November 2002

Welcome to the November edition of Your Healthy Life—the Natural Health Solutions resource for important health information and updates for the whole family. November is a special month for many of us—a time for giving thanks and celebrating with family.

November also features some important health observances, including National Diabetes Month. Take advantage of this month's lead article to learn more about preventing and managing diabetes naturally with healthy diet changes. Also, note the link for several free diabetes screening clinics offered in Marin County throughout the month.

Do you or does someone you love continue to struggle with a cigarette addiction? The Great American Smokeout on November 21 provides excellent motivation to quit once and for all. Read more below about key dietary changes that will help you kick the habit. Also, see if you might wish to incorporate some helpful Thanksgiving tips to ensure a delicious, but healthy holiday.

Stay tuned for more great wellness information next month, including how to experience a healthy, low-stress holiday season. And don't miss the links for free diabetes and osteoporosis screenings in the greater San Francisco Bay Area this month. As always, I am available for questions or comments: kiki@aboutnhs.com.

Happy Thanksgiving to all!

In health,

Diabetes—the Diet Connection

November is National Diabetes Month, which presents a valuable opportunity to raise our awareness about this serious, but often very preventable disease. Although Type I diabetes is linked to genetics, Type II diabetes—often called "Adult Onset" diabetes—develops largely as a result of our diet and lifestyle. There are many things we can do naturally to help prevent and treat diabetes, and taking a hard look at our diets should be of the highest priority.

Healthy Diet and Lifestyle Changes to Help You Quit Smoking Today!

The Great American Smokeout on November 21 provides a fresh opportunity to kick the cigarette habit once and for all, and may provide the motivation you need at last. You probably know that lung cancer is the most common cancer in the world, with cigarette smoking accounting for nearly 90% of the cases. But did you also know that smoking may increase you risk of over 50 other diseases?

Free Diabetes Screenings in Marin County This Month

Do have you a family history of diabetes, or any risk factors that might predispose you to this serious and all-too-common disease? Prevention is the best medicine. Take the time to find out where you stand this month by taking advantage of one of the following free diabetic screenings.

Free Bone Density Screenings in the San Francisco Bay Area This Month

Are you at risk for osteoporosis? Do you have ten minutes to find out? Osteoporosis currently affects more than 25 million Americans, 80% of which are female. Although it may impact women as early as their 30s and 40s, it can be prevented if caught in time. Getting an initial baseline—achieved through bone density screenings—is key to prevention. Take advantage of a free screening ($35 value) this month. You'll walk away with empowering information and complimentary SuperNutrition vitamins for optimal bone health and overall wellness.

Healthy Thanksgiving Tips

Thanksgiving can be a difficult time for people who strive to be health conscious. Year after year, many of us seem to fall into the pattern of overeating the many rich foods that play a part in this holiday tradition. However, enjoying lighter versions of your favorite foods in moderation will allow you not only to savor the meal, but also enable you to leave the table without feeling uncomfortably stuffed. Instead, you can feel light and clear, and far better able to enjoy the day and connect with those you love. Best of all, you can have a wonderful celebration without starting on the holiday weight gain roller coaster that so many of us struggle with each year.

Sweet Potato Corn Bread

The following cholesterol-free recipe celebrates corn—one of the original Thanksgiving foods—in this unique and delicious quick bread. Bake and serve along with your holiday feast, or use to make a delectable version of traditional stuffing.

Preparation

1. Preheat oven to 375 degrees.
2. Lightly oil an 8" square cake or brownie pan (or use non-stick cooking spray).
3. Place all dry ingredients in a large bowl and mix well.
4. Combine all wet ingredients in a blender or food processor, blend thoroughly.
5. Add blender mixture to dry ingredients in bowl, blend well (but don't over-mix).
6. Place batter in prepared pan, sprinkle top with oats (if desired).
7. Bake for 30 minutes or until a knife inserted in the center comes out clean.
8. Serve, eat and enjoy!

Nuts: Spotlight on Almonds

Nuts are one of nature's richest foods-loaded with protein, healthy fats, and a host of vitamins and minerals. For optimal health benefits and ease of digestion, choose fresh, unprocessed nuts. According to Elson Haas, M.D., in his book Staying Healthy with Nutrition (Celestial Arts, 1992), we should avoid oil-roasted, salted nuts, as this processing adversely affects the essential fats contained in the nuts, decreases their nutrient content and renders them less digestible. Dr. Haas notes that there are numerous nut varieties, ranging from 50-70% fat content. Almonds are probably the best all-around nut, Dr. Haas indicates, as they have a fat content of 60% and protein content of 20%.

Almonds are not only rich in vitamin E, calcium, copper, iron, zinc and potassium, along with a range of B vitamins, they also offer heart-healthy monounsaturated fat. In fact, almonds have been shown to be a cardio-protective super food, decreasing LDL "bad" cholesterol and increasing HDL "good" cholesterol.1, 2 Other research suggests that nuts can actually reduce risk of sudden cardiac death.3

So, this holiday season, renew an old and healthy tradition. Fill a lovely big bowl full of fresh mixed nuts in their shell, add an attractive nut cracker, and leave it out for guests to enjoy. This also makes a great gift, with a card sharing the health benefits. Eat nuts in moderation, but enjoy in good health!

1 Hyson DA, Schneeman BO, Davis PA. "Almonds and almond oil have similar effects on plasma lipids and LDL oxidation in healthy men and women." J Nutr 2002 Apr;132(4):703-7
2 Spiller GA, Jenkins DJ, Cragen LN, Gates JE, Bosello O, Berra K, Rudd C, Stevenson M, Superko R. "Effect of a diet high in monounsaturated fat from almonds on plasma cholesterol and lipoproteins." J Am Coll Nutr 1992 Apr;11(2):126-30
3 Albert CM, Gaziano JM, Willett WC, Manson JE. "Nut consumption and decreased risk of sudden cardiac death in the Physicians' Health Study." Arch Intern Med 2002 Jun 24;162(12):1382-7

“Western scientists are now discovering that soy is not only a cholesterol-free alternative to the animal products Westerners typically consume—chock full
of soluble and insoluble fiber, calcium and B vitamins—but also contains
special compounds that may help reduce menopausal symptoms, lower cholesterol, help prevent osteoporosis, and even protect against such
common killers as heart disease and cancer.”

~ Andrew Weil, M.D. ~

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