Living Healthy

The information in the Living Healthy folder
is not intended to diagnose, treat or cure diseases.
We are providing information
that you can use to live a healthier life.  

If you have comments about this information,
please send them to
postmaster@christianspiritualisttemple.org

The Truth about Splenda brand sweetener

In general, chlorinated chemicals often have adverse health
effects.  Salt is an example.  Splenda (sucralose) is a chlorinated
sugar substance.  This site has information
from several sources, including Duke University.

Here are some dietary suggestions to improve cholesterol and triglyceride values.  The objectives are to lower total cholesterol, minimize LDL, maximize HDL, and lower triglycerides.  Check the web for information about types of cholesterol and target values.

1. Read the labels on prepared foods.  Avoid saturated fats.
   
2. Quaker Oats High Fiber instant oatmeal has 8 grams of soluble fiber per serving.  Kashi Go Lean has 5 grams of soluble fiber.  Soluable fiber aids in reducing the LDL in the blood.   Insoluble fiber helps with regularity issues.
   
3. Use almond milk to make the oats instead of cows milk.  Almond milk is lower in fat and calories than soy or rice milk.  Skim cow's milk also works.
   
4. Nature Made CholestOff Complete has 0.9 grams of plant sterols and stanols for 2 capsules.  Taking 2 or 3 servings a day will help reduce LDL.
   
5. 1/2 teaspoon of unsweetened chocolate powder has the benefits of chocolate candy without the saturated fats.
   
6. 1,000 to 1,200 milligrams of fish oil will help lower triglycerides in the blood.  Fish oil is a blood thinner.  Watch combining fish oil, ginseng, ginko biloba with Plavix and aspirin.  If you are bruising excessively, look at your supplements.
   
7. Cook smart.  Eat less meat.  Eat more vegetables.  Bake meat instead of frying.  Skim fat off broths by putting the broth in the refrigerator and then cooling the broth to allow skimming off the fat before eating.
   
8. Eat nuts in moderation as a snack instead of foods with higher quantities of saturated fats, e.g. almonds, walnuts, or pecans instead of ice cream, potato chips, etc.
   
9. Use canola or olive oil instead of butter. Avoid hydrogenated oils. Palm oil is in oriental noodles, etc.  There are mixed reviews on coconut oil.  Hydrogenated coconut oil is definitely to be avoided. 
   
10. Avoid high fructose corn syrup.  It shocks the pancreas and the body stores the excess calories as fat.  Some studies suggest that high fructose corn syrup converts to LDL in the liver.
    
11. Red Yeast Rice is another approach to raising HDL.  It is chemically similar to one of the early statins.  It may cause you severe stomach issues.
     
12. Exercise works to raise HDL, which is helpful in avoiding heart problems.  Niacin also improves HDL levels, but it may cause minor or major allergic reactions.

Tips to avoid diabetes

1. Lose weight - belly fat is bad for the heart and secretes chemicals that
   cause issues with insulin usage.
   
2. Avoid high fructose corn syrup in particular and sugar in general.  The sugars
   trigger a release of insulin.  When the body is unable to regulate the
   blood sugar levels, you are diabetic.
   
3. Avoid foods that are "flaked".  The high surface area of corn flakes, etc.
   works to digest quickly and then spikes blood sugar levels.
   
4. Eat complex carbohydrates such as beans instead of refined carbohydrates
   such as white rice or white bread.  Complex carbohydrates digest slowly
   and have less impact on blood sugar levels.
   
5. Drink water instead of carbonated soft drinks.  All of the sweetners have issues,
   with high fructose corn syrup as a major issue on blood sugar levels. 
   Equal breaks down into phenols, which are know carcinogens. 
   
6. Don't use candy and sweets to get an "energy boost".  The energy boost
   is due to an increase in blood sugar, which causes the pancreas to
   secrete high volumes of insulin.
   
7. Drinking adequate water may reduce risk of high blood sugar

Diets and health practices to reduce cancer risk

1. Minimize animal fats.  Animal fats react with digestive acids to form fatty acids.  These are highly reactive with body tissues.
   
2. Diets or supplements high in calcium and vitamin D3 have been show to reduce the formation of polyps and colon cancer.
   
3. Dark fruits and vegetables tend to be high in antioxidants.  Antioxidants reduce the breakdown in cell functions that increase cancer risk.
   
4. Don't use tobacco in any form.  Not only does tobacco lead to lung cancer, it also contributes to liver and kidney cancer. 
   
5. Reduce consumption of alcohol to reduce damage to the liver and kidneys that make them more succeptible to cancer.
   
6. Keep physically fit with significant cardio activity to maintain overall health and improve immune responses.

How safe is that food?
Your body is your temple.  This site lets you find out if
the food on your counter top is safe to eat.

Back movements to increase flexibility
This information is by a physical therapist
and does not require any equipment.

The Healing Code
This is a powerful concept for self-healing.  These are
taken from You Tube.  It is recommended that you buy
and read the book The Healing Code.

How to make yogi tea 
Step-by-step description of contents and method