For over 30 years, only one form of CoQ10 was available in supplement form—Ubiquinone. But when another form of CoQ10 called Ubiquinol (or CoQH-10) was introduced a few years ago, it created some confusion and generated questions among consumers.

And since CoQ10 is now among the most popular supplements in the U.S. , ranking 4th after fish oil, multivitamins and Vitamin D, we wanted to address some of these questions here.

What is CoQ10 and why would I take it?

Coenzyme Q10 (CoQ10) is a naturally occurring anti-oxidant compound in your body that is used for energy production within cells. It's manufactured in the heart, liver, kidney and pancreas.

The body normally produces sufficient CoQ10, although some medications such as statins may interfere with this process and CoQ10 levels in the body may decline with age.

Only small amounts of CoQ10 are available from food, mainly beef and chicken. This is why dietary supplements are the most common way to increase the body's CoQ10 levels.

As a supplement CoQ10 is widely used to support: energy production, antioxidant capacity, cardiovascular and immune health, and blood sugar metabolism.

What’s the difference between the two forms of CoQ10?

CoQ10 naturally exists in two forms in the body because it undergoes “redox chemistry” meaning that it flips back and forth between having two additional electrons and not having them. This is integral to its function in the body, as it transports a flow of electrons down a gradient to allow for chemical energy to be harnessed. This is the final step in changing our food into the energy that fuels our body.

So when we refer to CoQ10, it exists in one of two states:

Ubiquinol is the form with the extra electrons, which in chemistry-speak is called "reduced."
Ubiquinone is missing the electrons and is called “oxidized."

The presence of those electrons makes a big difference inside your body. This is what makes Ubiquinol more absorbable in the intestine. And, this form is the most preferred by the body for transport in the blood. At any given time about 90% of the CoQ10 in your body is Ubiquinol.

When Ubiquinone (CoQ10) is absorbed, it must first be converted to Ubiquinol in the body in order to be transported, a process some individuals do not perform well.

Which one should I take?

Ubiquinol's greater absorption, and the ability to have higher efficacy with a lower dose, is an attractive reason to choose this form over Ubiquinone. However, it’s higher cost may make it a better choice only for those who specifically need these advantages, such as people who have difficulty with the conversion of CoQ10 to Ubiquinol.

For others, Ubiquinone, the form of CoQ10 available for decades, may fill your needs.

It’s a good idea to speak with your healthcare provider if you’re not sure which form of CoQ10 is best for you.

Sources:

Natural Products Insider

ConsumerLab (subscription required)

A massive study conducted by researchers at Columbia University Medical Center (CUMC) has identified how 22 different types of cancers genetically influence cellular metabolism so they can grow and proliferate.

In the course of their study, they identified hundreds of specific genetic alterations that could be the target of new drugs.

Cancer Hijacks Cells

Normal cell metabolism is a dynamic network of reactions inside cells that process nutrients, such as glucose, to obtain energy and synthesize building blocks needed to produce new cellular components.

To support uncontrolled proliferation, cancer reprograms and “supercharges” a cell’s normal metabolic pathways.

“The importance of this new study is its scope,” said Dennis Vitkup, PhD, associate professor of biomedical informatics at CUMC, the study’s lead investigator. “So far, people have focused mainly on a few genes involved in major metabolic processes. Our study provides a comprehensive, global view of diverse metabolic alterations at the level of gene expression.”

The study demonstrates that there are no single and universal changes in cancer metabolism. That means that to understand changes in cancer metabolism, researchers will need to consider how different tumor types adapt their metabolism to meet their specific needs.

New Drug Targets

Developing new drugs that target tumor cell metabolism may be a way to strike cancer at its roots.

“Cancer cells usually have multiple ways to turn on their growth program,” said Dr. Vitkup. “You can knock out one, but the cells will usually find another pathway to turn on proliferation. Targeting metabolism may be more powerful, because if you starve a cell of energy or materials, it has nowhere to go.”

Source:

Columbia University Medical Center

With more than 30 million shipments of food from foreign countries, almost 80% of the U.S. seafood and two-thirds of its produce is foreign-sourced revealing that food safety is a global challenge.

A recent analysis of international food sources by the watchdog organization Food Sentry reveals the most frequent food safety violators as well as the nature of the problems found.  

For the study, the researchers examined nearly 1,000 incident reports from 73 countries over a one-year period.

Worst Offenders:

According to the data, the top ten most frequent offenders were:

1. China
2. United States
3. India
4. Vietnam
5. Japan
6. Dominican Republic
7. Thailand
8. Turkey
9. Brazil and France (tied)
10. Indonesia and Spain (tied)

It is important to note that the top five countries export significant amounts of food to other countries. Therefore their food products get tested more, leading to their place in the top five.

Biggest Problems:

In most countries, except the U.S., pesticide residue was the number one safety problem. Over 32 distinct pesticides were found in Chinese foods, mostly in produce, fruit and spices. One cumin sample had six different pesticides.

Among U.S. exports, Listeria monocytogenes contamination, followed by the presence of various types of mycotoxin were most prevalent.

Other frequent problems included:

• Heavy metal contamination (cadmium, lead or mercury). Examples included kelp, cinnamon, crab, and infant formula.
• Excessive use of antibiotics was common in exports from China and Vietnam, particularly seafood products.
• Overuse of chemical additives such as preservatives and dyes. Examples including sulfur dioxide, formaldehyde, and sodium hydroxide.

While not necessarily a safety risk, the researchers also documented a high rate of economically motivated adulteration, or “food fraud” in Chinese imports. This practice involves substituting a cheaper ingredient for the real thing.

Foodborne Illness Risks

Currently one out of six Americans will experience food poisoning this year. In recent years, audits of FDA inspection rates indicated that 56% of domestic food manufacturers have not been inspected in five or more years. Furthermore the overall number of inspections and citations has declined.

As for food imports, the FDA only inspects about 2% of all incoming foods.

Sources:

Food Navigator

Food Sentry

Dallas News

As the gloom of winter fades and the days grow warmer and longer, a common seasonal affliction strikes man and beast. We feel restless, distracted and have an uncontrollable urge to clean the house.

In one way or another, many of us may have experienced symptoms of “Spring Fever”—and for good reason.

There’s a host of biological mechanisms at work including hormonal and other chemical changes that affect how you feel and behave.

Ray of Sunshine

Many of the biological changes we experience are related to the increased amount of sunlight which affects melatonin levels that regulate our sleep-wake cycle. The increased amount of sunlight signals our brain to stop secreting so much melatonin. As levels drop off, greater wakefulness and energy results.

Increased sunlight also raises the level of Vitamin D in our bodies which can also affect mood and energy. The levels of another chemical, the neurotransmitter serotonin, also rise in spring. Higher serotonin levels are associated with a positive mood and may be behind the almost giddy happiness we feel in spring.

Other positive biological changes include:

• Seasonal affective disorder which peaks in winter usually subsides
• The risk of heart attacks also highest in winter declines in the spring
• Appetites wane – a good thing if you’re still trying to lose holiday pounds

Down Side

However, not all effects on the body are positive, as anyone with seasonal allergies can attest. Other health challenges may increase in the springtime:

• Attacks of gout may increase in the spring
• Pain associated with arthritis may increase with spring rains.
• Dermatologists notice more cases of rosacea and dermatitis as the weather warms up.

Here’s hoping your spring brings nothing but happy times and good health!

Sources:

WebMD

Los Angeles Times

Magnesium may be called the body’s “master mineral” but it doesn’t get nearly enough attention. Magnesium is involved in more than 300 essential metabolic reactions yet national surveys of American’s dietary habits estimate that 45% of us are deficient in this important mineral.

Why You Need Magnesium

Magnesium plays important roles in the structure and function of the human body. Much of the magnesium, about 60%, is found in the skeleton and about 27% is in muscle. The remainder is found in other cells or fluids. Here’s just a few of the processes that rely on magnesium:

• Metabolism of carbohydrates and fats to produce energy
• Creation of proteins, components of muscles, bones, skin and hair
• Activation of enzyme reactions
• Synthesis of glutathione – the body’s principal antioxidant that protects cells
• Structural component of bones, cell membranes and chromosomes
• Movement of other minerals across cell membranes which affect nerve impulses, muscle contraction and normal heart rhythm.
• Cell-signaling which impacts many other processes including the secretion of hormones that regulate metabolism

Deficiency Symptoms

When deficient in magnesium, it may affect:

• Calcium uptake and utilization
• Cardiovascular health
• Energy levels resulting in increased fatigue
• Muscle strength and stamina
• Gastrointestinal health
• Mood, memory and cognitive function
• Blood pressure levels
• Blood sugar metabolism
• Respiratory health
• Balance and equilibrium
• Potassium uptake and utilization

Sources and Supplements

If magnesium is so important, why are almost half of us not getting enough from our diet? There are multiple reasons ranging from changing dietary habits to modern farming techniques that have stripped the soil of many minerals.

Current recommended magnesium intakes for adults 31 and older is 420 mg for men and 320 mg for women. However, many experts think our magnesium levels should be twice that amount.

The highest dietary sources of magnesium include:

Bran cereal – ½ cup provides about 93 mg
Brown rice – 1 cup cooked delivers 86 mg
Almonds – one ounce (23 almonds) contains 78 mg
Spinach – ½ cup frozen chopped provides 78 mg
Swiss chard – ½ cup cooked has about 75 mg
Lima beans – ½ cup cooked contains about 63 mg
Peanuts – 1 ounce delivers about 48 mg

To fill in any nutritional gaps, magnesium supplements come in a variety of forms including citrate, gluconate and amino acid chelates which may be more absorbable and utilized by your body.

Sources:

Linus Pauling Institute
Natural Society

Going to the gym or participating in any sport that involves shared equipment and bathing facilities has always carried the risk of contracting respiratory or skin infections like athlete’s foot, impetigo, herpes simplex and ringworm—just to name a few. But with more deadly skin infections like MRSA on the scene, knowing how to play it safe and prevent infections may save your life.

Hot Bed for Bugs

Three primary factors make athletic environments the perfect breeding ground to spread infections:

• Multiple people sharing equipment and locker rooms
• Hot, steamy, sweaty environments that foster growth of bacteria and fungi
• Physical activities (individual or group sports) often involve abrasions or injuries that result in broken skin vulnerable to infection.

Taken together, experts say that you should assume exposure to a number of bad bugs and take steps to prevent infection.

What to Do

Wash Hands – frequent hand washing is the single most important way to prevent many infections. A recent report noted an alarming increase in the prevalence of MRSA in the noses of both healthy children and adults. So sneezing into your hands or blowing your nose without washing your hands may spread these bacteria to others.

Bring Personal Supplies – bring your own equipment when possible. This includes: yoga mats, boxing gloves, wraps, towels and razors.

Cover Wounds – if you have an open wound, even a scratch, keep it covered. If you have an infection, stay out of pools or hot tubs and keep the area covered to prevent giving it to others.

Wipe Equipment – wipe down equipment before and after use—but not with the same towel you use to mop sweat off your own brow. Your gym should have antibacterial spray and towels for this purpose.

Take Showers – shower before and after using pools, hot tubs or steam rooms to prevent “hot tub rash” caused by the bacterium Pseudomonas aeruginosa.

Use Shower Shoes – wearing shower shoes is a good way to prevent picking up a fungal infection from locker room floors and showers.

Stay Clean, Dry – to prevent fungal infections post workout, get out of damp clothes and socks and take a shower. Dry arm-pits, groin area and feet (especially between toes) thoroughly. You can go a step further and use a blow dryer on low or apply talcum powder as well. Also, don’t wear gym shoes if they are still damp from a previous workout. This may require having two or three pairs of gym shoes.

Separate Clothes – Keep clean clothes separate from dirty ones. It’s best to have two gym bags, one for clean clothes and the other for dirty clothes, shoes and used towels. Also wash gym bags regularly.

Stay Home – If you have a cold or the flu stay home until you’ve been free of a fever for at least a day so you don’t spread your germs to others. For other communicable conditions, follow doctor’s orders to prevent spread of infection.

Responsible Facilities

In addition to doing your part to prevent infections, facilities should also maintain certain standards for a clean and safe facility including:

• Periodic cleaning of all equipment and locker rooms throughout the day.
• Providing antibacterial wipes, sprays or towels to clean equipment.
• Liquid soap dispensers for hand washing and showers.

Despite the risk of picking up an infection at the gym or playing contact sports, experts say the benefits of physical exercise far outweigh any risks—so don’t even think about cancelling your gym membership!

Sources:

New York Times

WebMD

US News

The incidence of head and neck cancer caused by the human papilloma virus (HPV) has tripled since the 1970s and could reach epidemic levels in the future, say healthcare experts. However the work of a group of Ohio researchers may bring hope for a safer, more effective therapy for these cancers.

They have discovered how the human papilloma virus (HPV) causes head and neck cancer and designed a drug to block that mechanism.

The research, which focused on head and neck cancer cells, shows that a protein produced by the HPV virus blocks a protein made by the host cell. The cell protein, called p300, regulates a gene called p53. This gene both controls cell division and protects the body against cancer by causing cells to die before they become malignant.

The prospective new drug, called CH1iB, prevents the viral protein from binding with the cell protein. This restores the function of the p53 “tumor-suppressor” gene and triggers the death of the cancer cells.

Currently the standard of care for HPV-positive head and neck cancer uses high-dose cis-platinum, a chemotherapy drug that causes serious side effects that are difficult for patients to tolerate.

Although further testing is necessary, combining CH1iB with a low dose of cis-platinum might one day provide an alternative.

Head and Neck Cancer Awareness

As part of Oral, Head and Neck Cancer Awareness Week®, April 21-27, we want to share important information about these cancers and promote early detection through free screenings.

Quick Facts:

• Oral, Head and Neck Cancers includes cancer in the nasal cavity, sinuses, lips, mouth, thyroid glands, salivary glands, throat, or larynx (voice box).
• The sixth-most-common form of cancer in the world.
• Over 100,000 cases (including thyroid) diagnosed annually in the United States.
• Many dentists conduct an oral cancer screening as part of your annual checkup.
• While symptoms may not always be present, see a doctor if you have:
  • A sore in your mouth that doesn't heal or that increases in size
  • Persistent pain in your mouth
  • Lumps or white or red patches inside your mouth
  • Difficulty chewing or swallowing or moving your tongue
  • Soreness in your throat or feeling that something is caught in your throat
  • Changes in your voice
  • A lump in your neck
• Risk factors for Oral, Head and Neck cancers include: tobacco use, family history, and HPV infection.
• Every adult should get screened, even non-smokers.

Sources:

Ohio State University

Head and Neck Cancer Alliance

Last year, 150 tons of plastic pellets spilled off the coast of Hong Kong. The BBC reported, “the plastic balls are not toxic on their own, but could absorb toxins that would be lethal to any species that might be tempted to eat them.” According to researchers, this highlights a common misperception regarding small plastic debris in aquatic habitats—the material itself is not considered a hazard to aquatic animals.

In a new study, researchers describe how plastic debris in our oceans introduces toxic chemicals from three different sources.

1. Monomers – The building blocks of plastic polymers are monomers which are linked together during polymerization. However polymerization is never complete leaving some monomers unattached and free to migrate out into whatever the plastic comes in contact—like a sea creature or, in the case of a plastic beverage container – your body.

Examples of harmful monomers are the carcinogen vinyl chloride that makes up polyvinyl chloride (PVC) plastics, or the endocrine disruptor bisphenol-A (BPA) that makes up polycarbonate plastics.

2. Plastic Additives – manufacturers mix in other chemicals to give plastics desired properties. Additives can have toxic properties of their own and they are also free to leach out.

Typical additives include softening agents like phthalates and flame retardants such as polybrominated diphenyl ethers (PBDEs). Adding to the concern is that consumers are often left in the dark as to what’s been added to plastics as manufacturers are not required to disclose additives considered proprietary trade secrets.

3. Pollution magnets – Because plastics are oily substances, they attract other oily chemicals floating about. In one study plastic pellets accumulated toxins at concentrations up to a million times that found in the surrounding seawater—and that was only after six days in the water. Therefore plastics in marine environments become even more toxic as they break down and are ingested by marine life.

The new study compared how readily the five most common mass-produced plastic polymers accumulate hazardous chemicals from local seawater. At intervals of 6 to 12 months, samples were recovered for analysis of two families of persistent toxins: PCBs and PAHs (polycyclic aromatic hydrocarbons – byproducts of burning fossil fuels or forest fires).

What They Found

All five polymers accumulated increasing amounts over time of both PCBs and PAHs. However, three types (HDPE, LDPE and PP) soaked up the pollutants at concentrations higher than the other two (PVC and PET). Concentrations of toxins topped out for PVC and PET at six months, but the other three types continued to rise through 12 months. The researchers believe that the higher levels of toxins on some plastics is due to their being subject to weathering which produces surface pitting, increasing the surface area to which toxins can stick.

Implications:

Plastic debris in the oceans has a multiplying effect that is potentially more harmful than disposal of plastics on land. Ingestion of marine plastic debris is commonplace at all levels of the food chain, whether passively by filter feeders, like krill and many fish, or actively when mistaken for food by animals as diverse as sea birds, turtles and whales. All such creatures represent entry points into the ocean food web for toxins either manufactured into plastics or accumulated later from seawater.

This study also dispels the notion that developing marine biodegradable plastics will automatically eliminate chemical threats stemming from conventional plastics which are non-biodegradable.

Earth Day Challenge

Today, Earth Day, we are reminded to do our part to help preserve the planet as our health and well-being ultimately depend on it.

One of the single most important things you can do is to limit your use of plastics. By doing so, you’ll help:

• reduce consumption of non-sustainable petroleum products used in plastics manufacturing.
• cut your exposure to numerous toxic compounds such as the carcinogen vinyl chloride and bisphenol-A (BPA).
• keep plastics out of landfills and ocean dumping grounds where they pollute the land, water and ultimately--our food supply.

It’s important to note that most plastics are not safely biodegradeable or recyclable without adding additional toxic load to the environment.

Sources:

The Environmental Magazine

Environmental Science and Technology

Scientific American

In a perfect world we would all be able to buy whole organic foods and cook all our own meals and snacks. But many of us simply don’t have the time to do that, and finding clean packaged foods can be difficult and time-consuming.

Fortunately for us, the folks at Prevention magazine have done the detective work for us. They scoured store shelves and came up with a list of the 100 Cleanest Packaged Foods.

Making the List

The foods that made the list had to meet the following criteria:

• Must not contain GMO ingredients. (Many carry the “Non-GMO Project Verified Seal)
• Must have no more than 10 grams of added sugar
• Must have less than 200 mg of sodium per serving (or 400 mg for meals)
• All cans must be free of bisphenol-A (BPA)
• All fish must be sustainable, according to Monterey Bay Aquarium seafood criteria
• All foods had to be absolutely delicious

You can browse the list by meal, by food category, and even by special criteria, such as certified organic, gluten-free, high-fiber and diabetes friendly. There’s also a downloadable shopping list so you’re armed and ready for your next grocery run.

Big Names and Niche Finds

You’ll be happy to know that there is something for everyone on the clean list. Here’s a sampling of some products that made the cut:

Breakfast Finds

• Kashi 7 Whole Grain Flakes
• Trader Joe’s Gluten Free Rolled Oats
• Stonyfield Organic Greek Yogurt and Fage Greek Yogurt
• Applegate Organic Bacon

Lunch Foods

• Amy’s Organic Chili
• Trader Joe’s Organic Tomato & Roasted Red Pepper Soup
• Applegate Organic Uncured Beef Hot Dog
• Canyon Bakehouse Gluten-Free Bread

Dinner Delights

• Whole Foods Wild Caught Yellowfin Tuna Burgers
• Organic Prairie Organic Grass-fed Ground Beef
• Applegate Organic Chicken Strips
• Amy’s Light in Sodium Spinach & Tomatoes Pizza

Reap the Benefits

Clean foods are good for you, not only for what’s not in them (too much sugar, saturated fat, sodium, over-processed grains, pesticides, preservatives, artificial colors) but what is in them, including:

• Whole grains and vegetables which provide higher nutrition and fiber
• Slow carbohydrates that provide prolonged energy rather than sugar spikes and crashes
• Lean protein your body needs for muscles, bones, skin and hair
• Fresh, robust, natural flavors and textures

You’ll also see and feel a difference in your body. Many people report that eating clean promotes weight loss, better looking skin and hair, more energy and a better mood.

It may also help reduce your risk of many health problems including heart disease, diabetes and cancer.

Sources:

Prevention

Live Strong

According to new research, one of the most widely used medications to treat arrhythmias may nearly double the risk of developing cancer, especially in men and people exposed to high amounts of the drug. Cancers of the digestive system, lung, liver, colon, ovaries and prostate were among the cancers associated with amiodarone.

Amiodarone (sold as Cordarone and Pacerone) was approved in 1985 for the treatment of arrhythmias, or irregular heartbeats which can lead to cardiac arrest. Because the drug is fat-soluble and degrades very slowly, large amounts can accumulate in soft tissues after a long-term prescription.

Previous studies have shown that amiodarone might increase the risk of thyroid dysfunction, pulmonary fibrosis, and skin and thyroid malignancies, but no large-scale study had investigated whether the drug broadly affected cancer risk.

For the new study, researchers analyzed data from 6,418 individuals taking the drug, following them for an average of 2.57 years. By the end of the follow-up period, 280 participants developed cancer.

Overall, there was an approximate 10% increase in risk for all cancers among patients who received amiodarone compared with the general population. However, women did not appear to be at increased risk. Among men taking amiodarone, cancer risk increased to 20%.

One reason for the gender disparity may be that women clear amiodarone faster than men, the researchers suggested.

Those who were male and took the higher doses of the drug for longer periods of time were 46% more likely to develop cancer.

Implications

Because this study is observational and does not prove cause and effect, the researchers did not suggest that people should stop taking amiodarone. There would need to be larger and longer studies showing a stronger link before doctors advised people to stop taking the drug. In the meantime, if you have concerns about amiodarone, you can discuss them with your doctor.

Sources:

Wiley

Clinical Adviser

Healthfinder

When ConsumerLab, an independent testing lab, recently analyzed 42 leading multivitamins, 16 (38%) failed quality tests. The problems included sub-potency, exceeding FDA nutrient limits, and tablet disintegration—all of which can affect the efficacy or safety of these products.

For CNCA Health, pointing out quality problems in the supplement industry is a double-edged sword. We want you to be aware of the potential for problems so that you can protect yourself. It’s also why we conduct up to 200 quality tests or more to ensure purity, potency and authenticity.

On the other hand, we’re concerned that such news may discourage you from including dietary supplements in your personal health and wellness strategy.  That’s why this report on multivitamin quality is so disturbing.

Next to fish oil, multivitamins are the most popular dietary supplement in America—and for good reason. National surveys reveal that most Americans are not getting enough of key nutrients from diet alone, so taking a multivitamin may help fill any dietary gaps.

But when you look at what ConsumerLab found you’ll be justifiably concerned that you are not getting what you paid for—or worse, that you may be getting something you didn’t want.

What They Found:

• Thirteen products did not provide the amount of nutrients listed on the label. For example, one multivitamin only contained 15% of the vitamin A it claimed to provide while another only delivered 37.5% of the folic acid promised.
• Several products, including some for children, exceeded tolerable limits for niacin, vitamin A, magnesium and zinc. Too much niacin can cause skin flushing and tingling while excess zinc can cause immune deficiency and anemia.
• One product contained 248% of the claimed amount of Vitamin A (as retinol). Manufacturers are allowed to include a little more to allow for full potency through the life of the product, but in this case, too much vitamin A can be toxic.
• Two products did not pass the disintegration test by taking 40 minutes to break apart rather than within the 10-minute limit. This may reduce your body’s ability to absorb the ingredients, and limit their effectiveness.
• Among the three pet products tested, one product was contaminated with lead.

What Went Wrong

Virtually all of the problems would have been discovered before the products hit store shelves if the supplement makers had conducted thorough quality testing throughout the manufacturing process, including:

• Testing raw ingredients for authenticity--to prevent fake or fraudulent ingredients
• Testing raw ingredients for purity--to find contaminants like lead, chemical solvents used in processing, or herbicides, and fungicides for that may affect plant-based ingredients
• Testing raw ingredients for potency—to know how much of the active ingredient is present to make sure label potency claims are met.
• Testing during production and post production--to ensure that product quality remains intact and that the finished products exceed government and voluntary standards.

Unfortunately only a fraction of manufacturers’ go to these lengths—but CNCA Health is one of the few that does. We perform over 225 tests on our products—that’s almost four times more than many other brands.  

We encourage you to learn how CNCA Health goes the extra mile to ensure that our products deliver the highest standards for purity, potency and authenticity.

It’s one of the many reasons why CNCA Health supplements are doctor recommended and hospital approved.

Sources:

ConsumerLab (subscription required)

Whether you’re concerned about eating a balanced diet or maintaining a healthy weight, managing portion or serving sizes is key. Unfortunately, we may not always have access to measuring cups, spoons or scales, but there are some tricks you can use to visualize the proper amount to put on your plate.

Everyday Objects

Dieticians and nutritionists often use common everyday items to help you gauge serving sizes. For example:

• Serving of protein – (chicken, beef or pork) is about 3 oz or the size of a deck of cards.
• Serving of vegetables – is usually 1 cup or about the size of a baseball for green vegetables (non-starchy) vs 1/2 cup for starchy vegetables like corn or beans.  One-half cup is about the size of a light bulb (old fashioned incandescent type bulb)
• Serving of Fruit - varies by type. Dried fruits are denser so the portion size is smaller—around ¼ cup or about the size of a golf ball. For apples, pears and oranges, a serving size is generally one medium sized piece of fruit about the size of a baseball. A serving of small berries like blueberries, raspberries and blackberries is 1/2 cup. Larger whole strawberries is a full cup.
• Serving of carbohydrates – (potatoes, pasta, rice) A serving of potatoes should be about the size of a computer mouse, and a pile of pasta should be about the size of a can of tuna or hockey puck. A serving of rice or couscous is roughly the size of a light bulb.
• Serving of dairy – ½ cup of ice cream or frozen yogurt is about the size of a light bulb as well.
• Serving of fats – (butter, mayonnaise, cheese) – an ounce is equivalent to about two dice.

Visit WebMD for downloadable wallet- and fridge-size guides to portion sizes.

Other Tools

The new USDA “My Plate” guidelines can also help you visualize what the proper proportions of each food groups should look like on your plate.

According to this tool, half of your plate should consist of vegetables and fruit with protein and grains making up roughly the other half.

Just remember that these proportions are based on a 9” dinner plate or smaller. Over the years plate sizes and portion sizes have increased both at home and in restaurants.

ChooseMyPlate.gov provides many resources to help you eat a balanced diet, including sample menus, recipes, tips for parents, and budget friendly shopping advise to get more nutritional bang for your buck.

Sources:

WebMD

Choose MyPlate

While we may appreciate the role insects and spiders play in maintaining ecological balance, most of us don’t want them in our homes, terrorizing our children or plaguing our pets.

The good news is you can keep pests at bay without resorting to noxious chemicals--many of which have been associated with certain childhood cancers, adverse affects on the brain and nervous system, birth defects and immune system disorders.

First Line of Defense

The first step in natural pest control is to eliminate the reasons why bugs are attracted to your home—food, water and shelter. Start with these tips:

• Seal up cracks and small openings along the foundation of the house.
• Eliminate sources of moisture or standing water. Fix leaky plumbing (good for water conservation too!).
• Keep tree branches and other plants cut back from the house.
• Keep kitchens clean by wiping counters and emptying the garbage frequently. Do the same for other places in your home where food/drink remnants may be left behind.
• Keep all food containers sealed.
• Avoid leaving pets' food dishes out for long periods of time.
• Keep trash containers clean and sealed, both indoors and outdoors.
• Screen windows and doors.
• Keep exterior spaces clean to deter flies: Clean up pet litter, and tightly close all garbage cans.
• For fleas, bathe your pets regularly. Wash mats, beds or surfaces that they lay on and vacuum your house weekly or more.
• Don’t store newspapers, paper bags, and boxes for long periods of time–they make cozy homes. Also check for insects in packages or boxes before bringing them into your home.

Don’t underestimate the power of these first-line measures. Studies have found that in homes with pest problems, sealing up cracks and crevices in baseboards and cleaning up food residue is more effective at controlling cockroaches than using pesticides.

Natural Repellents

Another way to make your home inhospitable for bugs is with these natural repellents:

• Cucumbers are an ant’s nemesis—especially the peels. Sprinkle cucumber peels where ants enter your home. Other substances that can be used as a barrier are:
  • Garlic
  • Cayenne pepper
  • Lemons or lemon oil
  • Cinnamon
  • Talcum powder
• Rosemary helps ward off fleas. Grind rosemary leaves into a fine dust and sprinkle it onto your pet (dogs only) or its bedding to ward off fleas. You can also brew up a strong tea with rosemary leaves and use it as a rinse following a bath. You can buy rosemary essential at health food stores and add a few drops to a carrier oil and work it into your pet’s coat. Pretest rosemary solutions on a small area before applying it to the entire dog. Do not use on cats.
• Citrus is another natural flea deterrent. Pour a cup of boiling water over a sliced lemon. Include the lemon skin, scored to release more citrus oil. Let this mixture soak overnight, and sponge on your dog to kill fleas instantly. Do not use citrus oil on cats.
• Soapy water will kill many bugs. Fill a spray bottle with water and dish soap and keep it handy.
• Baking soda -- with equal parts powdered sugar will kill roaches. Sprinkle the mixture in out of the way nooks and crannies where you see roach activity.
• Cedar wood and Cloves are natural deterrents for winged pests like moths and are a better alternative to moth balls (less toxic and better smelling). Cedar blocks and chips are available in stores and garden centers. Whole cloves can be found in the spice isle of the grocery story. Place cloves in a square of cheesecloth, pull the four corners together and tie with a bit of string. Hang in your closet to repel moths.
• Diatomaceous Earth (DE) is a safe alternative to insecticides and can be sprinkled in areas where roaches or other pests congregate, especially hidden areas such a cabinet tops and behind appliances. Harmless to people, the tiny particles cut the waxy exoskeleton and kills the insect within 48 hours. For a week or so after the treatment, the dehydrating insects will search more actively for water. So you may see more insect activity after the treatment. Most pests should be killed within two weeks of application. Look for Food-Grade Diatomaceous earth in garden centers. Do not use pool-grade diatomaceous earth which has added chemicals and is not safe for home use.
• Oil of Lemon Eucalyptus and Apple Cider Vinegar along with a few other ingredients in this recipe will help keep mosquitoes and other flying insects from bugging you.

A Word of Caution

While these ingredients are considered safer than chemical pesticides, please apply, use and store them away from curious children and pets.

Sources:

Eartheasy

Care2

Planet Natural

Pest World

Natural Resources Defense Council

New York Times

What started as an out-of-the box idea to cure cancer 14 years ago is coming to fruition for a husband and wife led team of researchers. Their idea, to inject a live virus directly into the brain, had never been done before and was met with some skepticism in the beginning. (Early funding for the research came from a local charity fun run.)

But now that a single shot of their genetically engineered cold virus is proving lethal to cancer cells and leaving normal cells unharmed, no one—especially their now cancer-free patients are questioning the researchers’ methods.

Cancer Catches a Cold

The special cold virus called Delta 24 was altered to only attack cancer cells. In the handful of patients receiving the experimental treatment, the results have been dramatic. Moreover, the researchers believe the virus will have a residual effect. If the tumor starts growing again, the immune system will fight the tumor.

Explaining the theory behind using viruses to treat cancer, one of the researchers said, “Cancer can be devious, in that it does everything possible to evade destruction. But viruses are equally tricky in their quest to invade cells and propagate…Viruses hijack their hosts' DNA to multiply. Cancer is above all a DNA disease…there are more than 100 genetic mutations associated with cancer. The reasoning is that if humans can identify a cancer cell by its DNA, then so can a virus.”

Once a virus is altered to target specific cancer DNA, it acts like a guided missile.

In this case, the friendly virus reproduces itself by killing brain cancer cells and moving on to contaminate other tumor cells. When there are no more cancer cells to infect, it dies.

More Work to be Done

The researchers are planning additional larger studies to continue testing their cancer-killing cold virus. A large international study is expected to begin next year.

Sources:

ABC News

The Guardian

The consumer action group Citizens for Health, designated today as "Read Your Labels Day," to create awareness about potentially harmful ingredients and chemicals found in thousands of grocery store products.

The non-profit group singled out these top ten artificial sweeteners, preservatives and chemical additives to avoid and identified which foods contain them and why they should be avoided.

Worst Offenders

1. High Fructose Corn Syrup (HFCS) – is a cheap super-sweet chemical made from corn that is found in a wide variety of foods and beverages--from sodas to salad dressing. HFCS and high fructose consumption have been implicated in a variety of diseases and health problems, including heart disease, diabetes and weight gain.

2. Aspartame – This artificial sweetener is found in many diet beverages and other sugar-free foods. Aspartame is considered by experts to be in a class of ingredients called “excitotoxins” that can overly excite brain cells, especially in children and the elderly. Thousands of aspartame-related health complaints, from migraines to memory loss to dizziness to vision problems have been reported to the FDA.

3. 4. and 5. Flavor Enhancers (Hydrolyzed protein, Autolyzed yeast and Monosodium glutamate [MSG]) – These three ingredients are often found in processed foods such as canned or dry soups, chips, dips, frozen dinners, and snacks. All three contain processed glutamic acid that damages brain cells. They are especially harmful to kids, the elderly and developing fetuses. Adverse reactions include skin rashes, asthma attacks, mood swings, upset stomach, migraines, heart irregularities and seizures.

6. Potassium Bromate – Often added to flour, it can be found in breads, flat breads, bakery products and tortillas. (It may also be listed as “bromated flour.”) Potassium bromate has been known for over three decades to cause cancer in laboratory animal and is banned in Europe, China, Canada and Brazil.

7. Bromated Vegetable Oil (BVO) – Beverages containing citrus flavorings often contain this ingredient that has never been declared safe by the FDA and is banned in Europe, India and Japan. BVO builds up in fatty tissue and causes heart damage in research animals.

8. BHA and BHT Preservatives – These additives are found in breakfast cereals, snack foods, pastries and processed meats. Made from coal tar or petroleum, these chemicals affect brain chemistry of laboratory animals and are considered a carcinogen in California and a possible carcinogen by the World Health Organization.

9. Trans Fats – Food products that list “partially hydrogenated oil” as an ingredient contain trans fats. These oils/fats are usually found in baked goods, snack foods and frozen meals. Trans fats increase LDL (bad) cholesterol and contribute to heart disease. High consumption has also been linked to cancer and Alzheimer’s Disease.

10. Artificial Colors – Often made from coal tar and/or petroleum extracts, artificial colors are widely acknowledged to cause hyperactivity and behavioral problems in some children. Certain colors, such as Red #3, have been shown to cause cancer in laboratory animals, but are still allowed to be used in foods.

Tips to Avoid

The best way to avoid these and other artificial ingredients is to purchase whole, fresh foods or organic processed foods. Otherwise, taking a moment to “Read the Label” is a must to protect you and your family from these chemicals.

Blind Trust

Although many shoppers already read label ingredients, a 2011 study from market research firm Mintel found that less than half of consumers surveyed checked the ingredient labels on the foods they bought.

"I think consumers will be surprised to see just how many everyday supermarket products there are that contain things like monosodium glutamate, aspartame, and High Fructose Corn Syrup," said Jim Turner, who chairs Citizens for Health. "No one needs these ingredients in their diets, and this campaign will help families avoid them."

For more on this topic, see Fooled by Food Labels: 9 Deceptive Claims to Watch Out For.

Sources:

Progressive Grocer

Citizens for Health