December 2010 Natural Health Newsletter

In This Issue:

Panel Raises Vitamin D Recs, Some Say Not Enough

Foods To Keep Colds at Bay

Stress-Fighting Foods

Avoid Holiday Weight Gain

Vitamin D May Help Prevent the Flu

Daytime Habits for a Good Night's Sleep

Hands Only CPR is Best

Single-Nutrient Support For a Strong, Healthy Heart

Balsamic Roasted Beet and Dried Plum Salad

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Panel Raises Vitamin D Recs, Some Say Not Enough

U.S. Government scientists on Tuesday tripled the recommended intake of Vitamin D for most Americans. At the same time, the federal panel cautioned that most people already get enough - and should be skeptical of myriad reports that far higher amounts offer benefits for diseases ranging from cancer to diabetes.

The impact of the advice - coming after a decade of highly publicized research that has led to gradual changes in mainstream medical practice and dramatic increases in over-the-counter supplement sales - was unclear.

"Vitamin D has become a really hot topic," said Catharine Ross, a Penn State University nutrition professor, who chaired the panel. "We hope that the report will provide some reassurance to the American and Canadian public" - federal agencies in both countries were the sponsors - "that their Vitamin D status is not nearly as poor as they have been led to think ... and is consistent with good bone health."

The conclusion that most people now get enough of the "sunshine vitamin" was perhaps the most controversial finding. Although there is no national standard for adequate levels of Vitamin D in the blood, hundreds of recent studies have found associations between low levels and the risk of various disorders.

Few of those studies were able to prove cause-and-effect, however, and the findings often conflicted. As a result, the panel set aside all claims of benefit for Vitamin D except for skeletal health, which has been known for more than a century. Most Americans, they said, get enough for their bones.

"Basically, what is going to happen here is nothing," said a disgusted-sounding Bruce W. Hollis, professor of pediatrics at the Medical University of South Carolina. Hollis, who gave expert testimony to the committee, has found significant benefits to infants whose breast-feeding mothers take 6,000 IU of Vitamin D daily - 10 times the new guideline.

Although the new recommendations of 600 IU per day for most children and adults are triple the old guideline, Hollis and other experts said that was too small to matter.

The panel also made recommendations for Calcium, which works with Vitamin D to build bone. Most Calcium guidelines stayed the same.

The most significant change from the past, scientists said, is in how the report defines the Vitamin D upper limit, the maximum amount that is likely to pose no risk of adverse effects to almost anyone. The limit previously was another hurdle for scientists who wanted to study supplementation in the higher amounts that they believed would make a difference.

This time, the committee not only set the limit higher, but also made clear that it was not intended to constrain research on subjects who were carefully monitored.

Michael F. Holick, a Boston University medical school professor, predicted that intense interest by the media and the public might influence makers of supplements and fortified foods to take their cues not from the new Recommended Dietary Allowance, but from the upper limit.

"I think they were, you know, being very, very conservative," said Holick, whose book, The Vitamin D Solution, describes benefits for heart disease, rheumatoid arthritis, depression, Psoriasis, and several types of cancer.

"The good news is that they at least appreciated that everyone needs more Vitamin D."

Holick, who served on the panel that came up with the old recommendations, in 1997, said the committee was required to follow strict guidelines that would preclude consideration of many studies that he considers valid.

Indeed, the new report describes the difficulty of formulating the first scientifically based guidelines for a nutrient that occurs naturally in a few foods (mainly fatty fish), as a fortified element of many others (milk, Orange Juice, baby formula), as a common pill, and - in its most natural form - as a product of the skin triggered by sunlight.

It is largely the sunlight part that has caused widespread recent concern about deficiency, as people spend more time indoors or slathered with sunscreen, and as dark-skinned people move from latitudes with more sun to areas with less sun.

The report by the outside panel of the Institute of Medicine, part of the Academy of Sciences, does not need to be confirmed by any other body. On the other hand, for the findings to appear on labels and in federal policy, various agencies must translate its findings.

All of that is voluntary.

Ross, the panel chair, said she hoped the report would encourage doctors to "not just jump on the bandwagon" of Vitamin D deficiency.

Kara M. Nakisbendi, a gynecologist with an integrative medicine practice, said that the report might compel her to "not be as aggressive" in raising her patients' Vitamin D levels, but that she would still Aim for essentially double what the report considered enough.

Wendy Warner, a holistic physician in Langhorne, said she, too, had seen enough research - and improvements in patients - that she intended to continue recommending amounts of Vitamin D far greater than the committee's guideline.

The panel spent considerable effort trying to determine levels of Vitamin D that would be safe over a lifetime and cautioned against taking supplements in amounts that it could not prove were OK.

Ross recalled past cases, such as hormone replacement therapy, that for years had shown promise and minimal harm, but were eventually found to be problematic.

Some nutrition researchers argue that such comparisons may be valid for pharmaceuticals, but not for nutrients, which are "essential to health," said Robert P. Heaney, a professor of medicine at Creighton University in Omaha, Neb.

He also suggested that the public had already made up its mind. Domestic sales were $425 million in 2009, 10 times those of 2001, the Nutrition Business Journal found.

And Wal-Mart, Heaney noted, recently introduced Vitamin D capsules with 5,000 IU apiece - nearly 10 times the new guideline for most Americans.

"Once Wal-Mart goes there," he said, "so goes the nation." Contact staff writer Don Sapatkin at 215-854-2617 or dsapatkin@phillynews.com.

To see more of The Philadelphia Inquirer, or to subscribe to the newspaper, go to http://www.philly.com/inquirer.

Copyright 2010, The Philadelphia Inquirer

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Foods To Keep Colds at Bay

The holiday season is upon us, and along with the festive lights and music, we often encounter the not-so-welcome sounds of coughing and sneezing.

Unfortunately, winter colds and flu can be part of the holiday happenings. Health officials advise the two most important things you can do to ward off winter ills are to wash your hands and to try to steer clear of folks who have a cold.

But what you eat and drink can make a difference, too. Good nutrition plays a starring role in keeping your Immune system in high gear. That doesn't mean you have to mega-dose on certain vitamins or stock up on foods claiming to be "Immune boosters." It turns out there are no super foods to help you battle bacteria and viruses.

However, a shortfall in the consumption of certain key nutrients can weaken your Immune system so you're more vulnerable to germs.

What do immune cells need to be their fighting best?

Registered dietitian Sharon Palmer, editor of Environmental Nutrition newsletter, says research points to a well-balanced diet including food sources of the mineral Zinc and vitamins such as C, E and D as well as probiotics in Yogurts. "It's important to keep in mind that foods contain a synergy of nutrients that work in unison to provide health benefits versus supplements, which only provide one or two nutrients."

It turns out the time-tested advice to eat your vegetables is the foundation for Firming up immune function, too.

The generous roasted root vegetable side dish served at Craft Atlanta offers a delicious solution for healthy dining out this winter.

Chef Kevin Maxey oven-roasts a mix of parsnips, golden beets, rutabaga, Winter Squash and baby carrots tossed in Olive oil and a little sherry vinegar.

Diet to dodge sniffles, or shorten duration

Vitamin C increases the production of infection-fighting white blood cells and antibodies to create protective coating on cell surfaces. The latest research, according to the National Institutes of Health, does little to support the belief that Vitamin C is a sure thing to prevent a cold, but it plays a key role in speeding recovery. Vitamin C-rich foods: Orange Juice, Grapefruit, lemons, Limes, tomatoes, Strawberries and Bell Peppers. Flying this holiday season? Order a hydrating and healthy mix of half Orange Juice and half Sparkling Water from the in-flight drink cart.

Vitamin E has been found to reduce the risk of upper respiratory infections such as the common cold. One of the most important anti-oxidant vitamins, it stimulates the production of natural killer cells that seek and destroy invading germs. Vitamin E-rich foods: nuts, olives, Olive oil and leafy greens. Attention, partygoers: People who don't exercise, consume a lot of alcoholic beverages and smoke need even more Vitamin E to support the immune system.

Vitamin D: The "sunshine vitamin," so called because skin produces Vitamin D when it's exposed to sunlight, is emerging as a big player in the immune system. Hmm, could it be a coincidence that the incidence of cold and flu is up when we spend more time inside during the winter? Go out for a walk in the winter sun, and enjoy Vitamin D-containing foods such as salmon, sardines and fortified milk products.

Zinc: The body uses the mineral zinc to build infection-fighting T cells. The elderly are often deficient in zinc, so it's an important nutrient to prioritize as we age. Many studies show zinc's the thing to help shorten the duration of a cold. Zinc-rich foods: red meat, poultry, seafood (notably oysters), beans and nuts.

Probiotics: Yogurt's live cultures increase beneficial bacteria in the digestive tract, which is the frontline defense of our immune system. Palmer said, "The gut is the largest immune organ in the body, accounting for 25 percent of immune cells."

Beta Carotene: Found in orange-colored foods such as carrots, butternut squash, sweet potatoes and mangoes, this powerful anti-oxidant becomes immune-boosting Vitamin A in the body.

Mushrooms: Palmer's focus on immune research for Environmental Nutrition found that mushrooms are capturing scientists' attention. A 2007 study published in the Journal of Nutrition found that a powder made of white button mushrooms significantly increased killer cell activity when fed to laboratory mice. More palatable is the array of wild and foraged mushrooms consistently featured on Craft Atlanta's menu. Feed your immune system and appetite for flavorful foods by ordering Maxey's winter greens salad with roasted hen of the woods mushrooms and Pumpkin Seed brittle.

Carolyn O'Neil is a registered dietitian and co-author of "The Dish on Eating Healthy and Being Fabulous!" E-mail her at carolyn@carolynonei l.com.

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Stress-Fighting Foods

The holiday season often brings Stress along with fun, but certain foods may help your nerves - without packing on pounds. "There are foods that really do have calming properties based on how their specific nutrients are used by the body," says Gloria Tsang, a registered dietitian and founder of the online nutrition site HealthCastle.com. Here are five smart moves:

Work citrus fruits into your meals. These fruits are rich in Vitamin C, which research has shown may help lower Blood Pressure and other physiological reactions during stressful situations. Oranges, Grapefruits, lemons, Limes and kiwis are all good choices.

Switch to whole-grain carbohydrates. All carbs temporarily boost levels of the "feel-good" brain chemical serotonin, but many of these "comfort foods" - think cookies and chips - aren't so good for the rest of you. Go for healthier options such as whole-wheat pastas and whole-grain, air-popped popcorn.

Brew a mug of hot Tea. Green, black and White Teas have half the caffeine of coffee but offer the same comforting warmth. They also are packed with flavonoids, natural Antioxidants that may help blood vessels Relax and lower Blood Pressure (dark Chocolate and blueberries are other flavonoid-rich foods).

Pick dark green vegetables. Produce such as Broccoli, collard greens, spinach and kale are high in B vitamins, which may help fight anxiety. Research suggests people with low levels of these Vitamins Are more likely to have depression than those with normal levels.

Snack on nuts. They're also high in B vitamins, as well as Magnesium, a mineral involved in production of serotonin. Almonds and Cashews are particularly rich sources of Magnesium; they're also packed with protein to keep hunger at bay. Just watch your portion sizes.

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Avoid Holiday Weight Gain

Put down the Peppermint-cream-cheese brownie. Step away from the candy-cane-crusted Chocolate martini.

Between holiday treats at the office and post-work party dessert bonanzas â€" not to mention booze, booze, booze â€" risk is high that you're beginning to look a lot like Santa.

The good news is that you can indulge in holiday festivities without gaining weight, as long as you mind your metabolism.

Two experts on nutrition and fitness offered advice for navigating caloric minefields and maximizing your metabolism on a typical day of the holiday season, when co-workers go on baking sprees and exercise takes a back seat to cocktail parties.

Ben Greenfield is a Seattle-based nutritionist and physical trainer (bengreenfieldfitness.com). Paula Owens is a holistic nutritionist and fitness expert based in Phoenix (paulaowens.com).

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Wake up

Drink a glass of water upon waking; it's not only important for hydration but it also cuts daily food intake by 13 percent, according to a study in the Journal of the American Dietetic Association. add Lemon Juice to the water to nourish your Liver, Owens said.

Exercise

Starting your day with exercise helps your body store what you eat subsequently as Muscle energy, known as glycogen, instead of as fat, Greenfield said. That's why, as a general rule, it's good to exercise an hour or two before large meals, he said. Ideally, your exercise routine should look like this, Greenfield said: Cardio interval training for 20 minutes to an hour three times a week, weight training for 20 minutes to an hour three times a week, and long, slow cardio one or two times a week. Owens recommends 30 to 45 minutes of strength training to best boost your metabolism. Try push-ups, dead lifts, lunges and chin-ups, she said.

Breakfast

Though it may be tempting to reserve calories for an impending party, never skimp on breakfast, the experts say. If you eat a complete meal in the morning you'll end up eating a lot less later in the day. Owens says to make it a well-balanced meal with protein, fibrous carbohydrates and some fats to give you a feeling of fullness. Try eggs with spinach and avocado, plus a side of blueberries. Greenfield recommends oatmeal, a handful of Almonds, a handful of raisins and an egg.

Arrive at work

This is where people often encounter the day's first hurdle: A festive co-worker has brought in some kind of holiday deliciousness. With luck you're full from your big breakfast, but if not, take one treat and don't look back. "I don't encourage people to completely skip cheats because you'll go crazy," Greenfield said. If you time your cheat sessions for shortly after you exercise, it's even better because your body is more likely to store the calories as glycogen rather than fat.

Midmorning coffee run

Pass on the white Chocolate Peppermint mocha (holding the whip does not make it OK). Instead, opt for drip coffee. add a bit of heavy cream and Cinnamon for holiday flavor and to help stabilize the insulin Spike you might experience from the coffee, Owens said.

Get up from your desk

To help stimulate your metabolism, get up every hour and do something active, Greenfield said. At the end of each hour, take a walk or go somewhere private and do 100 jumping jacks or 100 squats, he suggests. Even just standing up burns more calories than sitting.

Lunch

Avoid complex carbs like bread, pasta or rice, which don't have a lot of nutritional value and make you tired, Owens said. Instead, fill up on protein and Fiber with a large, dark green salad with chicken breast or salmon, using lemon, Olive oil or Balsamic Vinaigrette as dressing.

Midafternoon crash

From lunch forward, you should avoid starchy carbs, which are a dense energy source that gets turned into fat easily when you're not exercising, Greenfield said. Instead, focus on fat- and protein-based foods. An ideal afternoon snack is a protein Smoothie, a handful of olives or an avocado with some cheese. Owens suggests having some celery with almond butter or Hummus with chopped Bell Peppers or baby carrots.

Pre-party snack

Don't arrive at a holiday party hungry. It's tempting to starve all day so you can stuff your face with free food, but think of it as getting fat for free, which sounds less appealing, Greenfield said. Have a Fiber- or protein-based snack before you go.

Arrive at the party

Survey the food buffet and have a plan. Look for nuts, deli meats, vegetables and sandwiches served on wraps instead of bread, Greenfield said. Stay away from foods that are calorie based but not nutrient dense, like cookies. If you're itching for something sweet, go for Strawberries dipped in Chocolate rather than pies or cakes, which have more unknown ingredients, Owens said. If you want to indulge in a treat, break off half or take a few bites and throw the rest away.

Drinking

Go for cocktails made from fresh ingredients, and beware the bottled margarita, eggnog or mudslide mixes, because those are some of the biggest calorie and Sugar bombs, Greenfield said. Choose drinks that you'll sip slowly â€" something stronger or more bitter and savory â€" like a dirty vodka or gin martini instead of a chocolate martini, Greenfield said. Greenfield's favorite drink is a shot of vodka with Sparkling Water and a splash or pineapple, Cranberry or Pomegranate juice. Drink a glass of water between each alcoholic beverage, which will accomplish the social goal of having a glass in your hand but cuts down on the calories and the boozing.

Go home

If you can take a walk after the party or do anything physically active, that'll help store the calories as glycogen in the Muscles rather than fat, Greenfield said. Drink plenty of water and, if you've partied hard, dissolve mineral tablets in the water to get Electrolytes in your system so you don't wake up hung over. After all, you've got to work out in the morning.


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Vitamin D May Help Prevent the Flu

Several studies and articles published this year show that Vitamin D plays an important role in the prevention of respiratory infections such as the cold and flu.

A study by Vitamin D expert Dr. John Cannell published by Cambridge University Press' Journal of Epidemiology and Infection showed evidence that lower vitamin D blood levels during the winter can account for the increased transmissibility of the influenza virus. Increased levels of Vitamin D can help prevent traditional influenza infections by strengthening the Immune system.

A 2009 analysis of the Third National Health and Nutrition Examination Survey (NHANES III) also suggests a role for vitamin D in innate Immunity, including the prevention of respiratory tract infections. For this study, published in the Archives of Internal Medicine, researchers investigated vitamin D levels and respiratory infections from nearly 19,000 participants. They discovered that those with the lowest vitamin D levels were over 1/3 more likely to report having a recent upper respiratory tract infection than those with higher levels of vitamin D.

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Daytime Habits for a Good Night's Sleep

So you were hoping all you needed was a glass of warm milk or an herbal capsule.

Turns out, difficulty sleeping - at least when it's a chronic problem - may require more than a quick fix 30 minutes before bed.

"You really have to prepare during the day to Sleep well at night," says Esther Cohen, a registered dietitian and owner of Seven Bowls School of Nutrition in Longmont.

That's because your endocrine system and the neurotransmitters in your brain are deeply involved in Sleep, she says. In short, chances are if your life is out of whack and your body is out of balance, your sleep will be, too.

When a client comes to her, Cohen asks the person to fill out a lengthy questionnaire, which asks about eating habits, mood and behaviors. Insomnia frequently comes up as a problem, one that can exacerbate irritable moods and undesirable behaviors such as overeating, which, in turn, can worsen Insomnia.

Cohen, who uses Chinese medicine in her practice, takes a holistic approach to problems such as Insomnia. She starts clients off by asking them to keep a detailed food and mood log.

After a week, patients begin to get what she calls "body sense." They make a connection with how certain foods make them feel, both immediately and later on.

"I want to get to the root of what's going on, to calm down the nervous system," Cohen says.

Highs and lows

She likes to start where clients are in their eating habits and help them make gradual shifts to more healthful eating. A developing awareness of how certain foods affect them allows clients to quickly realize how much better they feel, she says.

An important component in good sleep health is keeping blood Sugar balanced during the day, Cohen adds. Insulin surges to deal with a big, high carbohydrate meal and then plunges. The resulting low blood Sugar can cause a person to wake up and make it more difficult to go back to sleep. The next day, the lack of sleep can cause cravings for processed snacks and other less than optimal foods which make blood Sugar surge upward and then crash, creating a vicious cycle. Cohen recommends what she calls "mixed meals," meaning a meal that contains carbohydrates from whole grains, lean protein and healthy fat. Such meals help to keep blood sugar more even during the day.

As clients begin working their way toward a healthier diet, one of the first things Cohen recommends to people with blood sugar issues is to eat a small amount of protein about 30 minutes before bed. The food could be half a hard-boiled egg, a few nuts or a small amount of nut butter. The protein can help prevent a blood sugar drop that can wake the client.

While overeating is a common cause of sleep problems, Registered Dietitian Lisa Lanzano, owner of Essential Nutrition in Boulder, says eating too little can also have a deleterious effect on sleep and blood sugar. Lanzano frequently works with disordered eaters who struggle to eat enough during the day.

"When people don't get enough to eat, the blood sugar goes down," she says. "The body knows it needs to get back up. That triggers adrenalin (which can cause wakefulness.)"

For those clients, Lanzano recommends a piece of whole-grain toast with Honey before bed.

"It's easy to digest and just enough to get the adrenaline release to stop," she says.

When to eat

Timing meals is also important to sleeping well.

Cohen advises clients to follow the old adage to eat like a king at breakfast, a queen at lunch, and a pauper at dinner. A light dinner makes it easier for the body to digest food before sleep. With the exception of the protein snack for those who need it, she says it's optimal to stop eating several hours before bed. Cohen explains that a concept in Chinese medicine is "Liver time," which is said to be from 1 to 3 a.m. According to the theory, the early morning hours are when the Liver rejuvenates itself. Cohen says that ideally clients should stop eating seven hours before Liver time.

"The later one is digesting, the more Stress it puts on the liver," she says.

While it might not be called liver time in other philosophies, the advice to eat lightly at dinner and stop eating several hours before bed is a common instruction for people with sleep difficulties.

Boulder herbalist Brigitte Mars expresses the idea of late eating as fueling up the body as it needs to slow down.

Likewise, she says, it's best to stop drinking liquids a few hours before bed, so you won't have to awaken to go to the bathroom.

"I'm big on hydrating during the day, but by 6 or 7 you should be done with eating and drinking," Mars says. "If you're thirsty, take a sip. Don't drink a whole glass."

Lanzano advises clients to stop drinking a couple of hours before bed, adding that it takes the kidneys about 90 minutes to process liquids.

Caffeine and alcohol

Lanzano, Cohen and Mars all advise clients with sleep difficulties to take a look at their caffeine intake. Lanzano tells clients to stop caffeine after noon; Cohen says 10 a.m.

"As people get older, they don't have the same tolerance for caffeiene," Lanzano says.

Similarly, clients should be aware that certain over-the-counter Headache remedies sometimes contain caffeine, and decongestants with pseudoephedrin also have a stimulative effect.

Alcohol can be deceiving. While it can make you sleepy, it leads to less deep, fragmented sleep. Experts advise drinking in moderation and having no alcohol for a couple of hours before bed.

Foods to make you sleepy

Turkey is considered by many to be a soporific food, but nutrition experts say any sleepiness is likely caused by the huge meal of which the turkey is a part. Carbohydrates, which can be precursor for serotonin, a neurotransmitter that can help with sleep, although nutritionists say the carbs should be whole grain.

Lanzano says vitamin B6 important in the conversion of foods into serotonin. Good sources are oatmeal, avocados, Wheat Germ, soybeans and chicken. Folic Acid and omega 3s also aid in serotonin production. The bottom line is the same as the nutrition advice for general good health. Eat a large variety of fruits and vegetables.

Likewise, good health is what dreams are made of.


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Hands Only CPR is Best

Mouth-to-mouth resuscitation is no longer necessary when someone suffers sudden cardiac arrest, a new study suggests.

Five years of Arizona data published in today's issue of the Journal of the American Medical Association (JAMA) says "chest-compression-only" CPR is more effective than mouth-to-mouth when it comes to patients who suffer sudden cardiac arrest outside a hospital.

The survival rate for such patients is grim - fewer than 10 percent.

But the Arizona data provides hope that chest compression CPR (also known as hands-only) could improve those rates if more people learned the method, said Dr. Gordon A. Ewy, senior author of the study and director of the University of Arizona's Sarver Heart Center.

Ewy helped develop chest compression CPR at the Sarver Heart Center.

His study says the overall survival of patients who suffered out-of-hospital cardiac arrest was 5.2 percent without any bystander giving CPR, 7.8 percent when bystanders did conventional mouth-to-mouth CPR, and 13.3 percent for those receiving chest-compression-only CPR.

The study followed 5,272 Arizona patients at least 18 years old with out-of-hospital cardiac arrest between Jan. 1, 2005 and Dec. 31, 2009.

"This is the first report of results from an intentional effort to encourage and endorse chest-compression-only CPR to the public," said Dr. Bentley Bobrow, lead author and medical director of emergency medical services at the Arizona Department of Health Services and a member of the UA Sarver Heart Center Resuscitation Research Group.

He noted that the study identified three major findings:

â€"The rate of bystanders becoming involved with CPR for patients with out-of-hospital cardiac arrest increased significantly from 28 percent in 2005, when the statewide study began, to 40 percent by the end of 2009.

â€"The rate of chest-compression-only CPR ROSE from 20 percent in 2005 to 76 percent in 2009.

â€"A significantly greater percentage of cardiac arrest victims survived in the chest-compression-only CPR group compared to the conventional CPR group.

"In 2004, fire departments, EMS ambulance companies and hospitals across Arizona all said, ‘we cannot accept the current dismal survival rates from cardiac arrest in our state' and they made an enormous collective effort to teach chest-compression-only CPR to their communities for free. This has resulted in hundreds of lives saved in Arizona," Bobrow said in a prepared statement.

The next step, Ewy said, is for national and international guidelines to adopt chest-compression-only CPR as a worldwide standard. Ewy is currently in India talking to medical professionals there about the method.

Contact reporter Stephanie Innes at sinnes@azstarnet.com or 573-4134.

To see more of The Arizona Daily Star, or to subscribe to the newspaper, go to http://www.azstarnet.com.

Copyright 2010, The Arizona Daily Star, Tucson

Distributed by McClatchy-Tribune Information Services.


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Single-Nutrient Support For a Strong, Healthy Heart

Your heart needs support to keep performing at its peak every second of every day-maintenance of balanced blood pressure, free-flowing circulation and a steady rhythm are requirements, just for starters. Unhealthy trends in any one of these key functions could chip away at your heart's health over time... and unfortunately, nearly six million people in the U.S. are already suffering with the consequences of this silent decline.

It goes without saying that when heart trouble arises, time is of the essence-and swift, effective stabilization becomes your most urgent priority. But luckily, ensuring your heart's endurance, resilience and long term health doesn't require a complicated strategy-in fact, one recent study suggests that a daily dose of the amino acid L-carnitine could make a significant difference in just a few short months.

As part of this new study, researchers evaluated the benefits of supplemental L-carnitine among subjects struggling with reduced diastolic blood pressure-that is, a dysfunction that occurs when the heart muscle is relaxed and filling with blood. Each study participant received either a placebo or 1,500 mg of L-carnitine each day for three months. Echocardiogram evaluations were conducted at the beginning of the study and at the conclusion of the three-month trial period.

The results produced by L-carnitine were overwhelmingly positive: Tests indicated improvements in multiple measures of the diastolic phase of heart contraction-including relaxation time, left atrial size, and ease of breathing.

Carnitine is an easy supplement to incorporate into your daily heart-strengthening regimen. You can find L-carnitine as a standalone supplement, available now from Vitamin Research Products. L-carnitine also is combined with other powerful heart-supporting ingredients in the formula CardioCare.

Reference:
1. Serati AR, Motamedi MR, Emami S, Varedi P, Movahed MR. L-Carnitine Treatment in Patients with Mild Diastolic Heart Failure Is Associated with Improvement in Diastolic Function and Symptoms. Cardiology. 2010 Jul 16;116(3):178-182.


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Balsamic Roasted Beet and Dried Plum Salad

Serve as a side salad or enjoy as a main dish.

Diet Types: Vegetarian, Wheat Free

Ingredients:
•4 small yellow or red beets, trimmed
•1/2 cup water
•1/4 cup Balsamic Vinegar
•3 tablespoons olive oil
•1 clove garlic, finely chopped
•2 teaspoons granulated sugar
•1/2 teaspoon salt
•1/4 teaspoon pepper
•4 cups mixed salad greens
•8 pitted dried plums, halved
•1/2 cup crumbled blue cheese
•1/4 cup unsalted shelled pistachios

Serves: 4

Cooking Time: Over one hour

Instructions:
Heat oven to 375 degrees. Place beets and water in small baking dish. Cover tightly with aluminum foil; bake 45-60 minutes or until tender. Cool slightly; peel skin off beets. Cut each beet into 8 wedges; set aside. In small bowl, combine vinegar, oil, garlic, sugar, salt and pepper. In large bowl, combine mixed greens, dried plums and beets. Drizzle with Vinaigrette; toss to coat. Arrange salad evenly onto 4 salad plates. Top each with cheese and pistachios. Tip: One 16 ounce can whole beets, drained and sliced may be substituted for 12 oz of fresh beets (4 small).

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