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Wednesday, September 25, 2013

Vit D ''s effects on Autoimmune Disease




ClaremontChiropractic.com Drmarkwaterman.com
689 W Foothill Blvd Ste.C
Claremont, Ca. 91786
909-670-2225

Autoimmune diseases are created by the immune system's overworking where it's not needed. So the host, one's body organs, blood or nervous system are attacked by the immune system instead of foreign invaders.

In other words, white T-cells begin attacking healthy cells to create several potential autoimmune disorders and diseases. Most health experts have come to agree that inflammation, often caused by inappropriate immune activity, is the source of almost all autoimmune diseases.
Avoiding vaccinations, detoxing heavy metals and avoiding other chemical toxins are all friends of a healthy immune system that does what it's supposed to do instead of attacking one's own body's healthy cells.

A contemporary of Louis Pasteur, whose twisted plagiarism of Antoine DeChamp's earlier work created the misguided germ theory of all disease, was directly challenged by Claude Bernard who proclaimed, "The [inner] terrain is all; the germ is nothing." But Big Pharma salivated over creating harmful medications to kill germs instead. [1]


How vitamin D adds to the inner terrain's immune strength

Research concluded in 2013 at Heidelberg University in Germany was published in the British Journal of Nutrition. The study was initiated after several international studies had noticed associations of increased mortality from different diseases with low vitamin D blood levels.

Using the 25(OH)D test as their standard, the research team determined that almost 40% of the world has low vitamin D levels. [3] [3a]

But the standard used was typically too low compared to what experts on this side of the pond have come to realize. The standard they used was 50 mol/l (moles per liter). In America, the measurement of ng/ml (nanograms to milliliters) is used.

They conversion of mol/l to ng/ml is created by dividing mol/l by 2.5. So dividing the 50 by 2.5 comes to 20 ng/ml. That was considered the line below which vitamin D is too low by the German researchers. That's pathetically low.

Even much of mainstream American medicine considers below 30 ng/ml or 75 mol/l too low, while the more progressive Vitamin D Foundation and others recommend a 50 to 80 ng/ml serum level range for optimum health protection. [4]

The 40% figure for world-wide vitamin D deficiency is probably much higher using a more realistic standard of 50 ng/ml or 125 mol/l. Less sunshine exposure with increasing environmental and food toxins should motivate many to take 5,000 or more IU of inexpensive cholecalciferol vitamin D3 supplements daily.

The body shuts off vitamin D production from sunlight if it gets too high. As people age, the capacity for converting UVB ray sunlight diminishes and supplementing becomes necessary.

The potential for vitamin D toxicity from supplementing comes at around 100 ng/ml serum level with the 25(OH)D test, which can be done every six months if you're concerned.

Sources for this article include:

[1] http://www.mnwelldir.org

[2] http://www.vitasearch.com

[2a]http://scienceindex.com

[3] http://preventdisease.com

[3a] http://journals.cambridge.org

[4] http://www.drlisawatson.com

The Autoimmune explanation is not the most accurate I've ever read, but the important part of this research is that Vit D reduces or eliminates auto immune reaction.

Dr Mark

Wednesday, September 4, 2013

19 Foods to naturally detox radiation

       19 Foods to naturally detox radiation




With radioactive isotopes detected in rainwater in Minnesota and other states, some people are looking into iodine supplements and other ways to protect the long-term health of their families.

While there are a lot of drawbacks to using iodine, there are plenty of foods that naturally protect our bodies from radiation.

Here's 19 of the best:

Brown rice
Seaweed
Kelp
Miso
Pumpkin
Spirulina
Bee pollen
Wheat grass
Rosemary
Blue-green algae
Beets
Garlic
Ginger
Alfalfa sprouts
Broccoli
Onions
Olive oil
Leafy greens
Apples and other sources of pectin
These foods protect the body from radiation in different ways. For instance, brown rice is high in fiber and phosphorous, which help remove harmful toxins from the body. Sea vegetables contain a polysaccharide that binds to radioactive strontium to help eliminate it from the body, as well as being high in natural iodine. Pectin has also been shown to bind to radioactive residues, and Cysteine (in onions) binds with and deactivates radioactive isotopes. Alfalfa sprouts and greens are high in chlorophyll, which has been shown to help protect against radiation damage, as well.

Keep in mind that you should aim for organic and be aware of the sources. For example, fresh sprouted alfalfa sprouts from your windowsill are preferable to those shipped from thousands of miles away (and possibly doused with those isotopes).

                                             909-670-2225 ClaremontChiropractic.com



Did you know you have more than 600 muscles in your body?

They help you do almost everything - from pumping blood throughout your body to lifting a heavy backpack. You control some of your muscles and others, like your heart, do their jobs without you thinking about them at all.
Muscles are all made of the same material, a type of elastic tissue similar to the material in a rubber band. Thousands of small fibers make up each muscle. You have three different types of muscles in your body: smooth muscle, cardiac muscle, and skeletal muscle.
Our video exercises should only be performed after evaluation by the qualified professionals at our wellness center and under their instruction. Failure to properly ascertain the reasons for certain injuries or the causes of pain may lead to further injury if these exercises are performed. Should you experience pain or discomfort while doing an exercise, stop immediately. Follow only the exercises our doctor has recommended to avoid the potential of further injury.
     See our website for free newsletters and /or video
exercises.
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Wednesday, July 3, 2013

Uses for Cream of Tartar





NEVER KNEW THIS!! GREAT SHARE!!! GREAT FIND!

Make sure to SHARE this so you can have the instructions SAVED to your timeline


In my little world, items like cream of tartar (potassium bitartrate) are not simply a super way to stabilize eg...g whites but also scandalously inexpensive cleaning secrets.

This long-forgotten gem of a cleaning agent may be used with a little water or vinegar to lift even the most stubborn stains. Unattractive grout driving you batty? Mold and mildew stains got you reaching for the Prozac? Burner pans and casserole dishes giving you fits? Cream of Tartar is your new best friend.

Cream of tartar is one of nature’s best bleaching agents. Cream of tartar, a.k.a “crusted wine,” is mixed with baking soda to create baking powder (bet you didn't know that.. okay, some of you probably did, you smartypants). While it is an acid, it’s not harmful. It’s an acidic salt which comes from grapes.

Use a few tablespoons of cream of tartar with hot water or hydrogen peroxide and clean any aluminum pans which have discoloration or any rusty drains, pans, or stains.

Do you have copper kettles? Mix some cream of tarter with lemon juice and rub the copper with it. Rinse and be amazed!

How about a porcelain sink, tub, commode? Rub the porcelain surfaces with cream of tartar and watch the stains disappear.

Fabric stains? No prob. Mix a few teaspoons of cream of tartar with some glycerin and use like spray-and-wash. The results? Well, I’m here to tell you that this stuff cured the ring around Joshua’s shirt collars.

Just need a great nonabrasive cleaner? Mix 2 teaspoons of vinegar and 2 teaspoon of cream of tartar in a small dish (use 3 or 4 teaspoons of vinegar and 3 or 4 teaspoons of cream of tartar if you have more items to clean). Apply with your cleaning rag or scrub brush and let it sit for 5-10 minutes. Scrub. Wash with hot soapy water.

To SAVE this recipe, be sure to click SHARE so it will store on your personal page.
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Thursday, May 16, 2013

SPRING CLEANING DRINKS

                       
                   


SPRING CLEANSE ~ YOUR BODY ~ If you really want to cleanse then DRINK, DRINK, DRINK. Here are 8 home made vitamin water recipes to help you keep the water flowing!


1) The classical : lemon/cucumber:
Mix in a pitcher: 10 cups of water + 1 cucumber and a lemon, thinly sliced + 1/4 cup fresh finely chopped basil leaf + 1/3 of finely chopped fresh mint leaves. Leave in the refrigerator overnight before serving.

2) The granite : Strawberry/Lime or Raspberry/Lime
Mix in a pitcher : 10 cups of water + 6 strawberries / 0r Raspberries and one thinly sliced lime + 12 finely chopped fresh mint leaves. Leave in the refrigerator overnight before serving.

3) The digestive : Fennel/citrus
First: infuse 1 to 3 grams of dried and crushed fennel in 150 ml of boiling water for 5-10 minutes. Allow to cool.
Mix in a pitcher: 10 cups of water + lemon juice (put the leftover lemon in the mix) + a small thinly sliced orange + 12 fresh chopped mint leaves + the infusion of fennel seeds. Leave in refrigerator overnight before serving.

4) The antiOX : Blackberry/Sage
Note that a part from the berries, sage leafs is the herb that has the highest antioxidant content.
Mix in a pitcher : 10 cups of water + 1 cup of blackberries that have been very slightly crushed + 3-4 sage leaves. Leave in refrigerator overnight before serving.

5) WATERmelon : watermelon/Rosemary
Mix in a pitcher : 10 cups of water + 1 cup of watermelon cut into cubes + 2 rosemary stems. Leave in refrigerator overnight before serving.

6) The exotic : Pineapple/Mint
Mix in a pitcher : 10 cups of water + 1 cup of pineapple cut into cubes + 12 fresh mint leaves finely chopped. Leave in the refrigerator overnight before serving.

7) The traditional : Appel/cinnamon
Mix in a pitcher : 10 cups of water + 1 cup of apple cut into cubes + 2 cinnamon sticks + 2 teaspoon of ground cinnamon. Leave in the refrigerator overnight before serving.

8.) The zingibir : Ginger/tea
In advance: heat 1 teaspoon of ginger in two cups of tea,...

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Saturday, March 9, 2013


Five simple steps to detoxing your body of disease-causing mercury and heavy metals

Monday, March 04, 2013 by: PF Louis

(Thought I'd share this one with you(Dr Mark))





(NaturalNews) Heavy metal toxins are all around us and in us to varying degrees. They tend to accumulate in tissue. Most household products have some sort of heavy metals that leach into our food and beverages.

See those lingering contrails in the sky? They are actually chemtrails filled with aluminum, barium, and cadmium.

Is your electricity provided by a nearby coal burning plant? You're breathing in some mercury. No coal burned nearby? That's okay. The amalgams your dentist used to fill your cavities have enough mercury to send toxic vapors into your body as you chew your food or gum.

Let's not forget those compact fluorescent light (CFL) bulbs that are being encouraged to replace incandescent filament bulbs that are being phased out. Break one, and you'll have to evacuate the room or breathe in mercury vapor.

And beware of what type of fish or fish oil you consume and its oceanic source. A Chicago stage actor almost died from mercury toxicity after going on a Sushi binge for several days.

Lead used to be so pervasive and toxic that it was banned from gasoline and paint a few decades ago. But some lead piping remains in much of our water supply piping.

Still think vaccinations are protective? Vaccines contain mercury and/or aluminum that's injected directly into your blood. They are both able to cross the blood-brain barrier and create neurological problems. Health Ranger video: http://www.youtube.com/watch?feature=player_embedded&v=3AgKBVaPKWo

These and many other heavy metals are being released in our environment by direct exposure or indirect exposure through our food and water. We have to be detoxing constantly using our food and water.

Here are five food tips to help you detox heavy metals

(1) Drink lots of purified water through reverse osmosis and carbon filtration or a portable Berkey purifier or similar purifier. Fluoride is rocket fuel for getting aluminum through the blood-brain barrier. Chlorine in tap water can mix with lead in piping to create dangerous lead/chlorine compounds.

(2) Don't underestimate garlic. It's not just an antibiotic. In the 1970s, before lead was banned from paint, Robert I. Lin, president of Nutritional International in Irvine, California, successfully used garlic to detox lead from children.

Dr. Al Sears, MD, also cites raw garlic as an excellent detox food for other heavy metals as well. It's easy to add three to five fresh cloves to your daily diet.

(3) Cilantro is excellent for extracting mercury from your body's organs. Use chopped, organic cilantro as a garnishment for your food or make a pesto out of it. It mobilizes mercury so well, it could overwhelm your liver if you don't use one to five grams of chlorella daily to help flush the mercury out.

(4) This one may surprise you: Studies have demonstrated that probiotics from fermented foods such as sauerkraut, other fermented veggies, and kefirs help detox heavy metals. Commercial yogurt isn't good enough. (http://www.naturalnews.com)

(5) Grapefruit helps eliminate heavy metals. Lemons and limes also help. The pectin in rinds from all citrus fruits is used to create the powerful supplement known as modified citrus pectin, which has demonstrated dramatic heavy metal detox capacity in clinical trials.

Chlorella, by the way, is an intensely concentrated chlorophyl food. So eating lots of dark greens daily adds to your overall heavy metal detox capacity. Veggies also contain fiber to help eliminate heavy metals flushed out of organs and lingering in the lower GI tract.

It's important to understand that using conventionally grown veggies recycles toxicity back into your system. So try to consume all organic or at least use the following list to avoid the most heavily sprayed crops. (http://www.ewg.org/foodnews/guide/)

Sources for this article include:

http://curezone.com/forums/fm.asp?i=839798

http://www.naturalnews.com/029701_garlic_superfood.html

Sunday, February 10, 2013

Special Feature

Coconut Oil

Lose weight? Cure Alzheimer's? Clog your arteries?

by BY DAVID SCHARDT, June 2012

"Superpowers" are what coconut oil has, Dr. Mehmet Oz told his TV audience last year. The benefits of coconut oil are "near miraculous," says Internet osteopath and entrepreneur Joseph Mercola.

"Protect against cancer," "dissolve kidney stones," and "lose excess body fat," promises a coconut oil distributor on its Web site. And, if you believe a new book and the Internet buzz, coconut oil might even cure Alzheimer's disease.

Thinking about switching to this hot tropical fat? Here’s what you need to know.

What makes coconut oil stand out from other oils?


First, 92 percent of its fat is saturated. That makes coconut oil far more saturated than most other oils and fats. Olive and soybean oils, for example, are about 15 percent saturated, while beef fat is about 50 percent saturated and butter is 63 percent saturated. (Only palm kernel oil, at 82 percent saturated, rivals coconut oil.)
All those saturated chemical bonds explain why coconut oil is solid at room temperature and doesn't go rancid quickly. That makes it attractive to many candy makers, who use it in chocolate, yogurt, and other coatings that don’t melt until they hit your mouth. (It's also why some vegans—who eat no meat, fish, eggs, or dairy foods—use it as a butter substitute.)
Coconut oil is also unusual because it contains a high percentage of medium-chain triglycerides, or MCTs.
Most oils consist entirely of long-chain triglycerides, or LCTs, which are more than 12 carbons long. Soybean oil, for example, is 100 percent LCTs. Medium-chain triglycerides are 6 to 12 carbons long. Coconut oil contains roughly 40 percent LCTs and 60 percent MCTs.
The difference matters because our bodies metabolize MCTs differently than LCTs.
"MCTs are transported directly from the intestinal tract to the liver, where they're likely to be directly burned off as fuel and raise the metabolic rate slightly," explains researcher Marie-Pierre St-Onge of Columbia University. That means less is available to be circulated throughout the body and deposited in fat tissues.
So if you use coconut oil instead of other oils, will those extra pounds melt away?

WEIGHT LOSS

"The first of the health benefits of coconuts—the one you're going to care about a lot—is weight loss," Mehmet Oz announced on his TV show last year.
By eating more coconut oil, "you might slim your waist in one week," notes health guru Joseph Mercola. (Mercola sells coconut oil for $65 a gallon on his Web site.)
But the evidence behind their claims is pretty thin. Only one published study, a master's thesis in Brazil, has tested whether coconut oil could help people lose weight. It didn't.
Can coconut oil help you lose weight?
There's no good evidence.
Forty obese women cut their food intake by 200 calories a day and exercised four days a week. Half of them used two tablespoons of coconut oil (about 240 calories' worth) every day in their cooking and half used soybean oil.
After three months, both groups had lost the same amount of weight, about two pounds. And, contrary to what Mercola claims, the average waist circumference at the end of the study was the same—about 38 inches—in both groups.1
"People may be attributing to coconut oil the results from studies of MCT oil," suggests St-Onge.
MCT oil is specially formulated—often from coconut oil extracts—to consist of 100 percent medium-chain triglycerides. In several small studies that typically lasted one to four months, dieters who used small amounts of MCT oil lost more weight than dieters who used liquid vegetable oil.
In the largest and longest of St-Onge's studies, for example, she and her colleagues told 31 overweight or obese men and women to eat 1,500-to-1,800-calorie-a-day diets that got 12 percent of their calories either from MCTs (1½ to 2 tablespoons a day of MCT oil) or from olive oil.
Over the four months of the study, the people getting MCT oil lost about four more pounds than those getting olive oil.2 There's no way to tell whether the MCT users would have continued to lose more weight beyond four months, though.
St-Onge's bottom line: "The effect of MCT oil on weight loss is modest." Since coconut oil contains only about half as much medium-chain triglycerides as MCT oil, would coconut oil have just half of that "modest" impact on weight? The studies haven't been done.

ALZHEIMER'S

Florida pediatrician Mary Newport was desperately trying to enroll her husband, Steve, in a clinical trial of a promising new Alzheimer's drug in 2008. But he couldn't score high enough on a mental screening test to qualify, Newport wrote in Alzheimer's Disease: What If There Was a Cure? The Story of Ketones (Basic Health Publications, 2011).
Then she remembered reading on the Internet that a company claimed promising results from giving medium-chain triglycerides made from coconut oil to Alzheimer's patients. Thinking they had nothing to lose, Newport bought a jar of coconut oil from a health food store and put several tablespoons in her husband’s oatmeal the next morning, hours before another test.
That afternoon she was astonished to learn that Steve had passed and was accepted into a study of an experimental drug. He could remember things like the day of the week, the month, the season, and what city he was in, all of which he had trouble doing the day before.
"He said he felt as if a light had switched on," she recalled.
So began the Newports' journey, with Steve eating coconut oil every day (sometimes mixed with MCT oil) and Mary spreading the word about coconut oil's potential as an Alzheimer's cure through her blog, a new book published last year, and by lobbying scientists and politicians.
Unfortunately, the evidence doesn't match the level of Newport's enthusiasm.
"Our brains normally use only glucose for energy," explains National Institutes of Health researcher Richard Veech, who has worked with the Newports.
"But during fasting or starvation, when we draw on our fat stores for energy, our brains can switch to using products of fat metabolism called ketones as a replacement for glucose, provided the ketone levels get high enough in the brain."
Early on in diseases like Alzheimer's and Parkinson's, the brain starts to lose its ability to use glucose, which leads to a kind of starvation of the brain. But the brain can still use ketones.
"If we could get the level of ketones in the brain up high enough in Alzheimer's patients, the hope is that they can use this for energy in place of glucose and we may be able to restore some of the brain's mental functions," says Veech.
But don't expect that to happen from consuming coconut oil or MCTs, Veech cautions. While cells produce ketones when they metabolize the medium-chain triglycerides in coconut oil, "that doesn't lead to levels anywhere near high enough in the brain to do much good," he notes.
Three years ago, a Colorado company—Accera, Inc.—tested a powder consisting of 100 percent MCTs extracted from coconut oil and palm kernel oil on 140 patients with mild to moderate Alzheimer's disease. According to Accera, the MCT takers scored better than the placebo takers on a test of cognitive impairment given after 45 days (though the study found no difference after 90 days).3
However, that was only true if the researchers included 17 patients who were assigned—but not randomly assigned—to get MCT powder or the placebo. In a good study, patients are all randomly assigned. Otherwise, scientists might stack the placebo group with sicker people.
When Accera looked only at the 123 randomized patients, the MCT takers scored no better than the placebo takers.
Don't count on coconut oil to ward off or cure Alzheimer's.
Accera did find one group of patients that scored better when taking MCT powder than the placebo, though the effect seemed to weaken by the end of the 90-day study. It was the patients without ApoE4, a version of a gene that increases the risk of Alzheimer’s fourfold.
Veech wasn't impressed with the results. "We're trying to interest food companies in producing ketones directly, bypassing the MCT stage," he says.
Accera sells its MCT powder, under the name Axona, as a prescription "medical food" for the "clinical dietary management of mild-to-moderate Alzheimer's disease." (A medical food needs far less evidence than a drug does.)

HEART DISEASE

Conventional coconut oil—the kind used in some candies, coffee creamers, and movie theater popcorn—is made from dried coconut that is pulverized, cooked, and treated with chemicals to produce a bleached, refined oil for use in foods.
"It's bad stuff," says Cornell University researcher Tom Brenna. "This kind of coconut oil jacks up cholesterol levels in laboratory animals like rats, rabbits, and hamsters, which scientists use to study the effects of fats in humans."
About ten years ago, "virgin" coconut oil started to become a popular alternative. "It's made with a mild extraction procedure from fresh coconut meat," says Brenna. "You purée it, heat it gently, and skim off the fat that rises to the top."
Proponents of this "cold-pressed" virgin coconut oil say that it's a healthier, more natural fat than conventional coconut oil. But there's little evidence for that.
For one thing, both virgin and conventional coconut oils contain the same saturated fats. In fact, their chemical compositions are so similar that only trained experts can tell them apart, using color, aroma, and taste.4
Nor is there evidence that cold-pressed oils are healthier than highly processed ones. "I am not aware of any studies," says Brenna. But he also notes that "we see no data suggesting that heart disease is rampant in several small islands in Polynesia, where people consume most of their fat as coconut fat from fresh coconuts."
Of course, it's possible that something else about the islanders' diets or physical activity or genes neutralizes the rise in cholesterol that coconut oil produces.
Studies looking at the effect of coconut oil—virgin or conventional—on heart disease in humans are scarce.
In the only study done in people in the last 17 years, Malaysian researchers last year found that when they fed young men and women 20 percent of their calories from coconut oil for five weeks, LDL ("bad") cholesterol was 8 percent higher and HDL ("good") cholesterol was 7 percent higher than when the participants were fed 20 percent of their calories from olive oil.5 (The researchers didn’t respond to inquiries about whether they used virgin or conventional coconut oil.)
But just because HDL went up along with LDL doesn't mean that coconut oil is healthy, points out Frank Sacks, professor of cardiovascular disease prevention at the Harvard School of Public Health in Boston. "We know that raising LDL levels increases the risk of heart disease," he notes, "but we can't say that raising HDL with diet or drugs can lower the risk of cardiovascular disease."
Sacks' bottom line: "Since polyunsaturated oils lower LDLs and coconut oil raises LDLs, we can't recommend that people replace olive, canola, or other liquid oils with coconut oil."

The Bottom Line

  • There is no good evidence that coconut oil can help you lose weight or cure Alzheimer's disease.
  • MCT oil may lead to modest weight loss when substituted for other oils.
  • There is no good evidence that "virgin" coconut oil does less damage to your heart than conventional coconut oil.


1 Lipids 44: 593, 2009.
2 Am. J. Clin. Nutr. 87: 621, 2008.
3 Nutr. Metab. 6: 31, 2009.
4 Trends Food Sci. Tech. 20: 481, 2009.
5 Am. J. Clin. Nutr. 94: 1451, 2011.

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Sunday, January 13, 2013


The Three Ps


3_ps_200.png
Chiropractic Care and the Road to Good Health

We need to make sure we have every advantage so as to do well in our increasingly stressful world. Good health is a key factor that impacts all aspects of our daily affairs. Therefore, taking steps to ensure optimal wellness provides a payoff in multiple arenas.
These steps include making sure we’re eating nutritious foods. Importantly, these steps also include getting regular chiropractic care. Nutritious foods, including fresh fruits and vegetables, organic grains, healthy sources of protein, and plenty of water, provide the building blocks for active cells, tissues, and organs. Regular chiropractic care helps ensure that these valuable resources get used properly. When information is flowing freely between the nerve system and the digestive system, thanks to regular chiropractic care, you’re able to put that good food you're eating to work.
Pasta, pizza, and peanut butter. We've all been there. For some of us, these three delicious, yet nutritionally limited, pantry items constituted our three main food groups for months, if not years of our 20s and 30s, possibly even our 40s. But there comes a time when the party's over and we need to deal with reality in the form of tight clothes that used to fit nicely, expanding waistlines, and other unwanted signs of overweight and general lack of fitness.

The fact is that each of the three Ps is high in nutritive value when they are composed of organic ingredients. Pasta that is not organic probably is manufactured from processed flour and has lost most of its original nutritional quality. The same is true for pizza and peanut butter. Organic pizza actually covers three food groups - grains, fruits and vegetables, and dairy. Organic peanut butter is high in protein and essential fatty acids. So the three Ps are good for you. The problem, of course, is when they represent the majority of your weekly food intake.

What is a "well-rounded, healthful food plan", actually? The basic answer is provided by the well-known food pyramid. The   federal government (the U.S. Department of Agriculture) has recently replaced the traditional food pyramid with MyPlate, which is simplistic and not necessary an improvement.  The Harvard School of Public Health (HSPH) has designed a Healthy Eating Plate graphic which is more detailed and provides better guidance. The general rules are to fill half your plate with fruits and vegetables, fill one-quarter of your plate with whole grains, and fill one-quarter of your plate with a protein source such as fish, chicken, beans, and/or nuts. The Healthy Eating Plate reminds people to drink plenty of water and to use healthy oils. The graphic contains information on choosing whole grains and how to select healthy fruits and vegetables.

Overall, this tool is an excellent resource and may be used in combination with the Healthy Eating Pyramid, created by the Department of Nutrition at HSPH. When a family takes the action steps recommended by these tools and applies the "five to stay alive" rule (the recommendation to eat at least five portions of fruits and vegetables each day),1 both adults and children will be well on their way to improved health and wellness.2

Eating a well-rounded diet takes some effort. That's a main reason why so many adults default to the three Ps. Pasta, pizza, and peanut butter are not only fun to eat, they are also easy to prepare. But over time, relying on the three Ps for your nutritional needs will lead to problems.3 In contrast, the guidelines recommended by the Healthy Eating Plate, in association with "five to stay alive" principle, will provide a delicious, nutritionally sound food plan. We greatly assist our long-term health and that of our children when we begin to recognize the value of these guidelines, and are willing to spend a little extra time and effort at the market and in the kitchen to put the recommendations into action.

1Liu RH: Potential synergy of phytochemicals in cancer prevention: mechanism of action. J Nutr 134(Suppl 12):3479S-3485S, 2004
2Wang YC, et al: Reaching the health people goals for reducing childhood obesity: closing the energy gap. Am J Prev Med 42(5):437-444, 2012
3Drewnowski A, et al: Sweetness and food preference. J Nutr 142(6):1142S-1148S, 2012

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‎10 Reasons Why You Should Drink Warm Lemon Water in the Morning

Instead of getting a cup of coffee, why not replace it with a warm water lemon drink!? Below are the good factors to consider.

1. Boosts your immune system: Lemons are high in vitamin C, which is great for fighting colds. They’re high in potassium, which stimulates brain and nerve function. Potassium also helps control blood pressure.

2. Balances pH: Drink lemon water everyday and you’ll reduce your body’s overall acidity. Lemon is one of the most alkaline foods around. Yes, lemon has citric acid but it does not create acidity in the body once metabolized.

3. Helps with weight loss: Lemons are high in pectin fiber, which helps fight hunger cravings. It also has been shown that people who maintain a more alkaline diet lose weight faster.

4. Aids digestion: Lemon juice helps flush out unwanted materials. It encourages the liver to produce bile which is an acid that required for digestion. Efficient digestion reduces heartburn and constipation.

5. Is a diuretic: Lemons increase the rate of urination in the body, which helps purify it. Toxins are, therefore, released at a faster rate which helps keep your urinary tract healthy.

6. Clears skin: The vitamin C component helps decrease wrinkles and blemishes. Lemon water purges toxins from the blood which helps keep skin clear as well. It can actually be applied directly to scars to help reduce their appearance.

7. Freshens breath: Not only this, but it can help relieve tooth pain and gingivitis. The citric acid can erode tooth enamel, so you should monitor this.

8. Relieves respiratory problems: Warm lemon water helps get rid of chest infections and halt those pesky coughs. It’s thought to be helpful to people with asthma and allergies too.

9. Keeps you zen: Vitamin C is one of the first things depleted when you subject your mind and body to stress. As mentioned previously, lemons are chock full of vitamin C.

10. Helps kick the coffee habit: After taking a glass of warm lemon water, most people suggests of less craving for coffee in the morning.

Why it has to be warm water not cold? Cold water likely provides a shock or stress factor to the body. It takes energy for your body to process cold water.

The recipe is really simple - a cup of warm water (not hot) and the juice from half of a lemon.

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