HEALTHY LIFESTYLE NEWS December, 2014 Issue #108


  • Promotion of the Month
  • Healthy Quote for This Issue
  • Exercise Better than Drugs for Preventing Heart Disease?
  • Cranberry Juice to the Rescue
  • Safe Workouts for Cold Weather Months
  • Healthy Recipe: Creamy Pasta with Sweet Onions, Kale, and Butternut Squash
  • A Touch of Humor: Gifts You REALLY Don’t Like

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We have a lot of products that make great, healthy gift ideas for holiday giving, including:.

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“Most people think they need to make a better world for their children, but the reality is we need to make better children for our world.” — Carlos Slim, Mexican business magnate, investor, and philanthropist.

By Shane Ellison, M.Sc.

Exercise appears to be an important factor for preventing heart disease. This does not mean training for a marathon. It simply means light exercise for moderate periods of 30-60 minutes.

Proper exercise keeps the blood flowing smoothly through the arteries, thereby preventing blockage. This is known scientifically as improving endothelial dysfunction.

Second, exercise lowers homocysteine levels. Homocysteine in the blood is a risk for heart disease due to its ability to scars arterial walls and elicit plaque build-up.

Finally, exercise lowers blood glucose levels. High blood glucose has shown to increase the risk of heart disease exponentially. This is why diabetics have a 4.5 times greater chance of suffering from heart disease relative to non-diabetics – high blood glucose.

These benefits of exercise are proof that habits create and eradicate disease, not drugs. Recognizing this, drug companies and medical doctors will have to take huge pay cuts. Personal trainers and fitness instructors are the true custodians of public health as dictated by science, not hype.

Copyright © 2014, All Rights Reserved

Author Profile: Shane holds a Master’s degree in organic chemistry and has first- hand industry experience with drug research, design and synthesis. He understands that Americans want and deserve education rather than prescriptions.

By Jeannie Crabtree C.Ac.

Cranberry juice was first made by American settlers in 1683. It is a love it or hate it beverage. For those who like it, it has a number of health benefits. Let me share some of those.

Emulsifies Fat. This is for all of you that have some excess fat to lose. According to Nutritionist Ann Louise Gittleman, Ph.D., C.N.S., Cranberry juice contains high levels of organic acids, which have an emulsifying effect upon fat deposits. She generally suggests it along with some flax seed or flax seed oil.

Urinary infections. When it comes to urinary tract infections caused by a strain of E coli bacteria, cranberry juice compounds may help. Some of the compounds in the juice block the bacteria from sticking to the cells in the body, so that the body can more easily flush the bacteria out.

Respiratory Infections. Study results in 2002 suggest that cranberry juice may inhibit a type of bacteria that is a common cause of ear and respiratory infections in children. This is according to researchers at the annual meeting of the Infectious Diseases Society of America.

In this study it was found that cranberry juice can inhibit certain strains of Haemophilus influenzae, a type of bacteria found in the nose and throat of 75% of healthy children and adults. The bacteria can also cause infections, and may be responsible for up to 40% of bacterially-derived middle ear infections.

In this study, the researchers found that the juice could prevent certain strains of the bacteria from sticking to red blood cells or mouth cells, a step that can allow the bacteria to linger in the body. It seemed that the juice inhibited the bacteria’s pili, the hair-like structures that allow them to adhere to surfaces. The juice had no effect on strains of Haemophilus influenzae that lacked pili.

While the results took place in test tubes, this certainly would be something to keep in mind for children and adults who get throat and ear infections.

Don’t over do the juice!

I do want to warn you that excessive consumption of juices. Drinking too much fruit juice can contribute to obesity, the development of cavities (dental caries), diarrhea, and other gastrointestinal problems, such as excessive gas, bloating and abdominal pain. Children especially, as their bodies are smaller for the amount of juice ingested.

Recipe. Consider this more of a medicinal drink than a beverage, and you will do fine. Probably a cup for an adult, and a half cup for a child twice a day, until symptoms abate. 1 tea bag of Green Tea or Chai Green Tea (Chia green tea contains ginger, cinnamon, allspice, nutmeg, and clove along with green tea) 2 cups unsweetened Cranberry Juice

Bring one pint of water to a rolling boil. Insert your tea bag and steep 3 to 6 minutes. Pour into a one quart container. Add two cups of unsweetened Cranberry Juice. Store in the refrigerator and use within three days.

You can drink this cold or warm it up and drink. If you have used regular green tea you can add a very small pinch of any of the spices mentioned above that is in the Chia tea, for more flavor.

[Editor’s note: 100% Cranberry juice that is NOT from concentrate and with NO added sugar is the preferred Cranberry juice to drink for therapeutic results.]

Author Profile: As a Health professional, Jeannie Crabtree C.Ac. shares secrets about what to do about health challenges today. Solutions, Tips, Research and Nutrition discussed in the Newsletter Healthy Solutions. Get your tips started by visiting

By Lynn Bode

With the temperatures plummeting this time of year, many of us tend to hibernate inside our homes. But, hibernating is for bears. As humans it’s important to stay active through all four seasons. Yet, a poll of 5,000 people found that 30 percent get no exercise at all during the winter months.

Just because it is cold outside doesn’t make it open season for an excuse not to exercise. There are multiple exercise options one can choose to participate in regardless of what the outdoor thermometer reads. Depending on your location and likes, you can choose to workout inside or outside.

All that is required for Winter-time workouts is some planning and employing all safety precautions. If you prefer to workout outside, keep the following tips in mind.

  • Get warm first. A proper warm-up is critical. Cold temperatures can make your muscles tight and therefore they are more prone to injuries. So, it’s important to get them warmed-up prior to engaging in intense physical activity.
  • Insulate your body. The best approach to dressing for outdoor exercise is with layers. Layering provides the most effective heating method, plus it allows you to remove the top layer if you get too hot. The layer closest to your skin should allow moisture to be wicked away. The top layer should be both wind and water resistant.
  • No sweat. Don’t assume that you have to sweat in order to get a good workout. You should avoid sweating that causes the clothing layer closest to your skin to get wet and cause you to be chilled. Instead monitor your intensity through a heart rate monitor or the Rating of Perceived Exertion.
  • Don’t strip when you get inside. While you may be tempted to immediately remove your layers when returning inside, give your body time to adjust. Post exercise hypothermia is possible. This happens when your body rapidly loses its heating stores.
  • Drink up. It’s just as important to stay hydrated when exercising in winter as it is in summer, even though you might not feel as thirsty.
  • Lighten up. If possible, it’s best to exercise outdoors during daylight areas. But, with shorten days that can be difficult to do. If you exercise outdoors when it is dark, wear reflective materials to ensure that you can be seen.

If the thought of getting outside to exercise makes you dive under the covers, instead choose one of the many indoor workout options. Below are just a few of the many choices.

  • Walk at an indoor location, like a mall. If you need extra motivation to get yourself to the mall, join a walking group. This will help you stay accountable to someone other than yourself.
  • Join a health club. This will allow you a large variety of physical activities to choose from every week.
  • Create a home gym. This doesn’t have to be expensive. You can easily set-up a great workout routine with just a set of dumbbells, an exercise ball and a jump rope. Get all of this for around $50.
  • If you have stairs where you live or close by, spend as little as 20 minutes at a time climbing up and down the stairs for a very intense and efficient workout.
  • Get wet. Find a local indoor pool you can use. Try swimming, water aerobics, or even just walking or running laps in the water.
  • Visit a library. Usually local libraries offer exercise videos you can check-out for free. Pick-up a new one to try out every time you return the previous video.

By staying fit during winter you’ll be able to avoid gaining weight, have a head start on swimsuit season, and avoid losing strength and stamina caused from inactivity. Just as tulips need winter nourishment from the Earth to strongly bloom in spring, humans need to continue to nourish their bodies during winter so they too can bloom come spring.

Author Profile: Lynn Bode is a certified personal trainer specializing in Internet-based fitness programs. She founded Workouts for You, which provides affordable online exercise programs that are custom designed for each individual. Visit: for free fitness tips and a sample workout program. Fitness professionals, learn how to support your clients online, visit:



  • pound whole wheat penne
  • 1 sweet yellow onion, sliced
  • 2 cups peeled, cubed butternut squash
  • 2 cups sliced kale
  • ½ cup soft goat cheese
  • 2 tablespoons extra-virgin olive oil
  • Sea salt and black pepper, to taste


  1. Bring a large pot of salted water to a boil over high heat. Add penne and cook according to package directions. Drain all but 2 cups of the cooking liquid; set aside.
  2. Meanwhile, bring a medium pot of water to a boil over high heat. Add onion and squash and cook until squash is very soft, about 10 to 15 minutes. Add kale and cook until kale just turns bright green, about 2 minutes. Drain.
  3. Combine reserved penne and cooked vegetables in a large pot over medium-low heat; add cheese and olive oil and stir well to break down cheese””mixture will be very thick and chunky. Take reserved pasta cooking liquid and add slowly to pot in ¼ cup increments, stirring to break down cheese until mixture becomes smooth and creamy. Some of the cooked squash might break down into the cheese sauce””this is good! It will lend extra sweetness and creaminess to the sauce. Add just enough reserved pasta cooking liquid until the sauce becomes very thick and smooth to taste.

Season with salt and pepper and serve immediately.


What do you say when you get a gift you *Really Don’t Like*?

10. “Well, well, well, now, there’s a gift!”

9. “No, with all the hostile takeovers this year, I missed the big Ronco/K-Tel/Ginsu merger. Would you just look at that! What will they think of next?!”

8. “Hey, as long as I don’t have to feed it, or clean up after it, or put batteries in it, I’m happy!”

7. “No, really, I didn’t know that there was a Chia Pet tie! Oh, wow! It’s a clip-on too!”

6. “You know, I always wanted one of these! Jog my memory — what’s it called again?”

5. “You know what? — I’m going to find a special place to put this!”

4. “Boy, you don’t see craftsmanship like that every day!”

3. “And it’s such an interesting color too!”

2. “You say that was the last one? Am I ever glad that you snapped that baby up!”

And the number one thing to say about the Christmas gifts you didn’t like is: “You shouldn’t have! I mean it — you really shouldn’t have!”

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