Day 21 Garlic

Nutritive Values of Garlic: Per 100 gm.

• Vitamin A: trace
• Vitamin B: Thiamine .25 mg.;
• Niacin: .5 mg.
• Vitamin C: 15 mg.
• Calcium: 29 mg.
• Iron: 1.5 mg.
• Phosphorus: 202 mg.
• Potassium: 29 mg.
• Protein: 6.2 mg.
• Fat: .2 gm.
• Carbohydrates: 30.8 mg.
• Calories: 137

Active Components of Garlic which is responsible for many of it medicinal benefits:

• Alliin - is an odorless substance in whole garlic bulb which when ground or chewed turn into allicin. Allicin is a substance that carries the strong odor most of us associate with garlic, as well as the healing powers of the herb.  
• Allicin is a substance in garlic that inhibits or totally destroys many types of bacteria and fungi; in many cases this substance is stronger than penicillin and tetracycline.
• Anti-hemolytic factor - It is claimed that this is responsible for the beneficial effect of garlic in the treatment of anemia.
• Anti-oxidant factor - garlic has been shown capable of helping to prevent foods from getting rancid.
• Anti-coagulant factor - garlic contains certain active substances, which appear to prevent blood from coagulating therefore benefiting certain heart conditions.
• Saponin - a compound which helps lower blood pressure, thus preventing strokes.
• Fructose - this carbohydrate helps stimulate the immune system.
• Di-Sulphides - these are believed to have cholesterol lowering effect which helps to control cholesterol and other fats within the arteries and blood vessels.

Health Benefits of Garlic:

• Garlic can help in the normalization of body functions. This means that it can lower the blood pressure in high blood pressure sufferers and can increase it in cases of low blood pressure. The same appears to be true of different body functions not just blood pressure.
• Garlic can stimulate your immune system. In one study, people who ate two to three heads of garlic a day for three weeks show significantly more activity in special white blood cells that fight tumors.
• Garlic acts as a great lung decongestant helping to loosen the harmful, infection secretion of bronchial tubes.
• Garlic contains a lot of iodine which helps people who suffer from hyperthyroid.
• Garlic can help cure tuberculosis, it has been claimed to be specific for tubercle bacillus and for tubercular process no matter what part of the body is infected.
• Garlic aids weak digestion because it stimulates the secretion of gastric juices.
• Garlic is powerful against tumor-formation (including cancer) due to its sulfur and selenium content.
• Garlic prevents platelets clumping and stickiness thus prevents thrombosis.
• Garlic acts as a heart relaxant; garlic regulates the cardiac rhythm, helping to avoid arrhythmia. This is beneficial for people that have accelerated heart rates and cardiac arrhythmia.
• Studies found that garlic even offers protection against the influenza virus.
• Garlic can help against vaginal infection, either bacterial or fungal.
• Garlic is effective in relieving nicotine poisoning.
• Garlic normalizes blood sugar as in diabetes mellitus.

Other Ailments where garlic is beneficial: Bronchial asthma, Whooping cough, Spasmodic cough, Hemorrhoids, Middle ear infection, Tonsillitis, Menstrual cramps, Rheumatism, Leg cramps, Diarrhea, Scarlet fever, Skin diseases and Allergy.
Recommended Dosage: One clove of garlic weighs more or less 1.5 gm.

• Adults: one clove of fresh garlic, two to three times a day.
• Children: ¼ to ½ clove, one to three times a day.
• Therapeutic Dose: The therapeutic dose of garlic is four to ten grams per day, to be divided into three equal doses, taken once you are half-way in your meal to prevent stomach distress. Hypertensive may require higher dosage. Reduce the dose if it is exerting too much of its carminative effect.

You don't have to chew it. Cut one clove cross-wise into five or six pieces, then swallow with water once you are half-way in your meal to avoid gastric discomfort.

http://len7288.hubpages.com/hub/Health-Benefits-of-Garlic

Blog information should not take the place of medical advice. We encourage you to talk to your health care providers (doctor, registered dietitian, pharmacist, etc.) about your interest in, questions about, or use of dietary supplements and what may be best for your overall health. Any mention in this publication of a specific brand name is not an endorsement of the product.

Day 19 workout mistakes

Chanterelle hunting can be dangerous.

The sky is overcast and the rain, rain, rain has just taken a break for a few minutes, as we leave our car to slosh through the puddles. Hitting the trail, we have to jump to the side of the steep dirt road to make way to a chocolate dirt brown cover bicyclist. His white skin peeking through only small areas of his face. He races by in a flash showing his derriere with a thick tread of fresh mud straight down from his helmet to his backside about a foot wide. He looks elated and exhausted. He must of had some ride.
I injured my knee almost 18 months ago. It is nothing serious, but walking takes on a new appreciation. Taking a step without pain gives me a sense of joy. You do not know what you have until it is taken away from you.
The hike into the mountains on Sunday was very disappointing. In an hour and a half of hiking over fallen tree logs, holding on to trees that  would  dissolve under your touch, landing on wet patches of pea green moss, we only found a few small chanterelles. For every chanterelle we found, we found at least 30 stumps - someone had harvested that same spot and gone home with a heavy load. Though the dozen we found, would make a decent meal, we decided to return to base. we would cross the mountain insteade of straight down. 
To our delight, we found a gold mine, the ground was littered with one chanterelle after the other in plain sight

isolated exercises -

machine work outs - use machines to exercise muscles you normally use, that will boost the overall fitness

long  cardio exercises - do not  always help, you may be increases your stress factor and thereby negate all the positive effects

crunches and sit-ups to get 6-pack abs

workout routines repetition - your muscles are smart and learn quickly how to save energy. You should have a routine for odd and even days, for example on day 1 you pull and on day 2 you push.

long workouts

Day 18 Seven "to do", every day

While Mom was having physical therapy in Florida, Sue, her trainer gave me a simple list of

                                        7 to do, every day
eat:
apple
8 almonds
oatmeal
fiber (flaxseed)
legumes
olive oil
garlic
and
exercise 30 minutes daily

I will handle each topic individually
apple ........................  day 16
almond  ...................   day 14
oatmeal  ..................   day
fiber (flaxseed)  ......   day
legumes ..................   day
olive oil ..................   day 8
garlic ......................   day 21
and
exercise...................  every Monday


Blog information should not take the place of medical advice. We encourage you to talk to your health care providers (doctor, registered dietitian, pharmacist, etc.) about your interest in, questions about, or use of dietary supplements and what may be best for your overall health. Any mention in this publication of a specific brand name is not an endorsement of the product.

Day 17 Smoothie

Thinking about your diet -

I have a smoothie every morning to cover my dietary needs which consists of:
1 strawberry,
5 blueberries,
1/4 banana,
4 almonds,
1/4 apples,
1 kale leaf,
almond milk,
gelatin,
chia seeds

Day 16 Apples

APPLE
An apple a day keeps the doctor away.

Besides the old proverb, here are 11 other reasons

Bone Protection
French researchers found that a flavanoid called phloridzin that is found only in apples may protect post-menopausal women from osteoporosis and may also increase bone density. Boron, another ingredient in apples, also strengthens bones. 

Asthma Help One recent study shows that children with asthma who drank apple juice on a daily basis suffered from less wheezing than children who drank apple juice only once per month. Another study showed that children born to women who eat a lot of apples during pregnancy have lower rates of asthma than children whose mothers ate few apples.
 
Alzheimer's Prevention
A study on mice at Cornell University found that the quercetin in apples may protect brain cells from the kind of free radical damage that may lead to Alzheimer's disease.

Lower Cholesterol
The pectin in apples lowers LDL ("bad") cholesterol. People who eat two apples per day may lower their cholesterol by as much as 16 percent.

Lung Cancer Prevention
According to a study of 10,000 people, those who ate the most apples had a 50 percent lower risk of developing lung cancer. Researchers believe this is due to the high levels of the flavonoids quercetin and naringin in apples.

Breast Cancer Prevention
A Cornell University study found that rats who ate one apple per day reduced their risk of breast cancer by 17 percent. Rats fed three apples per day reduced their risk by 39 percent and those fed six apples per day reduced their risk by 44 percent.

Colon Cancer Prevention
One study found that rats fed an extract from apple skins had a 43 percent lower risk of colon cancer. Other research shows that the pectin in apples reduces the risk of colon cancer and helps maintain a healthy digestive tract.

Liver Cancer Prevention
Research found that rats fed an extract from apple skins had a 57 percent lower risk of liver cancer.

Diabetes Management
The pectin in apples supplies galacturonic acid to the body which lowers the body's need for insulin and may help in the management of diabetes. Pectin also absorbs the toxins in the large intestine.

Weight Loss
A Brazilian study found that women who ate three apples or pears per day lost more weight while dieting than women who did not eat fruit while dieting.

http://www.healthdiaries.com/eatthis/10-health-benefits-of-apples.html

Blog information should not take the place of medical advice. We encourage you to talk to your health care providers (doctor, registered dietitian, pharmacist, etc.) about your interest in, questions about, or use of dietary supplements and what may be best for your overall health. Any mention in this publication of a specific brand name is not an endorsement of the product. 

Day 15 Avacado

Prostate Cancer Prevention
Avocados have been shown to inhibit the growth of prostate cancer.Oral Cancer Defense
Research has shown that certain compounds in avocados are able to seek out pre-cancerous and cancerous oral cancer cells and destroy them without harming healthy cells.

Breast Cancer Protection
Avocado, like olive oil, is high in oleic acid, which has been shown to prevent breast cancer in numerous studies.

Eye Health
Avocados have more of the carotenoid lutein than any other commonly consumed fruit. Lutein protects against macular degeneration and cataracts, two disabling age-related eye diseases.

Lower Cholesterol
Avocados are high in beta-sitosterol, a compound that has been shown to lower cholesterol levels. In one study, 45 volunteers experienced an average drop in cholesterol of 17% after eating avocados for only one week.  

Heart Health
One cup of avocado has 23% of the recommended daily value of folate. Studies show that people who eat diets rich in folate have a much lower incidence of heart disease than those who don't. The vitamin E, monounsaturated fats, and glutathione in avocado are also great for your heart.

Stroke Prevention
The high levels of folate in avocado are also protective against strokes. People who eat diets rich in folate have a much lower risk of stroke than those who don't.

Better Nutrient Absorption
Research has found that certain nutrients are absorbed better when eaten with avocado. In one study, when participants ate a salad containing avocados, they absorbed five times the amount of carotenoids (a group of nutrients that includes lycopene and beta carotene) than those who didn't include avocados.

Glutathione Source
Avocados are an excellent source of glutathione, an important antioxidant that researchers say is important in preventing aging, cancer, and heart disease.

Vitamin E Powerhouse
Avocados are the best fruit source of vitamin E, an essential vitamin that protects against many diseases and helps maintains overall health.
http://www.healthdiaries.com/eatthis/10-health-benefits-of-avocados.html

Blog information should not take the place of medical advice. We encourage you to talk to your health care providers (doctor, registered dietitian, pharmacist, etc.) about your interest in, questions about, or use of dietary supplements and what may be best for your overall health. Any mention in this publication of a specific brand name is not an endorsement of the product.

Day 14 Almonds

Health benefits of Almonds

• Almond nuts are rich in dietary fiber, vitamins, and minerals and packed with numerous health promoting phyto-chemicals; the kind of well-balanced food ensure protection against diseases and cancers.
  
• These nuts are rich source of energy and nutrients. They are especially, rich in mono-unsaturated fatty acids like oleic and palmitoleic acids that help to lower LDL or "bad cholesterol" and increase HDL or "good cholesterol." Research studies suggest that Mediterranean diet, which is rich in monounsaturated fatty acids helps to prevent coronary artery disease and strokes by favoring healthy blood lipid profile.
  
• The nuts are an excellent source of vitamin E; contain about 25 g per100 g (about 170% of RDA). Vitamin E is a powerful lipid soluble antioxidant, required for maintaining the integrity of cell membrane of mucus membranes and skin by protecting it from harmful oxygen free radicals.
  
• Almonds are free in gluten and therefore, are a popular ingredient in the preparation of gluten free food formulas. Such formula preparations are in fact healthy alternatives in people with wheat food allergy and celiac disease.
  
• These nuts are packed with many important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates. These vitamins functions as co-factors for enzymes during cellular substrate metabolism.
  
• They are also rich source of minerals like manganese, potassium, calcium, iron, magnesium, zinc, and selenium.
  
• The sweet almond oil is obtained from the nuts is an excellent emollient; helps to keep skin well protected from dryness. It has also been used in cooking, and as “carrier or base oil” in traditional medicines in aromatherapy, in pharmaceutical and cosmetic industry.
  

Just a hand full of these nuts a day provides enough recommended levels of minerals, vitamins, and protein. Besides, almond oil extracted from the nuts has been used in as base or carrier oil in medicine, aromatherapy and in pharmaceuticals.
http://www.nutrition-and-you.com/almonds.html

Blog information should not take the place of medical advice. We encourage you to talk to your health care providers (doctor, registered dietitian, pharmacist, etc.) about your interest in, questions about, or use of dietary supplements and what may be best for your overall health. Any mention in this publication of a specific brand name is not an endorsement of the product.  

Day 13 - Andi score

Whole foods offers a variety of free educational seminars.

"What is the most nutrient dense food?" our speaker asked.

I answered  "oil or maybe seeds", but she was looking for Kale or Collards.

I had never heard of them, what was THAT?

She held up leafy greens and proclaimed that this was edible.

She was referring to the ANDI score, short for Aggregate Nutrient Density Index, is the brainchild of author, MD, and founder of Eat Right America, Dr. Joel Fuhrman.

She explained that our diet was nutrient poor, we are actually starving even though we are eating more that ever.

 

http://www.eatrightamerica.com/andi-superfoods

Blog information should not take the place of medical advice. We encourage you to talk to your health care providers (doctor, registered dietitian, pharmacist, etc.) about your interest in, questions about, or use of dietary supplements and what may be best for your overall health. Any mention in this publication of a specific brand name is not an endorsement of the product.

Day 12 BMI

 BMI

The BMI chart is used by fitness and health
practitioners to quickly inform them if your body
shape is lean, average, overweight or obese. 

Body Mass Index Chart rating
Colors and numbers, what do they mean?

• Underweight = 12 - 18
• Normal healthy weight = 18 -24
• Overweight = 25-29
• Obesity = BMI of 30 or greater

  http://www.dietriffic.com/bmi-chart/

How to read a BMI Chart

To read the BMI chart below look for you weight (horizontally) and height (vertically) where the two measurements meet is your Body Mass Index Chart rating. Note that the BMI chart below displays in both lbs and kg for weight as well as inch and cm for height.

BMI Chart Discrepancies

Many top health and fitness experts now view the BMI chart as being obsolete. These charts are meant to tell you how much you should weigh based on your height alone. However this can be very misleading, especially for athletes and bodybuilders who carry more muscle than fat. Pure muscle is heavy and dense therefore weighs more.
The shortfall of the BMI chart is that it can not determine the difference between the overweight and the more muscular.


BMI Chart
BMI chart colors and numbers - what do they mean?

Once you have figured out your BMI chart score discover what the chart indicates your body shape to be.

* Underweight = 12 - 18
* Normal healthy weight = 18 -24
* Overweight = 25-29
* Obesity = BMI of 30 or greater

BMI Chart Discrepancies

Many top health and fitness experts now view the BMI chart as being obsolete. These charts are meant to tell you how much you should weigh based on your height alone. However this can be very misleading, especially for athletes and bodybuilders who carry more muscle than fat. Pure muscle is heavy and dense therefore weighs more.

The shortfall of the BMI chart is that it can not determine the difference between the overweight and the more muscular.

For example, 2 people can be exactly the same height (5’ 11’) and the same weight (200lbs) and share a BMI of 27.89 . However, one is overweight while the other is very muscular (raw muscle is dense and heavy therefore weighs more). Using the BMI Chart, both people even though completely different in body shape will be deemed as being overweight.

It is now more widely accepted to use body fat percentage calculation to measure your true body fat. Read here how to calculate Body Fat Percentage. Its much more accurate. Body Fat Percentage calculations use total body weight and not estimates of lean muscle mass and fat.

http://www.youtube.com/watch?v=vm9OQCoOxt4&feature=related

Blog information should not take the place of medical advice. We encourage you to talk to your health care providers (doctor, registered dietitian, pharmacist, etc.) about your interest in, questions about, or use of dietary supplements and what may be best for your overall health. Any mention in this publication of a specific brand name is not an endorsement of the product. 

Day 11 Building health one carrot at a time

 

Where do you fit in?

Is half of your meal fruits and vegetables?

When I looked at my pie chart, I realized how much white flour was in my diet; bread, pasta, pastries, cookies, cake, donuts, bagels, Mac & Cheese.....

I am very proud that I have a pasta drawer, which is 2x2 feet!

For at least 18 years I have cooked and served pasta every day -since I knew this was a meal the children would always eat.

Fred Hutchinson Cancer Research Center  recommends:

"Eating nine daily servings of fruits and vegetables helps you feel healthy, look better and lowers your risk of cancer and other serious diseases"

http://www.fhcrc.org/patient/healthyliving/nineaday.html 

Something needs to change

I discovered this article in the Costco newsletter

Do you smoke?.........................................................quit

Are you overweight?................................................lose 10 pounds

Are you a couch potato?...........................................exercise (walk) for 30 minutes every day

Do you have diabetes?..............................................have it checked

Do you have hypertension? High blood pressure?...have it checked

Do you suffer from stress?........................................where do you find joy

Are you training your brain?.....................................crossword puzzles, etc

If you answered yes to any except the last - pills will not help

Set your mind to change and exercise and eat healthier (more fruits and vegetables)

Addition by Subtraction by Doctor Robert Leon –  Costco Connection

Blog information should not take the place of medical advice. We encourage you to talk to your health care providers (doctor, registered dietitian, pharmacist, etc.) about your interest in, questions about, or use of dietary supplements and what may be best for your overall health. Any mention in this publication of a specific brand name is not an endorsement of the product.

Day 10 Modern Cuisine

I have been fascinated by book the Modernist Cuisine, amazing recipes, amazing photos, amazing video


http://www.youtube.com/watch?v=3ZjpkBQQVPM

Nathan Myhrvold: Cut your food in half







http://www.youtube.com/watch?v=-vo01ldlTQc&feature=related

to buy here is the link:
http://www.amazon.com/Modernist-Cuisine-Art-Science-Cooking/dp/0982761007/ref=pd_sim_b29

Day 8 olive leaf

I feel sick - I think I am coming down with a cold.

When I bend down, I have an ear ache - that is always a bad sign.

Olive leaf extract - that is what Chinese medicine prescribes. 

It is made from the actual leaf of the olive plant and we all know the benefits of olive oil.

Olive leaf extract will support your immune system and help fight off all those nasty bacteria, viruses among others.

http://www.theoliveleaf.net/olive-leaf-extract-benefits
The olive leaf extract is a safe food supplement, coming as it does from the olive tree and only containing the constituents of the tree. The Mediterranean diet is well-known for being one of the healthiest in the world, with people from Greece, Italy and other Mediterranean areas renowned for their longevity. The secret lies in olive tree products such as olive oil and olive leaf extract.

Here is a short list of benefits;

Boosts your immune system

Lowers cholesterol

Lowers blood sugar and reduces blood clotting 

Prevents excess acidity in your stomach

Skin, cleanses and reduces wrinkles

Reduces chronic fatigue and gives you more energy

Antioxidant properties by reducing free radicals

Anti-microbial properties by preventing the bacteria from adhering to the organ walls

Now the long list

Olive leaf extract is extracted from the leaves of the Olive tree and has numerous health benefits.

The main constituent of olive leaf extract is oleuropein, which has wide ranging benefits for our health. It can relieve chronic fatigue, help in times of colds and flu and lowers cholesterol and blood pressure. It can also help get rid of warts, herpes sores and other fungal infections. It boosts the immune system and works when antibiotics fail (at least at the moment) as bacteria have developed immunity to their actions in the body.

If you have access to fresh olive leaves then you can make your own infusion of the leaves, but as most of us are not so lucky. Olive leaf extract provides us with all the benefits of the fresh leaves without us having to go to the trouble to pick them and clean them before making them into a tisane. Think about it, in the countries where olives are grown, people live to a ripe old age and live active lives. They consume olives as part of their daily diet and wash it all down with plenty of olive oil and yes, some elderly people drink it to keep their joints supple and free of arthritis and rheumatism and it seems to have worked for them. In Greece, particularly people have access to olive groves which have been in their families for generations and the oil these groves produce every other year is green, very tasty and full of health-giving nutrients.

Immune System

As prevention is usually better than cure and you want to have a winter without the problems of colds and flu, then you should consider investing in some olive leaf extract capsules, which, if you start taking now, may be very beneficial over the coming months. If you have a cold or flu, then the symptoms will be relieved more quickly if you take olive leaf extract.

The overall strength of the immunity is increased when taking olive leaf extract. The body becomes more able to fight germs and bacteria once you regularly consume olive leaf extract.  Taking a few capsules of olive leaf extract every day will help to keep you generally healthy as it boosts the immune system and prevents diseases such as colds and flu.

Heart and Cholesterol

Olive leaf extract will help in lowering cholesterol levels and reducing blood pressure, because of its antioxidant properties. The bad cholesterol in the body is the Low density Lipoprotein. When the level of LDL is lowered the condition of the heart improves. Olive Leaf Extract is recommended for the high blood pressure patients. It reduces blood pressure by relaxing the arteries. Blood flow is increased and as a result the functioning of the heart recovers.

Blood Sugar and Blood Clotting

Olive leaf extract has also proven its effectiveness in lowering blood sugar levels. Blood sugar has become a common problem in many people and its effects are disastrous to the body. If you are suffering from hypoglycemia and are constantly taking diabetic medications then you can try the olive leaf extract. Olive Leaf extract also reduces blood clotting. It prevents platelet aggregation. The antioxidant Oleuropein inhibits production of thromboxane A2, angiotensin and converting enzymes. It is very helpful for people who are suffering from bleeding disorders. The olive leaf extract has anticoagulation and anti-clotting properties.

Stomach

It can prevent excess acidity in the stomach and cure gastritis. It also relieves stomach pain by stopping muscle spasms in the stomach and is useful in the treatment of stomach cramps.

Skin

Olive leaf extract is also very good for the skin. It can eliminate acne problems and also prevents wrinkle formation. It keeps the skin young and supple. If you are tired of your acne problem then Olive leaf extract can do wonders for you. It cleanses the skin and eliminates acne forever. It will also give you a youthful and glowing skin.

Chronic Fatigue

It reduces chronic fatigue in the body and revitalizes the body system so that you feel more energetic. The Olive Leaf extract is also a stress buster and improves your mental health as well.

Chronic fatigue is a serious problem among many people. Basically the reason of this problem is the production of micro toxins in the body. Olive leaf extract inhibits the production and thus people feel more energetic and vigilant while performing their regular activities.

Antioxidant properties

Antioxidants present in the Olive leaf extract help to fight the most common diseases like common cold, flu to more severe viral diseases. Olive leaf extract is effective against yeast infections, ringworm, shingles, and Epstein-Barr disease. It actually prevents the critical amino acid production of viruses. It renders the virus ineffective, penetrates the cell and inhibits viral replication. It also helps to stop infections caused by protozoa, bacteria and retrovirus. It supposedly neutralizes reverse transcriptase and proteases in retroviruses. It contains flavonoids and esters which help combat disease and the antioxidant properties help to slow down the aging process. One of the most notable properties of antioxidants is its ability to neutralize free radicals which cause various ailments in the body including cancer, Alzheimer’s disease, aging etc. When free radicals are neutralized they also increase the life span of an individual and the antioxidant properties of the extract help to slow down the aging process.

Anti-microbial properties

It fights pathogens, bacteria and various kinds of viruses. It is effective against pneumonia, flu, dysentery, respiratory and sinus infections. It also curbs infections of the eye, ear, tooth and other vaginal infections. It also reduces symptoms of PMS.

One benefit is that it will prevent bacteria such as E. coli sticking to the walls of the intestinal walls and so reduce the risk of getting a bout of diarrhea, and other stomach ailments. It will also rid the body of the salmonella bacteria. 

Poudyal H, Campbell F, Brown L.Olive leaf extract attenuates cardiac, hepatic, and metabolic changes in high carbohydrate-, high fat-fed rats J Nutr. 2010 May;140(5):946-53. Epub 2010 Mar 24.

Abstract

Olive oil, an important component of the Mediterranean diet, produces cardioprotective effects, probably due to both oleic acid and the polyphenols such as oleuropein and hydroxytyrosol. Our aim in this study  was to assess whether a polyphenol-enriched extract from the leaves of Olea europaea L. with oleuropein as the major component attenuated the cardiovascular, hepatic, and metabolic signs of a high-carbohydrate, high-fat (HCHF) diet (carbohydrate, 52%; fat, 24%, 25% fructose in drinking water) in rats. Male Wistar rats were fed either a cornstarch diet (CS) or a HCHF diet for a total of 16 wk. Diets of the treatment groups [CS+olive leaf extract (OLE) and HCHF+OLE] were supplemented with 3% OLE after 8 wk of being fed their respective CS or HCHF diets for a further 8 wk. After 16 wk, HCHF rats developed signs of metabolic syndrome, including elevated abdominal and hepatic fat deposition, collagen deposition in heart and liver, cardiac stiffness, and oxidative stress markers (plasma malondialdehyde and uric acid concentrations), with diminished aortic ring reactivity, abnormal plasma lipid profile, impaired glucose tolerance, and hypertension. Compared with HCHF rats, those in the HCHF+OLE group had improved or normalized cardiovascular, hepatic, and metabolic signs with the exception of elevated blood pressure. These results strongly suggest that an OLE containing polyphenols such as oleuropein and hydroxytyrosol reverses the chronic inflammation and oxidative stress that induces the cardiovascular, hepatic, and metabolic symptoms in this rat model of diet-induced obesity and diabetes without changing blood pressure. 

Blog information should not take the place of medical advice. We encourage you to talk to your health care providers (doctor, registered dietitian, pharmacist, etc.) about your interest in, questions about, or use of dietary supplements and what may be best for your overall health. Any mention in this publication of a specific brand name is not an endorsement of the product.  

Day 7 why Vit D

Sun light is the major source of Vitamin D, but in places like Alaska and the northern states, suppplementation is  necessary.
Vitamin D has been proven to help prevent breast, aggressive prostate and colon cancer.


1000 IU is a safe dosage.


AT 10 000 IU there have been some side effects.


"I know that I am not taking a placebo, but am taking Vitamin D. My appetite has greatly decreased and I also have a skin rash", my rowing partner told me.
Sun light is the major source of Vitamin D, but in places like Alaska and the northern states, suppplementation is  necessary.
Vitamin D has been proven to help prevent breast, aggressive prostate and colon cancer.


1000 IU is a safe dosage.


AT 10 000 IU there have been some side effects.


"I know that I am not taking a placebo, but am taking Vitamin D. My appetite has greatly decreased and I also have a skin rash", my rowing partner told me.





Blog information should not take the place of medical advice. We encourage you to talk to your health care providers (doctor, registered dietitian, pharmacist, etc.) about your interest in, questions about, or use of dietary supplements and what may be best for your overall health. Any mention in this publication of a specific brand name is not an endorsement of the product.

Day 6 HFCS

It has been almost a year and a half now since we purged our cabinets of High Fructose Corn Syrup (FHCS).
I read an article describing the different fructose and sucrose pathway. Sucrose uses the insulin pathway and fruchtose through the liver. Fruchtose is converted in the liver to triglycerides. In turn the triglycerides the are incorporated into very-low density lipoproteins (V-LDL) (the very bad kind of cholesterol). Fructose comes in 3 different concentrations HFCS 90 has 90% fructose and the other 2 HFCS contain approximately half fructose and half sucrose. But studies show the greatest absorption occurs when fructose and sucrose are administered in the same quantities.

Fujisawa T, Riby J, Kretchmer N.    Intestinal absorption of fructose in the rat Gastroenterology. 1991 Aug;101(2):360-7.

Fructose is IN EVERYTHING! not only inexpensive but it is relatively almost twice as sweet as sucrose

Check you cupboards!
We found over 50% of all our pantry contained HFCS.
How much is in your cabinets?

Soft drinks, bread, spaghetti sauce, salad dressing, cold cuts, .........
We had 5 garbage bags full.

I am usually a very frugal person and considered giving all the products to the food bank - BUT would you give poison to the poor?

No - I threw the products in the garbage.

It made a statement for me. DO NOT BUY any more of these products.

I watch all the labels now, and some HFSC still sneaks in, but I purge it as soon as they are uncovered.

I am determined to be radiant, healthy and full of energy.



Yuck- full of mercury as well??

http://www.washingtonpost.com/wp-dyn/content/article/2009/01/26/AR2009012601831.html
HFCS has replaced sugar as the sweetener in many beverages and foods such as breads, cereals, breakfast bars, lunch meats, yogurts, soups and condiments. On average, Americans consume about 12 teaspoons per day of HFCS, but teens and other high consumers can take in 80 percent more HFCS than average.
"Mercury is toxic in all its forms. Given how much high-fructose corn syrup is consumed by children, it could be a significant additional source of mercury never before considered. We are calling for immediate changes by industry and the [U.S. Food and Drug Administration] to help stop this avoidable mercury contamination of the food supply," the Institute for Agriculture and Trade Policy's Dr. David Wallinga, a co-author of both studies, said in a prepared statement.

In the first study, published in current issue of Environmental Health, researchers found detectable levels of mercury in nine of 20 samples of commercial HFCS.






Blog information should not take the place of medical advice. We encourage you to talk to your health care providers (doctor, registered dietitian, pharmacist, etc.) about your interest in, questions about, or use of dietary supplements and what may be best for your overall health. Any mention in this publication of a specific brand name is not an endorsement of the product. 

Day 5 personal trainer

Feeling tired?

Feeling depressed?

It seems counter-intuitive, but moving thereby oxygenating your blood and improving your circulation helps.

I used to think, “I am so exhausted, I need to conserve my energy and move less. “

“I need to try to take as little steps as possible.” But this only made me more tired and proved debilitating.

My mother set the example. At 88, she had a personal trainer and worked out three times a week. She modified her workouts, but she remained slim and trim all her life.

She was the oldest patient the week she had her stroke and the only one to survive.

She survived a basal stroke, which is the worst kind since it effects all the involuntary movement.

Neuroscience Tutorial - (http://thalamus.wustl.edu/course/cerebell.html)

We were not sure if she could breathe on her own. But the artificial respirator was removed after 2 days – and she inhaled and exhaled like a little steam engine on her own. We were spared saying good bye to her.

Then we were not sure if she would regain her eyesight. She regain sight after a few days.

Next, we were not sure she could regain her hearing. She could see after a week.

Each day she was able to do more and more.

But within the first days, like an infant learning to walk and get around, she had incredible strength, enough to pull herself up on the handle hanging above her bed and swinging her legs off the bed.

Had she was not under constant observation, she would have run around the intensive care unit.

But day after day, miracle after miracle, she recovered except for a swallowing handicap. With rehabilitation she relearned the swallowing movement had to make deliberate swallows.

It was thanks to all the physical exercise she had performed before her stroke, I am sure.

At 50, I had never thought of having a personal trainer, while raising children the tyranny or the urgent demanded better uses of our meager salary.

But suffering from exhaustion and fatigue, I knew it was time to change my life.

After my Mom’s stroke, I hired a personal trainer for my son and I.  Involving my son made me commit to the weekly workouts and the cost for 2 was nominally more that for one. I was almost buy one and get the second free.

Mike, our personal trainer was great – he could modify all the equipment according to our different potentials. My son would pump the 50 lb weights while I lifted the Q-tips.

It was humbling but at the same time, I was determined and invested all I had in

the training even though my weights were minuscule next to my son's.

(If you do not have a relative who will work with you, find a friend or make a friend and commit to walking, riding a bike or exercising. Make yourself accountable to someone. )

Achieving great accomplishments, after one year; I could balance on one leg and squat (which was not possible at the origin of training). I felt more energetic and my outlook on life was more positive. 

At work, we subscribe to Crystal Water in huge bottles. Before I first started to work out, I actually dropped a 5-gallon jug right before a meeting.

The bottle burst right in front of the elevator and the water gushed out and started dripping down floor-by-floor compiling onto the first floor lobby before the maintenance crew was available to mop up the mess.

This embarrassing event would not happen to me today – even though I do not feel strong, the weight of the bottles is no longer staggering.

When I also considered the cost of a personal trainer, originally, I weighed the costs of the doctor, hospital and medication. Even though we have great insurance with only a $20 co-pay, the price of the personal trainer is so much less the cost of being sick. Not only the costs, but also the price of losing friends because of the time commitment in the doctor’s offices and hospital leaves you no time for relationships..

Health is worth working for; from the physical, economical and social standpoint.

Exercise has been proven to reduce tension and anxiety, increase your serotonin level; make you happier; increase muscle tone and give you more energy and thereby increasing your self-esteem. It can boost your stamina, your brain power , your immune system and  can kick-start your metabolism back to normal, reducing or even eliminating  atherosclerosis and joint pain, diabetes and regulate your lipid levels. It can even make you sleep better!

Get out of your lazy boy and move!
Even if it is just a walk for 5 minutes a day – increase it to 45 minutes over whatever time period you need.  You will reap the benefits. Make sure you set achievable goals and goals you can maintain over a long period of time. Better to take baby steps than leaps which exhaust you.


Take responsibility for your health and longevity.




Blog information should not take the place of medical advice. We encourage you to talk to your health care providers (doctor, registered dietitian, pharmacist, etc.) about your interest in, questions about, or use of dietary supplements and what may be best for your overall health. Any mention in this publication of a specific brand name is not an endorsement of the product. 

Day 4

I just stumbled across this article from almost a year ago, outlining my goals

1. move MORE each day
2. keep a food journal
3. set realistic goals
4. set specific goals
5. don’t let a slip derail your efforts
6. practice yoga
7. join VIDA

So I started with the LAST first, I joined VIDA.
But according to the list:

1. The pedometer does not work properly, it is very frustrating. When I hiked for an hour it read only 1709 and the next day I sat at my desk and it recorded 2753!  I will just record and make note – what a bore!

The exercise you can perform in the FHCRC gym are treadmill, elliptical, biking and rowing. Since I have problems with my hip and knee, I only want to use machines where the exercises are non-weight bearing and where I do not pound my weight into my joints. I tried 15 minutes of biking and 10 minutes of rowing. Accomplishment! And no pain!

2. The food journal might be easy. I made an excel spread sheet and noticed that my breakfast and snacks are very predictable – so I only have to copy and paste. EASY!
3. Goals – that is hard. I would like to lose weight, but I do not dare to write that. I have only succeeded in gaining weight and not losing. You can always buy bigger clothes –RIGHT?
4. Specific goals – see above- but I guess I am committed to exercising 5 times a week for 45 minutes/day.
5. Slip?  I do not want to DIET – I want life style change and HEALTH.
6. Yoga – are you kidding – I have problems with my knee and hip, but perhaps I can go to the free Lululemon classes and modify their movements. I try on next Sunday.
7. I joined VIDA!

Here is the article from almost a year ago:

http://www.fhcrc.org/about/ne/news/2010/12/20/seven_tips_to_jump_start_weight_loss_in_the_new_ye.html

Seven tips to jump start weight loss in the New Year

This research-based advice from Hutchinson Center scientists can help

SEATTLE — Dec. 20, 2010 — Losing weight is at the top of many a New Year’ s resolution list. In addition to maintaining a healthy diet and getting enough exercise, what else can one do to make sure those good intentions have a lasting impact throughout the year?

Below are research-based tips from investigators at Fred Hutchinson Cancer Research Center that may help jump start one’ s weight loss progress in the coming year.

1. Keep moving each day.

We all know that exercise is crucial to losing weight, but sometimes it’s easier said than done. The task need not be daunting; all it takes to see a weight-loss benefit is 30 to 60 minutes of aerobic activity daily. “You don’t need to be athletic. Just brisk walking or dancing to your favorite music or using an aerobic exercise machine like a stationary bike or treadmill is all you need to do – just try to do it each day,” said Anne McTiernan, M.D., Ph.D., director of the Hutchinson Center’s Prevention Center. The exercise doesn’t have to be all at once. “You can break it into 10-or 15-minute sessions throughout the day to get the weight-loss benefit,” she said.

2. Keep a food journal.

“By spending a little extra time to write down everything you eat and drink, you’ll be able to see where extra calories sneak in,” said postdoctoral research fellow Caitlin Mason, Ph.D., an exercise and health researcher in the Public Health Sciences Division of the Hutchinson Center. “There are lots of good online tools that can help estimate the calorie content of common foods and track your weight loss progress over time,” she said.

3. Set realistic goals.

“The biggest mistake people make when trying to lose weight is trying to lose too many pounds too fast or setting unrealistic goals,” Mason said. “For long-term success, aim for a slow, steady weight loss of about 1 to 2 pounds a week. No one wants to lose weight only to gain it all back – and often more – a few months later.

4. Set specific goals.

Instead of resolving to “lose weight,” which is too general, set several smaller but more specific goals, such as eating five servings of vegetables per day, taking a 15-minute walk at lunch each day or drinking six glasses of water per day. “Adding healthy behaviors to your routine is often easier than telling yourself ‘don’t do this’ or ‘don’t eat that,’” Mason said.

5. Don’t let one slip-up derail your efforts.

 “Don’t throw your entire routine out the window after one bad day,” Mason said. “Instead, try to identify the specific barriers that got in your way and think through strategies to avoid such challenges in the future.” For example, to avoid the temptation of buying a candy bar while standing in the checkout line at the grocery store, make sure to eat a healthy snack, such as a handful of nuts or a piece of string cheese, before going shopping.

6. Practice yoga. Two observational studies conducted by cancer prevention researcher Alan Kristal, Dr. P.H., a member of the Hutchinson Center’s Public Health Sciences Division, have found an association between regular yoga practice and weight maintenance and weight loss. One of his studies, published in 2005, found that regular yoga practice is associated with the prevention of middle-age spread in normal-weight people and the promotion of weight loss in those who are overweight. A follow-up study published in 2009 found that regular yoga practice is associated with mindful eating, and people who eat mindfully are less likely to be obese. “These findings fit with our hypothesis that yoga increases mindfulness in eating and leads to less weight gain over time, independent of the physical activity aspect of yoga practice,” Kristal said. “Mindful eating is a skill that augments the usual approaches to weight loss, such as dieting, counting calories and limiting portion sizes. Adding yoga practice to a standard weight-loss program may make it more effective.”

7. Consider participating in a free nutrition- and exercise-based weight loss study offered by the Hutchinson Center.

Overweight, postmenopausal, Seattle-area women are needed to participate in the Vitamin D, Diet and Activity Study, or ViDA (pronounced vee-da). Funded by Susan G. Komen for the Cure, this year-long study will test the effect of vitamin D on weight loss and breast cancer risk factors. Participants will meet regularly with a nutritionist to learn strategies for healthy eating and weight loss, and also will work closely with an exercise specialist to develop and maintain a moderate-intensity aerobic exercise program. Enrollees also will be assigned, by chance, to receive a daily dose of vitamin D or a placebo pill with no active ingredient. For more information about the ViDA Study, please e-mail vida@fhcrc.org or call the study information line at 206-667-6444.



Blog information should not take the place of medical advice. We encourage you to talk to your health care providers (doctor, registered dietitian, pharmacist, etc.) about your interest in, questions about, or use of dietary supplements and what may be best for your overall health. Any mention in this publication of a specific brand name is not an endorsement of the product. 

Day 3 Vitamin D

Yesterday I  received a brief physical exam and medical history, a fasting blood and urine sample, body fat measurement, a muscular strength test, a DEXA scan and an optional biopsy of breast and abdominal fat tissue. I opted out of the biopsy because if there are any cancerous cells in my breast, I do not want to trigger or aggravate the tissue.

These results will remain undisclosed until the end of the study.

The researchers said that they would freeze the samples from the beginning, middle and end of the study and send them in all together at the end of the year.

I am very curious and NEED to know. So I am planning on going to my physician and get a blood test done. I also plan to do a little research on my own to change only

Few variables in my diet for a month or two and repeat the blood test to see if there are any changes.

"I know that I am not taking a placebo, but I have been chosen to take the Vitamin D pill. My appetite has greatly decreased and I have suffered from a skin rash"' my rowing partner toldme 
Sunlight is a major source of Vitamin D, but in places like Alaska and the norhtern states, supplementation is necessary.
Vitamin D has been proven to help prevent breast, aggressive prostate and colon cancer.

1000IU is a safe usage

At 10 000 IU there have been some side effects

Sunlight is a major source of Vitamin D,


There are only two ways to receive vitamin D in the amounts necessary for proper health: Ultraviolet B (UVB) exposure and vitamin D supplementation. Diet should not be considered a satisfactory source of vitamin D. The few foods which do contain vitamin D, contain too little to be of any noticeable benefit. ^{1 2}

• Ultraviolet B (UVB) exposure - Sun exposure should be your method of choice for getting vitamin D. Learn about the factors which influence vitamin D production from sunlight and how to make the most of your time in the sun.
• Vitamin D supplementation - Information supplementing with vitamin D3. Learn why the amount recommended by the US government is not enough to receive the full health benefits of vitamin D.

Vitamin D cofactors

• Magnesium - Vitamin D's most important cofactor
• Vitamin K - Helps keep calcium on the right track
• Vitamin A (coming soon) - Only a tiny bit is needed to help vitamin D
• Zinc - Helps vitamin D bind to its receptor
• Boron - Helps alleviate symptoms of vitamin D deficiency

·       Ann Epidemiol. 2009 Jul;19(7):468-83.

http://www.ncbi.nlm.nih.gov/pubmed/19523595?dopt=Citation

 

Vitamin D for cancer prevention: global perspective.

·       Garland CF, Gorham ED, Mohr SB, Garland FC.

·       Department of Family and Preventive Medicine, University of California San Diego, La Jolla, CA, USA.

·       Abstract

·       Higher serum levels of the main circulating form of vitamin D, 25-hydroxyvitamin D (25(OH)D), are associated with substantially lower incidence rates of colon, breast, ovarian, renal, pancreatic, aggressive prostate and other cancers.

·       METHODS:

·       Epidemiological findings combined with newly discovered mechanisms suggest a new model of cancer etiology that accounts for these actions of 25(OH)D and calcium. Its seven phases are disjunction, initiation, natural selection, overgrowth, metastasis, involution, and transition (abbreviated DINOMIT). Vitamin D metabolites prevent disjunction of cells and are beneficial in other phases.

·       RESULTS/CONCLUSIONS:

·       It is projected that raising the minimum year-around serum 25(OH)D level to 40 to 60 ng/mL (100-150 nmol/L) would prevent approximately 58,000 new cases of breast cancer and 49,000 new cases of colorectal cancer each year, and three fourths of deaths from these diseases in the United States and Canada, based on observational studies combined with a randomized trial. Such intakes also are expected to reduce case-fatality rates of patients who have breast, colorectal, or prostate cancer by half. There are no unreasonable risks from intake of 2000 IU per day of vitamin D(3), or from a population serum 25(OH)D level of 40 to 60 ng/mL. The time has arrived for nationally coordinated action to substantially increase intake of vitamin D and calcium.

Quote http://www.vitamindcouncil.org/

 

The Amazing Power of Sunlight and Vitamin D

Vitamin D is not really a vitamin at all - it is a pre-hormone that's produced in your skin in response to sunlight exposure. As such, it is an integral part of human health and longevity.
http://vitamind.ucr.edu/milk.html
Technically the molecule called vitamin D₃ is not really a vitamin because it can be produced by exposure of the skin (higher animals and humans) to ultraviolet light or sunlight. The skin of many animals and man has a high concentration of the sterol cholesterol which is converted by enzymes in the skin to the sterol 7-dehydrocholesterol. Exposure of skin (including human skin) to sunlight for regular intervals results in the photochemical conversion of 7-dehydrocholesterol into vitamin D₃. This sunlight- generated vitamin D₃ is a precursor of the steroid hormone 1a,25(OH)₂D₃. Under these circumstances vitamin D₃ is not a vitamin because it has been produced by the body (with the assistance of sunlight). However, if the animal or man lives in the absence of sunlight (e.g., Alaska in the winter) or exclusively indoors, then there is indeed an absolute regular requirement for the fat soluble vitamin D, that must be met through proper dietary intake.

http://www.vitamindcouncil.org/health-conditions/mental-health-and-learning-disorders/depression/

 

Depression Patient friendly summary

• Solar ultraviolet-B (UVB) light may reduce the risk of depression.
• Vitamin D may reduce the risk of depression.

Major depressive disorder (MDD) is known by many names. It is most commonly called depression. This is a mental disorder and is different from the feelings of sadness that we all feel from time to time.
People who are depressed have an extremely low mood and low self-esteem. They lose interest in normally enjoyable activities.

Risk factors

• The causes of MDD are not well understood, but seem to involve both genetics and environment.
• Those who are obese have a higher risk for MDD.
• Those diagnosed with diseases such as cancer, cardiovascular disease, and multiple sclerosis may develop MDD.

Sunlight exposure and risk of depression

There are no reported studies linking ultraviolet-B (UVB) light to MDD risk. However, people with MDD may have increased depression during the winter.

Seasonal affective disorder (SAD) is not discussed in this document. SAD probably is not linked to vitamin D. SAD may be related more to regulation of the body’s natural 24-hour cycle. This is called the circadian system. SAD may also be affected by seasonal light changes.

Vitamin D and depression

Low vitamin D levels may be related to depression rather than contributing to the disorder.
A number of studies report some connection between vitamin D levels and the risk of depression. Low vitamin D levels may be related to depression rather than contributing to the disorder. In addition, an increased risk of MDD may be related to several vitamin D–sensitive diseases. Some of the studies are summarized here:

• Elderly Dutch community residents with minor or major depression had vitamin D blood levels that were 14% lower than residents without depression.
• Italian women with lower vitamin D levels (less than 20 ng/mL [50 nmol/L]) had twice the risk of developing depression. For Italian men, the risk was increased 60%.
• Postmenopausal women with one vertebrae fracture had 20% more depressive symptoms than women without a fracture. Women with at least three vertebrae fractures had three-fold the rate of depression compared to women without multiple fractures. Low vitamin D levels are an important risk factor for vertebral fracture.
• Syrian women with heart disease, high blood pressure, or kidney disease were three times more likely to have depression. Syrian men with rheumatism and respiratory disease had an even greater risk of depression. There is good evidence that low vitamin D levels are a risk factor for all of these diseases.
• A lifetime history of MDD may be a risk factor for later development of Alzheimer's disease. Depression may increase the risk of mild cognitive impairment that turns into Alzheimer's. Patients with Alzheimer’s and MDD have more pronounced hallmarks of the Alzheimer’s brain than patients with Alzheimer’s and no MDD. Vitamin D may be a risk factor for Alzheimer’s disease.
• In the United States, vitamin D deficiency occurred more often in certain people. These people were African-Americans, living in cities, obese, and depressed. People with vitamin D levels below 20 ng/mL (50 nmol/L) had an 85% increased risk of depression compared to those with vitamin D levels greater than 30 ng/mL (75 nmol/L).

How vitamin D works

Vitamin D may lower the risk of MDD in several ways:

• Reduce the risk of diseases that may trigger depression. Such diseases include cancer, cardiovascular disease, and multiple sclerosis.
• Reduce the production of cytokines. Cytokines are proteins that increase inflammation. They may also be a risk factor for depression.

Prevention

There are no reported studies showing that vitamin D supplements reduce the risk of depression. However, given the evidence, it seems likely that vitamin D has a positive effect on depression.

Based on studies of cancer, cardiovascular disease, and influenza, vitamin D levels above 40 ng/mL (100 nmol/L) may reduce the risk of MDD. To achieve these levels, most people need to take 1000-5000 international units (IU)/day of vitamin D3 (cholecalciferol).
However, there is considerable variation from person-to-person. Vitamin D blood levels should be measured both before and several months after taking vitamin D3 supplements or increasing UVB exposure to determine proper dosage.

Treatment

Treating inadequate vitamin D levels in people with depression or other mental disorders may improve long-term health and quality of life.
According to a recent review, treating inadequate vitamin D levels in people with depression or other mental disorders may improve long-term health and quality of life. Reports confirm that vitamin D has a positive affect on MDD:

• Women in Washington State increased their vitamin D levels to 47 ng/mL (118 nmol/L) by taking 5000 IU/day of vitamin D during the winter. In some of these women, depressive symptoms changed. Their scores were also lower on a depression test.
• Overweight and obese Norwegian women took 20,000 or 40,000 IU/week of vitamin D. As a result, symptoms of MDD decreased. Their scores were also lower on a depression test.
• Based on studies of other diseases, vitamin D blood levels of 40–50 ng/mL (100–125 nmol/L) appeared to reduce the severity of MDD.

Find out more...

Do you want to find out more and see the research upon which this summary is based?  Read our detailed evidence summary on depression.

http://www.preventcancer.com/consumers/general/milk.htm Why is American Milk Banned in Europe? American dairy milk is genetically-modified unless it’s labeled “NO rBGH” Genetically-engineered bovine growth hormone (rBGH) in milk increases cancer risks. American dairy farmers inject rBGH to dairy cows to increase milk production. European nations and Canada have banned rBGH to protect citizens from IGF-1 hazards. Monsanto Co., the manufacturer of rBGH, has influenced U. S. product safety laws permitting the sale of unlabeled rBGH milk. (Monsanto would lose billions of dollars if rBGH were banned in America.) Q. Is there any milk not contaminated with rBGH and IGF-1? A. Yes. Milk that is clearly labeled “NO rBGH” is free of rBGH and does not contain excess levels of IGF-1. Q. What about cheeses? A. American-made cheeses are contaminated with rBGH and excess levels of IGF-1 unless they’re labeled “NO rBGH”. Imported European cheeses are safe since Europe has banned rBGH.

http://www.cspinet.