trans fats, they are not required to be listed in the food label. If it is listed, it is under the names of 'fully hydrogenated' or even 'interesterified fats'. Dr KC Hayes from Brandeis University, Waltham, MA, who has been studying fats for 35 years, stated in a Heartwire interview that interesterified fats are already on the market, being used primarily as a replacement for trans fats in margarines and baked goods.

Dr. Hayes did a study where he compared the effects of trans fats, interesterified fats, and saturated fats (specifically palm oil) on cholesterol levels - LDL/HDL ratios - and fasting blood sugars on 30 subjects for a period of 4 weeks. His findings, which were published in Nutrition & Metabolism 2007, 4:3 (15 January 2007), showed that interesterified fats raised fasting blood sugar and LDL/HDL ratios as much as trans fats do.

What this means to you is that it is extremely important to read the nutrition fact labels on the foods you buy and to avoid processed foods as much as possible. Fats that are not found in nature and are manufactured may damage your health by affecting your insulin metabolism and your lipid levels. High LDL/HDL ratios and high blood sugars have been associated with heart disease.

Source: Heartwire , a professional news service of WebMD, can be found at www.theheart.org, a Web site for cardiovascular healthcare professionals.

Good Reason to Exercise

2007-04-26T23:12:00.000-04:00

Have you noticed in the news that recent findings have shown that doing brain teasers can help prevent memory loss and the decline of other mental functions? Well there is something else that has similar powers: exercise! Before you groan and say that you don't have time, think of it this way: if you don't take time out to exercise now, later on you may have plenty of time not knowing who or where you are. Which is the best exercise to prevent memory loss? A study that was done at the University of Illinois and headed by Professor Arthur Kramer, looked at the effect of walking over a period of six months. But if walking is not your cup of tea, then the best exercise will be the one that you will do! For more information on this subject, click here, and click on the downloadable publications link.

The Naked Truth about Vitamin E - Part II

2007-04-09T01:09:00.000-04:00

Best Food Sources

In last month's newsletter I covered vitamin E from the perspective of what it is. This month I am going to cover what it does and where you can find it in food.

You will recall that Vitamin E is really a team of molecules that together get the job done. If they are separated, they lose most, if not all, of their effectiveness.

Vitamin E can be considered to be one of our body's body guards since it is one of our main defenders against oxidative damage. It protects lipids (fats) from oxidation (becoming rancid). Lipids are found in every single cell membrane of our body as they are part of the membrane. Think of it as paint on the walls of your house; it protects the walls from damage from the elements. If you have a bad paint job because the quality of the paint was not good or you did not paint your house at all, you would end up with accelerated deterioration of your walls. It is the same thing in the body. When free radicals are allowed to roam free in the body they tend to get into mischief and produce damage to the cell membranes. Vitamin E neutralizes those free radicals and once they are neutralized they can be disposed of safely. Damaged cell membranes tend to become brittle and leak, leading to premature cell death. Leakage of the cell contents may end up in the b lood stream or surrounding tissue causing inflammation. This inflammation can occur anywhere in the body. We are most used to hearing about inflammation in the joints causing osteo (degenerative) arthritis and in the arteries, causing heart attacks. It is especially important for our blood cells and lung cells as they are exposed to oxygen and face the highest risk for oxidative stress or damage.

Where is Vitamin E found? Our bodies do not produce Vitamin E and neither do animals, so there will not be much vitamin E in meats unless the animal was fed plants rich in Vitamin E. To find vitamin E, we have to go to the plant kingdom. Plant products that are rich in fat can be grouped into three groups: legumes & grains, vegetables and vegetable oils, some fruits like avocados, and nuts. Examples are: rice, barley, oats, and wheat germ, almonds, pistachios, peanuts, and hazel nuts, and vegetable oils, especially wheat germ oil.

It is especially important to eat a well rounded diet that contains a mix of fruits, vegetable, legumes, seeds, and grains because it will provide you with the full team of Vitamin E players!

The Naked Truth about Vitamin E - Part 1

2007-03-23T17:03:00.000-04:00

A lot of controversy has surrounded Vitamin E in recent years, leading one to wonder, what should one do? Should we take the supplement or not? Some doctors say no; others say that a small dose is all right. What is the problem with Vitamin E?

Vitamin E was discovered in 1922 at the University of California. Herbert Evans and Katherine Bishop discovered it in green leafy vegetables. They discovered this when studying rats. They found that rats who ate a basic diet of rancid lard failed to reproduce. It was given the name Vitamin E or anti-sterility vitamin, because when the rats were fed a diet rich in vitamin E (green leafy vegetables, vegetable oils, and nuts), the rats were able to reproduce.

Vitamins are divided into two broad types: water soluble and fat soluble. As their names imply, some vitamins dissolve in water (Vitamin C) and some dissolve in fat (Vitamin A, D, E). The reason for this is that the body has two basic types of environments: lipid (fats) and water. The fat soluble and water soluble vitamins are specific to the environment where they can dissolve and do their work of scavenging free radicals, which is why they are called anti-oxidants.

Vitamin E, though commonly considered to be only tocopherol - and we usually equate it to alpha-tocopherol -- is really a complex of at least twelve tocopherols and tocotrienols which are further divided into non-desmethyl and desmethyl Vitamin Es. It has been found in recent studies that the non-desmethyl vitamin Es (alpha-tocopherol and alpha-tocotrienol) do not share the beneficial effects of the desmethyl vitamin Es (gamma and delta isomers of tocopherols and tocotrienols). [An isomer is any two or more substances that are made up of the same elements in the same proportions, but differ in properties because of differences in the arrangement of the atoms. (http://www.dictionary.com/). Different arrangements in the same molecule produces different effects in our body.]

In nature, meaning in food, Vitamin E travels as a complex or group. I liken it to a football team; there are different types of players, and it takes all of them to make a touchdown and to win a game. You cannot send in 11 quarterbacks and expect to win a game. That is what you are doing when you take Vitamin E as a supplement. You end up with a lot of the same molecules and no other molecules to help do the job at hand. Recent studies have shown that sometimes this overload of the same molecule (alpha-tocopherol in doses of 400mg or greater) can promote disease rather than prevent it.

You might say, 'But my vitamin E is natural'. Well, consider this: once alpha-tocopherol is separated from its complex, it becomes unstable in storage, meaning that the duration of its shelf-life is decreased. Vitamins that are exposed to oxygen undergo oxidation - that is what you see happens to an apple that turns brown. The vitamin C has oxidized and turned the apple brown. To improve the stability of any vitamin E molecule it is esterified, which is a process where a molecule containing carbon is combined with an alcohol to make it more stable and last longer when exposed to oxygen. The fact that it is more stable means that it is now less able to act as an anti-oxidant, because it will not react with oxygen, therefore rendering it useless to do its job. Also, one has to consider the fact that when alpha-tocopherol is separated from its 'team mates' it loses up to 90 % of its potency!

Other Vitamin E preparations state that they are 'mixed tocopherols'. That means that they have a pre-determined amount of esterified alpha-tocopherol and lesser amounts of other tocopherols. Other formulations are called 'full spectrum vitamin E' which are not uniform in the amount of tocotrienols that they contain and are usually low in or have no delta-tocotrienol and are high in alpha-tocotrienol and tocopherols. None of these preparations have the same ratio of tocopherols (there are 4) and tocotrienols (there are four) that are found in food.

The last Vitamin E that we need to consider are the mixed l-d alpha-tocopherol. L-D stands for levo and dextro. Dextro is the shape of the alpha-tocopherol found in nature and Levo is it mirror image. It was thought that the Levo form was harmless but that has been lately brought into question. Molecular receptors and vitamins work on a lock and key system. Only the correct key will fit in the lock and turn it. If you try to put in a mirror image of a key into a lock, do you think that it would fit in the lock?

So, what should we do? Where should we get our Vitamin E and in what form? I believe the clinical evidence backs up the theoretical reasoning that we should get it from food.

Garlic and Onions May Prevent Cancers

2007-03-18T11:37:00.000-04:00

In the American Journal of Clinical Nutrition, Italian researchers reported that people whose diets are rich in onions, garlic, and other members of the allium family, had a much lower risk of several types of cancer than those who avoid them.

The researchers concluded that garlic and onion consumption could be a maker for a healthier lifestyle and a more varied diet.

Celery is Deceptively Rich in Phytonutrients

2007-03-16T13:02:00.000-04:00

Did you know that celery was not eaten as a food until the mid-1600s? Today it is touted for its 'negative calories'. Some people think that you burn more calories chewing and digesting celery than it actually supplies! While that is wishful thinking, there are still many advantages to celery, mainly its richness in phytonutrients. Just 2 medium stalks provide you with 1.2 gm of fiber, Vitamin K, Vitamin C, Folate, Calcium, Potassium, Sodium, and Phosphorus; and those are the notable nutrients! There are thousands of other nutrients in celery that we either don't know about or do not have the technology to measure.

Risk Factors for Cancer Death

2007-02-26T20:47:00.000-05:00

More Than One Third of Cancer Deaths May be Attributable to Nine Modifiable Risk Factors is one of the headlines on the Medscape Medical News sent out Nov. 21, 2005. Though this may seem like 'old news' it is still true today. We have more control over our health and its outcome than we give ourselves credit for. The nine factors that are mentioned are very modifiable depending on what each one of us thinks is possible.

Here they are: smoking, excessive alcohol use, low consumption of fruits and vegetables, high body mass index, physical inactivity, unsafe sex, urban air pollution, indoor use of solid fuels, and injections from healthcare settings contaminated with hepatitis B or C virus.
In high-income countries smoking, alcohol use, and overweight and obesity were the most important causes of cancer.

Source: Lancet. 2005; 366:1784-1793

Major Cognitive Decline Linked to High Fat, High Copper Diet

2007-02-25T00:20:00.000-05:00

In the August 2006 issue of the Archives of Neurology a study was published where they found that a diet high in saturated and trans fats, coupled with a high intake of copper may be associated with a significantly accelerated rate of cognitive decline in older adults.
The Study was done at Rush University Medical Center in Chicago. The researchers found high amounts of dietary saturated and trans fats and total copper intake of 1.6 mg/day or more had an impact on an individual's cognitive function that was the equivalent of adding 19 years to their age.

They did not find that copper was harmful at all in people who did not have this high-fat diet. 'But the combination of the two had a significant detrimental effect,' said principal investigator, Martha Clare Morris, ScD, when she was interviewed by Medscape.

What can we learn from this study? Try to avoid trans fats (partially hydrogenated oils) as much as possible in addition to saturated fats. If you cannot change your dietary patterns and you are taking copper supplements, perhaps you should look at decreasing your intake of the supplement.

Estrogen Metabolism

2007-02-16T00:41:00.000-05:00

Estrogen: 'Bad Girl' or 'Good Girl'? Estrogen and its implication on our health has been a subject on women's minds ever since the news came out a few years ago about the risks of hormone (estrogen) replacement therapy (HRT). Large studies showed increases in heart disease, cancers, overall mortality, and now even dementia in HRT users. But how can that be? Estrogen has beneficial effects on our health including protecting us from heart disease. The answer probably is multifactorial, but more and more interest is being shown in the effects of the active metabolites of estrogen.

The term 'estrogen' is used collectively for a group of female hormones constructed on a cholesterol molecule base. In the non-pregnant human these are mainly Estrone (E-1) and Estradiol (E-2). During pregnancy the placenta makes Estriol (E-3). But in nature, there are many different estrogens, over 100 of which are found in the equine (horse) estrogens found in HRT and other medications.

Hormones are chemical messengers that cause profound changes within their target cells. The way the endocrine system broadcasts its hormonal messages is like a radio broadcast. It is sent out to all cells, but only the cells with the specific receptors (radios) get the message. The receptor is where the hormone docks and once docked it manifests its effect on the cell.

Excess circulating hormone is cleared from the body via metabolism to a disposable form, the metabolite. The first step with estrogens is hydroxylation, followed by methylation, then excretion into the urine or bile and elimination. The importance of this is that the hydroxylation can occur at three different sites on the estrogen molecule, and since these hydroxylated estrogens (estrogen metabolites) also have biologic activity, it is important at which site it occurs. Studies have shown that women who hydroxylate their estrogens on the 2nd carbon have less cancer than those who do so on carbon No. 4 or No.16. The 2-hydroxyl to 16- hydroxyl ratio (2-H/16-H) is how this is expressed; and the higher the ratio, the better for the lady.

What determines how the estrogen will be metabolized? That's what isn't known. Of course a good bet is: your genes. But why would genes that metabolize it in a way that is detrimental to longevity be selected for? Therefore environment, nutrition, and lifestyle are suspected to play a major role.

Cruciferous vegetables (and undoubtedly others as well) contain phytonutrients that increase the 2-H/16-H ratio. Steps further down the metabolic pathway are also nutrition-dependent and these steps effect the make up of the metabolic profile that includes quinones (carcinogenic) and neurotransmitters (catecholamines & serotonins) that have an effect on mood and personality. Lycopenes, flavonoids, isoflavones, lignans, and catechins have also been shown to influence estrogen metabolic pathways.

Sound empiric advice then, since you can't change your genes, is to have as varied and nutritious a diet as possible to maximize your 2-H/16-H ratio AND when you reach that age where you may need to supplement your naturally produced estrogen, consider doing so with those estrogens (E-1 and E-2) that your body naturally produces.

Activity After Eating

2007-02-13T19:31:00.000-05:00

Activity after eating might be better than it sounds. After eating a meal that is heavy in fats, the diameter of our arteries gets smaller (constriction) for a period of up to 8 hours. Recent research has shown that if you walk or do some type of physical activity right after eating, you prevent that constriction. When arteries constrict two very important things happen: your heart has to pump harder (increase in blood pressure) and less blood gets to the organs, e.g. the heart. That explains the phenomenon that is occasionally seen of people having a heart attack after eating a big fat-filled meal.

The 75% Rule

2007-02-10T00:28:00.000-05:00

75% Rule is an easy way of portion control without counting calories and depriving yourself. When you serve yourself a serving of whatever you are going to eat, divide the amount in four and discard one fourth (or save for another meal)! That way you have decreased the size of the portion that you are going to eat and you saved yourself from consuming anywhere from 100 to 250 extra calories!

Food Sources of Vitamin E

2007-02-06T13:45:00.000-05:00

Food Sources of Vitamin E - ranked by milligrams of vitamin E per standard amount; also calories in the standard amount. (All provide ≥ 10% of RDA for vitamin E for adults, which is 15 mg a-tocopherol [AT]/day.)

Food, Standard Amount , AT (mg) , Calories

Fortified ready-to-eat cereals, ~1 oz , 1.6-12.8 AT (mg), 90-107 calories
Sunflower seeds, dry roasted, 1 oz , 7.4 AT (mg), 165 calories
Almonds, 1 oz , 7.3 AT (mg), 164 calories
Sunflower oil, high linoleic, 1 Tbsp AT (mg), 5.6 , 120 calories
Cottonseed oil, 1 Tbsp , 4.8 AT (mg), 120 calories
Safflower oil, high oleic, 1 Tbsp , 4.6 , 120 calories
Hazelnuts (filberts), 1 oz , 4.3 AT (mg), 178 calories
Mixed nuts, dry roasted, 1 oz , 3.1 AT (mg), 168 calories
Turnip greens, frozen, cooked, ½ cup , 2.9 AT (mg), 24 calories
Tomato paste, ¼ cup , 2.8 AT (mg), 54 calories
Pine nuts, 1 oz , 2.6 AT (mg), 191 calories
Peanut butter, 2 Tbsp , 2.5 AT (mg), 192 calories
Tomato puree, ½ cup , 2.5 AT (mg), 48 calories
Tomato sauce, ½ cup , 2.5 AT (mg), 39 calories
Canola oil, 1 Tbsp , 2.4 AT (mg), 124 calories
Wheat germ, toasted, plain, 2 Tbsp , 2.3 AT (mg), 54 calories
Peanuts, 1 oz , 2.2 AT (mg), 166 calories
Avocado, raw, ½ avocado , 2.1 AT (mg), 161 calories
Carrot juice, canned, ¾ cup , 2.1 AT (mg), 71 calories
Peanut oil, 1 Tbsp , 2.1 AT (mg), 119 calories
Corn oil, 1 Tbsp , 1.9 , 120 calories
Olive oil, 1 Tbsp , 1.9 AT (mg), 119 calories
Spinach, cooked, ½ cup , 1.9 AT (mg), 21 calories
Dandelion greens, cooked, ½ cup , 1.8 AT (mg), 18 calories
Sardine, Atlantic, in oil, drained, 3 oz , 1.7 AT (mg), 177 calories
Blue crab, cooked/canned, 3 oz , 1.6 AT (mg), 84 calories
Brazil nuts, 1 oz , 1.6 AT (mg), 186 calories
Herring, Atlantic, pickled, 3 oz , 1.5 AT (mg), 222 calories

Source: Nutrient values from Agricultural Research Service (ARS) Nutrient Database for Standard Reference, Release 17. Foods are from ARS single nutrient reports, sorted in descending order by nutrient content in terms of common household measures. Food items and weights in the single nutrient reports are adapted from those in 2002 revision of USDA Home and Garden Bulletin No. 72, Nutritive Value of Foods. Mixed dishes and multiple preparations of the same food item have been omitted from this table.

Do the Risks of Eating Fish Outweigh the Benefits?

2007-02-06T13:43:00.000-05:00

A recent study done by researchers from the Harvard School of Public Health (HSPH) found that the benefits of eating a modest amount of fish per week - about 3 ounces of farmed salmon or 6 ounces of mackerel - reduced the risk of death from coronary disease by 36%. Also, in their review, they found that the intake of fish or fish oil reduces total mortality - death from any causes -- by 17%. In recent years, concerns have been raised about chemicals found in fish from environmental pollutants, including mercury, PCBs, and dioxins; which has led to some confusion.

The nutritional benefit of eating fish (finfish or shellfish) is derived from the fact that fish is high in protein and omega-3 fatty acids. The two principal types of omega-3 fatty acids are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) which are found in fish. The body can produce EPA and DHA from another essential fatty acid, ALA (alpha-linolenic acid), found in flaxseed oil, canola oil, soy oil, and walnut oil. The only problem is that this conversion only occurs to a limited extent.

The importance of the omega-3 fatty acids lies in the fact that they have a number of heart-healthy effects, including reducing triglyceride levels, raising the levels of HDL (good cholesterol), reducing levels of homocysteine, and reducing blood pressure.
'Overall, for major health outcomes among adults, the benefits of eating fish greatly outweigh the risks,' said Dariush Mozaffarian, lead author of the study and an instructor in epidemiology at HSPH and in medicine at Brigham and Women's Hospital. 'Somehow this evidence has been lost on the public.'

Source: The Journal of the American Medical Association, Oct. 18 th, 2006 issue.

Want to Live to 85? Stay Trim.

2007-02-03T18:55:00.000-05:00

A study published in the Journal of the American Medical Association suggests middle-aged men who lose excess weight and avoid other risk factors such as smoking, significantly increase their odds of living longer without the disease and disability that often accompanies old age. The findings also suggest that the damage from a harmful habit in mid-life, like smoking or over-indulgence in alcohol, can be reversed and will payoff in longevity, says Thomas Perls, director of the New England Centenarian Study at Boston University.

--As Reported by USA Today

Chocoholics Rejoice! More Health Benefits Found

2007-01-28T10:03:00.000-05:00

Research originally designed to measure the effects of aspirin on blood has yielded additional information about the health effects of chocolate. The study found that the platelets in the blood of chocolate-eaters were slower to clot than the blood of volunteers who resisted eating chocolate. In a urine test, the chocolate lovers also were discovered to have lower levels of thromboxane or platelet waste. This biochemical effect is similar to aspirin in reducing platelet clumping, a major risk-factor for heart attacks, researchers say.

As Reported by CNN

Vitamin D and Gums

2007-01-22T17:31:00.000-05:00

Vitamin D may help prevent the inflammation that causes bleeding gums, and that may eventually lead to periodontal disease, say dental experts at Boston University and elsewhere. Earlier studies had suggested that vitamin D can also prevent periodontal diseases by strengthening bone.

Source: American Journal of Clinical Nutriton 82: 575, 2005.

Note: Vitamin D is produced in the body in response to sunlight exposure. Dietary sources of vitamin D are hard to come by. Fatty fish, such as salmon and mackerel, contain large amounts of vitamin D as do eggs, liver, fortified dairy products and orange juice. Other sources are multivitamins or vitamin D supplementation.

For more information on Vitamin D go to http://ods.od.nih.gov/factsheets/vitamind.asp. It will take you to the Dietary Supplement Fact Sheet: Vitamin D. Also, the November 2006 issue of Nutrition Action Health Letter features Vitamin D.

Vitanmin D May Slow Breast Cancer

2007-01-18T14:21:00.000-05:00

Oct. 17, 2006 -- Vitamin D may slow the progression of breast cancer, according to a small new study.

A recent study done by British researchers found that women in early-stage breast cancer had much higher levels of vitamin D in their blood than women with more advanced disease. It has also been shown that vitamin D levels are lower in women with breast cancer in comparison to healthy women. These results suggest that vitamin D may play a role in promoting the progression of breast cancer.

--S: Palmieri, D. Journal of Clinical Pathology, Oct. 17, 2006, online first edition. News release, BMJ Specialist Journals

Can the Sun Help Prevent Ovarian Cancer?

2007-01-14T10:28:00.000-05:00

A new study suggests that modest sun exposure and vitamin D could lower the risk of ovarian cancer in women. The study, which appeared in the American Journal of Preventive Medicine, finds that women in sunnier regions of the world have a significantly lower risk of ovarian cancer than those who dwell in colder climates.

A growing number of studies have now linked vitamin D intake to a decreased risk of cancer. 'It's particularly important to find ways to lower ovarian-cancer risk, because there is no good way to detect it early,' said lead study author Dr. Cedric F. Garland of the University of California .

As Reported by MSNBC

Eating and Nutrition

2007-01-11T10:48:00.001-05:00

By H. Dodge Engleman, MD

Nutrition is becoming more of a concern to many Americans of late. General interest newspapers and magazines are frequently running stories about it, and now specialty periodicals have arrived that are purely devoted to it. Shoppers are getting more familiar with reading labels.

Many supermarkets have sections devoted to nutritional supplements and 'Natural Food,' and 'Health Food' stores are springing up. There have always been vitamin/mineral and anti-oxidant preparations available, and recently, we've seen a plethora of single-fruit preparations with remarkable claims. All of this is a reflection of Americans' interest in nutrition, and their willingness to spend good money--even serious money--on these items and on information about them.

But in spite of all this, many people don't have a good understanding of nutrition. In the minds of many, nutrition equals supplements (vitamin/minerals & antioxidants), and the corollary - supplements equal nutrition. In reality, this is like the old high school logic class syllogism of 'dogs have hair, all mammals have hair, therefore all mammals are dogs.' False!!! And we know that, but what is nutrition?

Our nutrition is what we eat. Macronutrition is that aspect of our intake that supplies the energy to fuel our bodies. Micronutrition is all those chemicals that keep it running well. Both are important. As the Bible says, 'Man cannot live by bread alone'.

When we think 'nutrition' we are thinking 'micronutrition'. Lorna discovered an analogy that may make nutrition easier to understand. Liken nutrition to a language: letters, words, sentences, etc. To communicate, we need all the letters to make the words--some are used more than others, but all are necessary. The vitamins, which have RDA's (Recommended Daily Allowances*) and are listed on food labels, are like very important letters (such as A, B, C, D, & E) but the other 21 letters are just as necessary for communication. The tens of thousands of phytonutrients in the plant world make up these other letters. For the various parts of your body to communicate well (health), the full alphabet is needed. These other 21 letters can't be obtained from vitamin/antioxidant pills; they can only be obtained through whole foods.

What's the best way to get them? By eating a diet as varied in fruits, berries, nuts, vegetables, and whole grains as is tolerable. Look for options of different colors. Not all 'whites' are bad; bananas, apples, radishes, etc. are packed with phytonutrients. But go for the greens (vegetables), the yellows (mangoes and other produce), the oranges (sweet potatoes, carrots), the reds (tomatoes, beets), the browns (nuts and whole grains), and the blues and purples (berries and fruits) as well. And don't forget to eat the skins! (well, re: bananas and pomegranates etc., you should forget to eat the skins!).

When you choose what to eat, remember nutrition is like a language; you need all the parts. And the fresher and more vine-ripened the produce is, the richer its phytonutrient content.

* The Reference Daily Intake (RDI) is the value established by the Food and Drug Administration (FDA) for use in nutrition labeling. It was based initially on the highest 1968 Recommended Dietary Allowance (RDA) for each nutrient, to assure that needs were met for all age groups.

Walnuts Protect Arteries from Effects of Fatty Foods

2007-01-08T15:40:00.000-05:00

October 10, 2006 (Barcelona, Spain) - Another study has suggested that eating walnuts can reverse the impairment of endothelial function associated with eating a fatty meal. But olive oil did not have the same beneficial effect.

The senior author of the study, Dr Emilio Ros (Hospital Clínico, Barcelona , Spain ), explained to Heartwire: 'When we eat a fatty meal, inflammatory molecules prevent the smooth muscles of the arteries from producing nitric oxide. Nitric oxide is important in the function of the arteries as it causes the muscle to relax and allow the surge of blood to pass more easily. When the arteries are contracted, the heart has to generate a higher pressure to push the blood through, which can translate into high blood pressure. In their study, eating a handful of walnuts prevented the increase of the inflammatory molecules, thus preventing malfunction of the arteries.

Where does olive oil fit in this picture? Dr. Ros commented that 'whereas olive oil prevented the increase in inflammatory molecules it did not prevent the endothelial dysfunction associated with eating fatty food. Olive oil does have some beneficial effects--it is not bad, but walnuts are better.'

Mediterranean Diet Can Prevent Alzheimer's

2007-01-06T18:19:00.000-05:00

'Recent studies show that adhering to a Mediterranean diet appears to reduce the risk of developing Alzheimer's disease,' says medical correspondent Dr. Emily Senay, citing several studies sponsored by the National Institutes of Health. 'Those who moderately adhered to the diet had a 53 percent reduction in risk of developing Alzheimer's disease,' said Dr. Senay. 'Those who most closely adhered to the Mediterranean diet had a 68% reduction in the risk of Alzheimer's.' The Mediterranean diet tends to be higher in fruits, vegetables, fish, legumes, nuts, bread, pasta, cereals, potatoes, and unsaturated fats, combined with a moderate consumption of red wine and a limited amount of saturated fats.'

---As Reported by The Early Show / HealthWatch / CBS News

To see what the American Heart Association has to say about the Mediterranean Diet, click on http://www.americanheart.org/presenter.jhtml?identifier=4644.

Whole-Grain Diets May Help Reduce Blood Pressure

2006-12-17T22:39:00.000-05:00

NEW YORK (Reuters Health) Sept 12 - Increasing whole-grain foods, high in soluble or insoluble fiber, is associated with a reduction in blood pressure in individuals who have slightly elevated cholesterol, according to researchers. Click http://www.mypyramid.gov/pyramid/grains_why.html for more information on how to increase the amount of whole grains in your diet.

---Br J Sports Med. Posted online June 21, 2006.

Bone Mineral Density

2006-12-13T21:24:00.000-05:00

Bone Mineral Density (BMD) is basically how much calcium is in your bones. We all deposit calcium as we are growing up into adulthood and then we start losing a little bit every year as we get older. Women begin to lose BMD at a younger age, start with less, and lose it even faster after menopause. Calcium is used by the body to maintain its pH or homeostasis. Our blood system is like a thermostat: it needs to maintain a steady balance between acidity and alkalinity. The balance it is set at is a pH of 7.4 or basically neutral. Any slight imbalance can cause chaos in the body and can lead to organ failure and death. In order to maintain the balance, calcium is used as a stabilizer.

Our blood pH is influenced by the acidity and alkalinity of the foods that we eat. Proteins acidify the blood while fruits, vegetables, and grains maintain the neutrality. A diet that is rich in protein requires that the blood “borrow” from the calcium bank in the bones. When it is through with the calcium, it escorts it out of the body via the urine. The end result is that the bone is a little bit poorer in calcium.

Katherine L. Tucker, MD, from Tufts University in Boston, Massachusetts, stated that “Soft drink consumption may have adverse effects on bone mineral density (BMD), but studies have shown mixed results." "In addition to displacing healthier beverages, colas contain caffeine and phosphoric acid (H 3PO 4), which may adversely affect bone." (Am J Clin Nutr. 2006;84:936-942). Other studies have pointed out that heavy users of caffeinated beverages such as coffee, tea, and colas, should be aware that some evidence suggests a link between caffeine use and osteoporosis, although other findings do not point to caffeine use as a risk factor. Caffeine may exert an effect only when calcium intakes are low.

As we can see, there are some studies that show evidence that links caffeine with osteoporosis and that colas also may increase the risk of low BMD or osteopenia. Osteopenia - reduced BMD – is a result of calcium leaching. What one sees on X-ray is an increased radiolucency of the bone, meaning that it is more transparent than expected.

Think of our bones as the structure of a high rise building; for it to be able to stay upright and withstand wind and other stresses, it needs to not only have a framework but also have something inside of the framework to strengthen it. With osteopenia and, consequently osteoporosis, the material inside of the framework disappears over time, making the framework less able to withstand the stresses of normal use (wear and tear). When this happens you end up with bones breaking unexpectedly because there is nothing in the framework to keep them from buckling or collapsing. We are all familiar with what collapse of the spine looks like; it is called the “dowager’s hump”.

How to prevent calcium leaching? This is done through good nutrition. A diet that is non-acidic, rich in raw fruits, vegetables, and grains, and low in acidic foods and carbonated drinks, will protect the bone because less calcium will be lost, maintaining the stability of the blood’s “thermostat”. In other words, it makes more sense to mend the leak in a bucket than to keep pouring more water into it.

For more information on how to protect your bones from calcium leaching and how to start eating an alkaline diet, go to http://www.betterbones.com/bbbb_program/step_four.htm.

Magnesium and Its Importance

2006-12-10T23:45:00.000-05:00

What is Magnesium and how is it important?

Magnesium is the fourth most abundant mineral in the body and is essential to good health
Approximately 50% of total body magnesium is found in bone. The other half is found predominantly inside cells of our tissues and organs.
Magnesium is needed for more than 300 biochemical reactions in the body.
- It helps regulate blood sugar levels, promotes normal blood pressure, and is know to be involved in energy metabolism and protein synthesis.
- It helps maintain normal nerve and muscle function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong.
- Dietary magnesium is absorbed in the small intestines. Magnesium is excreted through the kidneys.
Dietary Sources of Magnesium:
- Green vegetables such as spinach are good sources of magnesium because the center of the chlorophyll molecule (which gives green vegetables their color) contains magnesium.
- Some legumes (beans, pulses, and peas), nuts and seeds, and whole, unrefined grains are also good sources of magnesium.
- Other sources:
Bananas
Brown rice
Yogurt
Peanuts, dry roasted and natural peanut butter
Black-eyed peas, kidney beans, and pinto beans
Wheat bran
Nuts, mixed, dry roasted

Who is this information useful to? All of us, especially if we are not eating a diet rich in dark, leafy green vegetables, and whole grains. Black females who are already at risk for Type II Diabetes should probably make it a point to make sure that they eat the minimum recommended servings of whole grains and leafy vegetables. Click http://www.mypyramid.gov/pyramid/grains_why.html for more information on how to increase the amount of whole grains in your diet.

HEALTH NEWSGRAM --Health News in Plain English

2006-06-05T23:05:00.000-04:00

Welcome to the first Health Newsgram! This newsletter’s goal is to provide health and nutrition information in plain English. The reader will learn how foods promote health and prevent chronic diseases and will be able to incorporate what they learn to their daily diet. It will be sent out on a monthly basis.

Do we have to eat fruits and vegetables?
Are fruits and vegetables as important as the media tells us they are?

Fruits and vegetables are needed by our body to function properly. All of the cells in our body require tools to perform their daily jobs and they also need something to work on to produce the desired product.

Fruits and Vegetables provide the cells of our body with phytochemicals – plant chemicals – that are used in the body as tools and building blocks in order to build healthy cells.

There are thousands of phytochemicals in raw fruits and vegetables and they are used, in varying amounts, to build cells, strengthen the immune system, combat oxidative stress and prevent aging among other duties.

Think about phytochemicals as being the foundation to good health. The ability of a house to withstand storms, droughts, and floods is based on the strength of its foundation and the quality of the building materials that were used. Our body and our health are like a house.

We need a strong foundation of good nutrition in order to keep healthy, prevent premature aging, and withstand any virus or bacteria that we might come in contact with, and work at our peak potential. And, because we are constantly replacing old cells, we need to keep eating healthy foods to keep the new cells strong and healthy.

How are you treating your 'house'? If a 'storm' were to come up suddenly, do you think that your 'house' could withstand it? How much damage do you think it would sustain?

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Quote of the Day:

Let food be thy medicine and medicine be thy food. -Hippocrates

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Question of the Day:

What steps are you going to take to increase your daily intake of raw fruits and veggies? Share your answers with me. E-mail me at lorna@lornaenglemanmd.com and I will post the most practical ways in the blog. Also if there is a topic of interest that you would like me to cover, send me an e-mail; I will cover it in one of the upcoming Health Newsgrams!
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Upcoming Issue: How Broccoli helps prevent breast cancer.

Health Newsgram® is a publication of Lorna L. Engleman.

The information in this newsgram is for informational purposes only and not to be construed as medical advice. If you have any questions for Coach Lorna, please submit it to lorna@lornaenglemanmd.com. Your question will be answered in Coach Lorna’s blog at www.coachlorna.blogspot.com.

Diet Rich in Fruits and Vegetables May Provide Beneficial Health Effects in Cancer Patients

2006-01-21T11:57:00.000-04:00

Diet Effects Studied in Ovarian Cancer Patients*

ONE Clinical Trial Looks at Cancer Prevention

At the University of Texas, MD Anderson Cancer Center, a clinical trial is being done on women with ovarian cancer. The researchers are studying how diet affects the quality of life of ovarian cancer survivors in the Ovarian Cancer and Nutrition Education (ONE) Study.

77% of new ovarian cancer patients survive one year after diagnosis, yet it still causes more deaths than any other cancer of the female reproductive system. This fact has prompted the MD Anderson researchers to take a closer look at the role a healthy diet plays in improving nutritional status after treatment.

“Research suggests that a diet rich in fruits and vegetables may provide beneficial health effects in cancer patients,” says Lovell Jones, Ph.D., principal investigator on the ONE Study and director of M. D. Anderson's Center for Research on Minority Health.

The study focuses on diet rich in fruits andvegetables. Participants are randomly assigned to one of two groups:

Counseling and supplements group – One group receives phone counseling to help participants follow dietary guidelines similar to those recommended by the National Cancer Institute (NCI). In addition, this group is asked to take specific nutrition supplements made of fruits, vegetables and a soy-based beverage.
Counseling-only group – The other group receives phone counseling to help participants follow a low-fat diet (in keeping with the NCI guidelines) that is high in fruits, vegetables and fiber.

“Ovarian cancer survivors who participate in the ONE Study will have their nutritional status monitored for six months,” Jones says. “This is not a weight-loss program,” says Maria Schettino, research dietitian and study coordinator. “The ONE Study is a nutrition-based cancer prevention program that may be modified to meet the participant’s dietary needs.”

For more information and on enrollment qualifications call (713) 563-2756, or visit the ONE Study website.

*Source: Cancer Wise TM ©2006
The University of Texas M. D. Anderson Cancer Center

The material and content contained in CancerWise is for general health information only and is not intended to be a substitute for professional medical advice, diagnosis or treatment. Users of CancerWise should not rely exclusively on information provided in CancerWise for their own health needs. All specific medical questions should be presented to your own health care provider.

2005-10-27T20:45:00.000-04:00

For Good Taste and Health, Follow the Rainbow

American Dietetic Association www.eatright.org

Looking for ways to help you and your family eat more fruits and vegetables for good health? Here’s an idea: Eat the colors of the rainbow.

Research increasingly shows that foods with color and rich flavor contain more phytochemicals – plant compounds that aid in disease prevention and health maintenance. When planning your meals, think about the color spectrum:

Red foods like tomatoes, watermelon, guava and pink grapefruit contain lycopene, which may aid in the prevention of cancer and reduce your risk for heart disease.

Yellow-orange fruit and vegetables like apricots, pumpkin, cantaloupe, sweet potatoes, winter squash, carrots and oranges contain beta-carotene, which may aid in the prevention of cancer, slow the aging process, improve lung function and reduce problems related to type 2 diabetes.

Green foods like broccoli, kale, spinach, collard greens, Romaine lettuce and Brussels sprouts contain lutein and zeaxthanin, which contributes to healthy vision and may aid in the prevention of cancer.

Blue foods like blueberries, plums and currants are rich in vitamin C, which helps keep your capillaries strong so you won’t bruise easily.

White foods like onions, garlic, scallions and leeks can help lower LDL (or bad) cholesterol, reduce the risk of certain cancers and help control hypertension.

The Dietary Guidelines for Americans encourage people to eat 2 cups of fruits and 2 ½ cups of vegetables every day. And, don’t forget to be active every day. Be sure to fit physical activity into your daily routine along with good food choices for a healthy life.

Eat Your Fruits and Vegetables Part 5

2005-10-22T23:48:00.000-04:00

Fruits, Vegetables, and Gastrointestinal Health

One of the wonderful components of fruits and vegetables is their indigestible fiber. As fiber passes through the digestive system, it sops up water like a sponge and expands. This can calm the irritable bowel and, by triggering regular bowel movements, can relieve or prevent constipation.

The bulking and softening action of insoluble fiber also decrease pressure inside the intestinal tract and so may help prevent diverticulosis (the development of tiny, easily irritated pouches inside the colon) and diverticulitis (the often painful inflammation of these pouches).

Source: HARVARD SCHOOL OF PUBLIC HEALTH
©2005 President and Fellows of Harvard College.

Eat Your Fruits and Vegetables Part 4

2005-10-22T23:40:00.000-04:00

Fruits, Vegetables, and Cancer

Numerous early studies revealed what appeared to be a strong link between eating fruits and vegetables and protection against cancer. But because many of these were case control studies, it is possible that the results may have been skewed by problems inherent in these types of studies, such as recall bias and selection bias. Data from cohort studies that follow large groups of initially healthy individuals for years have not consistently shown that a diet rich in fruits and vegetables prevents cancer in general.

Data from the Nurses' Health Study and Health Professionals Follow-up Study support this finding. Over a 14-year period, men and women with the highest intake of fruits and vegetables (8+ servings a day) were just as likely to have developed cancer as those who ate the fewest daily servings (under 1.5).

A more likely possibility is that fruits and vegetables may protect against certain cancers. The International Agency for Research on Cancer, which is part of the World Health Organization, recently completed a monumental review of the best research on fruits, vegetables, and cancer.

Here's what this 387-page tome concludes about studies in humans: "There is limited evidence for a cancer-preventive effect of consumption of fruit and of vegetables for cancers of the mouth and pharynx, esophagus, stomach, colon-rectum, larynx, lung, ovary (vegetables only), bladder (fruit only), and kidney. There is inadequate evidence for a cancer-preventive effect of consumption of fruit and of vegetables for all other sites." However, considering all evidence from human epidemiological, animal, and other types of studies, it appears that eating more fruit "probably lowers the risk of cancers of the esophagus, stomach and lung" and "possibly reduces the risk of cancers of the mouth, pharynx, colon-rectum, larynx, kidney, and urinary bladder." Eating more vegetables "probably lowers the risk of cancers of the esophagus and colon-rectum" and "possibly reduces the risk of cancers of the mouth, pharynx, stomach, larynx, lung, ovary and kidney."

Keep in mind that this is for total fruit and total vegetable consumption and that, as pointed out by the International Agency for Research on Cancer, specific fruits and vegetables may protect against specific types of cancer. For example, a line of research stemming from a finding from the Health Professionals Follow-up Study suggest that tomatoes may help protect men against prostate cancer, especially aggressive forms of it. One of the pigments that give tomatoes their red hue - lycopene - could be involved in this protective effect. Although several studies other than the Health Professionals' study have also demonstrated a link between tomatoes or lycopene and prostate cancer, others have not or have found only a weak connection.

Taken as a whole, however, these studies suggest that increased consumption of tomato-based products (especially cooked tomato products) and other lycopene-containing foods may reduce the occurrence or progression of prostate cancer. But more research is needed before we know the exact relationship between fruits and vegetables, carotenoids, and prostate cancer

Source: HARVARD SCHOOL OF PUBLIC HEALTH
©2005 President and Fellows of Harvard College.

Eat Your Fruits and Vegetables Part 3

2005-10-22T23:25:00.000-04:00

Fruits and Vegetables, Blood Pressure, and Cholesterol

High blood pressure is a primary risk factor for heart disease and stroke. As such, it's a condition that is very important to control. Diet can be a very effective tool for lowering blood pressure.

One of the most convincing associations between diet and blood pressure was found in the Dietary Approaches to Stop Hypertension (DASH) study. This trial examined the effect on blood pressure of a diet that was rich in fruits, vegetables, and low-fat dairy products and that restricted the amount of saturated and total fat. The researchers found that people with high blood pressure who followed this diet reduced their systolic blood pressure (the upper number of a blood pressure reading) by about 11 mm Hg and their diastolic blood pressure (the lower number) by almost 6 mm Hg - as much as medications can achieve.

Eating more fruits and vegetables can also help lower cholesterol. In the National Heart, Lung, and Blood Institute's Family Heart Study, the 4466 subjects consumed on average a shade over 3 servings of fruits and vegetables a day. Men and women with the highest daily consumption (more than 4 servings a day) had significantly lower levels of LDL (bad) cholesterol than those with lower consumption.

How fruits and vegetables lower cholesterol is still something of a mystery. It is possible that eating more fruits and vegetables means eating less meat and dairy products, and thus less cholesterol-boosting saturated fat. Soluble fiber in fruits and vegetables may also block the absorption of cholesterol from food.

Source: HARVARD SCHOOL OF PUBLIC HEALTH
©2005 President and Fellows of Harvard College.

Eat Your Fruits and Vegetables - Part 2

2005-10-10T10:37:00.000-04:00

Fruits, Vegetables, and Cardiovascular Disease

There is compelling evidence that a diet rich in fruits and vegetables can lower the risk of heart disease and stroke. The largest and longest study to date, done as part of the Harvard-based Nurses' Health Study and Health Professionals Follow-up Study, included almost 110,000 men and women whose health and dietary habits were followed for 14 years. The higher the average daily intake of fruits and vegetables, the lower the chances of developing cardiovascular disease.

Compared with those in the lowest category of fruit and vegetable intake (less than 1.5 servings a day), those who averaged 8 or more servings a day were 30% less likely to have had a heart attack or stroke.(2) Although all fruits and vegetables likely contribute to this benefit, green leafy vegetables such as lettuce, spinach, Swiss chard, and mustard greens; cruciferous vegetables such as broccoli, cauliflower, cabbage, Brussels sprouts, bok choy, and kale; and citrus fruits such as oranges, lemons, limes, and grapefruit (and their juices) make important contributions.

Increasing fruit and vegetable intake by as little as one serving per day can have a real impact on heart disease risk. In the two Harvard studies, for every extra serving of fruits and vegetables that participants added to their diets, their risk of heart disease dropped by 4 percent.

Source: HARVARD SCHOOL OF PUBLIC HEALTH

©2005 President and Fellows of Harvard College.

Eat Your Fruits and Vegetables - Part 1

2005-10-02T21:18:00.000-04:00

From the Harvard School of Public Health:

"Eat your fruits and vegetables" is one of the tried and true recommendations for a healthy diet. And for good reason. Eating plenty of fruits and vegetables can help you ward off heart disease and stroke, control blood pressure and cholesterol, prevent some types of cancer, avoid a painful intestinal ailment called diverticulitis, and guard against cataract and macular degeneration, two common causes of vision loss.

What does "plenty" mean? More than most Americans consume. If you don't count potatoes - which should be considered a starch rather than a vegetable - the average American gets a total of just three servings of fruits and vegetables a day. The latest dietary guidelines call for five to thirteen servings of fruits and vegetables a day, depending on one's caloric intake. For a person who needs 2,000 calories a day to maintain weight and health, this translates into nine servings, or 4½ cups per day.

Over the past 30 years or so, researchers have developed a solid base of science to back up what generations of mothers preached (but didn't always practice themselves). Early on, fruits and vegetables were acclaimed as cancer-fighting foods. In fact, the ubiquitous 5-A-Day message (now quietly changing to Eat 5 to 9 A Day) seen in produce aisles, magazine ads, and schools is supported in part by the National Cancer Institute. The latest research, though, suggests that the biggest payoff from eating fruits and vegetables is for the heart.

Source: HARVARD SCHOOL OF PUBLIC HEALTH

The aim of the Harvard School of Public Health Nutrition Source is to provide timely information on diet and nutrition for clinicians, allied health professionals, and the public. The contents of this Web site are not intended to offer personal medical advice, which should be obtained from a health-care provider. The information does not mention brand names, nor does it endorse any particular products.

Fruits and Vegetables Can Help Prevent Disease

2005-09-24T15:30:00.000-04:00

Dear Visitor,

I want to thank you for coming to my blog and learn an easy and convenient way to eat more fruits and vegetables to your daily nutrition and prevent disease.

Add Juice Plus+ ® to your diet. You are ensuring that you and your family are receiving WHOLE FOOD NUTRITION every day, power packed with a variety of vine-ripened, bioavailable phytochemicals, antioxidants and enzymes that help to protect our bodies against diseases such as cancer and heart disease.

Juice Plus+ ® continues to be the most researched nutritional product in the world. Clinical Studies have been conducted at Georgetown University and UCLA, Vanderbilt University, MD Anderson Cancer Center, University of Milan, University of North Carolina and Greensboro, Kings College of London and Wake Forest University to name only a few. Recent Research Study information can always be found at 1-800-624-7671 0r www.juiceplustexas.com.

Remember that Juice Plus+ ® is “Real Food” and not a supplement. Our bodies can only absorb small amounts of vitamins at any single moment, not the huge amounts contained in most synthetic supplements, if those synthetics are absorbed at all.

Juice Plus+ ® is composed of 17 raw fruits, vegetables and grains which are grown in nutrient dense soil, allowed to ripen on the vine and picked/processed within one to two days. Produce needs to be fresh! Five days after picking, approximately 75% of the nutrients are lost! The body is designed to handle foods (not fractionated supplements) and it should get most, if not all, of its nutrients from food.

Aren’t you ready to add Juice Plus+ ® to your diet?

Talk to you soon~

Dr. Lorna
Lorna L. Engleman, MD
Lifestyle Coach
(210) 492-6872
www.JuicePlusTexas.com
lorna@juiceplustexas.com
www.CoachLorna.blogspot.com

What Everyone Should Know About How to Maximize Their Potential for Success

2005-09-17T09:30:00.000-04:00

Etienne A. Gibbs, MSW

Management/Marketing Consultant

There are countless books that describe success principles. Dr. Lorna, as your Success Coach, will put you on the right path as far as health and nutrition are concerned. Here are a few principles thatwill put you on the right path as far as your emotional health is concerned.

Believe in yourself, your abilities, and in your God-given yet unused talents.
Have a dream. Write it down as a goal using specific guidelines and setting a realistic deadline by which you will accomplish it.
Speak in the positive. State everything you say as the glass being half full and come up with your unique plan to fill it.
Develop your action plan. Use it as a map to help you reach the destination of your dream.
Use Affirmations. They will help to build your belief in yourself. If you have difficulty finding books with them, create your own.
Take action NOW! Be persistent! Do something each day to move you closer to the realization of your dream and your goal.
Associate with successful people. From this collection of experts, select a mentor to guide you along.
Share yourself with others. Volunteer your time and your talents. Join civic and charitable organizations.
Develop a sense of humor. Learn to laugh at life; don't take it too seriously. Begin by laughing at yourself and your mistakes.
Exercise your creativity. Use your God-given imagination to see problems from a different point of view. They probably won't seem so big, after all.
Exercise your body. Exercise keeps the body tone, healthy, and vitalized. Not only will you be keeping yourself healthy, but you will be shedding the extra pounds without realizing it.

Exercise your mind. Read, study, take a class, start a hobby, solve puzzles. Do something on a daily basis to keep your mind sharp and fresh.
Balance your life. Take comparable amounts of time for fun and relaxation as you do for work and home.
Change the things you cannot accept. Accept the things you cannot change. Be a doer, not a complainer.

Remember: When you maximize your potential, everyone wins. When you don't, we all lose.

PERMISSION TO REPUBLISH: This article may be republished in ezines, newsletters, and on web sites provided attribution is provided to the author, and it appears with the included copyright, resource box and live web site link. Although advance permission is not required, please notify us at execandgroup-consulting@yahoo.com when you use this article.

Etienne A. Gibbs, MSW, Management/Marketing Consultant, conducts seminars, lectures, and writes articles on his theme: ... helping you maximize your potential. He offers management, marketing, and parenting services and support. Visit him at www.MasterBlogBuilder.com/ for assistance with your customer relationship marketing needs.

Welcome to my Blog!

2005-09-10T11:30:00.000-04:00

You have come to a site that will not only help you change your lifestyle but also inspire you!

You are invited to my presentation :

IS OUR DIET KILLING US?

The case for a high intake of raw, vine-ripened, fruits and vegetables

The current health situation in the US.
The nutritional recommendations health societies and associations are making in regards to disease prevention.
The role that the vitamins, minerals and phytochemicals found in raw fruits and vegetables play in health and disease prevention.

Dr. Engleman is a Panamanian physician now living in San Antonio. She practiced medicine for 16 years in the Republic of Panama.

Her working career included working for the US Army as a Medical Officer in the Emergency Room at the Coco Solo US Army Health Clinic and later for the Panama Canal Commission as an Occupational Health Physician.

While working for the Panama Canal Commission she was involved in the setting up of the Occupational Health Clinic on the Atlantic side of the Isthmus that served a population of 3000 employees.

Since moving to San Antonio, she has been involved in teaching a NIOSH approved pulmonary function testing course nationwide and health and nutrition education.

TUESDAY, SEPT.13, 2005, AT 7:15 PM

DOORS OPEN 6:30 PM

COMFORT SUITES

14202 US Hwy 281 North

San Antonio, Texas, 78232

Telephone: 210-494-9000 for Directions

For reservations and info call:

Dr. Lorna (210) 492-6872

or e-mail lorna@juiceplustexas.com

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