source: http://www.doctoryourself.com/tobacco.html
"Winston Man" Blows Whistle
on Tobacco Ads
Tobacco Travesty
by Anthony DiSiena, D. C.
(Dr. DiSiena was one of my best chiropractic
students in 1994 when he wrote this article, which is abridged and reprinted
with his permission.)
"We don't smoke the crap. We just sell
it. We reserve the right to smoke for the young, the poor, the blacks
and the stupid." This was how the R J. Reynolds executives responded to
Dave Goerhtz's question of why they were not smoking. None of the tobacco
executives smoke. They are aware of the deadly consequences of using their
product as intended. In fact, those same tobacco executives do not allow
smoking in their offices. It seems that they are familiar with the clear
and present danger of second hand smoke.
Dave Goerlitz knows the tobacco industry
well. He was the Winston Man for a number of years. He was paid well, $100,000
for twenty six days' work, to addict 5,000 United States children a day
to smoking. Why 5,000? Simple, the tobacco companies need 5,000 kids to
start smoking each day to replace the 1,200 US smokers that quit each day,
and the smokers who die each day of nonsmoking related causes. The total
number of US smokers lost per day to the tobacco industry is 5,000. The
tobacco industry calls children replacement smokers. Of course selling
tobacco to someone under 18 years old is illegal. Sting operations reveal
that many stores sell tobacco to minors, and most vending machines do not
check people's ages.
In his role as a model, Dave's job was
cast to be a smoking GI Joe. In the advertisements Dave was pictured rappelling
down mountains, flying helicopters, and lighting cigarettes under a jet's
wing. Jet wings contain fuel tanks. Lighting a cigarette under highly flammable
jet fuel would seem an extremely risky proposition to an adult. But to
a teenage boy, the target of the advertisements, it is a macho thing to
do. Most teenage boys want to be macho. Similar advertisements are directed
to teenage girls in the Barbie doll image.
Dave points out advertising thrives on
the dramatic, not the logical. The tobacco companies use advertisements
better than any other industry in the world. In fact, the tobacco companies
invested four billion dollars last year advertising their product in the
United States alone. They use the cleverly designed "Camel Joe" to lure
children. Camel Joe, an Alf-like character, was deliberately designed in
the image of large male genitalia. This image is the reason why most teenage
boys that smoke choose Camels.
The tobacco industry executives know that
smoking during pregnancy causes the death of over 3,000 fetuses and causes
babies to be born weighing only two to three pounds. They know children
of parents who smoke are much more likely to develop asthma and leukemia
than children of nonsmokers. Yet they deliberately cast a woman who was
seven months pregnant in a tobacco advertisement. They clearly wanted to
throw a smokescreen over the issue and thereby continue to increase their
profits.
Cigarette smoke kills 450,000 a year
in the US (50,000 of whom are nonsmokers).
Profits are the bottom line for the tobacco
companies. The tobacco executives do not care about the millions of people
around the world each year that their product is killing. The tobacco companies
are ardently striving to increase tobacco consumption. But tobacco consumption
has been decreasing in the United States. What did the tobacco companies
do to increase production? With the aid of the United States government,
the tobacco companies are aggressively marketing increasing amounts of
tobacco sold abroad. The advertisements the tobacco companies use overseas
are reminiscent of the advertisements they used in the US in the 1940s.
At that time advertisements touted the health benefits of smoking even
though tobacco executives knew the opposite was true. Of course no warning
labels were printed on the packages. Since it costs only six cents to manufacture
a pack of cigarettes, which sell for over $2.50 a pack (1994) in vending
machines, the tobacco executives are obviously lining their pockets at
record rates with this blood money.
Due to the decrease in cigarette consumption
in the US many former smokers are able to share more happy events with
their loved ones than if they had continued smoking. The people they associate
with will also live longer lives. Today 120 nonsmokers per day will die
in the US from the direct effects of inhaling second hand smoke. It is
the equivalent of a jumbo jet crashing every third day. What would happen
if 120 whales died of an oil slick every day? Would the public and the
press be up in arms?
The tobacco companies are doing a wonderful
job of confusing the public. I call on all public policy makers to
show the RJR executives that although the USA contains "the young, the
poor, and the blacks," the country does not contain "the stupid." I call
on everyone to protect the lives of the nonsmokers by joining the rapidly
expanding ranks of concerned institutions which already ban the use of
this deadly drug.
(Remember: Tobacco kills EIGHT TIMES
more Americans in one year than the Viet Nam War did in ten years.)
Source: http://www.doctoryourself.com/allergies.html
I
don't know if the world is full of smart men bluffing
or imbeciles
who mean it.
(Morrie
Brickman)
Most allergies usually disappear while you wait if you use the
safest, most powerful, cheapest and most effective antihistamine-antitoxin in
existence: vitamin C. As Jacob Marley's ghost said to Ebeneezer Scrooge,
"You don't believe in me." Well, you don't, do you? How can a
simple vitamin replace a medical specialty, and I'm telling you, it
could. You could start a drive-in allergy clinic, with only one
prescription:
"Take C.
Forty dollars, please. Do you want fries with that?"
Wisdom is inherent
in simplicity and safety. Hippocrates, the father of medicine so-called,
said: "Of several remedies, the physician should choose the least
sensational." That is genius, and it is practical, reproducible
advice good for modern man. Vitamin C therapy is safe, simple and
effective.
So you question
this naive approach? Naturally, since we've all been taught that
anything safe and simple cannot possibly be medically effective. So I
give you the case of my friend Tim.
Tim brought in his
wife and family to talk about scarlet fever. They'd had a touch of it in
their family, and a touch is enough of that. We discussed vitamin C's
role as an antipyretic (fever-lowerer) and value as
an antibiotic. They were keen to focus on this. Just in passing, Tim
also mentioned some unspecified allergy problems. I briefly mentioned
that vitamin C had great usefulness there as well.
Tim called me a few
weeks later.
"Good
resolution with the fever," he said. "We gave all the kids
grams of vitamin C and only one of them had scarlet fever symptoms. That
was Jeffrey, and he got over it much faster than the doctor expected him
to."
"That's really
good, Tim," I said.
"There's more
to tell," he responded. "I was stung by a bee last week."
"And?"
"And I'm
allergic to bee stings."
Ulp.
He hadn't previously told me that.
"I have
medicine and an inhaler," Tim continued. "The whole kit
and kaboodle. When I was stung, I took 25,000
milligrams of vitamin C in the first hour. By the end of the day, I'd
taken 100,000 milligrams. No symptoms at all. Not even any
swelling. You had to look hard to find where the sting was, even."
"But you used
your medicine, right?"
"No!" Tim
said. "That's the amazing thing. Normally I would have had to,
or I would probably die. But this time, all I did was the C. Talk
about an antitoxin-antihistamine! That vitamin C really works."
I was unnerved at
the high stakes Tim had played for, but impressed with his findings.
Allergy, like most
disease names, tells you little about cause and nothing about cure. Robert
F. Cathcart, MD, looks at allergy (and many other conditions as well) simply
in terms of how much vitamin C it takes to cure it. He has much
experience as a clinician and has published numerous papers on the topic.
And he is correct.
A young woman, age
20, was brought to see me once by her family. She was allergic to horses
and hay. Since she loved to ride, and her parents kept several horses in
their barn, this was a big problem. The young lady was not readily going
to change her eating habits, but was willing to take a lot of vitamin
C. It was effective, as she tells it:
"Whenever I
was taking 20,000 milligrams of vitamin C a day, I had no allergies at
all. The only time I got them back was when I drank beer. So I
either avoided beer, or if I drank, I took an extra 10,000 mg of C. I
never had problems with horses or hay again."
I had a client once
who was allergic to everything, literally. She said that she'd tested out
positive as allergic to 72 different substances. I'd never heard of that
severe a condition before, and apparently, neither had her allergist. He said
that she could take a "megadose" of perhaps 1,000 milligrams a
day. It was not doing anything. I suggested she take vitamin C to
bowel tolerance, and hold the C level just below the amount that caused loose
stools. This turned out to be nearly 40,000 milligrams a day.
She took all the C
she could hold. That was the end of her 72 allergies.
And I've seen more
of the same with children and teenagers, friends and neighbors, all ages and
stages.
Take enough C to be
symptom free, whatever the amount might be... but stay a few thousand
milligrams under the amount that would cause loose bowels.
Think about this:
what would actually happen if everyone were actually healthy? If each person
took vitamins? If doctors and hospitals and pharmaceuticals, all of
which prosper from sickness, were not needed? In America, there is a vested
interest in disease. There is no profit in prevention.
The United States
Recommended Daily Values (or Dietary Allowances, or Reference Intakes, or
whatever other claptrap they offer you) are forms or nutritional communism,
or dietetic socialism. The government-set levels are incontestably right
and ample for all, and that's the end of it. A socialist state might say
that you may earn your pay, but only keep a subsistence income, say a few
thousand dollars above the federal poverty level. Would your needs be
met with ten or twelve thousand dollars a year? Would you be best off that
way? Does the government have either the knowledge, or the right,
to decide either your financial needs or your nutritional needs for
you?
RDA's: one size
fits nobody.
Let's temporarily
assume that orthodox dietitians are correct when they tell us that vitamin
supplements can only cure vitamin deficiency diseases, and nothing
else. If this is true, when any disease is cured by supplements, it
indicates deficiency. If zinc speeds recovery from the common cold (and many
studies do confirm this), then people with colds are zinc deficient. If lots
of vitamin C shortens the intensity and duration of the common cold (and
there are dozens of scientific studies that prove this), then people with
colds are vitamin C deficient as well. The RDA's and pitiful American
intakes are therefore below the deficiency levels.
LAW: The quantity
of a nutritional supplement that cures an illness indicates the patient's
degree of deficiency. It is therefore not a megadose of the vitamin,
but rather a megadeficiency of the nutrient that we
are dealing with.
Allergies evidently
constitute one such megadeficiency.
You must use
vitamins correctly to get the job done. Large amounts work; small
amounts don't. The dose depends on the patient. Think big: you have to
use as much as it takes to get results. Dr. Frederick Robert Klenner
said, "If you want results, use adequate ascorbic acid. Don't send
a boy to do a man's job." If I were to die tomorrow, I'd want you
to remember that I told you this today: "Take enough C to be symptom
free, whatever that amount might be."
The safety of
vitamin C therapy is unassailable. Dr. Klenner writes, "Vitamin C is the
safest substance available to the physician."
Vitamin therapy:
don't knock it until you've tried it. And especially, until you have
personally read Nutritional Influences on Illness, by Melvyn Werbach, MD; How
to Live Longer and Feel Better by Linus Pauling; The Vitamins in
Medicine, by Bicknell and Prescott; Clinical Guide to the Use of
Vitamin C, edited by Lendon Smith, MD; The Vitamin C Connection,
by Emanuel Cheraskin, MD; A Physician's Handbook on Orthomolecular
Medicine, edited by Roger Williams; and Orthomolecular Psychiatry,
by David Hawkins, MD and Linus Pauling. Do not be dismayed by these
high-falutin' titles. "Orthomolecular" is
usually just another term for megavitamin. These are the books you want
to look into.
I raised my kids
all the way into college without either of them ever having a single dose of
an antibiotic, not even once.
Why? Because we used vitamins instead,
that's why. And this especially meant lots of
vitamin C. Vitamin C very effectively treated their influenzas and
mononucleosis; it promptly stopped their coughs and their bronchitis; it
lowered their fevers and cured their sore throats. I repeat: they never
once had an antibiotic. Because of the C, they never once needed an
antibiotic. It is not that kids won't get sick, because they do. Natural
healing is not about avoiding doctors and drugs. Natural healing is
about not needing doctors or
drugs. And orthomolecular therapy is about using vitamins instead of drugs.
Vitamin C is but
one of many vitamins, vitamins are but one part of
nutrition, and nutrition is but one aspect of health. And even then,
look what just the one vitamin can do.
Vitamin C
replaces antibiotics, antihistamines, antipyrretics,
antitoxics, and antiviral drugs at saturation
(bowel tolerance) levels. This is the single most inflammatory
statement in medicine.
"I Don't Believe
In Allergies"
An English friend of mine told me that he'd hardly even heard of
allergies until he came to the United States. "Allergies
were quite rare in Britain,"
he said. "In America
it seems everyone has them, children especially." If you asked Grandma, she might say the whole allergy business
is ridiculous. There are genuine allergies, of course: one would be the fatal result of transfusing the wrong
type of blood into a person. Anything else is simple by comparison, and
deserving of nutritional therapy.
First of all, what we now
label "allergies" could just as easily be called
"undernutrition" and I think should
be. The majority of Americans are demonstrably scorbutic, or on the very
verge of scurvy (McCormick, 1962). Insufficient vitamin C results in
exaggerated sensitivity to even average levels of irritants, toxins,
chemicals, pollution and microorganisms. Deficiencies of vitamins
A, B-complex and E frequently manifest as skin problems or hypersensitivity
to foods, stress, germs or shock. Millions of vitamin deficient but
overstuffed persons are literally waiting to be allergic to something. Food
that fills and fattens but doesn't fortify the body is like trying to build a
wall with bricks and no mortar: it will hold up only until you lean upon it.
Can you imagine how you'd
explain the theory of evolution to a classroom full of kids allergic to housedust? I can't see any way that humankind could
have evolved at all if people were always stopping to itch, scratch or
sneeze. Allergy shots have only been available in recent medical
history. So have allergies. So has our chemical-laden, overcooked,
overly processed, overly meaty-and-starchy
diet. If you look at someone cross-eyed and they get sick, they were
primed and ready by years of bad diet.
What's more,
"allergy" tells you nothing. In Botany class, I once learned that
plants turn towards the light because of phototropism. Phototropism
means "moves towards light". The name tells you nothing that
you couldn't have observed yourself. Same with allergies. Rashes,
hives, troubled breathing and such when gathered together in one body are
collectively called "allergy". When some people get near such
and such, they have an "allergic reaction". What do you do,
then? Just keep them away from what triggers the reaction. No milk,
no dust, no cats, no feathers, etc. Nothing concrete is
accomplished. How can avoidance be cure? If your son got sweaty palms,
hives or "butterflies" every time he telephoned a girl to ask her
for a date, would you conclude that he's allergic to women and send him to a
monastery? Of course not. You'd find out why he got so nervous and
strengthen him, encourage him and most of all allow him to get over it.
So why not do the same
for your body?
"Allergic" tells you nothing more than any other symptom. Symptoms
tell us that our body is not quite right. Naturopaths tell us that if our
body is not quite right, we should take a good look at the way we take care
of it. Check your diet first, not for the presence of "allergens"
but rather for an absence of nutrients. You can start with a saturation test
with vitamin C, as mentioned above.
Other questions to ask
yourself: Are you avoiding chemical preservatives and other unnecessary food
additives? Avoiding drugs, non-prescription and otherwise? Are you
getting enough rest? Do you need a cleansing fast? Eating a
near-vegetarian diet? These questions should replace battery after battery of
allergy tests.
Great-grandma might have
said (mine did, anyway) that you have to eat a peck of dirt before you
die. One of my brothers once confidently reassured me that I could eat
dog droppings, flies and all, and it still wouldn't kill me. Regardless
of the merits of that particular gem of wisdom, it is safe to say that a
naturally healthy body will not be troubled by allergies. The way to
have a naturally healthy body is to NOT eat as so many misguided consumers
do. As Dr. John A. Myers says in "The Role of Some Nutritional
Elements in the Health of the Teeth and their Supporting Structures"
from Annals of Dentistry (22)2, June 1958:
"Modern civilized
diet, after much processing, modification, staleness, and complete cooking,
produces children with rampant dental caries, skeletal defects, allergies and
fatigue, along with the emotional and nervous changes seen in the
experimental animals. (p. 38)"
Rather, the way to be
healthy is deceptively simple:
1.) Stop eating meat,
sugar, and junk food. . . or reduce as much as
possible.
2.) Instead, eat whole
grains, fruits, beans, sprouts, lightly cooked or raw vegetables, and take
vitamin food supplements (especially vitamin C).
3.) Clean out body wastes
by occasional juice fasts and an everyday natural diet which is high in fiber
and free of artificially colored or preserved foods..
This is more than
"folk" medicine. This is a real remedy for all folks.
Copyright C 2009, 2002 and prior years Andrew W. Saul.
Vitamin C—ascorbic acid
Vitamin C, also known as ascorbic acid, L-ascorbic acid, dehydroascorbic
acid, the antiscorbutic vitamin, L-xyloascorbic acid and
L-threo-hex-2-uronic acidy-lactone, is a much talked about vitamin, with
people claiming it as a cure-all for may diseases and problems - from
cancer to the common cold. Yet, this miracle vitamin cannot be
manufactured by the body, and needs to be ingested.
Vitamin C (Ascorbic Acid) is a very important essential nutrient, that
is, we must obtain it from diet. It is found only in the fruit and
vegetable foods and is highest in fresh, uncooked foods. Vitamin C is
one of the least stable vitamins, and cooking can destroy much of this
water-soluble vitamin from foods.
In recent years, the C of this much-publicized vitamin has also stood
for controversy. With Linus Pauling and others claiming that vitamin C
has the potential to prevent and treat the common cold, flus, and
cancer, all of which plague our society, concern has arisen in the
medical establishment about these claims and the megadose requirements
needed to achieve the hoped-for results. Some studies suggest that these
claims have some validity; however, there is more personal testimony
from avid users of ascorbic acid than there is irrefutable evidence.
There has also been some recent research that disproves the claims about
treatment and prevention of colds and cancer with vitamin C. However,
in most cases, studies showing vitamin C to be ineffective using lower
dosages than Dr. Pauling recommended. Overall, vitamin C research is
heavily weighted to the positive side for its use in the treatment of
many conditions, including the common cold.
C also stands for citrus, where this vitamin is found. It could also
stand for collagen, the protein "cement" that is formed with ascorbic
acid as a required cofactor. Many foods contain vitamin C, and many
important functions are mediated by it as well.
Vitamin C is required in the synthesis of collagen in connective tissue,
neurotransmitters, steroid hormones, carnitine, conversion of
cholesterol to bile acids and enhances iron bioavailability. Ascorbic
acid is a great antioxidant and helps protect the body against
pollutants. Because vitamin C is a biological reducing agent, it is
also linked to prevention of degenerative diseases - such as cataracts,
certain cancers and cardiovascular diseases.
Ascorbic acid also promotes healthy cell development, proper calcium
absorption, normal tissue growth and repair, such as healing of wounds
and burns. It assists in the prevention of blood clotting and bruising,
and strengthening the walls of the capillaries. Vitamin C is needed for
healthy gums, to help protect against infection, and assisting with
clearing up infections and is thought to enhance the immune system and
help reduce cholesterol levels, high blood pressure and preventing
arteriosclerosis.
When there is a shortage of VITAMIN C, various problems can arise,
although scurvy is the only disease clinically treated with vitamin C.
However, a shortage of vitamin C may result in "pinpoint" hemorrhages
under the skin and a tendency to bruise easily, poor wound healing, soft
and spongy bleeding gums and loose teeth. Edema (water retention) also
happens with a shortage of vitamin C, and weakness, a lack of energy,
poor digestion, painful joints and bronchial infection and colds are
also indicative of an under-supply.
Since ascorbic acid is a water-soluble vitamin, toxic levels are not
built up or stored in the body, and any excess is lost mostly through
urine. If extremely large amounts are taken gastrointestinal problems
may appear, but will normalize when the intake is cut or reduced. To
determine a level where a person might experience discomfort is
difficult, since some people can easily stomach up to 25,000 mg per day,
while others start having a problem at 600 or 1,000 mg. Some people
using mega dose therapy of vitamin C may have side effects such as
gastrointestinal complaints including diarrhea, nausea and abdominal
cramps. These side effects normally stop as soon as high potency intake
is reduced or stopped.
Good sources of vitamin C are green leafy vegetables, berries, citrus fruits, guavas, tomatoes, melons, papayas, etc.
Ongoing research is looking at the clinical use of vitamin C in the prevention and treatment of human diseases
NATURAL SOURCES:
Acerola fruit, aloe vera juice, black
currant, broccoli, Brussels sprouts, cabbage, capsicum, cauliflower,
citrus fruits, citrus fruits, collards, currants, grapefruit, guava,
kale, lemons, mango, oranges, papayas, parsley, potatoes, rose hips,
spinach, strawberries, sweet peppers, sweet potatoes, tangerines,
tomatoes, watercress. Fermentation of sorbitol.
FUNCTION:
Essential for healthy teeth, gums &
bones; helps heal wounds, scar tissue, & fractures; prevents scurvy;
builds resistance to infection; aids in the prevention & treatment
of the common cold; gives strength to blood vessels; aids in the
absorption of iron. It is required for the synthesis of collagen, the
intercellular "cement" which holds tissues together. It is also one of
the major antioxidant nutrients. It prevents the conversion of nitrates
(from tobacco smoke, smog, bacon, lunch meats, & some vegetables)
into cancer-causing substances. According to Dr. Linus Pauling, the
foremost authority on Vitamin C, Vitamin C will decrease the risk of
getting certain cancers by 75%.
Source: http://www.doctoryourself.com/timeline.html
A Timeline of Vitamin Medicine
by Andrew W. Saul
Don't get bogged down by silly claims that multiple vitamins kill, or that antioxidants are bad for you. It is high time to take a look at the record, and review what published medical research actually has been saying for eight decades.
1935 Claus Washington Jungeblut, MD, professor of bacteriology at Columbia University, first publishes on vitamin C as prevention and treatment for polio; in the same year, Jungeblut also shows that vitamin C inactivates diphtheria toxin.
1936 Evan Shute, MD, and Wilfrid Shute, MD, demonstrate that vitamin E-rich wheat germ oil cures angina.
1937 Dr. Jungeblut demonstrates that ascorbate (vitamin C) inactivated tetanus toxin.
1939 William Kaufman, MD, PhD, successfully treats arthritis with niacinamide (vitamin B3).
1940 The Shute brothers publish that vitamin E prevents fibroids and endometriosis, and is curative for atherosclerosis.
1942 Ruth Flinn Harrell, PhD, measures the positive effect of added thiamine (B1) on learning.
1945 Vitamin E is shown to cure hemorrhages in the skin and mucous membranes, and to decrease the diabetic's need for insulin.
1946 Vitamin E is shown to greatly improve wound healing, including skin ulcers. It is also demonstrated that vitamin E strengthens and regulates heartbeat, and is effective in cases of claudication, acute nephritis, thrombosis, cirrhosis, and phlebitis; also, William J. McCormick, MD, shows how vitamin C prevents and also cures kidney stones.
1947 Vitamin E is successfully used as therapy for gangrene, inflammation of blood vessels (Buerger's disease), retinitis, and choroiditis; Roger J. Williams, PhD, publishes on how vitamins can be used to treat alcoholism.
1948 Frederick R. Klenner, MD, a board-certified specialist in diseases of the chest, publishes cures of 41 cases of viral pneumonia using very high doses of vitamin C.
1949 Dr. Kaufman publishes The Common Form of Joint Dysfunction.
1950 Vitamin E is shown to be an effective treatment for lupus erythematosus, varicose veins, and severe body burns.
1951 Vitamin D treatment is found to be effective against Hodgkin's disease (a cancer of the lymphatic system) and epithelioma.
1954 Abram Hoffer, MD, PhD, and colleagues demonstrate that niacin (vitamin B3) can cure schizophrenia; the Shutes' medical textbook Alpha Tocopherol in Cardiovascular Disease is published; and Dr. McCormick reports that cancer patients tested for vitamin C were seriously deficient, often by as much as 4,500 milligrams.
1955 Niacin is first shown to lower serum cholesterol.
1956 Mayo Clinic researcher William Parsons, MD, and colleagues confirm Hoffer's use of niacin to lower cholesterol and prevent cardiovascular disease; Dr. Harrell demonstrates that supplementation of the pregnant and lactating mothers' diet with vitamins increases the intelligence quotients of their offspring at three and four years of age.
1957 Dr. McCormick publishes on how vitamin C fights cardiovascular disease.
1960 Dr. Hoffer meets Bill W., cofounder of Alcoholics Anonymous, and uses niacin to eliminate Bill's longstanding severe depression.
1963 Vitamin D is shown to prevent breast cancer.
1964 Vitamin D is found to be effective against lymph nodal reticulosarcoma (a non-Hodgkin's lymphatic cancer).
1968 Linus Pauling, PhD, publishes the theoretical basis of high-dose nutrient therapy (orthomolecular medicine) in psychiatry in Science, and soon after defines orthomolecular medicine as "the treatment of disease by the provision of the optimum molecular environment, especially the optimum concentrations of substances normally present in the human body."
1969 Robert F. Cathcart, MD, uses large doses of vitamin C to treat pneumonia, hepatitis, and, years later, acquired immune deficiency syndrome (AIDS).
1970 Dr. Pauling publishes Vitamin C and the Common Cold and Dr. Williams publishes Nutrition Against Disease.
1972 Publication of The Healing Factor: "Vitamin C" Against Disease by Irwin Stone, PhD.
1973 Dr. Klenner publishes his vitamin supplement protocol to arrest and reverse multiple sclerosis. So does Dr. HT Mount, reporting on 27 years of success using thiamine. Also: Ewan Cameron, MD, and Linus Pauling publish their first joint paper on the control of cancer with vitamin C, two years after Cameron began using high-dose IV vitamin C.
1975 Hugh D. Riordan, MD, and colleagues successfully use large doses of intravenous vitamin C against cancer.
1977 Alfred Libby, MD, and Irwin Stone present findings that the use of high doses of vitamins hastens and eases withdrawal from highly-addictive drugs.
1981 Dr. Ruth F. Harrell and colleagues demonstrate that very high doses of nutritional supplements help overcome learning disabilities in children, and bring about highly significant improvement to those with Down syndrome.
1982 In Japan, Murata, Morishige, and Yamaguchi show that vitamin C greatly prolonged the lives of terminal cancer patients.
1984 Robert F. Cathcart, MD, publishes on the vitamin C treatment of AIDS.
1986 Publication of How to Live Longer and Feel Better by Linus Pauling.
1988 Dr. Lendon H. Smith publishes Vitamin C as a Fundamental Medicine: Abstracts of Dr. Frederick R. Klenner, M.D.'s Published and Unpublished Work, now known as Clinical Guide to the Use of Vitamin C.
1990 American doctors successfully use vitamin C to treat kidney cancer, and in 1995 and 1996, other cancers.
1993 Large-scale studies show that vitamin E supplementation reduces the risk of coronary heart disease in men and women.
1995 Dr. Riordan and colleagues publish their protocol for intravenous vitamin C treatment of cancer.
2002 Vitamin E shown to improve immune functions in patients with advanced colorectal cancer, by immediately increasing T helper 1 cytokine production.
2004 Doctors in America and Puerto Rico publish more clinical cases of vitamin C successes against cancer.
2005 Research sponsored by the U.S. National Institutes of Health shows that high levels of vitamin C kill cancer cells without harming normal cells.
2006 Canadian doctors report intravenous vitamin C is successful in treating cancer.
2007 Harold D. Foster and colleagues publish a double-blind, randomized clinical trial showing that HIV-positive patients given supplemental nutrients can delay or stop their decline into AIDS.
2008 Korean doctors report that intravenous vitamin C "plays a crucial role in the suppression of proliferation of several types of cancer," notably melanoma. And, natural vitamin E is demonstrated to substantially reduce risk of lung cancer by 61%.
2009, 2010, 2012 Intravenous Vitamin C and Cancer Symposiums filmed and made available for free-access online. http://www.riordanclinic.org/education/symposium/s2009 (twelve lectures), http://www.riordanclinic.org/education/symposium/s2010 (nine lectures) and http://www.riordanclinic.org/education/symposium/s2012 (eleven lectures)
2011 Each 20 micromole/liter (µmol/L) increase in plasma vitamin C is associated with a 9% reduction in death from heart failure. Also, B complex vitamins are associated with a 7 percent decrease in mortality, vitamin D with an 8 percent decrease in mortality.
2012 Vitamin C shown to prevent and treat radiation-damaged DNA.
2013 B-vitamin supplementation seen to slow the atrophy of specific brain regions that are a key component of the Alzheimer's disease process and are associated with cognitive decline.
2014 In patients with mild to moderate Alzheimer's disease, 2,000 IU of vitamin E slows the decline compared to placebo. Data from 561 patients showed that those taking vitamin E function significantly better in daily life, and required the least care. Vitamin C greatly reduces chemotherapy side effects and improves cancer patient survival.
For specific references on these subjects, just copy and paste any of the brief descriptions above into a search engine and press "enter." Doctors and reporters that say "they have not seen any good evidence that vitamins cure disease" are telling you the truth: yes, they have never seen it. That's not because it isn't available; it's because they have never done even this simple step.
Copy, paste and search. There is a whole body of knowledge out there. Take a look and decide for yourself.
Boost muscle tone with these
seven essential nutrients Boost muscle tone with these seven essential
nutrientsCalories aren't the only things that count when it comes to a
jaw-dropping body: If you aren't eating the right nutrients, you aren't
going to slim down or build strong, sexy muscles.
See, every time
you curl or press, you're actually breaking down your muscles, causing
microtears in the fibers. It's when you're resting that your body
rebuilds and strengthens your muscles-and in order do so, they need the
proper fuel, including these seven vitamins and minerals, identified by
experts as a sort of menu for muscle. Follow the pros' recommendations
for getting your daily dose of each through food or supplements, and
you'll see and feel a difference from head to toe.
1. Vitamin C: Adding color to
your plate may help you add definition to your arms. Vitamin C-found in
all fruits and vegetables "is responsible for the health of the blood
vessels, which support the muscles' needs for oxygen and nutrients,"
says John Cuomo, Ph.D., of USANA Health Sciences, a company that
develops and manufactures nutritional supplements. And the better
stocked your muscles are, the better they can work and the quicker they
recover. Orthopedic surgeon Leon Popovitz, M.D., of NY Bone and Joint
Specialists, adds that vitamin C is a building block of collagen, a
material that your body then uses to build bones and muscles.
How
much? The National Institutes of Health recommends 75 mg daily, which
you can get from a medium orange, half a red bell pepper, or a cup of
strawberries.
2. Fish oil: With the ability to
enhance the effects of weight training by increasing blood flow to the
muscles, reducing muscle protein breakdown, and decreasing inflammation
for faster recovery, Cuomo says we should think of omega 3s-the fatty
acids found in fish oil-as a secret weapon for toning up. It doesn't
hurt that omega-3 fatty acids also improve insulin sensitivity, which
helps prevent diabetes.
How much? The American Heart Association
recommends eating two 3.5-ounce servings of fatty fish (such as salmon,
mackerel, herring, lake trout, sardines, or albacore tuna) each week. If
fish make you gag, consider a 1,000- to 3,000-milligram (mg) supplement
of DHA and EPA a daily. Vegetarians and vegans can find omega-3s in
flax seed, chia seeds, hemp seeds, walnuts, and algae-based supplements.
3. Calcium: "Calcium is one of
the two most important nutrients our body needs for healthy and strong
bones and muscles," Dr. Popovitz says. Every time you lift a dumbbell,
your muscle contracts, and this mineral gives muscles that cue to
contract-and, therefore, grow.
How much? Dr. Popovitz recommends
at least 1,200 mg a day. You can get your daily dose through foods like
dairy products, green veggies, and fortified dairy-free milk, or a
supplement. If you prefer a pill, choose one with D, which your body
needs to absorb calcium. Stick to supplements with 500 to 600 mg of
calcium and take them hours apart, as your body can only take in that
much at a time.
4. Magnesium: While true
magnesium deficiency is rare in the U.S., Dr. Popovitz says most women
don't get enough of this mineral. Not good since it keeps things humming
when it comes to your muscles, in particular ensuring that your heart
is thumping at a steady beat. Bonus: It's great for helping alleviate
muscle cramps and soreness, whether you're achy from weight lifting or
PMS.
How much? The National Institutes of Health recommends 310
to 320 mg a day, but Dr. Popovitz says there's no harm increasing your
intake to 400 mg if you are lifting weights three or more days a week.
In addition to supplements, you can find magnesium in spinach, nuts,
legumes, and whole grains, or soak it in via a relaxing epsom salt bath.
5. B vitamins: This gang
includes B1 (thiamin), B2 (riboflavin), B3 (niacin), B6 (pyridoxine), B7
(biotin), and B12 (cobalamin), each essential for overall health but
become even more important when you're actively trying to grow muscle
and get stronger, Cuomo says, as Bs play a role in everything from
protein metabolism and energy production to maintaining healthy nerves
and breaking down fat and carbs.
How much? Most people consume
adequate amounts of the Bs through their diets, as these vitamins are
found in foods such as whole grains, eggs, lean meats, legumes, nuts,
leafy greens, and fortified cereals. However, B12 is only found in
animal sources, so vegetarians and vegans may want to consider taking a
supplement or using fortified foods and drinks to obtain 2.4 micrograms
(mcg) daily.
6. Vitamin D: From scientists in
ivory towers to your corner pharmacist, it seems everyone is touting
the powers of the "sunshine" vitamin. Its list of potential powers
includes boosting mood, immunity, and muscle. "Vitamin D is required for
muscular contraction, function, and growth," Cuomo says. It's also
essential for bone growth and strength, and since skeletal muscles need a
strong base to build off of, you can't neglect your D.
How much?
Ideally you'd get adequate D through sun exposure, but then you'd have
to worry about skin cancer. Take a supplement of 4,000 to 6,000
international units (IU) of D3 every day instead, Cuomo recommends, and
if you are concerned, see your doctor for a simple blood test to measure
you D levels and determine if you are deficient and need a higher
dosage.
7. Vitamin E: The handful of
almonds you reach for after a workout not only provides protein, healthy
fats, and fiber, it's also a good source of vitamin E. "This
antioxidant helps cell membrane recovery from oxidative stress, such as
exercise," Cuomo says. And the fast your muscles recover, the faster
they'll grow.
How much? This is definitely one case where more is
not better, as doses above 300 mg daily may lead to nausea, stomach
pain, weakness, or even death. Stick closer to the recommended 15 mg a
day by skipping supplements and eating nuts and seeds.
source: www.yahoo.com
Who says cancer prevention is expensive?
One may—or may not—take notice of this, but majority of the following can be found in his kitchen. By just simply incorporating these nature-given ingredients to his diet, one gets a clearer shot to living a healthier, longer life.
1. Guyabano
Otherwise known as the custard apple, Guyabano is deemed one of the miracle cures for cancer.
In the study, “Journal of Medical Chemistry,” 14 structurally-diverse Annonaceous acetogenins, found in Guyabano extract were identified and tested for their ability to prevent the growth of adriamycian resistant human mammary adenocarcinoma cells.
According to a research in 1976, a chemical found in Guyabano is about 10,000 times more powerful and effective than Adriamycin, a drug used for chemotherapy.
2. Broccoli
Vegetables such as cauliflower and broccoli have cancer-fighting properties. But among others, broccoli alone has an ample amount of sulforaphane, a compound that strengthens the body’s protective enzymes and flushes out cancer-causing chemicals.
It helps fight: breast, liver, lung, prostate, skin, stomach, and bladder cancers. The more broccoli intake, the better.
3. Berries
All kinds of berries contain cancer-fighting phytonutrients.
Black raspberries have very high concentrations of phytochemicals called anthocyanins, which slow down the growth of premalignant cells, while keeping new blood vessels from forming (and potentially feeding a cancerous tumor). Berries help fight: colon, esophageal, oral, and skin cancers.
4. Tomatoes
The “best dietary source of lycopene,” it contains a carotenoid that gives tomatoes their red hue. Tomatoes help in stopping endometrial cancer cell growth, according to a study in “Nutrition and Cancer.” It also fights lung, prostate, and stomach cancers. Endometrial cancer kills nearly 8,000 people yearly.
Patients can benefit more from taking cooked tomatoes (e.g. pasta sauce), for the process of heating it increases the amount of lycopene one’s body can absorb.
5. Walnuts
Walnuts’ phytosterols (cholesterol-like molecules found in plants) can block estrogen receptors in breast cancer cells, possibly slowing down the cells’ growth.
Chewing on an ounce of walnuts once a day may yield the best benefits.
6. Garlic
Phytochemicals (chemical compounds found in plants) in garlic stops the formation of nitrosamines, carcinogens formed in the stomach (and in the intestines, in certain conditions).
The Iowa Women’s Health Study found that women with the highest amounts of garlic in their respective diets had 50 percent lower risk of having certain colon cancers. Garlic helps fight breast, colon, esophageal, and stomach cancers.
7. Beans
A Michigan State University study showed that black and navy beans “significantly” reduced colon cancer incidence in rats. A diet rich in legumes increases levels of fatty acid butyrate, which in high concentrations, provide a protective barrier against cancer growth.
8. Egg Yolk
Egg yolk, along with green and leafy vegetables, avocado, beans, carrots, apricots, and pumpkins, provides folic acid, a form of the water-soluble vitamin B9 which is synthetically produced and used in fortified foods and supplements. Egg yolk helps one’s deoxyribonucleic acid (DNA) replicate properly and protect it during radiotherapy.
9. Oily Fish
It provides long-chain Omega-3, a powerful anti-inflammatory in the body. Oily fish also contains vitamin A, an important nutrient in the fight against cancer.
10. Sunflower Seeds
Sunflower seeds are high in zinc and vitamin E. Zinc aids vitamin C in accelerating healing time, which is important in keeping one’s prostate healthy.
source: www.yahoo.com
Artichokes
Fermented foods such as yogurt are weight-loss wonders because they're packed with probiotics, the healthy bacteria that live in your gut, help your body digest food, and regulate metabolism, says registered dietitian and SuperKids Nutrition founder Melissa Halas-Liang. "But prebiotics, which probiotics must feed off of in order to survive, are equally important. Research shows that prebiotics support weight loss by helping you feel more satisfied--and that means less reaching for junk food." Artichokes are an ideal source of prebiotics, as are other veggies high in soluble fibers such as leeks, garlic, oats, and soybeans. Artichokes are also packed with filling fiber and protein, so consider using canned hearts to top your salad or round out a pasta dish.
Plain ol' water
Okay, it's not exactly a food, but sipping water ensures you don't mistake thirst for hunger, says registered dietitian Keri Gans, author of The Small Change Diet. "Water fills you up so that you eat less." And drinking it cold may even help speed up your resting metabolism a tiny bit-say, by about 50 calories a day if you sip six cold cups--according to a study published in The Journal of Clinical Endocrinology and Metabolism. Make it feel fancier by adding seasonal fruits like watermelon and strawberries or herbs such as ginger and mint. Leaving a cool dispenser--we like Prodyne Fruit Infusion Pitcher, which has a removable rod to hold fruit--out on the counter will help remind you to pour yourself a tall glass.
Chocolate
It's not too good to be true. One study found that regular chocolate eaters were actually slimmer than people who didn't indulge as often--even though they ate slightly more calories overall and exercised no longer than the control group. Why? "When you deprive yourself, you're ultimately more likely to overeat," says Gans. "If you take the guilt factor away, there's a better chance you'll eat chocolate in moderation, and only until you feel satisfied." Another theory is that chocolate increases levels of feel-good hormones serotonin and dopamine in your brain, which has a calming effect so you're less likely to keep eating to self-soothe, says Halas-Liang.
Almond butter
High-protein, high-fiber, and healthy-fat-packed nuts are filling and satisfying. In fact, research published in the journal Obesity shows that people who eat a small portion of nuts two or more times a week are less likely to gain weight than those who don't. And even though nuts are caloric, some research suggests that the body may absorb only about 15 percent of their calories, says Halas-Liang. "It's hard to eat only one serving of nuts, so I'm a big fan of almond butter, which adds a lot of flavor to snacks," says Gans. It's also an even better source of magnesium than peanut butter, a mineral that helps support a healthy metabolism. Try adding a tablespoon to oatmeal or a smoothie at breakfast or spreading it on whole-grain crackers for an afternoon snack.
Cottage cheese
"I don't think any other type of cheese is as filling, and it has tons of protein and calcium," says Gans. "I recommend the low-sodium kind to avoid bloat." More proof that enjoying low-fat diary such as cottage cheese may be slimming: Research done at the University of Tennessee found that people who ate three to four servings of calcium-rich dairy a day could consume 150 to 200 more overall calories and still lose weight when compared to those who ate two servings a day or less. Other studies associate being low on calcium with higher levels of body fat, potentially because conjugated linoleic acid in dairy helps your body burn fat. "The secret is to use healthy staples as toppings, not just as diet foods," says Gans. Top a baked sweet potato with pesto and cottage cheese, stir it into oatmeal, or add to pasta.
Avocados
The mild, nutty-flavored fruit is high in appetite-suppressing healthy fats, meaning it doesn't spike blood sugar levels and can take up to six hours to fully digest. Avocadoes are also rich in L-carnitine, an amino acid that may fuel your metabolism. "Research suggests that people who eat avocadoes have lower BMIs and smaller waist circumferences," says Halas-Liang. "It's because of the satiating combo of high water volume, fiber, and healthy fat." Try swapping a serving--about one quarter of an avocado--for butter or mayonnaise on sandwiches to help fill you up, and fold slices into eggs for extra flavor.
Raspberries
"Raspberries are a skinny staple because they help keep you full," says Gans. "They have more than 85 percent water volume to ward off dehydration and 8 grams of fiber per one-cup serving." Lay raspberries on a baking sheet and freeze overnight before transferring to a freezer bag. They taste delicious on hot summer days.
Eggs
If you're a granola bar or bagel woman, try giving your breakfast a protein makeover. "Eggs enhance satiety, which lowers overall energy intake," says Halas-Liang. People who eat higher amounts of protein at breakfast feel more satisfied and are less likely to reach for unhealthy snacks later on, according to Obesity. In fact, a high-protein breakfast may keep you from eating an extra 200 calories during nighttime snacking. Hard-boil eggs at night and pop them in the fridge, then have them with fruit for an on-the-go morning meal.
Spinach
"You can eat volumes of veggies for a lot less calories than most other foods," says Gans. "Spinach, in particular, is a good choice because it's full of iron to help keep your energy levels up, allowing you make better food choices." Iron is also necessary to deliver oxygen to your cells, which they need for energy and to burn fat. For women, the recommended daily allowance of iron is 18 mg, and simply adding a side of cooked spinach to a meal offers 6 mg. Squeeze a vitamin-C-rich lemon over a cup of steamed spinach to help your body better absorb the mineral.
Pickles
"Pickles are wonderful snacks because they satisfy a craving for something crunchy or salty, but have so few calories that you may burn more digesting them than eating them," says Gans. "Go for the Kosher dill kind, which are lower in sodium." We think they're best eaten the old-fashioned way, so grab a spear and crunch away.
There are tons of misguided information about the benefits of taking vitamins. You have to watch this video to open your mind about the facts to regain your health in a much cheaper way.
It is popular in Japan to drink water immediately after waking up every morning. Furthermore, scientific tests have proven its value.
Apparently, for old and serious diseases, as well as modern illnesses, the water treatment had been found successful by a Japanese medical society as a 100% cure for the following diseases:
Headache, body ache, heart system, arthritis, fast heart beat, epilepsy, excess fatness, bronchitis asthma, TB, meningitis, kidney and urine diseases, vomiting, gastritis, diarrhea, piles, diabetes, constipation, all eye diseases, womb, cancer and menstrual disorders, ear nose and throat diseases.
METHOD OF TREATMENT:
1. As you wake up in the morning before brushing teeth, drink 640 ml (21.6 oz) of water;
- The water must not contain fluoride;
- There is another version of this therapy on Yahoo! News, but they recommend drinking in the morning 1.5 liters (50.7 oz) of water. In my opinion this is a deception, because drinking too much water is dangerous to your health:
"The opposite of dehydration is a condition known as hyponatremia, which means "low sodium" and is sometimes referred to as water intoxication.
Drinking too much water in too short a time overwhelms the kidneys and can cause a sudden drop in blood sodium levels. Sodium is one of the body's electrolytes (the others are potassium, chloride and bicarbonate). A drop in sodium leads to water entering the brain, causing it to swell. Results include lethargy, disorientation, confusion, seizures, coma and death." (Source)
"Rapid intake of too much water floods the inside of cells when sodium is depleted. This sodium depletion, called hyponatremia, can rupture the cells, either from extra pressure on the cells from without, or from pressure within flooded cells.
Generally speaking, we hit the danger zone when we take in more water than what our kidneys can process in a hour. And for someone with extremely healthy kidneys that is about 30 oz. of water in a hour (please don’t drink that much!). Drinking too much water in rapid succession can prove fatal and should definitely be avoided." (Source)
2. Brush and clean the mouth but do not eat or drink anything for 45 minute;
3. After 45 minutes you may eat and drink as normal;
4. After breakfast, lunch and dinner do not eat or drink anything for 2 hours;
5. Those who are old or sick and are unable to drink 4 glasses of water at the beginning may commence by taking little water and gradually increase it to 4 glasses per day;
6. The above method of treatment will cure diseases of the sick and others can enjoy a healthy life;
The following list gives the number of days of treatment required to cure/control/ reduce main diseases:
1. High Blood Pressure - 30 days
2. Gastric - 10 days
3. Diabetes - 30 days
4. Constipation - 10 days
5. Cancer - 180 days
6. TB - 90 days
7. Arthritis patients should follow the above treatment only for 3 days in the 1st week, and from 2nd week onwards - daily.
This treatment method has no side effects, however at the commencement of treatment you may have to urinate a few times. It is better if we continue this and make this procedure as a routine work in our life.
source: www.yahoo.com
1: Avoid Temptation
"My husband and I keep very little food in the house. We cook just enough for the two of us, so there are few leftovers in the fridge, and we don't keep fattening snacks around. If either of us has a craving for something -- my favorite is pizza -- we're forced to go out for it."
--Erin O'Reilly, 20, Atlanta
Why It Works:
Erin and her husband have joined forces to make their home a temptation-free zone - a way to ensure that they both win at weight loss. But eliminating snacks completely can backfire (even Erin admits to cravings). The trick is to stock up on healthy snacks, like fruits, vegetables, popcorn and rice cakes.
2: Fill Up On Fiber
"To boost my fiber intake, I mix a high-fiber cereal with my Cheerios and eat a lot more fruits and vegetables."
--Amy Rayko, 27, Chicago
Why It Works:
The American Heart Association advises getting at least 25 grams of fiber daily to help ward off disease. A USDA study found that increasing fiber intake from 12 to 24 grams blocks the absorption of up to 90 calories a day. But beware: If you adopt Amy's tips all at once, you may be plagued by cramping and bloating. Zelman suggests adding a few sprinkles of high-fiber cereal (with at least five grams per serving) to your regular brand, working toward a 50-50 ratio over the course of a few weeks. And, most important, drink plenty of fluids.
3: Plan Your Meals
"As a vegetarian, I need to be extra careful about getting enough protein and B vitamins. To help me keep track, I plan out daily menus for each week, so I know I'm meeting my body's needs."
--Holly Snyder, 42, State College, Pennsylvania
Why It Works:
Eating healthfully does require some advance though, and taking the time to evaluate your body's nutritional needs is an integral part of the process. But Holly's meticulous attention to meal planning may not be realistic for everyone. The solution: Take baby steps. First, keep a food diary for at least a week, so you can identify what nutrients you're lacking, how many calories you're taking in, etc., suggests Joan Knoll, R.D., a dietitian at the University of Colorado Health Sciences Center's Weight Management Center. Then make small corrections: an extra serving of vegetables one day, two extra servings of fruit the next.
4: Add a Protein Punch
"Instead of eating just oatmeal or cereal, I scramble an egg every morning as well. Since I started adding protein to my breakfasts, I have a lot more energy to get through my morning workout."
--Laura Katz, 26, Chelmsford, Massachusetts
Why It Works:
Typical breakfast fare -- a bagel and cream cheese, a muffin, fruit -- doesn't always offer enough protein to keep you going all morning (especially if you exercise). A morning meal should supply at least a quarter of your daily needs for calories, protein, fiber and fat, according to Liz Applegate, Ph.D., a sports nutritionist and author of Eat Smart, Play Hard (Rodale Press, 2001).
5: Don't Drink Calories
"I stay away from caloric beverages like soda. I even skip juice and eat whole fruit instead."
-- Laura Gatland, 24, Chicago
Why It Works:
Few of us remember to count the calories we drink -- and some drinks can be surprisingly caloric. Even worse, Purdue University researchers found that people who consumed 450 calories' worth of jellybeans instinctively reduced their caloric intake the rest of the day, while those who drank 450 calories' worth of soft drinks didn't. But not all drinks are unhealthy. "Citrus juices, in particular, are a great way to get vitamin C, especially if you're on the go," says Zelman. Just stick to a four-ounce glass (roughly 50 calories).
6: Graze All Day
"I carry around healthy snacks -- pretzels, carrots, fruit, nuts and low-fat granola -- to nibble on all day."
--Nichole Marioni, 29, Boston
Why It Works:
Eating several small meals a day keeps your blood-sugar levels stable, so you suffer fewer energy highs and lows. If you're not careful, though, you could end up eating more than you think. Measure out individual half-cup servings before you start the day.
7: Cut Caffeine
"I no longer rely on coffee to keep me going in the morning, and I actually feel more energized now. I hardly ever get that slump I used to feel by lunchtime."
--Stephanie Mohr, 27, Findlay, Ohio
Why It Works:
Stephanie's right -- caffeine may give you a temporary lift, but it won't sustain you. Too much can also disrupt your sleeping patterns, making you feel groggy in the morning. But it's important not to quit cold turkey, or you'll suffer withdrawal symptoms(headaches, irritability and jitteriness). Gradually dilute your morning cup with decaf, or eliminate one diet soda a day. Keep track of hidden caffeine sources, like coffee-flavored ice cream and yogurt, and some pain relievers.
8: Get at Least Five a Day
"I keep a dish of fruit and a container of celery and carrot sticks on my desk. Now, instead of going to the vending machine for a snack, I just reach into my bowl."
--Tracy Weaver, 31, Bellefonte, Pennsylvania
Why It Works:
Anyone who meets the five-a-day goal deserves an A for effort; the phytochemicals found in fruits and vegetables can slow aging and protect you from disease. But researchers agree that give servings in a minimum. You should be getting almost double that. For extra protection, be sure that the fruit bowl's filled with lots of different-colored fruits and vegetables, to ensure that you get a broad spectrum of disease-fighting compounds.
9: Downsize Portions
"I bought a food scale and started measuring out my portions. I was shocked to see that I'd been eating four or five servings of pasta without knowing it."
--Jessica Matyascik, 29, New York City
Why It Works:
Measuring pasta and cereal, as well as weighing meats and cheeses, can save hundreds of calories a day. A half cup of cooked grains or pasta, three ounces of meat or poultry, four ounces of fish, a cup of yogurt and an ounce of hard cheeses all count as a single serving. Even if you feel confident eyeballing portions, use a scale or measuring cup every few weeks to remind yourself; without a refresher course, people get less and less accurate, according to research.
10: Remember: Fat Can Be Your Friend
"I try to include a small amount of fat -- whether it's a drizzle of olive oil, a sprinkling of cheese or a smear of peanut butter -- in every snack or meal."
--Emily Lapkin, 27, New York City
Why It Works:
Without fat, your body can't absorb some antioxidants, such as lycopene, beta-carotene and vitamins D, K and E. New research also suggests that very low-fat diets may not be effective in the long run. People who follow a moderate-fat, reduced-calorie eating plan feel more satisfied and are better able to stick with a diet than people who restrict their fat intake to less than 20 percent of calories.
11: Don't Forget Water
"I always feel more refreshed in the morning after drinking a tall glass of water. It also keeps me from overeating at breakfast."
--Jill Shockey, 28, State College, Pennsylvania
Why It Works:
Water is essential to preventing fatigue and bloating and keeps your whole body functioning optimally. You need at least 64 ounces daily -- even more when you work out regularly. Keeping hydrated should be an ongoing process; drink an eight-ounce glass every two hours. That way, drinking water becomes a regular habit instead of a once-a-day chore.
