Sacred Eden - March 2011 by Sacred Eden

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restoring people Back to Perfection

March 2011

US$9.95

Be an expert at anything— Age old secrets, page 21

Spring Into Health! New exercise and fitness regimes you can try

Best sources for Vitamin B, page 7 Be in Your Best Shape Yet! • 12 Foods to Avoid • A Tea for Weight Loss • Diet Rules You Can Break

Fixing scoliosis— How to bring sexy back

Soy:

So Good for You! Detoxify an overworked liver

Publisher’s Note

egardless of the disturbances brought on by climate change, the month of March marks the approach of Spring. Whether the weather patterns actually cooperate, most of us will be stretching out those kinks caused by the winter, attempting to venture outdoors hungering for some Vitamin D, and raring to lose the extra padding that seems to be the inevitable souvenir of the cold months. Spring is here, and it’s time to get back into shape—or even better, get even healthier and fitter than we’ve ever been. This issue of Sacred Eden is devoted to getting active once again and re-committing ourselves to healthy eating. It also includes a feature or two on issues that are curiously so common that we’ve begun to take them for granted; health concerns like scoliosis and ADHD (Attention Deficit Hyperactive Disorder). Right from the get-go, we bring you a no-nonsense list of foods to avoid at all costs (page 3), plus some points to remember to make sure you don’t overdo your diet (page 4 and page 19). We re-introduce you to the benefits of soy, an amazing protein source that’s readily available in all health stores and most all groceries. Female readers will be pleased to find out that it can actually ease the effect of menopause and endometriosis (page 5), and vegetarians who miss Mexican food will discover how to make a soy taco on page 23. (By the way, women will also enjoy our other food article on oolong tea and its connection to weight loss—turn to page 11!) The change of weather will play tricks on the immune systems of some of you out there, so to fortify yourself, we recommend you read our story on Vitamin B, and the list of all-natural treatments for the common cold and flu (page 12). Part of building our ability to resist disease also lies in strengthening our physical bodies. We gently guide you to what fitness regimen may be the best for you on page 13 (“Change Your Body for the Better”). Paired with the meditation exercises we’ve outlined on page 21 (“Increase Your Productivity and Capacity for Knowledge”), you’ve got a winning mind-body program literally at your fingertips. It will be a lot of hard work for beginners, or those who have fallen off the fitness wagon for the last couple of months, but we at Sacred Eden believe it is all worth it—and everyone has equal access to the success of any program. All it takes is commitment. After all, Spring is all about new beginnings. Everyone, everything has to start from somewhere. We invite you to start your own personal journey to perfection now. To Your Health, Wealth & Happiness,

The Sacred Eden Team

New Beginnings

Table of Contents 4

Features

A Note From the Publishers

Regulars

Healthy Solutions

Top Nutritional Tips to Support Healthy Hair Growth; 12 Foods to Avoid; 5 Tips To Cure Your Acne; Don’t Obsess About Food

Body

The Wonders of Soy For Women! It helps you lose weight, protect against effects of menopause, endometriosis, and cancer—what more can you ask for?

The Great 8 This complex mix of vitamins serve many functions in the body—see what exactly you might need to keep in tip-top shape inside and out

Avoiding Colds and Flu Naturally As the cold season lingers, protect yourself from sickness the good ol’ fashioned way

Mind

Understanding ADD and ADHD Commonly interchanged, these two afflictions are actually different. Here’s a primer and basics on alternative treatments

Food and Nourishment

Oolong Tea and Weight Loss This tea has its benefits, but don’t believe all the hype you read—drinking it will help you burn calories and maintain your weight, but not at supersonic speed

Yo Soy Taco! A non-meat alternative for all Mexican-food loving vegetarians

Change Your Body for the Better Thinking about the best kind of training that beats the boredom of the gym? Get on a cross-training program to help you achieve your goals

Curves in All the Wrong Places Often misdiagnosed, scoliosis starts in childhood and if severe, can affect your quality of life. Spot it early on to decide on the best available treatment there is for you

Treat Your Liver Right As one of the largest and most hardworking organs in your body, this deserves a serious detox and all the nutrients to boost its efficiency

The Skinny on Popular Weight Loss Diets They’ve increased in number over the past few years, but some diets have withstood time and fads. Here’s a quick look at the most popular ones purported to help you shed pounds—and some ‘rules’ that are meant to be broken!

Increase Your Productivity and Capacity for Knowledge Age-old secrets and modern-day practices for amping up your creativity and expertise

HealthySolutions Top Nutritional Tips to Support Healthy Hair Growth 1. Eat adequate amounts of protein. Protein is composed of the amino acids essential for the building of new cells, including hair. Five amino acids are of particular relevance to hair growth: cystine, cysteine, methionine, arginine and lysine. The best sources of dietary protein are lean meats, fish, poultry, eggs, dairy products, soy, nuts, grains and seeds. At least 15% of your daily calories should come from protein-rich foods. 2. Eat adequate amounts of useful carbohydrates. Carbs are an essential source of energy and help in the growth of body tissues, including hair. They are an important source of the B vitamins that are vital to healthy hair. It is important that you concentrate on consuming non-refined carbs rather than the sugars and white flour that are so prevalent in many over-refined carb products. You should place an emphasis on consuming vegetables, fruits, whole grains, brown rice and potatoes. It is recommended that you obtain 55 to 60% of your daily calories from the carbohydrates found in these foods. 3. Achieve a healthy balance of dietary fats. Fat is used in energy production and can be found in both animal and plant foods. Your body needs sufficient levels of fat to maintain good health. That fat should be obtained from a mixture of lean animal and plant sources. Roughly 25 to 30% of your daily calories should come from these sources. 4. The right nutritional balance is one that suits your personal circumstances. How much of each food group you eat depends on a host of factors including age, sex, health and level of physical activity. When choosing meals and snacks, take account of the following key principles of sound nutrition: - Eat a variety of foods. - Apply moderation to your consumption of junk foods. - Choose natural and lightly processed foods as often as possible. - Do not over cook. 5. Support a nutritious diet with a few carefully chosen supplements. Following a nutritious diet is essential for good hair health, but on its own this may not be sufficient for a number of reasons: - Modern farming methods may deplete the nutrient quality of food. - High stress levels may diminish nutrients in your body. - Dieting may affect nutrient levels. - Aging reduces the ability of our bodies to utilize certain nutrients. - Exercise can deplete some nutrients.

12 Foods to Avoid By Monique Hawkins

1. Avoid purchasing anything with words you can't pronounce. If you have difficulty figuring out what a word is and have a hard time pronouncing it, most likely it is a harmful chemical. 2. Monosodium Glutamate. MSG is a toxin that is dangerous, causes weight gain, increases appetite, and causes all kinds of health problems. 3. Stay Away from Aspartame. This is a toxin that makes people gain weight, causes hunger, and leads to medical problems such as PMS and migraines. 4. Avoid High Fructose Corn Syrup. This is an addictive chemical that causes swift weight gain. 5. No Hydrogenated Oil or Partially Hydrogenated Oil. Never buy foods with these ingredients since they are trans fats. Trans fats are deadly, and cause heart disease, cause weight gain, and other medical problems. 6. Avoid Processed Sugar. Refined white sugar is stripped of all the natural sugarcane content. 7. Don't Be Fooled By "Natural" and "Artificial Flavor". These words, most of the time, mean that the food is loaded with chemicals and grown with pesticides, chemical fertilizers, and herbicides. 8. Avoid Artificial Color. If anything has dye in it, stay away. 9. Avoid Palm Oil. This is a very unhealthy oil that is cheap to manufacture, but causes physical problems. 10. Dextrose, Sucrose, and Fructose. There are chemically-made sweeteners. In spite of the hype, they are unnatural, artificial, and man-made. The problems they can cause are increased appetite, depression, allergies, etc., all depending on the person's genetic makeup. 11. Enriched Bleached White Flour. This flour has no fiber. It has no nutritional value, and is highly refined. Eat organic wheat flour or other organic flours such as rye, millet, etc. 12. Avoid Soy Protein Isolate. This is usually found in protein shakes and in protein or food bars. Soy protein isolate's refining process often includes hexane, which a petroleum solvent like gasoline

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HealthySolutions 5 Tips To Cure Your Acne 1. Get plenty of fresh air and sunshine for vitamin D, ingredients for healthy skin. Not only will your skin appreciate the vitamin D, your body and mind will enjoy the oxygen and stress reducer of a daily jaunt outdoors. But don't overdo it and get a sunburn! Remember to use sun protection / tanning lotions if you'll be out long. You don't want to get caught up in that cycle of burned, dead skin cells blocking pores, resulting in acne scenario. 2. Remember, even "good" stress can trigger internal chemical responses that result in acne, too. So plan ahead to deal with extra stress when planning a wedding, graduation, a move, a new job, a job transfer, a new baby, etc. Get help around the house, take time off, exercise (yoga and T'ai Chi are highly recommended), have fun. 3. Drink an adequate amount of water daily. Many recommend three to four tall glasses and mineral or filtered water. Too little water can lead to dehydration, which can lead to dead skin cells not naturally falling off or sloughing properly; the end result can be blocked pores, acne. 4. Acne has nothing to do with dirt. Period. So don't over-wash or overscrub your face or the rest of your body. Keep in mind that too much can result in dry skin. And dry skin means your body will jump in and create more oil. Then what? Extra oil + extra dead skin cells = blocked pores, triggering acne flare-ups. Same old story. 5. - Add more fruits, veggies, seeds and nuts to your regular diet. (Note that deficiencies of selenium and zinc, found in Brazil nuts and pumpkin seeds, have been associated with acne.) So add salads, dried fruit and nut snacks, juices and other healthy treats to your daily planning.

Don't Obsess About Food

ne of the dangers of dieting is the “diet mentality”. The constant need to weigh, measure, count and account for food that most dieters feel can become an obsession with food that comes close to that experienced by someone with an eating disorder. Is it possible to lose weight without becoming obsessed with food? Dr. David Katz, author of "The Way to Eat", suggests a better way. While it's important to balance the calories you eat with the calories you burn, he says, it's not necessary to obsess about food by counting every calorie. Instead, he suggests, focus on eating well for your health and permanent weight loss will follow. Dr. Katz's suggestions include replacing highly processed foods which contain added sugar, fat, starch and salt with more wholesome foods with short ingredient lists. Avoid foods with added “flavor enhancers” like monosodium glutamate and high fructose corn syrup which tend to stimulate the appetite and make you want to eat even more. Instead, focus on healthier alternatives within food groups. That's far easier to do than you'd think. A simple change in your diet like replacing the light cream in your coffee with low-fat milk can save you 50 calories per cup. If you drink a lot of coffee, that could add up to a substantial lowering in your overall daily calorie intake--with the added bonus of giving you all the calcium and vitamin D you usually get with less than half the fat. But, you say, you just can't drink your coffee with skim milk? That's fine, too. We all have little luxuries that we think we can't live without. Take a few minutes to analyze your diet and figure out which things you just can't give up - then make adjustments in other areas to account for them. Can't live without cream in your coffee? Skip the muffin you usually have with it, or replace the butter you use on it with a low-fat margarine substitute. Eating healthy is about choices--not obsession. Here are some other suggestions to help you stop obsessing about calories and start eating healthier: 1. Toss out sugared breakfast cereals in favor of a whole-grain cereal that has little or no added sugar and drop a few berries into your bowl instead. 2. Switch to an all natural, no additive peanut butter instead of a highly processed one that contains added sugar and oils for stabilization. 3. Keep a baggie of dried fruit in your desk drawer for a high-potassium pick-me-up at mid-morning. You'll be far less inclined to overeat at lunch--and you won't find yourself yawning at 11 A.M.

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Food

The Wonders of

Soy

For Women! It helps you lose weight, protect against effects of menopause, endometriosis, and cancerâ&#x20AC;&#x201D;what more can you ask for? by Kim Beardsmore

he humble soybean boasts some extraordinary benefits. Apart from being the only vegetable protein with all amino acids essential for our health and well being, the humble soybean has many other virtues--including an excellent foundation for fast, safe weight loss program. According to Dr David Heber in "The LA Shape Diet", women who are on a weight loss program need about 100 grams of protein per day to fight against hunger and to build their best personal lean muscle shape while still losing weight. Without the appropriate level of protein in a low calorie diet, people and women in particular, risk losing one pound of muscle for every 4 pounds of weight lost! This potential muscle loss can be very dangerous as it can cause a weakening of the heart and other vital organs. Dr. Heber recommends soy-protein shakes or soyprotein fruit smoothies as a safe and healthy way to achieve fast and permanent weight loss. Apart from some absolutely wonderful health advantages, soy is a safe protein source--without the unwanted cholesterol and saturated fats that accompany animal protein sources. Soy will support and does not sabotage a low calorie weight loss program. Read on to discover some other wonderful health benefits of this incredible this food source. 1. Soy contains health enhancing isoflavones. Isoflavones are compounds found only in plants which have strong antioxidant properties. These compounds repair, and help prevent damage to cells caused by pollution, sunlight, and normal body processes. Free radicals can easily cause harm to the immune system, whose cells divide often. They may also be responsible for some of the changes of aging. 2. Reduce risk of heart disease. Soy's protein and isoflavones lower LDL cholesterol and decrease blood clotting, which reduces the risk of heart attack and stroke. In one study, people who drank a "milk shake" containing 25g of soy protein for nine weeks experienced, on average, a 5% reduction in LDL cholesterol. And people with the highest LDL levels experienced an 11% drop. (For

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each 10% to 15% drop in the LDL level, the risk of a heart attack decreases 20% to 25%). 3. Protection against cancer. Soy's soluble fiber protects the body from many digestive related cancers, such as colon and rectal cancer. While its isoflavones may protect the body from many hormone related cancers, like breast, endometrial (uterine) and prostate cancer. Isoflavones act against cancer cells in a way similar to many common cancer-treating drugs. 4. Counter the effects of endometriosis. The isoflavones in soy products may help to offset the action of the body's natural estrogen, which is often responsible for instigating the monthly pain, heavy bleeding and other symptoms of endometriosis. 5. Guard against osteoporosis. Soy's protein enhances the body's ability to retain and better absorb calcium in the bones, while its isoflavones slow bone loss and inhibit bone breakdown, which helps prevent osteoporosis. There is evidence to suggest that isoflavones may also assist in creating new bone. 6. Control symptoms of menopause and perimenopause. Soy's isoflavones help the body regulate estrogen when this hormone is declining or fluctuating, which helps alleviate many menopausal and PMS symptoms. Research has shown that soy isoflavones can reduce menopausal hot flushes in women. 7. Help control diabetic conditions and kidney disease. Soy's protein and soluble fiber help regulate glucose levels and kidney filtration, which helps control diabetic conditions and kidney disease.

Check the recipe at the end of this issue to find out how you can enjoy soya in a taco!

The Mighty Soya Bean Soya is one of the oldest and most nutritious foods in the world. In the 11th century BC it was primarily consumed in Northern China, spreading to the west and the U.S.A. in the middle of the 18th century and later, to Europe. Soya is mainly used in industry and for animal feed despite the fact that it is the third most important crop world-wide today and less than 3% is consumed by humans. It is thought to be a wonder food by the Chinese who believe it can cure kidney disease, water retention, common colds, anemia and leg ulcers. Research studies by Professor Anderson in 1995 resulted in healthy heart claims as soya was found to reduce blood cholesterol levels in many of his studies. soya isoflavones combined with soya protein enhance blood cholesterol reductions as well as having a positive effect on menopausal women by reducing the risk of hot flashes. Improved vascular function, reduction of blood pressure, antioxidant protection of LDL cholesterol and inhibition of platelet activation are other known cardiovascular effects of soya and its constituent isoflavones. The recommended daily amount of soya protein by the UK Joint Health Claims Initiative is 25g as part of a low-fat diet to help reduce cholesterol level. In order to achieve this RDA of soya to promote a healthy heart and reduce cholesterol, it is necessary to consume three portions of a soya-based food each day. This can be easily achieved by using soya milk on cereal each morning, adding soya milk to tea and coffee and choosing a dessert made from soya milk (eg., custard or fruit smoothies yoghurt etc.).

Sacred Eden’s Sacred Hair Growth Formula

t contains: Astragalus-A Chinese plant that builds the Chi (life energy), boosts the immune system, fights disease and helps lower stress--stress is a leading cause of hair loss; Rehmania-A Chinese herb, its main function is to stimulate production of adrenal cortical hormones. These hormones are anti-inflammatory and explain the use of Rehmania in treating impotence, hair loss (alopecia) and other hormone deficiencies; Poria-Increases absorption of elements, in particular Zhi-Shou-Wu, a Chinese herb used for longevity and hair loss; Chuan Xiong-Increases blood flow and Chi; Nettle Extract-Known for treating alopecia areata, improves scalp circulation, stimulates hair roots, facilitates flow of oxygen and nutrients into hair follicles; HorseTail Plant-The extra-fine silica within horsetail has been effective in strengthening hair growth, nails and teeth; and Saw Palmetto Extract-May have the same effect as the drug finasteride in treating hair loss and prostate enlargement diseases. Sacred Eden Sacred Hair Growth Formula’s standard bottle contains 100 pills and only costs $ $24.95!

Sacred Eden’s Super Colon Cleanse

powerful proprietary formula includes: Fennel Seed-helps liquify the waste matter so it leaves your bowels more easily; Cascara Sagrad-relieves chronic constipation, stimulates a sluggish colon while producing a tonifying effect; Ginger Goldenseal-promotes a calming effect and soothes the irritated linings of your digestive system; Pumpkin Seed-A high source of fiber, vitamin A, calcium and iron, containing small amounts of protein, B1, B2 and B3; Buckthorn Root-helps to move fecal matter more quickly through the colon, speeding up the time it takes to detox; Licorice Root-A highly prized Chinese herb that keeps your lungs clear, your digestive tract calm, your colon cleansed and your adrenal glands functioning properly Rhubarb-An astringent and purgative, relieves constipation and stimulates the colon to contract; Citrus Pectin- cleanses the colon and removes toxins from the body, plus controls diarrhea and lowers cholesterol; Lactobacillus Acidophilus-strengthens the good bacteria in your bowels; Acai Fruit (4:1 extract)-a powerhouse of nutrition and antioxidants; Cape Aloe-A wonderful cleansing and laxative compound; Bentonite Clay- a very magnetic clay that attracts heavy metals, locks them inside and transports them out of the body; Aloe Vera-as a cooling, antiinflammatory effect and restores the bodily hormones and enzymes within the colons or intestines; Cayenne Pepper-expands your rectum slightly so that waste matter may be eliminated more easily and without pain; Sennaacts as an powerful natural fiber-rich ingredient to effectively remove even the adhered slime wastes out of the body; Oat Bran-eases transit and is used by many people suffering from constipation; Prune Juice-a diuretic, allowing you to go to the bathroom more easily; Flaxseed Oil-A healthy source of omega 3s to replace the healthy EPAs and DHAs and support your circulatory system. Super Colon Cleanse contains 60 pills and only costs $21.99!

From The Sacred Eden Store Sacred Eden’s Prostate Support Formula

his formula contains: Saw Palmetto-Inhibits testosterone action on the prostate, helping with enlarged prostate but also treats other genital, urinary and reproductive issues; Beta-Sitosterol-A plant oil that helps individuals with enlarged prostate; Pygeum Africanum-A massive evergreen tree from Africa used for over 40 years for patients suffering from prostate enlargement; Graviola-The “acetogenins” in this plant are said to be 10,000 times stronger in curing colon cancer than the traditional “adriamycin” drug; Cat's Claw- Considered sacred in Peruvian medicine, now one of the best selling herbs in the U.S.; Lysopene/Lycopene-A red carotene found in tomatoes that has been used to treat swollen, enlarged prostate; Stinging Nettle-Has been shown to help men urinate and empty their bladders more easily when suffering from BPH or prostatitis; Male enhancement vitamins and minerals: Vitamin B-6, Zinc, Copper, Selenium, Vitamin E, Calcium D-Glucarate, Magnesium Stearate, and Silicon Dioxide; Amino Acids like: L-Alanine, L-Glycine, Glutamic Acid…and many more! Sacred Eden’s Prostate Support’s 30 day supply only costs $24.99!

Sacred Eden’s Vitality Multi

replenishing multi-vitamin and multimineral complex that helps you feel great, it’s got: Vitamin A, Vitamin C, Vitamin E, Vitamin B-1, Vitamin D, Vitamin B-2, Niacin, Vitamin B-6, Folic Acid, Vitamin B-12, Biotin, Pantothenic Acid, Calcium, Phosphorus, Magnesium, Zinc, Selenium, Copper, Manganese, Chromium, Potassium, Inositol, Choline, Lecithin; A Green and Fruit Complex for optimum pH: Wheat grass, Barley grass, Raspberry Juice Extract, Grape Seed, Citrus Bioflavanoids, Safflower; detoxers: Spirulina Algae, Chlorophyll, Kelp; Adaptogenic Tonic Complex for maximum energy: Korean Ginseng, Green Tea, Echinacea, Gotu Kola, Octacosanol, Added Fiber to improve your digestion and assimilation: Apple pectin, Oat bran, Psyllium husks; Probiotics like L. Acidophilus...and antioxidants like (paraaminobenzoic acid) and trace minerals (like boron)... and more! Sacred Eden Antioxidant Formula contains 60 pills and costs only $24.99.

Just to show you how confident we are about the amazing benefits of this super blend, we dare to have you try these formulas risk-free for the next 30 days. If you’re not happy with the results, ship your used and unused bottles to us and ask for your investment back. This way you’re completely covered! This risk-free guarantee covers all Sacred Eden products…because we only sell the best.

Visit www.sacrededen.com to order now!

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Body

The Great This complex mix of vitamins serve many functions in the body—see what exactly you might need to keep in tip-top shape inside and out

itamin B is more often referred to today collectively as “B vitamins” to better relate that it is actually a group of 8 different vitamins, with varying functions and sources. B vitamins, like vitamin C, are water soluble, which means that extra levels of B vitamins are excreted by the body, though small amounts are stored in the liver and toxicity, while rare, is possible. Most people will recognize many of the B vitamins by name. They include thiamine, riboflavin, and niacin (B1, 2, and 3, respectively), as well as folic acid (B9). The other four B vitamins are less commonly referred to and are: pyridoxine (B6), cyanocobalamin (B12), pantothenic acid, and biotin. The B vitamins serve many functions in the body, including the breakdown of different kinds of foods into energy, maintenance and protection of the nervous system, production of blood cells, and maintenance of healthy skin.

Deficiencies Deficiencies of most B vitamins are rare, because they are found in many different food sources. While sources abound though, deficiencies can exist if someone has a condition that affects their ability to absorb or use B vitamins. Whole grain breads and cereals contain thiamine, riboflavin, pyridoxine, pantothenic acid and folic acid. Milk contains riboflavin, niacin, and vitamin B12 (cyanocobalamin). Foods with lots of protein like eggs and meats contain B vitamins, especially red and organ meats. Alcoholics, along with being susceptible to many other health problems, can be vulnerable to thiamine deficiency, also known as beriberi. Alcohol prevents the body from properly absorbing thiamine and many alcoholics also do not eat otherwise healthy diets, so they are doubly prone to lacking this and other vitamins. Riboflavin is very active in the maintenance of skin and other tissues, so deficiency of this vitamin can cause skin lesions and dermatitis. There has been a lot in the news in the past couple of years about the importance of folic acid for women of child-bearing age. Women who have adequate levels of folic acid when they get pregnant are less likely to have babies with neural tube defects. The folic acid must be present before pregnancy because these types of birth defects occur in the first weeks of pregnancy, and oftentimes women will not even know they are pregnant yet. You may have heard of people getting B12 shots because of pernicious anemia. This occurs particularly in people over 60, because as we age, our stomachs have less ability to produce the substance intrinsic factor, which

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must combine with B12 taken through food or oral supplements in order to be absorbed by the body.

Where to get this Vitamin

Vitamin B1 (Thiamine): bread, pork, and whole bread; wholegrain cereals, oats, and rice. Also, grab some pineapples, pork, and nuts. It helps with digestion, growth, and it keeps the nerves healthy. Considered the most important type of vitamin B today, it is anti-neuritic and antiberiberi. It also promotes growth, stimulates brain action, and safeguards the muscles that protect the heart. Without it, the nervous system will not function well. Thiamine maintains red blood count, promotes healthy skin, and improves circulation. Its benefits also include protection against lead poisoning and prevention of fluid retention that is connected with heart diseases. Vitamin B2 (Riboflavin): very important for the body to produce red blood cells and antibodies and maintaining good vision; found in red meat, mushrooms, milk. It is also found in dairy products, fish, broccoli, asparagus, lean meats, spinach, and poultry.

Vitamin B3 (Niacin): It is important in converting fat, carbohydrates, and proteins into energy. It also aids the digestive system to function normally and it promotes healthy nerves and skin. Niacin deficiency can lead to lose of appetite, muscular weakness, skin problems, and indigestion. You can find this in beef liver, tuna, sardines, cereals, lambs, sardines, etc. Vitamin B6 (Pyridoxine): plays an essential role in maintaining the body’s red blood cells. It is also important in producing antibodies and nerve tissues. It also fights known heart diseases, maintains normal hormone production, and most importantly, it keep the red blood cells from becoming dangerous blood clots. Get it by eating fortified cereals, poultry, some vegetables and fruits, soybeans, wheat germ, and fish. Vitamin B9 (Folic acid): found in grains, meat, beans, vegetables, fruits, and dairy products. It is important for the division and growth of cells, and is essential for pregnant women as it assures healthy fetus by keeping it away from neural tube defects. In addition, it also keeps the heart healthy by lowering homocysteine levels. Vitamin B12 (Pantothenic acid): essential for the body to release energy from proteins, fats, and carbohydrates. is very important for reproduction, growth, and normal physiological function. Vitamin B12 deficiency can lead to retardation, functional impairments, and sudden death. You can load up on this vitamin by eating sweet potato, mushroom, yogurt, avocado, lobsters, and organ meats.

Sacred Eden’s Omega 3

e need two types of essential fatty acids (EFAs) in our diet: the Omega-3 and Omega-6 families, but modern diets tend to provide excessive amounts of Omega-6 essential fatty acids, while intake of Omega-3 essential fatty acids are well below optimal levels. The Scientific Advisory Committee on Nutrition recommends an intake of 450mg EPA + DHA per day, but most people barely get 100mg. That’s why you need Sacred Eden’s Omega 3. The top benefits of Omega 3s are: 1.They provide freedom from pain and inflammation; 2.They promote better brain function and higher intelligence; 3.They improve your mood; 4.They help you focus; 5.They promote cardiovascular health; 6. They provide protection from heart attack and stroke; 7.They lower the risk of breast, colon and prostate cancer Sacred Eden Omega 3 is no ordinary fish oil. Made from pharmaceutical grade fish oil, it provides your body with the EPAs and DHA it needs, plus a critical dose of Vitamin E.

From The Sacred Eden Store Sacred Eden’s Blood Sugar Support

f you're struggling with diabetes or insulin resistance, this is the NATURAL solution you're looking for.

This formula has 20 Super-Ingredients that help support your blood sugar levels: Bitter Melon Fruit Extract (raw ingredient) will help lower blood glucose levels and provide a healthy boost of energy; Guggul Extract help address memory issues associated with diabetes; Gymnema Sylvestre Powder helps maintain normal, healthy glucose levels; Licorice Bark Extract helps with metabolic syndromes and reduce abdominal fat; Ceylon Cinnamon Bark Powder helps lower blood sugar levels in Type 2 diabetes; Huckleberry Powder stabilizes blood sugar levels; Banaba Leaf Extract may help reduce blood glucose and insulin levels; Yarrow Leaves, an antioxidant and may help reduce pancreatic damage caused by oxidative stress; Juniper Berry helps reduce both blood glucose levels and mortality index; Cayenne Fruit helps control weight and decreases insulin resistance in pre- diabetes and diabetes. Plus! a carefully balanced blend of vitamins, minerals and amino-acids (Vitamin C, Vitamin E, Magnesium, Biotin, Zinc, Manganese, Chromium, Alpha Lipoic Acid, L- Taurine, Vanadyl) Blood Sugar Support only costs $24.99!

Sacred Eden Omega 3 supplement only costs $14.95!

Sacred Eden’s Probiotics

Sacred Eden’s Glucosamine

growing body of scientific evidence suggests that you can treat and prevent some illnesses with foods and supplements containing certain kinds of live bacteria. Bad bacteria cripples your immune system and invites disease into your body. The only way to fight it is to enlarge the size of your “beneficial army” that keeps disease under control.

ecause glucosamine is used to create some of the major components of joint cartilage, supplemental glucosamine may help to prevent cartilage degeneration and treat arthritis.

The benefits of Sacred Eden’s Probiotic Formula:

The beneficial effects of glucosamine have been proven to be dramatically enhanced when taken in conjunction with MSM, a form of organic sulfur, also available in the Sacred Eden store.

•Keeps unfriendly bacteria under control--don’t let disease expand into your body •Maximizes absorption of nutrients--absorb all the good stuff from the food you eat •Improves digestion and elimination by digesting food completely •Keeps digestive systems clean (colon and small intestines) •Boosts immunity by having a larger “beneficial army” •Balances hormones by optimizing bodily functions •Performs biological “transmutation”--yes, you can “transform” bad foods and prevent them from hurting your intestines... In a single pill, our formulation contains close to 1 billion active cultures of the most popular probiotics: Lactobacillus Acidophilus, Bifidobacterium Longum, Lactobacillus Casei, Lactobacillus Salivarius, Dahulin PB, BioMOS Sacred Eden’s Probiotics only costs $29.97!

Currently, the OsteoArthritis Research Society is recommending glucosamine as their second most effective treatment for moderate cases of osteoarthritis, and recent European League Against Rheumatism practice guidelines for knee osteoarthritis grants to glucosamine sulfate the highest level of evidence and strength of the recommendation. Sacred Eden’s Glucosamine formulation contains the highest grade glucosamine sulfate! Get a bottle of 120 capsules of Sacred Eden Glucosamine for only $21.99!

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Natural Medicine For ADHD As ADHD becomes more widely diagnosed, the necessity to find a safe natural medicine for this condition has become a top priority for natural health advocates. Natural cures for ADHD offer a safe and reliable treatment alternative to such common prescription drugs as Ritalin, Concerta and Adderall, while still providing the necessary calming capabilities of these conventional medications. Some of the most promising natural alternatives include: gingko biloba, skullcap, chamomile, gotu kola, and avena sativa.

Understanding and

ADD

Commonly interchanged, these two afflictions are actually different. Here’s a primer and basics on alternative treatments

ADHD

common misconception about Attention Deficit Disorder is that it’s related with hyperactivity. However, this is far from the truth. While people with ADD may exhibit signs of hyperactivity, it is not an inherent trait of the disorder and often does not occur with sufferers of ADD.

Hyperactivity is a general term referring to excessive and/or pathological activeness. This term is often used erroneously for an active person; a hyperactive person will seem to be driven to movement, making it almost impossible to sit still. If sitting, they will often fidget or talk excessively as a countermeasure. Hyperactivity is often difficult to assess in adults; however, children are much easier to diagnose. Kids, after all, are naturally hyper. Attention Deficit Disorder, on the other hand, is exhibited by inattentiveness, impulsiveness, and distractibility, but not necessarily hyperactivity. A child that suffers from ADD may have difficulty completing assignments, paying attention, and/or waiting their turn. In order for any of these behaviors to constitute a disorder, they must be extreme, create difficulty in completing daily activities, and not be appropriate behavior for the age group of the child. They must also occur for an extended period of time--at least six months and be identifiable prior to the age of 7 and continue thereafter. However, some children with ADD also have hyperactivity, demonstrated as excessive fidgeting, running, and jumping at inappropriate times. They often seem to have an inability to be still. If a child exhibits hyperactivity in addition to Attention Deficit Disorder, they are often termed “ADHD”: Attention Deficit/Hyperactivity Disorder. While many people assume the term ADD is an antiquated version of ADHD, they actually refer to two different types of disorders. In all, there are typically three variations of ADD or ADHD. These are (1) inattentive type, (2) hyperactive-impulsive type, and (3) combination. Obviously the inattentive type exhibits a difficulty in paying attention and completing activities, but is not hyperactive. These children tend to be more difficult to diagnose. On the other hand, the hyperactive-impulsive type is extremely active and has a difficulty controlling their behavior. The third type is a combination of the two previous types and displays inattentiveness, hyperactivity, and impulsiveness.

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Gingko biloba stands as one of the most popular natural supplements on the market today, mostly due to its ability to benefit the circulatory and nervous systems. Recent studies have shown that the same properties of gingko biloba that benefit the nervous system can also enhance brain activity to act as a natural medicine for ADHD. It has been shown that while the herb can slow mental degeneration, it is also able to increase and optimize brain function. By controlling the nerves in such a manner, gingko biloba becomes a natural supplement for ADHD by allowing the brain to better focus, thereby eliminating the lack of attention associated with ADHD. This effective treatment comes with very few minor side effects (such as headaches), and is considered safe for long-term treatment. Skullcap is another natural remedy for ADHD, which focuses on soothing the nervous system. By slowing down and calming nerves in the brain, a person afflicted with ADHD is better able to control their thought process and focus on tasks requiring full attention. You can also use skullcap as a sedative for pain and anxiety relief. There is also a possibility that certain doses of skullcap can help treat heart disease and cancer, but data pertaining to that study is still unproven. Skullcap is widely considered a safe natural supplement for ADHD, with few, if any, side effects. Another top choice is chamomile. This natural supplement’s primary role is to promote relaxation, and give the mind an overall sense of calmness. This proves effective for ADHD treatment, as calming the brain allows someone who suffers with ADHD to be in more total control of their attention. Chamomile is one of the safest natural supplements available on the market today, and contains no side effects other than a possible allergic reaction. Gotu kola has recently been proven to be effective in treating childhood forms of ADHD. While this remedy has long been known to prevent and cure Alzheimer’s and other nervous system diseases, new studies have emerged testing concentration and knowledge retention among children with learning disorders who were administered the herb. Many of the participants were noted as having a significant increase in concentration and attention spans after receiving the supplement for twelve weeks. There are no known side effects associated with gotu kola, although an allergic reaction is possible. As with any dietary, medical, or lifestyle change, it is best to consult with your health professional before embarking on such.

From The Sacred Eden Store

Sacred Eden’s Anti-Wrinkle Formula

his advanced formulation combines the most successful anti-wrinkle treatments on the market in ONE single potent capsule. Sacred Eden’s AntiWrinkle also attacks the damaging free radicals in the body with a super powerful blend of antioxidants including: Resveratrol (15 to 20% polygonum cuspidatum): Known for years as a substance that promotes a healthy DNA in our skin that can motivate our cells into restoring themselves; Collagen: Found normally in 90% of our tissues throughout our bodies, assists in the building blocks of connective tissue in keeping with healthy skins cells; Grape Seed (95% extract): Acts as an anti-oxidant in transporting waste substances out of the skin so that other functions of the skin can take place to restore the cells and membranes. As this process is accomplished, this agent allows for the expansion and contraction of skins’ pores so that elimination of waste substances can take place; Hyaluronic Acid: To maintain fluids that transport nutrients for skin tissues and prevents the effects of drying that causes wrinkles; Turmeric Extract (95% curcuminoids): has the ability to penetrate the membranes of skins cells to protect them against a variety of diseases; Green Tea: to promote healthy skin metabolism; Aloe Vera: Has been used throughout the ages as a very rejuvenating gel when applied on the hair, face and body. This is because it reduces inflammation, provides nutrition and helps your skin radiate with beauty. Our formula also provides you with very powerful “skin vitamins” and aminoacids like Vitamin A, Vitamin C, Vitamin E, Niacinamide, Alpha Lipoic Acid, DMAE, L-Glycine, L-proline, L-Gluthathione, etc Sacred Eden’s Anti-Wrinkle’s standard bottle contains 60 pills and only costs $29.97!

Just to show you how confident we are about the amazing benefits of this super blend, we dare to have you try these formulas risk-free for the next 30 days. If you're not happy with the results, ship your used and unused bottles to us and ask for your investment back. This way you’re completely covered! This risk-free guarantee covers all Sacred Eden products…because we only sell the best.

Visit www.sacrededen.com to order now!

Sacred Eden Sleep Formula

he National Commission on Sleep Disorders Research estimates that 40 million Americans suffer from chronic sleep disorders (some without even knowing it) and another 20 to 30 million experience sleep problems intermittently. Sleep disorders also increase with aging. Sacred Eden Sleep Formula has NONE of dangerous side-effects of prescription drugs sleep aids (i.e. confusion, strange behavior, agitation, hallucinations, worsening of depression, suicidal thoughts etc.). Our formulation: Vitamin B6 can relieve insomnia and night cramps; Melatonin, also called the “night hormone”, helps your body understand that bed time is near and makes you fall asleep easier (very effective for jet lag and shift work); Valerian Root Powder takes away the stresses of the day and makes resting in your bed much more relaxing and comfortable; Hops Flower Powder relaxes your nerves, drives away sleeplessness and promotes soothing sleep; Passion Flower Powder has a mild sedative and relaxing effect that encourages sleep; Chamomile Flower Powder is a herbal remedy and natural sleep aid that helps you fall asleep faster and have better quality sleep. Sacred Eden’s Sleep Formula costs only $24.99!

Sacred Eden’s Advanced Oxidation Control Anti-Oxidant Benefits: • Promotes anti-aging of cells and overall body • Greatly reduces incidence of all cancers • Prevents glaucoma and macular degeneration • Reduces risk of cholesterol-oxidation and heart disease • Increases immunity and resistance to flues, viruses and infections. Sacred Eden’s Advanced Oxidation Control delivers all of the Top 6 Antioxidants. It includes: Resveratrol: a powerful antioxidant that is produced by some plants to protect against environmental stresses; Açaí fruit: This little, rich berry is packed with anti-oxidants (to help combat premature aging), essential fatty acids, dietary fiber and amino acids. In fact, studies show that Açaí pulp contains 10 to 30 times the anthocyanins (purple colored antioxidants) of red wine!; Goji Juice: contains a variety of nutrients, including vitamins, minerals, phytonutrients, antioxidants, and glyconutrients that have been shown to improve your overall health; Mangosteen: has a number of compounds, the most prominent being xanthones, a group of compounds that has antioxidant and other potent physiological properties; Hawaiian Noni: The early Polynesians found it particularly beneficial for imbalances of the immune, respiratory, digestive, and intestinal systems. Now, scientists are studying possibilities in treating hypertension, high blood pressure, and counteracting the aging process; Pomegranate: Pomegranate fruits contain polyphenols, tannins and anthocyanins--all antioxidants. On top of these 6 major anti-oxidants, the Sacred Eden Antioxidant Formula includes Raspberry Fruit Powder, Wild Black Cherry Fruit Powder, Blueberry Fruit Powder, Elderberry Extract and Grape Skin Extract. All these berries provide a range of different antioxidants for a balanced, powerful effect. Sacred Eden’s Anti-Oxidant Formula contains 60 pills and only costs $24.99! www.SacredEden.com

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Body

Oolong Tea and Weight Loss This tea has its benefits, but don’t believe all the hype you read— drinking it will help you burn calories and maintain your weight, but not at supersonic speed

By Teas, Etc.

ll tea comes from one plant: Camellia Sinensis. If it doesn't come from that plant, it is not tea (herbs, on the other hand, come from a variety of plants). Over time, the plant has protected itself from photosynthetic stressors by forming chemical compounds known as polyphenols. Polyphenols, which include flavonoids, have the same beneficial class of compounds, antioxidants, that make fruits and vegetables good for you. The difference in green tea and oolong (also called “wulong”) tea is processing. All tea is green when picked. Green tea is heated in order to halt the natural enzymatic reaction (oxidation) of the leaf. Once dried, green tea leaves are then rolled intentionally breaking the cell structure. Oolong tea leaves are plucked, kept under carefully controlled conditions and allowed to oxidize. These leaves are not intentionally broken, leaving most of the cell structure intact. These processing differences make each category of tea beneficially different even though they come from the same plant.

The Weight Loss Connection The Chinese have long believed that oolong tea is beneficial in reducing and maintaining weight. A Chinese study in 1998 of 102 females showed that continuous consumption of oolong tea for six weeks resulted in a reduction of body weight. This study, along with the question of other compounds contributing to tea's weight loss benefits, spurred further research. In 2001, Physiologist Dr. William Rumpler, of the US Agriculture Research Services' Diet and Human Laboratory, also investigated the ancient Chinese belief that oolong tea is effective in controlling body weight. The study measured how tea influences energy expenditure (EE) and included 12 male volunteers who were given four separate beverage formulas over three consecutive days. The beverage formulas consisted of: 1) full strength oolong tea, 2) caffeinated water with caffeine equal to full strength oolong tea, 3) half strength oolong tea and 4) non caffeinated water. The participants of 24 hour EE was measured and resulted in: - EE levels of about 3% higher when they

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drank either the full strength oolong tea or the caffeinated water versus the non-caffeinated water. - Participants burned an average of 67 more calories per day when drinking the full strength oolong tea. - Participants increased fat oxidation (fat burning) by a whopping 12% after consuming the full strength oolong tea versus the caffeinated water. - This data confirms that a component other than caffeine is responsible for promoting the preferential use of fat as an energy source.

Oolong— The Facts - Oolong teas taste great and are delicious hot or cold. - There is a tremendous variety of affordable oolong tea. - Enjoy a cup of oolong 30 minutes to 1 hour prior to your walk, workout or yoga session and reap the rewards! - Drink oolong in the afternoon to stave off late day sweet cravings and energy slumps. These findings show that it's the polymerized polyphenols, highest in oolong tea, that link tea to burning fat, not just the caffeine or just the combination of caffeine and EGCGs. Furthermore, the rest of the compounds compared in the teas were similar or equal to one another with no marked differences, reinforcing the results.

A Japanese study, conducted in 2003, went one step further comparing the benefits of oolong tea and green tea on weight reduction. Eleven healthy young female students participated in this well controlled study. Participants received three different beverage formulas:1) oolong tea, 2) powdered green tea leaves and 3) water.

Absorption of Nutrients

Both teas were prepared with boiling water. The oolong tea steeped for five minutes and the powdered green tea leaves were dissolved.

There are proven methods for losing weight and keeping it off: exercise, getting enough sleep and eating a balanced diet. Oolong tea can enhance these positive changes and garner faster results.

After measurements were taken, the results determined: - Oolong tea had higher EE levels from beginning to end and at intervals of 30, 60, 90 and 120 minutes. - EE levels peaked at 90 minutes for both oolong and green tea and remained at their respective levels until 120 minutes. - These results indicate that after consuming oolong tea you will expend more energy then if you were to drink green tea or water and that it can last up to two hours. The concentrations of caffeine, individual catechins, and other polyphenols were also measured producing these interesting findings: - The caffeine and EGCG content was much higher in the green tea versus the oolong tea. - The concentration of polymerized polyphenols was significantly higher in the oolong tea versus the green tea.

Oolong tea's effect on blocking the absorption of fats and carbohydrates is thought to play a key role in its weight reducing benefits. While more studies need to be done, initial studies indicate that oolong tea has absorption blocking potential.

Body

Avoiding

Colds

and Flu Naturally As the cold season lingers, protect yourself from sickness the good ol’ fashioned way

Four to five drops can also be placed in juice and taken several times a day. This can be your best defense against the flu.

hat most people don’t realize is how much your daily diet has an impact on the strength of your immune system. If you or your child are eating sweets daily, processed foods, junk food, drinking soda or other sweetened beverages regularly, you are weakening your immunity and will be more likely to catch viruses. One teaspoon of sugar (soda has about 9 to 11 tablespoons!) can weaken your immune system for 4 hours. Load up on vegetables. Instead of resorting to fast or junk food, try eating more vegetables, at least 4 to 5 servings a day! Along with eggs for breakfast, how about a few pieces of steamed asparagus, some spinach, squash or a few tomato slices? Have a salad with lunch, and at least two vegetables with dinner. Fresh fruit can also bolster vitamin C and help build resistance. Eat berries daily--especially frozen berries. Freezing berries breaks the cell wall and releases more color pigments containing the beneficial bioflavanoids. White, not right. Avoid all white flour (eat only whole grains), baked goods, sugary cereals, cookies, cakes, candy, and sweets. You’ll feel so much stronger. Good Natural Vitamins a MUST! It is very important to take a good quality, plant-based--

not synthetic--multi-vitamin/ mineral supplement daily which supplies you with vitamins, minerals, trace minerals, amino acids, essential fatty acids, proanthocyanadines, bioflavanoids, green foods, enzymes and more. Taking 2000-4000 mg. of Vitamin C every day will help you fight infections. Eating garlic regularly or taking odorless garlic capsules helps fight viral, bacterial, and yeast infections. Super Antioxidants. Not only because they help reduce the signs of aging, along with aches and pains, but they can greatly increase your immune system, being 20 to 50 times more potent than Vitamin C and E! Using Echinacea (purple coneflower) herbal extract regularly can help you avoid or reduce the severity and duration of viral illnesses. Forty drops for an adult taken four to six times a day at the first sign of a cold can help you avoid it completely. Olive Leaf Extract is proven more powerful than penicillin in fighting upper respiratory infections, sinus, strep and throat infections. Those with autoimmune diseases should consider using Astragalus instead of Echinacea to strengthen the spleen and immune system. It is a safe, long-term immune system tonic. Oil of Oregano is a very powerful agent against bacterial, viral, parasitic, and fungal infections. An excellent general tonic and immune stimulant, you can take one or two capsules a day, or place one or two drops of the oil under the tongue to go immediately into the blood and lymph system.

Colloidal Silver. Also consider using Colloidal Silver for excellent anti-viral protection. When taken daily, Colloidal Silver acts as an optimal immune system supporter by helping the body fight invaders. The presence of Colloidal Silver near an invader disables its oxygen-metabolism enzyme--its chemical lung, so to say. Within a few minutes, the invader suffocates and dies, and is cleared out of our bodies by the immune, lymphatic and elimination systems. Unlike pharmaceutical antibiotics, which destroy beneficial enzymes, Colloidal Silver leaves these tissue-cell enzymes intact, as they are radically different than those enzymes of primitive singlecelled life. Thus, Colloidal Silver is absolutely safe for humans, reptiles, plants and all multi-celled living matter. Take care of your colon. Not to be underestimated is the value of maintaining good colon health. The Chinese have long equated respiratory problems with poor bowel function. If waste product is not being removed in a timely fashion then toxins build up in the body-particularly the respiratory system. Be sure to take herbs which perform a good bowel detox, as well as keep the intestines in fighting shape with friendly bacteria, such as acidophilus or bifidophilus. Enzymes are also a must. Take a broad spectrum enzyme combination, both with meals and between meals. Regular daily exercise and fresh air will also flush out your lymph nodes and keep your immune system strong. Try rebounding (jumping on a mini-trampoline) everyday, even if it's just two to five minutes, several times a day. Be sure to wear a hat when out in the cold. Getting plenty of sleep and daily relaxation to reduce stress will also help. www.SacredEden.com

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Change Your

Body

for the Better

he numbers on your scale do not indicate whether you are fit or fat. Far more significant than your total body weight is the composition of your body tissue. If a man’s fatty tissue is bigger than 14% up to 15% of his body mass, or if a woman’s is more than 20% to 22%, he or she is overweight, or more precisely, over-fat. A small amount of fat is needed for padding the internal organs and as insulation under the skin. Excess fat leads to such diseases as diabetes, gout, high blood pressure, coronary artery disease, and gallbladder problems. There are very few, very fat persons. The reason is that the fittest, not the fattest, survive. The problem now is focused on how to resolve the problem. The problem with most people who want to lose weight is that they have the propensity to concentrate more on getting those numbers lower than what they are seeing now. What happens next is that they strive harder to achieve a lower weight, according to the “ever reliable” result of the weighing scale. It would be more important to think of the human body as a heat-exchange engine that works on the basic principles of energy physics. The caloric balance equals the total calorie intake minus the total calorie expenditure. Some of the calories people ingest are used for

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Thinking about the best kind of training that beats the boredom of the gym? Get on a crosstraining program to help you achieve your goals

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basal metabolism. As people get old, their bodies require fewer calories for this basic upkeep. Some calories are excreted as waste products. Some go into “work metabolism,” the energy expenditure required for any physical activity. Hence, if people take in more calories than are used by these functions, there is a definite caloric excess. By the laws of physics, energy is transformed rather than destroyed. In this case, each excess of 3,500 calories is changed into a pound of fat. If people want to reverse this process, they have to burn up 3,500 calories to lose a single pound.

Winning the War Against Fat When you think of fighting fat with exercise, you probably think of hours of hard, sweaty exertion. If this is the case, then, you will not get any farther. This is because people who are so much into losing more by exerting more effort tend to get bored easily. Why? Because experts contend that when people exert more effort than what they are capable of doing creates a tendency to develop weariness and ennui. Hence, they give up, stop doing their routine exercises, and end up sulking in the corner with a bag of chips that seems to have all the bad calories in this world.

Now, you might ask, "What should be done instead?" The answer: cross training. After some intensive studies and experimentations, health experts were able to come up with the concept of incorporating cross training in order to overcome or break the monotony or dullness in an exercise program. Cross training refers to the integration of diverse movements or activities into a person’s conventional exercise routine. The main purpose of incorporating cross training into an exercise program is to avoid overdoing excess muscle damages and to put a stop to an imminent boredom. Three of the most commonly used activities whenever a person decides to engage into cross training are swimming, running, and cycling. In cross training, distance is one way to extend your activity as your condition improves. For this reason, you need to traverse a measured distance. If possible, swim the course and measure the distance. If you will be using a running track, such courses usually are a quarter-mile per lap for a complete circuit. Cross training offers a variety of benefits for fitness and fatloss. It builds up the strength and endurance of the heart, lungs, and blood vessels. It has also some tranquilizing effect on the nerves,

Weight Gain Myths Myths can lead to wasted time and frustration-and if are taken blindly as truth--can really set back your progress in the gym. Simple, basic principles apply to all weight and muscle gain such as progressive overload, variable frequency of reps and high intensity workouts. Don't believe everything you hear when it comes to exercise and weight gain! Here’s the real deal. High repetitions burn fat while low repetitions build muscle. Progressive overload is needed to make muscles bigger. Meaning that you need to perform more reps than you did for your last workout for that particular exercise. If you perform the same amount of reps at each workout nothing will change on you, also if the weight doesn’t change on the bar, nothing will change on you. You need to become stronger. Definition has two characteristics: muscle size and a low incidence of body fat. To reduce body fat, you will have to reduce your calories; the high repetition exercise will burn some calories, but wouldn't it be better to fast walk to burn these off? Better still: use the low reps to build muscle, which will elevate your metabolism and burn more calories (which means less fat). Strength training will make you look masculine. If it is not your intention to bulk up from strength training, you won’t. Putting on muscle is a long hard slow process.

and it burns up calories as much as it makes your “losing weight” more bearable. Cross training has three basic components: 1. Endurance exercises to condition the heart, lungs, and blood vessels and to induce relaxation. These begin with a careful planned walking and jogging regimen, depending on fitness level. 2. Exercises to strengthen the muscles, particularly those important to good posture. These include some activities that are selected to encourage some people who are already burnt out with a particular routine. 3. Exercises to improve joint mobility and prevent or relieve aches and pains. These consist of a series of static stretching positions that are safe and effective for most of the people who wish to try to lose some fat. Indeed, cross training is a great way to modify the concept of exercising and losing fat without having to endure monotonous activities. In fact, the idea of exercising is to like what you are doing, hence, if you engage into cross training, you will be aware of it that you have already achieve your desired weight.

Your strength-training regimen coupled with quality food will determine how much you will bulk up. To bulk up, you also require more food. Women don't produce enough testosterone to allow for muscular growth as large as men. By working out you can eat what ever you want to. Of course you can eat whatever you want, if you don't care how you want to look. Working out does not give you an open license to consume as many calories as you want. Although you will burn more calories if you workout than someone who doesn't, you still need to balance your energy intake with you energy expenditure. If you take a week off you will lose most of your gains. Taking one or two weeks off occasionally will not harm your training. By taking this time off every eight to 10 weeks in between strength training cycles, it has the habit of refreshing you and to heal those small niggling injuries. By having longer layoffs you do not actually lose muscle fiber, just volume; any size loss will be quickly re-gained. Eating more protein builds bigger muscles. Building muscle mass involves two things, progressive overload to stimulate muscles beyond their normal levels of resistance, and eating more calories than you can burn off. With all the hype about high protein diets lately, and because muscle is made of protein, it’s easy to believe that protein is the best fuel for building muscle, however muscles work on

calories which should predominately be derived from carbohydrates. If I'm not sore after a workout, I didn't work out hard enough. Post workout soreness is not an indication of how good the exercise or strength training session was for you. The fitter you are at a certain activity, the less soreness you will experience after. As soon as you change an exercise, use a heavier weight or do a few more reps you place extra stress on that body part and this will cause soreness. Resistance training doesn't burn fat. Nothing could not be further from the truth. Muscle is a metabolically active tissue and has a role in increasing the metabolism. The faster metabolism we have the quicker we can burn fat. Cardio exercise enables us to burn calories while exercising, but does little else for fat loss afterwards. Weight training enables us to burn calories while exercising but also helps us to burn calories while at rest. Weight training encourages muscle growth and the more lean muscle mass we possess, the more fat we burn though an increased and elevated metabolism. No pain no gain. This is one myth that hangs on and on. Pain is your body signalling that something is wrong. If you feel real pain during a workout, stop your workout and rest. To develop muscle and increase endurance you may need to have a slight level of discomfort, but not actual pain. Taking steroids will make me huge. Not true. Strength training and correct nutrition will grow muscle. Taking steroids without training will not make you muscular. Most steroids allow faster muscle growth through greater recovery, while others help increase strength, which allows for greater stress to be put onto a muscle. Without food to build the muscle or training to stimulate it, nothing will happen. Most of the weight gain seen with the use of some steroids is due to water retention and is not actual muscle. Strength training won’t work your heart. Wrong! Strength training with short rest periods will increase your heartbeat well over a hundred beats per minute. For example, performing a set of breathing squats and you can be guaranteed that your heart will be working overtime and that your entire cardiovascular system will be given a great overall body workout. Any intensive weightlifting routine that lasts for 20 minutes or more is a great workout for your heart and the muscles involved. I can gain muscle and lose fat at the same time. Wrong. Only a few gifted people with superb genetics can increase muscle size while not putting on body fat. But for the average hard gainer, they have to increase their muscle mass to its maximum potential and then cut down their body fat percentage to achieve the desired shape.

S Curves in All the

Wrong Places

Often misdiagnosed, scoliosis starts in childhood and if severe, can affect your quality of life. Spot it early on to decide on the best available treatment there is for you

coliosis is a condition in which a person has side-to-side spinal curves in addition to the normal curves through which the lower portion of the human back curves inwards. Standing upright cannot cure these side-to-side curves. Some of the bones of a person suffering from scoliosis also shift from their normal position, thus making his/her waist or shoulders appear uneven. Most of the times, scoliosis develops in the thoracic spine, which is the upper portion of our back or the area between the thoracic spine and lumbar spine, which is the lower portion of our back. The curvature of the spine of a person suffering from scoliosis appears to be C or S shaped. There are different types of scoliosis, which can occur in various stages of human life. Congenital scoliosis is a rare type of scoliosis and generally occurs in the infancy. The weakness of the spinal muscles or neurological problems can also result in the formation of sideway curves in the spine, leading to a condition called Neuromuscular Scoliosis. Degenerative scoliosis generally occurs quite late in the life and is the result of the degeneration of joints in the human back. The most common form of scoliosis is Idiopathic Scoliosis, which largely occurs in adolescents and aggravates with age. Idiopathic scoliosis can be due to hereditary or development factors and can be treated non-surgically, if the curvature of the spine is less than 40 degrees. Eighty five percent of cases is idiopathic scoliosis; the other 15% of cases fall into two groups: Nonstructural (functional): This type of scoliosis is a temporary condition when the spine is otherwise normal. The curvature occurs as the result of another problem. Examples include one leg being shorter than another from muscle spasms or from appendicitis.

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Diagnosing Back Problems Back problems come in many different types, including herniated or slipped disc, spinal stenosis, scoliosis, degenerative disc disease, and problems caused by weak muscles. This article will give you an idea of what different types of tests are available and how your doctor will determine the source of your back pain. Before your doctor can diagnose your condition and create a treatment strategy, a complete profile and physical exam are needed. This will give your physician a better idea of the reason for your condition. Then appropriate diagnostic tests may be recommended. Complete History Your doctor will want to get an account of your condition. While you are waiting to see the physician you may start by filling out a printed form. Your problem will be easier to diagnose if more information is shared with your physician; so take time to think about everything that relates to your pain and write it down. A physical history can give your physician insight into your lifestyle, when the pain began, physical factors that might be causing pain, something that could have caused an injury, and any family history of similar problems. After reading through your written history, your physician will ask more questions that connect to the information you have given. Your physician may want to know: * If and where you are feeing deadness or weakness * If the pain radiates to other parts of your body * About any current weight loss, fever, or illness * Where you are feeling pain and how intense it is * If you have had an injury * If you've had troubles with your bladder or bowels * Whether you have had this problem or something like it before * What factors make the pain feel better or poorer Physical Exam After taking your history, your doctor will give you a physical exam. This allows the physician to determine the source of your trouble and try to rule out probable causes of pain. The areas of your body that will be examined depend upon where you are experiencing pain: lower back, legs, neck, arms, etc. Motion of Your Spine - Is there pain when you bend, move or twist? If so, where? Have you lost some flexibility? Reflex Changes - Your tendon reflexes might be tested, such as below the kneecap and behind the ankle in the Achilles tendon. Motor Skills - You might be asked to stagger on your heels or toes. Sensory Changes - Can you feel certain sensations in detail areas of the feet or hands? Weakness -Your muscles will be tested for power. You might be asked to try to elevate or push your arm, hand, or leg when light resistance is put against them. Pain - The physician may try to determine if you have tenderness of certain areas. Special Signs - Your physician will also confirm for any "red flags" that could designate something other than spinal/vertebrae problems. Some indications of other problems include tenderness in certain areas, a fever, an abnormal pulse, frequent steroid use (leads to injury of bone mass), or fast weight loss. Diagnostic Tests Diagnostic tests may be required in order to spot your condition. Tests are chosen based on what your physician suspects is causing the trouble. Bone Scan CT Scan Discogram EMG Facet Joint Block Lab Test MRI Myelogram Spinal Tap SSEP X-ray

Structural: In this type of scoliosis, the spine is not normal. The curvature is caused by another disease process such as a birth defect, muscular dystrophy, metabolic diseases, connective tissue disorders, or Marfan syndrome. How to treat it? One must undergo non-surgical treatments, such as spinal exercises, which strengthen the back muscles, immediately after the detection of the condition. Spinal mobilization through various exercises aims to re-align the joints in the spinal column and decompress the nerve roots, the pressure on which can often result in back pain. Pressure on the nerve roots can also lead to weakness, numbness and pain in the spinal cord.

Kids and Scoliosis It may sound alarmist, but it’s true: Scoliosis is causing a growing concern among many parents, educators and health care professionals— and it’s not even considered a disease. It affects nearly one million children in the United States and usually, girls are hit twice as often than boys, and mostly after they reach the age of 10 years. About three to five of 1,000 people are impaired by more serious forms of scoliosis. Scoliosis affects a small percentage of the population, approximately 2 percent. However, it runs in the family--ff someone in a family has scoliosis, the likelihood of an incidence is approximately 20 percent. Childhood scoliosis is often misdiagnosed by parents. Fortunately, some parents recognize a potential growth defect, such as scoliosis, during regular growth and development when the child's right shoulder appears to be out of line with the rest of the body. This is oftentimes recognized by the parent when the child is dressing up for school, when clothes noticeably don’t fit in a correct manner. Many schools regularly conduct scoliosis screenings among students. Usually these screenings occur during the middle school years and it is confirmed initially by the school health care professional with recommendation for pediatric follow up. Through the examination process, the pelvis is examined to determine if scoliosis may be present. When positively diagnosed, the next step is to determine the scoliosis treatment option most appropriate for the child. The traditional medical management of scoliosis is determined by the severity of the curvature, skeletal maturity, and likelihood of progression. The conventional options are initially through observation, followed by bracing and surgery, and these procedures usually cost a lot.

Trivia! Scoliosis is a medical term taken from a Greek word meaning curvature.

If the child’s daily activities are impaired and the curvature is greater than 50 degrees, surgery may be indicated immediately. However, if the scoliosis has not progressed, before considering surgical options, alternative treatments, such as bracing, may be considered.

Treat Your

Liver Right As one of the largest and most hardworking organs in your body, this deserves a serious detox and all the nutrients to boost its efficiency

he liver is an amazing organ. Tasked with removing toxins from the body, the liver acts as a natural filter. However, with today’s poor, overlyprocessed dietary habits and overindulgence, it is easy for your liver to become overwhelmed and clogged. As one of the largest and most important organs in the body, the liver’s efficiency is vital to overall health.

up in our tissues and cause numerous health problems, including elevated cholesterol (and all of the problems related to high cholesterol), digestive problems including constipation, nausea and irritable bowel syndrome, allergies, depression, and disruption of sugar levels within the bloodstream. Chronic fatigue and pain are often signs of a liver that is not functioning efficiently.

The liver filters the toxins from the bloodstream, chemically changing them into harmless substances that can be excreted easily. It does this by producing a type of bile in order to clean the toxins and other wastes that are absorbed by the bloodstream in the body. After the toxins and wastes have been cleaned in the body, then they are ready to exit it. However, if some of these toxins don't end up leaving the body, then there will be toxin buildup throughout the body. This toxin buildup on the organs of the body, including the liver, is the exact reason that everyone needs to undergo a liver detoxification, or a total body detox.

Detoxifying Your Liver

If the liver is unable to remove all of the harmful substances from the bloodstream, the toxins build

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There are many herbal supplement plans on the market to help with liver detoxification. Many of them have great testimonials and are not too uncomfortable to use. Try to avoid the harsh colon cleansers and complete fasts, as these tend to “shock” your system and release a large volume

of harmful substances into the bloodstream at one time. Remember that there are two ingredients that the liver needs in order to function properly. These two ingredients are water and glucose. Both water and glucose help the liver to work in the body, aiding the body's system to get rid of wastes that are not needed. Drinking water is the first step to a liver detoxification, as water is needed throughout any total body cleansing method. However, the foods that one eats during a liver detoxification are quite different from any other methods of the total body cleanse. For example, high starchy foods and foods that are high in carbohydrates are examples of the foods that should be eaten. Natural remedies, ingredients, and foods that include these things can be found in a health food store that

Chronic fatigue and pain are often signs of a liver that is not functioning efficiently.

Milk Thistle: A Magic Herb Great for More Than Just The Liver Foods That Make Your Liver Stronger Oils. Use mostly olive oil for your food preparation. This oil can be heated to a relative medium level without releasing free radicals. Use flax seed oil or fish oil every day. Avoid margarine or any other artificial butter since their processing creates chemicals the liver cannot recognize as food. Use ghee, which doesn't require refrigeration, or raw butter. Sunflower, safflower, and other seed oils should be kept in the refrigerator to keep them from becoming rancid. When you eat too much fat, the fat accumulates in the liver. The liver is responsible for breaking down the fat and using it for energy. Accumulated fat in the liver can become rancid producing free radicals that damage liver cells. Organic food. Try to buy and eat good organic food. Food that has been sprayed with pesticides is difficult to clean and these chemicals will get into your body as free radicals. Limit your protein. Cut down on the amount of protein that you eat. Most of us only need about two to three ounces of protein, but if you do physical labor, you need plenty more. The problem with more is some of this protein may not completely digest in our stomach and move into the colon. There, this undigested protein is decomposed by bad bacteria, creating toxic matter. These toxins can be absorbed into the blood and cause the liver extra work in detoxifying them. Sulfur foods. Since the liver produces enzymes, which are used in every body chemical reaction, you can support this activity by eating foods such as Brussels sprouts, broccoli cabbage, seeds and nuts. Vitamins and minerals. The liver, just like all parts of the body, needs vitamins and minerals. Get these from fruits and vegetables or even fruit and vegetable juices. Ionic minerals, easily absorbed, can be purchased in bottles and can then be easily added to your juices without adding any unusual taste. Limit your sugar. Limit, reduce or eliminate the use of sugar since it interferes with enzyme activity throughout your body. Use fruits, whole grains, barley malt, rice syrup, dates, dried fruit, and honey. Lecithin. Use lecithin every day for the Phosphatidyl Choline (PC) that it provides. PC helps build the liver cell membranes, creating a healthier liver. Use lecithin in granules by adding them to salads and other liquid food preparations, including smoothies.

also will help you in your liver detoxification method. Because the body needs these certain vitamins, minerals, and nutrients to cleanse the body, a couple of the ways that this can be done is through herbal remedies. An herbal detoxification that includes things like garlic, parsnip, parsley, cayenne pepper, curry, cinnamon, ginger root, as well as many others can be combined in the foods and liquids that are consumed during this liver cleansing. You should always start with a simple less stressful plan for liver detox. Make a lifestyle change that will allow your liver to function more efficiently. First, have a liver detox diet that eliminate toxins from your diet and flush your system with filtered water. Eat organic foods and wash your fruits and vegetables carefully. Substitute organic, lean meats and fruits and vegetables in their natural form for processed foods. Switch to “liver healthy” foods that will support liver function: beats, artichokes, broccoli and cabbage, seaweed and radishes. Add a good multi-vitamin and support liver function with milk thistle, shown to regenerate liver cells. A liver detox should take at least two or three days of these healthy foods and herbals.

Milk thistle has been used in Europe for over 2000 years. It is native to the Mediterranean regions of Europe, North Africa, the Middle East and has been naturalized to Australia and California. Milk thistle has been used for the treatment of liver disease such as alcoholic hepatitis, cirrhosis, liver poisoning, and viral hepatitis. It helps regulate blood sugar, fat metabolism and helps with the excretion of certain hormones. It’s been known to help with acne, constipation, Crohn’s disease, and irritable bowel syndrome. The liver produces bile and milk thistle helps in the production of bile, which metabolizes fats in the small intestines. Milk thistle can help with atherosclerosis, gallstones, high cholesterol, iron overload, and some forms of cancer. Milk thistle helps the liver convert LDL cholesterol (bad cholesterol) into HDL cholesterol (good cholesterol). It also helps the liver reduce the amount of cholesterol in the bile, which is dumped directly into the intestines where it can be re-absorbed. Reducing the cholesterol in bile helps lower the chances of forming gallstones. Milk thistle can help with some forms of cancer that is related to the hormone estrogen (such as breast cancer). Laboratory experiments demonstrated silybin, the active ingredient in milk thistle, will fight for estrogen receptor sites and block the estrogen that is in the body from landing on cancer cells. Milk thistle in large doses has also shown to protect the kidneys from damage during chemotherapy. A study done with mice given milk thistle in very large doses equivalent to 30 grams per 110 pounds in adults completely shielded the kidneys from damage during chemotherapy. The two drugs used were doxorubicin and cisplatin; milk thistle actually increased the effectiveness of these two drugs. With liver cancer, milk thistle will protect a special immune system cell called Kuppfer cells which destroys bacteria, toxins, and other foreign matter that enters the liver. Milk thistle has also shown to help fight prostate cancer. Milk thistle can help the liver become less insulin resistant, which would be a benefit for diabetics. The liver helps remove insulin from the blood stream with type 2 diabetes and can help with diabetes caused by liver damage from excess alcohol drinking. When there is excess insulin in the blood stream, weight gain can occur--milk thistle can help fight weight gain by helping the liver remove insulin from the blood. A Fair Warning Milk thistle is best used with phosphatidylcholine. When taken together, it can boost the absorption by 95%. Phosphatidylcholine is also known as soy lecithin, which can be picked up at any health food store. If you are currently a diabetic, you should monitor your blood sugar carefully while on milk thistle. Women who are using the birth control pill should not take milk thistle because it helps the liver remove hormones from the blood stream and may render the birth control pill ineffective. Anybody who starts taking milk thistle might experience loose bowels because gallbladder activity will increase, but after a few days this will subside. The statements in this article are not intended to diagnose, treat and cure or prevent disease. Please consult your health care physician before discontinuing medication or introducing herbs into your diet if you are currently on medication of any kind.

The

Skinny on Popular

Weight Loss

Diets

They’ve increased in number over the past few years, but some diets have withstood time and fads. Here’s a quick look at the most popular ones purported to help you shed pounds—and some ‘rules’ that are meant to be broken!

1000 Calorie Diet A controversial diet, this is only advisable for one week, due to your body entering starvation mode and conserving fat. Some say it’s even counterproductive to your body! After one week, you will lose between three to five pounds. The 1000 calorie diet can be used as a starter diet for a long term weight loss program. Try to aim for two to three pounds of weight loss and a good exercise program to begin with. After 1 week, try upping your calorie intake or revert to a not-so-severe diet to prevent your body’s metabolism from slowing down. Here’s a simple 1000 Calorie Diet daily menu. Breakfast Banana sandwich made with 2 slices of wholemeal bread and a small banana. Small glass of orange juice Snack 1 pot of low fat yoghurt (preferably fruit) Lunch 1 wholemeal roll filled with tuna and low fat mayonnaise (if using tinned tuna, use the variant in spring water) Mixed lettuce salad, red or yellow sweet peppers, spring onions Snack 1 bag of low-fat crisps Dinner Roast chicken breast (without skin) Potatoes, mashed with 30ml semi-skimmed milk Broccoli (all vegetables steamed or boiled) Carrots Gravy (made from granules) Evening 1 low calorie hot chocolate drink made with powder and water Drinks throughout the day Diet sodas, water, black coffee or tea without sugar

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10 Diet Rules You Can Break We should reiterate: This can be used only as a starter diet for a long term weight loss program, and can only be tried out for a week maximum. As with all dietary and lifestyle changes, it’s best to consult your doctor before trying anything out.

Vegetarian Diet A well-balanced vegetarian diet provides many benefits for the body. Some of those benefits include a reduced risk of chronic diseases, such as: obesity, coronary artery disease, hypertension, high blood pressure, diabetes, some types of cancer and more. Your vegetarian diet must be planned well. If not, your body could end up in need of some vital nutrients such as protein, minerals (zinc, calcium, iron), Vitamin B12, and Vitamin D. Protein sources include, tofu and other soybased products, legumes, seeds, nuts, grains, and vegetables. Experts a balanced vegetarian diet also includes nuts and whole grain cereals as good sources amino acids. You should also take in a lot of greens such as spinach, kale and broccoli are a good source of calcium. Vitamin B12 which comes from animals can be substituted with fortified breakfast cereals and fortified soy drinks.

There are actually diet rules out there that are meant to be broken? Yes! Recently, many dated diet guidelines and myths are up for speculation. You’ve probably heard all these silly rules before, but experts weigh-in on the worthiness of these supposed truisms--most of which won’t help you lose weight or make dieting any easier. 1. Eating at night will pile on the pounds. The total calories you consume over a 24-hour period or over a week is what causes you to gain weight, and when you eat these calories doesn’t matter. 2. It’s best to eat at the same times every day. Eat when you’re hungry, not when the clock says it’s time to eat. 3. Dieting with a buddy always makes weight loss easier. Common goals may pay off but weight loss is a personal journey.

Usually, iron is sourced from red meats, liver and egg yolks--which are all high in cholesterol. Spinach, dried beans and dried fruits are all good vegetarian sources of iron. However, staying away from meat does not mean that you have the right to stuff your face with crisps, chocolate, and candy everyday.

Here’s a quick reference for calorie contents of vegetarian-friendly foods: Food Group Vegetables Fruits Grains Dairy Beans, Nuts and Seeds Total Fat

1200 Calorie 5 servings 3 servings 2 servings 2 servings

1500 Calorie 6 servings 3 servings 3 servings 2-3 servings

1800 Calorie 8 servings 5 servings 4 servings 2-3 servings

5oz 30-35g

6oz 40-50g

7oz 50-60g

Abs Diet The Abs Diet works on the theory that every 1lb of muscle gained, your body in turn burns an extra 50 calories per day. So if you can build an extra 10lb of muscle your body will then burn an extra 500 calories per day. Using the Abs Diet, your body will burn more energy by eating the correct foods and exercising the correct way. Losing 500 calories per day will help you lose 1lb of weight per week. With this diet, expect to lose up to 12lbs in the first two weeks, followed by five to eight pounds in the next two weeks after that. The Abs Diet allows you to eat six meals per day which consist of 12 power foods, such as: chicken, turkey and other lean meat, olive oil, beans and pulses, almonds, low fat dairy products, green vegetables, oats, eggs, wholegrain bread, whole grain cereals, berries, and protein powder. All other food is a not allowed. These power foods which provide the body with all the fiber and minerals you need to stay healthy and build muscle. Along with the diet you will do a 20-minute workout three times per week, which will aid in the fat burning.

The Abs Diet is mainly aimed at men, however women can do it as well. The full diet is explained in the book, “The Abs Diet” by David Zinczenko.

The Kellogg’s Cereal Diet One of the simplest diets you can try is the Kellogg’s Cereal Diet. It’s not a crash weight loss diet, but it’ll allow you to get into those jeans that are one size to small. All you have to do is eat one bowl of Kellogg’s Special K or Cornflakes for breakfast, and also one for a replacement lunch or dinner. That’s it! Two weeks of this and expect to loose around 3-6 lbs. Whist on your diet, this diet will allow you to have the same drinks and snacks as you usually would, but recommend that you eat a well-balanced meal every day, with more fruit and vegetables. Another tip is to keep a food diary to monitor and keep you aware of your current eating habits.

Increase Your

Productivity and Capacity for Knowledge Age-old secrets and modern-day practices for amping up your creativity and expertise

ver the centuries, human beings have developed many techniques to gain access to their inner wisdom and improve

learning.

One technique that many people have found very beneficial is to have an imaginary guide that they can call on for advice and insight. A modern variation of this technique has been developed by intelligence researcher Dr. Win Wenger and it is detailed in his book “The Einstein Factor”. This exercise is sometimes called “Putting on the Expert’s Head”. This technique enables you to access some of the enormous untapped potential that resides in the mind of every individual. This technique can even accelerate your ability to develop a new skill. It gives you access to parts of yourself that you are normally not aware of. The first step is to decide what knowledge or skill you would like to develop in yourself. What are you interested in that you would like to do better? You might wish to improve your skill at archery, portrait painting, doing mathematics, or playing a musical instrument. Once you have decided what skill or knowledge you would like to develop, take some time to think

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about those people you consider an expert in this chosen field. Whose skills do you admire? Who do you think of as a great role model and expert in the field? The person need not be currently living. Before you move ahead with this exercise, you may wish to research the life of the person you have chosen. You might even decide you want to see the world from the perspective of your favorite animal or bird, such as a wolf or an eagle. When you are ready to do the Expert’s Head exercise, prepare yourself by deeply relaxing your body and your mind. Take some time to get comfortable in a place where you will not be disturbed. Internally scan your body for tension, and allow your muscles to relax. Breathe calmly and smoothly. Now think: is there a particular place where you would like to meet your imaginary expert? You might want to meet this guide in your own home, but feel free to imagine another site. For example, you could visualize meeting in a beautiful garden, in a forest, on top of a mountain, or some other location. You can improve your ability to visualize imaginatively by speaking out loud your inner impressions to a tape recorder, or to another person. Eventually, even the slightest glimmer of

imagination will be reinforced and amplified by consistent practice of this exercise. If you are not yet able to easily imagine a location in which to meet your chosen expert, don’t worry. Simply move forward to the imagined encounter with this person, whenever you are ready. Your imaginary encounter may go exactly as planned, or there may be surprises in store for you. Perhaps someone you weren’t expecting shows up. Perhaps your chosen expert does not want to participate. If no one appears in your mind’s eye, ask for someone to come forward, and then wait.

Make Sure You Are Comfortable with This Expert When your imaginary guide appears, handle the encounter with as much politeness and respect as you would a real life encounter with a real person. Do you feel comfortable in the presence of this expert? Do you have the sense that the expert feels comfortable with you? Even if these guides are figments of your inner mind, you still need to be sure you are accessing a part of yourself that wants to promote only the best for you.

If you get any sense of discomfort between you, thank the expert for coming, and politely dismiss him or her. Think of another expert you admire in your chosen field and create an imaginary encounter with that person. You may even have to create a totally fictitious character to be your imaginary expert.

Look at the World Through His or Her Eyes Once you have established a meeting with your chosen expert, mentally picture yourself and your visiting expert standing facing each other in an attitude of great respect. Gently put your arms out and slowly remove the expert’s head from his or her body. Since this is only an imaginary person or animal, the head should come off quite easily. Place the expert’s head above your own, facing the right way, and lower it over your own head. Now believe that you are looking out at the world through the eyes of your chosen expert, hearing through the expert’s ears, smelling through the expert’s nose. Take the time to allow the expert’s mind to slowly merge with your own mind. Now gently pull the expert’s body towards you, and step into it. Feel as if it fits you perfectly. Feel that you have merged with the expert’s body and can feel and do the same things. When you feel that you are actually in the expert’s body, notice what seems different to you. Does the world look different in any way? Do any of your attitudes feel different? How does your body feel different? Can you feel the confident attitude of the expert? Memorize the sensation. Focus on the differences you notice and start to talk about them out loud. Spend at least five minutes doing this step. When you have finished, gently step out of the borrowed imaginary body and carefully remove the expert’s head from you own. Respectfully return the head and body to the expert. Thank that person for allowing you to have this experience. You can use the Expert’s Head technique to improve your skills at some desired activity, or to accelerate your ability to learn to do

something you have never done before.

Familiarize Yourself First spend a few weeks performing the Expert’s Head exercise daily to familiarize yourself with it. Once you are accustomed to the process of donning the expert’s head, you are ready to use this technique to accelerate your skills development. First spend a few minutes performing the desired skill entirely in your mind. Feel as if you are actually performing perfectly it and that you really know how to do it. Then move to the Expert’s Head exercise, and spend about 10 to15 minutes, performing the activity in real life, but mentally be the character of the expert, wearing the expert’s head and body. After about 15 minutes, gently remove the expertís head and step out of the expertís body. Thank the expert for the use of his or her body, mind and talent. Ask the person to continue filling your mind with more of their expert knowledge and ability even when you are not practicing this exercise. Before the experience starts to fade from your memory, spend a few minutes writing down or speaking out loud everything you can remember. Write down or speak everything you can remember that was really different when you were in the expert’s mind and body, rather than as yourself. When you wish to improve a particular skill, first spend about 15 minutes mentally doing it as yourself. Then slip into the expert’s head and body to continue the exercise in real life for another fifteen to thirty minutes. If you repeat this process about three times a day, you will experience a greatly accelerated ability to master the skills you desire. Please realize that advice and knowledge received in this manner is not infallible. Do not feel obligated to act on any advice received from your inner dialogue with your imagined guides unless you are absolutely convinced it is appropriate for you at this time. This technique can greatly increase access to your inner creativity and wisdom, but you will still need to make informed and reasoned decisions about what you do.

Connect with Your Body By Linda Dessau

When we're in the creative flow, we can sometimes forget we even have a body, because our minds are exploding with color, sounds, words and images. But when unhealthy habits sap your body of its vitality and strength, your creativity and productivity will be sapped as well. What could be more frustrating than the interruption of your creative flow by an uninvited headache, back spasm, dullness of mind or the "shakes"? I once heard the expression that as a guitar player, I'm a "small muscle athlete"-- meaning I need to warm up those muscles and treat them well. Perhaps as artists we're all small muscle athletes. After all, we do need a good measure of physical endurance to get through our creative tasks. Whether it's sitting hunched over an easel, the repetitive movements of playing a musical instrument, the stamina to stand and walk on stage throughout an entire show or sitting at a computer keyboard for most of the day, our creative tools all require the use of the body. To keep that body strong and resilient takes daily attention. Day-to-day self-care practices such as getting enough sleep, eating three healthy and balanced meals that are evenly timed throughout the day (plus healthy snacks if you need them), moving your body actively and drinking enough water are all essential for taking care of your body. Taking care of the body also affects the mind. Fatigue, malnutrition, inactivity and dehydration will all have adverse effects on the mind and the ability to problem solve, concentrate and connect ideas. The Creative Cycle and Self-Care Touring with a band, rehearsing for a show or burning the midnight oil to finish a painting before a gallery opening, are all examples of extraordinary circumstances where we might relax our selfcare discipline and adopt a whole new set of rules. Then, when the show or tour is over or the piece is finished, we sometimes sink into an anti-climactic "low" or a period of transition before we get back into the creative flow again. The daily practices you keep when things are "normal" will build resilience for the times when these extraordinary circumstances come up. They also build habits and healthy living skills that you can draw on when life gets more challenging. Put it into play One of the best practices for a healthy body, mind and spirit is to get enough sleep and rest. Tonight, end your evening activities a half hour early and spend that time winding down. Release the worries of the day by writing or speaking about them. Calm yourself with a bath, tea, massage, music or a good read that doesn’t remind you of your work. We can all come up with reasons why we can't exercise, we can't make different food choices and we can't focus more on our health. You have a unique creative gift to share with the world, but your creativity relies on a sound mind and body.

Yo Soy

Taco! A non-meat alternative for all Mexican-food loving vegetarians

By Jen Scott of www.d-vegetarian.com

eat alternatives are usually made from soy protein and other ingredients. There are soy protein products that are naturally flavored to taste like beef, pork, chicken, and even fish. There are “veggie” burgers, hot dogs, and deli meats as well. Soy can also be made into dairy alternatives, such as soymilk, soy cheese, and soybased puddings and frozen desserts. There are also soy products made to resemble butter, cream cheese, and yogurt. There is also soy oil, soy protein concentrate, textured soy protein, soy sauce, soy flour, and many other products that are used as cooking ingredients. You can also snack on soy nuts or crackers and soy butter. The possibilities are endless. The most popular meat alternative is tofu. Tofu, which resembles soft cheese, is made when soymilk is curdled with a coagulant. By itself, tofu is rather bland, but it has an amazing ability to soak up flavors. It is used as an ingredient in many flavorful recipes, such as scrambled tofu, tofu casserole, tofu stir-fry, and tofu taco filling.

Easy Tacos 1 (12-14 oz.) bag frozen or refrigerated precooked soy crumbles (available in health food stores or the healthy section in your supermarkets) 1 (1.25 oz.) envelope taco seasoning mix 3/4 cup water flour tortillas or taco shells Cook the soy crumbles until brown, then drain. Stir in taco seasoning and water and mix well. Continue heating until thoroughly hot. Serve 1/2 cup filling in each tortilla or taco shell. Yields 12 servings Per 1/2 cup serving: 46 calories, 6.5 g protein (4 g soy protein), 6 g carbohydrate, 0 g total fat (0 g sat fat), 290 mg sodium, 0 mg cholesterol, 1.5 g dietary fiber

S o y p ro d u c ts a re a n e x c e ll ent s o u rc e o f p ro te in , ir o n , a n d B v it a m in s!

Tofu For Baby You can introduce this versatile and healthy food to your baby once he/she is at least 8 months of age. (It is important, however, to be aware that soy is a potential allergen. When introducing it to your baby for the very first time, watch carefully for any signs of an allergic reaction. Symptoms include nausea, vomiting, stuffy or runny nose, watery or red eyes and wheezing. Should you ever suspect your baby is allergic to a particular type of food, then contact a medical professional immediately). It is very easy to incorporate tofu into your baby’s diet because it has very little taste of its own. Instead, it absorbs the flavors of any foods it comes into contact with. Initially, you could try blending tofu with cottage cheese or avocado, for a simple, nutritious meal. Soft tofu creamed with fruit would make a delicious dessert for baby. Alternatively, tofu can be cut into chunks and served to your baby raw, as a healthy finger food.

Tofu Fast Facts!

Tofu is part of the legume family. It is fermented soymilk curd--the process by which it is made compares to the way that cheese is made from milk. Tofu is a rich source of protein, calcium, iron, fibre and fatty acids--key components for good nutrition. There are two basic types of tofu: hard/firm tofu, often used in recipes that needs a consistency which holds together well; and soft or silken tofu, generally used for desserts, smoothies, soups and sauces. Fresh tofu has a sweet aroma when opened--any sour odor would indicate that it is stale and should not be used. It will keep for seven days in the refrigerator and should be placed in an airtight container of water. It is, however, essential that the water is changed on a daily basis. Tofu does not freeze particularly well. Upon defrosting it becomes somewhat spongy in texture and appears discolored.