The John Tesh Blog

In an economic recession, what happens to pet care?

If you're like most pet owners, you treat your furry friend as well as — if not better than — you do yourself. A recent poll of female shoppers found that while about 68 percent of  women were willing to switch brands of their OTC medications and certain staples to save cash, only 29 percent would change their brand of pet food. And the American Pet Products Association forecasts that total pet spending in 2009 will reach $45.4 billion, up from $43.2 billion in 2008. Given the state of the economy, that's pretty impressive, and tells a lot about how Fido and Fluffy get treated. But just because you want to give your pets the best doesn't mean you have to sit back and watch your bills escalate. Instead, try these smart tips from Goodhousekeeping for spending less — while still showering them with love.

Lower Food Costs

Feed less. If you can't see or easily feel your pet's ribs, he could probably stand to shed a few pounds. And if so, he's hardly alone: Some 44 percent of dogs and 57 percent of cats in America are overweight, the 2008 National Pet Obesity Awareness Study found. If a medical condition isn't to blame, you may be unintentionally overfeeding. "Most pet food label feeding guides are based on the caloric needs of un-neutered/un-spayed, active adult animals," explains veterinarian Ernie Ward, president of the Association for Pet Obesity Prevention. "A spayed or neutered pet's metabolic needs are 25 to 30 percent lower than that." Petobesityprevention.com will tell you your critter's true caloric needs. Then, feed the lowest recommended amount on your pet food package. If your pet stays at a healthy weight, you may help him avoid diabetes, kidney disease, and other ailments — and you'll definitely save cash. Say you pay $30 for a 17.5-pound bag of Nutro Ultra Adult dry dog food. The feeding guide for a 40-pound dog recommends 1¾ to 3⅓ cups daily; feed the lower amount, and you'll save about $210 a year. Will pets complain about getting less food? "You bet your last kibble — there's a strong behavioral component to overeating," says Ward. To survive the pleading eyes, Ward advises playing with your pet: "By rewarding 'begging' with physical and emotional interaction, pet owners will soon see an improvement."

Supplement wisely with scraps. Think twice before you toss your leftovers; they could stretch your pet's diet. "We keep a container in the refrigerator and add things like chopped broccoli stems, green bean ends, meat loaf, and scrambled eggs. Then we mix it with high-quality dog food daily," says Liz Jenkins, 44, of Nashville. "We've cut our pet-food costs in half, and our dog loves it — and she's fit and trim." A smart move, according to Babette Gladstein, a veterinarian at Bglad Veterinary Services in New York City — but don't just treat your pet like a garbage disposal with a tail; rather, feed her as if she were your 90-year-old grandmother. "No spices, no dairy; be careful with fat; most lean meats and fish are good, as well as vegetables," Gladstein says. "Start your pet on a small amount of the food and, if she reacts well, incorporate more of it into her diet, up to 50 percent of her meals." Some human foods are dangerous for animals to eat, though. Check this list from the ASPCA to be sure you're familiar with which foods are toxic to pets.

Bulk up. If you don't already buy your pet food at a warehouse club, start now. At Costco, we found a case of 24 22-ounce cans of Pedigree Chunky Beef dog food for $24.99, versus $33.36 at a local supermarket; Purina Fancy Feast cat food was $17.49 for a case of 36 three-ounce cans at Costco, versus $28.80. Or try Costco's house brand, Kirkland Signature; 40 pounds of dry dog food were being sold for $23.99 and 25 pounds of dry cat food for $15.89 at press time.

Practice portion control. "Break treats into tiny pieces," says veterinarian Amy Attas, chief veterinary advisor for webvet.com (a pet wellness information site), so a pack goes further. "Pets don't measure the size of the treat; they only know they're getting one."

Try fruits and veggies. "Most pet treats are expensive," says Gladstein. "A 10-ounce bag of Beggin' Strips costs about $6 — more than a good steak at your supermarket!" She suggests offering apples, bananas, and baby carrots (all good for, ahem, regulating the digestive tract). Never give grapes or raisins, though — they're toxic to many pets.

Make your own goodies. If you enjoy baking for the rest of the family, try this easy homemade dog-friendly Gingerbread Cookie treat (oh...you will be loved!) from Brooklyn Dog Bites:

Ingredients

• 1/2 cup molasses 
• 2 tablespoons honey 
• 1 1/4 cups water
• 1/4 cup olive oil
• 3 cups organic whole wheat flour
• 1 teaspoon baking soda
• 1/2 teaspoon cinnamon
• 1/2 teaspoon ground cloves
• 1 tablespoon finely chopped fresh ginger

Directions

Preheat oven to 350°.

In a large bowl, combine molasses, honey, water, and olive oil. In another bowl, combine flour, baking soda, cinnamon, cloves, and ginger. Mix dry ingredients into wet. Divide dough into 2 balls, wrap, and refrigerate for 3-5 hours.

Roll out chilled dough to 1/4-inch thickness and cut into desired shapes.

Bake for 10-15 minutes.

Let cool completely and decorate with melted yogurt chips or carob, if desired.

Christmas party: the buffet table...here's your guide to getting around it.

I hope you're getting ready to enjoy an upcoming weekend...maybe a holiday party to attend? If you have hopes of starting 2010 without some serious pounds to drop from too many trips to the buffet table, take some tips from Redbook magazine about what to have, what to avoid (and how to, too!) at parties, as well as at home:

Balance out your binges. There are 15 days left of the season. If you've let yourself eat whatever you want in the last couple of weeks, try now to scale back until December 24th. That way, you can enjoy a guilt-free holiday dinner, says Tallmadge. If you have events still to come, leading up to the end of the year, pick one party or dinner a week as the one where you splurge.

Don't stand near the hors d'oeuvres. "Take a few things, then go as far away from them as possible so you're not tempted to pick from the platter," says Jackie Newgent, R.D., a New York-based nutritionist and chef.

Alternate indulgences. Have cheese at one party, but no dessert, then switch it next time out, says Kathleen Daelemans, author of Getting Thin and Loving Food! Doing so will keep you from going too nuts—or saying no to nuts altogether.

Implement the 15-minute rule. Give yourself that much time before you hit up the yummies; grab a nonalcoholic beverage (like sparkling water with a lime twist) in the meantime to keep your hands busy. "People are usually nervous at the beginning of an event, so they dive into the buffet table and end up eating more," says Tallmadge.

Don't ban your favorites. "Decide which special foods you really want and enjoy them, but skip the rest," says Daelemans. So if you love eggnog, have a glass, but if you could take or leave gingerbread-man cookies, don't waste your calories on them.

Make water your best friend. Tallmadge recommends not drinking on an empty stomach and having two glasses of water for every glass of wine. "You want to sip and savor your wine, and grab and gulp your water," she says.

Keep in-between meals low-calorie. Balance out party splurges with super-healthy choices at other meals and on other days of the week, says Daelemans. Make green salads with low-fat dressing for lunch and pick lean meats (like chicken or pork) or broth-based or bean soups for dinner.

Oops, I ate it again! Whether you're whipping up a batch of cookies or making frosting, it's hard not to sample here and there. "But you can end up eating a whole dinner's worth of calories before you even sit down," says Tallmadge.

One misconception you need to avoid like the plague? The one where you tell yourself that you've already put on a few pounds- it's too late, so you might as well forget about it, and eat and drink whatever you want! You'll resolve to get thin at the new year, right? Uh-uh. Get back up on that wagon with me, friend- it's never too late to pull yourself back to some leaner, healthier choices. Good luck the rest of this week, too! (Now...will they just stop bringing cookies to the office??)

John

Email John:  johnsblog@teshmedia.com

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Your guide to all the naughty and nice of holiday dinners- but we'll start with Thanksgiving!

I haven't talked yet this week about the annual start of "putting on a few pounds"- but it's not Thanksgiving Day yet- therefore, not too late! Thanksgiving Dinner is delicious- I'll be the first to shout that out- but traditionally- a real fat, calorie, and sodium wallop!

Before you dig into that Thanksgiving spread this year, complete with all the family favorites from Aunt Liz's secret recipe cornbread stuffing, to your mom's "nothing but rich" pecan pie- take time to think about what’s in front of you. This is where we use the phrase "conscious eating." The traditional spread contains a staggering amount of calories, as well as dietary nightmares like fat, sugar and salt. However, it’s not ALL bad. Here’s an eating guide that’ll have you giving thanks long after the holiday is over, courtesy of Janice M. Horowitz, a writer for Time magazine. And even the foods that are pretty high up on our "not so good" list can still be eaten, and enjoyed...just with a little thought before you throw caution to the wind! 

• The bird. If you’re preparing the turkey, don’t buy the “self-basting” kind, which is injected with a solution that’s supposed to help “improve” the flavor and juiciness of the meat. Those turkeys have nearly twice the fat and salt as the old-fashioned kind. Skip the skin altogether – that’s where almost all the fat resides.
• Cranberry sauce. As long as it doesn’t come in a can, go ahead and load up! Cranberries are high in vitamin C and tannins, the heart-healthy compounds also found in red wine. Research shows that cranberries reduce bladder infections by sweeping away bacteria that adhere to the urinary-tract lining. Just make sure the sauce isn’t loaded with sugar, like the canned kind.
• What about stuffing? To make it really healthy, use whole-wheat bread or high-fiber grains like wild rice. Cook it outside the bird, where it won’t get soaked in fatty drippings. If someone else has made the stuffing and they didn’t follow those guidelines – skip it.
• Watch out for gravy, which is basically salty, flavored fat. If you must have some, use a teaspoon to put a small amount on your food and skip the ladle.
• Sweet potatoes. One potato has nearly zero fat and only 120 calories – not bad at all. Just don’t douse it with butter. Sweet potatoes also contain an anti-oxidant that fights cancer, and reduces the risk and severity of asthma and rheumatoid arthritis.
• The big winner is Brussels sprouts. These little cabbage heads are an excellent source of fiber, and contain vitamin C, iron and the B vitamin folate - which may lower the risk of heart disease and Alzheimer’s. If you insist on greasing up the sprouts, make sure you substitute olive oil for butter.

John

Email John:  johnsblog@teshmedia.com

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How may bodies do we get in a life? Oh, yes- ONE. Let's keep it cancer free.

Health care reform is a pretty tough issue that has everyone concerned these days. No matter your thoughts, your opinions- one thing we call all agree on is that anything we can do individually to make our bodies healthier, the better! MSN Health & Fitness reports with Self magazine's Aviva Patz to give you the rundown you need to run your risk of cancer DOWN. Little lifestyle changes can lower your odds of hearing the dreaded diagnosis. Slip them into your routine and sleep better tonight.

Stay weight wise

Excess pounds boost cancer risk, a study in The Lancet shows. Build an exercise habit now to head off trouble: The American Cancer Society (ACS) recommends aiming for 30 minutes of activity five days a week.

When you hit your 45th birthday, make sure you're also doing 45 minutes of strength training twice weekly to minimize metabolic slowdown. "Beginning in our mid-40s, we lose up to a third of a pound of muscle a year and gain it back as fat, and fat burns fewer calories than muscle," says Miriam Nelson, Ph.D., director of Tufts University John Hancock Center for Physical Activity and Nutrition in Boston.

Nibble a bit of chocolate

Hooray- an excuse (except- you don't need one!) Researchers have discovered a compound in dark chocolate that fights fast-growing cancers such as colorectal cancer. "It requires the activity of an enzyme called kinase, which causes cancerous cells to die but leaves normal cells alone," says Richard Pestell, M.D., director of the Kimmel Cancer Center at Thomas Jefferson University in Philadelphia. The finding could even lead to adding chocolate to current cancer treatments.

Practice peace

Say ahhh! High levels of the stress hormone cortisol may inhibit a key gene from suppressing tumor growth, findings in the journal Genes, Chromosomes & Cancer suggest. Tame tension with this formula from the University of Pittsburgh Medical Center Healthy Lifestyle Program:

• Take deep belly breaths. You slow and elongate brain waves, bringing on calm.
• Watch your favorite comedy. Enjoying a good laugh activates the areas of the brain that govern humor, in turn suppressing the brain's stress regions.
• Adopt an uplifting mantra. Try "I love my life!" and repeat it when you're happy. You will train your mind to associate the phrase with being content. Then when you're on edge, chant your mantra and you'll immediately feel at ease.

Bake, don't burn

Grilling beef, poultry and fish until it's charred to a crisp can turn amino acids and other substances in the meat into heterocyclic amines (HCAs), compounds that have been linked to cancer. "HCAs are 10 times more potent than most other environmental carcinogens," says Kenneth Turteltaub, Ph.D., a toxicologist at Lawrence Livermore National Laboratory in California. Try these ideas:

• Marinate meat before grilling. Soaking chicken breasts in a mixture of cider vinegar, olive oil, lemon juice and spices reduced HCA formation by 92 to 99 percent, notes a study published in Food and Chemical Toxicology. "Marinating creates a barrier between the hot surface and meat, enough to lower the temperature and prevent HCAs from forming," Turteltaub says.
• Keep the grill temp below 325 degrees, the point at which HCAs begin to form.
• Grill meat or fish in punctured aluminum foil to protect against flare-ups. When fat drips on the hot coals, it forms HCAs, plus other carcinogens called polycyclic aromatic hydrocarbons that rise with the smoke.
• Microwave beef burgers for one to three minutes before browning; doing so reduces HCA production by 95 percent, according to a study in Food and Chemical Toxicology. Prior to grilling, discard the juices, which contain the building blocks of HCAs.
• Flip burgers often—about once a minute. This action keeps meat juices from getting too hot and activating HCA formation.

Avoid needless tests

Those full-body computed tomography scans you sometimes see at the mall are bad news: CT scans deliver a dose of radiation 50 to 200 times that of a conventional X-ray. A study from Massachusetts General Hospital in Boston found that for every 1,000 patients screened, an average of 908 would have at least one false-positive result, requiring further testing.

Stick to shopping when you're at the mall, and if your doc orders a non-emergency CT scan (say, to investigate headaches), ask if a radiation-free ultrasound or an MRI can be used instead, says Devra Davis, Ph.D., director of the Center for Environmental Oncology at the Uni­versity of Pittsburgh Cancer Institute.

Breathe easily

Radon is a leading cause of lung cancer among nonsmokers. The odorless radio-active gas is linked to up to 22,000 cancer deaths annually, according to the National Cancer Institute (NCI).

It is released during the decay of uranium, an element found in many soils, and can seep into your house. "When inhaled, radon can break down cell DNA and lead to cancer," Davis explains. To test your home, look for a do-it-yourself kit at a home-improvement store.

Steal these secrets

Cancer rates in some countries are significantly lower than in the United States, and many experts attribute this to the lifestyles of people in these areas. Adopt these disease-fighting behaviors from afar:

 

• Spice things up. In India, where breast cancer rates are about five times lower than in the United States, people cook with an abundance of cancer-fighting spices such as cumin, ginger and turmeric.
• Go for whole grains. Finland natives are known for eating loads of dark rye and other whole-grain breads, which likely contributes to their low colorectal cancer rates.
• Kick butts. West Africans smoke much less than Americans, which may in part explain why their rates of esophageal cancer are about 60 times lower than ours.

Cut back on coffee

The number of esophageal cancer cases has jumped 300 percent in the past 20 years, the U.S. Agency for Healthcare Research and Quality reports. A primary cause: chronic reflux, which bathes the throat in stomach acids that can erode tissue.

 

To put out the flames, avoid top triggers like caffeine and alcohol. "They relax the sphincter muscle at the bottom of the esophagus, allowing stomach juices to splash up," says Yvonne Romero, M.D., assistant professor of medicine at the Mayo Clinic College of Medicine in Rochester, Minn.

Be sunscreen-savvy

Melanoma rates among young women jumped 50 percent between 1980 and 2004, the Journal of Investigative Dermatology reports.

 

Apply sunscreen properly: Put on the amount that would fill a shot glass 30 minutes before heading outdoors, then reapply every two hours or after swimming or major sweating. Also, look for broad-spectrum coverage and UVA-filtering ingredients such as Mexoryl, avobenzone and zinc oxide.

Ask about daily aspirin

It's not only for heart disease: One a day reduced estrogen-receptor-positive breast cancer risk by 16 percent, NCI research finds. "Aspirin may block cyclooxygenase, an enzyme that could disrupt cancer development, in part by reducing estrogen levels," says lead researcher Gretchen Gierach, Ph.D. More research is needed, though; long-term aspirin use can cause ulcers.

Beware of false promises

At least 25 companies have misleadingly marketed products containing ingredients like shark cartilage, exotic mushrooms and wild yam as cancer treatments or preventives, prompting the FDA to issue a warning this summer. One supplement, CancerGene, claimed to "help switch on all three genes that inhibit cancer." "These products aren't proven safe or effective," says FDA spokeswoman Rita Chappelle in Rockville, Md.

These ideas are not meant to take the place of regular check-ups with your doctor- you know that. But I guess what I'm thinking is...certainly not going to do you any harm at all to devote yourself to the best health you can create for your body- after all, it's the only one you'll ever have!

John

Email John:  johnsblog@teshmedia.com

Check out the new John Tesh Social Network. You can connect with new friends, post your own blog, visit various forums, upload your favorite John Tesh music and share your photos.  To learn more about how to join, click here.

Eat Your way to Better Health, and without popping a pill

Your body can throw you for a loop at any time. You wake up with a sore throat on the day of your office Christmas party, a seafood-salad sandwich leaves you with grumbling indigestion, or you overdo it at the gym and arrive home with a stiff neck. Wouldn't it be great to have a live-in doctor/therapist/trainer to tend to your everyday aches and pains?

There's a pill to cure anything, anymore, right? Well, no doubt about it- countless numbers of patients have healthy lives thanks to their doctor-prescribed medications. But, sometimes...well, sometimes maybe it's worth a try to cure your body of what ails it without popping a pill first. Prevention magazine helps to open nature's medicine chest you might find in your kitchen pantry! And the best part? These remedies are surprisingly effective, and inexpensive!

Stomach nausea:

Try frozen ginger chips. Add pieces of fresh ginger to hot water. Strain, then freeze the infusion in ice cube trays. Crush the cubes and suck the icy chips throughout the day to provide your tummy with a steady soothing treatment. Ginger's anti-nausea properties are particularly effective during pregnancy or after surgery.

To soothe a sore throat:

Gargle twice daily with a solution of six pressed garlic cloves mixed into a glass of warm (not hot) water. Follow the regimen for three days. A recent study shows that fresh garlic juice has antimicrobial properties that fight pain-causing bacteria. The warm liquid soothes inflamed tissue.

To curb a cough:

Indulge in a square or two of dark chocolate. Researchers found that chocolate's theobromine compound is more effective than codeine at suppressing persistent coughs without the side effects of drowsiness and constipation. To calm a nagging cough that keeps you awake at night, take 2 teaspoons of honey (1 to 2 teaspoons for kids; don't give to children younger than 1), along with 500 mg of ester C 30 minutes before bed. The vitamin C boosts the immune system in the early stages of your cough, and the non-acidic ester type won't upset your stomach. Recent research shows that honey works better than either a cough suppressant or no treatment at all for relieving children's nocturnal coughs and promoting sleep.

To cool a fever:

Sip linden-flower tea, which works in two ways: It stimulates the hypothalamus to better control your temperature, and it dilates blood vessels, inducing sweating. Steep 1 tablespoon of dried herb (available in health food stores) in a cup of hot water for 15 minutes, then sip. Drink three to four cups a day. If you still run hot after a day of sipping tea, seek medical attention. For a high fever (above 102°F), take a tepid bath, which simply cools the body to match the water temperature. Bathe until your temperature decreases to 101° to 102°F, then sip linden flower tea to help lower it even more.

To cool a burn:

If you grazed your skin with a hot-from-the-oven holiday cookie pan, apply aloe vera gel to the burn as needed. The soothing and anti-inflammatory gel creates a second skin to protect it from air, which irritates nerve endings.

To quiet flatulence:

Take two enteric-coated peppermint capsules (500 mg each) three times daily. Peppermint kills bacteria that cause bloating and relaxes gastrointestinal muscles for smoother, spasm-free digestion. Enteric coating prevents capsules from opening in the stomach and increasing discomfort by causing heartburn and indigestion. The peppermint then releases and goes to work lower in the gastrointestinal tract, where gas-plagued people need it most.

To stop foot odor:

Soak feet nightly in one part vinegar and two parts water to eliminate odoriferous bacteria. Or take a daily foot bath in strong black tea (let it cool first) for 30 minutes. Tea's tannins kill bacteria and close the pores in your feet, keeping feet dry longer; bacteria tend to thrive in moist environments. You'll see results in a few days to a week. One caution: Only do the soak when your feet are free of cuts.

To sweeten bad breath:

Gargle with a small cup of acidic lemon juice to kill odor-causing bacteria. Then eat a bit of plain unsweetened yogurt, which contains beneficial lactobacillus bacteria. These so-called probiotics compete with and replace the reeking bacteria. The lemon-yogurt combo instantly neutralizes odor and lasts 12 to 24 hours.

To soften chapped lips:

Rub on anti-inflammatory, antioxidant, moisturizing olive oil two or three times a day to soothe, soften, and lubricate. Your lips will feel immediately better, but it will take a few days before they start to heal on their own. Preliminary research on mice shows that applying extra virgin olive oil to skin after sunbathing may prevent skin cancer.

To relax a stiff neck:

A stiff neck often results from slowed circulation and lymph flow to muscle tissues. Use contrast hydrotherapy—a quick blast of hot, then cold water—to get the blood pumping again. In the shower, first run hot water over your neck for 20 seconds to increase blood flow, then switch to cold for 10 seconds to constrict blood flow. Alternate three times, always ending with cold. When you get out of the shower, your body will send the blood back out to the skin, which results in a final dilation of blood vessels and—voilà!—a looser neck. OR- You can soothe sore joints with cooked vegetables. A recent Greek study found that people who ate cooked vegetables every day were 75% less likely to develop arthritis, compared to people who rarely ate them. Experts say the heat from cooking breaks down cell walls in the vegetables, allowing your body to absorb more of their valuable nutrients.

To end snoring:

If you snore mostly when on your back, put a tennis ball in a shirt pocket cut from an old T-shirt and sew it to the midback of your tight pajama top. The discomfort forces you to roll over and sleep on your side—without waking you up.***If your snoring is severe and persistent, check with your doctor- you could have sleep apnea, a serious medical condition.

To beat insomnia:

Before bedtime, eat a handful of cherries, which scientists discovered are jam-packed with melatonin, the same hormone created by your body to regulate sleep patterns. Then steep yourself in a hot bath to relax your muscles and your mind. In bed, rest your head on a lavender-filled pillow—the fragrance induces sleepiness.

To revive puffy, tired eyes:

Black tea is chock-full of astringent compounds called tannins that can help deflate and tighten the bags under your eyes. Activate the tannins in a tea bag by dipping in a cup of hot water for several minutes. Cool in the fridge, then apply the damp bag as a compress to the closed eye for 10 minutes.

To whiten stained teeth:

Crush a few fresh strawberries into a scrubbing pulp that you mix with a pinch of stain-removing baking soda and enough water to make a paste. Apply the mixture to a soft-bristled toothbrush and polish for a few minutes once every 3 or 4 months. (More often can erode tooth enamel.) The astringent malic acid in strawberries helps buff coffee and red-wine stains from teeth.

To prevent a headache:

Try relaxing magnesium (200 to 400 mg) to reduce the muscle tension and spasms that can cause your noggin to throb. But not any type will do. Make sure the supplement contains at least 200 mg of active elemental magnesium. Because magnesium is more preventive than curative, the treatment works best on, say, premenstrual headaches because you can predict when they're coming; take a dose a day in advance. Those with kidney problems should consult a health care practitioner before taking magnesium.

To heal dry skin, rashes and eczema:

Bathe in your breakfast. Although oatmeal is a centuries-old skin soother, researchers only recently recognized the avenanthramides in oats as the key compounds that calm inflamed, itchy skin. Put whole oats in a clean, dry sock. Seal the open end with a rubber band, and then drop the sock into a warm or hot bath. Soak yourself for 15 to 20 minutes.

Want a few more? We talked about these recently on the show.

• You can reduce bruising with broccoli! Registered dietician Cyndi Thompson says frequent bruising is a sign that your body isn’t getting enough Vitamin K. That’s a nutrient which helps strengthen blood vessel walls, making it harder for them to break and leave you black and blue. Eating two cups of broccoli each week should supply enough Vitamin K to keep your skin looking flush and healthy.
• You can cure hiccups with a spoonful of sugar. Dr. Maria Tobin is a physician who says sugar granules under your tongue will stimulate nerve endings in the back of your throat, and block out the brain signals causing your hiccups.
• You can ward off an asthma attack with fish. Experts say the magnesium found in one serving of seafood is enough to improve lung function, and reduce the frequency of asthma attacks! In fact, research shows that asthmatics who ate fish on a regular basis spent less time in the hospital, compared to patients who rarely ate seafood.
• You can lower your blood pressure with a daily glass of orange juice. High blood pressure is often a sign that you have too much sodium in your bloodstream. Studies show the potassium and Vitamin C found in one eight-ounce glass of O.J. may be enough to protect your kidneys from excess sodium, and lower your risk of heart disease by 40%.

Think that's enough to chew on for the weekend (and keep you out of the doctor's office!)? Have a great one!

John

Email John:  johnsblog@teshmedia.com

Check out the new John Tesh Social Network. You can connect with new friends, post your own blog, visit various forums, upload your favorite John Tesh music and share your photos.  To learn more about how to join, click here.

Flu season DON'Ts, and some delicious DOs, too!

Flu season isn't just looming...it's here, and all the headlines are screaming about swine flu – or H1N1. In fact, experts say it could get worse very soon- they're looking for spread of the virus to peak in the next 2-3 weeks- then shortly after, it'll be full steam ahead with seasonal colds and flu. So, here are the flu-season DON’Ts you need to know, courtesy of WebMD:

• DON’T expect a regular seasonal flu vaccine to protect against swine flu. Scientists are hard at work on a separate vaccine. You’ll want to get that when it’s available, but also, you need to get vaccinated against regular flu, which kills about 40,000 people in North America each year.
• DON’T count on a face mask to prevent swine flu. According to the Centers for Disease Control, masks aren’t effective against transmitting viruses - so they won’t help you avoid catching the illness. The CDC does recommend wearing a facemask to avoid spreading germs if you’ll be in close contact with other people. Also, if you wear a facemask, don’t reuse it. Wear it once and then throw it out.
• DON’T hold or attend a swine flu party. At these so-called “parties,” the guest of honor has the H1N1 virus. The supposed logic behind this idea is for everyone to catch the virus so they’ll build up immunity to it. It’s a bad idea, because there’s no way to know whether the swine flu will be serious or fatal to anyone at the party, or anyone they infect. So DON’T intentionally spread the virus.
• DON’T leave home if you’ve got flu-like symptoms. Fever, cough, sore throat, body aches, fatigue, chills, headache, and vomiting could all be symptoms of H1N1. So stay home, and avoid infecting others. The CDC recommends waiting at least 24 hours after your fever breaks.

Like we’ve talked about before here,, the best way to avoid catching the flu this season is to wash your hands (use hand sanitizer when you're unable to lather up), and get a regular-season flu shot. 

But did you know how much you can bolster your body's first line of defense- your immune system- to fight those viruses, including H1N1 swine flu? Great DO advice from AOL Health- it's simply adding certain foods to your diet:

"We're not sure of all the reasons why our bodies break down, but we do know that food can absolutely help to build us up," says Bonnie Taub-Dix, R.D., spokesperson for the American Dietetic Association and weight-loss expert in New York City. "It's so important to prevent illness to begin with by getting enough rest, exercising regularly, following a healthy diet and not skipping meals. These are sure-fire ways to help boost your immune system," she says.

"There's no single food that will do the trick," she says. "Variety is important." Here, Taub-Dix's top foods for flu season.

Garlic
Chopping garlic releases allicin, a sulfer-containing compound that houses a potent antioxidant, says Taub-Dix. "Antioxidants protect cells from free radicals that can damage them, making it harder for cells to fight disease," says Taub-Dix, who suggests adding fresh garlic to sautéed vegetables.

Yogurt and Kefir
Embracing certain kinds of bacteria can actually help your immune system. Yogurt (look for cartons that say they contain "live, active cultures") and kefir, a fermented milk drink made with kefir grains, all have probiotics or "good" bacteria.

In a recent study, probiotic bacteria was actually found to increase the body's immune response to viruses that cause common infections like colds and flus by boosting T-cell production. Yogurt is also high in vitamin D, says Taub-Dix. A separate study found low levels of vitamin D to be associated with a heightened risk for respiratory infections like the flu.

Brazil Nuts
These large nuts are rich in zinc, a mineral known to improve the number of infection-fighting T-cells that also has antioxidant properties. Zinc deficiency has been linked to decreased response to vaccination and impaired immune cell function, especially in the elderly. But don't overdo it: A few of these provide enough zinc for the day, according to Taub-Dix.

Tea
Tea is rich in polyphenols, chemicals found in plant foods that act like antioxidants to protect cells. And while green and white teas are particularly potent, all teas will have some benefit, says Taub-Dix. 

Lean Protein
"Protein is important for tissue repair," says Taub-Dix, who recommends proteins like white meat chicken, low-fat cheese or cottage cheese. Low amounts of protein have also been found to impair the immune system and have negative effects on T-cells.

Citrus Fruits
No surprise here. Taub-Dix recommends pink grapefruits, oranges and mangoes, which are all rich in the antioxidant vitamin C, something our bodies don't produce or store on their own. And says Taub-Dix, "Studies have shown it can decrease the duration of a cold or flu-like symptoms."

If you do begin experiencing flu-like symptoms see your doctor. "Even though I believe that eating these foods regularly can help you stay healthy, they're not a substitute for seeing your health care provider for proper medication when needed," Taub-Dix says.

Arm yourself now with some of this stuff- and with a vaccine (get it?)- it's gonna be a battle, and YOU'RE going to beat the flu this year!

John

Email John:  johnsblog@teshmedia.com

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Your ultimate health checklist

Everything you need to know in 10 steps?  We're big fans of Dr. Oz on the radio show, and his ultimate health checklist is bound to get you thinking!  Dr. Oz says that the first key is to find the right doctor for you, which you can get some help with by checking out The American Medical Association's Doctor Finder.

During your first visit, there are key questions to consider. "When you go to their office, do the other patients … look like you? Are they board certified? Do they get along with the staff?" Dr. Oz says. "If you get along with them, that person becomes your health coach. Because, remember, the word 'doctor' means 'teacher,' so it's a two-way street. If you come up with the right person, you're on the right path."

Even if you're one of 50 million Americans without health insurance, Dr. Oz says it's important to take this step. "There are free clinics. There are community health plans. If you really don't have enough money to afford a doctor, usually you'll qualify for Medicaid," he says. "But … I don't want to let people off the hook either. Half the people in America who don't have health insurance have some money. They just make the economic decision to not buy it because it's so expensive."

To make your diet more healthy, Dr. Oz says to remember his "rule of fives." Look at the labels of the foods you eat. If you see one of these five ingredients listed as one of the first five things used to make it, don't eat it.

High fructose corn syrup
"We most commonly get this in soft drinks," Dr. Oz says. "It's an inexpensive sugar, which means we're getting a lot of it in our diet."

Sugar
Dr. Oz says when you eat sweets, your brain receives schizophrenic messages. "It says: 'I got calories, but I didn't get any nutrients,'" he says. Your body will keep craving food until it gets those nutrients.

"Enriched"
Also watch out for products made with "enriched" flour, like white bread. "Why would they take bread and have to enrich it? Because they take all the important vitamins out of it, and they sprinkle just a little bit back in there," Dr. Oz says.

Trans fat
Also known as hydrogenated fat, these are fats that were once in liquid form but have hydrogen added to make them solid at room temperature. "It extends the shelf life of the product," Dr. Oz says. "But it shortens the human life."

Saturated fats
These fats come from four-legged animals like pigs and cows.

Instead?

Dr. Oz suggests starting with foods that don't need a label, like fresh fruits and vegetables. "If they're coming out of the ground looking the way they look when you eat them, they're good for you in general," he says.

Antioxidants
You should also fill your grocery cart with items that are high in antioxidants, such as tomatoes, broccoli, kidney beans, blueberries, artichokes and prunes. "Whatever has that deep color like a blueberry, you know it's rich in antioxidants," he says. Try to eat five to seven servings of these foods every day.

Omega-3 Fats
Increase your intake of omega-3 fats to 3 grams a day. "Remember, 80 percent of our brain is fat," Dr. Oz says. "We need to have the right kinds of fats in our body to make sure our brain is the most resilient to stress and can learn the fastest." Some good sources include ground flaxseeds, walnuts, salmon, scallops, soybeans and squash.

Fiber
Dr. Oz says the average American gets about 12 grams of fiber a day, but he recommends double that amount. Oatmeal, 100 percent whole grain bread, lentils, pine nuts, peas and raspberries are all great sources of this nutrient.

Olive Oil
The last item to add to your shopping list is virgin or extra-virgin olive oil. Ideally, Dr. Oz says you should consume about a tablespoon every day. One nutritious—and delicious—way to eat olive oil is with tomatoes, made into a pasta sauce. "If you get that into your diet a couple times a week, you're getting these nutrients naturally."

If you need more nutrients beyond your daily diet? Let's look to vitamins.

With so many variations to choose from, how do you what vitamin is right for you?

If you're a young, premenopausal woman, Dr. Oz says to look for a multivitamin that contains iron. "If you're menstruating, you'll need the iron to make new red blood cells," he says. "And you don't want more than 5,000 units of vitamin A."

If you're a postmenopausal woman or a man, Dr. Oz suggests a multivitamin without iron and no more than 2,500 units of vitamin A. "You don't need the iron, because you're not bleeding every month," he says.

Before you add this step to your daily routine, consult with your doctor. Dr. Oz says people who are taking medication to lower their cholesterol may need a different dosage.

And the rest:

Waist Size
Suck in and measure your waist at your belly button. It should ideally be less than half your height—about 40 inches for men, 37 inches for women.

Blood Pressure
The ideal blood pressure is approximately 115 over 75. "If the systolic or first number is 140 or above or if your diastolic or second number is 90 or more, alert your doctor," he says.

Cholesterol
This ratio is the third number you need to know. "You want your LDL, or lousy cholesterol, to be less than 100," Dr. Oz says. "You want your HDL, or healthy cholesterol, to be greater than 40."

Resting Heart Rate
Take your pulse when you get out of bed in the morning and strive to get it as close to 60 as possible.

Blood Sugar
A simple finger stick can help you discover your blood sugar levels. "When your blood sugar is high, it's like if I take [a] glass and crack it on the ground and take the glass shards and scrape the insides of your arteries," he says. "That's what those sugar molecules do inside of you."

Vitamin D
You should also know your vitamin D levels—more Americans are deficient in vitamin D than any other vitamin. Vitamin D can help a person prevent cancer, heart disease, multiple sclerosis, diabetes, autoimmune ailments and thyroid problems. You can get enough through 15 minutes a day of sun exposure during the summer or a daily vitamin D supplement with 1,000 units.

C-Reactive Protein
This is a way to tell if your body is full of inflammation and irritation. "If you've got gingivitis, prostatitis, vaginitis—if you've got any of these inflammations in your gut—they can elevate the C-reactive protein," he says. "C-reactive protein tells us how much of a battleground there is inside of you."

Thyroid Stimulating Hormone, or TSH
As Oprah learned the hard way in 2007. "If you have unexplained weight gain. If your hair has changed. If you don't have the get up and go. If your libido's off, the number one thing that we check is thyroid stimulating hormone," Dr. Oz says. "It tells us whether your thyroid gland is functioning normally."

Dr. Oz says a health advocate can be anyone—your spouse, child, relative or friend. "Bring someone who's actually going to pay attention and understands the process and takes notes," he says.

When you are under stress from doctors' diagnoses or are too sick to speak up for yourself, it's crucial to have someone helping you. "Get someone who you trust and make them your partner in this process."

Make sure you get an updated copy of your medical file before you leave the doctor's office. In case you need to see another physician, he or she will be able to make a diagnosis more quickly and accurately.

While this can be intimidating, Dr. Oz says you need to get over that intimidation. "Here is the reality. You want to know your family history. You want to know immunizations. You want to understand what your doctor's been thinking and doing with you," he says. "Because when you go to the next doctor, you don't want them being Columbo, trying to figure out what's going on with you. Why make it hard for them?"

First things first, Dr. Oz says everyone should get an annual checkup, see their dentist every six months and get an eye exam every two years.

The rest of your health test schedule depends on your age and gender. Check with your doctor to find out which tests you may need.

There are four main exercise goals you should be aiming to achieve this year.

Start Walking
Your goal is to get up to 10,000 steps a day, but Dr. Oz says it's okay to start by walking for 30 minutes a day. This will make for 3,000 steps. Get your steps in with a pedometer and simple changes like taking the stairs instead of the elevator. "Societies that have 10,000 steps under their belt every day don't have much under their belt," Dr. Oz says. "It's one of the best ways to stay thin."

Get Your Heart Rate Up
Besides walking, you need some more strenuous exercise as well. You should work out hard enough to be sweating for at least 60 minutes a week.

Flexibility
Stretch for at least five minutes a day. "If you're not flexible, you'll get hurt and you'll stop exercising," Dr. Oz says.

Strength Training
You need to do some kind of weight lifting or resistance training for at least 30 minutes a week. "If you don't rebuild those muscles, you get frail," Dr. Oz says. "And that's what aging is all about."

While steps 1 to 9 are important, you could lose all of the benefits if you skip sleep. "If you don't get sleep, you'll crave other things like carbohydrates," Dr. Oz says.

7-8 hours a day is what most healthy people need. And while it's true that you can make up some of your sleep loss over the weekend, you're really talking about a short term solution...not so healthy if you're trying to make up for 10 lost hours of work week sleep every single weekend! If you are one of the 70 million Americans who don't get enough sleep, talk to your doctor first.  

John

Email John:  johnsblog@teshmedia.com

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A diet to jazz your brain!

So, guess what? I'm on 'The DASH Diet'. “Dietary Approaches to Stop Hypertension.” Salt, sugar, and red meat eaten only occasionally. It's a high fiber diet. The latest study: The group on the DASH diet had the best cognitive function, and...they also had the least decline in mental skills over time.

When it comes to diets, you probably think you’ve heard it all, right? Well, this diet isn’t about saving your figure - it’s about saving your brain...I'm all about that, know what I mean? The DASH diet will sharpen your brain and protect you from losing your memory- that's good stuff! According to WebMD, the DASH diet is a low-fat, high-fiber diet that was originally recommended for lowering blood pressure. It emphasizes fruits and vegetables, nuts and legumes, whole grains, and low-fat dairy products. Salt, sugar, and red meat are eaten only occasionally. A recent study found that when volunteers followed the diet, it slowed the rate of their mental decline, too. The study was done at Utah State University, and tested nearly 4,000 seniors, who had no signs of dementia.

• First, volunteers filled out a questionnaire about what they ate, and how often they ate it.
• They were all given standard tests that measured overall cognitive function - including memory, attention span, and problem solving.  
• Every couple of years, they took the tests again - a total of five times over 11 years.

The results? The group that ate a diet closest to the DASH diet had the best cognitive function at the beginning of the study, and they also had the least decline in mental skills over time. Dr. Ron Munger is a professor at Utah State who worked on the study. He’s not surprised the diet works, because the eating plan has already been proven to lower blood pressure - and high blood pressure is a risk factor for Alzheimer’s disease and dementia. The DASH diet calls for eight to 10 serving of fruits and vegetables a day, but only 25% of us eat even half that much. Dr. Maria Carrillo is the director of medical and scientific relations at the Alzheimer’s Foundation, and she says that every little bit counts, and every day that you follow the diet preserves a little bit of your memory that might have been lost. Want to try it? Go to DashDiet.org.

And I will be sure to update progress I will make! Promise...want to give it a try? I'll most definitely want to know how you're doing, deal? Have a great weekend...dashing wherever you can!

John

Email John:  johnsblog@teshmedia.com

Check out the new John Tesh Social Network. You can connect with new friends, post your own blog, visit various forums, upload your favorite John Tesh music and share your photos.  To learn more about how to join, click here.

Hang on...am I younger now??

The science behind how nutrients repair and rejuvenate your body—and how long it takes to reap your healthy habit rewards comes to us from Prevention magazine.  How about taking science up on the challenge that it has confirmed certain nutrients in our food can slow down and even reverse aging?  Sound good? Here's exactly how and when you can expect the health payoff you want:

 

Beat Stress

 

Vitamin B6 deficiency has been linked to anxiety, stress, and depression, and women are more likely to become deficient in B6 as they age, according to researchers at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University. "When B6 makes its way to your brain, it facilitates synthesis of neurotransmitters, such as dopamine, which makes you feel calm and happy," says Hanjo Hellmann, Ph.D., a plant biologist at Washington State University. "But if you have a B6 deficiency, your brain may not be able to make enough dopamine." The vitamin is found in a variety of foods, but it's especially high in potatoes, bananas, red meat, poultry, and chickpeas. Once eaten, B6 is quickly distributed throughout the body but isn't stored well, so we need a consistent daily supply. Hellmann recommends getting 1 to 2 mg of B6 every day—the amount in about one medium russet potato and a chicken breast—to help you produce enough stress-busting dopamine.

In Hours You Can ...

Prevent Cell Damage That Causes Cancer

 

Antioxidants, especially abundant in fruits and vegetables, are powerful compounds that cancel out cancer-causing free radicals before they damage cells. "Antioxidants begin working almost immediately upon absorption—as soon as they find a free radical to interact with," Hellmann says. But don't think you're set for the week after eating a big salad. Antioxidants remain active for only a few hours and need to be continually replenished. "Plus, they are a diverse group and don't all have the same functions," says Hellmann. "The key is always having plenty in your body to take on anything that comes along." That means eating as much produce as possible and mixing up the types as often as you can.

In 1 Week You Can ...

Lower Your Blood Pressure Naturally

 

Potassium supplements are an effective treatment for hypertension, but they can be dangerous for you as you age, according to the American Heart Association. Scientists at St. George's Hospital Medical School in London found that food sources of potassium are as effective as supplements in fighting high blood pressure—without side effects. The mineral is found in clams and in almost every fruit and vegetable but especially in potatoes, dried peaches, avocados and bananas. Study participants with high blood pressure ate 3,754 mg of potassium per day and lowered their blood pressure to prehypertension levels after just 1 week. "If you have normal kidneys, you'll use and excrete potassium within hours, which is why getting plenty of fruits and vegetables a day is so important—a steady stream of potassium will control your blood pressure," says Christine Gerbstadt, M.D., R.D., of the American Dietetic Association. Just be sure to discuss dietary changes with your doctor if you're on blood pressure medications.

In 5 Weeks You Can ...

Boost Your Memory

 

An Australian study found that folate boosts memory in as little as 35 days. Women who participated in the study, published in the Journal of Nutrition, saw improved memory performance after taking 750 mcg of folate daily—that's about 1 cup of cooked spinach and 1 cup of cooked lentils. Though folate supplements (folic acid) are recommended during pregnancy to help prevent birth defects, you should otherwise get your folate from food, says Gerbstadt.

In 6 Weeks You Can ...

Lower Dangerous Homocysteine Levels

 

An analysis of 25 studies on B vitamins and homocysteine in the American Journal of Clinical Nutrition concluded that taking 800 mcg of folate supplements daily for 6 to 8 weeks reduces homocysteine concentrations up to 23 percent. Don't exceed 1,000 mcg per day, however, or you could trigger symptoms of a B12 deficiency. Good food sources of folate are meat, fish, eggs and dairy.

In 2 Months You Can ...

Improve Heart Health

 

Omega-3s, essential fatty acids in which Americans are known to be deficient, have a wide range of impressive health benefits—from smoothing your skin and aiding weight loss to boosting your mood and minimizing the effects of arthritis. However, the ability of omega-3s, found in oily fish (like salmon, mackerel, and anchovies) and in plant sources (flaxseed, walnuts, and spinach), to prevent heart disease is perhaps best understood. Although some of the heart-health benefits kick in shortly after you digest your salmon, the effects won't last unless you eat these essential fatty acids consistently so that your body reaches a healthy saturation level, says Susan Raatz, Ph.D., R.D., an associate professor of medicine at the University of Minnesota: "If you are deficient in omega-3s and begin eating at least two 3-ounce servings of fatty fish a week, your heart will see significant benefits in four to eight weeks."

In 3 Months You Can ...

Fight Dementia

 

Omega-3s are also crucial to brain health and development, says Stephen Cunnane, Ph.D., an omega-3 expert at the University of Sherbrooke's Research Center for Aging in Quebec. Many studies have found that variations in Alzheimer's rates across countries can be predicted by the quantity of fish in the diet. A study published in Neuroscience Research found that patients with mild dementia improved their short-term memory after taking omega-3s daily for 3 months. Another recent study found that depressive feelings in suicidal patients diminished after taking 2.1 g of omega-3s daily for three months. A 3-ounce serving of wild salmon contains nearly 2 g of omega-3s.

In 1 Year You Can ...

Improve Your Vision

 

Lutein, a natural plant pigment known as a carotenoid, concentrates in the retina and lens to protect and strengthen your eyes. "Lutein is important to eye health," says Elizabeth Johnson, Ph.D., a scientist who studies vision at Tufts University. In a study conducted at North Chicago VA Medical Center, researchers found that patients with age-related macular degeneration improved in multiple measures of vision after taking 12 mg of lutein daily for a year. You can easily get that dose from food, particularly green leafy vegetables such as a half cup of cooked spinach, Johnson says. Other top sources of this antioxidant are peas, broccoli and corn.

In 1 Year You Can ...

Build Stronger Bones

 

Vitamin D allows your body to absorb the calcium needed to build stronger bones and reduce your risk of osteoporosis. An analysis of multiple vitamin D studies in JAMA found that a daily supplement of 700 to 800 IU of vitamin D combined with calcium reduces the risk of bone fractures by 26 percent after 2 years. D is found in fortified milk and cereals as well as in fish and eggs, yet supplements are generally accepted as safe.

Let's get started, by counting TODAY as Day One!

John

Email John:  johnsblog@teshmedia.com

Check out the new John Tesh Social Network. You can connect with new friends, post your own blog, visit various forums, upload your favorite John Tesh music and share your photos.  To learn more about how to join, click here.

9 Power Foods to Boost Your Immunity- and keep you healthy!

"An apple a day keeps the doctor away."  Pretty good saying that's been around a long time.  So sure, go ahead with your apples.  But take a good look at these foods from Prevention magazine, which hold some pretty surprising nutrients to help keep your immune system on guard.

Right off the bat, let's think COLOR! You can ensure your body and immunity run smoothly by rounding out your plate with plenty of colorful servings of fruits and veggies, plus 8 to 10 glasses of water a day, at the very least. The following ingredients can add extra flu-fighting punch to your winter meal plan.

1. Yogurt
Probiotics, or the "live active cultures" found in yogurt, are healthy bacteria that keep the gut and intestinal tract free of disease-causing germs. Although they're available in supplement form, a study from the University of Vienna in Austria found that a daily 7-ounce dose of yogurt was just as effective in boosting immunity as popping pills. In an 80-day Swedish study of 181 factory employees, those who drank a daily supplement of Lactobacillus reuteri--a specific probiotic that appears to stimulate white blood cells--took 33% fewer sick days than those given a placebo. Any yogurt with a Live and Active Cultures seal contains some beneficial bugs, but Stonyfield Farm is the only US brand that contains this specific strain.

Your optimal dose: Two 6-ounce servings a day.

2. Oats and Barley
These grains contain beta-glucan, a type of fiber with antimicrobial and antioxidant capabilities more potent than echinacea, reports a Norwegian study. When animals eat this compound, they're less likely to contract influenza, herpes, even anthrax; in humans, it boosts immunity, speeds wound healing, and may help antibiotics work better.

Your optimal dose: At least one in your three daily servings of whole grains.

3. Garlic
This potent onion relative contains the active ingredient allicin, which fights infection and bacteria. British researchers gave 146 people either a placebo or a garlic extract for 12 weeks; the garlic takers were two-thirds less likely to catch a cold. Other studies suggest that garlic lovers who chow more than six cloves a week have a 30% lower rate of colorectal cancer and a 50% lower rate of stomach cancer.

Your optimal dose: Two raw cloves a day and add crushed garlic to your cooking several times a week.

4. Fish
Selenium, plentiful in shellfish such as oysters, lobsters, crabs, and clams, helps white blood cells produce cytokines-proteins that help clear flu viruses out of the body. Salmon, mackerel, and herring are rich in omega-3 fats, which reduce inflammation, increasing airflow and protecting lungs from colds and respiratory infections.

Your optimal dose: Two servings a week (unless you're pregnant or planning to be).

5. Grandma was right- Chicken Soup
When University of Nebraska researchers tested 13 brands, they found that all but one (chicken-flavored ramen noodles) blocked the migration of inflammatory white cells-an important finding, because cold symptoms are a response to the cells' accumulation in the bronchial tubes. The amino acid cysteine, released from chicken during cooking, chemically resembles the bronchitis drug acetylcysteine, which may explain the results. The soup's salty broth keeps mucus thin the same way cough medicines do. Added spices, such as garlic and onions, can increase soup's immune-boosting power.

Your optimal dose: Have a bowl when feeling crummy.

6. Tea
People who drank 5 cups a day of black tea for 2 weeks had 10 times more virus-fighting interferon in their blood than others who drank a placebo hot drink, in a Harvard study. The amino acid that's responsible for this immune boost, L-theanine, is abundant in both black and green tea--decaf versions have it, too.

Your optimal dose: Several cups daily. To get up to five times more antioxidants from your tea bags, bob them up and down while you brew.

7. Sweet Potatoes
You may not think of skin as part of your immune system. But this crucial organ, covering an impressive 16 square feet, serves as a first-line fortress against bacteria, viruses, and other undesirables. To stay strong and healthy, your skin needs vitamin A. "Vitamin A plays a major role in the production of connective tissue, a key component of skin," explains Prevention advisor David Katz, MD, director of the Yale-Griffin Prevention Research Center in Derby, CT. One of the best ways to get vitamin A into your diet is from foods containing beta-carotene (like sweet potatoes), which your body turns into vitamin A.

Your optimal dose: A half-cup serving, which delivers only 170 calories but 40 percent of the DV of vitamin A as beta-carotene. They're so good, you might want to save them for dessert! Think orange when looking for other foods rich in beta-carotene: carrots, squash, canned pumpkin, and cantaloupe.

8. Go ahead- have your Beef
Zinc deficiency is one of the most common nutritional shortfalls among American adults, especially for vegetarians and those who've cut back on beef, a prime source of this immunity-bolstering mineral. And that's unfortunate, because even mild zinc deficiency can increase your risk of infection. Zinc in your diet is very important for the development of white blood cells, the intrepid immune system cells that recognize and destroy invading bacteria, viruses, and assorted other bad guys, says William Boisvert, PhD, an expert in nutrition and immunity at The Scripps Research Institute in La Jolla, CA.

Your optimal dose: A 3-oz serving of lean beef provides about 30 percent of the Daily Value (DV) for zinc. That's often enough to make the difference between deficient and sufficient. Not a beef person? Try zinc-rich oysters, fortified cereals, pork, poultry, yogurt, or milk.

9. Mushrooms
For centuries, people around the world have turned to mushrooms for a healthy immune system. Contemporary researchers now know why. "Studies show that mushrooms increase the production and activity of white blood cells, making them more aggressive. This is a good thing when you have an infection," says Douglas Schar, DipPhyt, MCPP, MNIMH, director of the Institute of Herbal Medicine in Washington, DC.

Your optimal dose: Shiitake, maitake, and reishi mushrooms appear to pack the biggest immunity punch; experts recommend at least ¼ ounce to an ounce a few times a day for maximum immune benefits. Add a handful to pasta sauce, saute with a little oil and add to eggs, or heap triple-decker style on a frozen pizza.

John

Email John:  johnsblog@teshmedia.com

Check out the new John Tesh Social Network. You can connect with new friends, post your own blog, visit various forums, upload your favorite John Tesh music and share your photos.  To learn more about how to join, click here.