Dealing with Depression? Try the Natural Route First

By Jonny Bowden, PhD, CNS

Consider this: You're lying on the couch, unable to motivate yourself enough to get up and get dressed. Everything seems pointless, hopeless, and dark. All you want to do is stare into space. There's a pill sitting on the coffee table a few feet in front of you that promises to make you feel 100 percent better and take your depression away.

And you can't muster the enthusiasm or energy to get up and get it.

That's the best -- and truest -- description of severe depression I've ever heard.

Depression is no picnic. Not only is it one of the greatest problems of our time, it's also potentially life threatening. Severe depression needs to be medically treated.

That said, many of us are suffering with what's called mild or moderate depression -- anything from "the blues" to a general feeling that some of the sparkle is gone from everyday life. For mild or even moderate depression, there are a number of natural remedies that are worth trying before going the pharmaceutical route. One of the best of those natural substances is 5-HTP.

The term 5-HTP stands for 5-hydroxytryptophan. It's the stuff out of which your body makes serotonin, one of the major players in a group of chemicals called neurotransmitters. These are chemicals that transmit information in the brain. Serotonin is known as a "feel-good" neurotransmitter -- low levels are associated with depression.

In fact, the biggest class of anti-depressant pharmaceuticals (SSRIs like Prozac) works by keeping serotonin hanging around the brain longer. In your body, the amino acid L-tryptophan converts to 5-HTP which then, with a little help from vitamin B6, turns it into serotonin.

Try 50 mg of 5-HTP three times a day and increase if necessary. A common dose for depression is 300 mg a day. Make sure you're getting enough vitamin B6 in your diet -- some of the better 5-HTP supplements (like 5-HTP Synergy) have some B6 built in.

St. John's Wort is a perennial herb with a long and honorable history of use for mild (or moderate) depression. It got some bad press in a loaded study¹ back in 2002 which had the media gleefully proclaiming "St. Johns Wort is Ineffective." But what they didn't tell you was that the study tested the herb on people with severe depression who also didn't respond to even the strongest pharmaceutical drugs.

It's quite effective for mild depression. A meta-analysis in the British Medical
Journal² reviewed 23 published trials on St. John's Wort involving more than 1,700 patients and found it effective for the treatment of mild and moderate depression.

The best preparations of St. John's Wort are standardized to contain 0.3 percent hypericin, and the recommended dose is 300 mg taken 3 times a day.

Then there's SAMe, arguably the most effective "natural" anti-depressant around, albeit one of the more pricey ones. About 70 percent of people with depression respond to SAMe according to Richard Brown, MD, author of Stop Depression Now. The best thing about it is that you'll know whether it's working within a week.

A common dose of SAMe for depression is 400 mg taken twice a day, though some people have taken up to 1600 mg. SAMe should be taken with B vitamins, and is not -- repeat not -- for people with bipolar disorder. SAMe usually comes in blister packs since it is highly sensitive to light and air.

Two other nutrients are also helpful for depression: fish oil and folic acid. Fish oil is currently being studied for its effects on mood. High doses (up to 10 grams a day) may produce a real effect, though many people will notice an improvement with as little as 2 to 3 grams a day.

Folic acid is also involved in mood, and high doses (5 grams or more) are absolutely worth a try. Since both folic acid and fish oil have other multiple benefits and are absolutely safe, they're worth adding to whatever natural treatment you're going to try.

If you're currently on an anti-depressant drug, do not just stop and switch to one of the "natural" treatments. Most antidepressants should be discontinued gradually and under the eye of a health-care provider. But if you haven't started on a drug yet, it makes a lot of sense to try the natural route first.

References

1. Hypericum Depression Trial Study Group. JAMA, 2002; 287:1807-1814.
2. British Medical Journal 1996 (Aug 3);313 (7052):253-258.

[Ed. note: Dr. Bowden is a nationally known expert on weight loss, nutrition and health. He's a board certified nutrition specialist with a Master's degree in psychology. Dr. Bowden is also a life coach, motivational speaker, former personal trainer and author of the award-winning book, Living the Low Carb Life.]

Nutrients & Health: Do You Have a Magnesium Deficiency? Here's How to Tell By Joseph McCaffrey, MD, FACS

There's a mineral that's crucial for energy production in the body that also makes bones stronger. It promotes smooth nerve and muscle function. It helps regulate blood sugars as well as normalize blood pressure. It stabilizes cardiac rhythm. It's involved in a least 300 critical biochemical reactions in the body.

In short, it's critical for our health. Yet most of us aren't getting enough of it.^1-2

This mineral is magnesium. It's the fourth most common mineral in the body and it's frightening that only 25% of people in the United States are getting the recommended daily allowance (RDA) of magnesium.³

Some people know that magnesium contributes to bone strength,¹¹ but are surprised to learn that adequate levels can prevent serious medical conditions:

1. If you're troubled by leg cramps or "restless leg" syndrome, magnesium may be just what you need.¹⁴
2. If you've suffered through a kidney stone, you know you want to do everything you can to avoid another one. Magnesium helps there as well.¹⁰
3. Diabetics may not be aware of the importance of magnesium in the control of blood sugar and the prevention of the complications of diabetes.^5-6
4. Magnesium deficiency has been implicated as a cause of sudden cardiac death, something we all want to avoid.⁴

If you always seem to be tired, you should know that magnesium plays a critical role in the chemical reactions in the body that produce energy and make proteins. That's why both endurance athletes¹² and those trying to gain muscle strength¹³ make sure their diet is rich in magnesium-containing foods.

The RDA of magnesium is 350 mg for men and 300 mg for women, increasing to 450 mg during pregnancy and lactation. As always, it's best to get your nutrients first from your diet and then consider supplements.

Chlorophyll contains magnesium, so green foods are a good source. For example, ½ cup of cooked spinach has about 75 mg. Nuts are also a good source, as are many other vegetables and unrefined grains. The usual advice to eat a wide variety of vegetables, and unrefined food applies here as well.

For many people who don't eat enough vegetables, taking a supplement is a good idea. The amount typically recommended is 250 to 500 mg per day.

Magnesium does not act in isolation.^7-9 In particular, its interaction with calcium is important. Many experts recommend taking calcium and magnesium at a ratio of 2 to 1. That is, 2 mg of calcium for every 1 mg of magnesium.

Normal kidneys excrete any excess magnesium. Anyone with kidney problems should only take magnesium supplements under the guidance of a physician. And remember that loose bowel movements are a sign you're taking too much.

References

1. Marier JR Magnesium l986 5:l-8.
2. Brown I, et al. World Rev NutrDiet l970; 12:1-42.
3. Pao EM, Mickle SJ. Food Technol 198 l;35:58-69.
4. Eisenberg M J Am Heart J, 102 Aug;124(2):544-9
5. White-JR Jr; Campbell-RK Ann Pharmacother. 1993 Jun;27(6):775-80.
6. Rude-RK. Postgrad-Med. 1992 Oct; 92(5): 217-9, 222-4.
7. Haga H. Jpn Heart-J. 1992 Nov; 33(6): 785-800.
8. Karppanen H Ann Med. 1991 Aug; 23(3): 299-305.
9. Wirell-MP et al. J. Intern-Med. 1994 Aug; 236(2): 189-95.
10. Bren A, et al. Urol Int. 1998;60(2):105-7.
11. Nutrition Reviews (USA), 1995, 53/3: 71-74.
12. Golf, S et al., Magnesium (London: John Libbey & Company, 1993), pp. 209-220.
13. L. Brilla and T. Haley J. Amer. Coll. Nutr. 11.3 (1992): 326-329.
14. Rijsman RM, de Weerd AW. Sleep Med Rev. 1999 Jun;3(2):147-58.

[Ed. Note: Joseph F. McCaffrey, MD, FACS is a board-certified surgeon with extensive experience in alternative medicine, including certification as a HeartMath Trainer. His areas of expertise include mind-body interaction and cognitive restructuring. Dr. McCaffrey strives to help people attain their optimum level of vitality through attention to all aspects of wellness.]

How to Fight the Winter Blues by Jon Herring Sure, we've made it to late January and the days are finally getting longer. But we are still smack into winter, and the short days and long nights are taking their toll on many. Approximately 20% of Americans suffer from Seasonal Affective Disorder (SAD) - depression that seems to be brought on by a lack of exposure to sunlight. Short of moving to Australia between December and March, what can you do to combat this dismal affliction? Amanda Onion of ABC News has several ideas. For instance, you can stave off milder forms of SAD by taking walks outside ... or simply changing your light bulbs. Down East Magazine reports that full-spectrum lights - the type that give off a bluish glow - reflect a broad range of colors similar to daylight and may help people who suffer from slight seasonal depression. Two other ways to beat back the winter blues: Make sure you're eating well. While the cold and gloom may make you crave comfort foods (which are usually high in starch, sugar, or fat), resist the urge and stock up on fresh fruits and vegetables. Wake up early. Michael Masterson has been stressing the benefits of rising early for years. By being awake as soon as dawn hits the sky, you'll maximize your exposure to natural light and decrease your chances of falling into a winter funk.

Healthy Nutrition: A Healthier Diet...Minus the Wheat and Dairy By Laura LaValle, RD, LD.

The diet guidelines we use at LaValle Metabolic Institute exclude any food that contains cow's milk or wheat. This surprises many people because they've been trained by good advertising and marketing to think that cow's milk dairy products and whole-wheat products are the only way to get calcium and fiber. While these staple foods can be nutritious, they can tear down your health if you have developed a sensitivity to them.

Food allergies and other intolerances are quite common. Symptoms can include anything -- gas and bloating or other digestive discomfort; runny or stuffy nose; joint aches; rash; headache; noticeable fatigue or tiredness; and even mood changes.

The good news is that years of experience have shown us that eliminating these two common food allergens can make quite a difference in a person's health.

If you're having any of the above symptoms it's a good idea to do some exploration in this area. Lab tests are available for food allergies or sensitivities, but they sometimes only find the most severe of reactions. But there is another way to find out if you're having food reactions -- and it's free.

It's called an elimination diet. This simple method can help identify whether certain foods like wheat or cow's milk dairy may be causing you a variety of health problems.

How do you do it? Simply eliminate these foods from your diet for a minimum of 4 weeks. Then reintroduce the foods, watching for any signs or symptoms of intolerance. Because traces of wheat and dairy products can often be found in a lot of other foods, it is helpful to eliminate most processed foods during an elimination diet. Foods like fresh fish, poultry, meats, beans, fruits and vegetables should be the mainstays of your diet.

When you reintroduce wheat and dairy, start with one or the other. In other words, don't eat a food that contains both wheat and dairy or you won't know which one you reacted to. Eat a normal sized portion of the food and then watch over the next 24 to 48 hours for any signs of intolerance. If you did have a reaction, wait a few days until the symptoms subside and then try the other foods.

While an elimination diet cannot tell you the exact medical classification of your intolerance, it can tell whether you are having symptoms from certain foods. And while some symptoms, like runny nose, may not seem that serious -- any reaction to food is a sign that it is disrupting your body. So avoid foods that you reacted to until you can take measures to correct the underlying problems.

Your intestinal health is the main factor contributing to food intolerances and immune system reactions. Different medications, excessive consumption of sugar and refined carbohydrates, and chronic stress are just a few of the things that can influence your intestinal function and make you more prone to develop intolerances to foods.

Taking probiotics to help re-establish the friendly bacterial flora that keep intestinal tissues healthy is one of the most important measures you can take. While yogurt does contain some probiotics, it will only exacerbate your problems if you are reactive to the milk proteins. Some probiotics are grown on lactose, so make sure to choose a dairy-free probiotic supplement.

The following broccoli soup recipe is great to try during your elimination diet. It's a good source of calcium, and is wheat and cow's milk free.

[Ed. Note: Laura B. LaValle, RD, LD is presently the director of dietetics nutrition at LaValle Metabolic Institute (formerly part of Living Longer Institute). She offers personal nutritional counseling at LMI for clients who need help with their diet in relation to illness or disease. Laura also provides educational services in the areas of health promotion, wellness, and disease prevention. To learn more click here.]

Recipes: Laura's Broccoli Soup: A Metabolic Code Recipe By Laura LaValle, RD, LD.

This nutritious broccoli soup recipe is high in fiber and free of wheat and cow's milk dairy, making it a perfect choice for an elimination diet. It's an excellent source of folate and vitamin C, a good source of calcium, and is rich in healthy phytonutrients like carotenoids and indoles. Use all organic ingredients for optimal nutrition.

Makes approximately four one-cup servings.

Ingredients:
1 1/2 lb. broccoli flower clusters
5 medium spring onions or scallions, including tops & bulb
3 medium celery stalks
3 cups organic chicken broth
1 cup Veggie Shreds -- Soy Cheese
Seasonings to taste such as Spike, Veg It, salt and pepper

Directions:
Cut up vegetables and cook in broth with seasonings until vegetables are just tender (about 15 minutes). Remove from heat and let cool for a few minutes. Scoop by cupfuls into blender and puree. Once soup is all pureed it is ready to eat. Each serving may be topped with ¼ cup organic cheddar or soy cheese. Great with rice crackers or rye crackers for a wheat-free compliment. Even though this recipe uses only the broccoli florets, you can still use the stalks as a nutritious raw vegetable snack. Simply discard the bottom 1 or 2 inches, and slice into thin sticks as you would a carrot.

Nutrition:
156 calories, 7 g total fat, 0 saturated fat, 2.5 g monounsaturated fat, 1 g polyunsaturated fat, 0 mg cholesterol, 600 mg sodium, 13 g carbohydrate, 2 g fiber, 4 g sugar, 12 g protein, 130 mg of calcium.

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These articles appear courtesy of Early to Rise’s Total Health Breakthroughs [Issue 02-19-08] which offers alternative solutions for mind, body and soul. For a complimentary subscription, visit http://www.totalhealthbreakthroughs.com/

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For all your Real Estate Interests look at The New Real Estate Source here.

Healthy Aging: Are You Aging Faster than You Need To? By Joseph McCaffrey, MD, FACS

Advanced Glycosylated end-products is a mouthful. It's a lot easier to remember the initials: AGE. Those initials are especially fitting since these compounds accelerate aging.

Under certain conditions, glucose combines abnormally with proteins. The result is called an advanced glycosylated end-product. These compounds are very reactive, so they then go on to combine with other proteins. That's when the damage starts.

AGE compounds have been extensively studied in diabetic patients because researchers suspect they initiate the major complications of diabetes -- blindness and kidney failure (diabetes is a leading cause of both). AGEs appear to bind to the membranes of the cells lining blood vessels, interfering with their normal functions.

AGEs also make LDL cholesterol (the bad kind) more prone to oxidize and then deposit in a vessel wall, ultimately leading to hardening of the arteries.

In short, to avoid aging, avoid AGEs.

AGEs develop in many ways. One, as you probably guessed from the association with diabetes, has to do with high blood sugars. A high level of blood sugar drives more glucose to combine with proteins, thereby making AGEs.

In fact, physicians use blood levels of one AGE -- hemoglobin A1C -- to judge how well diabetics are doing in controlling their blood sugars. But it's not only diabetics who need to be concerned about AGEs. They form in all of us when our blood sugar rises sharply, as it does after eating sugary or refined foods.

And elevated blood glucose isn't the only way AGEs get into our system. We get them from our diet as well. Many foods contain AGEs. Just how much depends on how the food is cooked.

Methods that cook food dry at high heats, like frying or broiling, increase AGEs. Cooking food in moisture and at low temperatures keeps AGEs low. The difference can be significant. For example, an uncooked chicken breast has 692 AGE kilounits. Cook it in a stew and it rises to 1010 kilounits. Broiling, on the other hand, raises it to 5245 and frying to 6651!¹

We all know we should avoid sugars and refined foods and some of us have gotten the word that charred food contains cancer-promoting compounds. Now we have another good reason to pay attention to these dietary factors -- minimizing our AGE levels.

Reference

1. Goldberg T, et al; J Am Diet Assoc 2004; 104:1287-1291.

[Ed. Note: Joseph F. McCaffrey, MD, FACS is a board-certified surgeon with extensive experience in alternative medicine, including certification as a HeartMath Trainer. His areas of expertise include mind-body interaction and cognitive restructuring. Dr. McCaffrey strives to help people attain their optimum level of vitality through attention to all aspects of wellness.]

Nutrients & Health: Lessons Learned from Too Much Vitamin A By Shane Ellison, M.Sc.

Too much of anything can kill you, even vitamins. Vitamin A serves as a good example. In the early 1960s, scientists found that vitamin A boosted immunity and prevented blindness in third world countries.

A study in Indonesia showed that vitamin A supplementation prevented up to a remarkable 50% of childhood deaths caused by disease.(1) As people began to learn of its benefits, supplementation became common. That's when scientists discovered that it was possible to overdose on vitamin A at a mere 20 mg per day.

People who had overdosed on vitamin A had symptoms like water in the brain, vomiting, fatigue, constipation, bone pain, and severe headaches. Dry pale skin also occurred.

Scientists then began looking at vitamin A precursors as a means of preventing toxicity. (A vitamin precursor is a natural substance that can be transformed into the vitamin itself.)

They found that the human body uses beta-carotene to produce vitamin A, but surprisingly, only when it's needed! This means that utilizing its "natural intelligence," the body ensures that you have plenty of vitamin A courtesy of beta-carotene -- but won't let you overdose! Once again, Mother Nature proves to be our best teacher.

To ensure that your body safely gets plenty of disease-fighting vitamin A, eat a diet rich in foods containing beta-carotene. The best sources are sweet potatoes, spinach and goji berries.

Reference

1. Jennings, E. Apricots and Oncogenes. McGuire & Beckley Books, Cleveland, Ohio, 1993.

[Ed. Note: Shane Ellison is known as "The People's Chemist." He holds a Master's degree in organic chemistry and has first-hand industry experience with drug research, design and synthesis. He is the author of Health Myths Exposed and The Hidden Truth about Cholesterol-Lowering Drugs.]

Weight Loss: Why Some People Can Keep the Weight Off By Jonny Bowden, PhD, CNS

Anyone who's ever lost weight knows that the biggest challenge is often keeping it off once you've lost it! Much research has been devoted to identifying the habits of successful people in the weight loss game. A new study from the Centers for Disease Control¹ adds to this literature. It turns out that following a few very simple rules vastly increases your chance of keeping weight off once you've lost it.

Researchers examined data from a mailed survey of US adults aged 18 or older and analyzed data on:

1. The number of daily fruit and vegetable servings
2. Minutes per week of physical activity
3. Dining out behavior
4. Confidence in one's own ability to successfully follow healthy behavioral strategies.

Here's what they found: Eating at fast-food restaurants -- even as little as two times per week --was associated with significantly less success in weight maintenance. And adults who consumed five or more servings of fruits and vegetables a week and racked up 150 minutes a week of activity were more successful at keeping weight off than sedentary folks who ate less than 5 servings of vegetables and fruits.

Here's the take-home point. The combined approach of staying out of fast-food restaurants, consuming five or more fruit and vegetable servings per day, and attaining 150 minutes (or more) of some kind of physical activity per week was a common successful strategy among those keeping weight off.

That's a strategy that's doable, health supporting, and obviously -- eminently successful.

Reference

1. Prev. Chronic Dis. 2008 Jan;5(1):A11. Epub 2007 Dec 15.

[Ed. note: Dr. Bowden is a nationally known expert on weight loss, nutrition and health. He's a board certified nutrition specialist with a Master's degree in psychology. Dr. Bowden is also a life coach, motivational speaker, former personal trainer and author of the award-winning book, Living the Low Carb Life, as well as his new book, The Most Effective Natural Cures on Earth.]

Exercise & Fitness: It's Time to Drop the Exercises That Don't Work By Craig Ballantyne

My parents have lived in the same house in the same small town for longer than I have been alive. And I leave the big city of Toronto to go visit them quite often. As a result, I go to a small town YMCA to do my workouts when I'm there.

It's at the Y where I come across exercises I thought had died off a long time ago. But to my surprise, I still see men and women doing useless, ineffective exercises while they try to burn off their belly fat, lose inches from their waists, and tone their muscles.

Here are 3 of the most ineffective techniques I've come across recently...

1. Broomstick Twists
You know this classic move. Put the broomstick across your shoulders and rotate side to side, with the hopes it will whittle your waist down inch by inch.

It should be no surprise to any one by now, but this doesn't work. All that twisting is a waste of time. If you really want to lose belly fat, you have to do a lot more than broomstick twists.

A better option: Interval training to burn off belly fat. For example, after a warm-up, do a 1-minute interval, working at a pace slightly harder than your normal cardio intensity. Then, significantly decrease the intensity for a 1-minute recovery period. Repeat 6 times and finish with a cool down.

2. Triceps Exercises
If you're a competitive bodybuilder, then triceps and biceps exercises are fine to have in your program. But if you are a busy man or woman who needs more results in less time, doing any type of isolation exercise (such as triceps kickbacks) is a waste of your precious time.

A better option: Any type of pushup -- including kneeling pushups or close-grip pushups (where your hands are about shoulder-width apart). Your triceps along with the rest of your body will benefit as you burn fat and sculpt your body.

3. Exercises Standing on a Ball or Other Gadget
Lots of trainers are asking their clients to perform traditional exercises while standing on balls, half-balls, and inflatable disks. This is not only a waste of time, but also dangerous! Imagine the consequences if someone fell off a ball while doing an exercise.

A better option: Traditional exercises performed standing on the floor. This will enable you to get stronger and even improve your balance. Strength is the key to any gains in balance, fat loss, and muscle mass. By doing exercises on a wobbly surface, you reduce the strength gains and therefore all the rest of the benefits.

[Ed. Note: Craig Ballantyne is an expert consultant for Men's Health magazine.]

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These articles appear courtesy of Early to Rise’s Total Health Breakthroughs [Issue 02-15-08] which offers alternative solutions for mind, body and soul. For a complimentary subscription, visit http://www.totalhealthbreakthroughs.com/

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For all your Real Estate Interests look at The New Real Estate Source here.

Human Growth Hormone: Turning Back the Hands of Time

By Al Sears, MD

Your body produces an abundance of a natural rejuvenator when you're young. But woe to us all; it then gradually tapers off with each passing year: It's called human growth hormone or HGH for short.

Kick HGH production back into high gear and it will literally rejuvenate every cell in your body - and reverse many of the consequences of aging such as...

• Loss of energy
• Thinning skin/wrinkles
• Muscle and bone loss
• Decreased sexual performance
• Impaired vision
• Weakened immune system

You may have heard about HGH recently. It has gotten a lot of coverage in the press because of all the steroid scandals plaguing Major League Baseball (even though it's not a steroid). Because it can give players an unfair competitive edge, it's illegal in professional baseball. This has stirred up a lot of confusion and unnecessary controversy.

The fact is, HGH is perfectly safe and there's plenty of clinical proof of its anti-aging power.

The watershed study that put HGH on the map came out in 1991 in the prestigious New England Journal of Medicine.¹ In just 6 months, researchers transformed 12 weak, overweight, and lethargic men aged 61 to 81 into lean, strong, energized male specimens.

The doctor who led the study, Daniel Rudman, wrote, "The effects of six months of human growth hormone on lean body mass and adipose-tissue [fat] mass were equivalent in magnitude to the changes incurred during 10 to 20 years of aging." In other words, HGH turned back the clock decades for the men in the study after only 6 months of hormone therapy. Here are a few of the results Rudman's team observed:

• Increase in Lean Body Mass (Muscle): 8.8%
• Total Fat Loss: 14.4%
• Thickening of Skin: 7.1%
• Increase of Bone Density (Lumbar Spine): 1.6%
• New Liver Growth: 19%
• New Spleen Growth: 17%

Since Rudman's groundbreaking work, the evidence of HGH's effectiveness has steadily mounted. Its ability to heal and restore your body is no myth. It has a powerful impact in many areas of health:

Immune System: One study found that HGH regenerated the shriveled thymus gland in old rats until it was as large and robust as in young rats. The immune system boost created new antibodies, T-cells and red blood cells.²

Heart Health: HGH improves your cholesterol levels, raising your "good" cholesterol (HDL) and lowering your "bad" cholesterol (LDL). It also reduces diastolic blood pressure by about 10 percent, without affecting systolic pressure.

Lung Capacity: HGH improves your heart-lung function by increasing your ability to exercise, raising your maximum oxygen uptake and boosting your heart's stroke volume (the amount of blood your heart can pump with one beat).

Sexual Performance: In a study of HGH therapy in 202 aging adults, 75 percent of the men reported better sex and the ability to do it more often. Sixty-two percent had longer-lasting erections.³

While HGH injection therapy is an FDA-approved medical treatment, there are ways you can ramp up your levels naturally with a few simple steps. Here are two approaches I routinely use in my medical practice - with great success:

• Eat More Protein: HGH levels rise with a high protein diet, especially when combined with exercise that increases muscle mass. The increase is moderate -- but even a moderate increase can have a dramatic overall impact.

• Perform Strenuous Exercises: Strenuous exercise also increases levels of HGH in your body. Now I'm NOT talking about a brisk walk around the block. I mean gut-wrenching exercises like heavy squats and dead lifts. This is not a tip for the faint of heart. If you're athletic and in good shape, give it a try.
  

There are also a number of widely available supplements that will ignite your body's HGH engine:

• Arginine: This is an essential amino acid your body can't make on its own. (Turkey and chicken are great sources.) Not only does it flip the "on switch" for HGH production; it neutralizes substances called "somatostatins" that block HGH's anti-aging action. Arginine also helps you burn fat and build muscle, boosting physical strength and endurance.
  
  You can find arginine in health food stores and on line, usually as a powder. Take 2 to 5 grams on an empty stomach one hour before exercise or before bedtime.

• Glutamine: This is another amino acid found in high protein foods. Your body relies on it heavily during times of stress. It also promotes healthy immune and digestive function. Without enough glutamine, your body starts to lose muscle and your immune system weakens.
  
  Glutamine also raises HGH levels. Researchers from the Louisiana State University College of Medicine found that just 2 grams of glutamine raised HGH levels more than four times higher than those who took a placebo.⁴
  
  I usually recommend 2 grams at bedtime for my patients.

Finally, you can opt for HGH injection therapy, which of course requires medical supervision and a prescription. Looking at this graph, you can see it's highly effective:

Your doctor can only authorize it if you're HGH levels test low. If you're able to proceed with therapy, ask your doctor to get you a handy HGH cartridge for home use. You won't have to deal with syringes and needles.

I've used HGH in patients up to 95 years old at my Wellness Center in Florida. And it works.

References

1. Rudman et al. New England Journal of Medicine. 1990. 323:1-6
2. Kelley et al. Proceedings of the National Academy of Sciences. 1986. 83:5663-7
3. L. Cass Terry and Edmund Chein, Medical College of Wisconsin and Palm Springs Life Extension Institute results, quoted in Grow Young with hGH by Dr. Ronald Klatz, M.D. HarperCollins, 1997.
4. Welbourne TC American Journal of Clinical Nutrition. 1995. 61:1058-1061.

[Ed. Note: Dr. Sears, Chairman of the Board of Total Health Breakthroughs, is a practicing physician and the author of The Doctor's Heart Cure, leading authority on longevity, physical fitness and heart health. For more information, click here.]

Natural Healing: The Remarkable Benefits of Pre-Op Hypnosis By Joseph McCaffrey, MD, FACS

No one loves the idea of lying on an operating table under bright lights waiting for surgery to begin. The usual medical answer is to give drugs -- sedatives and narcotics that come with side effects such as post-operative sleepiness and nausea.

Now there's proof that a perfectly safe, simple intervention alleviates a woman's pain and anxiety during breast surgery. It even shortens the time the operation takes.

This remarkable intervention is hypnosis. Researchers at Mount Sinai School of Medicine in New York recently reported the results of a study on hypnosis prior to breast surgery in the Journal of the National Cancer Institute.¹

The study involved 200 women who were having removal of a portion of their breast either to make a diagnosis or to treat a breast problem. Half the women had a 15-minute pre-surgical hypnosis session and the other half 15 minutes of "empathic listening" by a psychologist. The differences in outcome were striking and statistically significant.

The women in the hypnosis group required less sedation and less local anesthesia during the procedure. At the same time, they also experienced less pain, less nausea and less emotional upset.

Perhaps most surprisingly, the time in the operating room was shorter for the women who had pre-op hypnosis. One possible explanation for this is that the procedures went more smoothly because the women were calmer and more comfortable.

Studies have proven for years that interventions such as hypnosis, relaxation techniques and guided imagery help people stay comfortable during medical procedures. Unfortunately, most physicians have been slow to offer these to their patients routinely. You'll probably have to be your own advocate here.

If you're scheduled for a procedure, ask your physician if he or she uses any relaxation techniques. If not, look for a hypnotherapist or psychologist to guide you. As the study mentioned here showed, even one brief session is helpful.

Other studies have also shown that self hypnosis is effective.² Many instructional books and recordings are available to help you learn these methods.

If you're facing a medical procedure, you want to do everything you can to feel well and have it go smoothly. There's no downside to using hypnosis and other relaxation techniques, so by all means learn them and use them.

References

1. Montogomery, GH et al. J Natl Cancer Inst. 2007 Sept 5;99(17):1280-1.
2. Lang, EV et al. Lancet 2000 Apr 29; 355(9214): 1486-90.

[Ed. Note: Joseph F. McCaffrey, MD, FACS is a board-certified surgeon with extensive experience in alternative medicine, including certification as a HeartMath Trainer. His areas of expertise include mind-body interaction and cognitive restructuring. Dr. McCaffrey strives to help people attain their optimum level of vitality through attention to all aspects of wellness. For more information, click here.]

Cutting Edge Fitness: Why You Need a Physical Assessment Before Starting an Exercise Program By Carlo X. Alvarez

I have been a trainer for elite and professional athletes for over 10 years. The most important lesson you learn when working with elite athletes is the importance of having a balanced body to achieve efficient movement. It is no different when working with our personal training clients. People want to improve their fitness levels, have more energy and feel stronger in their daily lives.

During our initial assessment meeting, we review previous training history, measure body composition, discuss time commitment and set short and long term goals. The purpose of the initial assessment is to educate the client about his or her fitness status relative to fitness standards. The initial assessment creates baseline data to measure future progress and to motivate clients as they meet their fitness goals.

Based on the initial assessment we can design a program that is specific to the client's needs. Taking into account the client's age, we supplement aerobic endurance with strength-developing exercises. This allows for enhanced muscular strength and fitness. In turn, it can help to improve mobility, balance, coordination and activities of daily life.

Here's proof that it's never too late to improve your fitness. One of my most remarkable success stories involves an adorable 85-year-young woman. I had been working with her to lose the "spare tire" that had caused her years of constant back pain. After a 12-week fitness program that included the Metabolic Code Diet, our adorable 85-year-young woman who was focused and committed to her fitness goals, achieved what most people half her age would love to accomplish. She lost 11.75 total inches, 23 pounds of body weight, and 21.64 pounds of body fat!

If you are looking to improve your fitness level, have more energy and be more efficient in you're daily life, start your exercise program with a physical assessment. Learn your present fitness level, collect valuable information and establish reasonable goals. Our 85-year-young woman didn't just stop with her fitness goals. She is focused and committed to achieving greater goals -- she just applied to law school. You too can reach for the stars!

[Ed. note: Carlo X. Alvarez is a noted authority in the customized fitness and sports performance field. He is recognized for his integrated and systematic approach to training, based on a foundation of safe and proven methodology that has direct and measurable benefits to performance.]

Healthy Nutrition: Smart Choices for Healthy Protein By Laura LaValle

A diet high in protein may be your best choice to control both weight gain and insulin resistance. But that doesn't mean just any protein. While plant proteins like beans and legumes are very healthy, they are much higher in carbohydrates. So, if they are your primary source of protein, they can eventually raise glucose levels and contribute to insulin resistance. That's why animal proteins are often a necessary component of a healthy diet.

It's important to remember though, that not all animal proteins are created equal. Take for instance nitrite-treated processed meats. Researchers have found a significant association between the consumption of nitrite-treated meats like bacon, sausage, and lunch meats to cancer, especially pancreatic cancer. ^1-4

If you enjoy processed meats make sure they are nitrite free. Most health food stores carry nitrite-free versions of all these meats. In addition, some manufacturers like Boar's Head are now offering at least two or three nitrite-free options in their product lines. You can ask your local meat counter to carry them if they aren't already.

Meats containing growth hormone may also pose a health risk. The Center for Food Safety in fact estimates that up to 80% of cattle in the US are raised with the help of growth hormones. In the U.S. Canada, and Brazil growth hormones are injected into dairy cows and beef cattle. This raises milk production in dairy cows, and makes beef cattle grow faster enabling farmers to get them to market faster.

But it can also be dangerous for the consumer. Experts believe that eating growth hormone treated beef and milk may be largely responsible for the earlier sexual maturation seen in many U.S. children.^6-10 A European Union scientific committee has also concluded that hormone-treated beef and dairy cattle increase the risk of breast and prostate cancers due to its high estrogen content.⁵Not surprisingly, the EU will not purchase hormone-treated beef from the US.

So what should you do to ensure your diet includes the right kind of healthy protein?

Start by eating a variety of animal proteins including chicken, turkey, fish, eggs, bison and ostrich (a lean red meat). For all proteins, try to find certified organic. This is especially important when purchasing dairy products or red meat. Look for the USDA certified organic symbol. Certified organic meat and dairy products are raised with no growth hormones or antibiotics and the animals are fed only organically grown (non-pesticide-treated) feed.

While you're at it, look for grass-fed beef. Grass-fed beef is superior because the omega-3 fat content is much higher. This healthy fat is virtually nonexistent in conventionally raised meat. Grass-fed meats are a little more expensive, but well worth it in terms of reducing health risks and the costs of poor health.

When you cook meat, make sure it is not blackened or charred. Studies have shown that foods that are grilled or fried at high enough temperatures to blacken and char the meat have increased amounts of a cancer-causing substance called heterocyclic amines. The studies are not an indictment of animal protein in general, but of the way they are cooked. The bottom line is, don't overcook your meats. And be especially careful when grilling meats, not to char them.

Finally, make sure your diet is high in fiber. A European study found that a diet high in fiber lowered the disease risk from all forms of animal protein (including nitrite-treated meats). Low glycemic index vegetables like cucumbers, lettuce, and other greens and cabbage family vegetables provide plenty of fiber and are the best selections for anyone who is watching their weight or is insulin resistant.

The following recipe features a perfect combination of healthy organic beef and high-fiber low-glycemic vegetables for a satisfying main course entrée.

References

1. Riboli E., Lambert A. (eds) Opportunities for Cancer Prevention IARC Sci. Publ. No.156, 2002.
2. Genkinger JM,Koushik A (2007) Meat Consumption and Cancer Risk. PLoS Med. 4(12): e345
3. Updike et al. Anticancer Res. 2007 Jan-Feb;27 (1A): 407-10.
4. Nothlings, U, et al. Processed Meats Increase Risk of Pancreatic Cancer. Presented at the 96th Annual Meeting American Association of Cancer Research, Apr. 2005.
5. James, B. Hormones in US Beef Cause Cancer, EU Scientists Conclude. Intl Herald Tribune May 4, 1999. http://www.iht.com/articles/1999/05/04/beef.2.t.php
6. Raloff, J. Hormones: Here's the Beef. Science News Online. January 5, 2002.
7. A Primer on Beef Hormones. USDA-FAS,www.fas.usda.gov/itp/policy/hormone2.
8. rbST Info Sheet, USDA-APHIS.
   http://www.aphis.usda.gov/vs/ceah/cnahs/nahms/dairy/
   Dairy02/Dairy02BST.pdf
9. Veal Producers Told to Halt Hormones. The Associated Press, April 2, 2004.
10. Aksglaede L et al. Human Reproduction Update, May 2006.

[Ed. Note: Laura B. LaValle, RD, LD is presently the director of dietetics nutrition at LaValle Metabolic Institute (formerly part of Living Longer Institute). She offers personal nutritional counseling at LMI for clients who need help with their diet in relation to illness or disease. Laura also provides educational services in the areas of health promotion, wellness, and disease prevention. To learn more, click here.]

Recipes: Hearty Beef and Zucchini Lasagna By Laura LaValle

Combined with a green salad, this provides a complete and satisfying carb-controlled meal. You can use different flavors of soy cheese, like pepper-jack for different twists on this recipe.

Serves 10

Health Benefits
Healthy meat protein
High-fiber, low-glycemic vegetables

Ingredients
Use all organic ingredients, if possible

4 medium zucchini, sliced lengthwise
1 - 2 pounds organic, grass-fed ground beef
1 small onion, chopped
2 tbsp. grape seed or olive oil
2 cups prepared spaghetti sauce (or
2 cups tomato sauce with Italian seasonings)
1/2 tsp. oregano
1/2 tsp. basil
1/2 tsp. salt
1 cup sliced mushrooms (optional)
1 green pepper, diced (optional)
1 ½ cups shredded or grated hard cheese (preferably sheep's milk or "soy parmesan")
½ cup feta cheese

Preparation
Steam zucchini until slightly tender. Drain water. Sauté mushrooms and green pepper in cooking oil until tender. Set aside. In separate pan, cook ground beef and onion until browned; drain. Stir in tomato sauce, seasonings, and green pepper and mushroom mixture. Layer half zucchini in bottom of a lightly oiled 13x9 pan. Spoon half of ground beef and sauce mixture over the zucchini. Mix hard cheese and feta cheese. Sprinkle half of the cheese over the beef. Repeat layers of vegetables and ground beef. Top with remaining cheese.

Bake uncovered, at 350°F for 30 minutes. Sprinkle with soy parmesan and bake an additional 5 minutes. Let lasagna cool for 5-10 minutes. Slice and enjoy.

Nutrition
224 calories, 13 g total fat, 3 saturated fat, 1 g conjugated linoleic acid, 1.5 monounsaturated fat, 64 g polyunsaturated fat, 43 mg cholesterol, 400 mg sodium, 8 g carbohydrate, 2 g fiber, 4 g sugars 18 g protein

Adapted from http://www.scdiet.org/2recipes/meat01.html#Zucchini-BeefBake.

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These articles appear courtesy of Early to Rise’s Total Health Breakthroughs [Issue 02-08-08] which offers alternative solutions for mind, body and soul. For a complimentary subscription, visit http://www.totalhealthbreakthroughs.com/

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For all your Real Estate Interests look at The New Real Estate Source here.

Keeping Your Brain Healthy at Any Age

By Joseph McCaffrey, MD, FACS

It's bad enough to decline physically. Mental decline is even worse. The idea of losing cognitive ability frightens everyone. It's especially frightening if you've witnessed anyone descend into the abyss of Alzheimer's. Our ability to think makes us human. Our memories are the record of our life. When dementia robs a person of these, they've lost something truly precious.

Take the case of Edith, one of my elderly patients. She had a shuffling gait and a vacant gaze. Because of her live-in caregiver, she was neatly dressed and groomed. As she sat, she looked at the woman next to her, her daughter, and asked: "Where's Kate? Do you know where Kate is?" "I'm here Mom. I'm Kate." "No you're not, my Kate is a little girl. Where's Kate?"

Sadly, I've seen too many people like Edith. But it doesn't have to happen. You can stay mentally clear and crisp well into old age. You know this to be true -- you've seen it. I'm sure at some point you've met a person with plenty of years under his or her belt who was still sharp as anything. Aren't those people a delight? Don't they exude life?

It's possible to grow old and age minimally. But it doesn't happen by accident. Habitual choices carry long term consequences. Research gives us some pretty strong suggestions on how to stay sharp as we grow old.

Here's a quick rundown of some ways to maintain your mental edge over time. You'll see some familiar recommendations. A healthy lifestyle benefits all of you, including your brain.

Exercise
People who are active are at lower risk for mental decline. Some studies even show improved mental function in elderly people who start a walking program after years of being sedentary.

Obviously, there are a lot of other reasons you should exercise. Maintaining your wits just emphasizes the importance of an exercise program. You can read about several effective, efficient exercise programs in most issues of Total Health Breakthroughs. Pick one and stay with it.

Diet
Eat a healthy diet, especially one high in fruits and vegetables. The antioxidants and micronutrients they contain go a long way toward protecting brain function. Researchers are looking at the effects of many different foods. Here are some of the findings.

Fats:
The type of fat in your diet affects brain function. Omega-3 fatty acids are an important component in all neural tissue. A diet high in omega-3 fatty acids leads to lower levels of inflammation and improved brain function. Fish are a good source of these types of fats. Unfortunately, in today's world you need to be concerned that fish can be tainted by contaminants such as heavy metals and PCBs. Even so, I still eat salmon at least once a week and take fish oil supplements daily.

Other fats affect brain function as well. It turns out that fats that help your heart also help your brain. Researchers in Italy examined people several times over an 8-year period. Those who ate less saturated fat and more monounsaturated fats (like olive oil) showed significantly better cognitive function at the end of the study.¹ In other words, the Mediterranean Diet helps your brain and heart.

Curry:
India has a low incidence of dementia. The obvious question is why. The answer may be in the diet. A study from the National University of Singapore documented a much lower rate of dementia in people who ate curry regularly as opposed to those who ate it rarely.²

One reason curries may be helpful is that they often contain turmeric. Turmeric has high levels of curcumin which has significant anti-inflammatory action. It's actually been shown to reverse plaque formation in animal models of Alzheimer's disease.

Other spices in curries such as ginger, cinnamon, and garlic have health benefits as well. All in all, it's a good reason to develop a taste for Indian food.

Blueberries:
Blueberries contain some of the highest levels of antioxidants of any fruit. In animal studies, adding blueberries to the diet protects against brain aging and the impairment in learning ability and memory that goes with it.³

Green Tea:
A study from Japan has shown that people who drink two cups of green tea a day had a 50% lower risk of dementia compared to those who drank less than 3 cups a week. Black tea and coffee failed to show this benefit.⁴

Stress
Stress raises levels of hormones that inhibit brain function and actually damage brain cells. Therefore it's important to learn techniques to deal with stress that defuse this risk. Practices such as meditation, guided imagery, and especially the stress reduction program HeartMath all help in this area.

Mental Exercise
Physical exercise is good for you, and so is mental exercise. The brain is remarkably "plastic" even into old age. This means that new connections can be formed between brain cells at any age. You can stimulate this type of growth by doing new things.

Dr. Willis and her colleagues at the University of Pennsylvania showed that cognitive training improved brain function and that the improvement persisted over the five years of the study.⁵

Learning a foreign language, working on challenging puzzles, and reading fascinating books all stimulate cognitive development. Not to mention the fact that they make life more enjoyable.

Supplements
I believe your diet should be your main source of nutrients. Having said that, consider these supplements to give yourself an extra edge.

Fish oil:
As I mentioned, omega-3 fatty acids are critical for brain function. They suppress inflammation, which is partly responsive for deterioration of the brain, as well as a lot of other problems. There are several good reasons to supplement with fish oil, and helping your brain is one of them.

Ginkgo biloba:
This herb has had a lot of publicity as a memory aid. It seems to work by improving blood flow. Most studies have shown moderate effectiveness and it has a good safety profile.^6-7

Curcumin:
If you can't develop a taste for curries (my recommendation), curcumin is available as a supplement.

Alpha-Lipoic Acid and Acetyl- L-Carnitine:
Alpha-lipoic acid is a powerful antioxidant. Acetyl-L-carnitine protects the mitochondria (the energy-producing "powerhouses" of the cells) from age-related damage. Together, they work to protect the brain.^8-10

Phosphatidylserine:
Phosphatidylserine has generated a lot of interest in the study of cognitive decline. That's because it's a precursor of the neurotransmitter, acetylcholine. Acetylcholine has been found to be reduced in Alzheimer's and other forms of dementia. Taking phosphatidylserine as a supplement improves acetylcholine levels and has shown benefits in both animal and human studies.^11-13

Do you think you might be able to develop a taste for green tea? And would it be possible to add some blueberries to your diet? Small changes can have large benefits.

I've given you many suggestions to consider. As you can see, there's a lot you can do to stay sharp as you age. Following these suggestions will do more than just help your brain. You'll improve your overall levels of vitality while reducing your risk of disease.

Reference

1. Solfrizzi et al. Neurobiol Aging. 2006 Nov;27(11):1694-702.
2. Tze-Pin Ng et al. American Journal of Epidemiol. prepub source: doi:10.1093/aje/kwj267.
3. Joseph JA, et al. Nutr Neurosci. 2003 Jun;6(3):153-62.
4. American Journal of Clinical Nutrition. Vol. 83, pp. 355-361) (green tea reference).
5. Willis SL et al. JAMA 2006 Dec 20;296(23):2805-14.
6. Kanowski S, Pharmacopsychiatry. 2003 Nov; 36(6):297-303
7. Gertz et al. Curr. Pharm. Des. 2004;10(3):261-264.
8. Liu J et al. Proc Natl Acad Sci USA 2002 Feb 1999(4):2356-61.
9. Lynch MA. Nutr. Neurosci. 2001;4(6):419-438.
10. Packer L et al. Free Rad Biol Med. 1997;22:359-78.
11. Cenacchi T et al. Aging 1993; 5:123-133.
12. Crook T et al. Psychopharmacol Bull. 1992; 28:61-66.
13. Funfgeld EW et al. Prog Clin Biol Res. 1989; 317:1235-1246.

[Ed. Note: Joseph F. McCaffrey, MD, FACS is a board-certified surgeon with extensive experience in alternative medicine, including certification as a HeartMath Trainer. His areas of expertise include mind-body interaction and cognitive restructuring. Dr. McCaffrey strives to help people attain their optimum level of vitality through attention to all aspects of wellness.]

Natural Healing: Drug-Induced Nutrient Depletion: The Smoking Gun in Development and Progression of Diabetes and Metabolic Syndrome By James LaValle R.Ph, CCN, ND

If you are taking over-the-counter or prescription drugs, there is a good chance that nutrients are being robbed from your body. Drugs can alter the absorption and utilization of nutrients that your body needs in order to maintain normal function. Drug-induced nutrient depletion is a widely ignored issue by mainstream medicine Oftentimes long term nutrient depletions go unnoticed leading to disease progression or even worse, being diagnosed with other disease states. This leads to more drugs and more depletions; seeing a trend yet?

A great example is the first line blood pressure medication hydrochlorothiazide. It has been shown to deplete magnesium, zinc, sodium, potassium and CoQ10¹ from your body. Leaving the pharmacy with this drug, you will have a written warning that it can lower potassium, however, there is no warning for the other nutrients that are depleted.

Consider magnesium. Approximately 75% of the U.S. population is already low in magnesium to start with, so adding a drug that depletes even more magnesium can be a big problem. Why is magnesium so important? Low magnesium levels have been linked to the development of type 2 diabetes and Metabolic Syndrome.^2-3 So you start off controlling your blood pressure but because of the drug depletion, it leads you to developing type 2 diabetes leading to even more drug therapy.

Below is a summary of the symptoms of just one of the nutrients that are depleted by a commonly prescribed medication. Statin medications for cholesterol, oral anti-diabetic agents, and other blood pressure medications can also create significant nutrient depletions that could have a big impact on your health.

Here are some signs of magnesium insufficiency:

• Feelings of fatigue and weakness in your muscles
• Cramping or restlessness in your muscles
• Feeling anxious or nervous with possible palpitations and arrhythmias
• Constipation
• Elevated blood pressure
• Migraines
• Osteoporosis
• Developing kidney stones
• Developing diabetes

It is hard to correlate many of these symptoms with a drug that you have been on for a year or more. Most times doctors are looking for adverse events to happen within the first few months of drug therapy.

What You Can Do
Talk with your healthcare provider and find out what nutrients are being depleted from the drugs that you are on and take steps to replenish your body. If you are deficient in magnesium, look for magnesium glycinate, amino acid chelate, or citrate. Consider taking 600 mg per day in divided doses. The worst thing that can happen is that you get a loose stool. If that does happen, simply reduce the dose.

If you have hypertension you can often reduce you blood pressure without the use of medications. Diet and exercise, reducing salt intake, not smoking and weight loss can all significantly reduce blood pressure.

References

1. Pelton, R., LaValle, J, et al The Handbook on Drug Induced Nutrient Depletion, Lexicomp 2001.
2. Longstreet, DA et al. Rural Remote Health 2007, Oct-Dec;7(4). Epub2007 Oct 12.
3. Sharama A et al. J Indian Med Assoc. 2007 Jan;105(1):16,18,20.

[Ed. Note: Jim LaValle is an educator, clinician and industry consultant in the field of integrative healthcare. He is a licensed pharmacist, board certified clinical nutritionist and doctor of naturopathic medicine with more than 20 years clinical practice experience in the field of natural therapeutics and functional medicine. Named one of the "50 Most Influential Druggists" by American Druggist for his work in natural medicine, LaValle has authored 13 books, including his latest, Cracking the Metabolic Code. For more information, click here.]

Nutrition & Fitness: Stretch Your Hamstrings...Relax Your Mind By Matthew Furey

Years ago I heard it said that as we age the first thing to go is our flexibility. This then begs the questions: If you don't lose your flexibility, do you get older some other way? Or not at all?

The fact is that some very young people are as stiff as steel while some people I've trained with in China — men and women in their 70s, 80s and 90s are flexible as cats.

Last November, in Beijing's Tian Tan Park I watched a man stretch his hamstrings with his foot high on a tree above his head and his nose way past his knee. He was without a doubt a "senior" so I approached and asked his age.

"Eighty-four," he replied.
"What do you do to get so flexible?" I asked.
"I stretch everyday."
"Do you ever take a day off?"
"No," he said.
"How much time do you spend in this position?" I asked, noting that he'd not moved from his perch in a few minutes.
"Six minutes," he said.
"Do you do anything special to stay so flexible other than get into position?"
"I breathe into the muscle I'm stretching. I feel it melting and getting warm. And I tell the muscle to let go, to relax and unwind."
"Do you spend this much time in every stretch you do?"
"No. Only this stretch."
"Why so long in this stretch?"
"Because when you stretch your hamstrings you stretch your mind. You get more relaxation overall when your hamstrings are flexible."

This man's summation reminded me of what Lama Lar Short, co-author of Body of Light told me some years ago. "Emotional tension is stored in the hamstrings."

After talking to the man in Tian Tan Park I began to devote more than the typical one minute to stretching my hamstrings. On the first session I noted a deeper level of both physical and mental relaxation.

I then began putting some of my students on the same program for hamstring stretches. Straight across the board, they all reported the same benefits.

Just think how easy it would have been to assume there was nothing to learn from asking for the details of this one stretch. There was definitely MORE to it than met my eyes.

Yes, you will still get older even if you stretch, but your mind and your muscles can maintain flexibility and emotional well-being for as long as you consciously take care of them.

[Ed. Note: Martial arts and discipline titan Matthew Furey motivates thousands of people with his politically incorrect fitness, fighting and maximum success instruction. For more information, click here.]

Recipes: Greek Frittata with Spinach, Feta & Olives By Kelley Herring

This easy egg dish gets a savory spin with the fresh flavors of Greece. Both the eggs and the spinach provide lutein and zeaxanthin — nutrients that help to reduce the risk of age-related macular degeneration. Serve this sight-saving temptation with a salad of seasonal fruit for a light, yet nutrient-packed meal.

Serves: 4

Time to Table: 30 minutes

Healing Nutrient Spotlight
Lutein & Zeaxanthin
Excellent source of protein, riboflavin, selenium
Good source of calcium, vitamin B6, vitamin B12, folate

Ingredients
1 cup fresh organic spinach, chopped
8 pieces organic sun-dried tomatoes
2 ounces organic feta cheese, crumbled
1 tsp fresh, organic oregano
8 large organic kalamata olives, sliced in quarters
1 whole organic shallot, chopped
4 large organic egg whites
4 large organic eggs
1 tsp organic canola oil

Preparation
Heat oven to 425°F. Coat 4 small baking dishes with cooking spray. Set aside. Heat oil in a large pan over medium heat. Cook shallot until soft but not brown, 2 to 3 minutes. Add spinach; cook 2 to 3 minutes. Remove from heat. Lightly whisk eggs and egg whites in a bowl. Chop oregano, mix with feta cheese and add to eggs. Spoon into baking dishes and top with sun-dried tomato pieces and kalamata olives. Bake until firm in the center, 12 to 14 minutes.

Nutritional Information
168 calories, 10 g total fat, 4 g saturated fat, 0 g trans fat, 4 g monounsaturated fats, 1g polyunsaturated fat, 224 mg cholesterol, 442 mg sodium, 6 g carbohydrate, 1 g fiber, 3 g sugars, 13 g protein

Reference
Beatty S, et al. Invest Ophthalmol Vis Sci 2001 Feb;42(2):439-446.

[Ed. Note: Kelley Herring is the Founder & CEO of Healing Gourmet, a multimedia company that educates on how foods promote health and protect against disease. She is also the creator of Healing Gourmet's Personalized Nutrition Software and Editor-in-Chief of the Healing Gourmet book series published by McGraw-Hill, including Eat to Fight Cancer, Eat to Beat Diabetes, Eat to Lower Cholesterol and Eat to Boost Fertility. For more information, click here.]

__________________________________________________
These articles appear courtesy of Early to Rise’s Total Health Breakthroughs [Issue 02-01-08] which offers alternative solutions for mind, body and soul. For a complimentary subscription, visit http://www.totalhealthbreakthroughs.com/

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For all your Real Estate Interests look at The New Real Estate Source here.

"People and nations are forged in the fires of adversity." - John Adams

"Give me six hours to chop down a tree and I will spend the first four sharpening the axe." - Abraham Lincoln (1809-1865)

"The only real mistake is the one from which we learn nothing." - John Powell, self-help author

An Ancient Practice to Relieve Sinus Congestion

By Joseph McCaffrey, MD, FACS

A stuffy nose and sinus misery are all too common at this time of year. A lot of folks reach for over the counter remedies that may or may not help the symptoms but do nothing for the underlying cause.

Fortunately, there's an ancient practice that works great to relieve the sinus distress and improve your health without having to resort to drugs. But first I want to tell you about one over-the-counter treatment you should avoid like the plague -- decongestant nasal sprays.

These sprays work by constricting the small blood vessels in the nasal passages. As a result, the swollen mucous membranes shrink and congestion temporarily feels better. When the drug wears off, people tend to use the spray again. That's when the problem begins.

Your body very quickly adapts to the sprays, often within a few days. If you continue using them, the blood vessels will be normal size when you're taking them and overly swollen and engorged if you try to stop. The spray has had no lasting benefit and has created its own problem.

Instead of that, how about a method that has been around for over 2000 years and that modern studies (1) show is effective?

The method is saline nasal lavage -- that is, rinsing the nasal passages with a saline solution. Ayurvedic practitioners have recommended this for years and now more and more western physicians are as well.

Our nasal passages act like a filter for our respiratory system. Airborne debris, including pathogens and allergens, is trapped in a normally thin layer of mucus and cleared from the nasal passage. If the system is overwhelmed, the debris accumulates, the nasal passages are irritated and the misery begins.

Nasal rinsing helps restore balance by clearing built up material and restoring an environment that allows the mucociliary lining to do its job.

Although the lavage may seem a little odd at first, people soon become used to it.

The traditional tool is a netti pot -- a small pot, usually ceramic, with a spout that is inserted gently into a nostril to instill the solution. Many health food stores carry these. Alternatively, you could use a bulb syringe, which is available in most pharmacies.

The technique is essentially the same with either tool. First, mix a saline solution, using 1/2 to 1 tsp salt (I suggest canning or sea salt rather than the usual table salt) to 2 cups water. Some people find the solution more comfortable if they add a pinch of baking soda (not powder) since it also helps break up mucus.

You'll use one cup of the solution in each nostril. To rinse the right nostril, lean forward over a sink, turn your head to the right and then use the netti pot or the bulb syringe to gently instill the solution. The solution will run out the opposite nostril.

When you're done, clear mucus by gently blowing your nose. Now repeat on the opposite side.

If this all seems a bit too involved, you can find commercially packaged irrigation systems at many pharmacies and online. These will include either a premixed irrigation solution or a pre-measured packet to mix with water as well as a bottle or other method of doing the actual irrigation.

Simple saline sprays are also useful. Obviously, while these won't flush out mucus and contaminates the way a saline irrigation will, they do help maintain moist mucous membranes. This can be especially helpful in the dry months of winter heating.

If you have sinus problems, try these methods to see how soon you can be breathing easily.

Reference

1. Papsin B and McTavish A. Can. Fam. Physician 2003;49:168-173.

[Ed. Note: Joseph F. McCaffrey, MD, FACS is a board-certified surgeon with extensive experience in alternative medicine, including certification as a HeartMath Trainer. His areas of expertise include mind-body interaction and cognitive restructuring. Dr. McCaffrey strives to help people attain their optimum level of vitality through attention to all aspects of wellness.]

Natural Healing: Leaky Gut Syndrome: When Food Turns Toxic By Jon Benson

Are you enjoying a seemingly healthy diet, yet suffer from poor skin, a lack of energy, and constant fatigue? Do you still feel full four to five hours after a normal-size meal?

It may be that your gut is leaking. Literally.

Leaky Gut Syndrome (LGS),often referred to as intestinal permeability, is a far more common digestive disorder than most doctors and medical professionals realize. While there are several theories about the cause, if left untreated LGS can be a serious or even life-threatening health risk.

What we do know is that irritation or damage to the intestinal wall can cause porous spaces to open up. Toxins and bacteria will then seep through and enter the blood stream. This leads to a literal poisoning of the body.

Let's take a quick look at LGS, the function of the GI tract, and some natural means of restoring a healthy gut.

A healthy GI tract is responsible for the digestion of food and the absorption of these small digestive particles into energy your body uses to function. Carrier proteins carry nutrients (vitamins and minerals) to your bloodstream. From there, your body is literally fed the raw materials of life.

Here is a modern twist on an old saying: You are not what you eat -- you are what you digest and absorb. LGS can shut down the digestive process at the source and create a moderate to severe state of malnutrition in the process. It also interferes with the detoxification pathways that line your gut.

Often the result is the onset of chemical sensitivities. These sensitivities can lead to various allergic reactions, illness, and in rare cases death. The cascade of toxins also taxes the liver to the point that it can no longer filter normally benign substances.

So, what causes LGS? While researchers are not quite sure of the exact cause, they have some theories:

• The use of antibiotics and NSAIDs (such as ibuprofen)
• Excessive carbohydrate consumption
• Digestive enzyme deficiencies

Steps to Restore a Healthy GI Tract
What can you do to help restore a healthy GI tract and reverse LGS? As always, seek a doctor's advice to ensure your condition is in fact LGS. Once that diagnosis is confirmed, ask your physician about starting a healthy gut dietary protocol.

This involves the removal of all gluten-based foods (wheat, barley, oats, rye, and others), refined sugars, high-fat foods such as red meat, bacon and oils, and all caffeine and alcohol. This protocol should be followed for at least 21 days.

Along with this dietary protocol, talk to your doctor about the following healthy gut supplementation program. I developed this from various studies on supplemental nutrients for help with intestinal permeability.

1. L-Glutamine (5 to 20 grams per day). L-Glutamine is an amino acid that greatly aids stomach and digestive repair.(1)
2. Fish oil (2 to 4 grams per day). Fish oil's benefits range from heart health to restoring proper digestive function.(2)
3. Natural digestive enzymes. Plant and/or animal-based digestive enzymes can help relieve the burden on the pancreas and restore normal GI function.(3)

LGS can be reversed over time. If food allergies are present, a normal diet can often be resumed once "offending foods" are eliminated or reduced. In many cases, these foods are common allergens such as gluten-based grains, corn, and excessive refined sugar. However, a blood test for food allergies is recommended to ensure your long-term diet is a gut-friendly one.

References

1. Carli, F. et al. Clin Sci 1990; 78:6231-8.
2. Stark, J.M. and S.K. Jackson. J Med Microbiol 1990. 32(4): p. 217-21.
3. Gullo L. Digestion 1993;54(suppl 2):43–7.

[Ed. Note: Jon Benson is a lifecoach and nutrition counselor who specializes in helping individuals discover a life-altering mind/body connection. His work in the field of post-40 fitness and mental empowerment has helped countless thousands rediscover their youthful body and positive outlook.]

Healthy Living: Where to Turn When Your Doctor Can't Help By Jonny Bowden

Conventional medicine in the US is unsurpassed for the treatment of emergencies. As I've often said, if I'm in a train wreck, don't take me to an herbalist -- I'm going straight to Cedars Sinai.

But as good as conventional medicine is at emergency conditions, it is perfectly dreadful at keeping people healthy, or preventing them from getting sick in the first place. And it's only moderately good at treating chronic conditions -- those that linger on indefinitely, sapping your well-being and preventing you from being your best.

Is there somewhere else to turn for people trying to prevent disease or recover from chronic illness? The answer is yes.

A naturopathic physician offers another way of looking at disease, health and wellness. Let's say you have elevated blood sugar, or even pre-diabetes. A conventional doc will give you a drug to bring it down, but won't necessarily deal with the underlying cause.

A naturopath will look at what dietary and lifestyle factors are causing your high blood sugar in the first place, and try to change them. In the case of pre-diabetes, he may just keep you off meds altogether. This will avoid many of the side effects that may go with them.

You're more likely to walk out of his office with good instructions on how to follow a high fiber, low sugar, higher protein diet. And rather than walk out with insulin syringes, you'll be given a supplement regimen to follow.

You can trust a naturopath with your health. He or she is a medical professional who's been trained in seeing the patient as a whole person, rather than as a collection of symptoms. The best ones have been trained just as thoroughly as a medical doctor or osteopath.

In a few states they can legally prescribe drugs. First though, they'll treat patients with a combination of natural non-drug treatments including nutrition, herbal medicine, hydrotherapy, and acupuncture. If drugs are used, it will be as an adjunct to other therapies in a truly "integrated" approach.

A naturopath is a terrific choice as your general, go-to family doctor. They are especially effective at treating chronic conditions like asthma, allergies, food sensitivities, fatigue, adrenal burnout, and fibromyalgia. These are the conditions that conventional medicine doesn't know what to do with.

Many people also use naturopathic physicians as their gatekeepers, which is an excellent idea. They can determine when conventional treatment is needed as an adjunct and then help you find the best provider.

If you do consult a naturopath, it's important that you check out his or her qualifications thoroughly. A reputable naturopath will be a member of the AANP (American Association of Naturopathic Physicians) and licensed by their state.

[Ed. note: Dr. Bowden is a nationally known expert on weight loss, nutrition and health. He's a board certified nutrition specialist with a Master's degree in psychology. Dr. Bowden is also a life coach, motivational speaker, former personal trainer and author of the award-winning book, Living the Low Carb Life. His new book, The Most Effective Natural Cures on Earth was published in January 2008.]

Nutrition & Fitness: Don't Run Your ‘Ferrari' on Junk Fuel! By Anthony Colpo

If you've recently begun an exercise program, then congratulations! You have taken the first step in creating a healthier and more attractive you! As soon as you start an exercise program, your body begins the process of remodelling itself into a stronger, leaner, fitter, higher performance machine. It's the physiological equivalent of transforming a Volkswagen into a Ferrari!

But just as you wouldn't run a Ferrari on cheap low-grade fuel, you shouldn't attempt to create a finely tuned body on a substandard, nutrient-depleted diet. In order to rebuild and remodel itself, an exercising body requires extra nutrients for growth and repair. Here are some important guidelines to ensure you are receiving the nutrients you need and to maximize your training progress.

Don't skimp on protein. The protein you eat is used to help rebuild and repair muscle. Clinical studies have repeatedly shown that those involved in regular training require higher amounts than sedentary folks.(1)

Eat a nutrient-dense diet. In addition to protein, a healthy body requires vitamins, minerals, trace elements, and essential fatty acids. You won't find these nutrients in refined carbohydrates, refined vegetable oils, and the highly processed foods and beverages that contain them. These foods deliver an abundance of calories but are woefully insufficient in providing important micronutrients.(2)

Instead, start eating a Paleo-style diet based upon the nutrient-packed fresh foods that allowed humans to evolve: meats, eggs, seafood, non-cereal plant foods (especially green and yellow/orange vegetables), and nuts.

No matter how meticulous your dietary habits, I strongly recommend you consider supplementing your diet with fish oil, some extra magnesium, and a good multivitamin/mineral formula that includes selenium.

Promote muscle repair and strength pre- and post-workout. Before and after every workout, there is a window of opportunity to maximize muscle gains. Eat a serving of one of the following:

• A high-quality whey protein
• A branched chain amino acid (BCAA) formula
• A BCAA-rich essential amino acid formula

Numerous studies have shown that high-quality protein speeds muscle repair and promotes greater strength and muscle gains.(3-5)

After strenuous workouts, consume a drink containing carbs. This is the one and only exception to the "no sugary drinks" rule. After a workout, wash your protein/aminos down with either some fruit juice or a glucose- or glucose polymer-rich drink.

Numerous studies confirm that drinking carbohydrates immediately after a workout accelerates recovery and amplifies the strength and muscle-building effects of protein/amino acids.(6-8) Within 2 hours of consuming your post-workout drink, eat a solid meal.

Match Your Caloric Intake to Your Body Composition Goals. If you wish to lose weight, you must create a calorie deficit. In other words, your average daily calorie expenditure must be greater than your average daily calorie intake. Make no mistake: you can cut carbohydrate or fat intake as much as you want, but if you fail to establish a calorie deficit then you will not lose weight.(9,10) Gradually reduce your calorie intake until you begin losing weight at the rate of 1 - 2 pounds per week.

Conversely, if you wish to put on weight, then you must consume a calorie surplus. To ensure that the bulk of your weight gain occurs in the form of muscle and not unsightly fat, a regular weight-training program is an absolute must!

Put these research-proven guidelines into practice today and start sculpting your own high-performance body!

References

1. Campbell B, et al. Journal of the International Society of Sports Nutrition, Sep 26, 2007; 4: 8. Full text available at: http://www.jissn.com/content/pdf/1550-2783-4-8.pdf
2. USDA's nutrient database at http://www.nal.usda.gov/fnic/foodcomp/search/
3. Andersen LL, et al. Metabolism, February 2005; 54 (2): 151-156.
4. Cribb PJ and Hayes A. Medicine and Science in Sports and Exercise, 2006; 38 (11): 1918 -1925.
5. Koopman R, et al. American Journal of Physiology. Endocrinology and Metabolism, Apr, 2005; 288 (4): E645-653.
6. Bird SP, et al. European Journal of Applied Physiology, 2006; 97: 225 -238.
7. Jentjens R and Jeukendrup A. Sports Medicine, 2003; 33 (2): 117-144.
8. Ivy JL. Canadian Journal of Applied Physiology, 2001; 26 Suppl: S236-s245.
9. Grey N, Kipnis DM. New England Journal of Medicine, Oct 7, 1971; 285 (15): 827-831.
10. Leibel RL, et al. American Journal of Clinical Nutrition, Feb, 1992; 55 (2): 350-355.

[Ed. Note: Anthony Colpo is an independent researcher, physical conditioning specialist and author. Learn more about Anthony's latest book, The Fat Loss Bible, by clicking here.]

Recipes: Spicy Chipotle Deviled Eggs By Kelley Herring

A home-style favorite gets a Southwestern kick from Chipotle peppers. In addition to their low calorie appeal, eggs are also a rich source of lutein -- a nutrient that helps protect vision.

Serves: 24

Time to Table: 10 minutes

Healing Nutrient Spotlight
Lutein

Ingredients
12 large organic, omega-3 eggs
1/3 cup organic mayonnaise
1 tablespoon finely chopped canned chipotle chilies
24 fresh cilantro leaves
Sea salt (optional)

Preparation
Place eggs in large saucepan and add enough cold water to cover. Bring to simmer over high heat. Reduce heat to low; simmer gently 5 minutes. Remove from heat and drain eggs. Cover with ice and water and let stand until cold. Peel eggs and cut in half lengthwise. Spoon yolks into small bowl; arrange whites on a serving platter. Mash yolks with a fork in a medium bowl. Mix in mayonnaise, then chopped chipotle chilies. Season filling to taste with salt, if desired. Using pastry bag fitted with 1/2-inch-diameter star tip, pipe filling into egg whites. Cover and chill eggs at least 2 hours. Press 1 cilantro leaf into filling in each egg and serve.

Nutrition
48 calories, 4 g total fat, 1 g saturated fat, 0 g trans fat, 1 g monounsaturated fats, 1 g polyunsaturated fats, 106 mg cholesterol, 61 mg sodium, 0 g carbohydrate, 0 g fiber, 0 g sugars, 3 g protein

[Ed. Note: Kelley Herring is the Founder & CEO of Healing Gourmet, a multimedia company that educates on how foods promote health and protect against disease. She is also the creator of Healing Gourmet's Personalized Nutrition Software and Editor-in-Chief of the Healing Gourmet book series published by McGraw-Hill, including Eat to Fight Cancer, Eat to Beat Diabetes, Eat to Lower Cholesterol and Eat to Boost Fertility.]

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These articles appear courtesy of Early to Rise’s Total Health Breakthroughs [Issue 01-25-08] which offers alternative solutions for mind, body and soul. For a complimentary subscription, visit http://www.totalhealthbreakthroughs.com/

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