Beyond Dieting
By Thomas Barclay

If you want to lose weight, you have to look beyond the temptation to leap into a fad diet. The only sure way to lose weight and keep it off requires both adopting a lower calorie plan that you can stay on indefinitely and planning to exercise consistently. Supplements can help you lose weight, but they’re not the final answer to slimming. A temporary diet may drop your weight, but if you go back to your old eating habits and neglect working out, or at least walking daily, the pounds are sure to return. So if you’re serious about weight control, get ready for a few permanent lifestyle changes.

When you feel prepared to get your weight under control, among the most dependable supplements to help you shave off pounds is green tea extract. Research shows that natural substances in green tea accelerate your calorie burn off, particularly the incineration of the fat calories in your meals. An added benefit: Using green tea extract may encourage your body to burn off more of the body fat you have previously accumulated.

In an investigation of men in their twenties, scientists found that taking green tea extract revved up metabolism and caused more calories to be used up even when the men were not exercising (Am Jrnl Clin Nut, 11/99).

The researchers believe that pigments in green tea known as catechins exert some kind of influence on the body’s supply of norepinephrine, a neurotransmitter that boosts the number of calories you burn every minute. In this research, the men taking green tea, on average, burned about 240 more calories a day.

As these researchers noted, green tea may “influence body weight and body composition via changes in energy expenditure…”

Body Influences
Green tea isn’t the only botanical that can help you persuade your body to lose weight. Coleus forskohlii, a plant that is a relative of the mint plant, is supposed to help stimulate the creation of muscle tissue and help your body break down its stores of fat.
This plant, which is an herb with fleshy roots native to Thailand, India and Burma, was traditionally used as a food spice. But now, scientists have discovered that, when taken as a supplement, it contains natural substances that activate the body’s biochemical pathways that take part in muscle building and metabolism.

While the process in which these substances take part is complicated, they basically set off a series of chemical reactions in the body that boost thermogenesis, the body’s heat production (Jrnl Biochem Cell Bio, 30(1): 7-1). When thermogenesis increases, your metabolic rate accelerates and you burn more calories per minute.

Consequently, the calorie-incinerating benefits of coleus forskohlii are multiplied. For not only does this general increase in metabolism boost calorie loss, but, since the supplement can help you build more muscle, your increased muscle mass also accelerates the calories you burn every day. The reason: Muscle tissue burns more calories, even while you are at rest, than body fat does. When you increase your percentage of muscle, you similarly increase your body’s rate of calorie use and your potential for weight loss is that much greater.

Move the Fat
When those in search of slimness pick out supplements to boost the weight loss effects of lower calorie meals and exercise, other natural substances are often chosen to help jump-start the process:

* Lipase: An enzyme that helps break down fat in the body.
* L-carnitine: An amino acid that stimulates the use of fat as energy.
* Pyruvate: Nutrient intended to boost fat loss while conserving muscle tissue. Intended to help the body burn more calories while exercising.
* Diuretic herbs: Includes dandelion, uva ursi, corn silk, and juniper berries; these decrease water retention to relieve the bloated feeling that may accompany a weight loss
program.
* Kelp (Nereocystis luetkeana): A source of iodine which may boost metabolism, help burn fat. To avoid excess iodine intake, limit consumption.

Vitamin C Helps Burn More Calories
A University of Colorado study shows that taking vitamin C may help your body burn more calories and help you lose weight.

The Colorado researchers believe that the lower metabolic rate in older adults may be due in part to a decreased ability of the nervous system to support resting metabolism. They think this decline in neural support of resting metabolism with age may be related to continued destructive action by free radicals linked to aging.

According to research associate Christopher Bell, PhD, “We can combat the effects of oxygen free radicals by giving older adults substances (like vitamin C) known as antioxidants,” said Bell. “The body produces an abundance of antioxidants when we are young, but as we age, the production goes down. This increases the importance of healthy eating for older adults because foods such as fruit and vegetables are rich in antioxidants.”

Dr. Jones said it is too soon to draw firm conclusions, but the latest research seems to indicate that older adults may be able to decrease body fat with vitamin C.

Keep On Walkin’
The other side of the weight loss equation involves exercise. And that doesn’t necessarily mean hours in the gym, either; a simple walking regimen will do.
Walking can burn a surprising amount of calories. A slow walk (2 mph) works off 240 calories an hour. Up the rate to a brisk walk (3.5 mph) and the calories burned jumps to 360 an hour.

Time to Take Action
While all of these recent studies are not yet enough to convince most cautious researchers that supplements definitely aid weight loss, those of us eager to drop extra pounds may not have the patience to wait for conclusive proof before we make use of vitamin C and other supplements.

Of course, if you are significantly overweight, you should consult a reliable health practitioner.

But virtually every expert agrees: Your weight and health will improve if you at least start walking for exercise, cut the calories and eat plenty of fruits and vegetables. Your weight loss may not be rapid, but if you keep at it, it can be permanent.

Vitamins Through the Ages
By Carl Lowe

Rethink that old saying, one size doesn't fit all, and you're pretty close to describing how your need for dietary supplements differs as you age.

Every individual possesses unique supplement needs. By taking into account your age, health situation and lifestyle, you can come to a fairly accurate assessment of which vitamins, minerals and other nutrients you should consume.

Researchers who study nutrition have, within the past ten years or so, started to pay closer attention to the unique nutritional needs of older adults. They have found that as you grow older, your need for added amounts of certain vitamins and minerals climb. The main cause: Your digestive system (which isn't as young as it used to be) doesn't absorb nutrients as efficiently as it used to.

The Calcium Connection
While calcium is a crucial mineral for everyone, the medical community now recognizes that those of us who have attained middle age are especially in need of this bone strengthener.

Consequently, the Food and Nutrition Board of the National Academy of Sciences, which determines the Dietary Reference Intakes (DRIs), has decided that everyone over the age of 50 should be getting at least 1,200 mg a day of calcium, a whopping 50% increase over the previous recommendation. (DRIs are general measurements that offer an approximate guideline to how much of certain nutrients you should be consuming.)
Much of the increased need for calcium stems from decreases in absorption. Even if you eat plenty of calcium-rich foods (like yogurt and other dairy foods, collard greens and sardines), more calcium may pass through your digestive tract than is actually taken in (St Com on the Sci Eval of Dietary Ref Intakes, Food and Nutrition Board, 1997).
This recommendation for more calcium is well-founded: Researchers have shown that older folks who take extra amounts of this mineral help protect their bones from weakening and lower their risk of broken bones (NEJM 327:1637, 1992).

In a study of older women who had already fractured their vertebra, scientists found that taking calcium supplements of 1,200 mg a day reduced bone loss and risk of more broken bones. Women who didn't take the supplements were about three times more likely to suffer broken bones (Am Jrnl Med, 98(4):331, 1995).

Calcium for the Younger Set
Of course, your need for calcium doesn't start in your fifties. Everyone needs plenty of it during elementary school, adolescence and on through the twenties, while your body is building up your bones.

Per pound of weight, kids need more than twice as much as adults.
According to a panel convened by the National Institutes of Health, children from age one to five should have 800 mg of calcium a day; ages six to ten should have 1,200; and between the ages 11 to 24, kids and young adults should get 1,200 to 1,500 mg daily (Nut Rev 51:171, 1993).

These amounts help build up enough skeletal strength to allow for the bone loss that almost inevitably occurs as we age. In general, bones reach their strongest at age 30 and remain relatively stable until age 50. To maintain your bone at this age, the DRI is set at 1,000 mg.

Besides taking calcium, you should perform what is called weight-bearing exercise: Exercises like light weight lifting as well as walking, jogging and jumping rope encourage the bones to store more calcium.

Double Dose of D
An added complication in the quest for keeping bones strong is your body's need for vitamin D in order to absorb calcium and put it to use in shoring up your skeletal structure. Because vitamin D is so vital to bone health, and studies have shown that people over the age of 50 are sorely lacking in this nutrient, the recommended amounts (DRIs) of this nutrient have recently been doubled to 400 IU a day. This is three times the amount recommended for those under age 50.

When you step out into the sunlight, your skin can manufacture vitamin D. But, researchers have realized that the skin of older folks may be inadequate for the job. As a result, when scientists fed vitamin D supplements measuring 700 IU a day, plus an extra 500 mg of calcium, to about 400 seniors over age 65, they found the supplement-takers had less bone loss and fewer spine, hip and other bone fractures (NEJM 337:670, 1997).
Up to age 50, the DRI for vitamin D is 200 IU a day.

Need for B Vitamins
Staying supplied with B vitamins can also be problematic with age. Aging stomachs produce less acid, which makes it harder to absorb nutrients like vitamin B12 from food and may make you more prone to anemia. (B12 helps the body make red blood cells.)
One reason for this loss of stomach acidity: About 50% of us have low-level bacterial infections in our stomachs that hinder acid release (Arch Int Med 160:1349-53 2000). Although most Americans get a good amount of B12 from food, up to 30% of adults over the age of 50 lose their ability to adequately absorb B12 from food. Luckily, although aging compromises the ability to get B12 from meals, researchers find you can still absorb plenty from supplements.

Your nutritional needs depend on a variety of factors, including your age. If you find thinking about your specific requirements too taxing but you still want to take a supplement, consult a knowledgeable health practitioner or take a multivitamin.
And don't forget to eat plenty of fruits and vegetables. Supplements that help you get better nutrition are meant to supplement a healthy diet, not take its place.

Brain Chemistry
By Carl Lowe

Philosophers and scientists have often pondered the paradox of the human brain. As the location for logical cognition, emotions and the contemplation of existence, the brain appears to be a portal to the soul, lighting up with thoughts, dreams and feelings that seem to defy physical reality and originate in a weightless, mystical dimension. At the same time, the brain is an organ made of human cells that depends on nutrition and a comforting environment to think its way through daily existence.

When you look to boost the physical performance of your brain, perhaps one of the most important groups of nutrients you should embrace are the B vitamins. Among this group, folate (also known as folic acid) has been found to be crucial for keeping your thinking at its peak.

According to Janet Bryan, MD, an Australian researcher who has investigated how nutrition affects brain function, “research into food, thinking and memory is at a relatively early stage but it has been known for some time that the B vitamins are associated with cognitive performance among older adults. Dietary intake of B vitamins (is) also associated with memory, speed of information processing, verbal reasoning and verbal ability.”

In an investigation of more than 200 Australian women, Dr. Bryant and her team of researchers found that folate and vitamin B6 boosted memory.
“We found that folate supplementation improved memory and planning ability and that B6 supplementation improved verbal ability” (14th Annual CSIRO Food Industry Conference, Adelaide, Australia).

Brain Protection
Much of the research into how B vitamins protect human health has looked at their relationship to homocysteine, a protein carried in the blood that has been associated with heart disease. Research indicates that by helping the body eliminate homocysteine, folate and the other B vitamins can help protect the cardiovascular system.

What’s more, scientists now believe that decreasing homocysteine may also enhance the brain’s health and lower the risk of Alzheimer’s disease and dementia.

“This is exciting information, because homocysteine levels can be reduced by taking the vitamins B6, B12 and folic acid,” notes James F. Toole, MD, professor of neurology at the Wake Forest School of Medicine in Neurology Reviews.Com.

In an Australian study that supports this supposition, researchers examined the homocysteine blood levels of 36 healthy people and then measured their brains (Neurology, 2002; 58:1471-5). They found that older folks whose blood carried high amounts of homocysteine had smaller, atrophied, brains. The scientists concluded that these signs of brain shrinkage meant that having more homocysteine in your body may make you more susceptible to developing Alzheimer’s.

Beware of Too Much Alcohol, Too Little Thiamine
Thiamine, vitamin B1, is necessary for the proper functioning of the nerve cells in the brain. Unfortunately, when you indulge in excessive drinking of alcohol, you may hinder your body’s absorption of thiamine and cause a deficiency of this vitally important nutrient.

Even more problematic is that when you consistently overindulge in alcohol and continually fail to consume enough thiamine (found in fortified bread, pasta, cereal, whole wheat, lean meat, fish, beans, peas, soybeans and brewer’s yeast), you can produce a disastrous effect on your mental capacity.

“We were looking for an interaction between (alcoholic beverages) and thiamine deficiency,” says Philip J. Langlais, PhD, professor of neurosciences at the University of California-San Diego.

In his studies on animals, he found that brain activities like learning the rules of games and remembering items were most harmed when you take in too much alcohol and too little thiamine. “(The study) showed that there are unique interactions between alcohol and thiamine deficiency,” notes David V. Gauvin, PhD, a drug science specialist at the Drug Enforcement Administration. “We don’t see that one plus one equals two, rather, one plus one equals three.”

Dr. Gauvin believes that more thiamine should be added to foods.
“The Australian practice of food supplementation is okay,” he notes. “When (in another study) we gave our animals regular food that contained thiamine, they did not develop sensitization to alcohol. The body can naturally absorb and process low-graded doses of thiamine… It’s the whopping injections that are problematic.”

Eating Vitamin E (and C) May Erase Brain Problems
Another way to lower your chances of losing your thinking abilities is to eat a diet rich in foods containing vitamins E and C.

A study published in the Journal of the American Medical Association (6/26/02) found that antioxidants like these nutrients may protect the brain from suffering debilitating harm.

“This and a number of important population studies have pointed to vitamin E as possibly protective against oxidative damage or other mechanisms associated with cognitive decline and dementia,” observes Neil Buckholtz, PhD, head of the Dementias of Aging Branch at the National Institute of Aging.

Good food sources of natural vitamin E include wheat germ, whole grains like brown rice, sunflower seeds, peanuts, peanut butter, soybeans and vegetable oil.

Adding vitamin C to the mix, along with vitamin E, may provide the brain with further protection. “We believe antioxidants like vitamin E and C may protect against vascular dementia by limiting the amount of brain damage that persists after a stroke,” says Kamal Masaki, MD, of the University of Hawaii in Honolulu. “The supplements may also play a role in providing protection against brain cell and membrane injury involved in many aging-related diseases, thus resulting in significantly higher scores on mental performance tests in later life.”

Dr. Masaki’s study of more than 3,000 men in Hawaii found that older men who took both vitamin E and C supplements at least once a week were 88% less likely to have vascular dementia four years after the research started and 69% less likely to have forms of dementia other than vascular or Alzheimer’s-related dementia or mixed forms of dementia (Neurology 3/28/00).

As research continues into how nutrients affect the aging brain, we can expect more impressive findings on how to eat for better thinking. And even though philosophers and scientists may never fully agree to a final reconciliation of how the physical brain and the spiritual self interact, they will concur that a well-fed mind can better contemplate this enigmatic organ.

Skintillation
By Devi Asher

Winter weather is hard on skin. Cold temperatures, harsh winds, low humidity and indoor heating sap moisture from skin, leaving your face, hands and body dry, flaky and prone to fine lines and the signs of aging.

Just as we winterize our wardrobes, we need to winterize our skin care regime when the cold winds blow in. A few shifts in your beauty routine—a heavier moisturizer, a lighter cleanser—can make a world of difference when it comes to maintaining your skin’s natural oils, your protection from harsh winter elements.

Now is the time to reevaluate your approach to skin treatments and the skin care products on your shelf. Take a few moments to winter-proof your skin and bring back that moist, healthy glow.

Shower Shorter
There’s more to saving winter skin than slathering on gobs of heavy lotion. Your skin protection strategy begins each day in the shower.

“Your skin is stripped of moisture during the cold winter months, which is why it’s so important to seal moisture into the skin to prevent dryness and cracking,” explains Marianne O’Donoghue, MD, associate professor of dermatology at Rush-Presbyterian-St. Luke Medical Center in Chicago. “This is the perfect time of year to adjust your skin care and moisturizing routine.”

The two layers that comprise your skin, the epidermis and dermis, conceal thousands of oil glands, and it’s these glands that keep your skin supple. The sebum-coated outer layer of skin protects you from the elements and keeps vital fluids inside.

The hot shower that feels invigorating on a cold winter morning essentially removes these natural oils, making your skin feel dry and itchy. So, every time you shower or wash your face and hands, your skin is depleted of its natural oils, allowing moisture to evaporate and skin to dry out.

During the warm and humid days of summer, the skin can replenish itself with moisture from the air. Throughout the drying months of winter, it’s up to you to humidify thirsty skin.

To limit the drying effects of hot water, bathe in warm water, using a moisturizing soap, and limit your time in the shower to 10 or 15 minutes. To maximize the effectiveness of your moisturizer, pat yourself dry and apply to skin while still slightly damp. Use the heaviest moisturizer you’re comfortable with; your natural food store has a selection of botanical-based moisturizing products.

If you prefer to soak in the tub, add replenishing oils to warm bath water. Soak until the palms of your hands and feet are wrinkled like prunes—approximately 10 to 15 minutes. The time in the tub should help restore lost moisture.

To keep legs and underarms supple, try shaving with lotion in lieu of harsh soaps and shaving creams. You’ll get a smooth shave and skin will feel soft afterward.

Saving Face
If you swear by soap and water, your skin will thank you for switching to a gentle, water-soluble cleanser. Less likely to dry skin, a water-soluble cream cleanser will trap in moisture and leave natural protective oils behind. Wash with tepid water and gently pat skin with a soft towel; never rub your face dry.

Choose a water-based face lotion that glides on smoothly. If your moisturizer pulls a disappearing act and your skin still feels tight and dry, step up to a richer product. If you have combination skin, add more moisturizer to drier areas.

If you have oily skin that remains somewhat greasy during winter months, stay with a light moisturizer, preferably one with alpha hydroxy acids (AHAs)—exfoliating lactic, citric and glycolic acids found in sour milk, tomato juice, citrus fruits and sugar cane juice.

“Various types of alpha hydroxy acids can be used to smooth the skin surface,” says Loretta Pratt Balin, MD (The Life of the Skin, Bantam Books). AHAs effectively slough away dry, flaky skin, speeding the turnover of epidermal cells, exposing smoother, fresher skin.

The sun may be hidden behind clouds, but skin-damaging UVA and UVB rays never take a vacation. Continue to protect your skin from sun damage with makeup or moisturizer with an SPF (Sun Protection Factor) of at least 15. If you’ll be skiing or taking part in other winter sports, wear a product with a higher sunscreen and apply frequently. And don’t forget protective sunglasses.

If your lips feel dry, resist the temptation to lick them; saliva removes oil and dries lips. Instead, use an all-natural lip balm with SPF and protect your kisser from the elements.

Skin Help from the Inside Out
No doubt you’ve heard it before—drink more water. Turns out, not only is water good for keeping your insides lubricated and working properly, the cool, clear liquid moisturizes skin from the inside out.

In addition to drinking warm water, warm ginger tea and lemon tea, avoid all cold drinks, seafood, dairy, fried foods and sweets, says Pratima Raichur, ND, an Ayurvedic skin care expert.

Optimal intake and assimilation of nutrients is also essential for healthy skin. A deficiency of EFAs (essential fatty acids) often manifests as dry, flaky skin, and vitamin A is a crucial nutrient for regenerating skin (Alternative and Complementary Therapies, June 2002).

“The B vitamins promote skin health…zinc deficiency is common in acne and other skin problems,” say researchers.

When adapting your skin care regimen this winter, factor in your individual skin type and geographic location, as well as skin type and dietary needs. With the right strategy, your skin can outshine even the darkest winter day.

New Year Clean Up
By Lisa James

What a blowout of a New Year’s Eve party! Even your uncle's tired old jokes seemed hilarious.
But oh, the day-after cleanup!
And just as it’s a good idea to put your house in order after a New Year’s bash, you should set your body aright after weeks of feasting and indulging. The best way to make a clean sweep: Detoxification, a process that gives your body's internal cleaning services a chance to renew and recharge.

Calling the Cleaning Crew
Your body is continually bombarded with toxins. Some, such as pollution, alcohol and tobacco, come from the outside, while others are byproducts of normal body metabolism.
Those toxins are eliminated by your body’s internal cleaning services. For instance, many wastes in the blood are processed by the liver and wind up in the bile, which is carried out of the body via the intestines. Others are filtered out by the kidneys and leave with the urine. Still other toxins are exhaled through the lungs and sweated through the skin.

All your cells are constantly bathed in a clear fluid called lymph, which delivers nutrients and whisks away wastes. Lymph circulates through its own system; the waste it carries is dealt with in lymph nodes scattered throughout the body, as well as in structure like the tonsils and spleen.

The Toxic Blahs
When your body’s cleaning crew is overwhelmed by the toxic workload, harmful buildups ensue.

“Although our bodies evolved with the ability to neutralize and eliminate toxins, our organs were not designed to handle the levels of pollutants that we now encounter on a daily basis,” says Laurel Vukovic, author of 14-Day Herbal Cleansing (Prentice Hall).
“Toxins tend to settle in organs of greatest weakness,” says Brenda Watson, CT, president of the International Association of Colon Therapists and author of Renew Your Life (Renew Life Press). “Toxins that are stored in the body can eventually overwhelm the liver, which can lead to inflammation anywhere in the body and eventually to chronic disease.”

These stored toxins can prompt a collection of the avoidable everyday woes many of us accept as inevitable: Fatigue, digestive upsets, allergies, skin problems (see list, left).
What’s more, according to Watson, “Fungal toxins may gain an upper hand in the toxic-laden body, giving rise to sugar cravings, nutritional deficiencies, fibromyalgia, bladder infections and more.” Parasites, such as Giardia lamblia, may also become opportunistic infections.

Intestinal Fortitude
Cleaning up internally starts in the colon, or large intestine: “The structure and functions of the intestines determine total body toxin load and are essential to the process of detoxification,” writes Elson Haas, MD, author of The Detox Diet (Celestial Arts). Some people choose to go with colon hydrotherapy, in which a trained therapist uses warm, filtered water to flush the colon.

Many folks start a detox period by going on a juice fast (a water-only fast is too stressful for most individuals). Fasting one to three days “supports the body by resting the digestive system and releasing energy for the body to use elsewhere,” says Watson, who notes that reducing fruits and vegetables to juice form concentrates their nutritional wallop.

What you eat after the initial cleansing is crucial. “I would recommend a basic anti-candida (anti-yeast) diet: Elimination of all forms of sugar and starchy carbohydrates, as well as fermented foods, with an emphasis on organic meats and low-starch vegetables,” says Watson. Adequate water intake—Watson recommends a half-ounce of water for every pound of body weight—is also crucial.

Vukovic stresses the need to eat organically: “Many chemicals applied to fruits and vegetables become part of the cells of the plant, and then become part of your cells when you eat them.” A healthy colon contains colonies of friendly, digestion-enabling bacteria; restock your supplies with such probiotics as Lactobacillus and Bifidobacteria.

Needed Nutrients
Supplements can help ensure that your internal cleaning crew gets the nutrients they need. Watson stresses the antioxidant vitamins and minerals: “vitamins A, C and E, and the minerals selenium and zinc.” She’s also keen on green foods, such as green drinks: “Green foods provide an excellent supply of nutrients during and after a detox program.”

Long-term toxicity can inflame tissues. Essential fatty acids (EFAs), specifically the omega-3 fats found in flaxseed and fish oils, have anti-inflammatory effects and “help to maintain the integrity of cell membranes,” according to Dr. Haas. He also recommends the bioflavonoid quercitin, another inflammation soother.

Loving Your Liver
Ever the strong, silent type, the liver doesn’t show its feelings readily—but when it does, you better listen.

That’s because the liver “is our first line of defense against toxins,” says Brenda Watson. “It must filter all chemicals in our environment as well as the endotoxins produced internally from poor digestion and areas of local infection in the body.”

The liver is able to take a lot of rough usage before showing signs of wear. Unfortunately, “we abuse our livers almost continuously” due to pollution, poor diet and stress, Watson notes. (If blood tests indicate your liver is already calling for help, consult a trained practitioner before detoxifying.)

In addition to eating organic foods and drinking pure water (pesticides are particularly difficult for the liver to handle), Laurel Vukovic says you need to “avoid other dietary toxins such as alcohol, tobacco, caffeine, drugs, sugars and processed foods.” Instead of saturated animal fats and tropical oils, she recommends including flaxseed and olive oils in your diet, along with raw nuts and seeds.

In addition to watching what you eat, Watson says you must be careful about how you eat. Chew thoroughly for proper digestion; plant enzymes such as bromelain and papain can also promote food breakdown. Eating lightly and don’t drink too much liquid with meals, which can dilute digestive fluids.

Bitter herbs, such as burdock and dandelion, cleanse the liver by promoting bile secretion (and secretion of other digestive fluids as well). Milk thistle (Silybum marianum) has a special affinity for the liver; it helps liver cells manufacture the proteins they need to defend against toxins.

Lightening Your Load
Reduce toxin intake as much as possible. Air and water filters help keep your home environment clean; so does using home cleaning agents that don’t contain harsh chemicals. Look for personal products, such as toothpaste, soap, and shampoo made with natural ingredients.

The skin’s large surface area makes it a natural focus of detox efforts. Watson recommends saunas, which provide dry heat, and steam baths, which provide wet heat: “Releasing toxins via the skin through perspiration removes the load from the kidneys and liver.” (If you have a heart ailment or high blood pressure, check with your health practitioner first.)

Massage is another detox tool that’s as enjoyable as it is beneficial. There is no pump equivalent to the heart in the lymphatic system, so lymph depends on movement to stay in circulation. “Massage is excellent for stimulating lymphatic flow because the lymph flows just beneath the skin,” Vukovic says. One easy to way to get a quick daily massage is to use a soft brush on your skin just before bathing or showering; use long strokes that move towards the heart.

All your good detox deeds can be undone by stress. Find a stress-reduction routine that works for you, and stick with it.

The Benefits of Clean Living
Many people don’t realize just how much they’ve needed a good internal housecleaning until they’ve gone through detox. What’s more, clearing your body of toxins can open you up to the possibilities inherent in a well-lived life. “As you develop more nurturing and supportive habits,” says Dr. Haas, “I can promise you will experience greater vitality, more positive relationships and overall improved health.”
And that even beats having a really clean house.

Special Needs, Special Diets
By Ann Loren

Some people are endlessly fatigued. Others are plagued by digestive upsets, still others by headaches and depression.

These folks are all being made miserable by substances in the food they eat, a phenomenon known as food intolerance. The good news: Even people who react to such common foods as wheat and milk can enjoy good-tasting foods and avoid health distress.

The Name Game
A food intolerance is not the same as a food allergy.

A food allergy entails an immune response: Your immune system may respond to the threat it perceives in certain foods by producing an antibody called IgE, which results in immediate discomfort. According to the Food Allergy & Anaphylaxis Network (FAAN), food allergy affects between 6 and 7 million Americans.

A food intolerance is distress that does not provoke immunity. Your body may react badly to something you’ve eaten, but your immune system doesn’t produce IgE. And while the results may not be as immediate or severe as an allergic reaction, they certainly can make you miserable. Food intolerance is widespread: The National Centers for Disease Control say at least 30 million Americans are affected.

Elemental Irritants
The two most common intolerance culprits are lactose and gluten.
Lactose is a sugar found in milk. Some people don’t produce enough of an enzyme, lactase, that breaks down lactose. Without lactase, eating any dairy food—milk, cheese, ice cream—causes intestinal distress.

Lactose intolerance is more common in people of African, Asian and Native American descent than in folks with a northern European background. It may play a role in the miseries associated with irritable bowel syndrome.

Gluten, the other main intolerance offender, is the primary protein found in wheat and other grains, including barley and rye. Gluten can be tough to avoid: Not only is it present in such obvious places as baked goods and pasta, it also appears in foods you wouldn’t think of, such as soy sauce, ketchup, licorice, gravy, processed meats and canned soup. A label check explains why: “modified food starch,” a thickening agent, is often made from wheat.

A general label reading tip from nutritional consultant and cookbook author Carol Fenster, PhD: “You should be suspicious if a word has many syllables, is hard to pronounce, or you don’t recognize it.”

Disordered Intestines
Intolerance to gluten can damage the intestinal lining, a condition called celiac sprue or celiac disease. Sprue prevents proper nutrient absorption, which, in turn, can result in malnutrition. In addition, “lactose intolerance can be a symptom of celiac disease,” says Danna Korn, founder of R.O.C.K. (Raising Our Celiac Kids) and mother of a child with sprue, since the part of the intestine that’s damaged is the part that creates lactase.

Celiac sprue may affect as many as one in every 200 Americans. Contrary to the belief of some people, rates of this ailment are not increasing.

“However, the number of patients being diagnosed is increasing due to greater awareness of celiac disease,” says Shelley Case, BSc, RD, dietitian and author. Most of these people are unaware of the underlying reason for their suffering.

Easier Eating
Cindy Kaplan knows what life is like for someone with undiscovered celiac sprue.
Kaplan went through test after test in an attempt to learn the cause of her intestinal problems, which started in childhood. Not only did she find she had sprue, she even found a calling in her search for answers as marketing director for Enjoy Life Foods of Chicago; she was “determined to make sure their products not only tasted good, but were also healthful.”

Enjoy Life, which bakes cookies, bagels and snack bars, is only one of a plethora of companies that have attempted to fulfill the need food-sensitive folks have for nutritious foods that taste good. “We’ve seen a great improvement in the amount and variety of specialty foods available for those with food sensitivities,” says Dr. Fenster. “Health food stores carry an increasing number of gluten-free foods.”

A variety of grains can fill in for wheat: “Rice, corn, soy, sorghum (a grass), sweet potato, potato—there’s many, many alternatives,” says Jerry Colburn, national sales manager for Ener-G Foods of Seattle, which produces 150 items tailored to different sensitivities. “We use Indian rice grass, and it makes a great gluten-free product.”

“For those who like stronger flavors, many bakers like to use quinoa or amaranth—two ancient grains that are among the most nutritious in the world,” says Dr. Fenster.
“Sadly, many people trying to avoid gluten get stuck in a rice-and-potatoes rut,” laments Korn. She says there are many other options, including teff, buckwheat, millet, arrowroot (cassava), chickpea (garbanzo), tapioca and taro root. These foods not only provide fine flavor, but also are also packed with vital nutrients.

Food Challenges
Despite the increase in non-irritating edibles, there are still challenges to living with food sensitivities.

“My purse weighs 100 pounds from the gluten-free snacks I tote around in case of emergency,” says Kaplan. “I am the worst nightmare for every waiter in every restaurant I enter.”

“If you’re a kid in school, you worry about what your peers think of you because you’re not eating what they’re eating,” says Colburn. “For adults, traveling becomes interesting. Traveling and eating out.”

Eating out is getting easier, though. “Many restaurants are now aware of food sensitivities and strive to accommodate their patrons,” notes Dr. Fenster, who is herself intolerant to wheat. “Nonetheless, it’s ‘diner beware.’ It’s up to us to educate others and never eat anything that arouses our suspicion. Better safe than sorry!”

At home it’s essential to avoid cross-contaminating gluten-free foods with those that contain gluten, says Shelley Case. She suggests storing all gluten-free goodies in separate, labeled containers, using a separate cutting board and keeping a second toaster, or one with a removable, washable rack.

One potential complication of food sensitivity is malnutrition caused by the inability to absorb nutrients.

“If malabsorption is severe, supplemental vitamins and minerals may be required for several months,” says Case, particularly calcium and vitamin D to avoid bone loss. “Check all supplements and medications to ensure they are gluten-free.” She also suggests avoiding dairy products for a while in case secondary lactose intolerance is part of the problem.

If what you bite bites you back, take heart. You can find food that’s as good to your tastebuds as it is to your digestive system.

You Say You Want a Resolution
By Susan Weiner

It’s 2003 and you’re finally going to stick to all your New Year’s resolutions. During the next 12 months you’ll lose weight, work out, improve your diet, change careers, quit smoking and get more sleep. You’ll socialize more, save money, join a book club and go back to school. And, when you’re not busy, you’ll smile more, perform volunteer work and exorcise your personal demons—all before midnight on December 31.

If you’re like most folks, the New Year seems like the perfect time to make the changes you’ve been putting off. Sure, lowering your cholesterol was difficult last year, but this year you’re actually going to do it. But if real change was that simple, would you be making the same resolutions year after year?

Generating true transformation is a multifaceted process. You can snack less and join a gym, but without a shift in your mindset, any resolution—whether it’s losing weight, working less or organizing your closet—is difficult to achieve. After all, the obstacles that held you back in the past don’t vanish because the date on the calendar changed.
For many, fulfilling only one or two resolutions is unrealistic, but what if you were able to attain all your resolutions and finish off the New Year feeling good about yourself?

Resolution Mania vs. Mental Conditioning
Popular New Year’s vows include getting organized, stopping smoking, spending more time with family, asking for a raise and improving communication with a partner, says psychologist Peter A. Wish. But weight loss, by far, is the prevailing resolution every January 1.

“Studies show that 85% of people who set a resolution to lose weight don’t follow through,” says Bruce Carter, fitness and motivation expert, and developer of the GetCYCED 5-step motivation program. “They know they’re not going to stick with their resolution, but they go ahead and make it anyway” (www.getcyced.com).

The secret to attaining real change in your life, reveals Carter, is mental conditioning, which is just as important as physical conditioning when it comes to lasting change. As a first step, folks need to be really fed up.

Whether you’re disgusted with your ever-expanding waistline, or just sick and tired of being a couch potato, you can ask yourself, “What am I going to do differently this time than last time?”

Make the connection between exercising, eating properly and feeling great. “What you have to do is connect all the negative effects that happen when you don’t take care of yourself,” says Carter. “If I miss my exercise I’m going to feel lousy, toxins will build up in my body and my chances of disease increase.”

Create an image of you at your best: Find a magazine picture of a slim woman exuding self-confidence and send yourself a clear image of where you want to be. Connect the new association to your life. “Mentally associate exercise and eating right with pleasure and enjoyment,” says Carter. “If you do, you’re going to get your picture of health.”

Resolution Revolution
Each year frustration and failure leaves millions of resolution-makers wondering if change really is possible. But once folks realize change is about more than willpower, anything is achievable, says syndicated columnist Charles Stuart Platkin, author of Breaking The Pattern (Red Mill Press).

“People think they can make a resolution, and then just resolve to make it happen, when, in fact, it’s nearly impossible to effect real and lasting change in your life through the sheer force of your will,” notes Platkin. To realize fundamental, long-term changes, very specific steps and guidelines can empower you and increase your chances of success.
To effect lasting change, create goals that are S.M.A.R.T., says Platkin: Specific, Motivating, Achievable, Rewarding and Tactical.

Create a specific and achievable goal, stay motivated by initiating interesting means to get there, create a rewarding image of yourself when you reach your goal, and lay out a detailed tactical plan to get there.

Both the process and the end result of attaining your resolution should be exciting for you, says Platkin. Instead of sticking with a boring eating or exercise program, make your journey interesting: Sign up for a low-fat cooking class, invest in cookbooks, join The Sierra Club or other hiking group, or find unique areas to explore on your own.
Use your imagination and visualize your end result: Envision a mental picture of a thinner, healthier, less stressed, more organized or happier you. “Create a mental ‘life preserver,’” says Platkin.

Notably, compose an action plan detailing the steps you’ll take to reach your goal. Specify the dietary changes you’ll slowly embrace; pinpoint your food weaknesses; schedule activities with your family; use a day planner to organize your day; commit to at least three hours of exercise each week. Propose a Plan B, an action plan to counteract any excuses you come up with; you may not be able to walk because it’s raining, but you can pay a visit to the gym.

Recording your goals demonstrates accountability. “Writing down your goals shows that you’re making a minimal commitment to them,” says Platkin.

A New Twist on an Old Resolution
Resolved to eating a healthier diet in 2003? “How about being more specific in your resolutions?” asks Allen Josephs, MD. Instead of vowing to eat less fat, resolve to eat more of the good monounsaturated fats found in olive and canola oils, and the omega-3 fatty acids (EFAs) in fish oils.

Instead of putting pressure on yourself to lose weight, resolve to “manage” your weight instead, says Dr. Josephs. The basic concepts behind a healthy weight are adequate calories, aerobic and resistance exercise, proper nutrition and an upbeat mental attitude. Incorporating a lifetime nutritional philosophy can help you put together these basic pieces.

Based on the clear benefits associated with adding nutritional supplements to your daily regime, be sure to take a high-quality daily multivitamin, in addition to nutrients that protect the body and mind from the effects of a very busy and toxic world. Resolve to prevent debilitating, age-related diseases through supplementation.

“A number of nutrients have been shown to have neuroprotective properties, and may prevent or slow the progression of neurological diseases,” says Dr. Josephs. Among these: Alpha lipoic acid (ALA), coenzyme Q10, vitamin E, the B-complex vitamins and ginkgo biloba.

Mean What You Say
Don’t make a decision to change just because it’s New Year’s Day. A resolution that isn’t well thought out and doesn’t come from the heart won’t survive beyond January 31. Lasting change means you’re prepared to evaluate your past actions, make the sacrifices necessary to learn different behaviors, and alter your current ways.

If you’re resistant to change, ask yourself why. If it’s because you’re familiar with your old, detrimental habits, take a closer look at your behaviors. Sometimes making a list of the pros and cons of an action—smoking, overeating, avoiding family, struggling financially—can be enough to prompt change. Seeing the consequences on paper may make a transformation more desirable.