Elementalities: Natural Remedies Newsletter

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Elementalities Natural Remedies Newsletter
www.elementalities.com
June 6, 2005 Volume 1: Issue 4
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In This Issue:
* Natural Remedies Q&A
* Share the Wealth:
* Featured Article: The “C” Word--Cholesterol
* The Elemental Mentality: Heart Healthy, Easy, Bean Recipe
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WELCOME TO OUR NEWSLETTER!

Our newsletter is sent out 2-4 times monthly and is designed to inform our
friends about :
* alternative, all natural remedies
* nutrition, body care, and health
* simple and environmentally friendly ways to make your life easier.

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NATURAL REMEDIES QUESTIONS & ANSWERS

Let us do your research for you! If you have a question about natural or
alternative remedies, reply to this newsletter or email us at:
questions@elementalities.com
We'll look into it and reply by email and/or in a future newsletter.
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SHARE THE WEALTH

If you have a story or a tip you'd like to share with the readers of our
newsletter, reply to this newsletter or email us at:
questions@elementalities.com

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FEATURED ARTICLE: THE "C" WORD – CHOLESTEROL

by Denise Kennedy, a member of the Elementalities family

We all cringe when we hear the word "cholesterol", and many of us
don't even want to think about it much less think it may pertain to
us. But, in itself, cholesterol is an important and necessary natural
steroid our body produces in the liver everyday in able to build new
membranes for new cells and to replace the dead and dying cells.
Cholesterol is also important for the production of sex hormones and
steroidal hormones such as testosterone, estrogen, progesterone, and
cortisol which are key elements for the health of the immune system,
the kidneys, and our hormonal systems. There are two kinds of
cholesterol, and it is important to note that the overall
number isn't as important as breaking it down into LDL (low-density
lipoprotein) and HDL ( high-density lipoprotein). LDL, or the "LOUSY"
cholesterol, is the harmful type that clogs your arteries, whereas,
HDL, or the "HEALTHY" cholesterol, helps remove the "lousy"
cholesterol from your body and performs the important benefits
described above.
Poor cholesterol levels are partially determined by genetics, but
can also be a result of eating foods laden with cholesterol (all
meats and meat products like milk, eggs, and cheese), simple
carbohydrates ( most all white food such as white bread, white sugar,
and white pasta), and trans and saturated fats.
You can significantly reduce the risk of heart disease by getting
your LDL cholesterol to below 130 mg/dl and increasing your HDL
cholesterol to about 55 mg/dl. Okay. So, is that easier said than
done? Not really. Here are some things to do and some things to try
if you are ready to think about the "C" word.

To Do.

1. Reduce or eliminate animal products from your diet. Make your
diet all, or mostly all, plant foods. Citrus, yellow-orange
vegetables, and dark green, leafy vegetables are rich in fiber and
antioxidants which help prevent damage to artery walls. Also, eat
more soy foods and use garlic and onion freely. While recent studies
show that garlic has no or little benefit for the reduction of LDL,
garlic has been shown to lower blood pressure, tryglycerides, and
inflammation.
2. Gradually substitute foods high in soluble fiber for foods high
in fat. Oat bran, barley, apples, and beans help decrease LDL
cholesterol and they have the added benefit of decreasing your
cravings for fatty, high-cholesterol foods. In fact, eating a cup of
cooked beans a day can lower total cholesterol about 10% in about 6
weeks. Beans are low in fat and high in protein, fiber, vitamins and
minerals and are a rich source of phytonutrients.
3. Don't fry your food; steam it, microwave it, or broil it. If you
must fry something use olive oil, flaxseed oil, canola oil, or grape
seed oil.
4. Eat more grapes. A compound in grape skins and seeds helps lower
LDL cholesterol.
5. Exercise. Check with your doctor before starting any exercise
regimen and then be sure to get 30 minutes of aerobic exercise at
least 3 times per week.
6. Supplement your diet with niacin (2-3 g daily), vitamin B6 (100mg
per day or 200mg per day if you have had a heart attack or angina),
folic acid (5mg per day), and vitamin E (100-600 IU per day).
Caution: High doses of Vitamin E are not recommended for people with
hypertension, rheumatic heart disease, or ischemic heart disease
except under close medical supervision as vitamin E can raise your
blood pressure.
Also, supplement your diet with Vitamin C as studies have shown
that vitamin C is necessary to maintain the strength of arterial
walls. Vitamin C should be taken with plenty of water, magnesium
(400mg twice daily), magnesium (400mg twice daily) Vitamin B6,
potassium, and zinc. Caution: Vitamin C and E inhibit the
anti-inflammatory effects of statins, so if you are taking a statin
like Zocor, Prevechol, Lipitor, or Crestor, reduce the amount of
Vitamin C and E you take in supplement form to no more than 100mg/IU
twice daily.
7. If you are man, get 7-8 hours of sleep per night, and if you are
a woman, get 6-7 hours of sleep per night. Studies have shown that
when you don't get enough sleep, you increase your arterial aging and
your risk of heart attack.
8. Calm down. One study by Duke University showed that hostility
can lead to heart disease, and a study in 1996 at Stanford University
found that anger interfered with the immune system.

To Try.
Peony root is used to regulate the blood vessels, reduce platelet
stickiness which helps to keep it from building up on arterial walls,
and helps promote circulation which helps to flush it out of the
body..
Salvia has been used to treat coronary heart disease. It promotes
circulation in the capillary beds, reduces blood pressure and
cholesterol, and helps liver function. *Remember, that's where the
good cholesterol is manufactered..*
Guggul is an extract from the mukul myrrh tree and a part of
Ayurvedic therapy for lowering cholesterol and triglyceride levels and
for maintaining a healthy HDL/LDL cholesterol ratio. Typical dosage:
25mg three times per day. Caution: Although Guggul has been
determined to be a safe and effective remedy for treating cholesterol
problems it is also an agent that promotes menstruation and should not
be taken while pregnant.
Cinnamon is another Ayurvedic treatment for lowering LDL as it has
blood thinning properties. Suggested use: Mix 1 teaspoon of cinnamon
and 1/4 teaspoon of trikatu into a cup of hot water and steep for 5
minutes. 1 teaspoon of honey may be added. Drink a cup twice per
day. Trikatu is available from Ayurvedic practitioners, some health
food stores, and by mail order.
Fenugreek has been shown by Indian Researchers to reduce LDL
cholesterol. Typical dosage: 4 ounces of powdered fenugreek seeds per
day. To make a tea, gently bring 2 teaspoons of mashed seeds per cup
of water to a boil and then simmer for 10 minutes. Drink up to 3 cups
per day. You may add honey, lemon, or peppermint to improve the
flavor.

As with any natural remedy you should always check with your health
care provider if you are currently be treated for high cholesterol
before adding them to your treatment program.

For more information you might want to check out the following web sites:

www.news_medical.net??id=9278
www.mothernature.com/Library/Bookshelf/Books/48/43.cfm
www.foodandlife.com/heart.htm
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THE ELEMENTAL MENTALITY
This week's tip for simplifying your life naturally:
Heart Healthy, Easy, Bean Recipe
by Denise Kennedy, a member of the Elementalities family

This comes from an old book on herbal remedies:

LENTIL SOUP WITH SUN-DRIED TOMATOES

1 TBSP olive oil
1 large onion, chopped
2 garlic cloves, minced
4 cups reduced-fat, reduced sodium chicken broth
3 cups water
2 cups dried lentils, rinsed
2 carrots, sliced
1/4 tsp dried oregano
1/4 tsp dried basil
1/4 tsp dried rosemary
1/4 tsp ground black pepper
1⁄2 cup oil-packed sun-dried tomatoes, drained and slivered
2 TBSP balsamic vinegar
Salt (optional)
1 cup very small shell pasta

Warm the oil in a soup pot over medium heat. Add the onion and
garlic; saute' for 3 minutes. Add the broth, water, lentils, carrots,
oregano, basil, rosemary, and pepper. Bring to a boil. Reduce the
heat, cover, and simmer, stirring occasionally, for 20 minutes. Add
the tomatoes. Simmer, stirring often, for 15 minutes, or until the
lentils are tender. Stir in the vinegar. Season to taste with salt
and more vinegar, if desired.

“When you fish for love, bait with your heart, not your brain.”
--Mark Twain
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