Quotes from Zig Ziglar's The Performance Planner, ©1986, 2004

"Man was designed for accomplishment, engineered for success and endowed with the seeds of greatness."

"When you do the things you need to do, when you need to do them, the day will come when you can do the things you want to do, when you want to do them."

"You gotta 'be' before you can 'do', and you gotta 'do' before you can have."

"One person with a commitment is worth a hundred who only have an interest." - Mary Crowley

"By the mile it's a trial, by the inch it's a cinch!"

"What you do off the job is going to be a determining factor in how far you go on the job."

"Don't let others rain on your parade - or don't be a SNIOP (Susceptible to the Negative Influence of Other People)."

"You can have everything in life you want if you will just help enough other people get what they want."

"Remember that what you get by reaching your destination is not nearly so important as what you will become by reaching your goals, because what you will become is the winner you were born to be."

"IF YOU WANT TO REACH YOUR GOAL,
YOU MUST SEE THE REACHING IN YOUR OWN MIND
BEFORE YOU ACTUALLY ARRIVE AT YOUR GOAL."

"Be a matter great or small, do it well or not at all." - Mama Ziglar

"Dog got to be man's best friend by wagging his tail, not his tongue."

"If you have enough push, you don't have to worry about the pull."

"A fool is quick-tempered; a wise man stays cool when insulted." - Proverbs 12:16

"It's nice to be important, but it's more important to be nice."

"Many marriages would be better if the husband and the wife clearly understood that they're on the same side."

"Take time to be quiet."

"Don't carouse with drunkards and gluttons, for they are on their way to poverty." - Proverbs 23:20-21

"You can never get ahead by trying to get even."

"A goal properly set is halfway reached."

"When you put faith, hope and love together, you can raise positive kids in a negative world."

"If you do not live the life you believe, you will believe the life you live."

"It's not what you've got, it's what you use that makes a difference."

"Some people find fault like there was a reward for it."

"Those people who look down on others are generally living on a bluff."

"Every choice you make has an end result."

"Be with wise men and become wise. Be with evil men and become evil." - Proverbs 13:20

"When you make people feel important, you will be important."

"You cannot be one kind of person and another kind of salesperson."

"You cannot make it as a wandering generality. You must become a meaningful specific."

"You never work for somebody else."

"People who have good relationships at home are more effective in the marketplace."

"Sometimes adversity is what you need to face in order to become successful."

"Hard work brings prosperity; playing around brings poverty." - Proverbs 28:19

"The best way for a salesperson to avoid being rejected is to never ask for the order."

"To build a healthy self-image, finish the job."

"You can't climb the ladder of success dressed in the costume of failure."

"You cannot perform in a manner inconsistent with the way you see yourself."

"You're really criticizing your Maker when you criticize what He did with you."

"Idle hands are the devil's workshop; idle lips are his mouthpiece." - Proverbs 16:27

"If you treat everybody like they're hurting, you'll be treating most in the proper way."

"Positive thinking will let you do everything better than negative thinking will."

"God don't sponsor no flops." - Ethel Waters

"Sow an action, reap a habit. Sow a habit, reap character. Sow character, reap a destiny."

"The way you see people is the way you treat them."

"You cannot tailor make your situations in life, but you can tailor make your attitudes to fit those situations."

"Learn to be wise and develop good judgment and common sense."

"If you don't see yourself as a winner, then you cannot perform as a winner."

"Success is dependent upon the glands - sweat glands."

"Telling the truth gives a man great satisfaction, and hard work returns many blessings to him." - Proverbs 12:14

"To build your self-image, you need to join the smile, firm handshake, and compliment club."

"A lot of people quit looking for work as soon as they find a job."

"A narrow mind and a fat head invariably come on the same person."

"If you treat your wife like a thoroughbred, you'll never end up with a nag."

"Wealth from gambling quickly disappears; wealth from hard work grows." - Proverbs 13:11

"If you go out looking for friends you're going to find they're very scarce. If you go out to be a friend, you'll find them everywhere."

"Nobody can make you feel inferior without your permission."

"You are the only person on earth who can use your ability."

"Failure is a detour, not a dead-end street."

"Failure is the line of least persistence."

"The best thing to do behind a person's back is to pat it."

"A fool thinks he needs no advice, but a wise man listens to others." - Proverbs 12:15

"We don't pay the price for success, we pay the price for failure."

"To be enthusiastic, act enthusiastic!"

"What you get by achieving your goals is not nearly as important as what you become by achieving your goals."

"There is absolutely no commission on a sale you almost make."

"Every job is a self-portrait of the person who did it."

"The wise man saves for the future, but the foolish man spends whatever he gets." - Proverbs 21:20

"Ask yourself a question: Is my attitude worth catching?"

"As long as you can laugh at you, it won't bother you when others laugh at you."

"There's a vast difference between standard of living and quality of life."

"Hardening of the attitudes is the most deadly disease on the face of this earth."

"Become a good-finder. Look for the good in others."

"Don't confuse activity with accomplishment."

"Efficiency is doing things right. Effectiveness is doing the right things."

"Logic will not change an emotion, but action will."

"When the outlook isn't good, try the up-look."

"A key in winning relationships is to let the other person feel important."

"You don't pay the price for success - you enjoy its benefits."

"Success is measured by what you do compared to what you could have done with what God gave you."

"When you're tough on yourself, life is going to be infinitely easier on you."

SEE YOU OVER THE TOP!

- Zig Ziglar

Are US Vitamin Recommendations Hopelessly Out of Date? - Part II

By Jonny Bowden, PhD, CNS

In Part I of this two-part article, I talked about a new set of recommendations for vitamins. Now let's look at some of the major minerals.

Part II: Minerals and Other Essential Nutrients

Don't assume that because a mineral isn't being featured in this article that it's not important. Manganese, potassium, iodine, molybdenum, boron -- all play an important role in health. But most high-quality multiple mineral formulas will contain enough of them for most purposes. However, like all the nutrients on this list, there are therapeutic uses for some that go beyond what you can get in a normal multiple, even a high-quality one.

Biotin, for example, is an essential member of the B-vitamin family. It can be very helpful in managing blood sugar problems in doses many, many times that of what you'd get in a typical high-quality B-complex supplement.

But because a discussion of all possible uses of each vitamin and mineral would fill a book, I'm going to limit this to just a half dozen of the best known (and most important).

Minerals

Calcium: Get ready for a developing controversy over the accepted calcium recommendations: they may have been too high! It's far better to reduce the calcium robbers in the diet like sugar and sodas which contain phosphoric acid, then it is to overload on calcium supplements.

The jury is still out on this one, but I'm happy with a range of 800-1200 mg daily of calcium for men and women, unless there's a special reason to take more. Remember, calcium citrate is much more absorbable than calcium carbonate (TUMS is utter crap), and the combination of calcium, vitamin D, and magnesium is best for strengthening bones.^1,2

Magnesium: According to one widely quoted Gallup poll, at least 72% of Americans are not getting optimal levels of magnesium, which is needed for a couple of hundred biochemical and metabolic processes. It's found in most vegetables and fruits, but take an extra 400 mg a day anyway.

Zinc: Zinc is the unsung hero of the immune system, not to mention how important it is for sperm production. (Oysters got their undeserved reputation as an aphrodisiac because they're high in zinc.) It's also eaten up alive by stress. Take at least 15 mg a day, but 25-50 mg is better.

Chromium: Chromium is a really important trace mineral which helps insulin do its job better, and is therefore very helpful in managing blood sugar. Although the current RDI for chromium is 120 mcg, I think most people will do well with 200-400 mcg a day, and possibly more if you've got diabetes, Metabolic Syndrome, or blood sugar problems of any kind.

Iron: You've probably seen vitamin formulas come in two flavors: "with iron" and "without iron". That's because unless you're a menstruating woman, you have no way of getting rid of this mineral -- and when it builds up in the body, it's really bad news -- especially when you're not taking in enough protective antioxidants. I never recommend iron supplements for men and rarely for postmenopausal women. Everyone else can get 15 mg a day in supplements, or just eat some eggs or liver.

Selenium: In my book, The Most Effective Natural Cures on Earth, I referred to this powerful mineral as "birth control for the hepatitis C virus". High cancer rates have been found when selenium levels are low. In China, selenium-deficient regions are known as the "disease belt". A large number of studies have shown that selenium reduces the incidence of tumors in animals.^3,4 And the relationship of selenium to the immune system is tremendous. Get 200 mcg a day.

Other Superstar Nutrients

Omega-3 Fats: They're not a vitamin or mineral, but I truly believe that if everyone in the US took omega-3's on a daily basis, our health as a nation would improve by a double digit percentage -- according to any metric imaginable.

Here's what's important to know: what's valuable about fish oil are two specific fatty acids called DHA and EPA. Only 1/3 or so of "fish oil" is actually DHA and EPA, so read the label and try to get at least 500-1000 mg of EPA/DHA daily. You can get that amount by eating fish a few times a week, taking gel caps, or using the actual liquid oil.

Note: Barlean's has a revolutionary new high EPA-DHA fish oil called Omega Swirl that's lemon flavored and awesome tasting. Even your kids won't mind it.

CoQ10: It's great for the heart, great for energy, and a powerful antioxidant -- and an excellent addition to a supplement program at a dose of at least 50 mg a day. Note well: if you are on a statin medication for cholesterol (like Lipitor or Zocor) you must -- repeat must -- supplement with this vitally important nutrient. The statin drugs deplete it and your heart will suffer. (If your doctor doesn't know this, I would change doctors.)

Statin users should take a minimum of 100 mg daily in a supplement, and some knowledgeable folks recommend up to 300 mg, especially if you have heart problems. Everyone else should be good with 50-100 mg.

Ginkgo Biloba: Ginkgo is not really necessary for everyone, but it's a powerful neuroprotective antioxidant that helps circulation -- especially in the brain. Not a bad idea for anyone over 40. Take 120 mg a day. Couldn't hurt.

Alpha-Lipoic Acid: You won't find much alpha-lipoic acid in food, but it's really a superstar supplement. Not only does it help control blood sugar and support the liver in detoxification, it also is a powerful antioxidant that helps "recycle" your vitamin C and vitamin E so that you get a double dose of antioxidant power.

Alpha-lipoic acid also causes the body to produce glutathione, one of the most important antioxidants and immune-stimulating chemicals in the body's arsenal. And because alpha-lipoic acid is soluble in both fat and water, it can move to all parts of the cells to neutralize free radicals.

Plus, it's the only antioxidant that gets freely into the brain. It might just be the perfect "anti-aging" supplement. Take 100 mg a day -- much more if you have blood sugar issues (diabetes) or liver problems (hepatitis).

Saw Palmetto: If you're a man over 40 and you make frequent night-time trips to the bathroom, pick up some saw palmetto. You probably have a harmless but annoying condition called benign prostate hyperplasia (enlarged prostate), and saw palmetto has been shown to help mightily.

Some cases of women's hair loss (but not all) are caused by the same biochemistry that causes BPH, so it's sometimes recommended to women as well. In any case, the dose is 320 mg a day, usually in two divided doses of 160 mg each.

In Summary

Let me be perfectly frank: I'm a big fan of supplements and probably take enough of them a day for you to think of me as an "extremist". I tell you that so you'll take what I'm about to say seriously -- supplements are not a substitute for food. It's true you can't get all the vitamins and minerals you need from food, but you also can't get everything you need for health from supplements either.

Much as I love them, supplements don't even begin to provide the myriad of phytochemicals, phenols, flavonoids (there are 4,000 flavonoids alone!), catechins, and other compounds that are in our most nutritious foods. And these compounds -- many of them still undiscovered -- work synergistically in mysterious ways that we haven't begun to completely understand.

So eat food. Real food. Food your grandmother would have recognized as food. Food with color. Food that spoils. Food you could have hunted, fished for, gathered, or plucked if you lived on the African savannah in the Paleolithic era. It's still around -- you just have to look for it. When last seen, much of it was hanging out in the outer aisles of your supermarket. It's the stuff that doesn't come with a bar code.

Eat real food in addition to taking the supplements I've suggested above, and -- at least physically -- you should have a healthy, robust life.

The rest is up to you.

References

1. http://www.thehealthierlife.co.uk/natural-remedies/minerals/take-calcium
   -bone-health-00873.html
2. http://www.nutritional-supplement-guides.com/calcium-supplement.html
   
3. Bjorkhem-Bergman L et al. Carcinogenesis 2005 26(1):125-131.
4. http://lpi.oregonstate.edu/f-w97/selenium.html

[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 and the author of five books including The 150 Healthiest Foods on Earth. His latest book is The Most Effective Cures on Earth.For more information, click here.]

Healthy Recipes: Chicken and Artichoke Heart Salad By Laura B. LaValle, RD, LD

This versatile chicken salad recipe is an easy, delicious way to use leftover chicken. The finished salad can be served on rice crackers as an appetizer, spooned into lettuce leaves as a low-carb sandwich wrap, or enjoyed as an elegant luncheon entrée.

• An excellent source of vitamin C and niacin
• A good source of vitamin B6 and selenium

Ingredients:*

3 cups leftover cooked chicken (or 2 to 3 raw chicken breasts, cut up into chicken tender-sized pieces for cooking)

1/2 cup organic mayonnaise
114-oz. can organic artichoke hearts, chopped (about 1 1/2 cups)
1 1/2 cup cooked cauliflower or vegetable of your choice, chopped
1 clove garlic, minced
1 tsp. grilling seasoning
Sea salt and pepper to taste
2 T. fresh lemon juice, or to taste

*Use all organic ingredients for optimal nutrition.

Directions:

If starting with raw chicken breasts, cook them on top of the stove in just enough olive oil and butter to cover the bottom of a skillet. (I prefer to buy them already sliced into chicken tender-sized pieces as they cook more quickly). Sprinkle the grilling seasoning on them while they are cooking.

While chicken is cooking, steam the cauliflower to desired tenderness. When both chicken and cauliflower are done, remove from heat and allow to cool. Meanwhile, cut artichokes into bite-sized pieces, sprinkle with lemon juice, and toss lightly. Cut the cooled chicken and cauliflower into bite-sized pieces and add the chopped artichokes. Stir in mayonnaise, minced garlic, desired salt and pepper, and it's ready to serve.

Recipe Nutrient Analysis: 220 calories, 14 g total fat, 2 g sat fat, 1 g monounsaturated fat, 45 mg cholesterol, 5 g carbohydrate, 2 g fiber, 1 g sugar, 17 g protein, 15 IU vitamin A, 5 mg niacin, .2 mg vitamin B6, 14 mg vitamin C, 12 mcg folic acid, 300 mg sodium, 140 mg potassium, 15 mg magnesium, 12 mcg selenium

Recipe from the kitchen of Laura B. LaValle.

[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.]

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These articles appear courtesy of Early to Rise’s Total Health Breakthroughs [Issue 05-27-08] which offers alternative solutions for mind, body and soul. For a complimentary subscription, visit http://www.totalhealthbreakthroughs.com/

Are US Vitamin Recommendations Hopelessly Out of Date?

By Jonny Bowden, PhD, CNS

In Part I of this two-part article, we'll talk about vitamins. In Part II, we'll tackle minerals and some of the superstar nutrients (like omega-3's) that don't fit into either category.

Part I: Vitamins

Ah, it was so simple back in 1941. That's when the first RDAs (Recommended Daily Allowances) for vitamins first came out. Clear little easy-to-understand numbers that let you know how much of a vitamin you needed to prevent a deficiency disease (like rickets or beri-beri). It was the vitamin equivalent of having three television stations to choose from. I like to call the RDAs "Minimum Wage Nutrition".

Then people began to get the idea that vitamins might do more than just prevent scurvy and rickets. They might actually have a role in preventive medicine and general health -- helping to stave off cancer, heart disease, osteoporosis... actually, just about any condition you can name.

And all hell broke loose.

First we had the revised RDAs which morphed into the RDIs (Reference Dietary Intakes) and the DRIs (Dietary Reference Intakes). And let's not forget the AIs (Adequate Intakes) and the ULs (tolerable upper limits). My head spins just thinking about it.

And don't forget that, like any government approved recommendation, these numbers represented averages and compromises. They changed depending on your sex, your age, and whether or not you were pregnant. And there was hardly unanimity of professional opinion about them in the first place.

I thought you should know all that because coming up with a new and improved list of vitamin and mineral recommendations is a job worthy of a PhD thesis. (In fact, it's harder. One of the brightest nutritionists I know actually tried to do his PhD thesis on creating a consensus for modern vitamin and mineral recommendations and ultimately threw up his hands -- it was just too staggeringly a difficult a task. I think he ultimately decided to do something a little easier, like astrophysics.)

Even the most brilliant list of new and improved recommendations would have enough asterisks for exceptions, cautionary notes, medical conditions, and special cases to make the number of earmarks in the average 900-page congressional bill look like a pittance.

Virtually every disease I can think of will have special requirements different from those below (usually higher, but sometimes lower!). Under a lot of stress? It's a different ballgame. Got kidney stones? Heart disease? Liver problems? Cognitive impairment? PMS? Are you breastfeeding? Menopausal? The list goes on. And on. And on...

So with that said, here's my best guess about how to put together a daily vitamin and mineral regimen for general health. I'll leave out the asterisks -- but understand that everyone is different and different conditions or situations demand different combinations.

I'm also leaving out the tremendous number of herbal remedies that might be useful, but in Part II, I'll throw in a couple of "designer nutrients," some trace minerals, and an herb or two that aren't on any of the RDA, RDI or DRI lists but would make good sense to take anyway.

Vitamin A: You rarely have to take this by itself because it's found in most multi-vitamins. It's a great immune system booster and important for the reproductive function and the eyes. Look for between 3000-5000 IUs daily.

Vitamin B Complex: The B's include thiamin (B1), riboflavin (B2), niacin (B3), and vitamins B6 and B12. Each has different strengths and overlapping circles of influence in the body. I consider a 50-mg B complex (or equivalent in a multi) to be a really good insurance policy.

There are many times you might want to use an individual B vitamin therapeutically, in which case it's still best to take the B complex and then take the "therapeutic" B separately at a different time. For example, PMS responds really well to a higher dose of vitamin B6, usually along with magnesium and evening primrose oil. But 50 mg across the board is a good basic intake.

Folic Acid: Folate (or folic acid, which is the synthetic version of folate) is grouped with the B vitamins. The folic acid form you see in supplements is actually better absorbed by the body than the kind found in food. I can't overstate enough the importance of this vitamin, which not only helps prevent birth defects, but can improve mood and brain function -- and has virtually no toxicity. It also helps lower a toxic compound called homocysteine. In my view, the absolute daily minimum should be 800 mcg, but you can certainly take more.

Vitamin C: Don't make the mistake of believing the bad press vitamin C got recently because it didn't cure the common cold. That would be like thinking golf clubs were useless because you can't play tennis with them. The number of metabolic functions this powerful antioxidant and cancer-fighting nutrient performs has filled more than a few books. The human body can't manufacture its own vitamin C so we must get it from the diet. Take at least 500 mg a day, but you won't go wrong with up to 2,000.

Vitamin D: Even the conservatives are beginning to realize they underestimated this powerhouse vitamin when they put together the recommendations. It has anti-cancer properties, enhances performance, and helps get calcium into the bones.

Vitamin D deficiency -- which is epidemic -- plays a role in causing 17 varieties of cancer as well as heart disease, stroke, hypertension, autoimmune diseases, diabetes, depression, chronic pain, osteoarthritis, osteoporosis, muscle weakness, muscle wasting, birth defects, and periodontal disease. Take at least 1000 IUs a day (which is what the Canadian Cancer Society recommends during the winter).

Vitamin E: Ignore the negative reports and badly designed studies which have been completely discredited. This is a powerful antioxidant with multiple benefits. For most purposes 400 IUs is a good dose to aim for. But note well: vitamin E has eight components, and up till now most supplements have contained only one of them -- alpha-tocopherol -- which may turn out to be one of the least important.

Look for supplements that have plenty of gamma-tocopherol, or at least contain what's called "mixed tocopherols". That way you'll know you're getting some gamma. Leave the exclusively alpha-tocopherol version alone.

Vitamin K: This vitamin has a huge role in maintaining healthy bones. It's found in all the green vegetables, and the body actually makes it, so this is one of the ones you don't need to worry too much about supplementing with. It's nice when it's included in a multiple and you'll often see it in the better bone formulas. For once, the RDIs are accurate: 80 mcg is fine.

Next week: minerals, omega-3's and "specialty" nutrients. Stay tuned!

[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 and the author of five books including The 150 Healthiest Foods on Earth. His latest book is The Most Effective Cures on Earth.For more information, click here.]

Healthy Living: Avoid Gum Disease with these Healthy Habits By Dr. Joseph R. Simaie

Can healthy lifestyle habits also promote dental health? More specifically, can a combination of regular exercise, weight control, and a healthy diet prevent gum disease? Gum disease is the inflammation of the gums and the bone around the teeth, caused by overload of bacteria under the gums. According to the American Dental Association, it is the #1 reason for tooth loss in the US.

Researchers at Case Western Reserve University posed that question in a study and came up with some surprising answers.¹ The study collected data on more that 12,000 subjects who participated in the third US National Health and Nutrition Examination Survey. For each subject, three "health-enhancing" behaviors were assessed:

1. Getting regular exercise
2. Maintaining a normal body weight
3. Maintaining a "high quality" diet

When the data were compared to the incidence of gum disease nationwide, the results showed that gum disease:

• Was reduced by 16% in people who engaged in one of the above health-enhancing behaviors
• Was reduced by 29% in people who engaged in any two behaviors
• Was reduced by 40% reduction in those people who engaged in all three behaviors

There is a multitude of factors explaining why the researchers found these results, but nevertheless, it seems that leading a healthy life style is also good for your teeth and gums.

Reference

1. Al-Zahrani , E et al. Journal of Dentistry, 33(9), 703-710.

[Ed. note:Dr. Joseph R. Simaie is an implant and restorative dentist, in Beverly Hills, CA. In addition to restoring smiles, his office is on the forefront of practicing preventive dentistry. Dr. Simaie is an assistant clinical professor at University of Southern California School of Dentistry, and also serves on several dental boards.]

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These articles appear courtesy of Early to Rise’s Total Health Breakthroughs [Issue 05-23-08] which offers alternative solutions for mind, body and soul. For a complimentary subscription, visit http://www.totalhealthbreakthroughs.com/

Do You Own Your Business -- or Does It Own You?

Hal looked tired. He had been working almost nonstop for a month, running between his office in Honduras, his jobs in Central America, and his second home in Canada. Tonight, he was in Delray Beach, Florida, and was talking to me about a development project in Nicaragua.

"You shouldn't be working this hard," I told him.

He agreed. But he'd been putting in these kinds of hours for more than 20 years. His business was getting bigger every year, yet he wasn't looking any better for it.

We talked about the project. He showed me his plans.

Hal is a very talented designer. He is in great demand in Central America, where his colorful, creative Caribbean-flavored designs have been very successful. And Hal is an impressive guy -- bright, articulate, accomplished.

What I most admire about him is that he changed his career about 20 years ago and started a business doing something he loved. He didn't have any preparation or education that would make it easy for him. He wasn't an architect and hadn't worked for an architectural or design business. But he woke up one day and told himself that if he wanted to be happy he needed a new career. So he got one.

In the years that have transpired since then, he has designed and built dozens of great buildings and commercial projects. With a partner, he virtually transformed a small fishing port on the Great Lakes into a thriving, upscale village.

He's done all that -- but he's still working too hard. And -- in my view, at least -- he's not making enough money.

That's what I thought -- and so that's what I told him.

"You started with nothing, and you've built so many beautiful things. You know all sorts of interesting people, have friends all over the world, and enjoy a lifestyle most people can only dream of. Your success has come from providing your clients with great value at very reasonable rates," I said.

He agreed.

"But now you have to ask yourself: 'Am I the owner of a valuable business -- or am I the most valuable and most overworked employee of a business I happen to own?'"

It hit him right between the eyes.

This is a common problem with people who start and build their own businesses. They do the heroic work of creating something out of nothing, take the financial and emotional risks of failure, work endless hours to make ends meet, and finally get to see the business grow. Only to discover -- very late in the game -- that the business isn't giving them all they had hoped for when they started out.

What do they have?

a higher income
a higher standard of living
a sense of accomplishment
more control over their work product

That's a lot to get in life. Hal and others in his position are better off than they would be as employees. But there are two important things they don't have:

1. more free time
2. an asset that can be sold for a great deal of money

How do you tell if you're in that same position? Answer the following questions:

1. Could you sell your business for a lot of money? Enough to retire on?

2. Could you sell it in less than a year?

3. If you decided to stop working next month, would your employees be able to run your business without you?

4. If your customers discovered that you were no longer actively working, would they continue patronizing your business?

If you answered "yes" to all of the above questions, congratulate yourself. You are the owner of a valuable business. If you answered "no" to most of them, you need to consider the advice I gave to Hal:

Make yourself less important.

It is gratifying to know that your customers want you on the job -- but as long as they feel that way, you are tethered to their schedule. If you want to be able to control your own time -- to come to work when you wish, leave when the whim to do so hits you, and take long, worry-free vacations -- you must become replaceable. There is only one way to do that: Find someone who has the potential to do good work and set him on a course that will eventually lead to his replacing you as the most valuable person in the business. And don't stop when you find one superstar. Two is better. Three is heaven.

Charge more.

If your business is growing (like Hal's) and the need for your product gets greater every year, increase your price. It's not just a question of supply and demand. As the years have gone by, you've almost certainly improved quality. Charge for that. And, while you're at it, charge for cost-of-living increases. If you're in the service business, one thing you can do along the way is create a tiered fee structure: Charge a higher fee for your personal services, a medium fee for those of your next-in-line, and a bargain fee for the new recruits. As everyone gains experience, adjust their fees accordingly.

Make your business more institutional.

At present, the business may be built around you -- your personality, your predilections (see "Word to the Wise," below), and your name. Begin to change that. The goal is to transform the organization from one that is personality-based to one that is driven by systems and/or ideas. This is a difficult challenge -- perhaps the most difficult of all -- but it is essential if you want to sell your business, as a business, sometime in the future.

---

Today's Action Plan:

I wrote about these particular strategies in past ETRs -- and will write about them again. If you are a business owner and don't enjoy what you do, your goal, today, is to figure out whether you own a valuable business or work for one -- and, if the latter is the case, to rough out a game plan for transition based on the three strategies outlined above.

---

In Football or Business, Success Comes From Strong Leaders
by Charlie Byrne for Early to Rise

You probably know that the Dallas Cowboys won't be playing in the Super Bowl this weekend [from Wednesday, January 28, 2004]. But this past season, under new head coach Bill Parcells, they were transformed -- from a bunch of fourth-place losers expected to go nowhere into a 10-6 playoff team. Parcells also brought winning programs quickly to the Giants, New England, and the Jets.

In a Harvard Business Review interview, Parcells explained his three rules for turning around an organization:

1. Don't wait to earn your leadership. Establish it right away by showing that you're in charge.

"On the first day of training camp, I laid it on the line: I told everyone that losing would no longer be tolerated. Players who were contributing to the team's weak performance would be given a chance to change -- and if they didn't change, they'd be gone."

2. Confrontation is healthy. If you want to get the most out of people, you have to apply pressure.

"I've found that people like the direct approach. I have many players come back to me 10 years later and thank me for putting the pressure on them. They say what they remember most about me is one line: 'I think you're better than you think you are.'"

3. Break the losing habit. To build confidence and charge the air with success, Parcells initially sets small, easily achievable goals for his players. (This is a technique we described in Message #1039.)

"When you set small, visible goals, and people achieve them, they start to get it into their heads that they can succeed. They break the habit of losing and begin to get into the habit of winning. When we start acting in ways that fulfill these goals, I make sure everybody knows it. I accentuate the positive at every opportunity."

It's no coincidence that Parcells' teams consistently perform above outside expectations. Good organizations -- of all kinds -- begin and end with a strong leader.

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It's Good to Know: How Freud Organized His Day

Sigmund Freud's biographer, Peter Gay, tells us that when Freud was in his 50s, he typically went to bed at 1 a.m., rose at 7 a.m., saw analytic patients from 8 a.m. until noon, dined with his family at 1 p.m., and then walked in the city, where he bought cigars and ran errands. He began appointments again at 3 p.m. Sometimes, he saw patients until 9 p.m. After supper, he liked to play cards, read, and write.

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Word to the Wise: Predilection

"Predilection" (pred'l-EK-shun) is another word for "preference."

Example (as used in today's main message, above): "At present, the business may be built around you -- your personality, your predilections, and your name. Begin to change that."

Michael Masterson
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These articles appear courtesy of Early to Rise [Issue #1050, 01-28-04], the Internet's most popular health, wealth, and success e-zine. For a complimentary subscription, visit http://www.earlytorise.com/.

"Don't gimme none o' that jibba-jabba!" - Lawrence Tureaud (Mr. T)

"The entrepreneur is essentially a visualizer and an actualizer. He can visualize something, and when he visualizes it he sees exactly how to make it happen."

Robert L. Schwartz

Keep Your Workers in Shape with "Sprints"

Give your employees generous deadlines, and tasks will expand to fit the time allotted. Provide shorter deadlines, and the office will always be humming. In a recent conversation, ETR's senior staff writer, Charlie Byrne, who is in training for a marathon, illustrated the point with this non-business parallel:

"While the primary goal of most beginning marathoners is to simply finish, after several successes, you want to start finishing faster. Doing occasional short but fast sprints trains your body and brain to know what additional speed 'feels like.' When you return to the more typical longer, slower workouts in the following days, you start picking up the pace -- because what used to be a normal pace suddenly feels slow. Then, on race day, your body and mind 'remember' what that speed felt like, and what the distance feels like -- and, with any luck, you combine them into a winning formula."

So, if your business often deals with lengthy projects, you should periodically train your employees for the "long race" by creating some "sprints" for them. I'm not just talking about daily or weekly milestones within the extended project. I mean short tasks that your team can complete readily in several hours or a day.

Afterward, you'll probably find that the pace of their "regular work" will be just a bit livelier.

Michael Masterson
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This article appears courtesy of Early to Rise [Issue #1039, 01-13-04], the Internet's most popular health, wealth, and success e-zine. For a complimentary subscription, visit http://www.earlytorise.com/.

"Many have been ruined by buying good pennyworths [bargains]."

Benjamin Franklin

"Entrepreneurs are risk takers, willing to roll the dice with their money or reputation on the line in support of an idea or enterprise. They willingly assume responsibility for the success or failure of a venture and are answerable for all its facets."

-Victor Kiam

How to Become a Chicken Entrepreneur

By Michael Masterson

I firmly believe that one of the best (or possibly the best) ways of growing wealthy is to start your own business. And while I'm all for taking on a limited amount of risk, I'm not about to recommend that you jump ship in the hopes that you can build a raft while struggling to stay afloat. That's where my principle of "chicken entrepreneurship" comes in.

Chicken entrepreneurship figures heavily in my latest book, Seven Years to Seven Figures. It has certainly helped many of my friends and colleagues build seven-figure incomes. But that doesn't explain the concept.

A reporter for CNNMoney who recently reviewed my book Automatic Wealth for Grads ... and Anyone Else Just Starting Out was particularly interested in chicken entrepreneurship. He had lots of questions for me. And I hope my answers can help you figure out how to navigate the tricky transition from "job" to "career."

1. What does being a "chicken entrepreneur" mean?

A chicken entrepreneur is somebody who keeps his day job while he gets his ideal job going at home in the evenings and on weekends. He is an entrepreneur, because he is taking the initiative to start his own business. He is chicken, because he's not willing to quit his current job and lose the income. The compromise he accepts is that he will have to work 60 to 90 hours a week for several years before he can either abandon his great idea or fire his boss.

The term "chicken entrepreneur," by the way, was not my coinage. I heard it many years ago. I didn't like it, but I recognized that it applied to me.

In Seven Years to Seven Figures, I expanded the term to include employees of a company who, by virtue of extraordinary performance, earn their way into of the position of managing a product or division that is their own. They are still employees, but they operate autonomously and share in the wealth they create for the company.

I have been both kinds of chicken entrepreneur in my career ... and I liked them both.

2. What does it take to manage your business while still keeping your day job?

It takes discipline, faith, integrity, hard work ??? and a very understanding family. It's not easy to work a full day at the office (9 or 10 hours) and then go home at night to put in time on your own project. The competition for your time can become intense. But if you create a plan and follow it in an orderly fashion, you will eventually succeed.

3. What tips can you offer for people interested in trying chicken entrepreneurship?

As I say in Seven Years to Seven Figures, start a business you know something about - a business that is based on some interest you have. And if you want to do something different, take the time to learn about that business from the inside out. That means getting yourself some part-time work in the industry in which you intend to compete.

To succeed in any business, you must know certain things very well. You must understand, for example, what kinds of products the marketplace desires and what price points are "sweet." You must know how those first sales are made - what specific marketing techniques are employed to generate a sale without spending too much money acquiring the customer. You must understand the "back end" of the business (how to upgrade a new customer into buying vertical, higher-margin products). And you must become competent at the basic business skills: marketing, salesmanship, and negotiation.

4. What common pitfalls should be avoided?

There are several.

The most common is dictating to, rather than listening to, the market. New entrepreneurs often waste precious time and effort hoping to bring something brand-new and exciting to the marketplace. If the product doesn't exist, there is usually a good reason for it. It's better to be a chicken at product development, too. Start off with a better or cheaper version of a product that is already proven to be in demand.

The next-biggest mistake new entrepreneurs make is spending too much time and money on non-essential pursuits. The fundamental activity of a business is the commercial transaction. Natural-born entrepreneurs know that their best chance of success comes when they devote 80 percent of their initial resources to making the first sale. Forget about business cards and fax machines. Get that sale made.

5. Who is best suited for this approach?

Entrepreneurs have one quality that other people lack: brass loins when it comes to risk. Otherwise, they are pretty much the same as everyone else. Anybody who has modest intelligence and the qualities mentioned above (drive, tenacity, integrity, etc.) can be a chicken entrepreneur. That's what's so nice about it. You don't have to have the moxie.

6. When, if ever, do you have to choose between jobs?

That's the easiest question to answer. When your own business is up and running and bringing you a larger personal compensation than your paycheck, you have to ask yourself only one question: Do I like running this business? If the answer is yes, walk into your boss's office and tell him, "See you later!"

Today's Action Plan: Are you ready to take the leap and start your own business? Becoming a chicken entrepreneur allows you to ease out of your dead-end or unsatisfying job and slowly but surely build your own profitable business.

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Word to the Wise: Moxie

"Moxie" (MOK-see) is "nerve" - the ability to face difficulty with spirit, determination, and courage. Originally, "Moxie" was the trademarked name of a soft drink.

Example (as I used it today): "Anybody who has modest intelligence and the qualities mentioned above (drive, tenacity, integrity, etc.) can be a chicken entrepreneur. That's what's so nice about it. You don't have to have the moxie."

Michael Masterson
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These articles appear courtesy of Early to Rise [Issue #1826, 09-05-06], the Internet's most popular health, wealth, and success e-zine. For a complimentary subscription, visit http://www.earlytorise.com/.

What's the Possible Link Between Seasonal Allergies and Suicide?

By James LaValle, R.Ph, CCN, ND

Anyone who suffers from seasonal allergies knows how depressing it is to experience trouble breathing for weeks at a time. But did you also know that science is uncovering a close relationship between those same seasonal allergies and suicide?

A major study, funded by the National Institute of Mental Health examined the relationship between allergies and a history of both "suicide ideation", i.e., thinking about suicide -- all the way up to creating a detailed plan, and actual suicide attempts.¹

In addition, surveys of almost 10,000 research subjects showed a "positive and significant correlation" between allergies and suicide.

Many people might find a relationship between allergies and suicide to be surprising, but I don't. And that's because there's a strong relationship between your gut and your brain. Many of the neurotransmitters that affect your mood aren't manufactured only in your brain. They're also made in your gut -- and that means that your gut health and your emotional health can be closely related.

A healthy intestinal system maintains a "barrier" that keeps the by-products of your digestion where they belong. A robust population of "probiotics," the "good" bacteria assists in the proper digestion of your food, helps control the levels and the activity of potentially harmful bacteria, and keeps resident colonies of "yeast" in check.

Our good bacteria are also needed to direct the production of barrier proteins that keep the intestinal linings from allowing the passage of undigested proteins and other substances into the bloodstream.

When your population of probiotics decreases, pathogenic bacteria no longer just pass through the intestines -- but can take up residence there. At the same time, yeast colonies can begin to overpopulate the gut, with their byproducts damaging the intestinal tissue.

Left unchecked, the combination of byproducts from the bad guys and under-activity from the good guys can become so extensive that it can lead to a condition known as "leaky gut."

What does this mean? Proteins and protein fragments, some of which are "psychoactive," can cross over the (broken) barrier into your bloodstream. (Nutrients are the only substances that are supposed to be absorbed from your gut into your bloodstream to feed your cells.) And what's in your bloodstream can then also cross over the blood-brain barrier and affect the function of your brain.

My personal belief is that the dramatic rise in the incidence of allergies in both children and adults, and the general decline in our gut health, are directly related. Allergies are "born" in your gut, and as the study above indicates, they are nothing to mess around with.

One of the biggest factors in declining gut health is the pattern of drug use in the United States. The other is a general lack of dietary sources of "probiotics." The combination of the two can leave you vulnerable to serious consequences.

We are now several generations along into the heavy --and many believe indiscriminate -- use of antibiotics. Antibiotics are designed to kill bacteria, and they don't know the difference between "good bacteria" and "bad bacteria." So when you take an antibiotic, you are killing off your probiotics along with whatever was causing the infection you were trying to treat.

This seriously compromises your intestines' ability to do their job. Good flora are responsible for keeping other microorganisms under control and maintaining a healthy balance between the "good bacteria" and potentially problematic populations of yeast.

But it's not just antibiotics that can impact intestinal integrity. Anti-inflammatory NSAIDs taken to reduce the pain of osteoarthritis, acid blocking drugs for indigestion, oral contraceptives, and chemotherapeutics can all damage or disrupt healthy bacterial flora.

Any shift away from a healthy balance in your intestines will only increase in severity over time -- unless you intervene. There are excellent supplements you can take on a daily basis to support your intestinal flora. The importance of these is just coming onto the radar for most clinicians.

What is the take away message? Your gut health is not only vitally important to your overall immunity and the prevention of allergies, it is important for emotional stability and mental well being. In my clinic, we see allergies as an indication that we have some work to do. The first thing we do is take steps to reduce yeast and replace gut flora. If you have a history of seasonal allergies and/or food allergies, I would seek out a practitioner that can help you work on rebuilding a healthier intestine.

To work preventatively, we can all benefit by following a two-part strategy. First, try to limit your use of drugs that have a negative impact on intestinal health, and consider trying some natural products that may cause less disruption to your healthy metabolism. For instance, natural products like MSM and boswellia may be an effective alternative to NSAIDS, or at least help you greatly reduce your reliance on them.

And second, take positive measures to keep your intestinal flora balanced and healthy. Any time you need a course of antibiotics, you should always take probiotics afterwards to replace your good bacteria. I recommend "probiotics" as part of a regular program of supplementation.

Reference

1. American Psychiatric Association 161st Annual Meeting: Abstract NR2-030. Presented May 5, 2008.

[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.]

Cutting Edge Fitness: 5 Innovative Ways to Train without Going to a Gym By Carlo X. Alvarez

You get home from a long day of work and the last thing you want to do is drive to a gym, so you say, "maybe tomorrow". Well, those days are over because now all you need is your living room and a few cost-effective tools that can be found at any sporting goods store.

In later articles, we will introduce you to the vast world of training that can be done at your bedside when you wake up in the morning, or at night while watching your favorite television show. For now, here is a preview of the cool new ways to train.

• Resistance Bands: Resistance bands are quickly becoming one of the best ways to train due to their variable resistance and the fact that literally hundreds of exercises from strength training to flexibility, can be done with them,.
• Body Weight Training: When you think of using your own body weight for training, the most common preconceived notion is that it doesn't look very difficult. On the contrary -- mastering your own body is a key step on the road to using external forces for resistance such as dumbbell or free weight training.
• Plyometric Training: Also known as jump training, plyometrics is a sure way to boost heart rate and metabolism to the max. Once a base strength foundation has been developed, it has been proven that light to moderate jump training can improve tendon, ligament, and muscle strength of the lower leg.
• Physioball Training: Also known as stability ball, this form of training like band training, has gained enormous attention -- and for good reason. It is a very simple, cost-effective tool with which you can perform a plethora of exercises.
• Yoga Exercises: By far, the most relaxing form of the above-mentioned training, yoga focuses on total body relaxation and flexibility. A yoga mat is all that is required, and you will be well on your way to waving good-bye to joint pain, thanks to your newly found flexibility.

[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. To learn more, click here.]

Healthy Nutrition: An Allergy Preventive Diet By Laura LaValle, RD, LD

In recent years, we have seen both food and seasonal allergies dramatically increase in adults. Allergies are an indication of gut health, and may be a sign of internal inflammation. They are intimately involved with our immune system, and can even progress into chemical sensitivities and autoimmune conditions like Sjogren's Syndrome, Lupus, and MS. Allergies can also be an underlying cause of sleep apnea.

In the February 19 issue of THB, I discussed how to use an elimination diet to help detect food allergies/sensitivities. But there are some changes you can make to your diet to help prevent food allergies or sensitivities from happening in the first place.

The single most important measure you can take is to preserve and balance your "good" intestinal bacteria. You can do this by limiting your intake of sugary foods to prevent the overgrowth of intestinal yeast.

Because we have yeast organisms that reside in our gut, a diet that is high in sugars can promote yeast fermentation. In much the same way as baker's yeast will ferment bread dough or brewer's yeast will ferment grains into alcohol, intestinal yeast will ferment ingested sugars in the gut.

This not only produces an excessive amount of gas, but also increases the byproducts of yeast that are harmful to intestinal cells. In addition, sugar can actually promote the growth of the yeast population in your gut -- something that makes sense when you consider than any organism flourishes with an abundant food supply.

You can help keep yeast from over-proliferating by limiting their "favorite" food sources -- like desserts, soft drinks, juices and candy. Fruit is also high in natural sugars, and if you eat too much of it, it can also contribute to yeast proliferation. Keep to a reasonable 1 to 2 servings a day.

Another helpful measure you can take is to eat foods that contain natural sources of beneficial lactic acid producing bacteria, such as acidophilus. When you study the diets of other cultures, you often find that most have sources of foods that contain beneficial bacteria. They call these fermented foods.

Fermented foods are good for you because they contain lactobacilli bacteria, which actually help improve your digestion. Sauerkraut is a good fermented food, if it is traditionally made, as are Asian foods like Korean kimchi and Japanese natto.

Beneficial bacteria come from the soil, so vegetables usually hold traces of beneficial bacteria on their surface. Root vegetables are especially good sources because they contain bacteria that allows them to ferment on their own. You'll also find beneficial bacteria in some commercial brands of milk, yogurt, and kefir.

Interesting isn't it, that you can eat fermented foods and it's healthy, but you don't want to promote the internal fermentation I just described. The difference between the two is the organism that's doing the fermenting -- yeast versus good bacteria.

The final step I suggest you take to alleviate allergies is to rotate foods, especially those that tend to be highly allergic like wheat, cow's milk, nuts, eggs, and soy. The key here is to try to eat these foods every 3 or 4 days.

For those of you who "love bread," this may sound harder than it actually is. You can satisfy your desire for bread, crackers, and pasta by selecting those made from grains other than wheat.

[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.]

Healthy Recipes: Vegetable Almond Medley: A Metabolic Code Recipe By Laura LaValle, RD, LD

Creamed vegetable recipes can be very good, but are usually made with regular flour and so are higher in starch. The almond flour used in this recipe provides a wheat-free, lower carb alternative. With the onions, garlic, and butter that flavor the vegetables, you can get even your "non-vegetable lovers" to enjoy them.

An excellent source of vitamin A, vitamin C, vitamin E, and manganese
A good source of calcium, folate, and magnesium
Wheat and cow's milk free

Serves 5

Ingredients*
5 cups mixed vegetables of choice (e.g., broccoli, cauliflower, carrots, and snow pea pods)
1 cup chopped onion
2 cloves of minced garlic
1 cup unsweetened almond milk
5 T. butter
3 T. almond flour
1 T. arrowroot flour (optional)
1 T. soy sauce or Braggs Liquid Aminos (wheat/gluten free)
Tabasco, just a dash (or more if you really like the spicy hot flavor)
Sea salt and pepper to taste

Topping: 1/2 cup toasted almonds and 15 blue or yellow tortilla chips, crushed

*Use organic ingredients for optimal health benefits.

Directions:
Place uncooked vegetables in large buttered casserole dish. In a skillet, sauté onion and garlic in 2 T. butter. When onions are translucent, add mixture to vegetables. Toast almonds over low heat until fragrant. Be careful not to burn them! Set aside. Melt 3 T. butter in a skillet and whisk in almond flour. Add almond milk, soy sauce, and remainder of seasonings. Simmer for 10 minutes over low heat stirring occasionally until thickened. (Up to 1 T. arrowroot powder may be used to assist in thickening the sauce.) Add sauce to vegetables and toss to coat. Sprinkle with chopped almonds and corn chips or corn meal. Bake at 400° for 15 minutes. Delicious! Each serving provides the equivalent of 2 vegetable servings.

Nutrient Analysis:
270 calories, 20 g total fat, 8 g sat fat, 3 g mono fat, 1 g poly fat, 35 mg cholesterol, 18 g carbohydrate, 4 g fiber, 6 g sugar, 7 g protein, 7900 IU vitamin A, 50 mg vitamin C, 45 mcg folate, 120 mg calcium, .2 mg copper, 200 mg sodium, 400 mg potassium, 50 mg magnesium, 2 mcg selenium, .4 mg manganese.

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These articles appear courtesy of Early to Rise’s Total Health Breakthroughs [Issue 05-20-08] which offers alternative solutions for mind, body and soul. For a complimentary subscription, visit http://www.totalhealthbreakthroughs.com/

A Miracle Nutrient for the Brain

By Jonny Bowden, Ph.D., CNS

Ask any baby boomer for his top five health concerns, and one of them is sure to be preserving his memory. At our age, it's easy to start forgetting things, and easier still to worry that those common "senior moments" are the beginning of something more serious. But there are things you can do to power up your brain. And one of those things is as easy as taking a supplement.

Glycerophosphocholine (GPC) is in the class of biochemicals known as phospholipids, which are critical for the health of your cell membranes. It's also available as a powerful supplement that has been extensively researched for its effect on mental performance, attention, concentration, and memory formation. It's found in abundant quantities in mother's milk - which tells us something about how important it is. But there are only tiny amounts in food.

In one study, researchers gave volunteers either GPC or a placebo over the course of about 10 days. Volunteers then took a chemical called scopolamine, which is known to cause almost complete (but temporary) amnesia. Subjects who had taken the GPC had much less (and delayed) amnesia and performed far better on difficult memory tests. The researchers concluded that GPC protected the brain's attention and memory capacity.

The recommended dose for GPC is 300-1,200 mg taken in the morning. For best results, take it along with 500-1,000 mg of essential fatty acids, such as any widely available fish oil supplement. Both fish oil and GPC can be found in most health food stores. GPC is also available on www.jonnybowden.com.

[Ed. Note: Dr. Jonny Bowden is a nationally known expert on weight loss, nutrition, and health.]

It's Fun to Know: The World's Oldest Restaurant

Who says the restaurant business is a tough one? Casa Botin in Madrid has been operating continuously since 1725. According to the Guinness Book of World Records, Casa Botin is the oldest operating restaurant in the world.

Some of its centuries-old culinary traditions? Whole roasted suckling pig, baby eels sauteed in olive oil, and baby squid in their own ink.

(Source: The Travel Channel's "Bizarre Foods" with Andrew Zimmern)

Word to the Wise: Apocryphal

Something that's "apocryphal" (uh-POK-ruh-ful) is fictitious - of questionable authenticity. The word is derived from the Greek for "to hide away."

Example (as used by Suzanne today): "Do these companies actually offer excellent customer service? Maybe. Or maybe the stories are apocryphal."
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These articles appear courtesy of Early to Rise [Issue #2280, 02-16-08], the Internet's most popular health, wealth, and success e-zine. For a complimentary subscription, visit http://www.earlytorise.com/.

Healthy Skin from the Inside Out

By J.William LaValley, MD

Skin health is an important factor in our general well-being. In addition to the multitude of options for topical skin treatments, it is important to remember that our skin is a large organ that is nourished from the nutrients in our diets.

So what can we do to improve skin health from the inside out?

As you might suspect, the type of diet you consume has a significant impact on the health of your skin. From recent studies, it appears that eating a Mediterranean-type diet is not only good for your heart, it's good for your skin as well.

An important study showed that "higher intakes of vitamin C and linoleic acid and lower intakes of fats and carbohydrates are associated with better skin-aging appearance".¹ This is easily accomplished with a Mediterranean-type diet that includes healthy oils from nuts, moderate meats and oily fish, and lots of colorful fresh vegetables.

Stimulating the detoxification pathways within your cells also helps to improve the appearance and function of your skin. Broccoli, watercress, Brussels sprouts, and kale all contain naturally occurring sulforaphanes -- healthy dietary molecules that enhance cellular detoxification.^2-3 Eating these vegetables raw, or juicing them using a high-quality juicer are the best ways to obtain their substantial detoxification and anticancer benefits.

Green tea also benefits your skin from both the inside and outside. Green tea contains EGCG and other substances that protect skin cells from damage by ultraviolet rays from the sun.⁴ Numerous products containing EGCG in oral dietary supplements are available. Topical sunscreen products containing green tea and other botanical extracts that have shown significant benefit in preventing or repairing sun damage in skin cells are also available.

Dietary supplements that improve the antioxidant status of your skin cells also appear to improve the appearance and function of your skin. These include silymarin (from the milk thistle plant) and the amino acid derivative, N-acetyl-cysteine (NAC).^5-6 NAC is an essential component in the production of glutathione, our most prevalent and powerful intracellular antioxidant. In addition, including borage oil in the diet as a daily supplement improves the durability and the "barrier function" of the skin, especially in older people.⁷

Perhaps most important to maintaining healthy skin is to limit sun damage from overexposure to direct sunlight. Interestingly, a study shows that using extra virgin olive oil on sun-exposed skin immediately after excessive sun exposure (but not before or during the sun exposure) can significantly reduce the damage to the sun-exposed skin cells.⁸

A different type of oil, almond oil, was shown to protect skin from sun damage when applied before sun exposure.⁹ Almond oil before sun, olive oil after sun. Limit the length of sun exposure to avoid damaging your skin cells.

Yes, you've heard it a thousand times -- quitting smoking is good for your overall health. Quitting smoking is also good for your skin -- you will look better as a non-smoker, so quit already!¹⁰

Lotions, gels, cleansers and ointments to improve the skin's health and appearance can also be very helpful. These topical applications will be discussed in future articles.

References

1. Cosgrove MC, et al. Am J Clin Nutr. 2007 Oct;86(4):1225-31.
   
2. Hampton T. JAMA. 2007 Dec 19;298(23):2731.
3. Dinkova-Kostova AT, et al. Cancer Epidemiol Biomarkers Prev. 2007 Apr;16(4):847-51.
4. Bae JY, et al. Food Chem Toxicol. 2008 Apr;46(4):1298-307.
5. Katiyar SK. Int J Oncol. 2005 Jan;26(1):169-76.
6. Cotter MA, et al. Clin Cancer Res. 2007 Oct 1;13(19):5952-8.
7. Brosche T, et al. Arch Gerontol Geriatr. 2000 Mar-Apr;30(2):139-50..
8. Budiyanto A, et al. Carcinogenesis. 2000 Nov;21(11):2085-90.
9. Sultana Y, et al. J Cosmet Dermatol. 2007 Mar;6(1):14-9.
10. Morita A. J Dermatol Sci. 2007 Dec;48(3):169-75.

[Ed. Note: J. William LaValley, MD is a physician in Nova Scotia, Canada and Austin, Texas. He practices Integrative and Complementary Medicine as a member of the Canadian Medical Association, serving as the Chairperson of the Complementary Medicine Section of Doctors Nova Scotia. He is also a member of the American Medical Association, Texas Medical Association, and Travis County Medical Society in Austin. He can be reached at 902-275-4555.]

Healthy Living: Ancient Help for a Modern Problem By Joseph McCaffrey, MD, FACS

High blood pressure, abnormal glucose metabolism, high triglycerides, and central obesity -- these problems are bad enough on their own. Together they make a nasty mix labeled the Metabolic Syndrome.

This combination dramatically increases a person's risk of heart disease and stroke. Worse, for reasons perhaps related to diet and exercise, Metabolic Syndrome has become rampant in today's world.

Now, a study published in the British Journal of Sports Medicine shows that the ancient exercises of tai chi and qigong help treat this modern plague.¹

In the study, researchers prescribed a 12-week program of these gentle exercises to people with signs of Metabolic Syndrome. At the end of that period, all the variables measured were better.

Specifically, the patients lost weight. Their blood pressure went down. Their insulin resistance lessened. Their HgbA1C (a measure of the damaging effects of high blood sugars) decreased. In short, their health improved dramatically.

Another finding -- the people involved followed the program very closely. Overall, they attended over 90% of the classes and did more than 80% of the exercises the researchers assigned them to do on their own.

Believe me, as a physician I'm very used to giving great advice that nobody follows. Getting 90% of people to pay attention is remarkable. To me, these results suggest that the patients found the program both doable and enjoyable.

People already know tai chi improves balance and flexibility. Since fluid and gentle movements characterize tai chi, many are surprised to learn that it burns as many calories as walking at a brisk pace.

Even more surprising, tai chi strengthens the immune system.

Now you have yet another reason to explore the ancient and pleasant practices of tai chi and qigong. Although you can learn from books and videos, these skills are best learned under the guidance of an experienced instructor.

Reference

1. Liu X, et al. Br J Sports Med 2008; DOI: 10.116/bjsm.2007.045476.

[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.]

Healthy Recipes: Black Cod en Papillote with Herbs and Artichoke Hearts By Kelley Herring

Black cod, also known as sablefish or butterfish, is richly flavored, high in omega-3 fats, and low in environmental contaminants (look for certified sustainable black cod at VitalChoice.com). The fragrant herbs and piquant citrus and artichokes compliment and balance the rich fish and make for a scrumptious French-inspired dish.

Time to Table: 30 minutes
Serves 4

Healing Nutrient Spotlight
Excellent source of protein, magnesium, potassium, selenium, omega-3 fats, fiber
Good source of calcium, vitamin A, folate, thiamin, copper
Low sugar, gluten free

Ingredients
24 ounces Alaskan black cod (sablefish)
2 cups organic artichoke hearts, canned without salt
1/2 cup organic lemon juice
2 Tbsp organic extra virgin olive oil
1/2 cup fresh organic herbs (try basil and thyme)
1 tsp organic lemon zest
1 tsp freshly ground black pepper

Preparation
Preheat oven to 425°. Cut parchment paper into four 16 by 16-inch sheets. Fold in 1/2 and lay on baking sheet. Lay each fillet of cod diagonally on baking sheet on top of 1 layer of parchment. Finely chop herbs and mix together with olive oil, lemon juice, lemon zest, and pepper. Place artichoke hearts around outside of cod. Pour herb and oil mixture over fish. Fold over edges of parchment paper, stapling if necessary, to create an almost airtight seal. Bake in oven for 15 minutes. Note: The thickness of the cod will affect cooking time. Carefully open and serve.

Nutrition Information: 441 calories, 33 g total fat, 6 g saturated fat, 0 g trans fat, 19 g monounsaturated fats, 4 g polyunsaturated fats, 82 mg cholesterol, 175 mg sodium, 13 g carbohydrates, 5 g fiber, 2 g sugars, 26 g protein

[Ed. Note: Kelley Herring is the Founder & CEO of Healing Gourmet. 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.]

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These articles appear courtesy of Early to Rise’s Total Health Breakthroughs [Issue 05-16-08] which offers alternative solutions for mind, body and soul. For a complimentary subscription, visit http://www.totalhealthbreakthroughs.com/

Artificial Sweeteners: The Controversy Rages On

By Joseph McCaffrey, MD, FACS

"In a nutshell, she was being poisoned by the aspartame in the diet soda. . . and literally dying a slow, and miserable death ."¹

Comments, case reports and claims like this are sprouting up all over -- especially on the web. The above quote comments on aspartame, but other artificial sweeteners come under fire as well.

Just how scary are artificial sweeteners? Are these compounds actually toxins? Have the guardians of our food supply been bought out by big business?

I hope to add a little clarity to the situation as well as tell you ways to safeguard your own well-being.

First, what chemicals are we talking about and why are people eating them?

The main artificial sweeteners used in the US today are saccharin, aspartame and sucralose. They're sold under the brand names Sweet N' Low, NutraSweet, and Splenda, respectively. You're undoubtedly familiar with the competing pink, blue, and yellow packets.

All of these are artificially produced chemicals. Saccharin is derived from coal tar, aspartame from amino acids, and sucralose from substituting chlorine for oxygen on the sucrose molecule.

If you look around on the web, you'll find horror stories about all these sweeteners.

Commonly, people report physical symptoms they experienced -- restless legs, ringing in the ears, nausea, and hives -- that went away when they eliminated the sweeteners from their diet. Others claim that these sweeteners cause severe chronic diseases such as multiple sclerosis or systemic lupus.

Still others comment on toxic "chemical cousins" of the sweeteners, implying that the same toxicity may apply to the sweetener. For example, sucralose is chemically related to organochlorines, many of which are, in fact, extremely toxic (think dioxin).

On the other hand, the balance of the available science fails to document definite health risks. A well-respected mainstream journal recently published a major review of all available scientific data concerning aspartame and gave it a pass.²

This review concluded: "In summary, there has been extensive investigation of the possibility of neurotoxic effects due to consumption of aspartame. The data from these studies, in general, do not support the hypothesis that aspartame in the human diet will affect neuronal function, learning or behavior."

Yet critics continue to claim aspartame causes neurotoxicity.

This review also looked for evidence of other possible toxicities for aspartame. Their bottom line for all of it was:

"Controlled and thorough scientific studies confirm aspartame's safety and find no credible link between consumption of aspartame at levels found in the human diet and conditions related to the nervous system and behavior, nor any other symptom or illness."

Similarly, other studies haven't clearly proved any ill effects from saccharin or sucralose.

What to make of it all?

One thing I know is that medicine and scientific research aren't perfect. I made recommendations to people 25 years ago that I cringe thinking about now.

I had every good intention -- and I certainly hadn't been bought out. I was giving advice based on the best knowledge available to me then. It was reasonable advice at the time, only it was wrong. Remembering this keeps me from being too dogmatic.

If someone tells me something made him or her sick, I believe them. However, that doesn't mean the same thing will make everyone sick. Nor does it necessarily mean we should ban the substance.

Every year, people die of an allergic reaction to peanuts. Many others have horrible non-fatal reactions. Despite this fact, no one is calling for a ban on the cultivation or sale of peanuts.

Here's my take on artificial sweeteners: I recommend avoiding them, or at least minimizing their use. They are man-made chemicals. There's no need for any of these in our diet. They're called non-nutritive sweeteners for a reason.

The science hasn't (as yet) shown any detrimental effect. But who knows if it's just a matter of time before a problem shows up?

I find the current research somewhat reassuring, but I'm not completely convinced there's no need for concern. The best we can hope for is that we won't react badly and that toxicity won't show up down the road.

Another downside is that by consuming sweetened foods of any sort we develop taste preferences that influence our food choices.

As a country, we definitely eat too much sugar. We have the obesity and the diabetes to prove it. Average annual consumption has gone from 15 lbs in the early 1800's to over 160 lbs (!) today.

Using artificial sweeteners is just another way to try to feed our sweet tooth. It would be best to retrain our taste buds not to prefer sweet.

This is especially important in children. The foods they eat determine their preferences as an adult. They don't need artificial sweeteners. They also don't need all the sugar they're getting. They do need to develop habits that will serve them well as they grow.

Avoid artificial sweeteners. Also avoid foods that have sugar or high fructose corn syrup among the top ingredients.

Diet sodas are a major source of artificial sweeteners. Switch to unsweetened drinks. Why not water? Unsweetened tea or seltzer, maybe with a squeeze of lemon, are other good choices.

If you must have a sweetener, consider the herb stevia. This South American plant has been used as a sweetener for centuries without reported adverse effects.

There's no need to panic about artificial sweeteners, but there's no need to use them either.

References

1. http://www.rumormillnews.com/cgibin/forum.cgi?read=121777
   
2. Burdock, G A et al. Aspartame: A Safety Evaluation Based on Current Use Levels, Regulations, and Toxicological and Epidemiological Studies. Critical Reviews in Toxicology; September , 2007.

[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: Get Fit Fast With Uphill Training By Matt Furey

Great NFL running backs like LaDainian Tomlinson, Walter Payton, and Marcus Allen have proven that uphill wind sprints are an unbeatable way to get super fit while building explosive speed.

I began doing them in 1981, during my senior year in high school -- and they made a huge difference. I went from being an unranked, unrated nobody to a state finalist. I beat a man who was the defending state champion, a first-team all-state running back, and the state champion in the 100-meter dash.

And that's not all.

In 1997, before I went to China to compete in the World Shuaijiao Kung Fu championships, I did hill sprints two to three days a week, and I am certain that without them I would not have won the gold medal. They got me into peak condition.

How to do Hill Sprints

If you're already reasonably fit, you can begin to sprint uphill full blast. If you're just getting into shape, run up them at a brisk pace until your body is able to handle a sprint. For those who are totally out of shape, begin by walking uphill. This alone will suffice in the beginning.

A good hill to do sprints on should be about 170-230 feet (50-70 meters) in length. The steeper the better -- but don't worry if you don't have a hill that is long and steep. Search for an incline that will make you pant good and hard.

After you trek to the top of the hill, walk back down to recover. This will give you sufficient time to get physically and mentally ready for the next burst. Do three sprints the first time you train this way. Work up to doing 5-7, two or three times a week.

One last thing: do these sprints on an empty stomach.

[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.]

Healthy Recipes: White Chicken Chili : A Metabolic Code Recipe By Laura LaValle, RD, LD

This is a lighter chili recipe that you don't mind eating even in warmer weather. Paired with a salad or raw veggies it makes a satisfying complete meal. It's also a good option for a make-ahead recipe -- something that you can prepare at the beginning of the week and get several meals from.

An excellent source of fiber, vitamin B6, iron, niacin, phosphorus, magnesium, and selenium
A good source of calcium, zinc, and thiamin

Serves 6

Ingredients:*
1 T. grape seed oil
1 medium onion, chopped
3 or 4 green onions, chopped
3 or 4 cloves garlic, minced
3 cups organic chicken broth
2 cans organic beans, drained; i.e., navy, cannellini, etc.
3 cups cooked chicken breasts, chopped into bite-sized pieces, or pre-cooked such as Trader Joe's Cajun Lime Chicken
1 tsp. cumin
¼ tsp. cayenne pepper
1 to 2 tsp. chili powder
Sea salt and pepper, to taste

*Use all organic ingredients for optimal nutrition.

Directions:
Heat oil over medium heat in a Dutch oven or heavy saucepan. Add onion and garlic. Cook 2-3 minutes. Process one cup chicken broth and one can cannellini beans in a blender or food processor until smooth. Add to onion and garlic mixture. Stir in remaining ingredients. Bring to a boil, and turn heat down to medium-low. Simmer 20 to 30 minutes. Top with grated sheep's or goat's milk cheddar cheese. Makes six servings.

Recipe adapted from healthycooking.suite101.com/article.cfm/white_chicken_chili

Recipe Nutrient Analysis: 292 calories, 7 g total fat, 1 g saturated fat, 1 g monounsaturated fat, 2 g polyunsaturated fat, 6 mg cholesterol, 25 g carbohydrate, 9 g fiber, 1g sugar, 32 g protein, 85 IU vitamin A, .2 mg thiamin, .1 mg riboflavin, 10 mg niacin, .7 mg pantothenic acid, .5 mg vitamin B6, .24 mcg vitamin B12, 4 mg vitamin C, 13 mcg folate, 115 mg calcium, 335 mg phosphorus, 268 mg sodium, 90 mg magnesium, 577 mg potassium, 4 mg iron, 20 mcg selenium, 2 mg zinc

[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.]

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These articles appear courtesy of Early to Rise’s Total Health Breakthroughs [Issue 05-13-08] which offers alternative solutions for mind, body and soul. For a complimentary subscription, visit http://www.totalhealthbreakthroughs.com/