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Health Pearls April 2010

Week 1


“Turns out short and sweet could be a good strategy when it comes to reducing your risk of blood sugar problems like diabetes. If we're talking about exercise, that is. Men in a small study who added short, intense bursts of activity to mini workouts seemed better able to metabolize sugars. Here's how the study worked. Each man worked out on a stationary bike three times a week for a minimum of 17 minutes per session. Sounds pretty doable. Then, during the sessions, they threw in a handful of 30-second bursts of high-intensity cycling. Again, not too taxing. After the bursts, they rested or cycled slowly for 4 minutes. Even better! The result? When the men were given the equivalent of a meal's worth of glucose at the end of the study, their bodies metabolized it better than before the study. Researchers suspect that bursts of intensity during workouts elicit stronger contractions and therefore more glucose uptake in the large muscles attached to bones. But high-intensity cardio isn't the only type of exercise that can impact blood sugar.” ( April 19, 2009) Any physical activity is beneficial.


Week 2


Psalms 127:2 - “It is vain for you to rise up early, to sit up late, to eat the bread of sorrows: for so he giveth his beloved sleep.” “Removing 220 calories from your day could make a big difference to your waistline, right? So here's the simple way to make it happen: Set your DVR to record your favorite late-night shows. Then, hit the hay. In a study, people who stayed up late -- and got less sleep as a result -- munched down 220 more daily calories than the hit-the-sack-early crowd. The people in the study with later bedtimes averaged about 5.5 hours of sleep per night. The folks who crashed earlier slept about 8.5 hours. Although the sleep-deprived did not eat bigger meals, they did snack more than the well-rested group -- and usually on high-carb foods eaten late in the evening.” ( April 20, 2009) So for better health and a slimmer waistline, go to bed early, before 10:00 pm!


Week 3


Getting adequate sleep is essential to health. Factors that contribute to obtaining a good night's sleep have been identified. Try the following if you are having trouble sleeping at night.A cool, dark room. The temperature and lack of light is a signal to the pineal gland to kick up melatonin production and knock you out for the count. No laptops, no TV. Ideally, the bed is for two things and two things only. (You know what we mean.) If you have any other type of stimulus, such as work or a TV, you're not sending your body the message that it's time for sleep. White noise. Get it. Use a fan for background noise, or try one of those machines that plays sounds of the rain forest or ocean. This will drown out the couple fighting next door or the dog barking down the street, so your subconscious stays entirely in the moment. Appropriate attire. Sleepwear should be nonallergenic (both the fabric and what it's washed in) and nonrestricting. Your body is better at keeping itself hot than keeping itself cool, so the fewer and looser the clothes you wear, the more relaxed you'll be. A standard wakeup time. Stick to one, even on weekends. It'll help reset your circadian rhythm and train you to stay on schedule even if your rhythms happen to wander, say, when you're traveling. The best mattress. "We believe there are a few things in life you should overpay for," say YOU Docs Oz and Roizen. "Three of them: Pillows, mattresses, and their coverings." There's no one mattress that works for everyone, so pick what feels right for you (and try it out with your partner if you sleep a deux). Don't let yourself be rushed into a decision. Tell the salesperson to back off and give you 15 minutes to get the feel for a mattress before you take the plunge. One good option: A memory-foam mattress, which bounces back to the original flat plane after you get out of bed, rather than forming an indentation. But it can be costly. Alternatively, opt for a high-quality traditional mattress, and flip it every couple of months to prevent body dents that will disrupt your sleep.” ( April 20, 2009)


Week 4


“And God said, Behold, I have given you every herb bearing seed, which is upon the face of all the earth, and every tree, in the which is the fruit of a tree yielding seed; to you it shall be for meat.” Genesis 1:29 A recent medical study again shows the wisdom in following God's original dietary plan and omitting flesh meats from the diet. In the March 23, 2009 Archives of Internal Medicine, a study funded by the U.S. National Cancer Institute concludes that, “Diets high in red meat and in processed meat shorten life span not just from cancer and heart disease but from Alzheimer's, stomach ulcers and an array of other conditions as well. In fact, reducing meat consumption to the amount eaten by the bottom 20 percent seen in the study would save 11 percent of men's lives and 16 percent of women's, according to the study.” (Health Day Reporter March 23, 2009) The liability to take disease is increased tenfold by meat eating. The intellectual, the moral, and the physical powers are depreciated by the habitual use of flesh meats. Meat eating deranges the system, beclouds the intellect, and blunts the moral sensibilities. We say to you, dear brother and sister, your safest course is to let meat alone.” (2T 63)

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