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Great Foods for your Immune System

Photo courtesy of Metro Creative Graphics.

One of the best prescriptions for good health is also one of the easiest to follow: Watch what you eat. Every day, new studies prove that eating the right foods regularly can help reduce the risk of cancer and heart disease, banish the blues and increase energy and vitality. Here are 10 nutrient-packed "super foods" that should top everyone's grocery list.

1. Broccoli
This is one mean green! Broccoli is chock-full of the phytochemical sulforaphane, which has been making headlines because of its potent anti-cancer properties. It's also a rich source of beta-carotene (good for the eyes and immune system, among other things), fibre and vitamin C.

Toronto registered dietitian and author Liz Pearson was so convinced of the health benefits of this "King of Cruciferous Vegetables," that she called her first book When in Doubt, Eat Broccoli!: But Leave Some Room for Chocolate (Penguin Books, 1998). For fast, easy and delicious ways to add more vegetables - including broccoli - to your diet, visit 5 to 10 a day.

2. Blueberries
If you haven't gone blueberry picking since you were a kid, here's a reason to start again. In a peer-reviewed study of 100 common fruits, vegetables and nuts, presented in the Journal of Agricultural and Food Chemistry, these little blue jewels had one of the highest antioxidant capacities (the ability to combat cell-damaging free radicals that can lead to heart disease and cancer). And, like cranberries, they appear to fight off urinary-tract infections by preventing E. coli bacteria from sticking to cells in the urinary tract.

John Stanton, president of the Running Room Canada, says he always starts his day with a big bowl of fresh fruit, including blueberries when they're in season. "It's light, it's healthy, and then I'm ready to run." For more on the power of blue, including tasty recipes for everything from wild blueberry chicken breasts to blueberry sorbet, check out Wild Blueberries.

3. Flax
"Ground flaxseed is the one thing I make sure I eat every day," says Mairlyn Smith, co-author of The Ultimate Healthy Eating Plan: That Still Leaves Room for Chocolate (Whitecap Books, 2002). Smith says flax is a great source of both soluble and insoluble fibre (which makes it a natural laxative), as well as plant lignans, which may reduce the risk of developing hormone-sensitive cancers, such as prostate and breast cancer. Flaxseed is also high in Omega-3 fatty acids, which are known to protect against heart disease. She eats a flaxseed muffin or sprinkles a tablespoon of ground flaxseed on her cereal every day. For more information on the health benefits of flax, including delicious ways to cook with it, visit the Flax Council of Canada.

4. Garlic
Since ancient times, physicians have used the "stinking rose" to treat a number of health conditions, including heart disease. Garlic contains allicin, a phytochemical that may lower cholesterol and make blood platelets less sticky, cutting the risk of clots. Mississauga, Ont., naturopath Rana Singh swears by the immune-boosting, cold-fighting power of the humble garlic bulb. He recommends chopping or crushing two or three cloves of fresh, raw garlic and adding it to whatever you're eating. For information on the health benefits of garlic and great ways to cook with it, visit The Garlic Information Centre and Garlic Sleuth. (Note: Consult your doctor before including more garlic than is customary in your diet.)
5. Green tea
Green tea is loaded with powerful antioxidants, which may protect against cell damage that leads to aging, and help prevent heart disease and cancer. Green tea contains a polyphenol known as epigallocatechin gallate (EGCg), which in animal tests has been shown to prevent the formation of tumors. Researchers at Purdue University found in laboratory tests that EGCg killed human breast cancer cells but did not kill noncancerous human breast cells.

Paulette Bourgeois, author of the Franklin the Turtle series of kids' books, drinks green tea several times a day. "It's not only healthy, it's soothing," she says. For more information on the health benefits of tea, visit the Tea Council of Canada.

6. Skim milk
"The one food I consciously remind myself to consume and monitor regularly is milk, since I know that I may not drink enough of it in the course of my regular routine to keep my bones strong," says food writer and cookbook author Dana McCauley. She's not alone. Most women don't get enough calcium, and one in four white (rate is lower in black and Hispanic women) women will develop osteoporosis. Studies have found that increasing your calcium intake can also help relieve the symptoms of PMS.

To meet your daily quota, reach for three servings of milk or milk products. After a tough workout, make it low-fat chocolate milk, advises McGill University fitness coordinator Jill Barker. "It has the requisite amount of carbs and protein needed to promote optimal recovery in the working muscles." Visit the Dairy Farmers of Canada for more tips on adding calcium to your diet.

Fresh or canned salmon is one of the best sources of the celebrated Omega-3 fatty acids, which can help prevent heart attacks.

7. Salmon
Fresh or canned salmon is one of the best sources of the celebrated Omega-3 fatty acids, which can help prevent heart attacks. Studies have also shown that Omega-3 may have the ability to offset depression, as well as protect against inflammatory diseases such as arthritis. "I try to eat salmon twice a week, as do my kids," says nutritionist Rosie Schwartz, author of The Enlightened Eater's Whole Foods Guide.

Concerned about recent reports of high PCB levels in farmed salmon? Click here to read a recent article from Health Canada's website.
8. Soy
Protein is one of the nutrients that most women don't get enough of - they should have a protein-rich food every three to four hours during the day to keep energized, says dietitian Linda Barton. "Soy is perfect since it's a plant-based protein that's low in saturated fat." Soybeans and soy protein products, including tofu, miso, tempeh and soy drinks, also contain phytoestrogens that may slow the growth of some cancers, lower cholesterol and offer some protection against osteoporosis. Visit the Soyfoods Association of North America for more information and recipes.

9. Spinach
When asked to name one of her favourite super foods, Toronto registered dietician Leslie Beck praises spinach. It's loaded with energy-promoting iron and folate, a B vitamin that prevents neural-tube defects in the fetus. It is also important in red blood cell formation, protein metabolism, growth and cell division. The leafy green is also one of the best sources of lutein, an antioxidant that benefits eye, skin and cardiovascular health. For more information on the health benefits of spinach, visit Wholehealthmd.com.

10. Tomatoes
Research has found that tomatoes, especially cooked or processed ones, can lower the risk of some cancers and heart disease. Experts attribute this to lycopene, a potent antioxidant and the pigment that makes tomatoes red. A Harvard University study found that men who regularly ate tomato-based foods had lower rates of prostate cancer.

"We love tomatoes," says Diane Clement, who founded the popular Tomato Fresh Food Cafe in Vancouver. She and her husband, Dr. Doug Clement (both former Olympic athletes), start their evening meal with their favourite tomato and bocconcini cheese salad. "The juicy tomatoes, loaded with lycopenes galore, are the perfect healthy jumpstart for any BODY," she says. For more nutrition facts and recipes, visit California Tomatoes.

* Note: Now that you're savvy to the health-promoting foods you should be eating regularly, start collecting tasty recipes that feature them, then combine them in your own digital recipe book.

© 2004 Microsoft Corporation. All rights reserved.

BOOKS MENTIONED IN THIS ARTICLE
When in doubt, eat broccoli
The Ultimate Healthy Eating Plan: That...

LINKS TO MENTIONED SITES
Food
5 to 10 a day
Wild Blueberries
Flax Council of Canada
The Garlic Information Centre
Garlic Sleuth
Tea Council of Canada
Dairy Farmers of Canada
Health Canada Report on Farmed Salmon
Soyfoods Association of North America
California Tomatoes.

Health and Fitness
Running Room Canada
Wholehealthmd.com.

Peanut Butter: For Dieters and Athletes Alike

By Nancy Clark, MS, RD
For Active.com

In this day and age of energy bars, protein powders and weight gain shakes, many athletes forget about "real" foods, such as peanut butter.

Peanut butter, in my opinion, is one of the best sports foods around. It's tasty, inexpensive, satisfying, nourishing -- and even good for our health. But all too often, I hear athletes say "I don't keep peanut butter in my house. It's too fatty, too fattening," or "I ration peanut butter to once per week -- on my Sunday morning bagel."

They try to stay away from peanut butter. That's nuts! Yes, peanut butter is calorie-dense. But it can beneficially fit into your sports diet. The following information explains why I vote peanut butter (and all nuts and nut butters, for that matter) to be a super sports food for athletes who want to eat well and invest in their health.

Peanut butter is satiating and satisfying -- perfect for dieters. Because you will never win the war against hunger, your best bet is to eat foods that keep you feeling fed. This means, foods with protein and fiber -- like peanut butter (and nuts in general). You'll feel fuller for longer if you have half a whole wheat bagel with peanut butter, as compared to the same amount of calories of a plain white bagel.

The protein and fiber in peanut butter "sticks to your ribs" and is not fattening -- unless you overeat total calories that day.

A Purdue University study reports subjects who ate peanuts every day did not overeat daily calories. (Kirkmeyer, Int'l J Obesity 24:1167, 2000). Peanut eaters tend to naturally eat less at other times of the day. (Alper, Int'l J Obesity 26:1129, 2002).

Plus, if you enjoy what you are eating on your reducing diet, you'll stay with the food plan and be able to keep the weight off. This is far better than yo-yo dieting!

Peanut butter is a quick and easy way to reduce your risk of heart disease. Just slap together a peanut butter (and honey or jelly) sandwich on multi-grain bread, and you have the makings of a heart-healthy meal, if not a childhood memory.

A quick and easy peanut butter sandwich is healthier, by far, than a fast-food burger or fried chicken dinner and far better than an equally easy "meal" of chips or ice cream. That's because peanut butter offers health-protective mono- and polyunsaturated oil.

Trading burgers (saturated fat) for peanut butter sandwiches reduces your risk of developing heart disease. In fact, the more often you eat peanut butter (and nuts), the lower your risk of heart disease. (Hu, J Am College Nutr 20(1):5, 2001).

Start spreading peanut butter (instead of butter) on toast. Enjoy PB and banana for a "decadent" snack in place of ice cream.

Peanut butter is an affordable source of calories. If you are a hungry athlete who needs 3,000 or more calories a day, you can spend a significant amount of money fueling yourself (especially if you routinely eat protein bars, weight gain shakes and other engineered sports foods).

Top Mistakes People Make in the Gym

Every single person knows how important it is to keep healthy and fit. Especially if you are raising kids on your own, you may not have have anyone else to rely on so keeping your mind and body is particularly important. But make the most of your precious time in the gym. Do it right to get the benefits you are looking for.

Finding or making time to exercise is the first step toward improving your health, but it's not the only step. Workouts can be challenging, and mistakes in the gym are common.

At times, these mistakes can cause mild strains or more significant injuries. The American Council on Exercise shares the following mistakes commonly made in the gym and offers tips to help individuals stay safe during their workouts.

1. The all-or-nothing approach
Not having a full hour to exercise is no reason to skip your workout. Research shows that even 10 minutes of exercise can provide important health benefits.

2. Unbalanced strength-training programs
Most people tend to focus on certain muscles, such as the abdominals or biceps, because they have a greater impact on appearance or it is where they feel strongest. But to achieve a strong, balanced body, you have to train all the major muscle groups.

3. Bad form
The surest way to get injured in a gym is to use bad form. For example, allowing the knee to extend beyond the toes during a lunge or squat can put undue stress on the knee, and using momentum to lift heavy weights or not exercising through a full range of motion will produce less-than-optimal results.

4. Not progressing wisely
Exercising too much, too hard or too often is a common mistake made by many fitness enthusiasts. Rest and gradual progression are important components of a safe and effective exercise program.

5. Not enough variety
Too many people find a routine or physical activity they like -- and then never change it. Unchanging workouts can lead to boredom, plateaus and, worse case, can lead to injury or burnout.

6. Not adjusting machines to one's body size
Most exercise equipment is designed to accommodate a wide range of body types and sizes. But it's up to you to adjust each machine to your body's unique needs. Using improperly adjusted machines will lead to less-than-optimal results and increase your risk of injury.

7. Focusing on anything but your workout
The importance of being "mindful" of the task at hand cannot be overstated. Reading or watching TV can adversely affect the quality of your workout because the distraction can literally slow you down.

8. Not properly cooling down after your workout
Too many people wrap up their workouts and head straight to the showers. Instead, take a few minutes to lower your heart rate and stretch your muscles. This not only improves flexibility, but also helps prepare the body for your next workout.

9. Poor gym etiquette
This can range from simply being rude -- lingering on machines long after you are done, or chatting loudly on your cell phone -- to poor hygiene and not wiping your sweat from machines once you're finished. Always be considerate of other exercisers.

10. Not setting realistic goals
Unrealistic and vaguely stated goals are among the leading causes of exercise dropout. The key is to establish a training goal that is specific and appropriate for your fitness and skill levels -- something a bit challenging but not overly difficult.
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The American Council on Exercise (ACE), America's Authority on Fitness, is a nonprofit organization dedicated to promoting the benefits of physical activity and protecting consumers against unsafe and ineffective fitness products and instruction.

This article was prepared by Cardiovascular Business Week editors from staff and other reports. Copyright 2004, Cardiovascular Business Week via IncRx.com.

eBay for rookies - simple steps to making money online

By Jordan Banks

(NC)-When people hear that I work for eBay, they inevitably start to ask me questions. Many have heard the financial success stories, and are interested in exploring eBay as a means to make money. The good news is, selling on eBay is a lot easier than some novices might think - most just need a lesson in the eBay basics.

Whether you're cleaning out your closet or setting up shop, eBay provides a fun, fast and safe way to sell just about anything and earn some extra cash. And, with 114 million users in 29 international markets, eBay makes it easy to connect with millions of potential buyers around the world. Once you get started, you'll see how easy it can be.

Here are ten simple steps to help you on the road to entrepreneurial success. Let your selling adventure begin!

1. Register on eBay.ca as a seller by visiting www.eBay.ca and clicking on "Sell". If it's your first time selling, you'll need to verify that your personal information on eBay is correct and enter your credit card information.

2. Click the "Sell" button to the Sell Your Item Form. You'll be asked to choose from two selling formats, an "auction" where the highest bidder wins the item, or a "fixed price," where you set the price and offer buyers the choice to purchase the item immediately (no bidding required).

3. Choose a currency and price for the item. You can list your item in either Canadian, U.S., or any other currency, but consider selecting U.S. funds if you want to sell your item internationally. When selecting your starting price remember that generally, lower starting prices attract more buyers and ultimately result in higher final value.

4. Select a category that best describes your item or list your item in multiple categories to attract more potential buyers. For example, an antique mirror could be listed in both the "Antique" and "Home & Garden" categories.

5. Create a concise title and description for your item. For the title, there is a 55 character limit, so choose your words carefully and make sure your spelling is correct! Pictures make your listing come alive and provide detail about your item. Draw attention to your listing by selecting one of the many low-cost options such as "Gallery" or "Bold" designed to make your listing really stand out.

6. Select your preferred method (s) for payments such as PayPal (an online payment service), money order, COD, or credit card. Also specify your shipping costs and try to include shipping costs to all countries to which you will sell. Encourage multiple sales by offering a shipping discount.

7. Once you've completed the steps above, review your completed listing and select "submit".

8. Respond quickly to buyer questions. During the period of time your item is for sale, you may receive a number of email questions from potential buyers. Try to respond as thoroughly and as quickly as possible to deliver the information in a timely manner and offer great customer service.

9. When the auction ends, contact the winning bidder within a couple of days to notify them of the final charges including shipping costs.

10. Visit eBay's Shipping Centre at www.ebay.com/shipping for info on packing and shipping carriers. Give you buyers an extra bit of comfort by letting them know when you have shipped the item, the shipping provider and the tracking number.

You're now on your way to being an eBay entrepreneur - let your selling adventure begin!

Jordan Banks is the head of business and strategic development at eBay Canada.

- News Canada

LINKS TO MENTIONED SITES
www.ebay.ca

Combat Arthritis Symptoms Through Healthy Eating

Photo courtesy of Metro Creative Graphics.

(NC)-Vitamins and minerals have been shown to reduce the risk of certain chronic diseases such as cancer, heart disease and osteoporosis. Recent research is also showing that vitamins may play a role in protecting us against problems related to arthritis.

According to data from the Framingham Heart Study - an ongoing study of more than 5,000 men and women from Framingham, Mass., that started in 1948 - people with more vitamin C in their diets had higher bone density. Low bone density is a major risk factor for fractures. Higher bone density means stronger bones, as well as a reduced risk of osteoarthritis progression and even prevention of knee pain. This finding came from a study of 25,000 people conducted by British researchers at the University of Manchester and Cambridge University.

Vitamin C is needed to make collagen, which makes up cartilage. Cartilage cushions bones, and not having enough leads to deterioration and osteoarthritis. Vitamin C is thought to play a role in treating rheumatoid arthritis because it battles free radicals that injure cartilage.

Studies have also shown that osteoarthritis sufferers who took beta-carotene daily exhibited a decreased progression of this disease. People suffering from arthritic knees who added vitamin D to their diets were less likely to suffer from arthritis in the future. Vitamin D is needed for the proper absorption of calcium. If you're concerned that your diet doesn't provide enough vitamins and minerals, consider the benefits of a daily multivitamin supplement such as Centrum as nutritional insurance.

- News Canada

LINKS TO RELATED SITES
Truestar Health

Effective Use of Business Cards

When I advise my clients (accountants, lawyers, consultants), staff, or anyone who asks about preparing for networking events, I often run through a checklist of how to effectively use the business card, as it is a wonderful tool for business development.

10 quick tips for business card exchange

1. Remember to bring your business cards. Still can't believe how many people forget this.
2. ENGAGE in conversation BEFORE the exchange of cards.
3. Offer your card first as a guesture which is a good tactic to get s/he to provide his/hers.  The card exchange offer is a perfectly acceptable way to give you an exit to move on to another contact.
4. Keep your cards handy in one pocket, deposit cards you receive in the other. good tip, remember to wear clothing with pockets...it does help.
5. If you are at a conference, the large name tag holders that come with lanyards are a great substitute for pockets.
6. When you receive a card, take a moment to look at it in front of the s/he. In Asian cultures it is a must to make a comment about the card, but I think is a nice touch for all to follow.
7. Quickly make a note on the back as to the event date, event, and any quick notes about your discussion.
8. The most important part of the process is followup. Enter the person into your contact list on your computer, using the notes field to track the notes you made on the card.
9. Followup with the person within the next few days, if nothing other than to jot a quick to thank them for the conversation.  The real networkers will do this the next day.
10. File the business cards...somewhere.  I use old business card boxes to store since no one really uses rolodex boxes anymore.  You don't have to file them all alphabetically.  I tend to have a box for each company I worked for so I keep the contacts connected to that role.    

Happy Networking