Irritable Bowel Syndrome (IBS) is a disorder that causes slight to severe pain in the abdomen, bloating, cramping, constipation and diarrhea. While never fatal, IBS makes life unbearable to sufferers.
This common disorder affects one in five people aged between 25 and 45, but can strike at any time and women suffer from this disorder more than men.
While the exact cause of IBS remains unknown, some theorize that people suffering from this disease have intestines that contain a weakness to stress or become irritated by certain foods such as caffeine.
External factors such as stress as well as irregular eating habits coupled with a lack of dietary fiber may enhance chances of suffering the effects of IBS.
Many cases of IBS have followed an outbreak of an infection in the intestines and food poisoning. People who have spent time in underdeveloped or developing countries who adopted poor eating habits may also become prone to IBS.
Symptoms of Irritable Bowel Syndrome

It’s important to remember that while some symptoms of IBS may resemble more disturbing illnesses, IBS does not develop into colon cancer if left untreated and it does not permanently damage the intestines.
Symptoms vary with each case. The most common symptoms include bloating, cramping in the abdomen, and alternating constipation or diarrhea. Sufferers of IBS are often bothered with frequent bouts of constipation followed by irregular bowel movements and diarrhea.
People suffering from IBS often report straining or forcing to perform a bowel movement with little to no desired effect. When they do pass a stool it may be covered in mucus, the fluid that moistens and protects the delicate passages of the digestive system. Stools are often irregular in either color or shape.
Most sufferers of IBS experience tense moments when they suffer consistently for several days to weeks followed by moments when everything seems to work perfectly. Others may feel an overwhelming urgency to have bowel movements.
Other possible symptoms of IBS that aren’t restricted to the abdominal area include tiredness, headaches and backaches as well as urinary or gynecological problems. People suffering from depression sometimes develop IBS. Likewise, those suffering from IBS often become depressed.
Bleeding from the rectum, rapid weight loss, and persistent and severe pain in the abdomen or elsewhere are not symptoms of IBS. They may be indicators of a much more serious condition such as inflammation or colon cancer and should be attended to by a trained physician as soon as possible
Irritable Bowel Syndrome Treatments

People who think they have IBS should consult their family doctor. Offer the medical professional as much information as possible that allow him to rule out any other possibilities.
Doctors may prescribe stool and blood tests as well as x rays or perform a colonoscopy, a procedure by which a camera is inserted into the intestine via the anus to examine the colon. If all these tests come back negative he will then diagnose IBS.
IBS is inoperable and once developed, IBS may occur throughout life. Sufferers can modify the things they eat that trigger the onset. Medication can relieve abdominal pain and sufferers of constipation should increase the intake of fiber and drink more fluids to moisten the intestines, allowing for smoother bowel movements. Laxatives can be a temporary solution.
Other solutions include:
Avoid large meals
Increase the amount of fiber either through eating more fruit and vegetables or through supplements.
Keep a food journal to discover which foods give negative reactions
Discuss findings with a doctor.
Seek the help of a dietitian to assist in making healthy food choices that won’t cause outbreaks of IBS.
Reduce the intake of caffeine found in drinks such as sodas, coffee and tea.
It’s also important to reduce stress, conflict and emotional upset as they lead to enhanced IBS symptoms.
Take time to relax. Allow the body to adjust over time rather than indulge in tempting quick fixes. Laxative may help ease the pain, but until the root of the problem is discovered, IBS will continue.
Lifestyle and dietary change won’t cure IBS but eating healthier, performing stress reducing activities such as brisk walking and yoga as well as meditation and adequate sleep will help reduce the outbreaks of this painful and debilitating affliction.

Traditionally Chili con carne, meaning Chili with Meat, is made with peppers, garlic, onions and beef that can be either ground or in chunk form . But although it is delicious in its own right, it lacks all of the vitamins and minerals that can be found in this low fat, heart friendly version. This recipe will make 10 -12 servings.


Legumes are perhaps the healthiest of all food groups. They are full of antioxidants, calcium, proteins, vitamins and minerals. Some legumes were a food staple as early as 6,000 BC in many areas and were eaten as a replacement for meat. Today many vegetarians still use legumes as a protein replacement in their daily meals. Legumes are widely available, relatively inexpensive and store well.


Tomatoes are eaten worldwide and considered a very heart healthy food choice. A single medium size tomato contains over a gram of protein and almost 1 1/2 grams of fiber. They are also high in vitamins A,C, B6, Niacin and folate.

Although tomatoes are already super healthy when eaten raw, studies show that they are even more healthy after they have been cooked. The chemical lycopene ( it makes the tomatoes red ) is a great antioxidant, but when it is heated it becomes super charged.


Peppers are packed with vitamins C, A, K, E, B1, B6, triptophan (an essential amino acid) fiber, potassium and folate.


Corn is an excellent source of fiber. It also contains vitamins C, B1, B5 and folate ( important during pregnancy)

Olive Oil

Olive Oil is considered a “good oil ” and has proven been to control LDL (bad cholestrol) Olive Oil also lowers the risk of certain cancers and the formation of gall stones.

Ingredients for Chili

  • 2 -2 1/2 lbs extra lean ground chicken
  • 2 -2 1/2 tsp extra virgin olive oil
  • 1 large onion chopped
  • 2 1/2 cups chicken broth or stock
  • 1 large can of diced tomatoes
  • 2 1/2 cups tomato sauce or vegetable cocktail
  • 2 cans white kidney beans-rinsed and drained
  • 2 cans red kidney beans – rinsed and drianed
  • 1 medium yellow zucchini chopped into 1/2 inch chunks
  • 1 medium green zucchini chopped into 1/2 inch chunks
  • 1red pepper- chopped
  • 1 small green pepper- chopped
  • 1 8oz pkg mushrooms- sliced
  • 1 cup frozen or canned sweet corn kernels
  • 3 ribs celery chopped
  • 3-4 cloves garlic chopped
  • 3-4 jalapeno peppers – chopped
  • 1 tsp cumin (optional)
  • 1/2 tbsp dry oregano
  • 1/2 tbsp dry basil
  • 1 bay leaf
  • 3-4 tbsp chili powder ( depending on taste )
  • Zest of 1/2 lime (optional)
  • Salt and pepper to taste
  • Freshly chopped green onions or cilantro

Method to Prepare

  • In a heavy bottomed pan, brown the ground chicken, onions and garlic.
  • Drain off any excess oil and transfer to a dutch oven or slow cooker.
  • Add all remaining ingredients except zucchini, red and green peppers, mushrooms and sweet corn.
  • Cook over med-low heat until 3-4 hours, adding peppers, mushrooms and sweet corn 30-40 minutes before serving
  • Serve in a tortilla bowl garnished with chopped green onions or cilantro.

Ingredients for Tortilla Bowls

  • White corn tortilla wraps
  • Olive oil
  • Grated Parmesan cheese


  • Pre-heat oven to 350*
  • Brush tortilla wraps with olive oil and sprinkle with a little parmesan cheese.
  • Fit wraps into the cups of ramikins or into the cups of a large muffin tin.
  • Bake in 350* oven just until the cups hold their shape and are nice and crispy.

Pterostilbene for lowering cholesterol is one of the hottest emerging topics in natural health. This naturally occurring antioxidant with the tongue-twisting name is the active ingredient in the oldest heart tonics, wines made from grapes or berries, and in the newest nutritional supplements, such as Life Extension Resveratrol with Pterostilbene Veggie Caps.

A Novel Method for Lowering Cholesterol

Plants make pterostilbene when they are under stress. When a grape vine or a berry bush is attacked by a fungus, it makes this antioxidant to limit damage from any infections and also to help it deal with heat and drought.

It turns out that this compound also has protective effects in humans. This plant chemical lowers cholesterol not by paralyzing enzymes in the liver that make cholesterol, or by providing fiber to absorb cholesterol while it is still in the gut. Pterostilbene works by activating a gene called peroxisome proliferator-activated factor alpha, or PPAR-alpha.

PPAR-alpha is activated when we don’t eat enough food for our daily needs. It enables enzymes that burn fat, and it keeps the liver from turning dietary fat into LDL cholesterol by “turning off” a gene called AIP. Activating PPAR-alpha also makes it easier for cells to use insulin to absorb sugar, lowering blood sugar levels while it lowers blood cholesterol levels.

Not Easy to Get By Drinking Wine or Eating Blueberries

Although pterostilbene, which is chemically similar to the heart-protective red grape compound resveratrol, is abundant in grapes, it is even more abundant in blueberries. Drinking red wine and eating blueberries, however, will not deliver enough pterostilbene to make large differences in your blood cholesterol readings.

That is why natural products makers extract this important phytochemical from a plant called heartwood. In Ayurvedic medicine this plant is known vijyasar, and in botany it is known as Pterocarpus marsupium. Extracts made from the plant allow users of the supplement to get far more pterostilbene without the sugar, calories, and alcohol of drinking red wine.

A Substitute for a Low-Fat Diet?

Drugs that activate PPAR receptors often lower cholesterol regardless of diet, but throwing away your list of foods that help lower cholesterol is premature. The best results from using pterostilbene will always result from a combination of low-calorie diet (if not necessarily low-fat diet), exercise, and any needed medications.

It is only honest to note that the benefits of pterostilbene are only proven by traditional use of the Ayurvedic herb vijaysar and by laboratory experiments with animals. The best nutritional supplements combine pterostilbene with another chemical found in grapes and berries, resveratrol. The resveratrol in the formula acts quickly while the pterostilbene acts slowly, providing maximum protective effect.

Winter makes us hungry for hot, filling, thick and hearty soups. For most Americans, this means turning to meat and poultry based soups. In actuality, after the rich and fatty foods consumed during the holidays, vegetable-based soups are a better choice.

Meaty, difficult to digest main dishes take up almost one third of the American food dollar. Vegetable-based soups, particularly bean and grain soups, cost a tiny amount and are every bit as filling – and tasty, if cooked properly.

Soups made with grains and legumes, such as barley, rice and lentils are as hearty, and thicker than many meat or poultry based soups. A great example is split pea soup. It is difficult to imagine hearty pea soup made without a ham bone, plus the ham left over from Christmas or New Year’s Day. Yet there is an entirely vegetarian recipe that tastes almost exactly the same as ham based pea soup – without a touch of meat.

This recipe is adapted from the original recipe “Vegetarian Pea Soup,” The Los Angeles Times Natural Foods Cookbook, by Jeanne Voltz, 1973.

Ingredients for Vegetarian Soup Recipe

  • 1 pound split peas
  • 2 quarts water
  • 1 bay leaf
  • 3 onions
  • 6 or more ribs celery sliced horizontally
  • 2 – 4 carrots, sliced into rounds
  • 1/4 cup butter
  • black pepper to taste

Vegetarian Recipe for Pea Soup

  1. Vegetarian Pea Soup starts with a pound of dry split peas in a large pot of water. The amount of water does not matter, as water can be added at any time in the process, but two quarts are recommended to begin. Bring the split peas to a boil, cover, and simmer for 30 minutes.
  2. Add a whole onion studded with 3 whole cloves, a bay leaf, several ribs of celery (chopped), several carrots (sliced into rounds) salt and black pepper. Simmer for another 30 minutes.
  3. Chop 2 more onions and fry in 1/4 cup butter (1/2 stick) until translucent but not browned. Add to soup when peas are completely absorbed.
  4. Top servings with whole grain toast on top.

Vegetarian Soups

Like many vegetarian recipes, vegetarian split pea soup tastes as warm and good as pea soup with ham. Like all soups, it thickens when left over. Depending on the size of the family, it can last several days.

Warm and Comforting

For those who like traditional pea soup, this soup is addictive. Once you eat a bowl, it is so warm and filling it is hard not to have another bowl!

Niacin is a B3 vitamin that may be found in meats, milk, seeds, wheat, leafy greens and other vegetables. However, many health experts agree that obtaining enough niacin through diet alone may be difficult when attempting to lower cholesterol levels. The great news is that studies show niacin has been used successfully over the years for just that purpose in over-the-counter supplemental form.

Years of Research

In my early thirties, I loathed the idea of my doctor’s recommended statin drug regimen for high cholesterol. Seeing the drug scribbled on his prescription pad at my young age sent me headlong into years worth of research into natural effective alternatives. On that day, I also committed to monitoring my bloodwork regularly, absolutely essential to knowing if any chosen remedy is effective. This is how I stumbled across niacin, as well as many other amazing natural supplements and vitamins that I will cover extensively in future articles.

My Blood Test Results

Although results will vary depending on the individual, my blood test results revealed a vast reduction in LDL cholesterol (bad cholesterol) of 36% from 113 to 72 after taking 500 mg of niacin daily for one year. This is well below the recommended maximum level of 99 for my age group. My HDL cholesterol (good cholesterol) increased 22% from from 53 to 68. The goal for my HDL level is to be above 40.

How Niacin Reduces Plaque & Prevents Heart Disease

I have read many complicated descriptions of how LDL and HDL work, but one of the best explanations I’ve ever heard was put in simple terms by world renowned cardiologist, Dr. Oz, host of his own ABC daytime talk show, The Doctor Oz Show. He has also been a frequent guest of Oprah Winfrey, as one of several cardiologists that treated President Bill Clinton and co-author of the easy-to-read, You: The Owner’s Manual.

Dr. Oz explains that homocysteine (a by-product of protein) and high blood pressure gouges holes in our arterial walls. The holes are then filled with sticky LDL particulates that build until they starve and die from outgrowing the blood supply. This sends an electrical charge that attracts plaque in the form of inflammation until the artery clots entirely, leading to heart attack or heart failure. Additonally, if a piece of the arterial wall flakes off due to excessive gouging and damage, it may flow into the bloodstream and up to the brain, causing a stroke.

On the other hand, if blood pressure and homocysteine levels are kept in check and HDL levels are high, this scenerio may be prevented all together. High levels of HDL swooshes through our arteries and removes excess LDL, preventing a build-up of plaque. This is why the goal is to lower LDL and raise HDL. In worldwide studies, niacin has been shown to do both. It has even been shown to reverse pre-existing plaque build-up, which is key in preventing hardening of the arteries or atherosclerosis.

Niacin vs. Statins

According to numerous studies and health experts:


  • Lowers LDL (Bad Cholesterol)
  • Raises HDL (Good Cholesterol)
  • Lowers Triglycerides
  • Lowers Blood Pressure
  • No Damaging Side Effects
  • Does Not Deplete COQ10
  • Costs Approx $6 for 6 Months Worth
  • Causes Temporary Flushing


  • Lower LDL
  • Do Not Raise HDL
  • May Modestly Lower Triglycerides
  • Do Not Lower Blood Pressure
  • Possible Side Effects Include Liver, Muscle & Nerve Damage
  • Deplete COQ10
  • Cost Approx $600 for 6 Months Worth of Name Brands
  • No Flushing

Nicotinic Acid, Niacinamide & the “Niacin Flush”

The two types of niacin typically discussed are nicotinic acid and niacinamide. Nicotonic acid is the supplement known to reduce cholesterol that may also produce a flush or warm tingly feeling on the skin temporarily after ingesting. However, if taken daily (without missing a dose) and with food, most or all of the flush feeling is diminished. Niacinamide or “flush-free niacin” does not produce a flush, but has shown to be ineffective in reducing LDL and/or raising HDL. When testing niacinamide myself, I found that my LDL increasd 45%, so I returned quickly to nicotinic acid and have been watching my LDL drop back down to healthy levels ever since.

Blood Pressure

The national median blood pressure is approximately 129/86. My daily niacin regimen effectively decreased my blood pressure from 130/90 in 2005 to 116/75 in 2006. The ideal blood pressure is approximately 115/76, so I was very pleased with the results. Many articles report blood pressure reductions from niacin usage.

Where to Buy Niacin

You may buy niacin over-the-counter. However, I have found that purchasing on-line allows for more comparative shopping and ultimately, a lower price. I’ve also found more vitmains and supplements on-line made here in the USA. I personally find this more reassuring in terms of testing and contents.

Importance of Regular Blood Testing & Physician Advice

Prior to any supplemental regimen, a blood test should be obtained to determine your current cholesterol levels. Continuing testing regularly as instructed by your physician is the only way to know if a vitamin or supplement is working for you. While this article is based on my direct blood test results and extensive research, it is editorial in content and you should always consult your physician prior to beginning any vitamin and supplement regimen. Some supplements are known to interact with certain medications.

More Articles by Shannon Sanford on Related Topics

  • Fish Oil Reduces Triglycerides and Inflammation
  • Folic Acid B6 and B12

Book References

Michael F. Roizen, M.D. & Mehement C. Oz, M.D., published 2005, You: The Owner’s Manual, New York, NY, Harper Collins Publishers