January 2003

Happy New Year! Welcome to the January edition of Your Healthy Life—the Natural Health Solutions resource for important health information and updates for the whole family. January offers a fresh opportunity for healthy changes. What are your health and wellness goals for the new year?

For many of us, reaching and maintaining a healthy weight is a continual challenge. According to the National Institute of Health, the evidence is now overwhelming that obesity has numerous adverse affects on your wellness and longevity. Not only is obesity unhealthy in the short term, it is clearly associated with heart disease, stroke, hypertension, diabetes, and certain forms of cancer, among other health issues.

Perhaps this year it's time for a new approach, so don't miss the lead article that shows how to boost your metabolism naturally for healthy weight loss. Also, note our piece on how and why to learn about your body composition—the ratio of body fat to lean muscle—as an important first step to healthy weight loss.

January is also National Glaucoma Awareness Month, which invites us to become more familiar with a serious eye disease that leads to blindness. The good news is that glaucoma-related blindness can be prevented if caught in time. According to Prevent Blindness America, glaucoma is a disease associated with increased pressure within the eye that can cause progressive damage to the optic nerve. This damage results in a gradual loss of vision, and potentially, blindness. Those highest at risk include African-Americans, the elderly, and diabetics. Although loss of vision can't be restored, medical treatment can help stop the disease from progressing. Comprehensive eye exams on a regular basis are your best wellness defense. For more information, visit www.preventblindness.org.

January offers another important health observance—National Birth Defects Prevention Month. Take advantage of this months' article on the benefits of folic acid to prevent birth defects, and the critical importance of the right prenatal multi-vitamin/mineral formula. For more information about pregnancy and newborn health education, visit www.marchofdimes.com.

And don't miss our screening event in the San Francisco Bay Area this month. Please send along your comments and questions to: kiki@aboutnhs.com.

Best wishes for a happy and healthy new year to all!

Cheers and peace,

Eat to Lose: Boosting Your Metabolism Naturally for Healthy Weight Loss

The First Step to Healthy Weight Loss

The Importance of Folic Acid in Preventing Birth Defects

The delicious—and super healthy—avocado

Although the avocado has a reputation as a high-fat luxury, this power food is one we should enjoy guilt-free more often. Avocados are not only rich in heart-healthy monounsaturated fat, this unique fruit also boasts a plethora of nutrients—all for only 153 calories in a generous half-avocado serving. And the benefits don't stop there.

Research suggests that partial replacement of complex carbohydrates with avocado in the diet of patients with non-insulin-dependent diabetes favorably improved cholesterol profiles while maintaining good glycemic control.1

Another study showed that avocado-enriched diets promoted a 16% decrease of total serum cholesterol, a 22% decrease in LDL ("bad") cholesterol, and an 11% increase in HDL ("good") cholesterol.2

Other research confirms that diets rich in avocado and other sources of monounsaturated fatty acids have beneficial effects on the blood pressure, glucose metabolism, and lipid levels in Type II diabetes patients.3

Avocado happens to be one of the best dietary sources of potassium, offering 548 mg. in just half an avocado, compared with 451 mg. in one large banana.4 So, try this luscious condiment instead of saturated fats like butter and mayonnaise on sandwiches, salads, and even baked potatoes for a rich and healthy taste treat.

1 Flegal KM, Carroll MD, Ogden CL, Johnson CL. Prevalence and trends in obesity among US adults, 1999-2000. JAMA 2002 Oct 9;288(14):1723-7
1 Stein Q, et al. Preventing birth defects with folic acid. S D J Med 2002 Sep;55(9):389-91
1 Lerman-Garber I, et al. Effect of a high-monounsaturated fat diet enriched with avocado in NIDDM patients. Diabetes Care 1994 Apr;17(4):311-5
2 Lopez Ledesma R, et al. Monounsaturated fatty acid (avocado) rich diet for mild hypercholesterolemia. Arch Med Res 1996 Winter;27(4):519-23
3 Thomsen C, et al. Comparison of the effects on the diurnal blood pressure, glucose, and lipid levels of a diet rich in monounsaturated fatty acids with a diet rich in polyunsaturated fatty acids in type 2 diabetic subjects. Diabet Med 1995 Jul;12(7):600-6
4 Whelton PK, et al. Primary prevention of hypertension: clinical and public health advisory from The National High Blood Pressure Education Program. JAMA 2002 Oct 16;288(15):1882-8

“Miracles rest not so much upon faces or voices or great healing powers
coming to us from afar, but upon our perceptions being made finer
so that, for a moment, our eyes can see and our ears can hear
what there is about us always.”

~ Willa Cather ~