Recent experiments at the University of California Davis showed that eating a diet rich in walnuts reduced the size and growth rate of prostate cancer in mice. Scientists believe that the secret lies in walnuts’ ability to reduce levels of endothelin, a substance that increases inflammation of blood vessels.

Importance of Endothelin Levels

The researchers decided to test the benefits of eating walnuts because people who suffer prostate cancer are known to have higher levels of endothelin.
They discovered that mice which were fed on walnuts developed prostate cancers around 50 per cent smaller than a control group which were given soy bean oil instead.

Walnuts for Prostate Health

Dr Paul Davis, who headed the study, said: “Walnuts should be part of a prostate-healthy diet. They should be part of a balanced diet that includes lots of fruits and vegetables.”

Davis and colleagues note that walnuts are a rich source of healthful substances, including omega-3 fatty acids found in more expensive foods like salmon; gamma tocopherol (a form of vitamin E), polyphenols, and antioxidants.

Heart-healthy Walnuts

Walnuts are packed with health-giving substances including omega-3 fatty acids, an inflammation-fighting form of vitamin E, polyphenol plant compounds and antioxidants.

Prevalence of Prostate Cancer

More than 190,000 men in the United States will get a diagnosis of prostate cancer in 2010, making it the most common non-skin cancer. It claims about 27,000 lives annually.

Research Provides Clues

Helen Rippon, head of research management at The Prostate Cancer Charity, said: “This new research, which is yet to be fully peer-reviewed, does provide new clues about the development of prostate cancer and how a man’s diet might help prevent the disease by regulating their hormone levels and the way that genes work.”

Storing Shelled Walnuts

Store shelled walnuts in a sealed container in a cool place, with low moisture and away from sunlight. Refrigerator storage is good, but if you have larger quantities, freezer storage is best. Walnuts from opened packages keep well for up to six months when they are cold (refrigerator) stored in sealed containers.

Remember, walnuts go rancid when exposed to warm temperatures for long periods of time. Heat causes the fat in walnuts to change structure, which creates unpleasant odors and flavors. Fresh walnuts smell mildly nutty and taste sweet. If your walnuts smell like paint thinner, you know they’re rancid. And if they’re rancid, you should throw them away!

Kegel exercises were developed by Arnold Kegel MD, a surgeon, in the 1940′s, as treatment for stress urinary incontinence. Dr. Kegel developed a device called a perineometer to assist women in a biofeedback training program to strengthen their pelvic muscles. By 1950. Kegel was reporting a 93% success rate in incontinence treatment.

The Perineometer

The perineometer was comprised of a small rubber cone that was inserted into the vagina, a length of rubber tubing, and a 2-inch diameter manometer (air pressure gauge) calibrated in millimeters of Mercury (HG). Women would start out squeezing the rubber cone generating pressures of 5-6 mm HG and after several months, they were able to generate pressures of 50-60 mm HG.

Kegels Today

Today Kegel exercises are generally done without the use of vaginal devices. The pelvic floor muscle (bulbocavernosus) is contracted and held for about 6 seconds. The pelvic floor muscle is a “hammock” of muscles that hold the pelvic organs in place. After the 6-second contraction, the muscle is relaxed and another contraction begun, and so on at the rate of five contractions a minute.

If you want to do Kegels, but cannot identify and isolate the pelvic floor muscle from your doctor’s verbal instructions, testing with a finger in the vagina will make sure that the correct muscle is being contracted.

Preventing Uterine Prolapse

During pregnancy and delivery, the pelvic floor can become stretched and weakened, commonly causing urine control problems for months to years after childbirth. A weakened pelvic floor can also allow one or more pelvic organs to sag. This condition is called uterine prolapse. If you are pregnant, start doing daily Kegels and continue them after having your baby.

Kegels for Men

In men, Kegel exercises are used to treat stress incontinence and urge incontinence, a need to urinate that is so strong that you cannot reach the toilet in time.

How to do Your Kegels

Kegel exercises are easy to do and you can do them anywhere without anyone knowing.

1. First, as you are sitting or lying down, try to contract the muscles you would use to stop urinating. You should feel your pelvic muscles squeezing your urethra and anus. If your stomach or buttocks muscles tighten, you are not exercising the right muscles.
2. When you’ve found the right way to contract the pelvic muscles, squeeze for 3 seconds and then relax for 3 seconds.
3. Repeat this exercise 10 to 15 times per session. Try to do this at least 3 times a day. Remember, Kegel exercises are only effective when done regularly. The more you exercise, the more likely it is that the exercises will help.

There is more to the cactus plant than just a prickly house ornament to collect and admire. Studies reveal that cactus extract contains important phytochemicals, the cancer-fighting nutrient found in some fruits and vegetables, and also nutrients that strengthen the immune system.

Nature’s Most Perfect Food

Cactuses or cacti are drought-resistant plants found mostly in hot and dry regions. Cactus fruits are considered by some as “nature’s most perfect food”, with a large percentage of water, sugar, and minerals contained in the soft and gel-like flesh. The fruit performs a laxative function, increasing the frequency and ease of bowel movements. The gel extract is also used in some parts of the world as a remedy for non-insulin dependent diabetics.

Heals Wounds

Another experiment conducted on the wound-healing properties of cactus juice produced a positive effect. Cactus juice prevents scar forming and inflammation of the wounded area. The results of the experiment also show that cactus also improves circulation and wound healing.

Nopales

A popular edible cactus is known as nopales or cactus pads. Nopales are the fleshy oval leaves of the nopal or prickly pear cactus. This vegetable is popular in Mexico and other Central American countries. Its popularity is increasing in the United States where it can be found at Mexican grocery stores, specialty produce markets and farmer’s markets. With a soft but crunchy texture that becomes a bit sticky (not unlike okra) when cooked, nopales taste similar to a slightly tart green bean, asparagus, or green pepper. Food value? Nopales contain beta carotene, iron, some B vitamins, and are good sources of both vitamin C and calcium.

Availability, Selection, and Storage

Nopales are available year-round with a peak in the mid-spring and the best season from early spring through late fall. When buying, select small, firm, pale green cacti with no wrinkling. Be sure to pick cacti that are not limp or dry. Nopales can be refrigerated for more than a week if wrapped tightly in plastic.

Preparation

Trim off spines or prickers with a vegetable peeler. Trim off any dry or fibrous areas and rinse thoroughly to remove any stray prickers and sticky fluid. Nopales may be eaten raw or cooked. To cook, steam over boiling water for just a few minutes (if cooked too long they will lose their crunchy texture). Then slice and eat. Alternatively, sautèe in butter or oil for a few minutes. Steamed cactus can be added to scrambled eggs and omelets, or diced fresh and added to tortillas. They can also be substituted for any cooked green in most dishes. Nopales can be served as a side dish or cooled and used in salads. They taste especially good with Mexican recipes that include tomatoes, hot peppers and fresh corn.

Today’s primary school children seem to have much more of a sense of body image than previous generations. No child wants to be perceived by others as being too fat. If your child is tending in that direction, what can you do?

Set a good example

One thing not to do is to tease the child about his or her body image. Children are sensitive! Instead, be supportive, by taking steps to improve the entire family’s diet and lifestyle. A child who comes home from school to a house with lots of fresh, natural food finds it easy to eat right. Conversely, trying to force a child to eat a healthy diet while the rest of the family pigs out on processed foods is simply wrong.

Don’t buy processed foods

Packaged foods tend to be high in salt, sugar, preservatives, additives, artificial colors and calories. They are a bad deal all around. Don’t buy them. Instead, serve lots of fresh fruit and vegetables, nuts, seeds, whole grains and legumes.

Start the day with a good breakfast

Small bodies need to be properly refueled for the busy day ahead! A wholesome breakfast delivers more sustained energy than a processed, sugar-sweetened breakfast. Give your children an oats-based cereal with yogurt, fresh fruit and whole milk.

Provide healthy snacks

Snack breaks seem to be a time when unhealthy junk foods can sneak in. Resist this temptation with cut-up vegetables, yogurt, whole grain muffins or crispbreads with avocado.

No soft drinks

If your child thinks water is boring it means she is addicted to sugar. Don’t let this happen. Make water the drink of choice in your house. The amount of sugar in one can of soft drink is stupendous, and children are simply not biologically designed to cope with an enormous sugar rush.

Make dinner a family affair

Involve kids in the preparation and cooking of food and they will be excited about eating healthy food. Sit down at the table as a family and turn off the TV. Make the family dinner a nightly ritual. Sharing a meal sends a positive message about eating right.