A common question I ask my patients is, “Are there any foods that you avoid?” The answers range anywhere from “absolutely not” to a very long list. I ask this question because I find the things you put in your mouth may be affecting all of those symptoms you just described.
Fatigue? Gas and Bloating? Headaches? Constipation? Rashes? Acne? Joint pain? PMS?
Yes – they can all be food related.
As the commercials on television will tell you (and it is true) 70%-80% of your immune system lives right around your intestines. It is a smart maneuver in human design because anything you eat, breathe, swallow, and drink goes right into your gastrointestinal tract. Therefore the cereal you had for breakfast is evaluated just the same as the flu-bug you inhaled while waiting in line for coffee…then your immune system has to decide - friend or foe?
Many of us would assume the flu-bug must be destroyed and the cereal can live to see another day, right? Well, what if you put milk in your cereal and you shouldn’t have milk? What if your cereal is made up of wheat flour and you’re sensitive to wheat? What if your cereal also has soy crunchies for extra protein and soy is the enemy?
What if you didn’t know?
There are two main types of responses that can occur. One is the typical ‘food allergy.’ Most common examples are the people who eat nuts and have an anaphylactic reaction, drinking citrus juice causes their lips to swell up and dairy sends them running for the bathroom. It is an immediate response and governed by an immune antibody called, IgE.
The second type of response is non-IgE-mediated or known as IgG. This is a delayed response and may not produce a symptom for 2 hours to 48 or even 72 hours. This means if you drink a glass of milk on Monday, you may not notice any symptoms until Tuesday or Wednesday. What if you drink a glass of milk all the time? Then these symptoms could be a problem everyday because you are stringing along your delayed responses.
Remember that not all food related symptoms are intestinal problems. I commonly hear patients report no gas and bloating, no constipation and no diarrhea. Then they complain of being tired all the time, mild headaches that come and go, dry skin, bad PMS, hot flashes, chronic stuffy nose or constantly clearing their throat….this can be food related too.
A quick peak in the research shows overwhelmingly that the most common allergies (IgE) are Peanuts, Tree Nuts (cashews, almonds…etc.), Seafood, Wheat, Dairy, Egg and Soy. Interestingly enough, these are also the most common intolerances (IgG) just a slightly different order: Wheat, Dairy, Soy, Egg, Seafood, Tree Nuts, and Peanuts.
In my experience, I see smaller odd-ball foods too that produce large ‘Ah-ha!’ moments when discovered on testing. “Dr. Jones – I eat that everyday!” “Dr. Jones, I grew up on those.” “Dr. Jones, I take that as a supplement.”
So what do you do? First consider getting tested for both IgE and IgG food categories. Many doctors are familiar with the IgE testing but not with IgG testing so you may have to do some research. If you can not test then the easiest and cheapest is straight forward elimination. I recommend taking the top two, wheat and dairy, and get them out of your diet. I am not kidding. Go on a wheat-free, dairy-free diet for a full month and see how you feel. There are several resources on-line and many grocery stores now that offer a variety of options. You will not starve – I promise.
Of course the food you eat is probably not responsible for ALL of your symptoms but it could be perpetuating an unhealthy cycle. For example, allergies and intolerances might not be the only reason for your joint pain but the inflammations they produce make your pain that much worse.
If you are going to eat three meals a day anyway, then you might as well make them worth your while. Say good-bye to foods that are not benefiting your health and take note of the changes in your symptoms. You just might have an “Ah-ha” moment too.
Tuesday, November 18, 2008
Tuesday, November 11, 2008
The HPV Vaccine – What do you need to Know?
By now most everyone has seen the commercials on television about the most common HPV vaccine called Gardasil. HPV stands for the Human Papillomavirus and is responsible for both genital warts and abnormal changes on your pap test including cervical cancer. Even though there are hundreds of different strains, HPV-16 and HPV-18 account for 70% of cervical cancer while HPV-6 and HPV-11 cause 90% of genital warts. Therefore, these four strains are the basis for Gardasil’s protection.
The vaccine is not a live-virus but a “virus-like” particle that will still stimulate a woman’s immunity against these four strains of HPV. The company, Merk, reports girls between 9-26 years old can receive it. Lately, there are reports that women up to 45 years old are also seeing benefits.
The vaccine does not protect everyone – especially if you already have these most common strains of HPV or if you have a different, less common strain. Also, it is not meant as a treatment should you acquire genital warts or an abnormal pap. Currently, the vaccine is not recommended for pregnant women and is still being studied on men. Additionally, those who have yeast sensitivities should not receive Gardasil as it is a component of the vaccine.
The company states that girls, ideally between the ages of 11 and 12, who are not yet sexually active should start the first of the three rounds of vaccinations. The schedule of injection should occur over the next 6 months and costs about $125 per dose. A woman can still receive the vaccination up to 26 years old even if she is sexually active and has one of the common HPV strains because she could develop protection against the other three.
Once a woman has been vaccinated, it is not yet known how long the effects will last or if she will need a booster shot. Also, it is not a replacement for her yearly pap test.
.
The most common side effects at the site of injection are pain, swelling, and redness. Systemically, women frequently experience fever, nausea, itching, dizziness, vomiting, headache and fainting. Additionally, when you look on the ‘Vaccine Adverse Events Reporting System,’ also known as VAERS, there are many reports of more serious effects such as anaphylaxis, neurological problems, autoimmune disease, seizures, heart problems and even death.
The ingredients in Gardasil are as reported: 225mcg of aluminum, 9.56mcg of sodium chloride, 0.78 mg of L-histidine, 50 mcg of polysorbate 80, 35 mcg of sodium borate, <7mcg yeast protein per dose, and water for injection. The product does not contain a preservative or antibiotics. It is mercury free.
Please review each ingredient and assess if they could trigger an adverse reaction in you before signing-up for the vaccine. A quick search for sodium borate, aluminum and polysorbate 80 did not bring up the healthiest information and may contribute to the reported side effects. For example, there is only 35mcg of sodium borate however the government still has it listed as ‘hazardous’ on the Material Safety Data Sheet webpage.
Before deciding on any vaccine, I urge you to do your due diligence and research what you can. Go directly to the company site and read the fine print available as product or prescribing information. Go to the VAERS website and read the adverse events reports that are made available and talk with your doctor about whether the vaccine is right for you or your daughter. Ultimately, it is your decision because it is your health.
References:
www.cdc.gov/std/hpv/STDFact-HPV-vaccine.htm
www.gardasil.com
www.vaers.hhs.gov
www.sefsc.noaa.gov/HTMLdocs/SodiumBorate.htm
The vaccine is not a live-virus but a “virus-like” particle that will still stimulate a woman’s immunity against these four strains of HPV. The company, Merk, reports girls between 9-26 years old can receive it. Lately, there are reports that women up to 45 years old are also seeing benefits.
The vaccine does not protect everyone – especially if you already have these most common strains of HPV or if you have a different, less common strain. Also, it is not meant as a treatment should you acquire genital warts or an abnormal pap. Currently, the vaccine is not recommended for pregnant women and is still being studied on men. Additionally, those who have yeast sensitivities should not receive Gardasil as it is a component of the vaccine.
The company states that girls, ideally between the ages of 11 and 12, who are not yet sexually active should start the first of the three rounds of vaccinations. The schedule of injection should occur over the next 6 months and costs about $125 per dose. A woman can still receive the vaccination up to 26 years old even if she is sexually active and has one of the common HPV strains because she could develop protection against the other three.
Once a woman has been vaccinated, it is not yet known how long the effects will last or if she will need a booster shot. Also, it is not a replacement for her yearly pap test.
.
The most common side effects at the site of injection are pain, swelling, and redness. Systemically, women frequently experience fever, nausea, itching, dizziness, vomiting, headache and fainting. Additionally, when you look on the ‘Vaccine Adverse Events Reporting System,’ also known as VAERS, there are many reports of more serious effects such as anaphylaxis, neurological problems, autoimmune disease, seizures, heart problems and even death.
The ingredients in Gardasil are as reported: 225mcg of aluminum, 9.56mcg of sodium chloride, 0.78 mg of L-histidine, 50 mcg of polysorbate 80, 35 mcg of sodium borate, <7mcg yeast protein per dose, and water for injection. The product does not contain a preservative or antibiotics. It is mercury free.
Please review each ingredient and assess if they could trigger an adverse reaction in you before signing-up for the vaccine. A quick search for sodium borate, aluminum and polysorbate 80 did not bring up the healthiest information and may contribute to the reported side effects. For example, there is only 35mcg of sodium borate however the government still has it listed as ‘hazardous’ on the Material Safety Data Sheet webpage.
Before deciding on any vaccine, I urge you to do your due diligence and research what you can. Go directly to the company site and read the fine print available as product or prescribing information. Go to the VAERS website and read the adverse events reports that are made available and talk with your doctor about whether the vaccine is right for you or your daughter. Ultimately, it is your decision because it is your health.
References:
www.cdc.gov/std/hpv/STDFact-HPV-vaccine.htm
www.gardasil.com
www.vaers.hhs.gov
www.sefsc.noaa.gov/HTMLdocs/SodiumBorate.htm
Saturday, November 8, 2008
HPV: The Basic FAQs You Need to Know.
HPV stands for the Human Papillomavirus and is currently the most common sexually transmitted infection worldwide.
The Centers for Disease Control estimates that nearly 20 million Americans between age 15 and 24 years old have HPV. This is the virus that causes genital warts as well as those abnormal changes on your pap test that can lead to cervical cancer.
There are many strains of HPV with some remaining dormant, not doing anything (that we know of), and others causing problems.
When you go for your pap test, you can have your healthcare practitioner include a ‘high-risk HPV test’ for greater accuracy about whether you have HPV in your cervical area. It’s the ‘high-risk’ HPV that causes abnormal cells to occur on your cervix and can lead to cervical cancer.
How likely are you to acquire HPV?
Well, the lifetime risk in sexually active people is about 80-85%...which is a lot.
Does this mean you will automatically develop cervical cancer? Absolutely not!
The prevalence of HPV infections is greatest in young, sexually active women between the ages of 20 – 24 years old with the next highest rate being 15-19 years old.
The kicker though is figuring out exactly where your HPV infection came from if you’ve had 2 or more sexual partners. The virus can lay dormant for many years before causing an abnormal pap test. Because men are often asymptomatic, you could be well into your 30’s, 40’s and even 50’s before something comes up and it may be from a sexual encounter during your teen years.
Here’s the great thing – 80% of HPV infections are transient, asymptomatic and resolve without any treatment. In fact, the average length of infection is about 4-6 months. However, there are many risk factors that promote HPV you can prevent.
1)Stop smoking!! Research shows that the link between smoking and HPV is extensive. The number of cigarettes per day and number of years smoking correlates with the severity of your HPV infection.
2)Re-think your hormonal contraception. The estrogen in your pill, ring or patch is contributing to your HPV infection.
3)Having sex at an early age (before 16) exposes your cervix to HPV sooner.
4)Multiple sexual partners increase your risk of HPV exposure. Even if your numbers are low, what are the numbers of your partner?
5)Watch your waistline – some studies are linking obesity with increased chances of cervical adenocarcinoma – a type of cancer.
6)HPV is a contact sport – it is spread when skin touches skin. If you use condoms 100% of the time you are 70% less likely to acquire HPV.
7)Get other testing – having HIV or Chlamydia greatly increases your chance of a more invasive HPV infection.
8)Get your pap test! Have your healthcare provider include the high-risk test for HPV.
To see more visit: www.empowerher.com
References:
1 .www.cdc.gov/std/hpv/.htm
2. J Midwifery Womens Health 49(1):4-13,2004 © 2004 Elsevier Science, Inc
3. Tolstrup J, Munk C, Thomsen BL, et al. The Role of Smoking and Alcohol Intaqke in the Development of High Grade Squamous Intraepithelial Lesions Among High Risk HPV Positive Women. Acta Obstet Gynecol Scand 2006;85(9):1114-9.
Cancer. (Medscape Ob/Gyn & Snyder U. A Look at Cervical Women’s Health 2003;8(1).
4. Montero JA, Larkin JA, Houston SH, Toney J. Examining the Complex Relationship of Human Papilloma Virus to Cervical Dysplasia and Carcinoma. Medscape General Medicine 1(2). 1999.
5. Santelli JS, Brener ND, Lowry R, Bhatt A, Zabin LS. Multiple Sexual Partners Among U.S. Adolescents and Young Adults. Family Planning Perspectives 1998, 30(6):271-275.
6. Winer RL, Hughes JP, Feng Q, et al. Condom Use and the Risk of Genital Human Papillomavirus Infection in Young Women. N Engl J Med 2006;354(25):2645-54.
7.Lacey JV, Swanson CA, Brinton LA, et al. Obesity as a Potential Risk Factor for Adenocarcinomas and Squamous Cell Carcinomas of the Uterine Cervix. Cancer 2003; 98(4):814-21.
5) Windstar, K, Jones, C. Risk Factors potentiating HPV Pathogenesis; and Evidence of Natural Treatment Options. Lecture August 2008, American Association of Naturopathic Physicians.
The Centers for Disease Control estimates that nearly 20 million Americans between age 15 and 24 years old have HPV. This is the virus that causes genital warts as well as those abnormal changes on your pap test that can lead to cervical cancer.
There are many strains of HPV with some remaining dormant, not doing anything (that we know of), and others causing problems.
When you go for your pap test, you can have your healthcare practitioner include a ‘high-risk HPV test’ for greater accuracy about whether you have HPV in your cervical area. It’s the ‘high-risk’ HPV that causes abnormal cells to occur on your cervix and can lead to cervical cancer.
How likely are you to acquire HPV?
Well, the lifetime risk in sexually active people is about 80-85%...which is a lot.
Does this mean you will automatically develop cervical cancer? Absolutely not!
The prevalence of HPV infections is greatest in young, sexually active women between the ages of 20 – 24 years old with the next highest rate being 15-19 years old.
The kicker though is figuring out exactly where your HPV infection came from if you’ve had 2 or more sexual partners. The virus can lay dormant for many years before causing an abnormal pap test. Because men are often asymptomatic, you could be well into your 30’s, 40’s and even 50’s before something comes up and it may be from a sexual encounter during your teen years.
Here’s the great thing – 80% of HPV infections are transient, asymptomatic and resolve without any treatment. In fact, the average length of infection is about 4-6 months. However, there are many risk factors that promote HPV you can prevent.
1)Stop smoking!! Research shows that the link between smoking and HPV is extensive. The number of cigarettes per day and number of years smoking correlates with the severity of your HPV infection.
2)Re-think your hormonal contraception. The estrogen in your pill, ring or patch is contributing to your HPV infection.
3)Having sex at an early age (before 16) exposes your cervix to HPV sooner.
4)Multiple sexual partners increase your risk of HPV exposure. Even if your numbers are low, what are the numbers of your partner?
5)Watch your waistline – some studies are linking obesity with increased chances of cervical adenocarcinoma – a type of cancer.
6)HPV is a contact sport – it is spread when skin touches skin. If you use condoms 100% of the time you are 70% less likely to acquire HPV.
7)Get other testing – having HIV or Chlamydia greatly increases your chance of a more invasive HPV infection.
8)Get your pap test! Have your healthcare provider include the high-risk test for HPV.
To see more visit: www.empowerher.com
References:
1 .www.cdc.gov/std/hpv/.htm
2. J Midwifery Womens Health 49(1):4-13,2004 © 2004 Elsevier Science, Inc
3. Tolstrup J, Munk C, Thomsen BL, et al. The Role of Smoking and Alcohol Intaqke in the Development of High Grade Squamous Intraepithelial Lesions Among High Risk HPV Positive Women. Acta Obstet Gynecol Scand 2006;85(9):1114-9.
Cancer. (Medscape Ob/Gyn & Snyder U. A Look at Cervical Women’s Health 2003;8(1).
4. Montero JA, Larkin JA, Houston SH, Toney J. Examining the Complex Relationship of Human Papilloma Virus to Cervical Dysplasia and Carcinoma. Medscape General Medicine 1(2). 1999.
5. Santelli JS, Brener ND, Lowry R, Bhatt A, Zabin LS. Multiple Sexual Partners Among U.S. Adolescents and Young Adults. Family Planning Perspectives 1998, 30(6):271-275.
6. Winer RL, Hughes JP, Feng Q, et al. Condom Use and the Risk of Genital Human Papillomavirus Infection in Young Women. N Engl J Med 2006;354(25):2645-54.
7.Lacey JV, Swanson CA, Brinton LA, et al. Obesity as a Potential Risk Factor for Adenocarcinomas and Squamous Cell Carcinomas of the Uterine Cervix. Cancer 2003; 98(4):814-21.
5) Windstar, K, Jones, C. Risk Factors potentiating HPV Pathogenesis; and Evidence of Natural Treatment Options. Lecture August 2008, American Association of Naturopathic Physicians.
Sunday, October 26, 2008
Slow down there speedy!
Are you the first one done at a meal?
Wiping your mouth in satisfaction while others are still cutting their meat?
Do people make fun of the fact that you "inhale" rather than "chew?"
Well keep reading and start chewing...s-l-o-w-l-y!
A recent study in the British Medical Journal found that eating quickly until full tripled your chances of being overweight! They cited cheap, fast food and eating in front of the television as major contributors to absent eating.
Chewing your food starts the digestion process. What you don't chew up into itty-bitty tiny pieces from your mouth makes more work for your stomach then small intestines. This leads to indigestion, malabsorption, gas and bloating plus all those other unpleasant intestinal problems.
Here's a little trick - chew each bite at least 30 times! I'm not kidding. Put your fork down between takes or set the burger/sandwhich back on the plate while you chew.
And stop drinking a lot of fluids with your meals - this dilutes your digestive juices! Take a few sips if you need to but pounding a large soda, glass of water or iced tea makes it that much harder to digest those large pieces into tiny particles for absorption.
Wiping your mouth in satisfaction while others are still cutting their meat?
Do people make fun of the fact that you "inhale" rather than "chew?"
Well keep reading and start chewing...s-l-o-w-l-y!
A recent study in the British Medical Journal found that eating quickly until full tripled your chances of being overweight! They cited cheap, fast food and eating in front of the television as major contributors to absent eating.
Chewing your food starts the digestion process. What you don't chew up into itty-bitty tiny pieces from your mouth makes more work for your stomach then small intestines. This leads to indigestion, malabsorption, gas and bloating plus all those other unpleasant intestinal problems.
Here's a little trick - chew each bite at least 30 times! I'm not kidding. Put your fork down between takes or set the burger/sandwhich back on the plate while you chew.
And stop drinking a lot of fluids with your meals - this dilutes your digestive juices! Take a few sips if you need to but pounding a large soda, glass of water or iced tea makes it that much harder to digest those large pieces into tiny particles for absorption.
Sunday, October 19, 2008
October 17th is National Mammography Day!
Mammograms detect 80 percent to 90 percent of breast cancers in women without symptoms, and all women 40 and older should get a yearly mammogram, says the American Cancer Society.
Many of my patients are concerned about the radiation exposure to their breasts and often question whether they need to go EVERY year.
"Dr. Jones - I don't feel a lump."
"Nobody in my family has breast cancer."
"I'm pretty healthy, I think I would know if I had breast cancer."
These are quotes I hear all the time. Then, of course, they want to know my opinion.
Well here goes.
Yes, I know you do not have breast cancer in your family and yes I realize you will be exposing very sensitive tissue to some radiation however right now there is no perfect test and if you do not have a palpable lump yet mammogram picks it up and it's cancer...there is a very very good 5 year survival rate.
For example, a Stage 1 breast mass is about 2 centimeters or less. If you have larger breasts, there is a good chance you will not feel it when you do your breast exam. A stage 1 breast mass that is addressed has a near 100% 5 year survival rate.
Here's the other kicker, 70% of women diagnosed with breast cancer had NO KNOWN RISKS other than being a woman. How's that for statistics!
I also realize that not all breast masses are cancerous and may show up on a mammogram causing some concern...but what a relief when it's just a cyst or fibroadenoma!
There are other additional breast options such as thermography. It's a pretty neat tool to be used along with mammograms and may be able to detect hormonal changes or cancer years before traditional screening.
I'm also going to advocate for healthy diets and lifestyles, good functioning livers and bowels to clear out toxins and stress reduction to save your sanity.
That's my opinion and I'm sticking to it.
Many of my patients are concerned about the radiation exposure to their breasts and often question whether they need to go EVERY year.
"Dr. Jones - I don't feel a lump."
"Nobody in my family has breast cancer."
"I'm pretty healthy, I think I would know if I had breast cancer."
These are quotes I hear all the time. Then, of course, they want to know my opinion.
Well here goes.
Yes, I know you do not have breast cancer in your family and yes I realize you will be exposing very sensitive tissue to some radiation however right now there is no perfect test and if you do not have a palpable lump yet mammogram picks it up and it's cancer...there is a very very good 5 year survival rate.
For example, a Stage 1 breast mass is about 2 centimeters or less. If you have larger breasts, there is a good chance you will not feel it when you do your breast exam. A stage 1 breast mass that is addressed has a near 100% 5 year survival rate.
Here's the other kicker, 70% of women diagnosed with breast cancer had NO KNOWN RISKS other than being a woman. How's that for statistics!
I also realize that not all breast masses are cancerous and may show up on a mammogram causing some concern...but what a relief when it's just a cyst or fibroadenoma!
There are other additional breast options such as thermography. It's a pretty neat tool to be used along with mammograms and may be able to detect hormonal changes or cancer years before traditional screening.
I'm also going to advocate for healthy diets and lifestyles, good functioning livers and bowels to clear out toxins and stress reduction to save your sanity.
That's my opinion and I'm sticking to it.
Sunday, October 5, 2008
Mayan Abdominal Massage: Love it!
What is this wonderful technique of massage? And why is it called Mayan Abdominal? Well, this Massage is founded on the ancient Mayan technique of abdominal massage. It is an external, non-invasive manipulation that repositions internal organs that have shifted, thereby restricting the flow of blood, lymph, nerve and chi.
For women, it specifically helps all kinds of symptoms such as: painful periods, heavy periods, tilted uterus, irritable bowel, constipation, fertility challenges, endometriosis, low back ache and many others.
Normal or Tilted?
Normally the uterus leans slightly over the bladder in the center of the pelvis, about one and a half inches above the pubic bone.
Uterine ligaments are made to stretch in order to accommodate a growing fetus inside and to move freely when the bladder or bowel are full. Due to a variety of reasons, the ligaments and muscles can weaken and loosen, causing the uterus to fall downward, forward, backward or to either side.
Often times women are told their uterus is “tilted” or “prolapsed” and that it is normal. Unfortunately this change in position causes many uncomfortable symptoms and most doctors do not have a way to shift the uterus back into place. This results in a list of drugs and pills to stop the symptoms.
What about the cause?
This is where the massage comes into play! By shifting your uterus into the correct spot - blood, lymph, nerve conduction and energy are able to freely flow back into the places they are suppose to be.
This massage is wonderful for almost everyone! As I said before, it is external and non-invasive. You lay on a regular massage table and enjoy the benefits of having your core worked.
To learn more about this great technique, visit www.arvigomassage.com
For women, it specifically helps all kinds of symptoms such as: painful periods, heavy periods, tilted uterus, irritable bowel, constipation, fertility challenges, endometriosis, low back ache and many others.
Normal or Tilted?
Normally the uterus leans slightly over the bladder in the center of the pelvis, about one and a half inches above the pubic bone.
Uterine ligaments are made to stretch in order to accommodate a growing fetus inside and to move freely when the bladder or bowel are full. Due to a variety of reasons, the ligaments and muscles can weaken and loosen, causing the uterus to fall downward, forward, backward or to either side.
Often times women are told their uterus is “tilted” or “prolapsed” and that it is normal. Unfortunately this change in position causes many uncomfortable symptoms and most doctors do not have a way to shift the uterus back into place. This results in a list of drugs and pills to stop the symptoms.
What about the cause?
This is where the massage comes into play! By shifting your uterus into the correct spot - blood, lymph, nerve conduction and energy are able to freely flow back into the places they are suppose to be.
This massage is wonderful for almost everyone! As I said before, it is external and non-invasive. You lay on a regular massage table and enjoy the benefits of having your core worked.
To learn more about this great technique, visit www.arvigomassage.com
Sunday, September 21, 2008
It's September Already?? Let's be Empowher'd!
Things have been busy this summer in Oregon but I vow to stay focused on my writing and informing you of all the latest and greatest on women's health. To help me do this, I have just been asked to be a weekly contributor to the women's health website, www.empowher.com.
The site is for you and all about you! How cool is that? Plus it ranks right up there with my philosophy about women's health - you need to be properly informed in order to make any decisions.
The site is going through some changes as it's relatively new so stay on the look-out for my articles coming in October 2008 AND a new updated, more user friendly look.
The site is for you and all about you! How cool is that? Plus it ranks right up there with my philosophy about women's health - you need to be properly informed in order to make any decisions.
The site is going through some changes as it's relatively new so stay on the look-out for my articles coming in October 2008 AND a new updated, more user friendly look.
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