By now the sadly misunderstood carbohydrate has been restored to its proper place in a healthy diet, however, what may not be known is that all carbohydrates are not equivalent in value. While of course you may realize that a piece of chocolate cake is not as nutrient dense as a plate of legumes, there is a theory or nutrition that holds that grains are NOT a good source of carbohydrates. Yes, I can hear the sound of jaws dropping (aren’t we supposed to eat whole grains??), but the science behind the diet is actually quiet enlightening.

Grains-A Don’t?
Grains by their nature must be sprouted or cooked prior to consumption to enable proper digestion. The problem is that in the process of digestion, the body converts this carbohydrate form into simple sugar glucose.  As grains are a highly concentrated form of carbohydrate, it takes relatively small amounts to reach critical mass in the body thus causing a spike in insulin (a hormone that slows or stops the fat burning process and causes the grains to be stored as fat). To further add to the issue, grain consumption changes the pH balance of the blood because of its acid forming nature. As you may be aware, the body functions best at a slightly alkaline level.  An additional factor to consider is that most often grains are consumed in tandem with protein (also an acid-forming food).   As anyone who has experienced the traditional American Thanksgiving dinner can attest to, the result is often poor digestion at best and undigested, fermenting food at worst.  This condition affects everyone, not simply those who are gluten intolerant and must avoid products with wheat or gluten.

One need only walk down the stores of their local supermarkets to see entire aisles devoted to grain-based products.  Even health food stores are rife with products ranging from whole grain crackers and breads to all manner of loose grains. Even bodybuilders fall prey to the concept that grains are a healthy source of carbohydrates.  As with most rules, something that causes no immediate issue in the short-term may well have long-term side effects never imagined by those who congratulate themselves on eating a healthy diet. An excellent, albeit extremely detailed, explanation of the science and peer-reviewed clinical studies performed on subjects who ingested a diet of ‘healthy’ grains details, in a no-nonsense style, the very real danger posed by a diet that includes a significant portion of grains.  This research is set forth in The Digital Mantrap: An Operating System for the Human Organism by James Autio.

The Truth about Grains
Whole grains have been shown to impair mineral metabolism and absorption (i.e., iron, calcium, and the like) impacting the gastrointestinal tract and potentially the immune system.  Furthermore, whole grain cereals are devoid of vitamin C and beta carotene (except for yellow maize).  Additionally, grains area poor source of absorbable vitamin B6, contain low levels of essential fats, and unleavened whole grain breads have resulted in severe vitamin D deficiency.  Interestingly, whole grain cereals actually have a greater potential to disrupt mineral metabolism because of their higher phytate content.

Our bodies react more favorably to the carbohydrates in vegetables rather than grains because it slows the conversion to simple sugars like glucose and decreases your insulin level. Grain carbohydrates will increase insulin levels and interfere with the ability to burn fat. For this reason, most grains should be avoided and replaced with vegetables and fruits.

So what is the recommendation?
Eliminate all grains from your diet, and instead focus upon organic fruits and vegetables, including yams and sweet potatoes for those particularly active individuals.  For the elite athlete or bodybuilder, at the very least, if grains are to be ingested after an intense workout, they must be eaten alone or with vegetables, but under no circumstances are they to be eaten in conjunction with proteins of any kind.

An Alternative Weight Loss Method
This method of weight loss reduction and dietary modification is based upon the painstaking research documented by James Autio in his breakthrough book: The Digital Mantrap, an excellent study of the effects of the impact of the modern day diet upon the body, in which he offers his detailed analysis of the manner in which modern society has veered so severely from its evolutionary roots, resulting in near epidemic levels of heart disease, dementia and diabetes.  While the book is both revolutionary and sobering, and a strongly recommended read, the key element for this article is the dangers noted above with respect to a diet containing grains, whole or otherwise.

The underlying precept of the Digital Mantrap Diet is that, from an evolutionary standpoint, the human diet primarily consisted of lean game meat supplemented by fresh fruits and vegetables.  Grains did not play a role in Paleolithic diet.

This diet may not be the right choice for every individual but there is no question that for those who are willing to forego their grains, processed foods, dairy and sugars, such individuals will, without doubt witness remarkable changes in overall health, energy and appearance, in addition to significant weight loss and a release of cravings.

As far as its medicinal purposes are concerned, tulsi has been used for thousands of years by followers of Ayurveda based upon its variety of medicinal properties. It was first mentioned in an ancient Ayurvedic text called the Charaka Samhita, written during the first millennia BC. It is considered to be an adaptogen, which are specific herbs used by herbalists purportedly to increase the body’s resistance to stress, trauma, anxiety and fatigue, and balance different processes in the body. For followers of Ayurveda, tulsi is regarded as an elixir of life and is believed to promote longevity.

In Ayurveda, tulsi tea is used as a common remedy for a wide variety of conditions and symptoms, ranging from the common cold to headaches, stomach disorders, inflammation, heart disease, malaria, and certain types of poisoning. While it can be consumed in a variety of forms ranging from dry powders to the oil from the plant itself, it is most commonly consumed as an herbal tea. The oil can be used in a wide variety of manners, although it has primarily been used for skin preparations due to its antibacterial effects. In addition, there are recent studies which show that the high concentration of cugenol within the plant behaves as a type of painkiller, and there is current ongoing research as to whether it is an effective treatment for diabetes, as well as proffering protection against radiation poisoning and cataracts.

What Is It?

In India, and various other places around the world, tulsi has long been worshiped as a sacred plant, and in many countries around the world is grown in earthen pots just outside of family homes or in family gardens. It is a traditional part of many cultures’ holistic healing systems, and has been for thousands of years.

Scientifically, tulsi is known for being exceptionally rich in antioxidants and containing literally hundreds of beneficial compounds which are known as phytochemicals. These are the very compounds that comprise the potential adaptogenic properties that have given rise to the nicknames elixir of life or holy basil. For many individuals, the strong flavor of the tea is a natural alternative to coffee.

How It Works

First and foremost, tulsi tea has antibacterial agents, which means it can assist in addressing a wide variety of infections when used topically. However, the leaves also contain various properties which can increase cognitive ability and function, as well as promote the removal of phlegm from the bronchial tube, not to mention various elements in the tea help strengthen the stomach, increase digestion, and aid in the overall balance of a healthy digestive system.

The leaves of the plant are also extremely useful in combating fevers, and when boiled as a tea act as a preventative against a wide variety of diseases. One of the traditional ways of dealing with acute fevers during the monsoon season is to boil a mixture of leaves with powdered cardamom in water, milk, and sugar, with the extract being given in small quantities every two to three hours. It is also one of the primary ingredients of Ayurvedic cough syrup and acts as an expectorant, because it thins the mucus in the bronchial tubes, allowing individuals to expel the infected mucus which is a result of upper respiratory infections such as bronchitis or common colds. Chewing the raw leaves also helps with sore throats and sinus blockage during colds and flues. It can also be drunk as a tea to help soothe the throat.

When used in conjunction with honey and ginger, followers of Ayurveda claim that tulsi can help treat a variety of respiratory problems ranging from bronchitis to asthma, influenza, and the common cold. For flues, a mixture of the leaves with cloves and common salts can be used as a remedy when boiled with water and drunk.

Chewing the raw leaves helps prevent cold sores, otherwise known as mouth ulcers, and when applied topically can help cure and prevent insect bites, as well as a wide variety of skin disorders due to the antibacterial nature of the leaves.

The Bottom Line

The list continues. Practitioners of Ayurveda believe in literally dozens of health benefits as a result of tulsi tea, but the bottom line is that although modern medicine does not necessarily understand all the benefits of this plant, the very fact that it has been so successfully used for thousands of years combined with current research, all point to a combination that bears out the name “elixir of life”.

What he was speaking of is the biological terrain within our bodies – the complex set of conditions that are maintained in balance by self-regulating systems operating in conjunction with one another. Between our body’s digestive tract, the lymphatic system, healthy blood, the various fluids that flow, and the crucial balance of microbial elements that make it all work, everything relies upon one simple fact: the body is akin to a clock, and if even one gear is off in even the most minute way, the entire system is thrown into chaos.

How pH Works

Our bodies are naturally alkaline in nature, and maintaining proper alkalinity is considered essential for vitality, overall health, and for life itself. When everything is in perfect balance the body works as intended, but if anything throws the pH balance of our systems off by even the tiniest sliver, harmful bacteria suddenly have favorable conditions which allow them to grow. Over the years, scientists and medical professionals have come to understand that the pH level of our bodies is one of the most important aspects of overall health. It is not only important for the digestive system, but also for the protection of tissues and cells within our bodies. Considering we live and die at the cellular level, the most important aspect of living is the health of our cells, and these cells cannot function in an acidic environment. Our bodies exist with a pH level of roughly 7.4, and if things are off even by a tenth of a percent, devastation can occur.

Maintaining pH Levels

The importance of pH levels goes beyond simply regulating the battle against foreign bacteria and various diseases. The problem with acidity is that if your body is allowed to drop below 7.0 on the scale, an imbalance has occurred and bodily fluids are slightly acidic. What happens at this point is the body begins to borrow minerals such as calcium, magnesium, potassium and sodium from the various crucial organs and bones to neutralize the acidity and restore the body to its optimal levels. This is the self-regulation effect that every healthy body is capable of.

When this happens, the body begins to deplete its natural stores of essential minerals and nutrients, and the body must begin robbing essential nutrients from vital organs. If the situation is allowed to persist and the acidity is not addressed, the organs can literally shut down once they have been depleted.

Even the most mild forms of acidosis, or acidic body fluid levels, can cause irreparable damage. Cardiovascular damage can occur, with the constriction of blood vessels and reduction of oxygen wreaking havoc on the body. The side effects can include weight gain, obesity, diabetes, bladder and kidney problems including infections, drastic immune deficiencies, and perhaps most damaging, the acceleration of free radical damage. Considering free radicals are the beginning steps of cancerous mutations, this is one of the most serious side effects that can occur as a result of high levels of acidity. Additionally, acidosis can weaken the bones and vital organs, essentially consuming the body from the inside out.

How to Keep Your pH Levels Balanced

The most important aspect to recall is that the body self regulates. As long as it obtains the proper nutrients it will naturally maintain itself at a healthy pH level. Enzymes are absolutely essential to the maintenance of health, so it is important to ensure that you consume raw foods, such as vegetables and fruits, for sufficient enzyme levels. Calcium is also an important element in the pH level, so dairy products or calcium supplements should be consumed. Vitamin A and D help retain calcium within the body, so taking some form of multivitamin that includes these two nutrients is considered optimal. In fact, everyone should consider taking a daily multivitamin or supplement given the necessity for balanced nutrition.

The typical American diet, high in meat and animal by-products and with little to no vegetables and fruits, is conducive to acidosis, which is why so many individuals in America suffer. Not to mention most individuals drink acidic beverages such as coffee and soft drinks rather than water, and most of the drugs and natural sweeteners that Americans consume are filled with acids that can cause harm. One of the best ways to correct the acidosis is to cleanse the body of these unhealthy sweeteners and additives and begin consuming a healthier diet that includes unprocessed vegetables, fruits, and a balance of dairy products and meat.

Food coloring has no purpose other than to make individuals more likely to purchase a product. For example, Heinz launched a ketchup brand in 2000 that included green food coloring in an effort to make the ketchup appear more natural, while other companies might add food coloring to products such as glace cherries, which are naturally beige, but are changed to bright red as a result of food coloring, because this is the color individuals have associated with cherries over the years.

While most consumers are aware that food products have some form of food coloring, these very same consumers are mostly unaware of the fact that some of the supposed “natural” foods they consume have been colored to mask natural imperfections. For example, salmon is commonly injected with a pink food coloring to make it appear juicy and pink. In addition, various types of storage and processing can alter the color of specific foods. As a result, it has become common practice to artificially color foods to enhance their appearance to whet the consumers’ appetites.

Regulations on Food Coloring

Just as with all additives, safety regulations vary depending upon the country in question. For example, the FDA has approved a variety of synthetic food dyes that are chemical based and do not exist in nature, with some of these additives banned in the European Union and other parts of the world. Most countries have their own regulations and lists of approved additives which can be used in various applications. For the most part, natural food coloring products are not required to be tested by most countries around the world, so long as the substances are natural and not synthetic in origin.

There has been controversy concerning the correlation between ADHD and various food dyes, and while past research suggested an absence of a correlation, new research is pointing to evidence that synthetic preservatives and artificial coloring agents can aggravate symptoms of ADD and ADHD. While none of the evidence is conclusive, some countries around the world have chosen not to use specific types of synthetic food coloring because of the potential risks associated with them.

Additionally, other colors have been banned because of other risks. Blue 1 is banned in several European countries, and Green 3 was banned from the European Union entirely after it was linked to the development of bladder tumors.

The Proof is in the Pudding

As most individuals are aware, the best way to ensure that you are only ingesting the highest quality ingredients possible is adhere to all natural ingredients. In fact, Maryland may currently be the first state in the US to ban certain types of artificial food colorings linked to ADD and ADHD. There are two specific bills up for consideration, with one requiring a warning label on all products that include these synthetic food colorings until 2012, when they will be banned completely, and the other bill seeking to prohibit schools from using any type of synthetic food coloring in the cafeterias. The bill is backed by the Center for Science in the Public Interest.

In addition, the United Kingdom as well as the European Union has begun responding to growing concern among scientists and various health professionals by passing new laws that require all food containing artificial colors to carry a warning label reading, “May have an adverse effect on activity and attention in children.” This law went into effect on January 1, 2010.

According to Stephen Lauro of the natural colors manufacturer ColorMaker, “We eat with our eyes, and the first thing you evaluate is color. There’s a mad dash in Europe to get synthetic dyes out and put natural ones in, and it’s coming across the Atlantic.” According to him, his company is benefiting from this, because consumers are wise enough to realize that natural products are the best. “It was dumb luck and we stepped into it.”

Natural Food Colorings

Various natural products over the years have been used as artificial coloring, although not necessarily related to food in and of itself. Certain types of red onions, flowers, and other products have been used to create dyes which were used to color wool and leather for clothing. They have also transferred to natural food coloring. One of the most interesting of the newest type of natural food colorings is purple carrots, and producers are anticipating a fairly large surge in requirements based upon what they have seen in conjunction with ColorMaker.

Most food producers around the world have been using synthetic dyes based upon petroleum products to spruce their products with bright colors, such as the aforementioned cherries and ketchup. As more and more countries around the world begin to understand the dangers of these synthetic materials, companies are rapidly switching to natural products only in an effort to maintain viability in the market and provide the consumers what they want. This is good news for the informed consumer, but be certain to check the labeling on any products you purchase.

When Does Heartburn Occur?

Heartburn is common after eating a meal heavy in fatty foods or acidic foods. It can also occur after smoking or taking aspirin, eating chocolate, or drinking alcohol. Other factors can trigger heartburn, such as tension, pregnancy, hiatal hernia, or obesity. In most instances, even frequent heartburn is no cause for alarm, although it is uncomfortable.

What Is Heartburn?

Heartburn occurs when the products of the stomach reflux back into the esophagus. The esophagus connects the stomach and the mouth, and pushes food down to the stomach in wave-like motions. Food is generally prevented from refluxing by the lower esophageal sphincter (LES), a muscle that is located where the stomach and esophagus meet.

In the stomach the food is mixed with enzymes and acids, and the process of digestion begins. Cells lining the stomach stop inflammation by the acid. There is no similar protection in the esophagus; inflammation in the lining of the esophagus occurs when stomach contents reflux into the esophagus. This inflammation causes heartburn.

Heartburn is not really a condition, but in fact it is a symptom of gastro-esophageal reflux disease, or GERD. It can also be triggered by laying in a prone position or leaning forwards.

Symptoms of Heartburn

Heartburn manifests as a pain or burning sensation behind the sternum, either as a sharp pain or as a spasm – which is also typically experienced during an angina attack. The pain may remain in the chest or rise into the throat causing a sour taste, which is associated with water-brash. Coughing can occur if the reflux is close to the larynx. In a few instances, recurring bouts of severe heartburn may cause tooth decay by wearing away the tooth enamel.

Although heartburn itself is usually not problematic, it can lead to complications over time if not treated. Frequent inflammation and irritation can cause ulcers, as well as stricture and scarring of the esophagus. Where reflux causes a cell change in the lining of the esophagus, Barrett’s esophagus can ensue, bringing about an elevated risk of esophageal cancer.

Diagnosing Heartburn

The nature of heartburn means that it can easily be confused with other conditions. To obtain an accurate diagnosis, it is necessary for a doctor to perform a physical examination and obtain a full history. In the majority of cases this will provide sufficient information for a diagnosis, but sometimes additional testing may be required.

This will generally begin with an X-ray after a barium meal, after which the contrast of the barium is traced through the esophagus to determine if the esophageal muscles are functioning normally, as well as detecting inflammation or irregularities in the esophagus. An alternative is an endoscopy, in which a scope with an external camera attached is inserted into the esophagus and spooled into the stomach. This allows the gastroenterologist to detect any ulcers and inflammation in the esophagus.

Treating Heartburn

Most individuals will treat heartburn with over the counter antacids. These come in many forms, and rely on several active ingredients – calcium carbonate, sodium bicarbonate, aluminum hydroxide, or magnesium. However, there are several natural remedies available for heartburn, which can prove just as effective as those from a pharmacy, but without the chemicals.

Slippery elm is an herb that was part of the United States Pharmacopeia until 1960. It was commonly used for sore throats, and is drawn from the slippery elm tree that can be mostly found in eastern North America. It is still an important ingredient in herbal lozenges for sore throats.

The inner bark of the slippery elm contains mucilage. When combined with water, this gel-like substance swells. It is believed to reduce irritation in the esophagus by coating the lining. So far no studies have been conducted on slippery elm as a treatment for heartburn, although it is widely used. It should be noted, however, that it has not been determined whether it is safe for pregnant women.

Deglycyrrhizinated licorice, also known as DGL, is a form of the licorice herb where the glycyrrhizin has been removed to eliminate side effects, such as water retention and high blood pressure. Although no clinical studies have been conducted on DGL, research indicates that it can limit the growth of harmful stomach bacteria and can decrease the inflammation of the esophagus.

Adults have used a juice produced from the aloe vera plant as a natural remedy for heartburn for centuries. One-quarter cup of the juice, taken 20 minutes before a meal can relieve the irritation of the esophagus. It is important, though, that the aloe vera contains no aloe-emoin compounds, aloin, or aloe latex. To date no scientific evidence of the effectiveness of aloe vera juice has been determined.

Marshmallow root tea is often suggested for heartburn. One teaspoon of the root is added to a cup of boiling water. After steeping for 10 minutes, it is strained and consumed. The suggested dosage is three cups a day. Since marshmallow contains mucilage, it coats the esophageal lining. Those suffering from diabetes should consult a doctor before taking marshmallow root tea, and it should not be used by women who are pregnant or nursing.

Lifestyle Changes

Changes in lifestyle can bring about a reduction in the incidence of heartburn. Since smoking can cause a weakening of the lower esophageal sphincter, stopping smoking can be beneficial. Stress has been an identifiable factor in incidences of heartburn. Lowering the stress level can in turn reduce the instances of heartburn in a sufferer.

Those who eat more slowly, eat smaller portions of food, and take their last meal two or three hours before sleep reduce the effects of heartburn.

A number of foods and drinks act as heartburn triggers. Avoiding these can reduce the risk of heartburn. They include alcoholic and carbonated beverages, as well as citrus juice and coffee. Spicy and fatty foods can also cause heartburn, as can chocolate, raw onions, garlic, citrus fruit, vinegar, black pepper, tomatoes, peppermint and spearmint.

Today, lactose intolerance is considered to be a prevalent issue, but only in certain countries. It is estimated that around 60 percent of American adults are lactose intolerant, while only 50% of Mediterranean individuals and only 10% of Northern European individuals suffer from lactose intolerance. Sweden, for example, has one of the highest percentages in the world for lactose tolerance, according to numbers reported by studies such as the most recent one produced by the University College London, and published in the PLoS Computational Biology Journal.

The Research

The research group from the University College London showed that the numbers have adapted over the years throughout the world. They believe that lactose tolerance first began emerging some 7,500 years ago in a region of the Central Balkans, and spread from there. The research shows that lactose persistence, or the ability to digest lactose through the continued production of the lactase enzyme throughout an individual’s adult life, is most prevalent in Northern and Western Europeans, as well as in African, Middle Eastern, and southern Asian groups, but it is extremely rare or absent in other parts of the world, specifically America. According to the research, it is “unlikely that the lactase persistence would provide a selective advantage without a supply of fresh milk, and this has led to a gene-culture co-evolutionary model where lactase persistence is only favored in cultures practicing dairying, and dairying is more favored in lactase persistent populations.”

In other words, countries where dairy products are consumed regularly tend to have a minimal number of lactose intolerance cases in the population, and high numbers with respect to lactose tolerance. Their individuals have adapted.

How Can That Be?

Many Americans question whether or not this research is true, considering the fact that most Americans seem to be barraged with dairy products in some form or another, whether it is cheese, ice cream, sour cream, milk, yogurt, or any of the other various byproducts. But the crux of the issue involves one important aspect: additives.

Everyone is aware of the dangerous nature of chemical additives used as sweeteners, preservatives and thickeners and the United States is one of the only countries in the world where milk is regularly pasteurized and injected with various chemicals throughout the pasteurization process. Many individuals speculate that the reason the United States has such a high level of lactose intolerance is the fact that the milk itself has been chemically altered to the point where proper digestion is destroyed.

Meanwhile, countries around the world that do not have chemically altered milk processes and whose individuals thrive on raw dairy products appear to have almost no lactose intolerance issues. In fact, according to proponents of raw milk, milk not only has a variety of helpful byproducts that strengthen the immune system in an individual’s body, but it also contains a variety of anti-microbial agents which are destroyed during the pasteurization process, which is specifically what pasteurization is designed to do: kill bacteria.

The idea that raw milk, or milk in any form, is somehow toxic seems far-fetched, especially when one reviews the fact that it has only been in the last 40 years that individuals in America started to develop such high levels of lactose intolerance (i.e., the same timeframe that pasteurization first came onto the scene). Meanwhile, there are literally thousands of years of history of the human race as a whole living on milk products.

The Pasteurization Process

Milk provides a wide variety of benefits for humans. First and foremost is the calcium it provides, thereby strengthening our bones and reducing the risk of osteoarthritis or osteoporosis. Calcium strengthens our teeth as well, and when combined with vitamin D can potentially reduce the occurrence of cancers. Additionally, raw milk is replete with natural byproducts which protect against infection, tooth decay, diarrhea, and other common problems.

Ironically enough, a paper written by Dr. Ted Beals in 2006 showed that in a survey of raw milk drinkers in the state of Michigan, over 80 percent of those who had been told by healthcare professionals that they were lactose intolerant were able to consume raw milk with no adverse effects. In other words, according to Dr. Beals, the issue is not with the milk itself, but with the pasteurization process. Not only does pasteurization kill the active ingredients in milk, but it degrades and in some cases eliminates the various vitamins and minerals within the milk itself, such as vitamin C, folate, vitamin B12, vitamin B6, vitamin A, vitamin D, iron and iodine. Each of these elements is considered crucial for the balance of health in an individual, and the pasteurization process neutralizes these elements.

Whether you are a lactose intolerant individual or someone who enjoys raw milk, there are individuals on both sides of the fence who can point to research as to the pros and cons of milk consumption. However, the latest evidence from the University College London is fairly compelling, though not conclusive, in showing the intolerance issue is more than likely related to the pasteurization process which is most commonly found in the United States, the country with the highest level of lactose intolerance.

Fiber is bulk and roughage and is not digested by the body, differentiating it from carbohydrates, proteins, and fats. It passes mostly intact through the body, including the stomach and colon. Fiber is largely found in the outer layers of plants. Indeed, it is only found in plant foods, not in any animal products, so it cannot be found in bone, meat or gristle.

Fiber falls into two separate categories; insoluble fiber and soluble fiber. The amount of each type of fiber in a food varies from plant food to plant food. Insoluble fiber increases stool bulk, making it essential for those who have issues with irregular stools or constipation, by moving material through the digestive system. Insoluble fiber can be found in nuts, wheat bran, whole wheat flour, and, as noted, many vegetable products. Soluble fiber turns into a gel-like substance as it dissolves, and helps with reducing glucose and cholesterol levels in the body. It can be found in apples, peas, carrots, citrus fruits, barley, oats, beans, and psyllium. Consuming a range of fiber that includes both soluble and insoluble fiber will confer the greatest health benefits to the body.

It was Dr. T. L. Cleave who sparked the interest in fiber by suggesting that carbohydrates low in fiber could be harmful. This idea received backing when it was shown that in countries where fiber intake was greater, Western diseases were rare. Even then, until the 1970s fiber was largely regarded as important, in large part because of many years of food shortages in Europe, which had led to malnutrition.

Even with evidence to show the benefits of fiber in the diet, Americans still only consume 10 percent of the fiber of a century ago. This is in part due to a change in wheat processing in the early 20th century, moving to a rolling process from a crushing process that eliminated much of the fiber. This has caused a decrease in dietary fiber. On average, Americans consume between 12 and 15 grams of fiber each day, which is half of healthy consumption levels. The highest fiber content, between 25 and 45 percent, can be found in bran.

How Fiber Works

Since it is necessary to chew fiber thoroughly, it makes the eating process proceed more slowly. This, and the bulk of fiber, helps give the body a feeling of being sated, and also reduces overeating and, in turn, obesity. Fiber remains in the stomach longer than other foods, which makes the food consumed feel more satisfying to the body.

Fiber contributes toward maintaining blood sugar on a more even level in the body by forcing glucose to enter the bloodstream more slowly. It manages this by slowing the absorption and digestion of food. Fiber is broken down only after it enters the colon. This operates through a process called fermentation by bacteria. The organic acids produced by fermentation nourish the colon lining, and the organic acids are also believed to aid metabolism, providing fuel for the liver and other organs of the body.

The Benefits of Fiber

Researchers believe that a diet high in fiber may reduce the risk of developing hemorrhoids and diverticular disease, which result in small pouches within the colon. Fiber can also offer some relief from irritable bowel syndrome by making the stool heavier, bulkier, and softer. Fiber absorbs water, so it can solidify the stool, thus making it effective for those suffering from watery or loose stools.

It is generally believed that soluble fiber can reduce low-density lipoprotein levels, more commonly known as bad cholesterol. Oats, oat bran, beans, and flaxseed are good sources of soluble fiber for this purpose. Studies have discovered that by increasing the fiber in the diet, a patient can reduce inflammation and blood pressure, which is beneficial to reducing the possibility of heart disease.

By slowing the absorption of sugar in the body, fiber – most notably soluble fiber – is beneficial to those suffering from diabetes by aiding improvement in blood sugar levels. Insoluble fiber in the diet has been linked to a reduction in the risk of developing type 2 diabetes. Fiber in the diet might reduce the risk of colorectal cancer, although the studies that have been conducted are mixed in their conclusions. Some have shown a positive impact, while others have shown no impact, and yet others have indicated that fiber could increase the risk of the disease.

Fiber can assist with weight loss. Since it involves greater time chewing food, the body has more time to feel sated, reducing the possibility of overeating. By remaining in the stomach for a longer period than other foods, the body feels full for a longer period. High-fiber diets contain fewer calories than other diets with the same volume of food; they are termed as less energy dense.

Fiber and Supplements

There are a number of fiber supplements on the market. It should be noted that these do not provide either the minerals or benefits found in high-fiber whole foods. Some medical conditions do warrant taking fiber supplements, such as diarrhea or constipation. In general, whole foods are far preferable to fiber supplements.

Where the bran is removed from the grain by eliminating the outer coating from a food product, the fiber content will be reduced. Therefore, it is better to consume fruits and vegetables with the skin intact. Where foods have been processed or refined, the fiber content will be lower and a supplement may be needed.

Trigger finger manifests in pain in the palm, and finger movement can be uneven at the onset. When the condition remains untreated, it develops into a snapping of the finger when making a fist, and over time the finger will lock unexpectedly when trying to grasp and hold an object. Eventually the finger will lock in the bent position, which occurs as the tendon locks outside the flexor tendon sheath. In rare instances this can lead to the inability to form a full fist. Under normal circumstances the tendon will move easily through the sheath, but when the tendon becomes swollen and inflamed, the act of bending the finger can cause the inflamed tendon to be pulled through the narrow sheath; causing it to pop.

The tendons join bone and muscle and are fibrous white cords that enable the bones to move when the muscle contracts. Tendons in the hand run down the bones to the fingers, and attach to the muscles in the forearm. They are held in place on the bones by a series of ligaments, shaped like an arch. A tunnel is formed, commonly known as a sheath, on the surface of the bone. The tendon slides through the arch.

Trigger finger can be associated with rheumatoid arthritis and in 2005, at a meeting of the American College of Rheumatology, it was suggested that most patients with rheumatoid arthritis suffer from inflammation in the palm of the hand, surrounding the tendons, which could lead to trigger finger syndrome. The condition can occur simultaneously in more than one finger, or at different times in different fingers.

Who Is Susceptible

Trigger finger affects between two and three percent of the population at some point in their lives. It is most commonly found in females over the age of 40. Those who suffer from Dupuytren’s contracture or from diabetes are more susceptible to trigger finger; in fact, 10 percent of those with diabetes develop the condition. Of course, where a job or hobby involves significant repetitive gripping motion, patients are more prone to developing trigger finger.

Symptoms

The first symptom of trigger finger a patient is usually tenderness at the base of the digit, although most commonly the symptom first noticed will be snapping or clicking of the finger when the patient tries to extend or flex the finger. This often loosens up after some movement, but can worsen with periods of inactivity.

Diagnosis

It generally only takes an examination by a physician to diagnose trigger finger; it will be evident without tests or X-rays. There can at times be nodules over the finger joint in the palm. Where the finger is locked in a bent position, diagnosis will be self-evident.

Treatment

It is possible to treat trigger finger at home. Applying ice for between five and 15 minutes on the swollen, tender area is effective, as is avoiding any exercises that involve repeated squeezing. Where trigger finger occurs during the night, a splint is recommended for keeping the finger straight. As an emergency measure, try a wrist support splint designed for the opposite hand, but worn upside down so the fingers are supported.

Restricting joint movement is the standard first step in treating trigger finger. Splinting the finger is very effective, although the splint must remain on the finger for at least six weeks. The success rate for such treatment is 80 percent.

The patient can also opt for percutaneous trigger finger release, which is performed under local anesthetic and has a 95 percent success rate. A needle is inserted into the skin, although no incision is necessary. In the vast majority of cases, patients can return to work the same day, although those experiencing stiffness in the fingers will require several days of therapy.

As an alternative, some doctors have recommended acupuncture, or phonophoresis, which is ultrasound using a dexamethasone cream, which is an anti-inflammatory.

Ibuprofen and Naproxen are effective as temporary anti-inflammatory treatments, although the doctor might recommend a cortisone injection into the tendon sheath. In most cases patients will respond within two cortisone treatments.

In a few instances a doctor might recommend open surgery, although as a general rule, non-surgical options are clearly preferable. A surgical procedure involves removal of the scarred or inflamed tissue, and is performed as an ambulatory outpatient procedure. Elevation of the hand following surgery reduces swelling and pain. Typically, recovery will be completed in less than a month.

Where the injections or surgery have been successful, it is rare to experience a recurrence of trigger finger. Where the problems do persist, they may not be due to trigger finger, but to other causes, thus it is advisable to check with a physician if symptoms are not alleviated by the above-referenced treatment options.

While Seasonal Affective Disorder is generally associated with the fall and winter, there are some people who suffer from it in the summertime – in some instances instead of winter, in some instances in addition to winter. This is known as Reverse Seasonal Affective Disorder.

The generally accepted theory is that those who are affected react to the colder temperatures and the lower amounts of light that occur as autumn and winter progress. Although there are no firm figures available, it is estimated that some two percent of people in the US and four percent of those in Canada suffer from SAD. Within the Arctic region the rates of SAD are much higher; in Finland 9.5 percent of the population suffers from it.

One theory is that melatonin, which is linked to depression, might contribute to SAD. As exposure to light becomes less in the winter, the body produces less melatonin, and there is also less serotonin in the body. From these, the extrapolation is that an imbalance in brain chemistry is created, triggering the condition.

There is also a condition called Subsyndromal Seasonal Affective Disorder, which affects a greater percentage of the population. It is milder than SAD, with an estimated 14.3 percent of the population being affected. Exercise, as well as exposing oneself to sunlight whenever possible in the winter, can alleviate this.

Diagnosis

The American Psychiatric Association does not classify SAD as a separate disorder, but rather as a “course specifier” applied to major depressive episodes among patients suffering from bipolar disorder and major depressive disorder.

To meet the criteria, the Seasonal Pattern Specifier must consist of episodes of depression at a particular time of the year, have lasted for two years without depressive episodes that are non-seasonal, have remissions at a characteristic time of the year, and the episodes have to outnumber other episodes of the depression during the lifetime of the patient.

The Mayo Clinic defines three separate types of SAD, each of which has its own symptoms.

Symptoms

There is a range of symptoms associated with Seasonal Affective Disorder; these can vary from mild to very severe, exacerbated when people work in conditions without natural light, or where skies remain cloudy for long periods. The symptoms typically start in the fall and stretch until spring, peaking during the darkest period of winter.

Fatigue is very common with SAD. There is a desire, and often a tendency, to oversleep, although often the body rarely feels rested even after long periods of sleep.

Those suffering from SAD typically experience hibernation syndrome, where they lose interest in all social activities, preferring to remain alone at home. There can commonly even be a withdrawal from family and friends while SAD affects an individual.

Overeating, especially of candy and carbohydrates, is an extremely common symptom. Weight gain is a corollary of this.

Mood changes and depression commonly present themselves as SAD symptoms. In extreme cases of SAD, the depression can include suicidal thoughts. More commonly, feelings of hopelessness, sadness, irritability, trouble focusing, a depleted sex drive, and even crying spells are the expressed symptoms.

When SAD occurs in summer, depression still occurs, although it is often accompanied by weight loss, insomnia, and poor appetite.

Treating Seasonal Affective Disorder

It is quite common to find antidepressants prescribed as a way to combat SAD. Especially effective are medications from the serotonin selective reuptake inhibitor family, although this has actually proved to be better for summer SAD, while still being prescribed for fall and winter. However, the side effects of drugs from this family can include diarrhea, nausea, and a decreased sex drive.

Antidepressants are often used in conjunction with psychotherapy, especially talk therapy or behavioral therapy.

The most effective way of combating seasonal affective disorder is with light. Exposure to bright fluorescent light has been proven to reduce depression among those who suffer SAD in the fall and throughout the winter. Phototherapy, as it is called, can work even when it is temporary – a vacation in a sunny place with bright light relieves SAD.

Unfortunately, the majority of people suffering from Seasonal Affective Disorder cannot afford to take vacations in the middle of winter. A better and more affordable alternative form of phototherapy is the light box, which is widely commercially available.

It is used by the patient for about 30 to 90 minutes every day, and gives out a bright light 25 times that of the typical living room light. While sunlight is the best for phototherapy or light therapy, the light to alleviate SAD does not need to be sunlight. More important is the quantity of the light, rather than the quality, in the treatment of SAD.

The light should be in doses of 2,500 to 10,000 lux, and the person receiving treatment should sit between one and two feet from the light box. The eyes should be open, but the patient should not stare at the light.

The patient can continue working throughout the light therapy. What is vital is the close exposure to light that mimics outdoor sunlight. It is believed, although not proven, that the exposure to this light alters the circadian rhythms of the body as well as suppressing the natural release of melatonin. These combine to create biochemical changes in the brain that can control or reduce the symptoms of Seasonal Affective Disorder. It is not without the risk of side effects, though, and these can typically be insomnia, eyestrain, headaches, and irritability.

Studies have been conducted into light therapy, and have revealed that among 50 to 80 percent of SAD sufferers it is a completely effective treatment, as long as it is continued for the entire winter.

Core beliefs are those which the self holds to be true, either consciously or subconsciously. These deeply entrenched convictions can be positive or negative, and usually result from a lifetime of combined influences including family history, emotional trauma, and personal experience.

The quality of an individual’s core beliefs has a direct impact on an individual’s quality of life. Negative core beliefs engender a pessimistic world view and attract destructive influences and experiences; positive core beliefs nurture an optimistic world view and attract favorable influences and experiences. Opposing or conflicting core beliefs can cause inner turmoil, self-doubt, crippling indecision, chronic procrastination, or the difficulty of choosing between equally undesirable alternatives.

How Does One Know That Core Beliefs are Negative?

Although most core beliefs are held in the subconscious mind, it is fairly easy to reveal negative core beliefs.

To determine whether core beliefs are negative, one must take inventory of one’s life. If there are areas that are not exactly comfortable or fulfilling or functioning as planned, it is likely that a set of negative core beliefs are impeding forward progress. If an individual is unsatisfied in his career, it is because he believes that work is miserable or that he is destined to be underpaid and underappreciated. If an individual is unhappy in her relationship, it is because she believes that love always leads to disappointment.

Negative core beliefs imprint themselves clearly in life experiences; incidents or events that fall short of expectations or create discord are doubtless following a pattern created by a negative belief system.

Can Negative Core Beliefs be Changed?

Many affirm that negative core beliefs can be conquered. The benefits are obvious: When negative core beliefs are eliminated or are transformed to positive ones, the barriers to health and happiness are almost instantly removed. Individuals experience more positive energy, greater success, more constructive interaction with others, new and better opportunities in nearly every aspect of life, and a host of other advantages.

One of the most effective ways of eradicating negative core beliefs, according to some proponents, is through a psychological method known as Emotional Freedom Techniques (EFT).

EFT Explained

Emotional Freedom Techniques are best described as a kind of mental acupuncture, in which certain emotional centers of the brain are stimulated by various series of light tapping exercises. EFT is a meridian technique, meaning that it is based upon the ancient Eastern belief that the body is comprised of more than two dozen meridians, or pathways for energy. These meridians have been a central component in most types of healing for thousands of years; other common meridian techniques include acupuncture, acupressure, Shiatsu massage, and kinesiology.

The main philosophy that drives every meridian technique is the belief that health problems and emotional distress occur because the flow of energy throughout the body has been somehow stifled or interrupted. All meridian techniques, including EFT, work to restore the proper flow of energy in the body.

EFT involves a focused mental and physical approach to healing. Medications and special equipment are not necessary, however. The technique involves repeating select words or phrases related to the condition or situation which one hopes to improve while softly tapping on various meridian points on the hands and face.

Is EFT Effective?

While not proven by traditional scientific evidence, the success of EFT in helping individuals overcome negative emotions is anecdotally well-documented. Those who have committed to this type of healing insist that it provides a life-long antidote to a variety of detrimental psychological barriers such as fear, anxiety, grief, anger, and limiting core beliefs.

EFT practitioners also claim to have helped clients overcome issues as diverse as:

*Post-traumatic stress disorder

*Self-loathing and low self esteem

*Fear of heights, flying, public speaking, etc.

*Grief or guilt regarding past life events, relationships, or memories

*Unresolved anger or difficulty moving forward after emotional trauma

*Substance abuse and food addiction

*Cigarette smoking

The technique has also been shown to be effective in helping individuals heal from physical or medical conditions. Science has long held that some physical ailments are directly related to a patient’s emotional state – the body aches that are frequently associated with clinical depression or the manner in which stress worsens symptoms of asthma and eczema, for example. It is therefore appropriate for some individuals who suffer from physical discomfort to partake in EFT therapy to determine if their symptoms may be alleviated by restoring balance to their internal energy.

Why EFT?

EFT is a simple, easy to learn technique that is consistent regardless of the condition for which it is used. Whether a beginner or an experienced practitioner, the process never changes. The method can be used anywhere, at any time. There is no special equipment required, which means that EFT is versatile and completely portable. This also makes it an effective “emergency strategy” for times when emotions triggered by certain situations or circumstances threaten to overwhelm. Furthermore, a full tapping sequence takes no more than a minute. There is no elaborate preparation involved, nor is there substantial commitment to a particular set of phrases if one is found to be ineffective.

Once proper EFT techniques are learned, there is no need to seek treatment with a certified practitioner. The power for healing lies completely in the hands of the individual seeking treatment. Though mental health support can certainly be sought, in the form of psychological therapy or consultation, diagnosis is simply that which an individual perceives to be a problem and costly follow-up care is often not required.

Unlike other mental health treatments, EFT does not necessitate divulging painful details or disturbing memories about one’s past. Certain aspects of EFT allow participants to clear away emotional trauma without ever explicitly identifying the event that caused it. This eliminates the fear of overwhelming psychological or emotional distress that prevents many individuals from seeking treatment.

EFT acknowledges the link between mind and body through the use of repetitive statements and physical tapping sequences. This engages both mind and body in the healing process, which allows for a much more holistic result and strengthens the link between the two for a lifetime.

How Effective is EFT?

No reliable EFT practitioner will claim that the techniques are completely effective for all individuals and for all problems.

Beginners can achieve successful resolution in the majority of cases with only the basic technical instruction and without further support. Greater results are usually attained when treatment is directed by a trained practitioner. These experts can help individuals identify the source of their disturbance and can help devise an effective plan of therapy. Most EFT experts agree that successful treatment of physical problems is less common than for emotional issues, though EFT can help ease symptoms and alleviate negativity associated with pain or stress caused by disease. This can also help improve overall physical health, as a positive mental state has been shown to speed healing and strengthen immune response.

The driving force behind effective EFT treatment is that it becomes a life-long habit; techniques learned thoroughly one time can be applied repeatedly in a variety of situations. Because the method is so simple and adaptable, the potential for lasting beneficial impact is virtually unlimited.