“Healthy nuggets of news
to keep your motor humming”

Welcome to our 15th issue of Healthy World Digest!

In this issue:

* Lemon as an herbal remedy, part 2

* Split exercise workout sessions use up 2x the calories

* Exercise beats meal manipulation for weight management

* Sex and the sun

* Herbal remedies for under arm perspiration, odor

* Spring cleaning for your body

* 3 Quick summer {health|wellness|health tips

* Fiber for life

* Recipe - Cooking with fresh parsley

Oh, and we wont harass you with numerous mailings or with articles that are longer than the War and Peace.

Just a few important, interesting, up to date, super beneficial health items that you could easily apply to you life or pass along to loved ones.

Just fill in the brief eZine subscription form & start to take charge of your life easily, today.

Again, getting and staying healthy isn't revolutionary. It's evolutionary. A little change here, a little there. Be persistent, consistent and patient and you'll do just fine.

* Lemon as an herbal remedy, part 2

We've written in previous issues on how to use your humble lemon as an herbal remedy I adore these juicy, dimpled, yellow globules.

So, we wrote another page on additional health benefits of lemon

Here's one. Use it as a condiment instead of unhealthy flavor enhancer and table salt. Just mix equal parts lemon zest, garlic & parsley. Add fresh basil for even more flavor.

Flavor fish, chicken and vegetables with this healthy, yummy flavor enhancer.

P.S. Oh, and you get the numerous health benefits of garlic and parsley and basil to boot.)

P.S. #2 Lemon zest is gotten by scraping rind of clean lemon

* Split exercise sessions uses up 2x the calories

That's right. Splitting your 1 hour of cardio into 2 half-hour sessions, done several hours apart, burns 2x as many calories as the 1 hour session.

Several reasons for this. One big reason is that the split workout sessions boost your metabolism for many more hours than the one longer session.

That's why I do a few short exercise sessions throughout my sedentary days spent reading, on the PC and otherwise sitting on my rear. I just do some squats, push ups, sit ups, yoga stretches. Takes 5 minutes. I call these mini sessions, Metabolic Boosters.

* Exercise beats meal manipulation for weight control

You must know, by now, that eating smaller meals, several times daily will stimulate your metabolism, and keep it elevated up which helps burn more calories throughout your day. Makes sense, right?

But the New York Times points out that while some studies have found modest benefits to eating smaller meals, the research usually involved extremes.

Many fad diets and weight loss books claim six meals a day is an effective, more realistic approach. But does this meal manipulation really make a difference?

The New York Times observes the following:

As long as total caloric and nutrient intake stays the same, then metabolism should stay the same... One study in 2009...involved groups of overweight men and women randomly assigned to very strict low-calorie diets for eight weeks. Individuals consumed the same number of calories per day, one group took in three meals a day and the other six.

Both groups lost significant and equivalent amounts of weight. No differences in fat loss, appetite control or measurements of hormones that signal hunger and satiety. Other research support results.

In contrast, exercise seems to effectively increase metabolism according to research.

So, yes, for weight management, do eat right but exercise is King!

* Sex and the sun

As many of us head into the warm months, a study found that 1 hour of sunbathing elevates male testosterone by 69%. The key is vitamin D. And, no I didn't just make up the 69%? - that's just an amazing coincidence.

Go for 20 minutes of sunshine and use your judgement when it comes to need for sunscreen and limitations on sun exposure.

* Herbal remedies for under arm perspiration, odor

I don't sweat like big, fat pig. WEll, maybe a bit in the summer. Unfortunately, I can't use most anti-perspirants because they cause my skin to break out horribly.

Remember, these products usually contain aluminum which serves to clog the pores. That can't be good.

What are the alternatives?

Use witch hazel. Native Americans and early settlers used witch hazel in many home remedies to treat bruises, aching muscles and skin inflammations.

Witch hazel's astringent properties make it an excellent odor fighter. It contracts skin tissues which reduces sweat production. The pleasant odor of distilled extract of witch hazel also helps fight armpit odors.

Baking soda (sodium bicarbonate) is often used as a natural deodorizer and cleanser.

Many people find that baking soda neutralizes armpit odors. It doesn't stop perspiration, but it breaks down the bacteria into something more like water.

Dust liberally with baking soda after showering. You can also put baking soda on a clean, wet washcloth and apply to underarms.

Please note, persistently bad underarm odor may signal a need for medical attention. Body odor can suggest various conditions including kidney and liver disease. So do consult your doctor if simple measures do not work.

* Spring cleaning for your body

That's what a targeted body cleanse can do for you.

Here's an quick and easy strategy. Add a lot of fiber to clean out the colon and aloe to help ease it out. I take a tablespoon of fresh aloe right from the plant. For fiber, add several bean dishes.

* 3 Quick summer health tips

Are you dragging on good intentions to improve your health? Well here's a big 'Let's go!?

How's this for a starting point - 3 easy to implement tips.

1) Drink water, especially in the morning

2) Having 3 - 4 small meals and a snack or two every day? Make one meal a low carb, high value meal. I toss a can of tuna in a good salad. Or have an Atkins peanut butter crunch bar. Or have part skim cheese with some crunchy celery. The options are endless.

3) Again, exercise. Start now. Start at any level. Just make sure to increasingly progress.

* Fiber for life

Maybe this item should have been added to tips above. Add 10 grams of fiber to your diet, every day, cut mortality by 9%. It also reduces percentage of death from coronary disease by 17%.

* Recipe - Using fresh parsley

Here's a recipe, sort of. Fresh parsley is really, really good for you. Full of nutrients, it also helps you lose excess fat and is good for kidney stones.

But really, apart from a little sprinkling of parsley in various dishes, how can you incorporate enough parsley for its health benefits?

My family had no problems using a whole lot of fresh parsley. Some examples:

Add some chopped parsley to scrambled eggs. They go great together.

My dad loved making a chunky mashed potato dish with a whole lot of chopped fresh parsley. The key is to simmer peeled diced (2 - 3 inches) potatoes, with parsley, in just enough milk to almost cover potatoes. Cover and simmer until tender. Add a little salt, butter or extra virgin olive oil. The aroma, the taste. Yummy.

If you juice, add some parsley to the apple, celery and carrot combos.

Comments? Ideas? Feedback? I'd love to hear from you. Just reply to Healthy World Digest and tell me what you think.

See you next month!

Sal

Owner, Healthy World Online