Healthy World Digest, May, #15

* Using lemon as an herbal remedy, part 2

* Split exercise sessions burn 2x the calories of 1 session

* Exercise beats meal manipulation for weight management

* Sex and the sun

* Herbal remedies for under arm sweat, odor

* Spring cleaning for your body

* 3 Quick summer season {health|wellness|health tips

* Fiber for life

* Recipe - Using fresh parsley

By the time our next copy of HWD comes out, summer will have started. So we have special summer season edition with topics targeted to the summer season.

Again, getting and staying healthy and fit isn't revolutionary. It's evolutionary. A little change here. A little there. Be persistent, consistent and patient and you'll be alright.

* Using lemon as an herbal remedy, part 2

We've written in past issues on how to use your humble lemon as an herbal remedy

I just love these juicy, dimpled, yellow globules.

So, we wrote another page up on even more health benefits of lemon

Here's one. Use it as a condiment instead of salt and other unhealthy flavor enhancers. Just combine equal parts lemon zest, garlic & parsley. You can also add fresh basil.

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

P.S. #1 - Oh, and you get the numerous health benefits of garlic and parsley and basil to boot.)

P.S. #2 - You get lemon zest by scraping skin of clean lemon

* Split exercise workouts uses 2x the calories of 1 session

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

There might be several reasons for this. One big reason is that the split workout sessions elevate your metabolism for many more hours than the one longer session.

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

* Exercise beats diet manipulation for weight control

You've read that chomping smaller meals, several times daily will stimulate your metabolism, and keep it elevated 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 health benefits to eating smaller meals, those studies usually involved extremes.

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

No, at least not according to the NYT.

"As long as total caloric and nutrient intake remains 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. Each subject 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 difference between them in fat loss, appetite control or measurements of hormones that signal hunger and satiety. Other research support results."

However, exercise does seem to increase metabolism according to research.

So, yes, eat small and often but exercise is King!

* Sex and the sun

As many of us head into the warm months, new research finds that one hour of sunbathing heightens male testosterone by 69%. The key is vitamin D. And, no I didn't just make up the 69% - that's just poetic justice.

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 sweat, odor

I don't sweat like big, fat pig. Okay, maybe just so in the summer. Unfortunately, I can't use most antiperspirants because they cause my skin to break out terribly.

Remember, most antiperspirants contain aluminum which serves to clog the pores. Not good.

What are the alternatives?

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

Witch hazel's astringent properties make it a great odor fighter. It also tightens skin tissues which reduces sweat production. Also, the pleasant smell of distilled extract of witch hazel helps fight armpit odors.

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

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

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

Note: Persistently bad underarm odor may be a sign for medical attention. Body odor can be a sign of various medical problems 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 like a tablespoon of fresh aloe right from the plant. For fiber, a few bean dishes do the job.

* 3 Quick summer health tips

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

How about starting with three 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 nutrition meal. I toss a can of tuna in a 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

This item could 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 so you get 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.

Ended up tasting like a frittata. Make edges crispy for better taste.

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. A bit of a mash, let stand for a couple of minutes before eating. The aroma, the taste. Yummy.

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

See you next month.

tags: herbal remedy, exercise sessions, sun and sex, exercise weight control, fiber

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