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TABLE OF CONTENTS
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-Happy Y2K!
-Heart Health Quiz
-Reducing Risk
-Coming Soon
-Healthy Recipes
-Healthy Kitchen Tip
-Winter Special
-Nicole's Quick Bytes
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HAPPY Y2K!
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We've all weathered the storms of the 1900's (seems strange to think of that time as history now, doesn't it?). Of course there were joys too. But there's something to be said about a "clean slate" and the Year 2000, with all those zeros, looks pretty clean. Let's take this once-in-a-lifetime opportunity to resolve to be healthier - physically, spiritually, and mentally. There's lots we can do toward that goal, and we will explore some possibilities right here.

These words are appropriate today, although they were written nearly two millennia ago by the Apostle Paul,, "...But one thing I do: Forgetting what is behind and straining toward what is ahead, I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus." (Phillipians 3:13-14 NIV)

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HEART HEALTH QUIZ
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The quiz below appears in the February 2000 issue of Partners magazine. Of course, there are many complex factors determining your heart health. But your thoughtful answers may help you pinpoint where your risks and strengths lie concerning your heart health, showing where improvements might be necessary. Besides, don't you just love little magazine quizzes?

Get paper and pencil. Ready? Okay. In each category below, write down the number corresponding to the statement that best reflects your lifestyle.

CIGARETTE SMOKING
Never smoked or quite smoking 3 or more years ago.....1
Don't smoke but exposed to second-hand smoke.....2
Stopped smoking within the past 3 years.....3
Smoke regularly.....4
Smoke regularly and exposed to second-hand smoke.....5

TOTAL BLOOD CHOLESTEROL
Lower than 160.....1
160-199.....2
Don't know.....3
200-239.....4
240 or higher.....5

HDL "GOOD" CHOLESTEROL
60 or higher.....1
56-60.....2
Don't know.....3
35-55.....4
Lower than 35.....5

SYSTOLIC BLOOD PRESSURE
Lower than 120.....1
120-139.....2
Don't know.....3
140-159.....4
160 or higher.....5

EATING HABITS
Vegetarian or rarely eat meat and dairy products.....1
Eat meats and low-fat milk fewer than 6 times per week.....2
Eat mostly lean meat and low-fat milk 6-12 times per week.....3
Eat meat, cheese, eggs, and whole milk 12-24 times per week.....4
Eat meat, cheese, eggs, and whole milk more than 24 times per week.....5

EXCESS BODY WEIGHT
Within 10 pounds of desirable weight.....1
11-20 pounds above desirable weight.....2
21-30 pounds above desirable weight.....3
31-50 pounds above desirable weight.....4
50 or more pounds above desirable weight.....5

PHYSICAL ACTIVITY
Job requires very hard physical labor at least 4 hours per day OR
Exercise 4 or more times per week for 20 or more minutes.....1
Exercise 3 times per week for 20 minutes.....2
Job requires walking, lifting, or carrying, or other moderately hard work for several hours
per day OR
Spend much leisure time doing moderate activities (dancing, gardening, walking, or
housework) OR
Exercise 1-2 times per week.....3
Occasionally exercise.....4
Never exercise.....5

HEREDITY
No known history of heart disease among relatives.....1
1 relative with heart disease after age 60.....2
2 relatives with heart disease after age 60.....3
1 relative with heart disease before age 60.....4
2 relatives with heart disease before age 60.....5

AGE
10-20 years.....1
21-30 years.....2
31-40 years.....3
41-50 years.....4
51 or more years.....5

SCORING
Add the numbers together to get your total score.
Total Score..........Heart Attack Risk
     9-21....................Low
     22-33....................Moderate
      34-45....................High

Please keep in mind that your score is an estimate - Neither high nor low scores indicate that you will or will not have a heart problem.

How did you do? Of course, there's nothing you can do about your heredity or your current age, but did you pinpoint some areas to work on?

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REDUCING RISK
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1. Although we cannot change our age, sex, or heredity, we can pay attention to other risk factors and lower the risk of Cardio-Vascular Disease (CVD). If you are over age 65, for example, be sure you keep other risk factors to a minimum. Lowering them can lower your overall risk.

2. Stop smoking. This limits your risk of cancer, emphysema, heart attack, and stroke.

3. Lose weight. Lowering your weight can raise your "good" cholesterol levels and lower your "bad" cholesterol levels. It also helps prevent diabetes and strengthens the heart.

4. Exercise. Exercise has the same benefits as losing weight (see No. 3) and, it helps you lose weight!

5. Change your diet. Avoid foods high in cholesterol [meat, eggs, etc.], saturated fat [animal products], transfatty acids [hydrogenated fats], and all fat - doing so will reduce cholesterol levels, reduce your risk of cancers, and help you lose weight. Eat more fruits, vegetables, and fiber. This again helps maintain healthy cholesterol levels, and substances found in fruits and vegetables known as phytochemicals work to prevent cancers. Fiber lowers cholesterol and is linked to lower incidences of some cancers and heart disease. It can also help you lose weight. Decreasing your sodium intake [high in processed foods] and increasing your potassium intake [found in fresh fruits and veggies] can help you maintain a healthy blood pressure.

6. Use supplements. Supplements (and foods) high in antioxidants may help prevent Cardio-Vascular Disease (CVD). Folic acid and B vitamins combat high homocysteine levels. Garlic and ginkgo both aid circulation in general, and garlic has been shown to reduce cholesterol levels and decrease blood pressure. Coenzyme Q10 helps in the manufacturing of energy, and has been found to be useful in those with heart problems. Fish oil reduces triglyceride (a type of fat) levels and may help to reduce incidences of coronary heart disease. Tocotrienols reduce cholesterol levels and may help prevent breast cancer. [More information on these supplements can be found at http://www.healthyperspective.com/cardio.html]

7. Keep cool - that is, practice stress-reduction exercises. Doing so can result in lower blood pressure, less incidence of CVD, and a stronger immune system. [Both prayer and laughter are great stress reducers!]

   The preceding appears with permission of the AIM Companies. Words in brackets [ ] are editor's.

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COMING SOON (to a computer near you!)
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We hope you enjoyed taking the heart health quiz. Please give some thought to your personal risk factors and how you may reduce them. In honor of St. Valentine's Day, we will be exploring the subject of heart health further in the February issue. We'll look at the lives of three different people, their diseases, and their victories.

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HEALTHY RECIPES
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***The Big Salad***

We have this wonderful food approximately 365 days a year. Raw veggies are the most important food you put in your mouth each day. They are bursting with flavor and nutrients - truly nature's "wonder food." Our modern scientists are always discovering a "new" micronutrient. Of course these nutrients are not new - they've always been in the glorious food God created for us to subsist on. We are just learning to appreciate their value.

And veggies should be eaten raw as much as possible. In their natural raw state, they contain valuable live enzymes and retain all their inherent nutrition and flavor.

There is no reason for salad to be boring. There are so many different types, colors, flavors, and textures in such a wide variety of vegetables for us to explore and experience. At the Russell home, we make the counter in the center of the kitchen into a big salad bar at dinner time. We prepare a wide variety of raw veggies each night. We eat our Big Salad before we have any cooked food (cooked veggies, potatoes, pasta, grains, soup, etc.). Some nights we get so full on salad, we don't want anything else (maybe a fresh fruit or whole grain snack later).

Here are some examples of goodies you can include in your Big Salad (all raw):

leafy greens such as lettuce (Romaine, butter, leaf, etc.), spinach, cabbage (Napa, green head, purple head, Savoy, etc.), Swiss chard; celery; shredded or julienne carrots; shredded or julienne beets; jicama (sliced, cubed or shredded); turnips (sliced, cubed or shredded); cucumbers; tomatoes (so many varieties, sizes, and colors!); bell peppers (green, red, yellow, orange, purple); mushrooms; peas; cauliflower; broccoli; asparagus; sprouts of all kinds (sunflower sprouts are great!); shredded or cubed winter squash (butternut, hubbard, acorn, etc.); sliced or julienne summer squash (zucchini, crookneck, etc.); avocado; green onion; radishes... the list is limited only by your imagination and the produce available in your area.

There are many variations on the Big Salad. Sometimes we eat it "conventionally," tossed together in a big bowl, with a healthy salad dressing and a tablespoon of cold-pressed flax seed oil (contains both Omega-3 and Omega-6 essential fatty acids - must be kept refrigerated). You can make your own healthy salad dressing, or buy a good one at your health food store. We enjoy Nasoya products; we especially like Nasoya Creamy Dill and Nasoya Thousand Island dressings. Make sure your dressing is free from dairy, sugar, and chemical additives - you'll have to avoid most of the grocery store offerings!

Sometimes we "graze," standing around the salad bar, eating the raw veggies "plain," and eventually grabbing a plate loaded with more raw goodies to sit down and enjoy.

And then there is so much more you can do to add variety. Celery can be stuffed with natural raw nut butter. Sliced veggies can be dipped in guacamole (mashed avocado with lemon juice and spices), salsa, or Nasoya Creamy Dill dressing. Other interesting salad additions are raw, unsalted sunflower or pumpkin seeds; grated soy or almond cheese; cubed tofu, marinated in vinaigrette; sliced olives, minced onion or garlic... The list is limitless.

These are just a few suggestions. I hope your imagination and your appetite have been sparked! Be creative. Be daring. Browse your produce department, and try something you've never had before.

***Nicole's Hot Carob Cocoa***

Here's something to warm your insides and make you feel cozy on these cold winter nights (and it's easy to make). Makes one serving:

2 heaping tsp. carob powder
2 tsp. pure maple syrup
8 oz. soy milk

In a coffee mug, stir together carob and maple syrup until a well-blended chocolate-syrupy consistency is achieved. Add a little of the soy milk and beat until well blended. Add the rest of the soy milk and stir. Microwave on high for about a minute. Stir once more and serve. Aaahh!

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HEALTHY KITCHEN TIP
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BUYING HONEY

Many of us are using honey as a natural sweetener, in lieu of highly processed and health-damaging sweeteners such as refined sugar, corn syrup, aspartame and saccharin. There are other good natural sweeteners too, such as pure maple syrup, fruit concentrate, and brown rice syrup (but I digress).

It's a shame we can't just grab food off the grocery store shelves and know it's something good for our bodies. Reading labels is important to help us know exactly what we're getting, and buying honey is no exception. Did you know that honey can contain some of the very sweeteners we are trying to avoid by using honey, and these ingredients don't have to be listed on the label? I was shocked too. Alan T. Hagan. in his book, Prudent Food Storage: Questions and Answers, states:

"In the United States you should buy products [honey] labeled U.S. GRADE A or U.S. FANCY if buying in retail outlets. However, be aware there are no federal labeling laws governing the sale of honey, so only honey labeled pure is entirely honey and not blended with other sweeteners."
Alan T. Hagan. (1999). Prudent Food Storage: Questions and Answers (v3.5), [Online].
Available: http://www.providenceco-op.com/fsfaq/fsfaq4-035.htm [2000, January 20].

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WINTER SPECIAL
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Be sure to check out the Healthy Perspective web site http://www.healthyperspective.com and take advantage of our Winter Special. If you've never tried AIM Barleygreen now is the time. While we're keeping our immune systems in shape to ward off the flu, and trying to get in lots of "greens," AIM Barleygreen is wonderful "insurance." And if you're a regular AIM Barleygreen user, now is the time to stock up!

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NICOLE'S QUICK BYTES
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Happy 2nd Millennium! This is the last year of the 2nd millennium. 2001 is the first year of the 3rd millennium. The new millennium doesn't start until next year! So until then, continue to enjoy the 2nd Millennium.
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God bless you,
-Rev. Clarence Russell, Kimberly and Nicole
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Copyright (c) 1999, 2000 by Clarence Russell . All rights reserved. As long as this file is left intact, permission is granted for use on web sites or in newsgroups or mailing lists.