March LiveingWell Health News Letter




When cholesterol exceeds the body's intake that's when it is dangerous. Genetic makeup, diet, lack of exercise, and your "Life-Style" have a lot

to do with it.


In a study of rabbits, investigators reported that a Western, fast-food-style diet could raise blood levels of a particularly damaging form of

cholesterol that increases the risk for heart attacks. In a recent issue of Arteriosclerosis, Thrombosis, and Vascular Biology, researchers wrote

that rabbits given a diet high in oxidized fats- which are found in high quantities in fast food had more hardening of the arteries than rabbits fed a

diet lower in oxidized fats.

High cholesterol makes your arteries hard and brittle. 75 % of vegetable, fruit, and 25 % animal fat is a good diet. Tip your diet towards fruits

and vegetables, low in fat high in fiber. Too much of carbohydrates can increase your sugar content, which can raise your Triglycerides. Watch

vegetables high in sugar Cholesterol battle is using good nutrition, diet & exercise.

Fat contents leads to high cholesterol unless you exercise. Through diet and exercise you can achieve a higher HDL, which will lower the Bad

LDL. It is better to control the high fat contents by changing your way of cooking. Preparing foods in a less fat way. Using herbs, wines, and olive

oil you keep the taste and don't notice that the fat is gone.

I would recommend cooking the "Novel cooking Method" it is an all-natural way of cooking. Books can be purchased at any bookstore. I have

used this way of cooking for years. As my cholesterol is hereditary and my husband has a heart problem. In the facts and tips I included ways of

cooking that may be useful to you. They have helped me so that I do not have to take any of the pills on the market for lowering cholesterol. As I

have not found one to agree with me yet.

Also some research has been found that Triglycerides can rise when a Thyroid is not functioning correctly.



I have found the Fat and cholesterol count in chicken, turkey, and red meats to be very close. Remove fat from chicken and turkey. The lesser is

Fish and you need to watch them to some have higher fats. Pork the other white meat as it is called or veal. The difference is how you prepare it.

Best is steamed, baked, broiled, rotisserie, or stir-fry. I have done away with Butter, Margarine in all types. Using jelly, honey, or Natural peanut

butter on toast. And in my case I even have to watch the intake do to Triglycerides. Find salad dressing that you can use if you wish a sandwich

or bread with a meal. There is a good variety For ones taste. Weight watchers has their people mixing a low fat Mayo. or salad dressing with

mustard. I use only Olive oil and Canola oil when needed.

Package foods will say Saturated Fat Og Cholesterol Og. Don't believe it. Read the ingredients, when it says partially hydrogenated this is solid

fat. Check even cereals.

For breading foods for baking I found a product called Dixie Fry dist. By Specialty Brands of America.

One other is a Kellogg's corn flake crumb it adds crispness and flavor to chicken, turkey, chops, meat loaf and desserts. You can add your extra

seasons to your taste buds.

Using herbs in cooking ads flavor, to were you do not notice the loss of the fat taste.


Ginger, Garlic, Onions, Oregano, Basil, and more experiment you will be amazed at the flavor.

Adding dry sherry wine to your cooking can be a delight to the palate.

Use low sodium soy sauce in cooking and in your marinates with herbs.

Add fruit juices to your cooking, when you boil potatoes add garlic and less salt, use the water to make your own gravies.


Make your own:

Check the contents of fat and cholesterol when buying the products. In doing so you can make a great Granola for the mid cravings you have.

With dry fruits, pumpkin seeds, and peanuts

Believe or not you can find potato chips made without hydrogenated oils, they use liquid oil and of course there are the baked kinds. But for taste

when I feel the need I buy the ones made in liquid oil.

Drink plenty of water to flush out your system, fruit juices, natural teas. Instead of coffee.

Not only diet causes high levels in cholesterol smoking, coffee, stress, and hereditary factors are involved. Last month I suggested

How to control stress I included it again this month.


Pamper yourself take the time to get a relaxing Massage. This will help relieve all the tension that can build up. The type of massage I highly

recommended is Acupressure and Reikie.

Being a Shiatsu Acupressure Masseuse for 15 years. You will experience a whole different type of massage. They work on the meridians in your

body. Through a state of energetic balance a balance which pervades the whole of our physical, emotional, mental and spiritual states of being.

We can learn to maintain the balanced state that we experience through the acupressure treatment. . You are healing your body through

therapeutic healing touch. Some people are aware of Hand & Feet, Ref-lexology:

You could call this body ref-exology. But the correct name is Shiatsu Acupressure originated in Japan.


Following an exercise program at least 3 or 4 days a week will help in the release of stress. Exercise Helps the endorphin levels. There are many

types of exercise. Choose one that you would not likely Give up before you start. As this is something you should do for your new " Life-Style "



The deep Hara breathing is excellent for the body. There are classes you can join. Or Video films to teach you. Check at library, bookstores & video stores.

Tie Chi

Highly recommended. You balance the body & Mind. Can be done anywhere home, park office, get together with other people for a day or

evening. Video films can be rented from Vida centers checked out in a library or purchased from bookstores.

Walks, Jogging, treadmill, ET. The choice is yours " do it for your health."

Changing your "Life-Style " is getting a new education to a better way of life.


What is important to do first? Which is less important? Take time Spread things out so you have the time to start your new "Life-Style " If your

not worth it who is.

Make sure your list includes things you care about, visit with friends and talk share your ideas.


Exercise and nutrition play crucial roles in balancing the nervous system.

Start a balanced diet of fruit, vegetables, and whole grain products. The body's increased need for vitamin A, C, and for thiamin, riboflavin, and

other B Vitamins. Stress also prompts the Kidneys to increase the secretion of important minerals, like calcium, zinc, and magnesium.


The best way to know if you are getting all you need from your diet is to have muscle testing done buy a qualified Homeopathic Doctor. Or

someone who knows "Touch for Health muscle testing can be done through them.

By Lillian Waugh


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The humble onion, so beloved in cuisine by both the simplest cool and the most sophisticated chefs, is also among the most versatile and ancient

herbal medicines known to man. The onion has been used in poultices, teas, and syrups. It has been juiced, boiled, sliced, chopped, and fried to

treat illnesses ranging from earache to high blood pressure. According to Richard Lucas, it is also employed in Europe as a diuretic to help

eliminate fluid in the heart and lung sacs.

According to an article in the West London Observer, English scientists are investigating the possible effect of onions on blood clotting. They

take their cue in this research from the French, who treat blood cue in the legs of horses with garlic and onions.  Onions stimulate the digestion

and cleanse the intestines. (They should not be eaten by those with sensitive stomachs.

More on this article can be found on page 200 of Growing and using The Healing Herbs book. By Gaea and Shandor Weiss.


Tortilla Pizzas with peppers and cheese

4 flour tortillas, 7 inches in diameter

3 teaspoons olive oil

1 medium-sized red onion

½ teaspoon each ground cumin and dried oregano crumbled.

1 large sweet green pepper cut in ring or diced.

1 pickled Jalapeno pepper, seeded and finely chopped

1 cup shredded Monterey jack cheese (4 ounces)

8 pitted black olives sliced

2 tablespoons minced fresh (coriander) or parsley

1. Preheat the oven to 450 degrees Brush one side of the tortillas with 1 teaspoon of the oil and arrange them, oiled side up on a baking sheet. Warm them in the oven for 5 minutes or until softened. Set aside.

2. Meanwhile, in a 10-inch nonstick skillet, heat the remaining 2 teaspoons of oil over moderate heat. Add the onions, cumin, oregano, and salt and sauté, stirring occasionally, for 3 minutes. Lay the red pepper rings on top of the onion, cover and cook over low heat 2 or 3 minutes more or until the pepper is softened.

3. Arrange ½ of the onions and pepper mixture on top of each tortilla and sprinkle with the jalapeno peppers, cheese, and olives. Bake for 10 minutes or until the cheese is melted and gently bubbling. Sprinkle with the cilantro.

4. Serve with a salad of lettuce, tomatoes and shredded carrots. Serves 4.

Preparation time: 20 minutes. Cooking time: 20 minutes

Per serving: Calories 262: Saturated Fat 1 g:

Total Fat 15 g: Protein10 g: Carbohydrates 22 g:

Fiber 2 g: Sodium 450 mg. Cholesterol 0 mg.


Reader's Digest

Live Longer cook book

500 recipes for healthy living

The Protein Power Life PlanGram Counter

By Michael R.. Eades M.D.& Mary Dan Eades M.D.

Growing & using The healing herbs

By Gaea and Shandor Weiss

LiveingWell health news letter

By Lillian Waugh

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Disclaimer: Information supplied is for personal information only, it should not replace the advice of your doctor or naturopath, always see your practitioner