You don’t have to spend hours on a treadmill or run for miles. In fact, doing that can be counterproductive. (more…)
You don’t have to spend hours on a treadmill or run for miles. In fact, doing that can be counterproductive. (more…)
When Israeli medical doctors went on strike in 2000, the number of deaths in that country went down.
They went down so far, in fact, that funeral directors were protesting the strike!
Emergency care and other vital services were not disrupted during the strike. What decreased — drastically — were visits to outpatient centers.
What is good for individuals and for the economy in general is not necessarily good for retailers. For example, it is a good thing when people stop using their home equity as an ATM machine. And it’s a good thing when they increase savings and pay down debt. But these improvements in consumer balance sheets can be a drain on the balance sheets of retailers.
Like it or not, consumer spending accounts for more than two-thirds of U.S. economic activity. And that makes retail earnings an important barometer for the economy. So what are retail earnings telling us… and how can you profit?
The biggest lesson we can take from retail earnings is that our economy is not only slowing (that is obvious), it is also changing. We are moving from an economy based on “what I want” to an economy based on “what I need.”
That is why retailers that sell necessities (like Wal-Mart) will continue to show strength, whereas retailers that focus on luxuries and rely on discretionary spending (think Coach, Tiffany, and Saks) will show weakness.
Two companies that exemplify the shift in consumer buying trends are deep-discount retailers Family Dollar (FDO) and Dollar Tree (DLTR). Market research firm Nielsen recently reported that high-income shoppers (from households making more than $100,000 a year) increased their spending at dollar stores by 18 percent in the second half of 2008 as compared to 2007. Not surprisingly, both of these companies are near their all-time highs, while the rest of the market founders.
And speaking of relative strength, one of my favorite retailers in this market is AutoZone (AZO). When the economy tumbles and money is tight, people are more inclined to fix their old car, rather than buy a new one. Need evidence? AZO is also within spitting distance of its all-time high. Few companies have shown this level of resilience, and in a down market that is what you should be looking for.
[Ed. Note: Jon Herring is an investment analyst with Investor's Daily Edge, ETR's sister publication. Get a free subscription to this valuable wealth-building resource right here.]
For decades, stock market participants have been led to believe that “investing” is safe… while “trading” is risky. But the way most people “invest” is about the riskiest way you could possibly manage your money. The prevailing advice has been something like this:
“Diversify your investments. Buy quality companies and hold them until you retire. Whether it is stocks or real estate, the values always go up over time.”
That is… until they don’t.
The past two years have shown us how unwise (and unsafe) that advice really is. Diversification helps very little when everything is falling. And while real estate and the markets generally do rise over the long term, that is not much consolation if your retirement is five years away. Millions of people have paid for these misconceptions with huge losses in a short period of time.
Michael Covel, the author of Trend Following: Learn to Make Millions in Up or Down Markets, points out some major pitfalls of the “investing” mindset:
“Investors put their money, or capital, into a market, such as stocks or real estate, under the assumption that the value will always increase over time. Investors typically do not have a plan for when their investment value decreases. They usually hold on to their investment, hoping that the value will reverse itself and go back up. Investors typically succeed in bull markets and lose in bear markets.”
Most investors have no idea how to respond to or, better yet, how to capitalize on a falling market. Clinging to the idea that the markets “always rise over time,” they “hang on” and continue to lose.
If you have any money in the markets – even if it is just your 401(k) – you need to begin thinking of yourself as a trader. That doesn’t mean you have to buy and sell stocks every day, or even every month. But it does mean having a selling strategy for when the market goes against you. It should also mean having a strategy to make money when the markets rise… and when they fall.
There is no doubt that we are in the worst economy in decades. Corporate earnings are falling. Unemployment is rising. And while the stock market recently experienced its sharpest rise since 1933, the overall trend is still down.
But what is bad for the economy and terrible for the market does not have to wreak havoc on your investments. By employing the right strategies, you can multiply your wealth safely in just about any market. In fact, there are a number of strategies that have never been as safe or as profitable as they are today.
Here are two that you should consider right now:
1. Selling Covered Call Options
Selling (or “writing”) covered calls is one of the safest ways to generate extra income from the stocks in your portfolio. And due to the volatility in today’s market, option premiums are currently much higher than their historical averages. As a “seller” of options, that works in your favor. This is a strategy that could easily and safely generate 20 percent annual income for you.
Selling covered calls is probably the lowest-risk form of options trading. It involves selling someone the right to buy a stock that you own at some time in the future. For this privilege, the option buyer pays you cash up front, thus lowering your cost basis for the shares you’ve purchased.
Here’s how it works…
Let’s assume you own 100 shares of stock ABC. The stock is trading for $10 and the July call options on it – with a “strike” price of $11 – are selling for $1. So by selling one call option on your 100 shares of ABC (each call option represents 100 shares), you immediately receive $100 in your account. Therefore, your cost basis on this transaction is $900 ($1,000 – $100).
There are three possible outcomes to this trade:
• If ABC is trading for more than $11 before the option expiration date, the buyer would exercise his right to purchase the 100 shares of stock from you for $1,100. (He would then turn around and sell those shares, making a quick profit.) In this case, you would make 22 percent, based on your cost basis of $900.
• If ABC is trading for less than $11 but more than $9 at the expiration date, you would still own the shares – at a gain – and you would pocket the cash you received up front. You could then repeat the process to generate another round of income.
• If ABC is trading for less than $9 at expiration, you would be holding your shares at a loss. But the income you received up front by selling the call option would offset that loss. And, again, you could repeat the process to recoup more of the loss and generate additional income.
The key to this strategy is to use it with stocks that you would like to hold for the long term. They could be stocks you already own or stocks you buy specifically for the purpose of writing covered call options – stocks you believe to be very safe and cheap. And you should employ this strategy at a time when option premiums are large – as they are now. Ideally, you will be selling options that expire within three to five months.
By writing covered calls on high-quality dividend-paying stocks, you can get an extra bonus. Best-case scenario, you keep the option premiums, you keep the dividends, and you keep the stock too!
2. Selling Put Options
Selling puts is a strategy that can generate an annualized yield in the neighborhood of 30 percent to 50 percent. When executed properly, this strategy can be highly profitable and carry very low risk. That is especially true in the kind of market we have today, where fear is high and option prices are elevated.
This is a great way to buy stocks at a discount. Let’s say you would love to buy IBM at $81 a share, but it’s selling at $89 a share. In this case, you could sell the $81 put option. If the price falls below $81 before the option expiration date, you get your shares at the price you like. If the price stays above $81, you keep the premium and you can repeat the process.
You can also sell puts with the goal of generating income. In this case, you’d want the puts to expire worthless so you can capture the option premium. To accomplish this goal, you sell puts that are “out of the money” on stocks you believe to have very little downside risk… and which you would be willing to purchase at a much lower price.
Here is an example…
Let’s assume that stock XYZ is selling for $13. We’ll also assume the stock has already fallen by a significant amount (not too hard to find in today’s market) and you believe the rock bottom liquidation value of the company is $8.
With the stock trading at $13, the July $10 put option is well out of the money and selling for $1.50. You decide to sell those puts. When the trade closes, $150 will automatically show up in your account for every put contract you sold.
The only way you could lose money on this trade is if XYZ trades below $8.50 ($10 minus $1.50) on or before the option expiration date in July. That would be a 35 percent drop from the depressed level the stock is trading at when you sell the puts.
And in the unlikely event that you are obligated to purchase those shares below $8.50, you should still come out okay. After all, the liquidation value of the company is $8 a share, which makes the downside risk very small.
This strategy should be employed on stocks where you believe the downside risk is minimal. And you should only employ it on stocks that you would be glad to own at a price below where you sell the put.
You should also have a reasonable understanding of the true valuation of the company. For this reason, I would exclude most financial and insurance companies, as few people (including insiders) have any idea how much these companies are worth or what is on the books.
By selling put options, you could buy super-high-quality stocks as much as 50 percent cheaper than today’s historically low prices. Plus, you’ll get cold, hard cash deposited in your account instantly… adding to your annual income!
Where You Can Learn These Strategies… and a Lot More!
By no means are these the only strategies that can be highly profitable in today’s market. We are also seeing a once-in-a-generation opportunity in high-quality corporate bonds. Invest in the right ones and you can enjoy significant capital gains plus income… without taking stock market risk.
This is also an excellent market for shorting stocks. But you should not just go out and short any stock. The inevitable bear market rallies could put you in the poorhouse. The lowest risk opportunity is to short those stocks that are almost certainly going to zero – companies with an impaired business model and a massive debt load. There are dozens, if not hundreds, of them out there.
The good news is that putting these strategies into action can be a lot simpler than you may think. The better news: You don’t have to do it on your own…
Nine top investment experts have been asked by Investor’s Daily Edge and Mt. Vernon Research to share their number one strategies and top recommendations that are making a fortune in today’s market. It will take place in June, at the Turnberry Isle Resort & Club in Miami.
To learn more about this conference and the once-in-a-lifetime opportunities we’ll be discussing (including the two strategies I introduced you to today), click here.
Happy New Year’s Eve! I hope you are taking the time to set some goals and make plans for the year ahead.
Considering the turmoil in the economy, I understand if your primary concerns are to protect your wealth, boost your earning power, and increase your financial independence. But if you want to achieve all of that (and certainly if you want to enjoy it), you must also focus on your health.
When your mental and physical health are in top form, your thinking improves… you have more creativity and energy… you are more confident… your relationships get stronger… and your success is an inspiration to those around you.
When your health is at its best, your skin maintains its youthful appearance. You have fewer aches and pains. Your immune system protects you from illness. And your body naturally sheds fat, leaving a leaner, fitter you staring back from the mirror.
So I urge you to make the strongest commitment to regaining or maintaining your health and fitness this year. The great news is that it is not complicated and it doesn’t require toil and sacrifice. In this article, I will share with you two very simple things you can do that will make a PROFOUND impact.
It doesn’t matter whether your goal is to lose weight… heal a condition… reduce pain and inflammation … improve your appearance… have more energy and stamina… live longer… break free of prescription drugs… or just feel well again… the following two steps will help you achieve it!
The first and most important step you should take is to strictly limit the amount of sugar and high-glycemic carbohydrates in your diet. Carbs that are high on the glycemic index are rapidly converted to glucose in your system. This raises your blood sugar levels and requires a rush of insulin to shuttle the glucose molecules into the muscles where they can be used as fuel.
Here’s why that is a bad thing: Perpetually elevated blood sugar and insulin levels lead to premature aging, wide swings in mood and energy, reduced immunity, and chronic inflammation. Not to mention a much higher risk of heart disease, diabetes, cancer, Alzheimer’s and more.
Insulin is also the hormone that controls fat storage. If you want to convert your body to a perpetual fat-burning state, you must keep your insulin and blood sugar levels low. For many people, controlling insulin levels by eating a low-glycemic diet can produce nearly effortless weight loss.
High-glycemic foods that you should limit or avoid include starchy carbohydrates – potatoes, flour, rice, pasta, corn, cereal, bread and other grain products (even whole grains), and baked goods. If you can’t live without bread, tortillas, and cereal, look for Ezekiel 4:9 organic sprouted grain products made by Food for Life. They are all low-glycemic and taste great.
You should also strictly limit the amount of sugar in your diet. In one form or another, sugar is in most foods. And it is a primary culprit in our epidemics of obesity, heart disease, and diabetes. Read the labels and try to avoid anything with more than 10 grams per serving.
And don’t use artificial sweeteners. They can damage your health – and there are better alternatives. If you wish to sweeten foods and drinks or make your own desserts at home, use sweeteners like erythritol and stevia (or agave nectar, in moderation).
With these all-natural ingredients, you can make low-glycemic desserts that are perfectly healthy and taste even better than those made with sugar.
The second highly important step you must take to improve your health and longevity, lose weight, and slow down the aging process is to balance your omega-3 to omega-6 ratio.
Omega-3s and omega-6s are known as essential fatty acids. They are essential to every cell in your body, and they must be consumed in your diet. Your body cannot manufacture them. However, while omega-6 fats are essential in small amounts, they actually promote disease when consumed in unnaturally large amounts.
Based on our evolutionary history, the ideal ratio of omega-6 to omega-3 in the diet is 1:1. Our ancestors evolved over millions of years eating that way. However, our modern diet has skewed the ratio significantly.
A hundred years ago, the average American ate less than one pound of vegetable oil per year. Today, the average American eats more than 75 pounds of these polyunsaturated omega-6 fats each year. So, instead of the ideal 1:1 ratio, most people consume anywhere from 20 to 50 times more omega-6 than omega-3 fatty acids!
This is a prescription for cancer, heart disease, diabetes, obesity, cataracts, infertility, skin wrinkles, and much more. The twofold solution is very simple:
• First, reduce – as much as possible – the omega-6 fatty acids in your diet.
Strictly limit vegetable and seed oils – corn oil, soy, canola, safflower, and sunflower oils. You should also avoid fried and processed foods. Potato chips, baked goods, salad dressings, margarine, shortening, etc. all contain vegetable oils and high levels of omega-6 fats.
Replace any vegetable oils you currently use with extra virgin olive oil, organic grass-fed butter, and organic unrefined coconut oil.
Conventionally raised meats are also much higher in omega-6 fatty acids than meat from animals raised on their natural diet. Cattle raised on corn, for example, have a much, much higher ratio of omega-6 fatty acids in their meat than cattle raised on a natural diet of grass. Grass-fed beef is generally very rich in beneficial omega-3s. Buy organic, naturally raised meats whenever possible. (U.S. Wellness Meats is a multi-family run business that takes great care of their customers.)
• Second, boost your intake of omega-3 fatty acids.
Omega-3 fatty acids are found in very few foods, which is why most of the population is deficient. This is a shame, because omega-3s are one of the most beneficial nutrients in the human diet. Hundreds of published studies show that optimal omega-3 levels can greatly improve your overall health, optimize your weight, increase your energy, and help you retain mental function as you age. Omega-3s also reduce your risk of heart disease, diabetes, cancer, and depression. And they can be used to treat rheumatoid arthritis, allergies, hyperactivity, diabetes, digestive disorders, and a host of other conditions.
While you can get omega-3s from flaxseeds and walnuts, these plant sources contain only the fatty acid ALA. The best omega-3 fats are those found in fish – DHA and EPA. Your brain is highly dependent on DHA. Low DHA levels have been linked to depression, memory loss, and a higher risk of developing Alzheimer’s. Wild Alaskan salmon (not farm-raised) is one of the best food sources of these fats. But your best bet is to take a fish oil (not cod liver oil) supplement. I recommend Carlson’s Lemon Flavored. I find it’s easier to take from the bottle, rather than swallowing capsules.
1. Eat a low glycemic diet, and
2. Balance your omega-3 to omega-6 ratio.
And you will have taken two of the most important steps toward a lean, fit body and a lifetime of health.
Of course, that’s not all there is to it. You should also break a sweat on a regular basis. You should eat a varied, natural diet of whole foods, and avoid chemicals and preservatives. Drink plenty of purified water every day. And allow your body to rest peacefully at night.
It doesn’t matter what your age or prior bad habits… or how overweight and unhealthy you might feel at the moment. You can experience a higher level of fitness and the profound sense of well-being that comes with it – and you can accomplish it this year!
Make 2009 the healthiest and most successful year of your life!
[Ed. Note: Following Health Editor Jon Herring's recommendations isn't difficult - and it can have a profound effect on your life. But don't worry. It doesn't mean eating boring, tasteless food. You can enjoy low-glycemic desserts that are delicious and healthy with the help of Jon's wife, Kelley. A nutrition expert herself, Kelley Herring has created Guilt-Free Desserts - a book full of easy-to-make, mouthwateringly delicious, 100% healthy recipes you can make at home. Order today, and you'll receive the e-book Healthy Holiday Hors d'Oeuvres for free.
And for a source of motivation, fitness advice, weight-loss recommendations, and details about the latest health breakthroughs all year long, sign up for ETR's free natural health newsletter.]
Jon Herring reveals why you should take a few minutes and head outside today – and every day.
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When sunscreen lotion first came on the market, it was marketed as a way to prevent sunburn. Over the years, however, the marketing angle changed when manufacturers realized there is more money to be made by claiming their products protect against dreaded skin cancer.
Only problem is that while sunscreen can protect you against sunburn, there is no evidence it will protect you from skin cancer. In fact, the evidence suggests the opposite – that sunscreens have partially caused an increase in skin cancer!
One of the most common ingredients in commercial sunscreens is a chemical known as PABA or padimate-O, which is known to produce genetic mutations that can lead to cancer. Even more incredibly, PABA becomes aggressively carcinogenic only when it is illuminated by UV light. In other words, exposure to sunlight is what causes this chemical to attack your DNA.
According to a study published in the journal Mutation Research :
"Any padimate-O in contact with the cells substantially increases indirect damage [to DNA]… We estimate that applying an SPF-15 sunscreen which contains padimate-O to human skin followed by exposure to only 5 minimum erythemal doses (MED) of sunlight could… increase [DNA] strand breaks in cells under the epidermis by at least 75-fold compared to exposure to 1 MED in the absence of sunscreen."
You should certainly think twice before slathering chemical sunscreens on your skin. Whenever possible, protect yourself from sunburn with clothing and shade. And when you do need to use sunscreen, use one with natural ingredients, with the physical barrier zinc oxide as its active ingredient.
[Ed. Note: Discover four more connections between sunscreen and skin cancer in Your Best Health Under the Sun, a book by Jon Herring and Dr. Al Sears. Plus, learn just how powerful the healing forces of sunlight are - and why this information is being kept from you. Get the details here.]
ETR reader SR in New York recently wrote, "I read that most sunscreens contain a chemical that acts like estrogen in the body. Could this be harmful? And should I avoid sunscreen? I’m heading to Florida in a few weeks and don’t want to get burned."
The Dangers of Sunscreen
The answer is yes. Almost all commercial sunscreens contain not just one but several chemicals, known as xenoestrogens, that mimic the hormone estrogen. Your Best Health Under the Sun, a book I wrote with Dr. Al Sears, highlights a Swiss study that found five of these chemicals in commonly used sunscreens:
In laboratory testing, each one of these chemicals behaves like estrogen. And when they are combined, they can have a synergistic effect. In other words, two "weak" xenoestrogens can produce a very strong response.
Not only does this disrupt the hormonal system, but these chemicals are known to stimulate tumor growth and the spread of cancer. (Not to mention a decline in male sperm count, early puberty, and feminine characteristics in men.)
And don’t think you’re safe just because you don’t "ingest" these chemicals. Clinical studies show that they easily penetrate the skin and enter the bloodstream.
Whenever possible, you should avoid using chemical sunscreen. Protect yourself from sunburn with clothing and shade. And when it is necessary to use sunscreen, look for a chemical-free product with zinc oxide as the active ingredient. (You can find several brands at health food stores.)
[Ed. Note: Now you know one danger of sunscreen. But does that mean you should skip the sun altogether? Absolutely not. Dr. Al Sears and Jon Herring reveal the amazing, life-saving benefits of sunshine in Your Best Health Under the Sun.]
I’ve written a number of times about my favorite sweetener, stevia. It has no calories, it tastes great, and it doesn’t raise your blood sugar. Nor does it come with the potential side effects (like cancer and neurological disorders) of artificial sweeteners. This prompted an ETR reader to ask:
“It seems like everything we use to sweeten food causes health problems. But what about the naturally sweet herb – stevia? Why aren’t more manufacturers using stevia instead of sugar, fructose, aspartame, or high fructose corn syrup? Could it be that stevia costs too much?”
It is not because stevia costs too much. Unfortunately, it involves politics.
Stevia cannot be patented, so it does not have the profit potential of artificial sweeteners. And because it’s much safer, it represents a threat to the multi-billion-dollar artificial sweetener industry. So, these companies have used their lobbying power to wage a campaign against it. And despite the fact that stevia has been used safely for centuries, it was BANNED by the FDA for years – and was even subjected to armed seizures of its manufacturing and storage facilities.
Stevia is no longer banned, but it can only be marketed as a “dietary supplement.” It cannot be sold as a “sweetener” or used as a “food additive.” That’s why you don’t see it in foods, tea, and soft drinks (as it is used in other countries).
In ETR #2077, Dr. Sears wrote about a natural sweetener called xylitol, which can be used in place of sugar. Xylitol scores only seven on the glycemic index, so it has a minimal effect on blood sugar and insulin levels (and can actually help prevent tooth decay).
But xylitol also has a cooling effect on the tongue, which some people don’t care for. And while it is safe, it can cause minor gastrointestinal upset. That’s why I prefer a similar sugar alcohol called erythritol.
Erythritol occurs naturally in some fruits and fermented foods. As a sweetener, it is made from corn via a natural fermentation process. And the properties of this great-tasting, natural sweetener are remarkable:
Quite simply, this is one of the best natural sweeteners to come along in quite some time, and you’ll likely be seeing it in more and more products. I use it all the time. I sprinkle it over berries or cereal, I mix it with cocoa and milk for a low-calorie chocolate drink, I use it to lightly sweeten smoothies, and I have used it in cake and frosting recipes too. The only way I don’t particularly like it is for sweetening tea or coffee. I prefer stevia for that.
You can find erythritol in many health food stores, and it is readily available online. Cargill has an organic version (Zerose) that is made from organic, non-genetically-modified corn.
You can file this article under "another reason to avoid processed foods.
"In ETR #1682, I explained that when the chemical preservative sodium benzoate mixes with ascorbic acid (vitamin C), benzene forms as a byproduct. Benzene is an aggressive carcinogen, even in minute amounts. That’s why I strongly recommend avoiding fruit-flavored soft drinks, which are often made with both sodium benzoate and ascorbic acid.
But now there is news that sodium benzoate itself could be responsible for DNA damage. Peter Piper, an English professor of molecular biology and biotechnology at Sheffield University, has been studying this common preservative for the past seven years. When he tested the impact of the substance on living yeast cells, he was alarmed to find that the benzoate was damaging the "power station" of all cells, the mitochondria.
Speaking to The Independent, Piper said, "These chemicals have the ability to cause severe damage to DNA in the mitochondria to the point that they totally inactivate it: They knock it out altogether."
Damage the energy production capacity of a cell, and the cell will begin to malfunction in a serious way. Piper suggests that a number of conditions, including Parkinson’s, cirrhosis of the liver, and accelerated aging, can be linked to this type of damage.
The bottom line is this. We really don’t know what many of the "harmless" artificial ingredients and chemical preservatives in our food will do to us. In most cases, the long-term effects are unknown. So, as always, stick to whole, unprocessed foods as much as possible. And think twice – make that three times – about buying soft drinks that contain sodium benzoate.
I recently received the following e-mail from AB, an ETR reader:
"Dear Jon: I like your write-ups about the chemicals in our food. My dad recently discovered that the aspartame in Diet Coke was killing his liver. He did a lot of research and found that the FDA approval of aspartame was dubious, to say the least. I know you’ve written about aspartame before, but I think you’d be doing a great service to all of your readers if you could write a detailed and convincing case about the dangers of aspartame. I believe there is also an appetite stimulant in Diet Coke, but I’m not sure if it’s aspartame or something else. There are millions of Diet Coke drinkers that have no idea how badly they are injuring their bodies."
As I discussed in ETR #1498, it has become fairly well established that the chemical sweetener aspartame is a carcinogen. And in ETR #1464, I explained that it also boosts the appetite, causes carb cravings, and has never been shown to assist weight loss.
Could this chemical also be responsible for AB’s father’s liver condition? I have no way of knowing, but it is certainly a possibility. Whenever your liver is forced to filter and metabolize a poison, it can be damaged. And there is no doubt in my mind that aspartame is just that, a poison.
For many years, the FDA has been aware of the problems with aspartame. In fact, the FDA once actually published a list of 92 (yes, 92!) side effects and reactions to this chemical. Here is just a sampling of the FDA’s list:
I’ve said it before and I’ll say it again: If you crave something sweet, use the all-natural herb stevia. You can buy it at any health food store in a liquid or powder form. It’s sweeter than sugar, has no calories, tastes great… and it’s safe.
If you were to ask 1,000 people why they drink diet soda and other drinks with artificial sweeteners, I expect the vast majority (if not all) would tell you it’s because they are "watching their weight" and these products have no calories.
While it is true that diet sodas have no calories, it has never been proven that they help with weight loss. In fact, as I have reported in this space before, many studies have clearly shown that diet soda may do the exact opposite: make people gain weight.
Recently, epidemiologist Sharon Fowler, from the University of Texas, presented research data to the American Diabetes Association on soda consumption. In her words, "What we saw was that the more diet sodas a person drinks, the more weight they were likely to gain." In a CBS news article, nutritionist Melainie Rogers describes the same findings in her work with obese patients.
There are several theories as to why this is the case. Some think it is psychological – that diet soda drinkers eat more because they feel they can "spare" the extra calories. Others point to the fact that artificially sweetened drinks tend to increase the appetite unnaturally. And many believe it could be because aspartame and sucralose disrupt insulin function.
One thing we know for sure is that these products can be harmful to your health. So whether or not you’re trying to lose weight, my advice is to avoid artificial sweeteners and "diet drinks" entirely.
For a healthier alternative, mix an ounce or two of fruit juice (or, even better, low-sugar fruit-juice concentrate, which you can find at just about any health food store) with sparkling water. To make it a bit sweeter, add a few drops of all-natural stevia.
If you’re like me and enjoy the taste of garlic and onions – and you eat them often – you’re doing a lot more than adding some flavor to your meals. You could be adding years to your life.
The allium plants – particularly onions, shallots, and garlic – have been used as food and medicine for thousands of years. And modern science has confirmed that these pungent vegetables are some of the most medicinally potent foods we can eat. Hundreds of population and laboratory studies have shown that they have strong anti-bacterial, anti-viral, and immune-boosting qualities.
Onions, shallots, and garlic have also been shown to reduce inflammation, lower cholesterol, and normalize blood pressure. And a large Italian study, recently published in the American Journal of Clinical Nutrition, shows a strong inverse correlation between onion and garlic consumption and cancers of the mouth, esophagus, breast, ovaries, kidneys, and prostate.
So whenever you have a chance to slice a shallot for your salad, put an onion on your sandwich, or press some garlic to go with your mixed vegetables, do it!
I’ve written several times recently about the unhealthy aspects of soy. Not only does it mimic the hormone estrogen, soy can also increase homocysteine, an important risk factor for heart disease. (See Message #1818.)
But what about all the marketing hype that suggests soy lowers your cholesterol? Well, despite the media push to promote soy in this way – and a positive recommendation from the American Heart Association (AHA) – a careful review of the research suggests that eating soy is not an effective way to lower cholesterol.
In fact, as evidence to the contrary has started to mount, the AHA is backtracking on its recommendation. In a Journal of Clinical Endocrinology & Metabolism review of published studies, researchers concluded that the compounds in soy had no significant effect on cholesterol.
However, there are several important foods that can help improve your cholesterol – almonds, in particular. A recent study of men with high cholesterol showed that almond butter, as well as raw and dry-roasted almonds, helped to significantly lower cholesterol levels within four weeks. The researchers found that blanched almonds did not have the same effect … so stick to almonds in their natural state.
If you picture bland, tasteless, colorless meals when you think "health food," you’re making a mistake. Researchers from the U.S. Department of Agriculture in
High on their list of healthy herbs were oregano, rose geranium, sweet bay, purple amaranth, dill, winter savory, and Vietnamese coriander. For maximum benefit, buy fresh herbs. Better yet, grow them yourself – and toss in a few whenever you’re preparing a salad, vegetables, fish, chicken, or meat.
Get up off the couch – and add years to your life. A new study published in the Journal of the American Medical Association shows that you can reduce your risk of death by 50 percent, just by staying active as you age. Even walking for 15 to 20 minutes once or twice a day helps. The added challenge to your heart and lungs will extend your "healthspan" even further.
Researchers in the study followed 302 men and women ages 70 to 82 for six years. The mortality rate was 12 percent for the active group, compared to 24 percent for the less-active group. Not surprisingly, the active group climbed more stairs than their sedentary counterparts. Most striking was the revelation that many of the health benefits enjoyed by these seniors were the result of simply continuing to do ordinary daily chores as they aged – like gardening, grocery shopping, and washing the dishes.
Not only is green tea a great source of powerful antioxidants, new research suggests it is one of your strongest allies in the fight against cancer.
According to the International Journal of Cancer, Chinese researchers – led by Dr. Ann W. Hsing – found that women who drank at least one cup per day for at least six months lowered their risk of bile stones by 27 percent, gallbladder cancer by 44 percent, and bile duct cancer by 35 percent. In her report, Dr. Hsing explained that green tea contains certain chemicals that may prevent cells from growing abnormally (which is how cancer cells form).
For best results, brew green tea yourself and avoid store-bought brands, which may contain added sugar or high fructose corn syrup. If you don’t care for the taste (which some people characterize as bitter), you can take green tea extract in supplement form.
Asian cultures have promoted the many health benefits of green tea for thousands of years. In the last decade, modern science has been catching up. Hundreds of studies now confirm that you should be drinking a few cups of green tea every day. And two recent studies show that it provides particularly powerful prostate protection. (Say that three times fast!)
Italian researchers studied 62 men with a pre-cancerous prostate condition. (Normally, this condition would result in cancer in 30 percent of cases.) Half the men were given a placebo, while half consumed green tea extract daily. In the placebo group, 9 out of 30 men developed cancer. In the green tea group, only 1 out of 32 developed the disease. This is consistent with the results of an Australian study of Chinese men which found that those who consumed the most green tea were two-thirds less likely to develop prostate cancer.
You can buy organic green tea and green tea extract at any health food store.
Homocysteine, an amino acid produced by your body, serves several important functions. But once its job is done, it is meant to be broken down and eliminated. If it’s not, it builds up and begins to attack your blood vessels. This paves the way for heart disease, stroke, cognitive decline, and eye problems. And a recent study in the New England Journal of Medicine suggests that too much homocysteine can also lead to brain degeneration – similar to that found in Alzheimer’s patients.
But the good news is … there’s a highly effective nutritional solution to normalize elevated homocysteine levels.
Several nutrients are required to break down homocysteine. If you’re deficient in them, there is a good chance your homocysteine levels are elevated. These nutrients include folate, vitamin B6, vitamin B12, and N-acetyl cysteine (NAC). A good multi-vitamin should have plenty of the first three, and you can find NAC at any health food store. It is a safe, inexpensive, and highly beneficial supplement.
If you think that limiting sodas to "just one a day" won’t hurt your health, think again. New evidence shows that the extra sugar in soft drinks can substantially increase your risk of serious disease.
Researchers from the Harvard School of Public Health found that women who drank at least one sugar-sweetened soft drink a day were 85 percent more likely to develop Type 2 diabetes than women who drank sugary sodas less than once a month. According to the study, sugars from liquid foods – like soft drinks – were more likely to cause the weight gain and obesity that sets the stage for this disease.
So next time you’re tempted to grab a soda, try a healthier alternative. Filtered water or green tea won’t give you a sugar buzz, but your body will thank you in the long run.
The so-called "Mediterranean diet" has been shown to reduce the risk of heart disease. Now there’s evidence it can prevent Alzheimer’s too.
Researchers followed 2,258 people over the age of 65 and recorded their diets during a four-year period. The results – published in the Annals of Neurology – showed that those who were most faithful to the Mediterranean diet were 40 percent less likely to develop Alzheimer’s. Even those who only moderately followed the diet lowered their risk by 15 percent.
If you want to try this diet, make sure you’re eating its key ingredients, including olive oil, fresh fish, whole fruits and vegetables, and assorted nuts and legumes. Consume alcohol in moderation and limit saturated fat from meat and dairy products.
The chemical benzene is an aggressive carcinogen. It’s known to cause leukemia and other cancers of the blood, even in minute amounts. That’s why municipal water supplies must test for it and adhere to strict limits. So what is it doing in soft drinks … and at levels eight times higher than those allowed for drinking water?
Those are the levels of benzene that the UK’s Food Standards Agency (FSA) found in some soft drinks when they ordered tests on 230 different varieties. They took the action after the FDA revealed similar results in soft drinks tested in the States. The FSA will not reveal the identity of the drinks. (It appears they may be more concerned with protecting the soft drink industry than protecting health.)
Scientists believe that benzene is produced when the chemical preservative sodium benzoate is mixed with ascorbic acid (vitamin C) in the drinks. Whatever the cause, this is just more evidence of the potential consequences of ingesting the artificial ingredients and preservatives found in processed foods and drinks.
(Reference: The Times Online)
- Jon Herring
(Ed. Note: This isn’t the first time Jon has mentioned the questionable motives of the FSA. If you’re interested, go back and read what he wrote in Message #1348 and Message #1462.)
I’ve written a number of times about my favorite sweetener, stevia. It has no calories, it tastes great, and it doesn’t raise your blood sugar. Nor does it come with the potential side effects (like cancer and neurological disorders) of artificial sweeteners. This prompted an ETR reader to ask:
“It seems like everything we use to sweeten food causes health problems. But what about the naturally sweet herb – stevia? Why aren’t more manufacturers using stevia instead of sugar, fructose, aspartame, or high fructose corn syrup? Could it be that stevia costs too much?”
It is not because stevia costs too much. Unfortunately, it involves politics.
Stevia cannot be patented, so it does not have the profit potential of artificial sweeteners. And because it’s much safer, it represents a threat to the multi-billion-dollar artificial sweetener industry. So, these companies have used their lobbying power to wage a campaign against it. And despite the fact that stevia has been used safely for centuries, it was BANNED by the FDA for years – and was even subjected to armed seizures of its manufacturing and storage facilities.
Stevia is no longer banned, but it can only be marketed as a “dietary supplement.” It cannot be sold as a “sweetener” or used as a “food additive.” That’s why you don’t see it in foods, tea, and soft drinks (as it is used in other countries).
- Jon Herring
(Ed. Note: We want to hear from you. Do you use stevia? What has been your experience with it? And what do you think about the FDA’s double standard – granting carte blanche to the companies that produce artificial sweeteners while restricting our access to this safe, natural alternative? Visit the ETR Speak Out Forum and tell us what you think.)
65 million people in the U.S. have high blood pressure. That’s one out of every three adults. And with no symptoms, many are unaware they even have it – which is why it is often called "the silent killer." Most doctors treat hypertension with drugs – drugs that are expensive and carry significant risks. But new research shows there is a promising natural alternative – lycopene.
Numerous studies have shown that lycopene – a powerful antioxidant found in tomatoes – can protect against prostate cancer, breast cancer, and heart disease. And a recent trial published in the American Heart Journal suggests that it can lower blood pressure too.
Researchers studied the effects of a lycopene supplement called Lyc-O-Mato on 31 participants whose blood pressure was mildly elevated. (Unlike isolated lycopene, Lyc-O-Mato extracts and concentrates the entire complex of phytonutrients that are found in tomatoes.) The results indicated an average 10-point reduction in systolic blood pressure and a 9-point drop in diastolic pressure. The researchers considered this reduction to be significant.
You can find this inexpensive supplement in your local health food store or online.
Recently, I’ve been addressing the issue of statin drugs in ETR. If you take these drugs or know someone who does, it’s important to understand the risks. And I hope I’ve convinced you that you can’t count on the drug companies or most doctors to reveal them.
Here’s just one example …
By blocking the production of cholesterol in the liver, statins also block the production of Coenzyme-Q10. A Columbia University study found that CoQ10 levels were reduced by half after only 30 days of statin treatments. People who take statins need to know this, because CoQ10 is vital for producing muscular energy. And a lack of this nutrient can cause the heart (which is a muscle) to function improperly, resulting in heart failure.
This is not news. Researchers established the relationship between CoQ10 and heart health years ago. It is also well known that statins are responsible for depleting the body of CoQ10. Yet, very few doctors who prescribe these drugs make this known to their patients.
So, after reading what I’ve been writing, if you still believe you should be taking a statin drug … now you know that it is imperative for you to also supplement with CoQ10.
[Ed. Note: We want to hear from you. If you would like to comment on the potential benefits vs. the dangers of cholesterol-lowering drugs, please visit the ETR Speak Out forum.]
Most doctors now understand that inflammation is a major risk factor for heart attack and stroke. Although inflammation itself is very hard to measure, when it is present in the body the liver will secrete a substance called C-reactive protein (CRP).
CRP is a very reliable indicator of a person’s risk of heart disease and stroke. A recent study of men, published in the New England Journal of Medicine, shows that those with higher levels of CRP have a three times greater risk of heart attack than those with normal levels. Research also shows that people with very low CRP levels rarely suffer heart attacks.
So, how do you lower the CRP in your blood? You could do it with statin drugs … as long as you don’t mind increasing your risk of cancer and other dangerous side effects.
Or … you could exercise. Research has proven that exercise lowers CRP rapidly, and by a significant amount. A recent study showed a 41% reduction that was attributed to exercise, significantly greater than the reduction that was achieved using drugs.
(Reference: Daily Dose e-letter)
Two recently published studies suggest that a healthy diet that includes almonds can reduce two of the primary risk factors for heart disease: high cholesterol and elevated C-reactive protein (a marker for internal inflammation). Not only that, but both studies (published in the European Journal of Clinical Nutrition and the American Journal of Clinical Nutrition, respectively) show that a diet rich in almonds can accomplish this as well as or better than first-generation statin drugs.
In addition to having heart-healthy monounsaturated fat, almonds are the most nutritionally dense nut. They are an excellent source of vitamin E, magnesium, potassium, calcium, iron, protein, and fiber.