What's the Most You Should Weigh?

Figuring out whether your weight is in the healthy range involves multiplication, division and calculating your height in inches, squared. If you do all that right, you'll get your Body Mass Index (BMI), which ideally should be in the range of 19 to 24.

A Nevada professor of applied statistics has come up with an easier formula you probably can do in your head. Here's how: for women, the baseline height is 5 feet and the maximum weight limit (MWL) is 125, meaning that if you're 5 feet tall and weigh more than 125 you’re over your MWL. If you're taller, add 4.5 pounds for every extra inch so if you’re 5'5", your MWL would be 147.5 (125 + 22.5). If you’re less than 5 feet tall, subtract 4.5 pounds for every inch below that baseline. For men, the baseline height is 5'9" and MWL is 175. For every additional inch, add five pounds (or subtract five for every inch under 5'9"). Results closely correspond to your BMI. Professor George Fernandez presented his new method at the Sept. 22, 2009 Nevada Public Health Association Conference.

A Zinc Deficiency

We all need zinc to help protect against oxidative stress and complete DNA repair, but deficiencies in this trace mineral may be common and increase risks of cancer, DNA damage, infectious diseases and suboptimal immune function. The older you get, the greater the risk of running low on zinc. An estimated 12 percent of the U.S. population is probably at risk of zinc deficiency, and up to 40 percent of seniors may be deficient because absorption of zinc slows with age and because dietary intake may not meet your nutritional needs, according to experts at the Linus Pauling Institute at Oregon State University. One recent study found that even a minor zinc deficiency can result in increased DNA damage. Zinc deficiencies have been linked to prostate cancer and to esophageal, breast and head and neck cancers and may contribute to infections and to autoimmune diseases. Unfortunately, tests for zinc status aren't very good. The best dietary sources are beef and poultry; zinc is poorly absorbed from plants. The recommended daily allowance is 8 mg for women and 11 mg for men, but I generally recommend taking 15 mg of zinc daily - or up to 30 mg daily if you don't eat many foods of animal origin.

The best plant sources of zinc are legumes (dried beans, garbanzos, black-eyed peas, lentils, peas, and whole soy products), pumpkin seeds, whole grains and nuts.

Two Supplements for Thinning Hair

It is not unusual for women to experience hair loss as they age, especially when menopausal changes come into play. Thinning hair (also known as female pattern baldness) can be due to the effects of hair-care treatments, dyes, and styling; the habit of twisting or pulling your hair; or even thyroid disease. Diet may also play a role. To maintain healthy hair and help prevent further loss, try these two simple changes:

Make sure you're getting enough omega-3 fatty acids. Eat wild Alaskan salmon, sardines, herring or mackerel two or three times a week, or sprinkle two tablespoons of freshly ground flaxseeds per day on cereal or salads. You can also supplement with a high-quality fish oil.

Supplement your diet with GLA (gamma-linolenic acid) in the form of black currant oil or evening primrose oil. Take 500 mg of either twice a day for six to eight weeks to see if it helps.

Eggs Florentine, Orange-Dill Sauce

This recipe is from The Healthy Kitchen. The orange-dill sauce drizzled over the poached eggs has a faint fruit flavor due to the orange juice, a spiciness from the balsamic vinegar, and a hint of the exotic, penetrating flavor of turmeric - a spice relative of ginger. This dish makes a vibrant breakfast - colorful, easy, and healthy.

Ingredients:

1 pound washed spinach, stems removed

ORANGE AND DILL SAUCE
1 egg yolk
1/4 cup freshly squeezed orange juice
1 teaspoon balsamic vinegar
2 teaspoons lemon juice
1/2 teaspoon turmeric
1/2 teaspoon salt
3 tablespoons butter at room temperature
2 teaspoons chopped fresh dill
1 teaspoon white vinegar
6 eggs
3 English muffins, split in half
2 beefsteak tomatoes, sliced

GARNISH
Fresh cracked black pepper (optional)

Instructions:

1. Fill a medium pot with water and bring it to a boil. Drop in the washed spinach and cook for 3 minutes, stirring several times. Drain the spinach in a colander. Put a bowl or plate directly on top of the spinach, inside the colander, and press down to squeeze all excess water from the leaves. Cover and set aside.

2. Fill the bottom of a double boiler halfway with water and place over medium heat. Set the top pot over the water and drop in the egg yolk. Add the orange juice and stir until blended. Stir in the balsamic vinegar and the lemon juice, then the turmeric, salt, and butter. Add 1 teaspoon of the dill and whisk until all the in gradients are thoroughly blended and the sauce has a thick creamy consistency (approximately 2 minutes).

3. Remove the top part of the double boiler and set aside. Pour the white vinegar into the water in the bottom pot and heat it just to the boiling point. Gently crack the eggs one by one into the simmering water, and poach for 3 minutes. Remove the eggs with a slotted spoon and let the water drip from the spoon so they aren’t watery. Transfer the eggs to a warm platter and cover.

4. Toast the English muffins on the middle rack under the broiler. Remove them from the oven and pot them on plates. Place 1 tomato slice on each muffin half and spoon 1⁄4 cup of the cooked spinach on top. Arrange 1 poached egg on top of that and drizzle a spoonful or so of the orange-dill sauce over everything. Sprinkle some of the remaining 1 teaspoon of chopped dill and black pepper (optional) over the sauce as garnish. Serve immediately.

Tips from Rosie’s Kitchen
This recipe uses a double boiler. If you do not have one, you can improvise by setting a medium stainless-steel bowl inside a large saucepan, so that the top of the bowl fits snugly onto the top of the pot. If you use this setup, be careful not to burn yourself - the steam from the bottom pot gets very hot!

Andy Suggests
I would happily substitute olive oil for the butter in the Orange and Dill Sauce.

Three Gallstone Treatment Options

Below are three common medical approaches to treating gallstones:

1. Removal of the gallbladder. Fortunately, today’s surgery, a procedure called laparascopic cholecystectomy, is easier on patients than the operation of the past, which involved making a large incision in the abdomen. Surgeons now make several small incisions through which they insert their instruments and a small video camera in order to view, detach and remove the gallbladder. Because no abdominal muscles are cut, there is less pain, faster recovery and fewer scars than with older methods. Most patients recover within days.
2. Drugs. Uursodeoxycholic acid (Actigall) or chenodiol (Chenix) can both help dissolve gallstones, and may be used as an alternative to surgery. However, this treatment can take months, and stones can recur.
3. Sound waves. This approach, called lithotripsy, involves the use of sound waves to break up gallstones. However, this procedure is considered appropriate only for patients who cannot undergo surgery. It works best on single stones that are less than two centimeters in diameter. Risks include pain and pancreatitis, an inflammation of the pancreas, which can occur within a month of treatment. There is also the chance that not all of the stone fragments will pass through the bile duct out of the gallbladder, leaving patients at risk for potentially serious future problems.

5 Veggies You Should Be Eating

A healthy kitchen promotes variety, especially when it comes to vegetables. For optimum health, keep your pantry stocked with produce that covers the whole spectrum of colors, including the following:

1. Onions: This classic, pungent vegetable adds flavor to any meal. Allicin, a phytonutrient found in most varieties of onions, may be responsible for its health benefits, including lowering cholesterol and blood pressure.
2. Garlic: This fragrant bulb contains many of the same phytonutrients as onions, as well as antibiotic and antiviral compounds. It may help boost the immune system, prevent colds, lower blood pressure and cholesterol, and fight fungal or yeast infections.
3. Spinach: This dark leafy green (and others like it, such as kale and collards) contains lutein and zeaxanthin, antioxidant carotenoids that may help prevent cataracts and macular degeneration. Spinach is also a source of calcium and folate, a B vitamin that helps to prevent birth defects. Buy organic spinach, since pesticides are commonly used on conventionally grown varieties.
4. Cabbage: This low-cost yet highly nutritious cruciferous vegetable contains nutrients called indoles, which may protect against both breast and prostate cancer. It also provides significant amounts of fiber and vitamin C.
5. Sweet potatoes: Rich in beta carotene, these vegetables may help boost the immune system, deliver vitamin C and folate (which may reduce the risk of heart disease and prevent certain birth defects), and are low on the glycemic index and glycemic load charts.

My Life With Tea

I have written about the health benefits of green tea for more than 30 years, and it is possible that in some small way I have helped this wonderful beverage become popular in the United States. I hope so, because today, thousands of scientific studies confirm what the ancient Chinese knew through simple observation - green tea is perhaps the most healthful beverage human beings can consume. Studies either strongly suggest or confirm that the antioxidants in green tea can reduce LDL cholesterol, promote fat burning, reduce the risk of several forms of cancer, and alleviate depression.

But tea is much more than the healthful compounds in it. It is an experience, and for me, a personal story of discovery that continues to this day.

Here is the whole story from my site, DrWeil.com in two parts: Part One and Part Two.

AzCIM Graduating Class: Fall 2009

Here are the students and residents who took part in the Fall, 2009 Integrative Medicine rotation at the Arizona Center for Integrative Medicine. Congratulations to all!