S Eden

Back to Perfection
August 2010

olive oil:
The wonder healTh oil for inside and ouT

Buying Organic, Wisely
crAzy About KettleBells
The Many ways To deTox, page 12


Breathe easy!
steps to treAting AsthmA—plus! Quick fixes And long-term treAtments


Know the pros and cons of melatonin, page 14

A note from the Publishers

The answers



elcome to another issue of Sacred Eden. As always, we’ve filled your favorite health magazine with the latest information and advice to help you make the right choices for total wellness, and indeed, going back to perfection.

There are three topics in this issue, though, that may appear more relevant (but not any less important), especially if you’re living a fast-paced, high-stress existence and are looking for more sustainable ways to health: Shopping for organic products, managing asthma, and getting meaningful sleep. Organics—both food and non-food—have become increasingly popular over the last decade, due largely to the concern over the environment and the impact of our choices on our carbon footprint. Already debates are arising whether one should go organic or remain non-organic—but it looks like the organic advocates are winning, with a projected yearly growth rate of nine percent, as opposed to a measly one percent in the non-organic sector. This issue (“Is the Product You’re Using Really Organic?” on page 8) gives you a brief but meaty guide on purchasing organic products. It’s the ingredients that matter; not the marketing or advertising gimmickry. Unfortunately in the US, the stamp “USDA Organic” has yet to find itself on some non-food products. A loose guide may be thus: “100% Organic” means the product is made entirely of organic products; “Organic” have around 95% organic material in them; and “Made with Organic Ingredients” could have as little as two percent to 75 percent organic material in them. The second topic which merits attention is asthma (“10 Treatments for Asthma” on page 4 and “Beat Asthma in Two Ways” on page 9). In this seemingly “enlightened” day and age, there are still 100% smoke-free laws that exist in the US. The Asthma and Allergy Foundation of America (AAFA) cites cities like Richmond, Virginia, St. Louis, Missouri, Chattanooga, Tennessee, Xnoxville, Tennessee, and Milwaukee, Wisconsin as the five worst cities to live in if you have this disease. Of course, “annual pollen scores, pollution levels, poverty rates, the percentage of people without health insurance, and state laws ensuring student access to emergency inhalers to use in asthma episodes” are also taken into account. More than 20 million children and adults today live with asthma, the AAFA says. That’s a whole lot of people this issue will be talking too—and we include not just traditional, quick-fix solutions, but long-term lifestyle options that will help you, as they say, “breathe easy.” The third highlight of this issue is about sleep and what you can do to get the best kind of it. According to studies, insomnia affects more women than men. “Most adults have experienced insomnia or sleeplessness at one time or another in their lives. An estimated 30% to 50% of the general population are affected by insomnia, and 10% have chronic insomnia,” says the study. It tends to increase with age, and is typically more common in people in lower socio-economic groups, chronic alcoholics, and mental health problems. For most of us, though, it is the killer stress that is the cause for sleeplessness. While melatonin, the hormone produced in the pineal gland and linked to sleep, may be helpful as a supplement, it is advised to take this supplement sparingly. The best way, we believe, is still to take a holistic approach to sleeplessness. We’ve got more of that on page 13 (“Melatonin—The Pros and Cons”). Turn to that page, and you’ll find steps to battle lack of sleep without having to turn to a pill. The rest of this issue gives you the other answers to living a stress-free life: flushing toxin buildup from your body, getting into yoga, acupressure, trying out kettlebells to cure everything from asthma to back pain. If this is your first time to pick up a copy of Sacred Eden, you’ll discover that it’s a total package. We hope you’ll come back next month to discover more. Here’s to your health,

The Sacred Eden Team

Wondering why you’re still not burning off those pounds? Here are some things you may be doing wrong. Beat Asthma in Two Ways. From quick fixes to long-term treatments. If you haven’t taken up the practice yet. Touted to be better than physical therapy. 17 . 10 treatment options for asthma. This wonder oil is great for the body and for keeping skin and hair look beautiful. More than enemas. here are tips to get the most out of your class. Pushing All the Right Buttons. This rawfood version of the classic favorite is chockfull of nutrients. detoxifying is about giving your body a rest and choosing the right foods. A skeptic doctor turns believer after kettlebells give her her life back and help dozens of patients along the way. When your bowels are stuck. acupressure releases blocked energy and encourages the flow of ch’i. The importance of air purifiers feaTures Body A Greenhorn’s Guide To Yoga. Is the Product You’re Using Really Organic? Get smart about shopping for organic—familiarize yourself with the labels and don’t be fooled! Healthy Inside-Out with Olive Oil. Kettlebells and Chiropractic Practice: A Winning Combination. know what management system can work for you. 11 13 15 17 10 Detoxifying Naturally. Melatonin—the Pros and Cons. 15 food and nourishment 10 19 Juices for Fighting Constipation.Table of Contents 4 6 1 3 5 6 7 8 9 A Note From the Editor regulars healthy solutions Seven diet secrets of the stars. Having trouble sleeping? Know more about this supplement and how to get the most quality zzz’s. 11 13 Exercising Right To Lose Weight. try these concoctions and juices to unclog the flow. The trick to drinking more water. Pumpkin Pie.

and lean meat. and being the public figures that they are. she prefers to eat black grapes and drinks tomato juice and herbal tea. 3. 3 WayS to Drink More Water w ater cleanses your body of harmful chemicals through your intestines and throughout your urine tract. and she combined this diet with an exercise program that includes weight training and cardiovascular workouts. 2. avoiding sugar and white flour. you should like it. OPRAH WINFREY As one of the most successful talk-show hosts in the world. legumes 30% lean proteins-Tofu. chicken and low-fat dairy products. B the 12 ounce bottles of water and keep them in the fridge. turkey. Oprah works out five days a week. there is no question that Oprah needs to maintain her physical appearance for her audience of millions. KATE HUDsON The gorgeous daughter of actress Goldie Hawn gained 60 pounds during her pregnancy. Known as one of those celebrities who are constantly battling weight gain. Their health agenda can range from extreme workouts to well-planned meals. fish and olive oils It is essential that every meal should contain macronutrients to attain the balance of hormones and maximum weight loss. spending 30 minutes on the treadmill and doing free weights. According to Chinese medicine. Brad Pitt not only mesmerizes audiences with her adorable comic sense and her famous hairstyle. JENNIFER ANIsTON The ex-Mrs. Keeping it cool but not icing it down too cold will do the trick. CLAUDIA sCHIFFER The German supermodel eats salad and steamed vegetables for dinner and eats only fruits before the afternoon. Flavoring it with lemon will also make it more appealing to drink. She keeps herself in tip-top shape by practicing Ashtanga Yoga. or at the temperature you like. While on locations. she switched to a higher protein diet. our bodies break down very quickly. 1. Here’s a peek into some of their secrets. Kate removed all that baby weight in only four months and has gained abdominal muscles that gained the envy of many in Hollywood. She snacks on sweet potatoes in place of candy bars. and has become a true fitness paragon over the years. fish. the styled hair and the professional makeup. So have a gulp of water readily available wherever you are! Here are 3 quick tips for taking in more water. But for you to drink it. chicken. Her eating plan consists of legumes. they cannot afford to slack off when it comes to taking care of their physical appearances. and she adopts a liquid juice diet when she needs to slim down fast. To stay trim. When in restaurants. nuts. She adopted a macrobiotic eating plan that includes organic foods rich in lean protein. or come in the house. Gwyneth actually follows a healthy eating plan that resembles Oprah's. some people can live for a week or two. in a matter of days. fruits and vegetables. From her previous eating plan. She consumed high protein meals in smaller portions. which she needed to shed quickly before commencing on her next film. Chose water over sodas. however. always order water—never sodas or sweet. She also eliminated dairy from her diet.HealthySolutions 7 Diet SecretS of the StarS C elebrities always look fabulous. as she appeared in countless magazine covers. and does yoga everyday. Grab one whenever you go out. eating foods like vegetables. Aside from the designer clothes. Without proper water intake. CHRIsTIE BRINKLEY This long-time supermodel maintains her all-American good looks by being a vegetarian. and follows a strict diet that mostly shuns junk foods. drinking cold water can block your digestive system. Keep a bottle in your hand while watching TV or reading. celebrities have to take good care of their bodies. GWYNETH PALTROW A lot of people may find it hard to believe that the perpetually slim Academy award-winning actress actually needs to diet. Roomtemperature water is best. she’s also known for having one of the sexiest bodies in Hollywood. The diet consists of: 40% Low glycemic carbohydrates-Foods such as beans. brown rice. But it takes a lot of effort to look the way they do. beef and low fat dairy products 30% essential fats-nuts and seeds. fizzy drinks. Jennifer follows the 40:30:30 diet method. Oprah also credits her trim figure to her habit of not eating anything after seven in the evening. fish. Keep it cold. Without food. She usually follows a macrobiotic diet. fruits and vegetables. MADONNA The pop star has always flaunted a body that is to die for. Always have water available. She limits her consumption of white sugar and flour. 3 sacrededen . she has recently toned up her figure and has never looked better at age 50 by combining a regular exercise regimen and diet plan.

The key lies in recognizing the causes and managing the condition such that you are in control of the situation. exhaust fumes etc reaching inside the room. sacrededen 4 . 9. Similarly the patient is tested for food allergies that trigger off attacks and treated for them.Practice meditation and breathing exercises to strengthen the air passages and lungs. Care should be taken to avoid air cleaners which produce ozone. 10.Keep your environment free of dust mites. Treatment for asthma should be done under the guidance of a doctor and should be planned carefully. smoke and smog. here are the most popular treatments: 1. Research indicates that the best option for patients is to maintain a dairy and record when and why attacks occur. as well as curtains and covers. mold and so on.Preventive action where you avoid situations that triggers off symptoms. The alternative medications are long acting beta2 agnostics like salmeterol or formoterol or antimuscarinics like ipratropium or oxitropium. pollen. pet dander. sofas.Exercise regularly to keep fit and to strengthen your heart as well as lungs. 3. grass. Further an air purifier provides relief to the lungs of an asthmatic person by providing clean air so that he can breathe easily. problems faced by asthmatics. carpets. 2. throws. smog.Use of special equipments like a peak flow meter which will warn you of an impeding attack and an inhaler spacer which will ensure efficient disbursement of medication.Combination therapies where a steroid along with long acting medication are prescribed. Alternately. which rather than reducing asthma may trigger an asthma attack. 7. pollen.Drugs like short acting beta agonist namely salbutamol and terbutaline are first prescribed. These contain medication in aerosol form to provide immediate relief. fur and feathers by regularly vacuuming and decontaminating your mattresses. To strengthen the mind and spirit patients are often asked to join therapy groups that talk about fears. and dry powder inhalers. personal experiences. An air purifier works by cleaning the air indoors and prevent triggers like smoke. and work together at breathing exercises and other regimens to strengthen their bodies. 5. You’ll learn more about asthma in this issue (turn to page 9). a combination of antimuscarinic and short acting beta 2 agnostic is used.Using air conditioning. 6. pillows.Use inhalers which are of three types: aerosol inhalers. This will give a clear understanding of triggers. In layman terms asthma medication is of two kinds: anti-inflammatory medicines and bronchodilators.HealthySolutions 10 PathS to conquer aSthMa a sthma is a condition where due to certain stimuli a person experiences narrowing of air passages and difficulty in breathing. dust. weed. 8. A purifier works by removing environmental triggers like airborne allergens contaminants. Then the next step is to create an asthma management plan with the help of your doctor. A person cannot avoid exposure to polluted air but he can certainly control the environment in his dwelling or work place.Allergen Immunotherapy where the patient is desensitized to asthma causing allergens like smoke. as this will reduce your exposure to airborne pollen and other triggers. 4. breath-actuated inhalers. but for starters. a the role of air PurifierS in treatMent of aSthMa person spends most of his time indoors and presence of purified clean air can help a lot in preventing triggering of asthmatic reaction.

and build principles based upon objective observations. glaucoma. If you have a bad back or a sprained ankle. make sure that you put yours away when you’re finished and leave them there for the next class. Yoga is full bending. a history of retinal detachment. or you may hurt yourself. ageing is an artificial condition). This don’t be late and don’t leave early. Yoga diminishes an individual’s levels of anxiety. it truly is approached as a science. breathing. but literally keep them in the car or in your locker. An empty stomach is best. thus enabling him/her to focus on what’s spiritual and important: achieving balance and happiness. 5 sacrededen . stretching. Find a yoga class that best fits your abilities. one must be highly educated in the sciences. Yoga is a science. during which you pay special attention to your breathing. 5. As people age (to yogis. Eating a big dinner before could result in you cramping up or feeling nauseous. exhaling during certain movements and inhaling with others. keeping conversation to a minimum. Indeed. or exercise science. Talk to prospective teachers. or heart disease. 4. Most yoga instructors offer private classes or can help you design your own program. Yoga helps us through a cleaning process. depression. including physics and the biological sciences. He may rule out specific poses if you have high blood pressure. 3. * Leave your cell phones and pagers outside. tidy. Mind and body draw inspiration and guidance from the combined practices of asanas. here are some things worth understanding about this ancient form of exercise and meditation yoga y methods. Bring your own towel or yoga mat if you need to and make sure that you are clean. turning our bodies into a well-synchronized and well-oiled piece of machinery. the benefits of yoga are attained. in many places in the world. but your mind should be focused only on yoga. or have a very light meal beforehand. but don’t let yourself get too hungry to think. And just what are these benefits? equilibrium in the body’s central nervous system decrease in pulse. If props are used. if yoga is a faith or a belief. She or he will offer you adjusted versions of poses or give you a nod when you should skip a pose that could make your condition worse. Wait at least two hours after meals before yoga class or practice. let your instructor know before class. our bodies become susceptible to toxins and poisons (caused by environmental and poor dietary factors). Eat lightly before practice. oga is a science--this is not merely playing with words. and decide whether of not you can handle a program before you sign up. Make sure the instructor understands your level of experience and any limitations you may have. This mind-body harmony is achieved through three things: postures (asanas) proper breathing (pranayama) meditation PSychological BenefitS Perhaps the most frequently mentioned psychological benefit of yoga is an improved ability to manage stress. which seeks to understand how the body acts and reacts to changes in the internal physical environment. Don’t allow anyone to push you ahead too quickly. the MinD-BoDy connection Yoga is centered on the mind-body connection. twisting. and strength moves. and not wearing any strong scents or wearing revealing clothes. and meditation. a greenhorn’s guide To If you haven’t taken up the practice yet. which means that it is understood in terms of scientific Yogic science seeks to verify cause and effect. Listen to your body. This also means keeping your voice down when you talk to others and in general. Yoga involves a series of postures. strength and endurance or as a way to enhance your spirituality. Try private lessons. Don’t just put them on silent mode. PhySical BenefitS By harmonizing these three principles. Try a few beginner classes before you attempt more vigorous classes. then asking this question isn’t fair. * Communicate with your yoga instructor.Mind getting the MOst Out Of yOur yOga class * Go to yoga class with an empty stomach. to be a yogic master of any credibility. You can approach yoga as a way to promote physical flexibility. lengthening. This discussion on yoga as science is important for us to include because it allows us to sensibly ask the question: what are the benefits of yoga? After all. because it’s one that yoga cannot answer in terms that we can objectively understand. as empirical and pragmatic as kinesiology. * Be respectful of others in the class. respiratory and blood pressure rates cardiovascular efficiency gastrointestinal system stabilization increased breath-holding time improved dexterity skills improved balance improved depth perception improved memory fOr thOse With special cOncerns 1. and lethargy. This is not only a favor to your classmates and their focus. 2. Talk to your doctor and show him pictures of the poses you do in class.

Special care and caution is needed in the case of a pregnant woman or in treating a person with burns. What to remember: . stress reduction. with your feet elevated on a sofa or chair. For knee pain.000 years now. Incontinence. Relaxes the muscular tension 12. Sore throat. Helps with Menopause and PMS 6. infections and recent injuries. Hand. Hip. sinusitis. treat all these With acupressure: Tension Headaches Migraine Headaches Jaw Pain. and slowing the aging process. put a tennis ball on a pillow. Urinary retention Nose bleeding. acupressure. Earache Neck and Shoulder Pain Wrist. hands and heads were less likely to drowse during class. lie on your back. tap into the major energy pathways (or meridians) of the body. Acupressure should be applied slowly and gently. pain relief. Heartburn and Stomachache PMS and Painful Periods. 5. Acts as a first aid in case of injury 8. Sinus Infection. Decreased Libido. Diarrhea. Relieves from stress related problems like fatigue. The acupressure consisted of light tapping of fingers or using thumbs or forefingers to lightly massage the stimulation points. acupressure increases circulation. Knee.While practicing on yourself. sacrededen 6 .Learn acupressure from a professional . Ankle and Foot pain Colds. Cures common illnesses like cold. insomnia 4. Press into it gently with your fingertips for about one minute. then repeat on the other hand. press the fleshy part of your hand between your thumb and index finger. Arm pain Backache. Place two tennis balls under your lower back on either side of your spine.Avoid open wounds. It also strengthens the immune system and promotes wellness. When energies are blocked or deficient. Two common ways of doing acupressure are the “Shiatsu” and the “Jin Sin”. Pregnancy Discomfort. Reduces labor pain 10. Loss of Voice Allergies Anxiety Attacks and Nervousness Depression Insomnia Fainting Hiccoughs Improve Memory and Concentration Angina. Shiatsu is more common and uses immense pressure. Applying it too quickly or vigorously can do some damage. broken bone. Morning Sickness Bed-wetting. Itching. illness can result. Endorphins play an important role in immune function. skin infection and other problems when applying it . It is believed that acupressure causes the brain to release endorphins.Wear comfortable clothes righT BuTTons Pushing all The e Touted to be better than traditional physical therapy. Helps in improving muscle strength and tone Here are a couple acupressure moves you can try: For headaches and muscle or joint pain. Stay in this position for one minute or sooner if it becomes uncomfortable. by stimulating the body’s acupoints. Asthma. surgery. Hangover eaSy to learn Acupressure be learnt without much difficulty. Heals injuries a scientific study Acupressure has also been cited as a new aid for sleepy students.Body sOMe precautiOns Correctly performed. Flu. Helps in relieving joint aches and pains 7. Hold for this for one minute. For low-back pain. The best way to learn acupressure is to try it on oneself. Increases vigor 9. whereas Jin Shin is the gentler form of acupressure that uses soft touch and gentle strokes.Avoid cold drinks especially during winter . Toothache. Find the sensitive spot just below your kneecap and slightly to the outside of the shinbone. acupressure eases the flow of qi or ch’i and helps you attain an increased state of health xisting for some 5. Increases blood circulation 3. Heart Palpitations and High Blood Pressure Constipation.Prevent specific pressure points during pregnancy . then place your leg over it so the ball is pushing into the crease behind your knee. feet. Hot Flashes. migraine 11. have someone with you . Relaxes your mind and body 2. especially in the abdominal area. Some of the common benefits which acupressure provides us are: 1.Avoid acupressure on full stomach . Thirty-nine student volunteers found that those who were taught to self-administer acupressure to stimulation points on their legs. reduces tension and pain and enables the body to relax. These energy disruptions are often the result of stress or injury.

When you think you are confident enough to endure 30 minutes. especially a high carbohydrate meal. if you eat prior your routine. THE BEsT TIMING. You might want to consult a physician before participating in any type of fitness program. Don’t try to replenish the 7 sacrededen . Build your endurance by jogging or hitting the treadmill at moderate speed at first week. Never eat immediately after your exercise. Remember that if you overdo your exercise. you may start strengthening your muscles by using small weights. FREQUENCY OF YOUR EXERCIsE. so be careful on shifting to weight training. YOU MAY BE DOING WEIGHTs TOO EARLY. Choosing the best exercise program could be painstaking if you yourself don’t want to engage in strenuous activities. you need to “call” them up during an exercise. How often do you need to do your exercise program? Some studies say that you should do it moderately at three times a week.Body exercise To lose weighT Are you wondering why your exercise program is not as “effective” as it’s touted to be? There might be some things you’re doing wrong exerCising righT sugars right after your routine. Let 30 minutes to one hour pass before eating your meal. Ideally. the stored fats are recruited back into the blood stream and converted to simple sugars known as glucose to be used as fuel. look at how you execute your routine. If you aim to burn unwanted stored fats in your body. But muscle mass gaining may add unwanted weight and cause increase in appetite. The right frequency will depend on your endurance. start at three times a week with each routine lasting only 30 minutes. others dictate that you should do it daily. Another thing to consider besides your willingness is your overall endurance. Allotting a few minutes will make your system burn more fats. Try to cut down high carbohydrate diet. The best time to do an exercise if you are trying to burn more calories and lose weight is right after you wake up in the morning. Try to replenish your energy with protein but be careful also with this food group because it can also be stored as unwanted fats. The food that you eat is primarily recruited in the bloodstream to be used as your fuel during the exercise. Check also the frequency. That is why you need to breathe in a lot of air during aerobics because this will ensure that you are really burning the unwanted fats away. thus. It is important to build endurance for you to burn much fat as fast as possible. Remember to increase your routine time to an hour when you are at ease with your exercise program. you might end up having more problems than just worrying about your weight. When you are certain that you have the ideal weight for your built. you are just giving a way for the unwanted stored fats to stay reserved there in your body. set your aerobics daily and combine with the right kind of diet and rest. your body is still doing the routine through some biochemical processes inside. During aerobic exercise. THE BEsT FITNEss PROGRAM. Some people start on weights as early as a few weeks after aerobics. It is a much longer type of activity that uses little muscular contraction. Aerobics is a type of exercise where you use a lot of oxygen. Oxygen is needed for this process to proceed. selecting aerobic exercise is the best way to start. before the routine. duration and timing of your exercise. They need to be used up as energy and so it is but essential that you don’t eat anything. Eating before an exercise routine will only make your objective go into waste. Don’t try using weights when you haven’t achieved the desired weight for your height. It is believed that after you exercise. Carbohydrates are easily stored as fats if you are not doing your exercise right. CHECK ON YOUR DIET. Daily aerobic exercise is not dangerous as long as you don’t tire much after the routine. a fter checking your diet and blaming your parents about the way you inherited their physique. You should not take in anything except water for hydration. Are you doing aero or strength exercises? Are you trying to melt down the fats or are you building more muscles after burning those unwanted flabs down? These are the questions you need to consider to arrive at the best exercise program and techniques to scorch down those disfiguring fats. So to do it right.

Check beyond face-value. they might be stretching the truth a bit. This means that the product has been tested and had met the quality standards set by the USDA for safety and passed tests conducted by the USDA for antibiotic and hormone use in livestock and crops. 3. products with 70%-95% organic ingredients can only be described as “made with organic ingredients” with three of these organic ingredients listed on the label. take note of some ingredients you don't understand in the label and look it up online prior to your purchase to ensure that they are not preservatives or chemicals. According to www. with sales increasing around 20 percent every year. First. The skin type (dry. Know if you’re buying the real deal really i t has been said that if you want to take good care of your well-being. research on the Internet for reviews and recommendations on the best organic skin care products around to make your choice easier. Do not take the manufacturer's word for what it is. 2. One can find several standards of the word “organic” as related to skin care and health products.ultimate-cosmetics. Some of the world’s most potent irritants come from Mother Nature.Beauty Body is The ProduCT you’re using organiC? Don’t be duped by savvy marketing and clever packaging. normal. The process for application/use of the natural skin care product. According to reports. Organic skin care products are becoming increasingly popular due to concerns about chemicals used in many products. When manufacturers put “organic” or “all-natural” labels on their products. oily. e. What to look out for Products labeled as 100% organic should not include synthetic ingredients at all nor entail the use of artificial products during the manufacturing process. Look for the following: 1. then what you put on your skin can be just as important as what you eat or drink. Studies have found that up to 60 percent of creams or make-up applied can penetrate the skin and get into the blood stream. An unsuitable natural skin care product can harm you in almost the same way as a synthetic one. chuck it.” Second. only products that used purely organic substances in their manufacture can be labeled “100% organic. How does the consumer know if he or she is getting the real deal? What’s gOOd tO KnOW People should also be aware that the suitability of a skin care product is not based on whether it is synthetic or natural. Be familiar with UsDA organic ranking.com. UsDA organic seal of approval. the chemicals we apply to our skin are absorbed directly into our bodies. The climatic conditions in which it will be used. products with only 70% organic ingredients or less can only use the word “organic” in their ingredient section. 3. sensitive) 2. Some unscrupulous manufacturers may have used an organic ingredient but this does not make their products “organic. products with 95% or more organic ingredients can be labeled “organic” in their primary label. It is estimated that an average woman absorbs as much as two kilograms of chemicals from cosmetics and toiletries alone.” Whenever possible. Instead.g. you can minimize the risk of purchasing scam products. The USDA has imposed several requirements for organic skin care products. Better yet. Be a Wise cOnsuMer! By understanding what the manufacturers mean when they label their products as organic. hot and humid condition would warranty the use of oil-free natural skin care products. read the label to get a thorough idea of the ingredients used for the manufacture of the product. Third. So if your skincare product looks like it will last till next century. sacrededen 8 . Your selection of a natural skin care product should be based on three factors: 1. Lastly. Every product claiming to be organic must bear the USDA organic seal of approval. such natural skin products have a shorter shelf life (and hence are not preferred by certain manufacturers of skin care brands). The USDA also implements a system that designates a product as purely organic or not. A good natural skin care product (in fact any product) can seem useless if not used in the proper way.

chest pain. By strengthening the immune system. * Spirometry is a breathing test which measures the amount and rate at which air can pass through airways. The body's immune systems first line of defense against disease are barriers that prevent antigens. history of nasal stiffness [rhinitis]. but there are several ways to help build and support it by providing your body with proper nutrition. the use of allergy and asthma drugs can be done away with forever. 3. Eat 3 to 4 servings of omega-3 fatty acid-rich foods weekly. The following factors can also be used to diagnose asthma: * In children it begins with developed breathing problems. sleeping troubles. anxiety. there is no "magic bullet" that you can take to quickly repair your immune system. 9 sacrededen . lupus. labored breathing. 2. Albuterol can also be given orally or intravenously manner. to say the least. arthritis. 7. found in your blood. is used to stop and treat wheezing (inhalation difficulty and chest stiffness) caused due to lung diseases including asthma and chronic obstructive pulmonary disease (COPD). food additives and alcohol. They are white blood cells. cough reflex. body swelling. viruses. * For adults it involves listening to the lungs with stethoscope and examination of nasal passages. relaxation and maintaining a positive mental attitude. muscle cramps. which perform a protective function by seeking out and destroying foreign protein antigens. Limit saturated and trans fats. Many people use albuterol inhalation aerosol in order to avoid breathing troubles during exercise. Asthma is a disease of the respiratory system in which the airways narrow down often in response to a “trigger”--exposure to cold air. chronic fatigue syndrome and cancer to name just a few. then the immune system launches a second line of defense. heart burning. adequate rest. If the antigen or toxin manages to get past these barriers. allergen or emotional stress. Ensure your diet includes adequate protein. headache. tachycardia.Body asThMa in Two ways BeaT a You can go the drug route. giddiness. if any of these side effects occur while taking Albuterol. agitation. hyperactivity in children. Medical experts agree that a lowered or improperly functioning immune system can and does result in several diseases such as asthma. The barriers include your skin. nervousness. exercise. tremor. itchy eyes [allergic conjunctivitis] and eczema. Eat 3 to 4 servings of legumes weekly. The side effects that a person may experience while using albuterol include palpitations. treatMentS for aSthMa Quick Fixes Albuterol. psoriasis. chemicals and other substances that appear harmful from entering your body. Longterm treatment Many people who suffer from asthma and allergies don't realize it. or “broncho-dilator”. * Exercise challenge tests and metacholine inhalation tests are also great procedures to evaluate airway responsiveness. 4. regular exercise. nebulizer or other proprietary delivery devices. hypokalemia. increased difficulty while breathing and hoarseness. stomach acid and even enzymes in your tears. Asthma is strongly suspected if a patient suffers from eczema or several other allergic conditions and already has a family history of asthma. chest congestion and coughing and gasping knows how painful and inconvenient. 1. These symptoms of asthma can range from mild to life threatening and can be controlled by drugs and lifestyle changes. which are large protein molecules of bacteria. allergies. 5. but a lifestyle change and watching your diet will get rid of asthma for good nybody who’s experienced the wheezing. Take a good quality multi-vitamin/mineral supplement daily. Eat 3 to 4 servings of vegetables daily. nausea. Unfortunately. which destroy toxins. cough. throat irritation. Albuterol is normally given through the inhaled route with the help of a metered dose inhaler. * Blood tests and sputum studies are also great ways to diagnosis for asthma. It’s better to consult doctor. mucus. asthma can be. but a low immune system is very likely at the root of their problems. It works by loosening up and opening airways to the lungs to make breathing process more comfortable. 6. People with allergies and asthma will find that their asthma and allergy symptoms become less frequent and less severe when their immune systems are strong. Take 1000 mg of Vitamin C daily.

and many other minerals. Take it the first thing in the morning before breakfast. Try this for a few days until you start to get some relief from your constipation. Add a little more apple juice if needed. fresh or sun dried * one banana * 1 tablespoon of honey or molasses * one cup of rice dream Drink first thing in the morning and any time after lunch or dinner. this juice will help move things in your colon. B-2. folic acid and niacin. warm and drink the juice. which are effective in neutralizing body acid. Cherries Eat fresh cherries throughout the day or drink three 8 oz glasses of cherry juice during the day. flu. Blackberries are also high in vitamin C. potassium. According to how sweet you want it to be. you’ll need to experiment a little with the amount of figs and raisins. Cherries contain vitamins B-1. juiCes oat Milk With fig or Prune Juice Warm 8 oz of oat milk and add the following: * 3 oz of fig juice or prune juice * two droppers full of licorice extract Or. and hemorrhoids.Healthy Eats MOre chOices tO ease cOnstipatiOn Mulberry Juice Mulberry juice has many health benefits. put in a cup of fresh apple juice. Cherries also have laxative effects and can start peristaltic action. for fighTing ConsTiPaTion Need natural ways to get your bowels moving? Try these fruit juice combos aPPle Juice. It can stimulate digestion and assimilation of nutrients in the small intestine. Eat the figs throughout the day. Cherries are high in antioxidants. diarrhea. Drink this first thing in the morning to promote peristaltic movement. In the morning. Drink 1 to 2 glasses each day. Or prepare a blended drink of: * three or more figs. In a blender. Let them sit in this water overnight. you can mix one glass of 50% fig juice and 50% prune juice. Add equal amounts of dry or fresh figs and raisins and a small organic apple. Get a consistency that is not too thick. figS anD raiSinS Here’s a home remedy using apple juice with other fruit. Blackberries Mix 1 cup of distilled water and 1 cup of blackberries. Regularly drinking this will regularize movement. fiber. Increase the quantity if necessary. Elderberry Juice This can be used to help reduce the symptoms of colds. remove the figs. Boysenberry Boysenberry juice has a gentle natural laxative action on your bowels. sacrededen 10 . It also helps to relieve constipation. SteWeD figS Take 10 to 12 calimyma figs and stew them in two glasses of distilled water (16 oz) for 10 minutes. Drink this first thing in the morning. When your constipation is mild. and diabetes. It is good for digestive tract illnesses.

water is the only thing that one is able to ingest for a period of 24 hours. on the detoxification. but it will also flush out the kidneys as well. and giving your body a rest from your usual diet naTurally a full body detoxification doesn’t have to be complicated. Together with combining essential herbs in your diet during the detoxification process. Brushing your skin will not only help relieve your body of dead cells. parsley. Herbal detoxification is one of the simplest methods around. making sure your pantry is stocked with the right ingredients.Feature deToxifying Cleansing your body involves more than flushing out your colon—it’s eating healthy. it is also recommended to digest healthy. natural reMeDieS for cleanSing your BoDy There are simple detoxification steps that will help strengthen the body's first line of defenses against invading pathogens and bacterial diseases. A healthier immune system. green vegetables along the way. There are a whole host of benefits from performing an herbal detoxification every month. spinach. This will ensure enough time so that the colon is cleansed and so that the rest of the areas of the body can be cleansed also. The best and perhaps most important thing that one could do is to keep certain detoxification ingredients in the house so that a process can be done anytime that is needed. The other foods that need to combine these ingredients. Natural Detoxification Remedy #3: saunas and skin Brushing Everyone may be familiar with using a sauna in their house or their local gym. hoW often ShoulD you unDergo a Detox anD What you neeD Many people choose to go two to three days on the detoxification diet. flax seed. the same goes for raw juice infiltration. garlic. Here are some simple solutions to the paths that can lead to all of these natural and great feelings in the body: Natural Detoxification Remedy #1: Water Infiltration In this method. include juices as well as pure and raw soups and vegetables. #2: Fresh Fruit and Vegetables While performing a detoxification process of the body the most important things to be drinking while on a diet are raw and pureed vegetables and fruit. These are only some of the benefits from performing a natural cleanse on the body. and Ginger These can all be added to an herbal tea in order to be consumed. However. and fresh pineapple is best recommended. Most of the ingredients that one will want to consume during an herbal detoxification are cayenne pepper. but many people do combine the herbal detox system with other types of detoxification systems that they know. but what about skin brushing? Just as you would take a washrag to your skin during a shower. Cayenne Pepper. so should you take a dry washrag to every part of your body before you jump into the sauna. A glass of barley juice that's combined with parsley. though. primrose oil. Also. heightening of the five senses. This is mainly because your body will benefit from everything that you digest the first day and the second day is not necessary. the sauna definitely will cure. though. #3: Vegetable Broth and soup Vegetable broth is one of the most essential ingredients during detoxification. and even cinnamon. it is only necessary to complete one full day. Cinnamon. then they can always be added to a glass of water to drink. an herbal detoxification will help the body get rid of any toxins that are in the system. Like any other detoxification system. It will not only focus on cleaning the colon and liver. whatever the skin brushing method does not take care of. however. but it will also get rid of the toxins. during this type of natural body detoxification one is allowed to combine water. at least twice a month. SiMPle StePS to a coMPlete BoDy Detoxification Find the Right system for You 11 sacrededen . and a feeling like no other are some of the other benefits that go along with the detoxification of the body. a twenty-four hour period. Natural Detoxification Remedy #2: Juice Infiltration Just as water is the only thing that must be ingested during the water infiltration. If one doesn't have some hot tea to serve along with these herbs. #1: Garlic.

These pressure points. Acupuncture Just like aromatherapy. The principle of aromatherapy. the detoxification massage will instantly change all of that. When the muscles are relaxed not only will the body be able to get rid of invading pathogens sooner. . though. and other raw vegetables for a whole week. such as a workout at the gym. will be able to relax and detoxify the body. For example. Some of the aromatherapy can be used while giving yourself a hot bath or shower. It is believed that the body will enable itself to get rid of toxins throughout the body if its muscles are relaxed properly. Putting yourself on a healthy diet will limit your need to perform detoxification methods as regularly than other people who don’t. Consider your Condition One of the reasons that many people feel they need a body detoxification for is because they are ill in some way or another. vapors. Considering that humans are much more prone to getting sick when they are stressed an exhausted. if one has just been diagnosed with cancer then a total body detoxification plan may not be the best course of action to take. studies have shown that people who engage in healthy diets will be healthier than others across the board. Prepare for a Cleaner Body Just as there are preparations that are made for various other activities that we do with our bodies. There are several goals of the massage therapy but the one main goal is the relaxation of the muscles. and oils are soaked into the skin. If taking a bath then the oils and vapors can be added directly to the water that you're soaking in. On the other hand. so should we prepare our bodies and minds for the detoxification system. and many people contend that acupuncture is an excellent alternative to drinking natural juices. though. one must think about their current health situation before they embark on a detox journey. Acupuncture can be used as an alternative to detoxification because it is believed that the needles that are placed in the skin have something to do with the pressure points on the body. but we will be mentally prepared as well. Another way that detoxification massages work is to strengthen the mind and de-stress an individual.but it is also meant to strengthen the muscles. There are all sorts of people who perform acupuncture on a regular basis. which is what many detoxification methods require. However. rests on the fact that breathing in vapors and scents through certain aromas will help the body rid itself of the toxins. though. Healthy Diet Among other things. Two good ways to do something like this is through the use of meditation and yoga. an ailment from a simple cold bacteria or influenza certainly warrants the use of body detoxification in order for the disease and bacteria to be gone from the body's systems. This massage can either be combined with a rigorous detox diet in order to provide a double benefit. but the body will also be able to recognize bad substances and automatically get rid of them. alternativeS to Detoxification MethoDS Aromatherapy This alternative detoxification method is already used by very many people throughout the world. as well as breathed in through the nose. soups. As you continue the detoxification system every month. People believe that the toxins in the body will leave once the water. If this is your first detox then you will certainly want to start out lightly by making a good combination of all the above-mentioned ingredients together. detoxifying our bodies can take a toll if we don't prepare ourselves. however. acupuncture was used in Eastern societies many centuries ago. In other words. and it is a very old practice that has recently been popular in Western society and the United States. it can also be used alone. then you can work your way up so as to not shock your body's system." and the goal of these massages are to not only rid the body of certain foreign substances and invading pathogens that make you sick. These two exercises can be combined to not only strengthen our bodies for the detoxification we are about to complete. Using a Detoxification Massage There are actually types of massages that are known as "detoxification massages. the pressure of the needles.

a hormone secreted from the pineal gland and only released in darkness during sleep in healthy people. Most people who take these supplements report a decreased amount of time required to fall asleep. 40 million Americans may have chronic insomnia. Unfortunately melatonin declines as we age and supplementation might be needed to help bring back normal sleep at night. The natural route is always the better way. and have become increasingly popular among those who are frequently jet lagged and those with mild sleep disorders. as well as helping with jet lag and insomnia.Feature MelaTonin: The Pros and Cons This hormone has been touted as promoting a good sleep. Who can take it. Know your choices a ccording to recent polls. and increased number of sleeping hours and daytime alertness. But caution is well advised with using melatonin as a supplement. Since the mid-1990s. Last year over 26 million prescriptions were written to help Americans sleep. thus precaution must be exercised. Prescription drugs can have side effects. in most cases the dosage need to be increased to get a full night sleep. Others also report waking up feeling refreshed and full of energy. you may get the amount and quality of sleep you so desire. but it’s not the only solution. Kenneth Cooper of Advanced Nutritional Therapies says that dosages as 13 sacrededen . Dr. melatonin sleep aid supplements were sold over the counter. Who can’t People who should not take melatonin supplements are: children pregnant women breastfeeding mothers couples trying to conceive people with serious allergies HIV and cancer patients Only small doses of melatonin are needed to create improvements. In fact. By stimulating the production of melatonin. It is also believed to play a role in anti aging. with problems related to falling asleep and staying asleep or waking up to early in the mornings. more than 100 million Americans do not get a full seven to eight hours sleep every night. given how powerful its effects are. making people addicted to them.

and other activities one likes to do should be done before going to bed. before going to bed. try to lay down maybe read a book or listen to some relaxing music. 8. and not humans. 10. caffeine may also increase anxiety and nervousness at high doses. Hops: primarily used for treatment of anxiety and insomnia for thousands of years. Antioxidants protect our cells from damage by oxidation. stress. please consult your health care physician before embarking or discontinuing medication or introducing herbs into your diet if you are currently on medication for sleep.12 tips fOr sOund sleep small as 2 to 3 mg only. a combination of herbs and vitamins can help naturally relax the body and mind to help one get better sleep all night long. whether still warm or at room temperature. These drinks are high in caffeine. playing card games. Next. One such study was done at the University of Texas Health Science Center. Exercising and engaging in intense physical activities a couple of hours before going to sleep may increase the adrenaline levels in the body and cause sleep disruptions. sewing. 12. Milk contains high levels of melatonin while honey is said to have sleep-inducing properties and may act as a sedative. is an herb that is loaded with the amino acid l-Theanine. Catnip: a calming herb. and cashew nuts may help promote sound sleep. Potatoes are complex carbohydrates that are recommended to be consumed just before going to bed for natural. Chamomile: an anti-anxiety herb. Maintain evening rituals. vital for mood regulation and sleep. Drink a mug of hot milk with honey. Meditation is a practice where one focuses on a certain sound. Magnesium: helps relax muscles and is a good for relaxing the mind. Animal studies are used by the scientific community to indicate whether a substance has promise. and interestingly. other oPtionS to getting SounD SleeP Try to get to bed at the same time every night. these scientists were able to establish not only that walnuts contained melatonin. B Complex: good for fighting stress and maintaining a healthy nervous system. He also thinks melatonin can increase the body's own production of another antioxidant. or thought. Valerian: a tranquilizer and calming herb useful for disorders such as restlessness. Antioxidants slow down the aging process. 4. Eat potatoes. and controlled body movements all make up the health-giving practice of meditation. almonds. University of Texas scientists also found that melatonin had an antioxidant effect. insomnia. and is known for its calming effects. Take the amino acid supplements called gaba. Studies have shown l-Theanine to can help calm the brain. It is that this kind of noise that may aid individuals who are having difficulty in their sleep. Avoid stimulants such as tea and coffee in the evening. For some. melatonin levels often decrease with age. the amount of walnuts a human will have to consume to acquire the same benefits is still not established. Chamomile is an herb that people have been using for centuries. particularly if suffering from serious illnesses. a substance that is known to decrease ability to sleep. Lifestyle choices will affect your sleep as well such as smoking. It is known to promote sleep and treat other ailments like upset stomach. 7. Naps are usually recommended to be not over one hour because napping too much may disrupt sleep during the night. wheat bran. and headaches. Avoid any strenuous exercise three hours before bed. This condition is one of the causes of daytime sleepiness. a precursor to serotonin. insomnia and stress. While it was funded by a grant from the California Walnut Industry. Taking off from the logic that melatonin from walnuts can be also absorbed by humans. 5. Other beneficial vitamins and herbs are as follows: 5-HTP: helps promote healthy sleep. Consuming magnesium-rich foods like kelp. Boxes are available that produce what is called “White Noise”. Find out if you have sleep apnea. A regular bedtime routine is good practice even if you aren’t tired. good for ADD. Many clinical studies suggest that this activity actually relieves stress and promotes relaxation. Take magnesium supplements. 1. 6. 2. alcohol and caffeine. like rats. rest and meditate. and irritable bowel syndrome. Minimize naps. Reading. Doctors from the University of Texas Health Science Center believe it can protect the central nervous system as well as the body generally from free radicals. 9. illicit drug and pharmaceuticals use. are recommended for some people suffering insomnia. glutathione peroxidase. One of the problems with melatonin is that most of the studies regarding it were done on animals. . insomnia. Skullcap: used in the past primarily as a calmative and a digestive aid. object. using food as a source of melatonin is a good option given that it is much safer. Lemon balm: Primarily used for ADD. for example. restful sleep. and can yield valuable results even though they are ethically reprehensible and other alternatives exist. 11. Ashwagandha: an adaptogenic herb to help combat stress. Still. Doses of about 250 milligrams may induce sleep. Health experts suggest that any activity that is ritually done before going to bed helps signal the body that sleeping time is coming up. Green tea. Visualization. Drink a cup of chamomile tea. breathing. hysteria. used to help you sleep with out affecting you the next day. Sleep apnea is a sleep condition in which breathing stops for a few seconds during sleep. for one. 3. Doze. nervousness. Use white noise. Of course. This kind of amino acid induces relaxation and promotes sound sleep. but that it was able to be absorbed-at least by rats. as your body runs on an internal clock.

Oleic acid and monounsaturated fatty acids were also seen at higher levels – both acids are indicative of lower LDL (bad cholesterol) oxidation. reduces LDL while increasing HDL—and makes for a good skin and hair treat too! healThy inside-ouT wiTh olive oil n utrition used to be something like: “eat fresh food and stay away from potato chips”… now we are told beware of something called “free radicals” in the body. but it is fresh fruit that is especially rich in antioxidants. After the first day the total intake of olive oil was cut in half. specifically. Drinks such as coffee and tea often have a certain amount of antioxidants. and many have indicated regular ingestion of olive oil may be one of the best kept health secrets available. Scientific Proof The University of Barcelona conducted a controlled study that followed 16 individuals that were advised to refrain from certain foods that contained phenols (an antioxidant designed to attack free radicals).S. One week later.D. These free-roaming radicals have the potential to attack the body. of course. eggs and margarine. popularly associated with gourmet meals. diabetes. The health benefits of olive oil remain a delightful discovery for many. remains high on the list of recommended foods by the U. primarily in the form of cancer.Feature This oil. reduce the risk of heart disease and aid in the fight against colon cancer. The consumption of olive oil has also been shown to stimulate bone growth and calcium absorption. Some researchers believe that the health benefits of olive oil may still be untapped. Beyond its antioxidant properties. 15 sacrededen . After abstaining for four days the test group was given extra virgin olive oil to determine if this alone could increase the levels of phenol in the body. The health benefits of olive oil extend to the reduction of LDL (bad cholesterol) while increasing the amount of HDL (good cholesterol). Tests show that the oil helps prevent cancer. Antioxidants fight back. It’s not often something that adds significant good taste to a gourmet meal and can also be an extremely healthy choice. Most of the fatty acids that your body may need can be found in extra virgin olive oil. blood samples indicated elevated amounts of the antioxidants vitamin E and phenols. 50ml of olive oil was provided to test subjects while they refrained from things like butter. nuts. but it may surprise you to know that extra virgin olive oil as part of a balanced diet can provide as much antioxidant as a piece of fruit.A. and skin aging. What exactly is an antioxidant and why is it important? A nutrition plan that includes antioxidants can assist in staving off the potential for acute illness due to free radicals.. Fruit. A diet that is lean in saturated fats (red meat) balanced with a healthy dose of fatty acids has pointed to a number of health benefits. extra virgin olive oil has provided significant data to indicate it may also lower blood pressure.

Since olive oil is rich in antioxidants. Later. Apply a good amount of oil on your hair and cover it with a shower cap for 30 minutes. For hair. One more tip so that it that won’t add as many fat grams to your day: Instead of pouring dressing all over your salad. kill bacteria and makes your skin smooth and clear. or you can dip the tines of your fork in the dressing before putting the veggies on it. olive oil can also be massaged onto the cuticles to restore nail strength and resiliency to the nail bed.000 years ago in Crete. This is one step toward beautiful. For a facial scrub Apply olive oil and then scrub with good amount of sugar. This helps you to get smoother and softer skin. For a mask In a bowl. To avoid spreading it elsewhere. the earliest of cultures have seen the potential of olive oil when it comes to organic skin care. olive oil was an integral part of the Minoan economy. Appy it on your lips to stop chafing. The Greeks then quickly learned that this organic oil had amazing properties. uSing it on the outSiDe For many years. Being an excellent organic skin care product. or made with olive oil. 1/4 cup vinegar and 1/4 cup water. Studies in Japan have also proven that the antioxidants in olive oil helps in neutralizing free radical damage. wipe the sugar off your face with wet and warm cloth. using it as a cosmetic does help in protecting the skin against acquired aging and damage from the sun. For night cream Use 1/2 cup olive oil. Douse your nails in a cup of olive oil for 30 minutes for smoother. You may also want to salt and pepper it before shaking to mix the two ingredients together. In addition. and was often kept in large settling tanks. This helps to lighten your skin. allowing the user to emphasize the curves and shapes of the body. You’ll get a little dressing with each bite. Apply it liberally on your hands. olive oil may also be used as an all-body moisturizer when it is added to bathwater. Wash it off with water. First cultivated by the Greeks over 4.a healthier chOice fOr salad dressings Mix olive oil or flaxseed oil with red wine or balsamic vinegar. Olive oil was also used as a skin highlighter. shiny. it is speculated that its use may help counteract the effects of ultraviolet (UV) radiation. anti-thrombotic. Use this as a mask for dry skin. Warning: Avoid using any of these products if you are allergic to any of them. Apply this paste all over your face and leave it for 10 minutes. put the dressing on the side. It was not long before the Greeks. silky and dandruff-free hair. rinse it off with warm water. Olive oil is also known for its antiinflammatory. together with other Mediterranean women. feet. 1/2 tsp olive oil and few drops of rose water. lustrous. You can also try: mixing some mashed apricots and warm olive oil. nails. and antihypertensive properties. Aside from its proven effects as a beauty product. wear cotton gloves. olive oil was also used to heat oil lamps and to make soap. It can also work as a cleansing cream if you have dry skin. Massaging it into the hair and scalp will also restore the head's crowning glory. olive oil is also a superior moisturizer and humectant. Dab it dry. because of the antibacterial properties of this organic oil. Skin conditions such as eczema and acne respond well to skin care products containing. You need one part oil to one part vinegar. used it as a skin moisturizer and ointment for soothing dry skin and sunburns. mix 1 egg. After 20 minutes. a great sOlutiOn fOr hair and sKin Care: DIY Recipes For bath moisturizer Add 3-4 tbsp of olive oil with a few drops of essential oil. . For lips. shinier nails. How’s that for an all-around health and beauty product? easy Beauty tips For hands. 1 tsp honey. Aside from being a flavorful food source. While olive oil is not a sunscreen and does not prevent UV rays from penetrating the skin. Shampoo and rinse it out. It can attract moisture from the air and binds it to the skin. but you won’t use nearly the same amount as if you pour it all over the salad.

Being in the healthcare profession. went for massage. If I sneezed it would throw my back into spasms. Even my physical therapy associates 17 sacrededen . Being an athlete. In fact it got worse. At times I was in the offices of other providers five to six times per week. but also because I had experienced so many disappointments. I ended up purchasing a kettlebell.not something easily accomplished because I do body work myself. In fact. When Pavel witnessed my third trek to Seattle with patients in tow. like cannonballs with handles. received chiropractic care. and hoped this might be the answer to restore my health and the future of my practice. I have to admit that kettlebells initially intimidated me--until I needed them for my the Doctor BecoMeS a Patient Growing up I was always extremely athletic in high school and college. although I gained arm and leg strength. strengthening and abdominal class. player) who I hoped would whip me into shape. I was impressed-. I hired a personal trainer (a former N. I was adjusting a very large male patient (6’3” 300lbs). I was so impressed that I encouraged all of my patients and colleagues to attend Pavel’s seminars. fter 14 years as a successful chiropractor. Fortunately I live close to Seattle because at that time Pavel was visiting the city twice each year. my body did not tone up the way I expected and my back pain did not improve. I had a feeling that Pavel could help me with my back. iced. I was so out of shape that I would get winded swinging the kettlebell only 20 times. he was impressed with my commitment and suggested that I train with kettlebells--round cast-iron weights. He even implied that I should become certified as a kettlebell trainer to assist my patients. After attending Pavel’s classes my stretching improved and my pain was decreasing. physical therapy. After 6 months.F. Somehow this time was different. This was more than pain and inconvenience--my very livelihood was at stake! Two years into this constant pain I knew I had to try something different. As an athlete and a doctor I never experienced any problems with back pain--until about 5 years ago. were impressed with this new and cutting-edge material. but picked it up maybe five times before it began to gather dust at home. I did everything I tell my injured patients to do.L. iMPreSSing a SkePtic About this time I came across a book titled Beyond Stretching. I think it hurt my ego more than anything else! ChiroPraCTiC PraCTiCe: A chiropractor discovers “the best tool” to improve back strength and overall health a own injury. and acupuncture treatments. There was something different here. I stretched. At that moment I knew I was injured. by Pavel Tsatsouline. The resulting wave of resistance immediately reverberated through my entire spine. There were stretches in this book that I had never seen before. the treatment I received was the best available. something I never had a problem with in the past because of my use of proper techniques. Wendy Schauer fruStration With traDitional MethoDS The treatments kept my back functioning so that I could do my job but the repair and healing of my body did not progress. There would be times when I would spend half an hour on the treadmill in the evening and not be able to get out of bed the next morning.Feature KeTTleBells and a winning CoMBinaTion! By Dr. If I slept wrong I would have to wear a back support for a week. I took his stretching.

I made it to the RKC and survived --believe me. and after one month of training with kettlebells I was able to sneeze and not have pain. doing squats and swings in five sets of 5 reps each. RKC. One of the people who spoke was Dave Werner. believing they can prevent spasms by not moving. Kettlebells allow you to do this. because I’ve been there. She recently vacuumed her whole house without assistance ñ something she had not done in three years. Thank you Pavel for giving me my life back! . I’m still amazed at the improvement in back stability that comes with kettlebell training. You’ve never seen someone so excited about being able to vacuum the floor! After another two weeks. nerve damage in his leg. and using a cane to walk. There are too many people out there who cannot enjoy life. We continued her chiropractic adjustments twice per week to control her pain and prevent spasms. The type of patient I see has extreme back pain and most of them have such poor body mechanics and muscle tone that they can't even do a squat correctly.and had no pain! For almost five years I had been in pain from the slightest movement. It’s important to start slowly. she was very worried about her career as a chiropractor because her wrists kept giving out. it weighs almost nothing. but also because of the mental block created by the fear of pain. I believe all of them can be helped with kettlebells. but it was heavy enough for her body and started improving her strength. I had lots of sore muscles. but for me it was a miracle. so I start them out slowly. I have been training her now for five weeks and she has only minimal pain. Kettlebells allow this incremental increase. He related his experience with severe lower back pain.one DeMonStration MakeS all the Difference Then in October 2004 I was fortunate enough to attend another one of Pavel’s stretching and strengthening seminars that included a quick kettlebell demonstration. It’s important for those with chronic back pain to expand their abilities so they don’t give in to the fear of triggering a back spasm. I couldn’t believe it ñ this man had recovered and looked like an Olympic athlete! Right then I knew I had to give kettlebells another chance. Like me. I hired Dave to show me what to do. I started training harder and signed up for the April 2005 RKC. I know. Now she is stronger and more confident that she can do her job for years to come. They’re afraid to move their body. After three weeks I introduced an 8 kg bell for one of the five sets. People must have thought I was crazy because I hadn’t exercised in well over a year due to my pain and now I wanted to go and subject myself to three days of Russian boot camp! The more I trained in preparation for the RKC the more my fitness improved. I started her out with the 4 kg bell. Their abdominals and back muscles are so weak from repeated spasms that they fall apart with any activity. but never a twinge in my lower back. This particular patient had constant pain and couldn’t do even simple household chores such as vacuuming or cleaning dishes. I not only needed to try them for myself. But at 39 years old I now feel better than I did in my 20s. and I can’t wait to see how I will be a year from now. Another eliminated her wrist and knee pain after 6 weeks of doing kettlebells. I feel like a kid again! I can honestly say I am in the best shape of my life ñ after only 8 months! I now work a full day in my practice and then train people with kettlebells one-on-one and in groups four to five nights a week. and my back pain quickly became a thing of the past. who are merely existing because of their back pain. I had been given my life back! Sharing the Secret When I returned from the training I soon began working with one of my worst back injury patients. That may not seem like much to you. and one month into my training I sneezed -. If you’ve ever lifted the 4 kg bell. I now believe kettlebells to be the single most important tool that can be added to a recovery training schedule. kettleBellS--the MiSSing ingreDient? I’ve seen the kettlebell workout help one of my associates with his asthma. I added a figure eight with the 8kg bell to expand her range of motion. and it builds confidence in patients like nothing I’ve seen before. but for the benefit of all my patients that were in the same predicament as me. primarily because of the weakness and lost muscle tone that develops from repeated muscle spasms. and her spine was starting to hold so I reduced her office visits to once per week.

ginger. 2) Next. ½ a tsp Celtic sea salt. salt and water into the blender and blend till you get a smooth paste. weight loss. put the pumpkin in and blend until the paste is smooth. diminishing its qualities for the body to fully absorb its nutritional value. nutmeg.PuMPKin This raw food diet recipe for this classic dish is lip-smackingly good and super stocked with benefits Ingredients: 1 peeled. 2 tsp Cinnamon. 4) Pour the mixture on top of the piecrust and top it with pumpkin seeds. Amazing! . ¼ tsp Ginger. and reduced risk of heart disease. avocado. Pour in the raisins. better digestion. ½ a cup 4 dates soaked in water Vanilla essence. When food is cooked above 116 degrees Fahrenheit. raw Organic raisins. deseeded avocado Raw honey. macadamia nuts. drained and dehydrated pumpkin seeds. cinnamon. 1 tsp Nutmeg. Add the Psyllium and then blend well. dates. ½ cup Procedure: 1) Place the honey. Pie P roponents of the raw food diet believe in the benefits of unprocessed and uncooked plant foods. improved skin. the enzymes in the food are destroyed. vanilla. 1 tsp Washed. soaked. What do you gain when subsisting on a raw food diet? Increased energy. 1 cup 4 cups of peeled pumpkin. 3) Set this mixture aside for 10 minutes and then blend well. 1 tsp Raw macadamia nuts soaked and drained. 1 cup Psyllium.

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