Articles and Information from Top of the World Distributors

Fruits Get a Boost from Government's New Dietary Guidelines

(ARA) - We all know that fruits are good for us. They contain the vitamins and nutrients we need to make it through the day and stay healthy. Now the federal government is driving that message home in a big way.

The recently updated USDA Dietary Guidelines recommend that Americans eat 2-5 servings of fruits a day, based on studies that link healthful diets, including these natural treats, to such health benefits as a lowered risk for certain cancers, stroke and heart disease. The USDA also recommends that the majority of fruit servings come from whole fruits, rather than fruit juices.

A tasty way to help meet the government's new recommendations is by eating bananas. "Making bananas a part of your diet is a great way to get a lot of the nutrients your body needs, including fiber, vitamin C and vitamin B6, and especially potassium, an essential nutrient that most Americans are lacking in their diet," says Jeff Filliater, senior vice president, Chiquita Fresh North America, a leading producer and distributor of quality fresh produce.

Here's the lowdown on the health benefits of bananas:

* Potassium power -- Heart disease is the No. 1 killer in the United States. The FDA has acknowledged, "Diets containing foods that are good sources of potassium and low in sodium may reduce the risk of high blood pressure and stroke." Bananas are a good source of potassium. A medium banana supplies 11 percent of the U.S. Recommended Daily Allowance (RDA) for potassium.

* Fiber for health and weight loss -- A single medium banana has 16 percent of the daily reference value of dietary fiber. Low-fat diets rich in foods containing fiber, such as fruits, have been associated with a number of beneficial effects, including decreased risk of coronary heart disease and some types of cancer. Foods rich in fiber also tend to produce a feeling of fullness, potentially helping control the quantity of food you eat.

* Energy -- A medium banana contains a combination of 4 grams of fiber, starch and simple sugars. This combination provides both a quick energy boost and a sustained release of energy over time, helping to provide endurance and concentration.

* Vitamins -- Bananas are loaded with vitamin B6 - a medium banana provides 20 percent of the RDA. B6 supports the immune system and assists in the functioning of the central nervous system. With 15 percent of the RDA for vitamin C, bananas are also a good source of vitamin C - an antioxidant and an enhancer of iron absorption.

* General health -- What bananas don't have is also important: they're free of fat, sodium and cholesterol.

Packed with an abundance of nutrients and great taste, it's easy to see why bananas are the perfect way to meet the new dietary recommendations. With today's on-the-go lifestyles, they're a portable and healthy snack. They can also add great flavor and texture to smoothies, salads and many other dishes. This Perfectly Simple Smoothie is a simple and delicious way to enjoy this healthy fruit:

Chiquita Banana Perfectly Simple Smoothie

Ingredients:

1 Chiquita banana

6 ounce carton of strawberry yogurt

1/2 cup crushed ice

Directions: In a blender, add one Chiquita banana, strawberry yogurt and crushed ice. Blend together. Pour into a cup and go.

For more information on the nutritional benefits of bananas or for more simple recipe ideas, log on to www.chiquita.com and click on the link that says "Discover."

Courtesy of ARA Content

Cholesterol and Diabetes: Getting to the Heart of It

(ARA) - If you are one of 18 million Americans affected by diabetes, you already know how important it is to monitor your blood sugar levels. However, do you also keep close track of your blood lipids? Abnormal levels of blood lipids, which are actually fats in your blood, can lead to cardiovascular disease, a leading cause of death for patients with type 2 diabetes.

Many people with diabetes have an abnormal lipid profile -- high-density lipoproteins or HDL (good cholesterol) levels that are too low, and triglyceride levels that are too high. Also, low-density lipoproteins or LDL (bad cholesterol) particles are unusually small and dense, which can be especially harmful to blood vessels. This combination of factors is known as diabetic dyslipidemia, and can lead to heart attack and stroke.

"Diabetic dyslipidemia means your lipid profile is going in the wrong direction," said Mehmood Khan, M.D., F.A.C.E., senior vice president for Medical and Scientific Affairs, Takeda Pharmaceuticals North America, Inc. "It is a deadly combination that puts patients at risk for premature coronary heart disease and atherosclerosis -- where the arteries become clogged with fat."

A recent study conducted by the Centers for Disease Control and Prevention found that 70 to 97 percent of individuals with diabetes have diabetic dyslipidemia. To decrease complications from this condition, people with diabetes need to control their lipids as carefully as they monitor their blood sugar. In fact, the American Heart Association reports that for every one percent you lower your LDL cholesterol, you reduce your risk for cardiovascular disease by one percentage point.

There are steps you can take on your own to manage your lipid profile and diabetes. This includes making sure you have healthy eating habits, and incorporating some form of physical activity into your daily routine. These lifestyle changes can help reduce your risk of complications from diabetes, and raise your chances for a healthy life.

Another step to controlling your lipid profile is to schedule an appointment with your physician or health care provider to have your blood lipid levels checked. If there are any problems, you can work with your physician to develop a treatment plan that is right for you, which may include cholesterol-lowering medication. If you are currently prescribed medication for type 2 diabetes, ask your physician about its effects on your cholesterol, as some diabetes medications may have the potential to impact your cholesterol profile.

Courtesy of ARA Content

FOOD LABELS

Have you taken a good look at labels on the food you purchase? If you have, you're probably fairly confused about what some of the flashy phrases mean. Low Carb. Fat Free. 1/2 The Sugar. Sounds good, but what does it mean. Below find a list of some common terms and their actual meanings.

HEALTH TIPS

Next time you go shopping at your local supermarket, take along these handy tips for your health.

OBESITY DEATHS REACH ALL-TIME HIGH

(ARA) - Obesity is on the rise in the United States and kills hundreds of thousands of Americans each year. According to the Centers for Disease Control and Prevention, more than 300,000 preventable deaths each year can be attributed to dietary habits and physical inactivity that lead to obesity. Obesity is second only to tobacco use as the leading cause of preventable death in the U.S.
Concerned about what it calls one of the most serious public health problems of our time, the American Medical Association (AMA) is encouraging physicians to help combat this epidemic. The AMA has released a new publication, “Assessment and Management of Adult Obesity: A Primer for Physicians,” to help physicians identify and treat obesity in their patients.

“The statistics on obesity are frightening. When 64 percent of Americans are overweight or obese -- it’s an alarming wake-up call for all physicians,” said Donald J. Palmisano, M.D., J.D., AMA president. “Obesity is a leading indicator for serious health problems such as Type 2 diabetes, heart disease, stroke and some cancers. These are medical conditions that physicians are already managing, so it makes sense for physicians to address the underlying cause of these conditions and diseases.” Dr. Palmisano said that physicians should encourage patients to eat healthily and get physical activity.

Obesity is defined as a condition in which excess body fat may compromise a person’s health. One of the methods a physician can use for diagnosing obesity in adults is to calculate an individual’s body mass index (BMI). This is determined by dividing a weight in pounds by height in inches, and multiplying the resulting number by 703. A BMI of 25.0 to 29.9 is considered “overweight,” while “obesity” is defined as a BMI of 30.0 or greater. Other factors should be considered to determine patient obesity.

The AMA recommends that obese patients have the best results for weight loss when they make gradual changes to their lifestyle. Eating 500 to 1,000 calories less per day, and engaging in physical activity, can result in a one to two pound weight loss each week.

Recent research findings indicate that physical activity, even when accumulated in short bouts, such as taking several 10 minute walks throughout the day, can result in significant health and fitness benefits. The eventual goal for most people is 30 minutes of moderate-intensity physical activity five or more days a week, but any increased physical activity is a step in the right direction.

“We want our patients to learn to think differently about what they eat and how they move. This is not a quick-fix weight loss plan. For instance, it’s not realistic to ask an obese patient to run five miles a day, but they need to start somewhere. Patients can think of physical activity in new ways -- such as washing the car, vacuuming the house, walking up an extra flight of stairs or around the block, putting on music and dancing around the living room. Physical activity needs to be practical, and can be fun,” said Dr. Palmisano. “It is never too late to make healthy changes that can have a favorable impact on health.”

According to Dr. Palmisano, patients should consult their physicians and consider them their partners in health. Physicians can work closely with patients to design a program that is appropriate for them.

“Assessment and Management of Adult Obesity: A Primer for Physicians” gives physicians practical advice on evaluating patients for current and potential health risks related to weight, measuring BMI, and offering concrete recommendations for weight management through healthy eating and physical activity. The booklets encourage physicians to improve their communication and counseling skills, and ensure that their office environment is appropriate for overweight and obese patients.

The 10-booklet primer was written by Robert Kushner, M.D., a national expert on obesity. Dr. Kushner is Professor of Medicine, Northwestern University Feinberg School of Medicine, and Medical Director of the Wellness Institute at Northwestern Memorial Hospital. "With its practical tips and office-based support materials, this AMA primer will help physicians to manage their patients' overweight and obesity condition,” said Kushner. “Physicians learn how to broach the topic of weight loss, initiate an effective treatment program and monitor progress while strengthening the patient-physician relationship."

“Assessment and Management of Adult Obesity: A Primer for Physicians,” is part of the AMA’s ongoing “Roadmaps for Clinical Practice” series and was developed in conjunction with the Department of Health and Human Service’s (DHHS) Healthy People 2010 initiative. The primer was funded with a grant from the Robert Wood Johnson Foundation.

Courtesy of ARA Content

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GET OUT AND WALK...IT'S GOOD FOR YOU

(ARA) - Walking is good exercise for anyone, especially for the 70 million Americans with arthritis. It’s an endurance exercise, which means it strengthens the heart, helps lungs work more efficiently and adds more stamina so individuals do not tire as easily. As a weight-bearing exercise (one that puts full weight on the bones), walking helps strengthen bones, reducing the risk of osteoporosis. Walking also helps control weight, strengthen muscles and helps maintain joint flexibility.
“For the one in three adults and nearly 300,000 children living with arthritis, maintaining an active lifestyle is important because joints become stiff and muscles weaken with inactivity,” says Dr. John H. Klippel, president and CEO of the Arthritis Foundation. “As walking strengthens the muscles and tissues surrounding the joints, it helps to better protect those joints and keep them ready for daily activities.”

In addition to all the physical benefits, walking brings with it a host of psychological perks. Regular exercise helps people sleep better and combat the depression, stress and fatigue that sometimes accompany arthritis.

Walking is often overlooked as a way to keep fit and flexible because it’s so simple -- most have done it since infancy. The simplicity is part of what makes walking an ideal exercise for many people. People can walk anywhere, anytime and at any level they prefer.

Keep the Arthritis Foundation’s top 10 walking tips in mind as you prepare to step out into the ranks of walkers everywhere:

1. Remember to check with your doctor before beginning a walking program.

2. Wear comfortable, well-fitting, and supportive shoes with flexible and non-sticky soles that absorb shock well.

3. Wear loose, comfortable clothes that “breathe” with you. Dress in layers so you can adjust to the changing temperature as you walk.

4. Walk at your own pace. Everyone has a walking speed that suits them best, so find one that is comfortable for you.

5. Be sure family members know your walking route and approximately how long you’ll be gone.

6. Don’t go too far too fast. Remember that you still get health benefits whether you take three 10-minute walks or one 30-minute walk.

7. Choose flat, firm, level surfaces -- steep grades, uneven ground or stairs could lead to hip, knee or foot pain.

8. Keep it fun! Try listening to music as you walk to add a bounce to your step.

9. Find a partner. Having a regular partner can be a social outlet, a boredom reliever and a commitment reinforcer.

10. Stay motivated by keeping your walks interesting. Change your location, style or speed.

The Arthritis Foundation is making it easy for people to jumpstart their walking program with the Arthritis Walk, a nationwide walk event that raises awareness and funds to fight arthritis, the nation’s number one cause of disability. To participate in an Arthritis Walk in your area, visit www.arthritis.org or call the Arthritis Walk hotline at (877) 232-2898. For a free copy of the Arthritis Today Walking Guide, contact the Arthritis Foundation at (800) 283-7800 or visit their Web site.

Courtesy of ARA Content

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PREGNANCY NUTRITION

Pregnancy, nursing and postpartum can all take a toll on mothers in more ways than one. The National Academy of Sciences Institute of Medicine has published the chart below containing nutritional recommendations for each stage in the new mother's life.

NUTRIENT	POSTPARTUM	NURSING	PREGNANCY
CALCIUM	1,000 mg/day	1,000 mg/day	1,000 mg/day
FOLATE	400 mcg/day	500 mcg/day	600 mcg/day
IRON	18 mg/day	9 mg/day*	27 mg/day
PROTEIN	46 g/day	71 g/day	71 g/day
VITAMIN B6	1.3 mg/day	2.0 mg/day	1.9 mg/day
VITAMIN B12	2.4 mcg/day	2.8 mcg/day	2.6 mcg/day
VITAMIN C	75 mg/day	120 mg/day	85 mg/day
*Until menstruation resumes, at which point needs return to 18 mg/day. Source: National Academy of Sciences Institute of Medicine

FLAXSEED-RICH DIET BLOCKS PROSTATE CANCER GROWTH AND DEVELOPMENT IN MICE

Durham, N.C. -- A diet rich in flaxseed seems to reduce the size, aggressiveness and severity of tumors in mice that have been genetically engineered to develop prostate cancer, according to new research from Duke University Medical Center. And in 3 percent of the mice, the flaxseed diet kept them from getting the disease at all.

"We are cautiously optimistic about these findings," said Wendy Demark-Wahnefried, Ph.D., associate professor, division of urology and senior author of the study that appears in the November 2002 issue of the journal Urology. "The amount of flaxseed given to each mouse was 5 percent of its total food intake, which would be a very difficult amount for humans to eat, but it does signal that we are on the right track and need to continue research in this area."

According to Demark-Wahnefried, planned clinical trials must be completed before it can be concluded that dietary flaxseed is a useful protective against prostate cancer in humans.

The research was sponsored by the National Institute on Aging, the National Cancer Institute and the Committee for Urologic Research Education and Development at Duke University Medical Center.

Clinical studies by other researchers have suggested that dietary fiber reduces cancer risk, and omega-3 fatty acids also have shown a protective benefit against cancer. Flaxseed is the richest plant source of omega-3 fatty acids and is high in fiber. Also, flaxseed is a source of lignan, a specific family of fiber-related compounds that appear to play a role in influencing both estrogen and testosterone metabolism. Since testosterone may be important in the progression of prostate cancer, lignan could help inhibit the growth and development of the disease.

In the Duke study, 135 mice genetically engineered to develop prostate cancer were divided into a control group and an experimental group. The experimental group received a regular mouse diet, but 5 percent of the diet was in the form of flaxseed. Half of the mice in both groups were fed their respective diets for 20 weeks and the remainder for 30 weeks. At the 20- and 30-week end points, the mice were autopsied to check for tumor growth and progression of the disease to other organs.

"Tumors in the untreated control group were twice the size of tumors in the flaxseed group," said Xu Lin, M.D., research associate, division of urology and lead author of the study. "The tumors were also less aggressive in the flaxseed group, and two of the mice in the flaxseed group did not develop prostate cancer at all. The rates of apoptosis (tumor cell death) were also higher in the flaxseed group. And while it was not statistically significant, the flaxseed group had fewer rates of the cancer spreading to other organs. "

While the results are promising, the researchers say they are not surprising. The study is the third in a series by the Duke Medical Center researchers to show the benefits of flaxseed in reducing the growth and development of prostate cancer.

The first study, published in July 2001 in Urology, demonstrated that a low-fat diet supplemented with flaxseed was associated with slower tumor growth. In this pilot study, 25 men with prostate cancer began adding ground flaxseed to their diets for 34 days. At the end of the study, the men saw a drop in testosterone levels and a trend toward lower prostate specific antigen (PSA) levels, a marker for prostate cancer. The diet also was tolerated well and gave the authors hope for this dietary intervention.

The second study, published in the November-December 2001 issue of Anticancer Research, examined the effect lignans have on prostate cancer cell lines. This study showed that flaxseed-derived lignans inhibited the growth of three distinct human prostate cancer cell lines through hormonally dependent and independent mechanisms.

"So far we have observed the suppression of prostate cancer in humans, mice and at the cellular level," said Lin. "It's not a fluke or a coincidence. It's an encouraging line of research."

Demark-Wahnefried adds, "Our results are encouraging. However, before we can truly state that flaxseed is beneficial in humans, larger well-controlled trials are needed. The National Cancer Institute has provided us with the support to conduct a randomized clinical trial in 160 men with prostate cancer that will examine whether a low-fat diet, flaxseed supplementation or a combination of low-fat diet and flaxseed supplementation will be most effective in stopping prostate cancer cells from dividing. That trial is currently under way."

From the DukeMed News Office

GARLIC AND CANCER PREVENTION

Garlic is the edible bulb from a plant in the lily family. Garlic, onions, leeks, scallions, shallots and chives are classified as members of the Allium genus. Thus, they are commonly described as Allium vegetables.

1. Does garlic prevent cancer?

A host of studies provide compelling evidence that garlic and its organic allyl sulfur components are effective inhibitors of the cancer process. These studies reveal that the benefits of garlic are not limited to a specific species, to a particular tissue, or to a specific carcinogen. Of 37 observational studies in humans using garlic and related allyl sulfur components, 28 studies showed some cancer preventive effect. The evidence is particularly strong for a link between garlic and prevention of prostate and stomach cancers. However, all of the available information comes from observational studies comparing cancer incidence in populations who consume or do not consume garlic (epidemiologic studies), animal models, or observations with cells in culture. These findings have not yet been verified by clinical trials in humans.

Although health benefits of garlic are frequently reported, excessive intake can have harmful effects. Studies have reported symptoms including garlic odor on breath and skin, occasional allergic reactions, stomach disorders and diarrhea, decrease in serum protein and calcium levels, association with bronchial asthma, and contact dermatitis, and possible associations with production of sperm in males. Garlic preparations vary in concentration and in the number of active compounds they contain. Thus, quality control is an important consideration when foods such as garlic are considered for use as a cancer-fighting agent.

2. How might garlic prevent cancer?

Several compounds are involved in garlic's possible anticancer effects. Garlic contains allyl sulfur and other compounds that slow or prevent the growth of tumor cells. Allyl sulfur compounds, which occur naturally in garlic and onions, make cells vulnerable to the stress created by products of cell division. Because cancer cells divide very quickly, they generate more stressors than most normal cells. Thus, cancer cells are damaged by the presence of allyl sufur compounds to a much greater extent than normal cells.

The chemistry of garlic is complicated. As a result, the quality of garlic products depends on the manufacturing process. Peeling garlic and processing garlic into oil or powder can increase the number and variety of active compounds. Peeling garlic releases an enzyme called allinase and starts a series of chemical reactions that produce diallyl disulfide (DADS). DADS is also formed when raw garlic is cut or crushed. However, if garlic is cooked immediately after peeling, the allinase is inactivated and the cancer-fighting benefit of DADS is lost. Scientists recommend waiting 15 minutes between peeling and cooking garlic to allow the allinase reaction to occur.

Processing garlic into powder or garlic oil releases other cancer-fighting agents. The inconsistent results of garlic research may be due, at least in part, to problems standardizing all of the active compounds within garlic preparations. Some of the garlic compounds currently under investigation are: allin (responsible for the typical garlic odor), alline (odorless compound), ajoene (naturally occurring disulfide), diallyl sulfide (DAS), diallyl disulfide (DADS), diallyl trisulfide (DAT), S-allylcysteine (SAC), organosulfur compounds and allyl sulfur compounds.

References:

(1) Amagase, H., Petesch, B.L., Matsuura, H. et al. (2001) "Intake of garlic and its bioactive components." J. Nutr. 131: 955S-926S.

(2) Fleischauer, A.T. and Arab, L. (2001) "Garlic and cancer: a critical review of the epidemiologic literature" J. Nutrition 131: 1032S-1040S.

(3) Milner, J.A. (2001) "Mechanisms by which garlic and allyl sulfur compounds suppress carcinogen bioactivation. Garlic and carcinogenesis." Adv. Exp. Med. Biol 492: 69-81.

(4) Milner, J.A. (2001) "A historical perspective on garlic and cancer" J. Nutrition 131: 1027S-1031S.

(5) "Allium Vegetables and Organosulfur Compounds: Do They Help Prevent Cancer?" http://ehpnet1.niehs.nih.gov/members/2001/109p893-902bianchini/bianchini-full.html.

(6) "Garlic: Effects on Cardiovascular Risks and Disease, Proliferative Effects Against Cancer, and Clinical Adverse Effects" http://ahrq.gov/clinic/epcsums/garlicsum.html.

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Love Your Heart           Americans are Getting Smarter about Heart Health

(ARA) - Many Americans are paying attention to their hearts this year. They’re learning that a healthful low-fat diet, a regular exercise program, and finding ways to deal with life’s stresses boost heart health. According to the U.S. Department of Health and Human Services, heart disease is the leading cause of death in the United States. Death from heart attack, stroke, and other cardiovascular diseases claims one American life every 34 seconds.

Like any other muscle in the body, the heart requires preventive care if it is to continue to operate at top form. While some people are afflicted with congenital heart disease, most people who are affected can point to the way they live as a contributor to their problems. Fortunately, with lifestyle changes, many of these contributing factors can be lessened or eliminated entirely. Smoking: The risk of heart disease for smokers is more than twice that of non-smokers. Smokers who quit now will greatly reduce their risk of heart disease and heart attack.

High Fat/High Cholesterol Diet

There are many wonderful food products available today that are free of cholesterol and saturated fat. Imagine Foods, a natural foods company, makes an array of beverages (Rice Dream and Soy Dream), soups (Imagine Natural Organic Soups and Broths), and Soy Dream and Rice Dream Frozen Desserts that are nondairy, cholesterol free and delicious. In 2001, the U.S. Food and Drug Administration (FDA) said that foods containing at least 6.25 grams of soy protein per serving that are also "low fat," can claim to be “heart healthy” on their products’ labels, because these foods play a part in reducing the risk of heart disease. Imagine Foods’ Soy Dream Beverages, by way of example, has 7 grams of soy protein in an 8-ounce serving, so it is considered a “heart healthy” food product according to the FDA’s guidelines.

High Blood Pressure

A healthy diet (low in saturated fat and cholesterol, high in grains, fruits and vegetables (a plant based diet), losing weight, exercising regularly, restricting sodium, and using medication might help lower blood pressure to a healthy level. Family history of coronary artery disease: Make sure that you and your Valentine are aware of your individual medical histories, and that you consult a health care provider for a complete physical.

Diabetes

The incidence of type 2 diabetes is nearing epidemic proportions in the United States. Many people who are overweight or obese are at risk for type 2 diabetes. Lack of exercise: In 1996 the U.S. Surgeon General’s Report on Physical Activity and Health advised Americans to get at least a half-hour of vigorous exercise each day. This year, the National Academies' Institute of Medicine recommended doubling the amount of physical activity from 30 minutes to 60 minutes of moderately intense physical activity each day. Take your Valentine for a long walk; you’ll be doing both of you good. Obesity: An estimated 120 million adults in the United States. are overweight or obese. Weight control can be accomplished by various methods including changing your diet to include more “heart healthy” ingredients like those made without saturated fat and cholesterol. Instead of enjoying cream style soups full of dairy and saturated fats, try Imagine Natural Organic Soups and Broths, they’re creamy, delicious and completely dairy and cholesterol free.

Stress

Exercise is a wonderful stress reliever, but there are plenty of other ways to stop life’s pressures from reaching the boiling point. Some include keeping a journal, meditating regularly, reading novels that “take you away,” spending time with friends and family and trying your hand at healthy all natural recipes, like those below. Your heart will be grateful. Enjoy!

Should you want a hot and spicy dinner try this delicious Gazpacho soup.

Gazpacho Your Heart

1 small onion, sliced
2 large garlic cloves
3 tablespoons olive oil
1/4 cup red wine vinegar
1 large fresh tomato, diced
1 large cucumber, peeled, seeded, diced
1 green bell pepper, diced
1 quart Imagine Organic Creamy Tomato Soup
1/3 cup chopped fresh cilantro
2 tablespoons tomato paste
1 teaspoon red Tabasco sauce
2 teaspoons green Tabasco sauce
Salt and freshly ground pepper to taste

Puree first 4 ingredients in processor or blender and set aside. Combine fresh tomato, 1/2 of the cucumber and 1/2 of the green pepper in small bowl; set aside. Add Imagine Organic Creamy Tomato Soup, cilantro, tomato paste and remaining cucumber and green pepper to processor. Blend until chunky puree forms. Add the red and green Tabasco sauces, salt and pepper. Move gazpacho to large serving bowl and mix in reserved vegetables. Cover and refrigerate until well chilled before serving. Serve with a rib of celery and a sprinkle of cilantro for garnish.

Tofu Cheesecake

Want a velvety smooth dessert, serve up this "cheesecake" topped with fresh fruit. Agar flakes, which are made from seaweed, are used as a thickener. Look for them in natural food stores or Asian markets.

1 nine-inch baked crumb crust
2 tablespoons agar flakes
2/3 cup Soy Dream Original or Rice Dream Original Beverage
1/2 cup turbinado sugar, Sucanat or other sweetener
1/2 teaspoon salt
1 pound firm tofu
4 tablespoons lemon juice
2 teaspoons grated lemon peel
2 teaspoons vanilla
Fresh fruit for topping (strawberries, kiwi fruit, etc.)

Combine the agar and Soy Dream or Rice Dream in a saucepan and let stand 5 minutes. Stir in the sugar and salt. Simmer over low heat, stirring frequently, for 5 minutes. Pour into a blender and add the tofu, lemon juice, lemon peel, and vanilla. Blend until very smooth. Spread evenly into a prepared crust. Refrigerate 30 minutes, and then top with fresh fruit. Chill thoroughly before serving.

Per serving: 192 calories; 8 g protein; 36 g carbohydrate; 2 g fat; 247 mg sodium; 0 mg cholesterol

Courtesy of ARA Content

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CALCIUM: FOR EVERY STAGE OF A WOMAN'S LIFE
Vitamin sources of this crucial mineral vastly improve the quality of life

ARA – Calcium has become a buzzword of late. We hear about it in our doctor’s office, in advertisements and on food labels. We often associate calcium with our childhood years, when we were told to “drink your milk” for strong teeth and bones; or it is considered important during our older years when we become concerned with maintaining strong bones. The reality is that women, whose need for calcium is far greater than their male counterparts, often have not been told how crucial calcium is during every stage of their lives.

Calcium is a mineral that, even before birth, plays a significant role in almost all our body functions, including the development and health of our teeth and bones, and ultimately in protecting the body against debilitating bone loss as we age. The National Institute of Health recommends that, in addition to a healthy diet, adult women have a daily supplemental calcium intake of 1000 to 1200 mg before menopause and 1300 to 1500 mg after menopause. Although it would be ideal if these recommended amounts could be obtained through the nutrients in the foods we eat, the fact is that most women lead a fast-paced, pressure-packed life that makes this difficult.

Women today are choosing multi-vitamin and mineral supplements more than ever before to ensure they get adequate calcium. According to a statement issued by the National Institutes of Health in December 2001, a “calcium crisis” is affecting American youth. “Only 13.5 percent of girls and 36.3 percent of boys ages 12 to 19 in the United States get the RDA of calcium from their diets.” This places them at serious risk for osteoporosis, other bone diseases and stunted growth. Further, research has recently shown that a woman’s midlife bones are much stronger if she had adequate calcium intake during her teen years. Because nearly 90 percent of adult bone mass is established by the end of this age range, the nation’s youth do indeed stand in the midst of a calcium crisis. There is no doubt that teens need optimum calcium intakes just like adults, and with their busy lives today, a strong calcium-containing multi-vitamin provides easy, fast nutritional protection. As a woman ages, her need for calcium continues to be in the forefront of her health concerns. Women generally start to experience an increase in the rate of bone loss at around age 30.

Experts now agree that to protect against this trend, whatever else she is doing, a woman must pay close attention to her diet, especially her calcium intake, and at least three times a week perform regular weight-bearing and resistance exercises, such as swimming and weight lifting, both of which improve calcium absorption and bone mass. After menopause, when the body produces less estrogen than it did during the reproductive years, women lose between 2 to 5 percent of bone mass per year for about five years, after which the bone loss continues but at a somewhat slower rate that is still more rapid than during the premenopausal years.

When the loss of bone density becomes serious, bones become brittle, fragile and are more likely to break during even a minor fall. According to Dr. Robert Heaney, who has been involved in publishing more than 500 calcium studies since 1962, “the calcium requirement for skeletal maintenance is said to rise with age.” Dr. Heaney further states that “supplemented intakes of 1300 to 1700 mg per day have been shown to arrest age-related bone loss and to reduce fracture risk in people 65 and older.” In addition, recent scientific research and government recommendations have raised questions about the effectiveness and potential risks of hormone replacement therapy (HRT), causing many women to look for safe, natural alternatives.

Top of the World Distributors makes a few great calcium supplements for customers to choose from. Our Super Calcium/Magnesium is a wonderful product. For those who have trouble taking other forms of Calcium because of kidney stones, etc., Top of the World Distributors also makes Coral Calcium. This 1000 mg supplement has been shown to help with Cancer, Osteoporosis, Diabetes, Kidney Stones, Arthritis, Hypertension, Heart Disease, Gallstones, Muscle Cramps, Headaches, Chronic Fatigue, Lupus, Alzheimer's, Eczema, Fibromyalgia, Gout and more. Find out more about Calcium/Magnesium here and Coral Calcium here.

Courtesy of ARA

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AVOID DIET PITFALLS

By Edel Jarboe

1. Limit Liquid Calories

They may taste delicious but juices, smoothies, regular sodas, and iced coffee drinks all have a lot of extra sugar and calories. Calorie counts for these treats can range from 130 calories per 8oz of juice to 400 calories for a 16-ounce fruit smoothie.

Caffeinated drinks such as coffee, tea, and colas are diuretics, which means that they dehydrate you and rob your body of precious vitamins and minerals. Limit your caffeine intake and be sure to drink one cup of water for each cup of coffee or tea you drink. If, like most of us, you use caffeine as a pick-me-up, try stretching first thing in the morning instead of reaching for that cup of coffee. Or have a cup of decaf or herbal tea instead. At the office, engage in some brief physical activity such as taking a brisk walk around your floor or taking a flight of stairs instead of the elevator rather than taking your usual coffee break.

The bottom-line? Drink six to eight glasses of water daily, limit juice intake to one eight ounce glass a day, and treat smoothies, regular sodas, and iced coffee drinks as an occasional treat and not a daily habit.

2. Know Your Vegetables

Not all vegetables are created equal. Peas, butternut squash, corn, and potatoes, for example, play a dual role. While these vegetables contain important nutrients the American Dietetic Association also classifies them as starches or breads. If you find yourself reaching only for these starchy vegetables, you may need to round out your vegetable repertoire with non-starchy veggies. Try vitamin and antioxidant rich vegetables such as spinach and romaine lettuce, broccoli, cauliflower, tomatoes, and red and green peppers. Do I have to mention that you should steer clear of fried vegetables such as zucchini sticks and onion rings? Get in the habit of choosing steamed or fresh vegetables and substituting baked potato wedges for French fries.

3. Limit Your Sugar Intake

The easiest way to limit your sugar intake is not to add any additional sugar to cereals or hot drinks. Learn to satisfy your craving for sugar with fruit instead. For example, add raisins to your oatmeal instead of another heaping teaspoon of brown sugar. Try your tea with lemon instead of sugar. If you have a sweet tooth and must have a candy bar or ice cream, eat only half of what you normally would and save the rest for later. Be sure to limit your intake of fat-free foods to the suggested serving size as well. Most of these products have had the amount of sugar increased to make up for the lack of fat so that the food will taste better. Sweeteners go by many names so check labels to see if the following are the first ingredients: sucrose, glucose, dextrose, maltose, sorbitol, fructose, molasses, barley malt, honey, brown sugar, and maple, corn, or fruit syrup. Try to choose products that have their sweeteners farther down on their list of ingredients.

4. Watch Out for Fat

There are so many reduced-fat products in the supermarket nowadays that there really is no excuse not to limit your fat intake. You can find mayonnaise, cheese, hot dogs, salad dressings, and even ice cream in lower fat versions. But have you ever stopped to think about how much additional fat you are adding to your meals by not draining the cooking oil you use to prepare your meals with? Not only should you make this a habit, but also you can take it one step further by rinsing your cooked pasta or meat with water to remove even more oil. As a general rule, opt for baked over fried when it comes to fish, chicken, or pork; use a non-stick cooking spray whenever possible; and substitute applesauce for vegetable oil in recipes.

5. Don't Starve Yourself

Don't skip breakfast. It really is the most important meal of the day. Give your body a head start on nutrition by making sure you have a carbohydrate (preferably high-fiber), a protein, and fruit for breakfast. By eating breakfast, you are less likely to reach for a junk food snack by mid-morning or to go overboard at lunch. Keeping your body fueled on a regular basis with healthy snacks and balanced meals also helps prevent bingeing. If you satisfy your body's nutritional needs first, you'll be pleased to find that you won't need to reach for that bag of cookies, candy, or chips.

 

Edel Jarboe is the founder of Self Help for Her.com, an online self-help magazine helping you create a better life. She also publishes a free weekly newsletter, which features advice on goal setting, stress management, coping with difficult people, and overcoming obstacles: Subscribe here and receive a FREE stress report.

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STOPPING SLEEPLESS NIGHTS

(ARA) - "Creepy-crawly," "prickly," "tingling," and "twitching" ... These are the words typically used to describe one of the most common but relatively unknown sleep disorders in the United States: Restless Legs Syndrome (RLS).

According to the National Institutes of Health (NIH), nearly 12 million Americans have RLS, and even though it's slowly becoming more recognized, many researchers believe RLS is misdiagnosed or never diagnosed at all, since many people feel their symptoms will not be taken seriously or cannot be treated. To address the continuing need for public education, the RLS Foundation, an organization committed to providing information and assisting RLS patients in finding a doctor or support group, is funding new research and sponsoring educational initiatives.

"My mother, my sister and I had these awful sensations. We couldn't sleep or sit still on long car rides. It was difficult for my father, our doctors and even my wife, to understand," said Bob Waterman, chairman of the RLS Foundation's board of directors. "We were relieved to finally discover we had a real illness; it had a name; it could be treated."

The classic symptom of RLS is uncomfortable sensations in the legs that worsen at night or when the legs have not moved for an extended period of time. The only way to relieve this feeling is by moving the legs, making a good night's sleep or any activities that restrict movement, such as long drives, plane trips, or going to movies or sporting events, very difficult.

"People suffering from RLS not only see their quality of life diminish, but they may be unaware they have a real disorder that can be diagnosed and treated," said John Winkelman, M.D., Ph.D., sleep specialist at Harvard Medical School and member of the RLS Foundation's medical advisory board. "Physicians also need to be aware of RLS so they can properly diagnose patients and prescribe the most appropriate medication when necessary."

Among the primary symptoms of RLS are:

* Compelling or irresistible urge to move the affected limbs (most often the legs);

* Uncomfortable (creepy-crawly) sensations deep in the limbs;

* The urge to move and the uncomfortable sensations are relieved with movement of the affected limbs;

* Symptoms are worse in the evening and at night, especially when the individual is at rest.

Associated features of RLS include:

* Periodic leg movements (PLM), characterized by a repetitive jerking of the leg, either during sleep or when awake;

* Sleep disturbance and fatigue;

* Family history;

* Absence of other conditions known to cause RLS symptoms, such as iron deficiency and pregnancy.

"By educating yourself, you develop a greater understanding of the condition and can have a more productive discussion with your doctor," said Waterman. "The recognition of RLS symptoms by you and your doctor will lead to a quicker diagnosis and treatment."

The RLS Foundation recently held its first national meeting to share new research among doctors and patients. The foundation has also established Sept. 23, the birth date of RLS discoverer Dr. Karl Ekbom, as the annual International RLS Awareness Day.

While new research is being conducted, there are many effective treatments for RLS currently available. In mild cases, simple lifestyle changes such as taking baths, having massages, doing yoga and other relaxation exercises, and eliminating caffeine and alcohol may improve symptoms. In severe cases, various classes of medication, including dopaminergic agents, sedatives, anti-convulsants and pain relievers, have relieved RLS symptoms. However, all of the classes of drugs have varying benefits and side effects, so patients must discuss which medication is most appropriate for them with their doctors.

For more information about RLS or to find a local support group, please call the RLS Foundation's toll free number at (877) 463-6757 or visit the foundation's Web site at www.rls.org.

Courtesy of ARA Content

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LOSE WEIGHT THE PROTEIN WHEY Check out Top of the World Pro Formula Whey 24!

(ARA) - Every year it seems there is a new dieting trend. Most recently, high protein, low carbohydrate (high-fat) diets have become all the rage. Some people swear by them while others are skeptical about their effectiveness and safety.

However, a diet based on increased (but not excessive) levels of protein has been shown in a number of studies to give an added boost to dieters by helping them increase weight loss, increase loss of body fat, and reduce the loss of muscle tissue. Many experts recommend a diet containing 25 to 35 percent protein for weight loss and between 20 to 25 percent protein for weight maintenance. In both cases, the protein should be high quality protein.

But how can people easily add more protein to their diets without overdoing it? Whey protein is one great option to consider.

"Whey protein is a high quality, complete protein source with little to no fat that can help control hunger and weight," says Dr. Julie Miller Jones, a professor of nutrition at the College of St. Catherine in St. Paul, Minn.

Usually found in a powdered form, this concentrated dairy protein can easily be added to many foods and recipes. One form of whey protein, whey protein isolate, contains less than 1 percent lactose and is often recommended for vegetarians and for those who are lactose or gluten intolerant.

Let's take a look at four ways that whey protein can help with weight loss.

1. Protein requires more energy to digest than other foods (called the thermic effect of food). This helps use more calories and hence may help with weight loss.

2. Also, high quality proteins such as whey protein help to preserve lean muscle tissue while you lose fat. If your body doesn't get enough protein and the important essential amino acids on a daily basis it will "steal" them from existing muscle tissue.

3. Protein also helps to slow down the absorption of glucose into the bloodstream. This in turn reduces hunger by reducing insulin levels and making it easier for the body to burn fat.

4. Protein has a greater ability to promote satiety than do fat and carbohydrates. Whey protein contains a special component called glycomacropeptide, or GMP. GMP helps promote the release of CCK, which is an appetite-suppressing hormone. This may help you feel full and hopefully stop eating sooner.

In addition to weight loss, another important side benefit of whey protein is its ability to support the immune system. It promotes the formation of glutathione, an anti-oxidant, which plays a key role in supporting the immune system. This is especially important during periods of stress and disease and for individuals who exercise aggressively or smoke.

Here are some ways to easily incorporate protein (using whey protein) into your diet.

* Turn your morning smoothie into a satisfying "fat burner" by combining whey protein, skim milk and fresh or frozen fruit. The dairy calcium provided by the milk makes it even more of a plus in regards to weight loss. Blend and enjoy!

* Make a healthy "home from school" snack by mixing together 1 box (4 serving size) of regular or sugar-free instant JELL-O(R) pudding with 2 servings of natural, vanilla, or chocolate whey protein powder. Add 2 1/2 cups skim milk and mix according to the directions on the box. Refrigerate for 15 minutes and serve.

* Prepare a delicious whipped topping for fruit and desserts. This recipe was created by Dr. Richard Ya Deau, a retired oncology surgeon.

40 grams of unflavored, unsweetened whey protein powder
16 ounces low fat milk
8 crushed ice cubes
1 tablespoon sugar or artificial sweetener, such as Splenda(R)
1 teaspoon vanilla extract

Add all of the ingredients to a food processor and mix until stiff peaks are formed. Use as a replacement for the higher fat version of whipped cream.

Whey protein is readily available in health food stores, natural food stores, and many fitness centers. For more recipes and information contact the Whey Protein Institute at www.wheyproteininstitute.org or call their toll-free number, (866) WHY-WHEY.

Courtesy of ARA Content

EDITOR'S NOTE: The following sources were used for this article:

Skov AR, Toubro S, Ronn B, Holm L, Astrup A. Randomized trial on protein vs carbohydrate in ad libitum fat reduced diet for the treatment of obesity. Int J Obes Relat Metab Disord. 1999 May;23(5):528-36.

Parker B, Noakes M, Luscombe N, Clifton P. Effect of a high-protein, high-monounsaturated fat weight loss diet on glycemic control and lipid levels in type 2 diabetes. Diabetes Care. 2002 Mar;25(3):425-30.

Layman, DK. 2002. Emerging health benefits of dietary protein and its role in weight management. American Dietetics Assn Oct 21, 2002.

National Academy of Sciences. 2002. Macronutrient Report. Washington DC: NAS Press.

Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995 Sep;49(9):675-90.

Burton-Freeman B, Davis PA, Schneeman BO. Plasma cholecystokinin is associated with subjective measures of satiety in women. Am J Clin Nutr. 2002 Sep;76(3):659-67.

Gautsch TA, Kandl SM, Donovan SM, Layman DK. Growth hormone promotes somatic and skeletal muscle growth recovery in rats following chronic protein-energy malnutrition. J Nutr. 1999 Apr;129(4):828-37.

Cui H, Yang Y, Bian L, He M. [Effect of food composition of mixed food on glycemic index] Wei Sheng Yan Jiu 1999 Nov;28(6):356-8.

Luscombe ND, Clifton PM, Noakes M, Parker B, Wittert G. Effects of energy-restricted diets containing increased protein on weight loss, resting energy expenditure, and the thermic effect of feeding in type 2 diabetes. Diabetes Care. 2002 Apr;25(4):652-7.

Holt SH, Miller JB. Increased insulin responses to ingested foods are associated with lessened satiety. Appetite. 1995 Feb;24(1):43-54.

Eisenstein J, Roberts SB, Dallal G, Saltzman E. High-protein weight-loss diets: are they safe and do they work? A review of the experimental and epidemiologic data. Nutr Rev. 2002 Jul;60(7 Pt 1):189-200.

St Jeor ST, Howard BV, Prewitt TE, Bovee V, Bazzarre T, Eckel RH. Dietary protein and weight reduction: a statement for healthcare professionals from the Nutrition Committee of the Council on Nutrition, Physical Activity, and Metabolism of the American Heart Association. Circulation. 2001 Oct 9;104(15):1869-74.

Burke DG, Chilibeck PD, Davidson KS, Candow DG, Farthing J, Smith-Palmer T. The effect of whey protein supplementation with and without creatine monohydrate combined with resistance training on lean tissue mass and muscle strength. Int J Sport Nutr Exerc Metab. 2001 Sep;11(3):349-64.

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