When we hear the word bacteria, the first thought that may come to mind is that of agents of disease or infections. But it is important to realize that we literally have billions of microorganisms that are residing in our bodies that are essential for our well being.

These so called “friendly” bacteria have many important jobs, primarily to inhibit the growth of yeast and other disease causing organisms.

Problems will begin to surface that will cause our friendly bacteria to be killed off, such as:

-unhealthy diet

-extra stressors in our life

-antibiotic and antacid use

-cortisone and other powerful medications

-sedentary lifestyles

-alcohol and drug use

It is at times like these that adding a probiotic can be useful in promoting a healthy intestinal tract, as well as the manufacturing of such nutrients as biotin, folic acid and vitamin K. All of these nutrients have a direct role in a healthy, functioning immune system.

My recommendation when taking a probiotic is to find a top quality brand with at least 4 million bacteria per dose.

Acidophilus will assist in enhancing the immune system and slow down the growth of Candida and E.Coli.

Bulgaricus is also recommended as a powerful supplement for the immunity.

If for whatever reason you are unable to take a probiotic supplement, look for foods that are also powerful bacteria killers, such as:

-Sauerkraut

-Some cheeses (dairy free, if possible)

-Yogurts (I don’t mean Dannon or Yoplait! Look for Greek made plain yogurt and very little sugar)

-Kefir

Before I ever competed in any type of race, the fear and apprehension that I felt was enormous. There were so many what ifs—what if I couldn’t finish, what if I finished last in my age group or even worse, what if I finished last in the whole race, what if I had some type of panic attack out on the course, what if I peed myself in front of thousands of spectators. I tried to come up with every type of excuse not to run an event

The list can go on and on for many people and the truth is that competing in your first event is indeed very nerve racking and tense but invigorating and exciting all at the same time. Once you have completed the event, it may be one of the best feelings of accomplishments you may ever feel.

When I first met my wife, she never ran. I tried to get her to run with me but she had other types of workouts that she much preferred. She did have a fear of the unknown because she was never a runner and she didn’t want to make a fool of herself. Eventually, she got the nerve up to do a 5k and then another one and then she followed up with a few more 10k’s. Now she is currently signed up for her 2^nd half marathon that she will be competing in and I am sensing that a marathon is in her sights.

She was always a fitness person but the increased confidence levels that I have seen in her since she has begun her racing has been nothing short of amazing!

There is no doubt that even the most sedentary individual can go out and at least walk the 5k and finish it. (5 kilometers equals 3.1 miles in case you were wondering but too afraid to ask).

If you went out and at least attempted this, you may feel a bit overwhelmed at first with all the other runners who may look quite a bit more athletic than you are and who may even finish the race by the time you get out of the starting gate, but don’t fret.

An organized race is a place where positive attitudes are abundant! It’s people with like minds getting together on a weekend morning with one goal in mind—to live an active and healthy lifestyle, to have fun and to stay fit. But more importantly, it’s where friends and family get together to motivate each other and have a blast doing it. What a feeling to cross that finish line with a best friend, a sibling, your child, spouse or parent.

That is a strong recommendation, by the way: try your first race with someone that you know well. This will make it much more painless. What if you don’t know anybody who wants to do it with you? That’s okay—these types of races are environments where it’s very easy to meet other people and you never know--you may meet someone who is competing in their first race, too. Talk about an immediate bond!

I do want to advise that if you have trained for this event (I do highly recommend this) and have set your goal at a certain finishing time, you may not finish in that desired time. This may lead to disappointment and a good reason for you not to want to run in another race. While it is great to have a goal time to finish in, I would recommend that for your first race just go out and have fun with it and not worry too much about your time and just get used to the wonderful atmosphere before, during and especially after the race ( I love the races with live bands playing).

Finally, get prepared. Look up local events in your area and find what races are coming up. You may want to compete in a race that benefits a cause that you have a passion for such as breast cancer, Earth Day or a doggie dash. Then go to the many websites that are available on how to train for a 5k. You need to learn about running habits, resting your body, injuries, shoes, etc. Don’t make the mistake of trying to do it all on your own. Seek out expert advice and find a plan that you feel comfortable with but either way, mark it on your calendar and just do it! The physical benefits and the self confidence that it will give you will far outweigh any fears or apprehension and the soreness you may have afterwards.

As always, if you do suffer from an injury or illness, make sure to speak with your healthcare provider prior to the race.

The use of spices has been around for thousands of years and used in traditional medicine for the prevention and treatment of various conditions. Recently, growing evidence shows that spices have been effective in the prevention, and sometimes treatment, of conditions such as arthritis, diabetes and even cancer! Additionally, if you’re looking for anti-aging remedies, start with spices.

Let’s take a peek into some of the main spices that have shown to have super-like effects on our health and well-being:

Cayenne Pepper: Contains capsaicin, which has been shown to block Substance P. That’s a certain chemical in the brain involved with the transmission of pain impulses. Also, it boosts endorphins in the body which are natural painkillers. Cayenne has also been shown to help with cholesterol, atherosclerosis and a reduction in allergic responses. Cayenne’s benefits can be linked to its strong antioxidants, flavonoids and carotenoids that it contains, all of which assist in anti-inflammatory effects and circulation. Capsaicin is typically used as a topical cream and in a study in the Journal of Rheumatology, showed to dramatically help with patients who suffered from osteoarthritis in the hands.

Cinnamon: Excellent for the regulation of blood sugar levels. If you are diabetic or prediabetic, studies have shown that just a half a teaspoon a day can help reduce blood sugar, triglyceride levels, and total cholesterol levels (http://onlinelibrary.wiley.com/doi/10.1111/j.1464-5491.2010.03079.x/full). Cinnamon is a strong antioxidant that helps with metabolic syndrome, which is a combination of increased abdominal fat, high blood sugar, and hypertension. All these factors contribute to cardiovascular disease and type 2 diabetes.

Ginger: Helps with digestive problems, including upset stomach, acid reflux and GERD. Ginger has also shown to help with intestinal gas by protecting against bacteria and fungi in the gut. Other benefits include anti- inflammatory agents and protection from atherosclerosis by lowering cholesterol.

Turmeric: great for boosting the immune system due to its powerful antioxidant effects. Said to be 5 to 8 times stronger than vitamins E and C. Contains curcumin, which has been shown to inhibit the production of specific enzymes that promote inflammation. Also shown to help with inflammatory bowel disease (IBS), indigestion, arthritis pain and the prevention of some types of cancers. In India, where it is widely used, the rate of breast, prostate, colon and lung cancer is 10 times lower than it is in the United States. According to the University of Texas Cancer center, curcumin blocks a key biological pathway that is necessary for the formation of certain cancers.

Other key spices include:

- Natural salts: Sea or Himalayan salt has been shown to have mood elevating substances. 

- Peppermint: helps with digestive disorders and inhibits the growth of fungi and bacteria. Also, helps with allergies and asthma.

- Oregano: another powerful antioxidant, great for inflammation and joint pain. (Also goes great in a marinara sauce!)

- Black Pepper: If you are concerned with the bioavailability of other foods, black pepper will assist with this. For example, if you are eating a Kale salad, adding black pepper will help your body better absorb the kale to get its true health benefits.

- Nutmeg: Has certain antibacterial agents that help warding off strains of E.Coli and also good for arthritic pain.

- Cloves: Very potent anti-inflammatory; Excellent for muscle aches and pains; also, an antibacterial and antifungal agent; Used for respiratory type conditions, such as asthma, allergies and bronchitis.

Hopefully after reading this, you will get out your spice rack and evaluate things a little closer. Adding spices can enhance not only the nutritional value but the taste as well.

Instead of processed seasonings, dressings or marinades begin adding natural herbs and spices to your meals and snacks. Even when drinking teas, just adding a touch of any of the above spices will make a difference.

There may be some conflicts with certain spices and prescription medications so make sure that you check with your natural healthcare provider and always use in moderation.

Apple Cider Vinegar (ACV) has been proclaimed to be beneficial for such ailments as muscle cramps, obesity, joint conditions, digestive disorders, high blood pressure and even sinus problems. But one of its most amazing benefits is the effect that it has on insulin levels. Of course, insulin levels are the key component in the regulation of diabetes.

According to studies done at both Arizona State University and the University of Arizona, ACV has shown to improve insulin resistance. This is a condition where muscle, fat and liver cells become resistant to the uptake of insulin and blood sugar glucose (which provide us fuel that gives us our energy). Insulin resistance is common among diabetics and others who are considered prediabetic, meaning their insulin and blood glucose levels are “borderline” in approaching the numbers that define actual diabetes. People with insulin resistance typically are overweight, have high cholesterol and triglyceride levels and are hypertensive.

The theory behind the insulin benefit of ACV is that the acetic acid, vinegars most common ingredient, interferes with the key enzymes that help with digestion of carbohydrates. Basically, the carbs go through the digestive tract without being absorbed. It has also shown to affect enzymes that alter the metabolism of glucose in the liver, which will reduce insulin spikes.

These high levels of insulin also promote inflammation and play a big part in any inflammatory response in the body. This is a valid reason why I instruct all my arthritic patients to start taking a healthy dose of ACV.

Vinegar has been around and used since the beginning of time, in fact, Hippocrates treated his patients with it in BC times. Julius Caesar supposedly gave it to his army to fight off disease and Christopher Columbus took barrels of vinegar for his sailors on his long travels to protect from scurvy and other nasty diseases.

According to Bragg health products, who happen to be one of the leading ACV suppliers in the world, ACV also has a wonderful effect on healthy skin and hair. Using it topically can help with acne and dry skin.

But incorporating it into your regular diet is what’s recommended and aside from the health benefits listed above, can also assist us in:

                                 - flushing out of the elimination organs ( kidneys, colon, skin, etc)

- increased energy

- decreased joint aches

- balancing of PH levels

When choosing ACV, make sure that you are getting the raw, unfiltered and organic type and that it contains what is called the “mother”, a strand like substance at the bottom of the bottle.

Any distilled, clear vinegar should be avoided because it has lost most, if not all, of its natural enzymes during the distilling process. ACV should be pungent, brownish in color and have a visible “mother” at the bottom. I highly recommend Bragg ACV (http://bragg.com/index.html), who has been a highly reputable company since 1912!

As far as dosage, if you are a beginner I would start with a couple of teaspoons daily mixed with some good water at the beginning of each meal. Try to work your way up to a tablespoon or two mixed with the water. It’s always a smart idea to read the directions of usage on the bottle just to make sure.

Another final word: if you suffer from active ulcers, this may be the only time that ACV is not recommended. Speak with your holistic health provider first to discuss your options.

If there is one ingredient that is widely ignored in our food and drink and causes more adverse health effects, it has to be Aspartame. In case you are not familiar with Aspartame, it is the technical name for such products we only know as NutraSweet, Equal and a few other artificial sweeteners that are hot on the market.

Just a brief history on how Aspartame came onto the scene: Back in 1965, upon doing research on another gastric ulcer drug, a chemist from the G.D. Searle Company discovered it by synthesizing aspartyl-phenylalanine methyl ester and accidentally getting some of it on his fingers. When he later went to pick up a piece of paper, he quickly licked a finger and noticed a sweet taste on it. Twenty years later, a billion dollar a year product was born.

Today, aspartame accounts for about 75% of all the adverse reactions of additives that are reported to the FDA. What type of reactions are we actually talking about? The most common were headaches, dizziness, nausea, fatigue, depression, irregular heartbeat, breathing difficulties and even seizures and death (5 instances).

The components that make up aspartame are primarily Phenylalanine, which is natural amino acid found in the brain. But when there is excess phenylalanine in the brain, this has a direct affect on serotonin levels which can cause emotional disorders, mainly depression. If you suffer from depression, it may be a wise move to eliminate aspartame from your diet.

Aspartame is also made up of aspartic acid, another amino acid that when ingested in excess, can cause a multitude of side effects.

Another component of aspartame is methanol. The same methanol that when broken down in the body turns to formaldehyde. In case you were not aware, formaldehyde is a known carcinogen and a lethal toxin. The side effects are wide ranging from vertigo to seizures to death. It also interferes with DNA replication and can cause birth defects.

You may be asking why an FDA approved substance is allowed to remain on the market despite the obvious fact that it’s downright dangerous. Pretty simple…follow the money.

Aspartame was approved in dried products in 1981 and in carbonated soft drinks just two years later. Around that same time (1979-1982), four different FDA officials left their jobs and took positions connected with the NutraSweet industry. Don’t think for a moment that this is an isolated incident, in fact a report done in 1992 revealed that 37 of 49 top FDA officials who left the FDA ended up taking positions with companies that they were regulating. Don’t forget about the stock owned in these drug companies that they were assigned to look after.

Let’s now get to the main point and find out how we can effectively avoid aspartame. We have already mentioned NutraSweet and many people automatically think of diet soda. This is true, stay away from any type of soft drink whether its diet or not. But it definitely does not stop there, not even close. Here is a list of the most common products that you will find aspartame in:

- breath mints

- sugar free gum (they have to make the gum sweet somehow)

- coffee beverages

- over the counter medications (including children’s medications)

- multivitamins

- cereals

- baked goods

- teas

- toppings and condiments

- diet sodas

- frozen and gelatin desserts (jello)

- some juices

- candies

Just to finalize things, it is hard to imagine that in 1991 the FDA banned the importation of stevia. This is a natural powder from a leaf that has been used for hundreds of years by people around the world and with no side effects reported. If you are a diabetic or have blood sugar issues, aside from completely eliminating sugar from your diet, stevia is your next best option. Hopefully, you have not been led astray by your doctor or by the American Diabetes Association that artificial sweeteners are good alternatives for your sugar cravings.