To lose weight or to keep from gaining eat only three times a day and limit portions. Do some form of exercise at least four days a week.

Weight bearing exercises will strengthen your muscles and bones. Keeping the body flexible is just as important. Flexible people may be less likely to develop arthritis in their joints compared to those less flexible. Flexible people also appear to have better bone mineral density.

Raw red peppers and Brussels sprouts are good sources of vitamin C. Almonds and walnuts are good sources of vitamin E. Cod liver oil is rich in vitamins A and D.

With each decade after age 30 the body will lose an average of 5-7 pounds in lean body mass. Strength training can prevent this loss and it can reverse previous loss and help build new muscle. More muscle means more stamina, more energy and better health overall. Strength training also preserves bone density, lowers blood pressure and helps 5o maintain a proper weight.

The American College of Sports Medicine recommends a minimum of two strength-training sessions a week and workouts should generally include eight to 10 exercises (eight to 12 repetitions each) using major muscle groups. There should be at least one day of rest between workouts.

Some suggested exercises: hyperextensions, leg lifts, military press, bench press, one-legged squats (no weights), dips, pull ups, upright rows, hamstring curls, and deltoid laterals. Before you attempt to do any of these, learn the proper form for the exercise.

Excessive consumption of soft drinks has contributed to the epidemic of childhood obesity. The high fructose corn syrup in the drinks has potentially disruptive effects on metabolism and may further promote weight gain because it behaves in the body more like fat than glucose, the blood sugar derived from other sweet foods. Fructose in this form may interfere with the process by which the body tells us we are full.

Sodium benzoate has been used for decades in carbonated drinks. The headlines in May 2007 reported on a British researcher who suggested that sodium benzoate can turn off key parts of DNA, an effect that could lead to cirrhosis of the liver, Parkinson's disease and other degenerative disorders. Peter Piper, a professor of molecular biology and biotechnology at Britain's Sheffield University, warned that sodium benzoate can severely damage DNA in the mitochondria (the "power stations" inside cells). Dr. Piper's sensational charge made headlines worldwide and generated calls, especially in Britain, for further investigation. He may be right that modern methods reveal a danger that prior testing couldn't have identified.

"An apple a day keeps the doctor away" according to a study in the American Journal of Clinical Nutrition. When the dietary habits of more than 34,000 women were recorded, apples were one of the three foods that had the highest correlation with reduction of both cardiovascular disease (any heart and blood vessel ailment, including coronary heart disease, stroke, high blood pressure, heart failure, etc.) and coronary heart disease (caused by narrowing of coronary arteries in or near the heart). The other two foods are pears and red wine.

The source of the health-giving properties in these three foods is a group of plant compounds called flavonoids. Based on food-frequency questionnaires and flavonoid data from the US Department of Agriculture, researchers were able to approximate the flavonoid consumption of the women and to calculate the impact on their health. The researchers found that flavonoid-rich foods like apples were associated with a reduction in coronary heart disease and cardiovascular disease mortality and overall mortality.

The highest concentration of flavonoid quercetin in an apple is found in the peel. The peel proctects the fruit from the sun and serves as a barrier to prevent microbes from getting into the fruit. When you eat an apple with the peel, the ingestion of quercetin is a powerful defense against free radicals (five times more so than vitamin C) that helps prevent viruses and bacteria from replicating.

What you eat has a profound effect on your risk for numerous degenerative diseases. Eating as many fruits and vegetables as possible--including an apple every day--helps to accumulate health benefits along the way. If you get tired of apples, switch to pears.

Whole grains are a great source of important nutrients--protein, fiber, vitamins, minerals, and carbohydrates that are low on the glycemic index, a ranking of carbohydrate foods on the basis of how they affect blood sugar (glucose). The glycemic index of a food is important because eating foods that are high on the glycemic index will produce spikes in blood sugar that can lead over time to insulin resistance which is associated with obesity, high blood pressure, elevated blood fats, and an increased risk of type 2 diabetes and other chronic diseases.

Grains in their natural form have a low glycemic index, while processed carbs, including those made with flour or puffed grains, have a high glycemic index. This is because it takes longer for digestive enzymes to reach the starch inside whole grains or grains cracked into large pieces, which slows down the conversion of starch to sugar. True whole grains include barley, millet, quinoa, wild rice, and wheat berries. If you have to chew the product or can see grains or pieces of grains in it, the lower the glycemic index. The more your jaw has to work, the better.

When grains are pulverized into flour, whether whole or not, their surface area expands dramatically, providing a huge, starchy surface area on which the enzymes can work and the glycemic index increases. Consequently, the conversion to sugar happens very quickly. Whole wheat bread and other products labeled "whole grain" are usually made with flour. If you check a list of the glycemic index of various foods you'll see that finely textured whole wheat bread has the same glycemic index as white bread (about 70) with them both high on the glycemic index. Try to cut down on all products made with flour and increase your consumptions of grains in their more natural state.

According to a new study drinking tea over a long period--oolong, green, or black--builds strong bones. Bone loss can start in the thirties, especially in women. Although osteoporosis (bone loss) is more common in women it occurs in elderly men too. For women, the loss may worsen after they reach menopause when their level of estrogen drop. Estrogen is a hormone that helps maintain strong, healthy bones. As bone density decreases, the risk of breaking a bone increases significantly, especially in the hips, spine, and wrists.

Researchers gathered detailed dietary information from more than 1,000 Chinese men and women with an average age of 52 years. Approximately half of those who participated drank tea at least once a week for at least six months. Those who drank tea regularly for six to 10 years showed higher bone density in the spine than occasional tea drinkers. Those who drank tea for more than 10 years had even better bone density. It made no difference in the type of tea they drank (green, oolong or black). Few of the participants put milk in their tea.

Why is tea so good for the bones? The researchers offered several possibilities: (1) tea, an important source of fluoride, can slow osteoporosis; (2) tea is rich in flavonoids, antioxidant compounds that improve bone density; (3) tea may alter the way the body uses other minerals that influence bone density.

The effect of tea on heart attack survival rates has also been studied. Researchers found that heavy tea drinkers were most likely to have survived while the death rate among moderate tea drinkers was nearly one-third lower than that of those who did not drink tea. This led researchers to conclude there was an "inverse relationship" between tea drinking and heart attack survival rates. The research is the latest in a series of studies to conclude that tea drinking can be good for health. Earlier this year a study in China showed that regular tea drinkers were only half as likely to develop cancer of the stomach or esophagus as non-drinkers. Research also revealed that the caffeine in tea could relieve aches and pains at least as quickly as painkilling medication.

Dr. Sylvia Mandel, of the Eve Topf Center for Neurodegenerative Diseases in Israel, found that tea consumption helps maintain the health of neurons in the brain and improved their ability to combat stressors. In the study, Dr. Mandel provided an amount of purified tea flavonoids equal to about two to four cups of green tea per day to animals with induced Parkinsonism as part of their diet to evaluate how their symptoms improved or progressed. She found that in animals that were fed green tea flavonoids, the polyphone appeared to prevent brain cells from dying, and showed improvements in reducing compounds that lead to lesions in the brains of animals with Alzheimer's disease. The research shows that tea may not only help prevent brain cells from dying, it appears that tea flavonoids may even rescue the neurons once they have been damaged.

A study at Duke University found that a 16-week exercise program worked as well as antidepressant drugs on adults with symptoms of major depression. The study included 202 men and women divided into four groups: one group took antidepressants; a second group took a supervised exercise class three times a week; a third group worked out at home. The fourth group took a placebo.

At the end of the study, 47% of the patients on the antidepressants and 45% of those in the exercise class were no longer depressed. The group that exercised at home did well, too: 40% had overcome their symptoms. Of those who took the placebo, only 31% improved. Exercise may have the same beneficial effect on the brain chemicals involved in depression as the drugs that target these substances. The study was published in Psychosomatic Medicine (September 2007).

Being overweight and having a poor diet are crucial factors in causing pain. Fatty tissue is an endocrine (hormone-producing) organ, just like other organs in the body. Studies show that patients who are overweight produce high levels of cytokines, C-reactive protein and other proinflammatory chemicals (substances that promote joint and tissue damage and increase pain).

Losing as little as 10 pounds can significantly reduce inflammation, pain and stiffness, regardless of the underlying cause of the pain. People who combine weight loss with a diet that includes anti-inflammatory foods (and excludes proinflammatory ones) can reduce pain by up to 90%. This reduction rivals that of ibuprofen and similar painkillers without gastrointestinal upset or other side effects.

People who eat a lot of meat consume arachidonic acid, an essential fatty acid that is converted into inflammatory chemicals in the body. Instead of meat every day try at least two to four weekly servings of fish with plenty of fiber and anti-inflammatory foods. If you limit the daily calorie count to about 1,400, you can lose 10 to 25 excess pounds within three months.

Some foods to include in your diet are berries, pineapple, red wine, ginger, fish (salmon, tuna, sardines), whole grains, and beans.

Several dozen scientists have issued a strongly worded statement warning that an estrogenlike compound in plastic is likely to be causing an array of serious reproductive disorders in people. The compound, bisphenol A (BPA), is one of the highest-volume chemicals in the world and has found its way into the bodies of most human beings. Used to make hard plastic, BPA can seep from beverage containers and other materials. It is used in all polycarbonate plastic baby bottles, as well as other rigid plastic items, including large water-cooler containers, sports bottles and microwave-oven dishes, along with canned-food liners and some dental sealants for children.

The scientists, including four from federal health agencies, reviewed about 700 studies before concluding that people are exposed to levels of the chemical exceeding those that harm lab animals. They said that Infants and fetuses are most vulnerable.

Their statement, published online by the journal Reproductive Toxicology, was accompanied by a new study by researchers from the National Institutes of Health finding uterine damage in newborn animals exposed to BPA. That damage is a possible predictor of reproductive diseases in women, including fibroids, endometriosis, cystic ovaries and cancers. It is the first time BPA has been linked to female reproductive-tract disorders, although earlier studies have found early-stage prostate and breast cancer and decreased sperm counts in animals exposed to low doses.

No studies so far have looked for effects in people. The statement from the scientists intensify a highly contentious debate over whether the plastic compound poses a public threat. So far, no governmental agency here or abroad has restricted its use.

Cupping is an ancient therapy use by many cultures including the Egyptians Greeks and the Chinese. The first known recording is by Ebers in his famous medical text book dated approximately 1550BC and was also used by Hippocrates.

The therapist uses a cup to expell oxygen from a cup or vessel to create a vacuum on a place on the body. The primary objective of cupping is to release stagnation of any kind within the body. Cupping is effective at releasing the flow of 'Qi' (energy), when blocked the body finds if difficult to heal. Cupping will stimulate the flow of blood to aching or damaged muscles. Cupping will remove congestion and enhance the flow of lymph. Cupping helps relieve painful muscles, joints and initiate renewal therefore healing.

For more on cupping, see:

Traditional Cupping

Traditional Gua Sha and Cupping: A Simple Solution for Pain

Making Treatment Decisions: Cupping

Cupping Information on Healthline

Results of a new study show that even low amounts of weekly physical activity can reduce blood pressure and improve overall fitness in adults. The 12-week study, published in the current issue of the Journal of Epidemiology and Community Health, included 106 healthy, but sedentary, people ages 40 to 60.

The research done at Queen's University in Belfast, Ireland, had 44 of the participants do 30 minutes of brisk walking five days a week, while 42 others did 30 minutes of brisk walking three days a week. The rest of the participants maintained their normal lifestyle. At the end of 12 weeks there was a significant reduction in systolic blood pressure and waist and hip girth in both groups of walkers, along with an increase in overall fitness. The non-walkers had no changes in any of these areas. The researchers noted that even slimming a few centimeters off hip and waist circumference and gaining a slight reduction in blood pressure is enough to reduce the risk of dying from cardiovascular disease.

Currently, it's recommended that adults get at least 30 minutes of moderately strenuous exercise at least five days a week. Many people find it difficult to meet that goal. This study shows that people can still gain health benefits even if they can only manage three sessions of moderate intensity exercise a week.

Iodine is needed by the body for the production of hormones. These hormones are manufactured by the thyroid gland and are therefore commonly known as thyroid hormones. Thyroid hormones have many functions in the body, all of which are essential for normal physical and mental development, including growth. When the diet contains insufficient iodine, the thyroid gland cannot make enough thyroid hormone to satisfy the body's need. The thyroid gland becomes enlarged due to its desperate efforts to produce the hormone; this enlargement is known as goitre, which is the outward sign of iodine deficiency. A few of the other conditions that iodine deficiency may exacerbate are: fibrocystic breasts, keloids, migraines, thyroid disorders, and fatigue. For more details on iodine deficiency check out the book Iodine Why You Need It, Why You Can't Live Without It

Weekly health tips to improve your life or someone you care for

Your body is constantly building new cells and flushing out old cells. Nutrition, injuries, past illnesses, genetics, and environment play important roles in your overall health. To maximize the good health potential you have there are a few basics that you need to do. They are as follows: fresh air, sunshine, water, whole foods, physical activity, loving relationships, passion, and a good night's sleep.

You can do a few simple things to have strong and healthy fingernails. Add a glass of milk and a hard-boiled egg to your daily diet. Because they are rich in zinc, they will do wonders for your nails, especially if your nails are spotted with white, a sign of low zinc intake. Household chores are hard on the fingernails. To protect them from dirt and harsh cleaners, wear gloves whenever it's cleaning time and apply hand cream before you put them on. Rub a small amount of olive oil or castor oil into your cuticle and the skin surrounding your nails every evening before you go to bed or whenever your nails feel dry.

Regular weight training does more than just build better muscles, it builds a better, healthier body. Several new studies confirm the benefits of mild-to-moderate resistance training, which includes reduced blood pressure, lower LDL (bad) cholesterol levels and higher HDL (good) cholesterol levels, all of which improve cardiovascular health overall. Weight training is also believed to improve the way the body processes sugar, which could reduce the risk of developing diabetes. Another study examined the effect of weight training on osteoarthritis, a common condition among older adults that affects balance and increases the risk of falling. This study and others confirm that exercise of any kind improves strength, gait and ability to perform activities of daily living among older adults with osteoarthritis, and, in many cases, reduces the pain associated with the disease.

Taking positive steps toward a healthy lifestyle will naturally help protect us from degenerative aging and age-related diseases. To accomplish this Mark Hyman, MD, former co-medical director of Canyon Ranch and author of Ultrametabolism: The Simple Plan for Automatic Weight Loss, recommends the following:

• Make whole foods the focus of your diet, and cut back on processed products. Fresh vegetables, fruits, beans, whole grains, nuts and seeds are dense in fiber and rich in nutrients. Conversely, processed foods are typically packed with sugar and/or refined white flour. These wreak havoc on blood sugar levels, initially sending them sky-high, only to crash a few hours later.

• Increase your intake of healthy fats. These have been demonstrated to reduce inflammation, and lower the risk of heart attack, stroke and depression. Rich sources of omega-3 fatty acids include deep water fish (such as salmon, black cod and tuna), walnuts, pumpkin seeds, flaxseed and flaxseed oil.

• Eat protein with every meal. In particular, consume protein (e.g., eggs, poultry, fish, lean meat, nuts, legumes or tofu) at breakfast each morning to regulate insulin levels, curb appetite and start the day on an even keel.

• Consider supplements that support one or more of the following -- insulin function, blood sugar control and mitochondria. In particular, Dr. Hyman recommends coenzyme Q-10, which benefits mitochondrial function... chromium (such as chromium polynicotinate), which improves glucose control... acetyl-l-carnitine, alpha-lipoic acid, magnesium and fish oil, which benefit both glucose and mitochondrial function. Consult your health care practitioner before use and for dosages.

• Get moving. To fine-tune the mitochondria, you need to exercise and build muscle. Each week, make it a point to schedule two to three 20-minute strength-training sessions, and at least three 30-minute periods of aerobic conditioning. In particular, Dr. Hyman recommends interval training, in which you alternate fast (or intense) and moderate (or lighter) exercise (e.g., a series of short sprints followed by walking).

• Practice effective stress management. Whether you achieve this through meditation, exercise or a long walk on the beach is up to you, but it's essential to keep stress under control. Anxiety increases the body's level of cortisol, a hormone that disturbs blood sugar levels.

• Reduce your exposure to toxins. Our bodies are regularly bombarded with environmental insults, including pesticides, smog, heavy metals and other pollutants. These trigger inflammation, which is at the root of many of the diseases and conditions we associate with aging and damage the mitochondria. Avoid or limit your exposure by choosing organic foods, fish raised in the wild instead of on fish farms, "green" cleaning products, and so on.

You see many tv and magazine ads for drugs to "help" restless leg syndrome. Before running to a medical doctor for a pill to "fix it," try using arnica gel whenever your legs have the symptoms attributed to RLS. Another drugless way to help restore you to normal is a yoga pose called "waterfall."

The hips are on a bolster or sturdy pillow with the legs goiing up the wall. This may be too intense for some so an alternative is to be in the same position on the floor with the lower legs (back of knees, calves and heels ) resting on the seat of a chair or couch. The back of the knees should be supported by the edge of the seat (move away from the seat until the lower legs are completely down on it). Doing this relaxing pose every day for at least 5 minutes can make a remarkable change in the body.

For a full description of this pose, see the pose on the Yoga Journal website.

Up to 60% of products used on the skin are absorbed and deposited into the circulatory system. Putting chemicals on the skin is actually much worse than ingesting them. When food is ingested, the enzymes in saliva and the stomach help break it down and flush the waste products out of the body. The ingredients in lotions, makeup, soaps, gels, or whatever is put on the skin can affect health. One class of chemicals that can be dangerous are parabens, which have been found in breast tumor samples. Another chemical, sodium lauryl sulfate, can cause skin irritation.

Look for personal care products that carry the USDA Organic Seal. That is the best way for consumers to be able to distinguish true organic products with the highest percentage of organic ingredients from those products with lower organic ingredient content and/or those containing any range of synthetic ingredients.

If you stayed out in the sun a bit too long, a quick look through your kitchen cabinets can provide you with the relief you need. Here are some all-natural home remedies you can use for sunburns.

• Aloe Vera: Take some leaves from an aloe plant and refrigerate them. After they have cooled, you can peel off the top layer of a leaf and apply the exposed gel directly to the sunburn. Aloe is very effective in relieving pain and inflammation.

• Baking Soda: Dissolve baking soda in water, and make a compress using a clean cloth. Alternately, put 1/2 cup of baking soda into your tepid bathwater, then let the affected area air dry.

• Cucumbers: Rub the sunburned area with fresh cucumber slices.

• Lemon Water: Mix the juice of three lemons into two cups of cold water, and then sponge the mixture onto the sunburn.

• Vinegar: Lightly rub vinegar on the affected area. It will ease the pain. You may have to reapply a few more times. It will not smell great but it does take away the pain. You can also pour a cup of vinegar in a bath of luke warm water and soak in it for about 15 minutes or longer if desired, it will relieve the pain of sunburn immediately and the redness that comes the sunburn and helps prevent peeling. You can also apply the vinegar before going out in the sun and you will lessen the chances of getting sunburn.

When you are eating out at a restaurant, eat only half of the main course, box it up, and have it for lunch the next day. This is good for your waistline and good for your pocketbook.

When you are eating out at an Asian restaurant, ask if they have brown rice (some do). They may charge an extra $1.00 but think of it as investing in good health.

If you are away from home and eating out daily, think about ordering Caesar salad or another style salad with grilled chicken or salmon. It's very filling, low in calories, and tastes great.

Instead of ordering a drink filled with empty calories, just ask for water with lemon. This is good for digestion and the server usually will keep your glass full during the meal.

Although chloramines and Trihalomethanes (THMs) have long been known to be agitators of asthma and its symptoms, studies have now proven that these harmful chemicals may actually cause asthma in previously healthy individuals.

Chlorine, when combined with organic substances (such as skin particles, hair follicles, water-borne bacteria, and even sweat and urine), forms THMs. Two recent European studies deeply scrutinized these substances in order to determine their negative health effects. Researchers found that nitrogen trichloride, one of the many known THMs, was a main culprit in many forms of occupational asthma. Fortunately, once the study participants were removed from exposure to the harmful chemical, their asthma symptoms showed dramatic improvements over a relatively short period of time. Many of the participants were even relieved of the burden of steroid inhalers!

Prolonged inhalation of levels of THMs and such chlorine gases as those found near an indoor swimming pool, will not only cause asthma, but will irritate the sensitive areas in the eyes, nose, and throat, as well.

Amazingly, the chemicals found near indoor pools constitute only about 1/4 of the chemical vapors that result from showering in chlorinated water!

Excerpts from: The Connection Between Chlorine and Asthma: Is Your Family in Harm's Way?

In the U.S. medical doctors have become big time drug peddlers. To avoid growing old and depending on ten or more bottles filled with drugs loaded with side effects, try the alternative health care providers available in most areas. Here are some sources for you to find what is right for you.

Acupuncture Referral Service

American Chinese Medicine Association

American Massage Therapy Association

Craniosacral Therapy Association of North America

Naturopathic Doctors--Physicians Who Listen

The Qigong Institute

Researchers have discovered that appetite-regulating hormones are affected by sleep and that sleep deprivation may lead to weight gain. In two studies, people who slept five hours or less per night had higher levels of ghrelin, a hormone that stimulates hunger, and lower levels of leptin, a hormone that suppresses the appetite, than those who slept eight hours per night. This indicates that you should make sure that getting enough sleep is a high priority in your life.

Detoxification (detox) is the removal of potentially toxic substances from the body. Although detox is primarily thought of as rehabilitation for alcoholism or other drug addiction, the term also refers to diets, herbs, and other ways of removing environmental and dietary toxins from the body. Some foods that are good to help detoxify the body are: apples (an apple a day keeps the doctor away), bananas, raw cabbage, onions, parsnips, pears, raspberries, turnips, and yams. Of course, these foods have many other benefits too.

The claim of many cereals to be "whole grain" can be misleading. Read the label carefully. True whole grain cereals should have at least 5 grams of fiber per serving.

Wild Alaskan salmon is preferable to the farm-raised kind. Farm-raised salmon (versus wild salmon) are kept in pens, fed antibiotics, artificially colored, and often contain far fewer omega-3s than their wild cousins.

A study published in Free Radical Research, Experimental Gerontology, the Journal of Pineal Research and Frontiers in Bioscience suggests that taking daily melatonin beginning between age 30 to 40 could prevent or delay such age-related illnesses as Parkinson's disease and the complications of diabetes in humans. Small amounts of melatonin occur in bananas, cherries, corn, lemon, mint, oat cereals, onions, rice cereals, sage, thyme, verbena, and wine (red). Why not eat the food that will supply you with the natural stuff and save a bundle on supplements?

An article in Mother Earth News, written by Umut Newbury and editor-in-chief Cheryl Long, pointed out four revealing studies:

A study in 1974 study found free-range eggs contained 50 percent more folic acid and 70 percent more vitamin B12 compared to factory-farmed eggs

A study in 1988 found free-range eggs from Greece contained 13 times more omega-3 fatty acids compared to U.S. factory-farmed eggs

A study in 1997 found free-range eggs contained higher omega-3 and vitamin E levels compared to factory-farmed eggs

A study in 2003 found free-range eggs contained three times more omega-3, twice as much vitamin E, and 40 percent more vitamin A compared to factory-farmed eggs

To make sure you have purchased organic, free-range eggs, look for a yolk that is firm, round, not easily broken, and bright orange.

Edgar Cayce used his unusual abilities to recommend treatments for various ailments. One of his recommendattions for cataracts was this: place one drop of pure cold-pressed castor oil in each eye before sleep. Mr. Cayce's recommendations should not be regarded as a guide to self-diagnosis or self-treatment. The cooperation of a qualified health care professional is essential if one wishes to apply the principles and techniques. For more of Edgar Cayce's information on health go to Edgar Cayce Health Resource Database

Using natural cleaners is a safe way to keep your home clean and safe. You can use white vinegar with some water and a little liquid castile soap to clean floors and glass. It will cut grease and remove stains and soap scum. Pour white vinegar down your drains once a week for antibacterial cleaning. To kill mold and mildew add white vinegar to water and use in a spray bottle. To strengthen the antibacterial properties of the vinegar and water solution, add tea tree oil. Add about 50 drops of the tea tree oil to a bucket of water to clean kitchen and bathroom surfaces. Halved potatoes dipped in salt can be used to remove rust from baking pans. Olive oil (3 parts olive oil to 1 part vinegar or 2 parts olive oil to 1 part lemon juice) can be used to lubricate and polish wood furniture. Lemon juice can be used as a bleaching agent on clothing or to remove grease from cooking surfaces.

Take a five minute break once every hour during your day. You can stretch (for example, stand with your hands on the back of your chair, bend forward with your head below your arms and hold for half a minute, while sitting touch left shoulder with right hand, touch right shoulder with left hand, clasp both hands above head, then behind back, etc.), do a series of twists (turn your upper body in your chair one way, hold, then twist the other way and hold), walk (if you have a stairway available, go up and down a few flights), or meditate (close your eyes, relax, and clear your mind). After just a few minutes of relaxation, you will be more productive and feel better during the day.

There's nothing like water to help satisfy your appetite. Start your day with a glassful before eating breakfast and you'll be full with less food. Carry water with you during the day so you can drink some anytime you start to feel hungry. You will have to make more frequent trips to the restroom, but it is will help you lose weight. Drink most of your water before your last meal of the day, so you're not up half the night going to the bathroom.

Water fills you up and decreases your appetite and helps to prevent those cravings you get when your blood sugar drops and you reach for the comfort food that is so high in calories. Water will flush out your system, eliminate bloat and toxins, and clear up your complexion.

Your liver is the chemical manufacturer of the body. The liver produces: (1) albumin, which regulates the exchange of water between blood and tissues; (2) a group of proteins called complement that are crucial for the immune system; (3) globin for hemoglobin which carries the oxygen in the blood; and (4) cholesterol. After you eat the liver will convert amino acids to glucose, proteins, or urea (excreted by the kidneys in the urine). The liver makes bile for better digestion of fats. The liver extracts drugs and poisons, alters their chemical structure, and excretes them in the bile. Alcohol and disease can damage the cells in the liver and replace them with scar tissue. The portion of the liver that becomes scar tissue can no longer operate to keep your body functioning properly. Research has shown that milk thistle can be effective in preventing damage to the liver and correct a damaged liver. In addition, milk thistle can help the liver remove toxins more effectively.

From: Dr. Duke's Essential Herbs: 13 Vital Herbs You Need to Disease-Proof Your Body, Boost Your Energy, Lengthen Your Life

To improve your diet buy whole foods (fresh, frozen, or canned) instead of processed foods (fast foods, meals ready to heat and eat). Don't consume food with corn syrup as an ingredient. Corn syrup is high in calories with no nutrition. Have a mixed green salad with your dinner. If you eat it first, it will help feel full sooner and add vegetables to your diet.

The human body is slightly alkaline, and has a complex system that works to maintain that balance. All parts of the system, including the mineral balance inside and outside the cells, the mineral reserves within the bones, and three buffer systems in the blood, work together, along with the lungs and the kidneys, to prevent the body from becoming overly acidic. However, some outside factors can alter this favorable balance.--p. 43

[B]oth peak performance and optimal health depend on the body's ability to maintain a slightly alkaline state in virtually all of our cells and tissues.--p. 27

The typical American diet is composed mainly of foods that are either highly acidic in their chemical makeup or, once eaten, cause an acidic reaction within the body. These foods include red meat, poultry, dairy products, most fruits, nuts, refined sugar, corn sweeteners, chocolate, refined flour products, soft drinks, beer, wine, coffee, and black tea.--p. 44

Strong emotions of any kind increase acidity: Anger, fear, hostility, and even excitement generate acids within the body because they reduce oxygenation and blood flow to the tissues and increase muscle tension.--p. 50

As a person exercises, oxygen is consumed, and lactic acid and carbon dioxide, among other waste products, are created. Studies have shown that the more vigorous the exercise, the more these acids accumulate, which results in a decrease in the PH of the muscles. This hampers energy production within muscle tissue and can significantly limit athletic endurance and performance.

Most people are unaware that spending hours in an airplane increases acidity within the body. This is because the stale, recirculated air in the passenger compartment of a commercial plane has a lower concentration of oxygen.

Many over-the-counter medications are acidifying, including aspirin and sweet-tasting cough syrup.--p.51

One easy way to alkalinize the body is by breathing deeply. The practice of yoga and meditation promotes deep, slow breathing.--p. 159.

Another way to promote the removal of acidic waste products from the body is by warming the interior tissues with hot baths, saunas, and massage.--p. 160

From The Chemistry of Success: Six Secrets of Peak Performance by Susan M Lark, MD and James A Richards, MBA.

See also, The Acid-Alkaline Diet for Optimum Health.

"Pears are a good source of fiber, particularly pectin, as well as potassium and boron. They are low in sodium and have small amounts of phosphorus and vitamin A. The pectin reduces serum cholesterol and cleanses the body of environmental and radioactive toxins." The New Whole Foods Encyclopedia: A Comprehensive Resource for Healthy Eating, p. 256 by Rebecca Wood.

"No. 53--Pear: Nutrients: Calcium, magnesium. phosphorous, potassium, beta carotene, folic acid. High in iodine. Benefits: Diuretic, high iodine content. Beneficial for thyroid function. Contains pectin which aids peristalsis and the removal of toxins." The Food Doctor - Healing Foods for Mind and Body, p. 20 by Vicki Edgson & Ian Marber.

Most people don't ordinarily think of exercise as a form of detoxification, but it is one of the best natural detoxifiers available. Exercise is just as important to detoxification as a good diet. It can also enhance the cleansing effects of any detoxification program.

Without movement the body atrophies. We become stronger and healthier with movement. Every cell in the body requires movement to get nourishment, remove metabolic waste, and to fulfill its function. If the cells did not have movement they would be dead or dying.

Motion is life. Stagnation is death. Without movement we deteriorate and head toward disease and death. Physical activity is the closest thing we have to the fountain of youth.

Regular exercise may be the most powerful natural antidepressant available. It also increases energy, improves digestion and absorption of nutrients, and releases tension. . . studies have shown that increased participation in exercise, sports, and other vigorous physical activities is strongly associated with decreased symptoms of restlessness, tension, depression, fatigue, and insomnia.

Aerobic exercise affects the chemical processes in the brain by increasing blood flow, releasing hormones, stimulating the nervous system, and raising the levels of morphine-like substances called endorphins. Endorphins, which are more potent than morphine, are released during exercise and can trigger a neurophysiological "high." When endorphin levels are low, depression occurs. Conversely, when endorphin levels are elevated, so is mood.

From The Detox Book, pp. 121, 124, and 187-188 by Bruce Fife, N.D.

Olive oil has been used for thousands of years and has withstood the test of time. Almost all other vegetable oils available today are highly processed and have much more omega-6 fat than you need. The average American consumes a hundred times the amount that Americans did in the nineteenth century.

Extra virgin olive oil is loaded with omega-9 fats. You can enjoy the benefits by using it on salads but don't cook food with it. If you want to use a healthy fat for cooking, the top choice is coconut oil. Coconut oil is rich in lauric acid, a proven antiviral and immune system builder.

For more on olive oil and its use in fighting H. pylori infections, read, articles in Science Daily and the Journal of Agricultural and Food Chemistry

From the book Dr. Earl Mindell's Russian Energy Secret: "The Russians discovered that certain natural substances which they called adaptogens enable the body to cope with stress and help normalize all body functions. For example, if your blood-sugar levels drop too low or if your blood pressure climbs too high, adaptogens bring your body back to a normal state. Adaptogens work best in people who are not in poor or in peak health but somewhere in the middle."

The 16 top adaptogens are: Siberian ginseng, Ameican ginseng or panax ginseng, pantocrene, artic root, schizandra (seed and fruit), aswagandha root (without somnifera), avena sativa (oats, oat fiber, fresh milky seed), reishi mushroom, cordyceps sinesis, licorice, elderberry, hawthorn (leaves, blossoms, and berries), grape seed and skin extract, green tea, lo han, and ginger.

Ching Wan Hung is a Chinese herbal ointment that is helpful in the treatment of burns. It has been applied to chemical burns, radiation burns, and sunburns, as well as burns caused by fire, electricity, steam, or direct contact with a hot liquid. It is also utilized to treat hemorrhoids, poison oak/ivy dermatitis, and bedsores. It relieves pain, decreases inflammation and infection, and aids in the regeneration of the damaged tissues. It's fast acting, alleviating burn pain almost immediately after application. Rub a generous amount of ointment directly into the affected area after it has been thoroughly cleaned. I became aware of this product a few years ago when a man told me how his granddaughter got burned from a boiling pot of water and applying Ching Wan Hung resulted in great pain relief and no scars left on the little girl.

Some of the ways in which the body responds to stress are: nutrient absorption decreases, nutrient excretion increases, LDL levels of blood cholesterol increases, blood platelet aggregation increases, salt retention increases, cortisol output increases, oxygen supply decreases, growth hormone production decreases, erratic function of the lower esophageal sphincter increases (gastric reflux), insulin resistance increases, inflammation increases, kidney function decreases.

Lower stress by intentional deep breathing during the day, aromatherapy, laughter (watch a comedy or read some funny columns in newspapers and magazines (Readers Digest have a lot), listen to classical music, get a therapeutic massage, and soak in a hot tub.

While you sleep, the body works on maintenance, detoxification, repair, and growth of the tissues and organs. Because of these important processes, you need to eat at least four hours before you go to bed. This daily "fast" while you sleep will enable the body to do all the healing and growing that is necessary to maintain good health, free from the distraction of digestion. When you wake up, you can break the fast with a nutritious breakfast. If you have trouble sleeping, try a natural aid to sleep, Naturopatch Sleep Aid (individually wrapped sacheted patches).

You probably spend most of your day sitting--at work, on the Intenet, or watching TV. This is hard on your back. If you are sitting with poor posture, it's even harder.

A Swedish study has shown that sitting upright increases the force on the spine by 140 percent, compared with standing. If you slump while sitting, the force on the spine is 185 percent.

To sit properly line your head up over your shoulders and line your shoulders over your hips. Rest on your "sitz bones" (the two bones in your rear end--sit on your hands and you can feel them). Place your feet flat on the floor with your legs at a 90-degree angle.

Don't just sit there for long periods of time. Take breaks every 45 to 60 minutes to prevent strain. Get up, walk around for a minute or two and stretch if possible. Try neck rolls left to right and vice-versa. Do chin tucks and shoulder rolls. Try bending back with your hands on your hips. Place your hands on the back of your chair and bend forward with your head down between your arms, keeping the spine straight. You should be able to get a few clicks of relief.

Toning and building muscle through exercise can turn your body into a fat-burning machine. There are numerous studies with the facts and figures on this. It appears that adding one additional pound of muscle to your body can burn 30-90 more calories per day, while you are at rest. A pound of fat only burns 2-4 calories in the same time frame. Think of how many more calories you can burn by simply putting on five more pounds of muscle.

To add muscle tissue you must force the body to add it. You can't just add a pound of muscle because you followed a 3-set workout that you read about in a fitness magazine. You need to give the body a reason to add muscle tissue. You have to provide a ''stimulus.'' You can do this in various ways. Basically, you need to subject your body to levels of stress it isn't used to. You can do this by slowly increasing the variables in the exercises you do.

• Increase the weight or resistance
  
• Do more repetitions
  
• Do more sets
  
• Move the weight or resistance slower
  
• Rest less between sets and exercises

Regular weight training builds better muscles, reduces blood pressure, and lowers LDL (bad) cholesterol levels and increases HDL (good) cholesterol levels, all of which improve cardiovascular health overall. In addition, weight training also may improve the way the body processes sugar, which could reduce the risk of developing diabetes. Studies have shown that exercise of any kind improves strength, gait, and the ability to perform activities of daily living among older adults with osteoarthritis, and, in many cases, reduces the pain associated with the disease. Weight training is also known to increase bone mass and thus decrease the possibility of osteoporosis.

Check out:

Strength Training on the Ball by Colleen Craig
The Strength of Samson: How to Attain It by Michael H. Brown