Perhaps somewhere back in evolution, our ancestors roamed the forests then they moved out more into equatorial fields and savannahs, became able to run further, and started looking about further for food.  It was always bright near the equator where they lived. Much of the time, there was hardly even partial shade.  It makes sense that our modern human ancestors became intelligent in places which were indeed very sunny.  It is for such a life that our bodies are adapted.

As we became more civilized, about the time that recorded history began, our ancestors were still outdoors people.  The men were outdoors hunting, fishing, farming, and fighting.  The women were outdoors farming also, when they were not gathering food, grinding grains, weaving, cooking, or doing other things done mostly outside to take advantage of the sunlight.  In China, India and many parts of the developing world, people still spend a considerable amount of time outdoors.

As society evolved, we built dwellings and developed electricity thus beginning the process of moving much of our lives indoors.  In fact, it has now become very common for most of us to spend the majority of our days indoors.  A research study revealed that even in the beautiful city of San Diego, a year round sunny and temperate climate, the average individual spends only about 1 hour per day outdoors.

We know now that many people who have limited amounts of sunshine exposure are prone to developing SAD, seasonal affective disorder.  This is a type of depression that can range from mild symptoms to full-blown classic symptoms of a major mood disorder.  People may report feeling irritable, sad, lonely or just plain tired and fatigued.  They report difficulty in falling asleep as well as difficulty in waking up.

Many people with seasonal affective disorder experience increased carbohydrate craving such as eating sweets, and they sometimes gain weight and need larger clothing in the winter.  Other people however may report the loss of appetite and even lose weight.  Some people with SAD feel withdrawn and want to curl up like a hibernating bear while they may have fewer symptoms of sadness and guilt than in other forms of major depression.

Classically, SAD has been described as a winter malady but there is some evidence that in parts of the country with intense heat during summer months, indoor lifestyles have induced SAD in some individuals as well.

There is good news for depressed people!  You can often make yourself happier simply by lighting up your life!  With some advice from your doctor, you can relieve depressive symptoms by getting more bright light.  Just as darkness makes us sad, bright light tends to restore us to a normal level of cheer.  This simple and very helpful principle helps us treat depression naturally.

The most important aspect of treatment lighting is that it be very bright.  So far as we know, sunlight and artificial lighting work equally well.  However, in various climates, environments, and social situations, using sunlight may be impractical, so most people will need to buy, rent, or borrow special artificial lighting.

The most common device used for bright light therapy is a fluorescent light box which produces a light intensity of 2,500 to 10,000 lux at a comfortable distance (1-2′).  Full-spectrum light is not necessary since intensity is most important, but a balanced-spectrum light minus UV-B emissions is considered ideal. Fewer headaches and eyestrain are associated with using balanced spectrum light. Most light boxes cost from $250 to $525.  There are individual differences, but a 1/2 hour treatment at 10,000 lux or a 1 hour session at 5,000 lux once a day is the average. Most are comfortable with the 10,000 lux intensity level, and choose a unit that produces 10,000 lux at a usable and comfortable 13-16″ distance from the light box.

The most successful treatments for SAD involve identifying how the change in daylight shifts an individual’s daily circadian rhythms, especially in their sleep cycle.  Most people with SAD symptoms show changes in their sleep/wake patterns and melatonin levels. Bright light is known to be a powerful regulator of melatonin as well as the sleep/wake cycle.   S.A.D. and “Winter Blues” sufferers tend to show two common patterns in their sleep phase disruptions: Delayed or Advanced.

About 80% of people show the delayed pattern of sleep disruption.  For these individuals, melatonin production and onset of sleep begins later at night, and continues into the normal morning waking hours. These people have trouble waking up in the morning, and often feel sluggish for hours after awakening, even if they have slept longer than usual. Phototherapy sessions appear to be most effective for this group if delivered between 6-8 a.m. Some of these people also experience a time during late afternoon or early evening when they become tired and sleep again. Of those in the phase-delayed group about 50% have this tired time. Then late evening arrives and their energy levels increase, which makes going to bed at a normal time difficult. This may subsequently result in poor sleep quality. For those individuals, an optional second session of 5 to10 minutes at 10,000 lux between 3-7 p.m. helps change this pattern and often improves overall sleep quality. This additional light may, however, cause some users difficulty going to sleep due to the energizing effect of the second light session.

About 20% of people with SAD  feel best in the morning, then around noon their energy levels steadily decline. Often they retire for the night hours earlier than normal. Their 30 minute session at 10,000 lux is usually placed from 3-7 p.m., depending on when the urge to sleep occurs and how late the light may be used without keeping them awake. Timing is more individual for this group, and may require trial and error for optimum effect. Short, periodic sessions throughout the afternoon at high intensity, or long exposure at a lower intensity may also be considered. A second session in the morning is often not beneficial for this group.

Regular daily usage at the same time each day is best until symptoms disappear. After that period an individual may be able to cut session time or split a half-hour AM session into 15 minutes a.m. and p.m. Once established, most people can skip a couple of days without ill-effects, but by the third day without light therapy most individuals will see symptoms return. Light therapy sessions should begin at the time of the year before symptoms become obvious or distressing, and most patients will discontinue use in the spring when they receive enough natural light. The times when usage is necessary can be greatly affected by the amount of sunlight or cloudy rainy weather.

It is possible to overuse a light box.  Irritability, agitation and initial eyestrain for 1-3 days appear to be the main side effects. Some drugs make patients photosensitive, as can contact lenses, and those patients may need to be conservative when starting light therapy. People on antidepressants can often reduce their dosage, with their doctors consent, once light therapy works. For most folks, light therapy is the most natural and safe treatment for SAD, as well as the most cost-effective.

Exposure to bright light from a light therapy box is thought to alter your circadian rhythms and suppress your body’s natural release of melatonin. Together, these cause biochemical changes in your brain that help reduce or control symptoms of seasonal affective disorder and several other conditions as well.

Given the effectiveness of treatments for SAD it would be a shame for anyone not to seek help. It is true that SAD is often correctly self-diagnosed and anyone can purchase light devices, but other illness factors may be at play, and seeking the guidance of a qualified medical practitioner in both the diagnosis and treatment of SAD is the wisest thing to do.  (Usage patterns outlined herein represent those most typically given by current clinical practices. They are not intended to encourage self-prescription or to contradict an individual’s prescribed therapy.)

Vitamin D was discovered 87 years ago by a team of scientists at Johns Hopkins University who cured mice with rickets (weak and bent leg bones) by feeding them cod liver oil. Oily fish like sardines today remain one of the few natural food sources of vitamin D.

It was later found that certain wavelengths of ultraviolet light prompt our bodies to synthesize vitamin D, eventually making a hormone called calcitriol that, among other things, controls how the body uses calcium and mineralizes bone.

Once this was understood, vitamin D was produced synthetically and foods, mainly milk, were fortified with it. An eight-ounce glass of milk contains about 100 International Units (IUs) of vitamin D. 

Unlike most other nutrients, there is no “Recommended Daily Allowance” or RDA, for vitamin D. Instead, the Department of Agriculture uses a measure called “Adequate Intake Value” based on what’s needed to keep bones healthy. The adequate intake value for people up to age 50 has been set at 200 IUs per day, (a typical daily multivitamin pill contains 400 IUs), but most experts now agree that while this may prevent rickets, the amounts should be raised. Last year, for example, the American Academy of Pediatrics doubled its recommendation for children, including infants, to 400 IUs

.

Vitamin D deficiency has been linked to health issues such as bone loss, rickets, depression, inflammation, autoimmune diseases like multiple sclerosis, cardiovascular disease and even colon cancer. Exactly how it is involved remains somewhat a mystery.

However, the science of genetics is now beginning to reveal more clues about how vitamin D interacts with our genes to either create health or disease if our genes don’t promote healthy vitamin D utilization. In addition, we now know that a form of vitamin K called K2 is necessary to actually help shunt vitamin D to the bones for its effect in that organ system of the body. It may also help vitamin D perform its magic in the nervous system, heart, lungs, stomach, kidneys and cartilage.  Although the exact mechanism of its action has not been determined, K2 appears to interact with another protein that functions as a cellular growth regulator. This means it is involved in cell adhesion and cell proliferation.

While recommended doses of the vitamin are still unclear, doses of up to 5,000 IUs daily have been deemed safe. As our environment has urbanized and we spend less time in the sun as well as more time wearing sunscreen for skin cancer prevention, many of us may not be getting enough of this vital hormone. Including sardines in your daily diet is probably not for everyone and the amount of milk being consumed in adults continues to drop. So the reality is that everyone could benefit from a daily dose of vitamin D.

Whether in a pill form or isotonic formulation, consider adding vitamin D to your overall health regimen. If you have known issues around bone health, inflammation or cardiac issues, you should definitely confer with your physician about the added benefits of vitamin D supplementation. And most of all, consider buying a vitamin D supplement that contains vitamin K2. This vitamin allows your body to absorb vitamin D and shunt it directly to the vital areas of the body for maximum benefit. In addition, it prevents vitamin D from being stored in the liver and changing the metabolism of certain drugs such as blood thinners.

The cranberries are packed with antioxidants, the nuts are loaded with healthy fats and the squash contains beta-carotene, a precursor to vitamin A.  All you need is a food processor for this recipe.  In addition, clean up is a breeze with no dirty pots to scour!

Ingredients:

• 1 small butternut squash, about 1 pound, peeled, seeded and cut into 2 inch squares
• 1/2 small yellow onion, about 1/2 cup cup, chopped
• 1 tablespoon cumin seeds
• 1 tablespoon coriander powder
• 1/2 cilantro leaves, chopped (also known as coriander leaf, dried)
• 1 cup dried cranberries
• 1 cup walnuts, crushed
• 2 teaspoons sea salt

Instructions:

1. Put small batches of cubed squash in a food processor and process into small shreds.
2. Put processed squash into a large mixing bowl.
3. Add onion, cumin, coriander, cilantro, cranberries, walnuts and salt.
4. Mix well and serve.

Tastes great as a side dish, inside a wrap or mixed with greens as a salad.  With it’s Middle East flavor, it goes well with roasted leg of lamb or grilled chicken.  It will keep for about 2 days in the fridge.

*Hint:  A potato peeler works great to peel the skin from a squash.  Cut squash in half to scoop out seeds.  Then cube.

Acid reflux is officially known as Gastroesophageal Reflux Disease, or GERD.  It is defined as chronic abnormal reflux of stomach acid into the esophagus, and is caused by the dysfunction of the lower esophageal sphincter (LES).  This is a small ring of muscle at the opening of the stomach.  When it doesn’t remain closed as much as it should, it allows acid to come back up out of the stomach and into the esophagus.  This can erode the lining of the esophagus, causing ulcers to form.  Ulcers can then lead to scar tissue and strictures, making food difficulty to swallow and occasionally “sticking” in the esophagus.  It can also increase the likelihood of esophageal cancer.  GERD is something to take seriously, try to prevent and ultimately treat to resolve.

If you have the following symptoms, you could have acid reflux and thus GERD:

* Frequent, persistent heartburn - This is the most recognizable symptom, as well as the most common.  Most acid reflux sufferers have heartburn several times a month or more.  But some do not have heartburn at all.  Heartburn is classically described as a burning or pressure sensation located over the lower sternum and upper abdomen, the epigastrium.

* Regurgitation of acid – Many people with GERD report regurgitation of acid into the back of the throat, and sometimes all the way into the mouth.  It may or may not be accompanied by food from the stomach.  This can even occur at night while asleep leading to coughing and wheezing as the stomach acid irritates the throat and vocal cords.

* Persistent cough – Some acid reflux sufferers develop a dry cough.  This usually occurs when certain nerves in the lower esophagus are stimulated by the refluxed acid.  But it can also be caused by acid reaching the throat and irritating it.

* Choking sensation – Acid reflux sufferers sometimes feel like there is a piece of food stuck in their throats, when in reality there is not.  The sensation may simply  be inflamed esophageal tissue or actual scar tissue and strictures.

* Wheezing or hoarseness - This is caused by the damage done to the throat and esophagus.  It is particularly common in the morning.  Acid reflux can aggravate existing asthma, and in rare cases it has been known to cause it.

Lifestyle Changes to Stop Acid Reflux

If you have some of the symptoms above, you may need to see a doctor.  If you are diagnosed with acid reflux, there are a number of medications (known as proton pump inhibitors) that your doctor could try.  There are also supplements and herbal remedies that can help as well.  But more importantly, there are also some lifestyle changes that can provide relief and go a long way to eliminating the program as an issue at all.  These include:

* Avoiding alcohol and tobacco – Both of these can aggravate the symptoms of acid reflux.  Alcohol causes the stomach to produce more acid and relaxes the lower esophageal sphincter that prevents reflux of stomach acids.  Smoking also has these effects, and it also reduces the production of saliva, which provides a natural defense against refluxed acid.

* Losing weight – Being overweight can make acid reflux worse.  This is because of increased pressure on the abdomen which in turn causes increased acid refluxing into the esophagus. Using the low glycemic impact anti-inflammatory approach is the best way to lose the weight and improve the GERD.

* Avoiding certain foods – Foods that aggravate acid reflux include fried or fatty foods, citrus fruits, tomatoes, chocolate, and anything spicy.  High glycemic impact foods also contribute to GERD by keeping the tissues of the esophagus inflamed as a response to the blood sugar spikes and fat storage of the body.  So a low glycemic impact anti-inflammatory diet will often improve symptoms of GERD as well.  It’s also a good idea to eat smaller meals, as large meals can increase abdominal pressure and thus contribute to GERD.

* Elevating the head of your bed – Acid reflux often worsens at night because it’s easier for acid to escape the stomach when you’re lying flat.  Raising the head of your bed can help.  Sitting up for a few hours after a meal is also helpful.

Natural Treatments for Acid Reflux

Acid reflux can range in severity from a minor annoyance to a debilitating condition.  Again it is a potentially dangerous condition, as it has been linked to cancer of the esophagus as well as erosions and strictures of the esophagus itself.  That’s why it is so important to prevent it and treat it quickly when it occurs.

There are numerous prescription and non-prescription drugs on the market for acid reflux.  They have provided relief to many sufferers, but some people do not respond to them.  And they’re not without side effects, either.  Some studies have linked proton pump inhibitors, the type of drug usually prescribed for acid reflux, to an increased incidence of pneumonia.  Some of these drugs can also cause other gastrointestinal problems, and they may interfere with the absorption of vitamins such as calcium as well as other drugs.

In addition, a little known fact supports the concept that once a person begins a course of proton pump inhibitors, the stomach acid adjusts so that when you discontinue the drug, your stomach rebounds with a surge of acid, effectively starting the cycle all over again.  This keeps people married to their stomach medicines over a lifetime.

These concerns lead many acid reflux sufferers to seek more natural treatment options.  Here are some things you can do to get rid of acid reflux naturally.

Acid reflux can range in severity from a minor annoyance to a debilitating condition.  It is a potentially dangerous condition, as it has been linked to cancer of the esophagus as well as erosions and strictures of the esophagus itself.  That’s why it is so important to prevent it and treat it quickly when it occurs.

There are numerous prescription and non-prescription drugs on the market for acid reflux.  They have provided relief to many sufferers, but some people do not respond to them.  And they’re not without side effects, either.  Some studies have linked proton pump inhibitors, the type of drug usually prescribed for acid reflux, to an increased incidence of pneumonia.  Some of these drugs can also cause other gastrointestinal problems, and they may interfere with the absorption of vitamins such as calcium as well as other drugs.

In addition, a little known fact supports the concept that once a person begins a course of proton pump inhibitors, the stomach acid adjusts so that when you discontinue the drug, your stomach rebounds with a surge of acid, effectively starting the cycle all over again.  This keeps people married to their stomach medicines over a lifetime.

These concerns lead many acid reflux sufferers to seek more natural treatment options.  Here are some things you can do to get rid of acid reflux naturally.

Herbs and Supplements

* Aloe vera juice – Aloe is best known as an effective treatment for sunburn and other skin irritations.  But it has also been shown to be excellent for acid reflux.  It is loaded with soothing molecules to reduce inflammation and neutralize oxidative stress that leads to inflammation.  It can be taken in juice form two or three times a day.  Mixed with kiwi and strawberry or pomegranite, it makes a delicious drink.

* Concentrates of Complete Greens are also helpful in lowering the ph of the body, reducing the acidity of the stomach.  They can be found in tablets or powder for drink forms.

* Digestive enzymes made from plant enzymes aid in the digestion of foods so your stomach doesn’t need to work so hard cranking out so much acid.

* OPC and ORAC rich concentrates of foods such as grape seed extract, pycnogenol or pine bark extract and the concentrates of many of the berries are powerful anti-inflammatory supplements to soothe the esophagus.  Just use the aloe initially in order to not cause pain from the ph effect of the isotonic nature of these OPC and ORAC supplements before the mucosa has had a chance to heal a bit.  These supplements give you the equivalent of several cups of these specific anti-inflammatory foods without the massive volume of food that is required when eaten as the whole food.

* Licorice – Licorice has anti-inflammatory properties, and it has been studied for use in the prevention of ulcers and gastritis.  It is also a natural antacid.  It may be taken in tea, or you can buy chewable deglycyrrhizinated licorice tablets.  These are best if you are concerned about blood pressure or water retention.

* Ginger – Ginger is one of the most popular herbs for digestive problems, and it can be very effective against acid reflux.  Think ginger ale.  It helps by relieving pain and inflammation and killing bacteria that aggravate the condition.  It is important to use it in moderation, however, because overdoing it could make your heartburn worse.  And it is best taken as a tea, not a carbonated beverage with sugar.

Foods

* Sweet foods – Excessively sweet foods will trigger inflammatory actions and thus contribute to GERD.  However,  low glycemic impact carbs  can slowly release glucose and help keep inflammation at bay.  Whole grain breads work well for this.

* Vegetables – There are also some vegetables that have antacid properties.  These include potatoes (sweet), broccoli, cauliflower, leafy greens, and avocado.

* Foods to avoid - Avoiding certain foods can help prevent acid reflux symptoms, or at least reduce their severity.  Some of these are citrus fruits, sour berries, fermented foods, alcohol, caffeine, tomatoes, mustard, and spicy foods.

Acid reflux can be treated naturally.  These treatments are often just as effective as prescription drugs, and they have a much lower risk of harmful side effects.  Still, it is best to consult a healthcare professional for advice.  Some herbs can interact with other herbs or medicines, and they may not be suitable for people with certain health problems.

However, the “heart-burn proof” food choices are for everyone.  They improve health, promote weight loss and fight inflammation all at the same time!

Ingredients:
1/2 cup wild rice
1 red onion, sliced
2 celery sticks, cut in julienne sticks
2 carrots, cut in julienne sticks
2 oz butter
2/3 cup vegetable stock
2 medium zucchinis, cut in thicker sticks
a few toasted almond flakes to garnish
Salt and ground black pepper to taste

Instructions:
Soak the rice overnight in water to reduce the cooking time.

Drain rice and cook according to package instructions for about 15 to 20 minutes or until soft and most of the grains have burst open. Drain and set aside.

In the meantime, melt the butter in a saucepan and gently sautÈ the onion, carrots and celery for about 2 minutes. Pour in the stock and season with salt and pepper. Bring the mixture to a boil and simmer for a further 2 minutes. Stir in the zucchini sticks and cook for a further minute. Add the rice, mix well and reheat gently.

Top with the toasted almond flakes and serve immediately.

Serves 4

What does that mean?  It simply means don’t eat until you are full, simply eat until your stomach is only about 80% full.

But how can you actually know when you have reached that magic 80% number?  Well, here are some tricks that will actually allow you to know when you have reached that place before you suddenly find yourself full and stuffed.  These are tips to help you eat less and stop earlier in the process.

Get new glasses: Not the kind that sets on your nose but the kind that sets on your dinner table.  Choose tall and narrow glasses over short and wide glasses.  You will find that you drink about 25 to 30 percent less.  In addition, get some new plates and bowls as well.  If you use a 15 inch or 11 inch plate (really more like platters), you will automatically serve yourself more food and subsequently eat more food.  However, a 9 inch plate can be fully filled without fully filling your stomach.

Leave food in the kitchen: Research has shown that people who serve themselves from the kitchen counter then walk away to sit at the table eat about 14% less on average than their counterparts who serve themselves from the table.

Change the landscape of your kitchen: You know how information overload can make decision-making impossible?  Well, too much food and too many choices in the kitchen, like snacks on the counter and platters of food to feed a small army, can impair your brain’s ability to make a smart food choice.  What you see is what you are most likely to eat.  So hide away candy or just give it away and set out a bowl of fresh fruit.  Put all the fresh produce in plan sight in your fridge.  In the pantry, keep only a couple of packages of a single type of healthy treat (unroasted nuts or dried fruit) in small quantities.  Ditch the supersize quantities from the discount aisle.

Supersize with your eyes: Make it simple.  Make your food look bigger by enhancing the healthy aspects of your food.  Make your hamburger patty half its normal size and then pile on the lettuce, tomatoes and onions to make your burger look big and delicious.  Then put it on that 9 inch plate.

Change the variety on your table: The more choices you put on the table for dinner, the more likely you are to eat all of it.  Instead, make your meal menu a main dish with two side veggies.  It’s healthy, filling and easy to make.

Sit down to eat: Absolutely refuse to eat on the go, in your car or while watching television.  Eat only at your table.  Never take food into the living room or to the computer.  Sit down and pay attention to what you are eating.  Being mindfulness of your food will result in eating less and feeling full as well as satisfied much sooner.

By consistently applying these brakes to your eating habits, you will find yourself falling into a natural pattern of eating that will support healthy weight for life.  And who knows?  You may never find “lose weight” on your New Year’s resolution list ever again!

This particular meatloaf recipe is loaded with goodness.  It contains olive oil as a healthy fat and oatmeal as a source of fiber.  The side dish of sweet potato contains beta-carotene, antioxidants and fiber, making it a low glycemic impact sweet treat.

Winter-Warming Meatloaf

Ingredients:
1 onion, finely chopped
1 tbsp olive oil
2 eggs, beaten
1 cup oatmeal
8oz can tomato sauce
1 tsp salt
1/8 tsp pepper
3 lbs lean ground beef
Dash of Tabasco (optional)

Instructions:
Preheat oven to 350 degrees F.

In a frying pan, heat olive oil and sautÈ onion until tender. Place cooked onion into a large bowl and let cool for about 10 minutes. Add oats, spices, Tabasco, tomato sauce and eggs and mix thoroughly. Again, let the mixture sit for about 10 minutes.

Add the lean ground beef and blend thoroughly. Shape into two loaves and place on a boiler rack.  You can use a loaf pan with slits and a bottom section to catch drippings or drain oil after baking and before serving. Bake loaves for between 65 to 75 minutes. Use a thermometer to check internal temperature – bake to no less than 160 degrees. Remove the loaves from the oven and set aside for a further 10 minutes, then slice.

The two loaves serve about 10.  One can be frozen and reheated later if so desired.

Sweet Potatoes with Orange Glaze
(Serves 4)

Ingredients:
1 lb sweet potatoes
1/4 cup orange juice
Sprinkle brown sugar (optional)
1/4 tbsp wheat germ
1 tbsp soft butter
2 tbsp of grated orange peel
1/4 tsp nutmeg
1 tsp cinnamon

Instructions:
Preheat oven to 350 degrees F.

Slice the sweet potatoes into 1/8 inch thick slices and place evenly in an 8-inch square dish. In a bowl, combine orange juice, wheat germ, butter, orange peel, nutmeg and cinnamon. Pour over potatoes. Sprinkle with very small amount of brown sugar if desired.  Cover the dish with foil and bake for about one hour until the potatoes are tender.

Tip: If you purchase organically grown sweet potatoes, you can eat the skin. If you buy non-organic sweet potatoes, it is advisable to peel them before eating.

Andropause is often referrred to as male menopause. It occurs in older men just like menopause occurs in women. But most men would probably prefer the term male andropause to male menopause. Male andropause is characterized by low testosterone levels or androgens, hence the term.

Most of us now testosterone is the main male sex hormone. During puberty testosterone is the hormone responsible for the growth of the genitals, male hair growth on the face and body as well as changes in the pitch of the male voice for a start.  Testosterone is also responsible for the increase in muscle mass that most men develop as they become more adult.  It also plays an important role in bone density and bone maturation, leading to overall male strength.

Testosterone is vital for physical, mental and sexual energy.  But it also plays an important role in cardiovascular health by promoting increased lean body mass (muscle tissue), decreased visceral fat mass (the worst type of fat), decreased total cholesterol, and blood glucose control.
However, as men age, their testosterone levels begin to decrease – the beginning of andropause.  Andropause occurs more gradually in men than menopause does in women. While many men begin to experience testosterone decline in their 50s, the process may start earlier than that.  Because of the overall slower decline, the signs and symptoms of low testosterone are often attributed to other conditions such as depression.

One of the most noticeable symptoms, affecting both a man and his partner, is change in sexual function. For some men, this can seem like the end of the world. To make matters worse, low testosterone can lead to an overall lower sex drive. Since sexual prowess and skill is often considered a sign of manhood, any difficulties with these areas can trigger a lot of emotion for a man, including depression and anxiety.

Along with sexual issues, loss of muscle becomes noticeable. After about age forty, muscle mass decreases in both men and women. It may not be noticeable if a man is inactive or sedentary. But along with muscle loss, bone density also begins to fall. Men are not as likely to be affected by osteoporosis as women but it does occur, especially if a man is on medications, such as steroids like cortisone or prednisone.

Lack of testosterone can also affect mood. Some men feel irritable, angry and depressed.  Even a good night’s sleep can be difficult to achieve when these mood issues are present.  Many men begin to notice slowing in their activity levels, even outright fatigue.  While fatigue can result in less physical activity, that doesn’t usually translate into a change in appetite and eating. Subsequently, many men begin to put on extra weight in the form of body fat. Of course, we all know that increased body fat, especially around the abdomen, leads to a whole host of conditions, such as:

* Heart disease
* Diabetes
* Stroke
* High blood pressure
* High cholesterol

There is good news!  While andropause may be a fact of life, there are a variety of ways to help your body or your partner’s body more easily transition through this phase of life.

The most important and fundamental way to manage the symptoms of andropause begins with eating a healthy and nutritious diet consistently.  Eating fresh whole foods with low glycemic impact on your blood sugar will minimize the accumulation of body fat while maximizing and preserving lean muscle tissue.  In particular, it will keep keep your blood glucose stable and decrease the risk of diabetes.

There are a whole host of natural approaches that can help with symptoms of low testosterone.  Pantothenic acid (vitamin B5) supports the normal formation of coenzyme A and the acyl carrier protein, which play important roles in the release of energy from fats, protein and carbohydrates. It also supports the normal synthesis of cholesterol, steroids, and fatty acids.  Pantothenic acid is widely distributed in plant and animal food sources, where it occurs in both bound and free forms. Food sources of pantothenic acid include organ meats (liver, kidney), egg yolk, avocados, cashew nuts and peanuts, brown rice, soya, lentils, broccoli and milk, with the richest sources of the vitamin being the ovaries of cod and tuna. Two of the richest sources of pantothenic acid are royal jelly and brewer’s yeast, which are often used as nutritional supplements.

Iodine supports the thyroid gland in the normal production of the thyroid hormones thyroxin and tri-iodothyronine, which regulate metabolic rate.  This helps control body and visceral fat.

Chromium is a vital trace mineral that forms part of a compound in the body known as glucose tolerance factor (GTF), which is involved in regulating the actions of insulin in maintaining blood sugar levels and, possibly, in helping to control appetite. Chromium also supports healthy glucose metabolism, helps maintain healthy insulin levels, and helps maintain healthy blood levels of cholesterol and other lipids.

Zinc is found in almost all body tissues, but about 60 percent of the body’s zinc is stored in the muscles and 30 percent in the bones. It may have antioxidant activities. It may also support normal fertility and vision health.

Under conditions of high stress (and aging is a physical stress), increased cortisol levels are known to cause fatigue and depress sex drive — so maintaining normal cortisol levels back into normal ranges is also thought to help maintain a normal metabolism, libido and enhance energy levels.  Horny goat weed helps the body maintain healthy levels of testosterone, which supports libido, helps maintain relaxed, smooth muscles and promotes healthy blood vessel dilation.

Schizandra, a Chinese herb, has historically been taken to promote sexual vitality, to promote mental function, to beautify the skin, to support a healthy respiratory system and to support a good night’s sleep.  Schizandra is known for its ability to promote healthy levels of nitric oxide, which is an important component of erection physiology. It is a proven adaptogen, which moderates the body’s response to stress, boosts mood and promotes a healthy liver.

Panax ginseng, grown in Korea, China and Russia, has been shown to promote an increase in sexual desire and support the ability to attain erections. It works to promote the normal production of nitric oxide, a chemical supporting healthy blood vessel dilation, important in erectile function. It also helps to promote normal sperm count and testosterone levels.

Tribulus terrestris, another herb, promotes normal erections by supporting healthy testosterone levels, which are contingent upon normal levels of the luteinizing hormone (LH). Tribulus terrestris also promotes normal DHEA levels, which supports erectile quality, enhances sexual desire and physical performance.

Gingko biloba, a Chinese herb, promotes men’s sexual health and erection quality.  Ginkgo also promotes the ability to attain normal erections by supporting blood circulation to genitals and helping to maintain relaxed vascular smooth muscles in the penis.

If you thing that you might be affected by andropause, talk to your doctor and check out some of the natural approaches described above.  Many supplements contain a blend of the vitamins and herbs listed for easy use.  Some excellent ones can be found by clicking here. Don’t let embarassment or shame keep you or your loved one from enjoying a full and satisfying life.

1.  The Vita-Mix kitchen appliance

Wow!  This appliance is phenomenal.  Now I have to confess.  I haven’t actually purchased one of these big, bad boys just yet but it is at the top of my wish list right now.  What makes the vita-mix so special?  It is actually multiple appliances built all into one unit.  It’s sort of a professional blender on steroids!  This unit can chop, grind, puree, knead dough, emulsify and much, much more.  With it, you can eat fruits and veggies easily and tastefully.  Now the price isn’t cheap but if one unit can replace a whole array of appliances think of the overall savings.  In addition, you can easily create some phenomenal foods that would cost much, much more if purchased from the store.  For instance, a friend of mine (who got one of these from Santa this year) created 16 oz of almond butter for less than $4.00 when the exact same product cost over $15.00 in the health food store.  You can create sauces, gravies, salad dressings, baby foods, batters, smoothies, nut milk and butters, grind nuts and mill grains, freeze ice creams and even chop or dice veggies as well as make soup and scramble eggs – all right in the appliance.  It has super easy clean up and the footprint on your counter is quite small.  Check it out at www.vitamix.com.

2.  Shape-Up Shoes from Skecher

Now I have to admit, I just got my pair this week and started wearing them in the operating room as well as when I exercise.  I’ve been using the DVD that comes with them.  So far, I can say that my calves, thighs and glutes are burning and sore after the rather simple exercises demonstrated in the video.  The shoes are very comfortable and keep me “on my toes” while racing around at work.  If you aren’t familiar with these type of shoes, they are said to tone and tighten muscles quickly and in an overall fashion because they require you to balance on the curved soles with each step.  While the claim for weight loss seems a far stretch, I do think it’s possible that the overall increase of cardio function while wearing these during exercise will give you a great work-out and can lead to weight loss when combined with healthy eating.  These are definitely shoes for walking, not running but I’m luvin’ them so far!  Will keep you up to date over the next few months.  Meanwhile, check them out here.

3. Kindle eReader for the iPhone

OK, I know that reading actual physical books will never stop but the Kindle application for Apple’s iPhone and Touch is simply the handiest way to carry multiple books around for easy reading.  Despite having a small screen, the size of the print can easily be changed to suit your needs.  The back-lit screen makes reading in the dark a snap (so your spouse can snooze while you read into the wee hours of the night).  You simply touch the side of the screen to advance a page or return to the previous page.  You can read while holding the device vertical or horizontal.  The device simply re-orients itself.  You can bookmark and make notes easily.  Honestly, I prefer it over the regular Kindle devices simply for it’s portability and back lighting.  I’m looking forward to taking it on my next trip.  No more bags devoted to carrying paperback books for the beach!  Reading was never so much fun!  Click here.

4. Pomegranate seed extractor

I admit it – I’m addicted to pomegranate seeds (also called arils)!  These little seeds are simply loaded with flavor and crunch, making them great to add to salads or eat by the spoonful!  They are also loaded with anti-oxidants, anti-inflammatory capability and fiber.  But don’t be lulled into thinking you can receive the same benefits from drinking the pomegranate juice alone.  You really need the seeds to get that extra rich fiber and many of the phytonutrients.  However, getting those arils out of a pomegranate can be a real messy and time-consuming job.  Now there is the perfect tool to make it easy as a breeze.  It’s called the aril removal tool (ART) and it’s so simple you have to wonder, “Why didn’t I think of that?”  Check it out here.

5.  The Snuggie Blanket

If you are turning your thermostats down this winter to conserve on your energy bills, then you should definitely consider getting a Snuggie for keeping warm while reading, watching tv or knitting.  Honestly, I got mine as a joke from a group of residents as a thank you gift for teaching a class.  It turns out to be one of my favorite items around the house.  It’s light weight so it never feels heavy but is very warm.  In addition, I can turn it around and wear it like a robe when I still want to be moving around the house.  It’s long enough to cover your feet and toes, making it really cozy for those cold winter nights.  I’ve even thrown mine over my side of the bed to add a little warmth without over heating my sleeping partner!  Conserve energy, save money and stay warm!

6.  Isotonix Champion Blend

Buying this one product has made my own vitamin supplementation regimen a breeze.  In this one Isotonix blend, you receive a full serving of OPC’s ( those great anti-inflammatory phytonutrients), ORAC (anti-oxidant phytonutrients), vitamin C, multi-vitamins, multi-minerals and B vitamins.  This is the basic formulation I use every day to fight pain and inflammation.  I usually take it in the morning and then in the evening take a blend of Isotonix vitamin D3 with K2, resveratrol (another great phytonutrient) and L-trytophan for a great night’s sleep.  It’s so easy – just mix the powder with water and drink your way to health!  Grab some here.

7.  Ultimate Aloe Juice

This juice belongs in everyone’s refrigerator.  It helps so many common ailments that it is practically a complete first aide kit in a bottle.  It is loaded with anti-oxidants and anti-inflammatory capabilities and will soothe from your whole GI tract from your mouth to your stomach to your intestines.  It will support your system to naturally deal with constipation as well as diarrhea, heartburn and stomach acid.  Better yet, it supports your immune system during times of colds and flu.  If you suffer with asthma or allergy, it can support that part of your immune system as well.  You can get it flavored with that lovely pomegranate or strawberry and kiwi as well as apple or just plain.  2 oz of chilled aloe juice is a perfect way to end your night before hitting the sheets!  Put some in your refrigerator.

8.  Motives Liquid Mineral Powder Make-up with SPF 15

I used to be one of those ladies that never wore make-up unless it was to a party.  Then middle age set in and the mirror didn’t look so nice in the mornings.  WhenI found myself using make-up but suffering from acne like a teenager again, I knew I needed something that would create a beautiful appearing complexion but also be healthy for my skin.  Thank goodness for the Motives cosmetic line.  Every product in the line is loaded with mineral powders, vitamins and antioxidants as well as botanical products, all designed to give you a flawless look with healing ingredients to improve your skin.  This liquid mineral powder foundation is so easy that many times I can forgo extra powder.  And if the occasional evening gets away from me, I can even go to sleep with it on and not worry about creating clogged pores and stirring up acne flare-ups.  It is so versatile, there is a shade to match every skin.  If you really want a unique look, a motives consultant can do a custom blend to match your skin exactly for tone and nutrient needs.  Pick up a tube today.

9. Fabulosity Spa Collection

You’re all stressed out after the holidays but can’t afford a day at the spa to relax.  Not to worry.  Kimora Simmons has provided the perfect home solution – a collection of personal care products that is as nourishing as a day at your favorite spa.  The body lotion and body butter are so rich and emollient.  The sugar scrub makes sure your skin is smooth and silky and the cleanser is gentle but effective.  The aromas are full but balanced – sandalwood, gardenia and lily.  The vitamins and botanicals nourish your skin with vitamin A, C and E, magnolia bark extract and hibiscus extract.  I keep the Sugar Scrub in my shower and use it on my legs daily to keep those harsh Wisconsin winters from drying me out.  Followed by the Body Butter, my legs are smooth and chap-free all winter long.  You can create your own personal spa right here.

10.  SNAP All Purpose Natural Concentrate

When it comes to environmentally friendly cleaning products, most products fall short of really delivering an effective job.  In addition, many are high-priced as well.  SNAP environmentally friendly household cleaning line, however, is economical and does the job every time.  My favorite is the all purpose cleaning concentrate.  It can wash glass and leave it crystal clear.  It’s great for cleaning just about anything and since it’s a concentrate, one  bottle lasts forever.  For really tough jobs, there is also a heavy duty concentrate.  Even environmentally friendly hotels are using this product line for some of their toughest clean-ups.  You can check it out here.

So there is my list of my top ten favorite things from 2009.  How about you?  What are some of your favorite natural products and how have they enhanced your life?  I’d love to know!  Just drop a comment below.  Have a Happy New Year!

Green smoothies are basically a pureed blend of fruits and fresh greens.  That’s right – beautiful green leaved vegetables like kale, spinach, parsley and rich lettuces.

Typically a green smoothie is composed of 60% sweet fruits like banana, mango, strawberries or any fruit that fits your fancy.  The remaining 40% of the smoothie (by volume) is typically a fresh leafy green.  The fresh whole foods are then pureed in a blender to create a smooth and sweet treat.  Yes, it is green but the taste is fresh and the benefits are tremendous.

Consider the nutritional value of fresh green vegetables.  Leafy greens provide anti-inflammatory actions, antioxidant activity and loads of fiber.  As such, they play an important role in preventing as well as reversing many chronic diseases.

They have been found useful in reducing the risk of cancer and heart disease since they are low in fat, high in dietary fiber, and rich in folic acid, vitamin C, potassium and magnesium, as well as containing a host of phytochemicals, such as lutein, beta-cryptoxanthin, zeaxanthin, and beta-carotene.

One study showed that an increment of one daily serving of green leafy vegetables, lowered the risk of cardiovascular disease by 11 percent.  In the Seventh Day Adventist (a religious group known for healthy eating habits, including many vegetarians) health study, the frequent consumption of green salads by African-American Adventists was associated with a substantially lower risk of mortality.  In addition, a diet rich in green leafy vegetables may decrease the risk of stroke as well.

Because of high magnesium content and low glycemic index, green leafy vegetables are also valuable for persons with type 2 diabetes. An increase of 1 serving/day of green leafy vegetables was associated with a 9 percent lower risk of diabetes.

In addition, the high level of vitamin K in greens makes them important for the production of osteocalcin, a protein essential for bone health. In another study, the risk of hip fracture in middle-aged women was decreased 45% with one or more servings/day of green, leafy vegetables compared to fewer servings.  Green leafy vegetables are a good source of calcium in your diet as well without consuming the animal proteins and fats associated with dairy products.

Rich in beta-carotene, which can also be converted into vitamin A, green leafy vegetables provide vital nutrients for vision health.  Lutein and zeaxanthin, carotenoids found in dark-green leafy vegetables, are concentrated in the eye lens and macular region of the retina, and play a protective role in the eye.

They protect against both cataract and age-related macular degeneration, the major cause of blindness in the elderly.  Millions of children around the world have an increased risk of blindness due to inadequate dietary vitamin A from green leafy vegetables.

Some studies suggest that lutein and zeaxanthin may help reduce the risk of certain types of cancer, such as breast and lung cancer.  Green veggies contain a variety of carotenoids, flavonoids and other powerful antioxidants that have protective effects against the development of cancer. A higher consumption of green leafy vegetables in the diet has been shown to significantly decrease the risk of breast cancer and skin cancer.

Eating 3 or more servings a week of green leafy vegetables significantly reduced the risk of stomach cancer, the fourth most frequent cancer in the world, in a report by a team of Swedish researchers. Cabbage, cauliflower, brussels sprouts, and broccoli are rich in indoles and isothiocyanates, which protect us against colon and other forms of cancers.

Young and tender sprouts may be even richer in protective benefits.  Broccoli sprouts have been reported to contain 10 or more times as much sulforaphane, a cancer-protective substance, than does mature broccoli.

Quercetin is a another bioflavonoid found in leafy green vegetables. It has an antioxidant and anti-inflammatory activity and displays unique anticancer properties. Quercetin is a natural compound that blocks substances involved in allergies and acts as an inhibitor of mast cell secretion, and causes a decrease in the release of interleukin-6, a powerful mediator in the inflammatory process.

Anyone suffering from inflammatory issues ( from eczema to asthma, sinusitis to psoriasis ) will benefit from the addition of leafy greens to their diet.  For instance, parsley is known for it’s ability to thin mucous and help keep airway passages clear.  In particular, it is also known to help freshen breath.  Thus parsley should be more than simply a decorative item on your food plate.  It can be consumed directly and added to your smoothie for light delicious taste.

Leafy greens provide a broad range of flavors, from sweet to bitter, from peppery to earthy. There is a leafy green to appeal to everyone’s taste buds.  Young plants will generally have small, tender leaves and thus a milder flavor. Mature plants tend to have tougher leaves and thus stronger flavors. In general, collards, Swiss chard, bok choy, and spinach provide a mild flavor while arugula, mizuna and mustard greens provide a peppery flavor. Bok choy, best known for use in stir-fries, remains crisp, even when cooked to a tender stage.  Crisp, vibrant green vegetables are always healthier than a wilted or yellow green.

Here’s a basic recipe for a beginner green smoothie.

Ingredients:

1 banana
1 handful of fresh strawberries (stem may be included!  After all, they are green!)
1 handful of fresh raspberries
1 bunch of fresh parsley
1/2 cup of water or ice (amount optional for thinner or thicker consistency)

Instructions:

Add the ice or water, fruit and parsley in a blender with about a 60% ratio of fruit and 40% ratio of greens.  If the idea of raw greens is a little to powerful for you to start, make the ratio more an 80% to 20% combo and gradually work up more greens over time.  In general, more greens may add a bit more bite to the smoothie so the 60/40 ratio is ultimately best unless you really savor the green flavor.  Blend on high until all ingredients are pureed to a smooth effect.

Since the foods are whole, the fiber remains intact and you have a healthy shake to eat for a meal, a snack or sip throughout your day.  So grab a handful of greens and getting going with an easy way to green your day!