Wellness Posts by Andrew Pacholyk

Alternative Answers for Panic Attacks?

support@wellness.com — Mon, 03 Feb 2025 05:00:00 Z

Wellness.com - Alternative Answers for Panic Attacks? by Andrew Pacholyk

We all have fears and worries but when they begin to dominate our life and our behavior, and become the focal point in which everything revolves, that's anxiety. Many factors can contribute; trauma, chemical sensitivity, caffeine, heredity, drugs, alcohol, lifestyle choices....If you cannot change the situation that is the focus of anxiety, try to determine a way of trying to change your way of handling the problem. Relaxation of the mind and body and stress reduction are key. Anxiety is often vague and undirected, a sinking feeling that something terrible is about to happen. Unlike concrete fears (of illness or losing a job, for example), anxiety often stems from what used to be called borrowed trouble. Anxious people imagine worst-case scenarios and spend lots of time dreading things that may never happen. For persistent anxiety, seek professional counseling. But the natural remedies can help tremendously. Anxiety disorders are possibly the most common and frequently occurring disorders of the mind/body. They include a group of conditions that share extreme anxiety as the principal disturbance of mood or emotional tone. Anxiety, which may be understood as the pathological counterpart of normal fear, is manifested by disturbances of mood, as well as of thinking, behavior and physiological activity. Included in this category are panic disorder (with or without a history of agoraphobia), agoraphobia (with or without a history of panic disorder), generalized anxiety disorder, specific phobia, social phobia, obsessive-compulsive disorders, acute stress disorder and post-traumatic stress disorder. Anxiety disorders are ubiquitous across human cultures. The longitudinal course of these disorders is characterized by relatively early ages of onset, chronicity, relapsing or recurrent illness and periods of disability. Panic disorder and agoraphobia are particularly associated with suicidal tendencies. Panic Attacks - A panic attack is a period of intense fear or discomfort that is associated with numerous physical and psychological symptoms such as: - * Palpitations
* Sweating
* Trembling
* Shortness of breath
* Sensations of choking or smothering
* Chest pain
* Nausea or gastrointestinal distress
* Dizziness
* Tingling sensations
* Chills or blushing
* Hot flashes - Panic disorder is about twice as common among women as men. Age of onset is mostly between late adolescence and mid-adulthood, with the onset relatively uncommon past the age of 50. Typically, an early onset of panic disorder carries greater risks of chronicity and impairment. Panic disorder also occurs as a familial condition. Panic attacks are caused by irrational thoughts. Irrational thoughts are based on your beliefs. Understanding what your belief system is doing to create your anxiety is key to controlling your panic attacks. Beliefs that make us feel worthless, invisible, forgettable, self concious and doomed are all beliefs which fuel panic attacks. Panic attacks are anxiety gone senseless! They are fear out of control. They are baseless fears that allow our emotions to get bigger than they really are. Self-esteem issues are different in different people. Although you may feel great about yourself in one area of your life, you may be extremely down on yourself in another. Putting oneself down with phrases like - that's impossible, - I can't, - I'm not good enough... are all beliefs which hamper our spirit and our means of becoming who we really are! - Positive affirmations or words of encouragement lend themselves to changing what we believe and who we need to become. Negative words that destroy our self esteem and block our growth are destructive patterns that create fear. This "self attack" helps to create an environment for self loathing and anxiety. Left unchecked, we create our own downward spiral which is the panic attack. If you come under a panic attack. STOP. Use this mantra which has saved my life many times... Panic Attack Mantra: - I am not a victim. I am not a victim of my fears. I have power over my fear. My attack of panic will not physically harm me in any way. So, my fear will not harm me in any way. I am in control. I am in control of my life, my destiny and my situation right now. I am strong and have the power to overcome this now. My fear is behind me. Nothing can harm me. I now come from a place of pure love. I deserve to live a full and abundant life... free of fear and anxiety. I love and honor who I am.

Making and Keeping New Year's Resolutions

support@wellness.com — Thu, 02 Jan 2025 05:00:00 Z

Wellness.com - Making and Keeping New Year's Resolutions by Andrew Pacholyk

The New Year brings the opportunity for a new beginning. Although, we are lucky enough to be able to start anew each day, some people need the turn of a New Year to find the motivation to do so.

-The Top 10 Most Common New Year Resolutions include:-
1. Lose weight
2. Stop smoking
3. Stick to a budget
4. Save or earn more money
5. Find a better job
6. Become more organized
7. Exercise more
8. Be more patient at work/with others
9. Eat better
10. Become a better person - Choosing a New Year's resolution is usually the easy part. Committing to your choice is another story. By the end of the second or third week, some of us even forget what our goal was! - Here are ten ways to see your resolution through and achieve your goal:-
1. Choose a resolution that is realistic.
2. Take your choice and follow it through on a day to day basis.
3. Reward yourself in two week or one month increments.
4. Keep a journal of your progress.
5. Get others involved or find like people working toward the same goal.
6. Keep motivated with a calendar, friends, diary, partner.
7. Be patient!
8. Be grateful that you have the opportunity to do this.
9. Find the fine line between motivation and obsession.
10. Make your goal a lifestyle change, not just a means to an end.

Making major changes in our lives is never easy. Especially when it is a habit or an addiction that we have had for many years. Use every resource available to achieve your goal. Laziness and complacency are the biggest culprits, when it comes to achieving a resolution or goal. Stay focused, Stay motivated, Stay happy.

Essential Oils For Your Yoga Session

support@wellness.com — Thu, 10 Feb 2022 06:00:00 Z

Wellness.com - Essential Oils For Your Yoga Session by Andrew Pacholyk

Essential oils are the pure essence of plants, extracted for their healing, cleansing and "magical" properties. The olfactory nerves in the brain work by transporting us, encouraging us or relaxing us through the power of scent. In order to benefit from all the rich aspects essential oils have to offer, it is important to look at each structural source as an individual and unique frame of reference. The therapeutic "signature" of each plant, tree or fruit, is its essence, or essential oil. Essential oils in yoga have so many uses, on and off the mat. I have a core group of oils that I recommend such as eucalyptus, juniper, lavender, orange, rosemary, rosewood, tea tree, and thyme. These essential oils work as a calmative, an antiseptic, diuretic and infection fighter. These select oils are simply a jumping point for you to start discovering these wonderful "scent tools." - Eucalyptus:- This oil is best know as a decongestant for colds, it's a powerful antibacterial and antiviral. It's good for use in treating rheumatism pain, it promotes cell regeneration and regulates the oiliness of the skin. Increases circulation and helps stabilize blood sugar. On the mat: Add 25 drops of eucalyptus oil to a spray bottle with 4 ounces of water. Shake and spray your yoga mat to clean and disinfectant your mat after class. Off the mat: Add 30 drops of eucalyptus oil to 2 tablespoons of carrier oil (jojoba, vegetable, olive oil) and massage into stiff joints. Juniper:- This oil is an antiseptic, a diuretic and it fights infection, it's excellent for its detoxification properties. A good oil for skin conditions such as eczema and dermatitis. Juniper activates the kidneys; consult your healthcare provider if you have kidney problems. Warning: Avoid during pregnancy. On the mat: Inhale this stimulating oil directly out of the bottle before yoga class; one nostril then the other, this will encourage a more focused and energized yoga session. Off the mat: Add 20 drops of eucalyptus oil to 2 tablespoons of carrier oil (jojoba, vegetable, olive oil). Massage into any small eczema patches, dermatitis or heat rash. Lavender:- This oil is an amazing therapeutic oil, it stimulates new cell growth, lifts depression, calms nerves, fights infection, reduces inflammation, and eases congestion. Relieves pain and muscle spasm. Lowers blood pressure. On the mat: Add 15 drops of lavender oil to a misting bottle with 2 ounces of water. Shake and spray over face and Crown Chakra for a restorative end of practice meditation or Savasana. Off the mat: Can be used as calming massage oil, de-stresser oil, room refreshener. Orange:- Stimulates lymphatic circulation, improves immunity, fights infection, reduces inflammation, relieves muscle spasm, eases digestive disorders. Orange oil also cools fever and warms chills, calms nerves, diminishes depression. Warning: May irritate skin and/or promote photosensitivity - avoid going in the sun while using this oil. On the mat: Add 15 drop of orange oil to a cloth and massage into your yoga mat. Removes residue and negativity! Off the mat: Add 20 drops of orange oil to a spray bottle with 4 ounces of water. Shake and spray in any room in your house. Increases conversation, stimulates prana energy and lifts depression! - Rosemary:- Stimulates the adrenal glands, circulatory system, liver, gallbladder, promotes nerve health, improves the functioning of the heart and nervous system. Rosemary oil also fights infection, joint pain and muscle spasms, helps to tone and tighten the skin, regulates oil secretion and eases digestive orders. Warning: This oil may trigger epileptic seizures in prone individuals and may irritate sensitive skin. Avoid if you have high blood pressure. On the mat: Massage 10 drops of this oil into your abdomen and 3 drops onto your temples right before class. Improves circulation, focus and awareness. Off the mat: Add 15 drops of rosemary oil into 2 tablespoons of carrier oil (jojoba, vegetable, olive oil). Massage oil over ankles and arms using upward strokes toward the heart to boost circulation. Rosewood:- Helps relieve pain, fight infection, diminish depression, stimulate the brain, clear the head, improve immunity, help skin disorders, and stimulate sexual desire. On the mat: This is a wonderful oil to diffuse during class time. Add 15 drops to an electric or candle diffuser and let the scent permeate the room. Off the mat: Add 10 drops of rosewood oil into 2 tablespoons of carrier oil (jojoba, vegetable, olive oil). Massage into ligaments and muscles after a long, hard class. Tea tree:- Teat tree oil fights infection and fungi, can soothe skin disorders and heal wounds. It releases mucous, relieves respiratory congestion and increases immunity. Excellent for foot and nail fungus and athlete's foot. It even serves as a natural way to kill unwanted insects. Warning: May be irritating to sensitive skin. On the mat: This is a fantastic oil to use to cleanse your yoga mat. Add 20 drops of tea tree oil to a spray bottle with 4 ounces of water. Shake and spray your yoga mat to clean and disinfectant after class. Off the mat: Massage a few drops of tea tree oil directly to your feet and nails, about an hour before bedtime. Thyme:- This oil fights infection, improves immunity, eases arthritis pain, eases muscle pain, improves digestion, and relieves urinary tract infection and respiratory ailments. It can also improve circulation and lung function, help overcome emotional fatigue, nervousness, and stress, and help regulate oiliness of skin and other skin disorders. Warning: Avoid during pregnancy or if you have hyperthyroidism or high blood pressure. Can irritate or sensitize skin and mucous membranes, stimulates menstrual flow. On the mat: This is another great oil to diffuse during class time. Add 10 drops of thyme oil to an electric or candle diffuser and let the scent permeate the room. Primarily used for respiratory issues, it works as a great air freshener. Off the mat: Add 3-5 drops of oil to a cup of water and massage into cuts, bruises or to disinfect wounds.

Remedies for Autumn Dryness

support@wellness.com — Mon, 25 Oct 2021 08:00:00 Z

Wellness.com - Remedies for Autumn Dryness by Andrew Pacholyk

Fall is the season when certain disorders are more prevalent than at other times of the year. Asthma, allergies and skin disorders can affect almost any one susceptible to them. Prevention is key. The lung and large intestine are the internal organs related to Fall.
-
These organs are associated with the emotion of "taking in" and "letting go." Taking in through the nose and mouth such as the breathe of life is important as we transition from the hot season of summer to the cool season of Fall. The nose is the opening to the lungs, therefore, colds and flu are easier to catch. Keep your nose and sinuses clean and clear. Using a netti pot with some sea salt and
water helps rid the nose of excess mucus.

Constipation is often prevalent in the Fall as the process of "letting go" can be a difficult one. Sleep difficulties are more prominent due to the changing balance of light and dark. The lung and large intestine are associated with Fall and are considered the main organs for detoxing and cleansing the body during this season. Therefore, this is a good time to do a cleansing.

Dryness is a common problem in Autumn. Dryness can manifest as constipation, dry throat, dry skin, dry eyes, dry brittle hair, thirst, and lack of sweat. Most people do not drink enough fluids regularly, let alone in the Autumn. Spicy food can cause or worsen dryness. Be careful not to get stuck in the vicious cycle of craving the same food that makes your symptoms worse!

-Below are some of the most popular and common herbal remedies for aliments of the lungs:-

Coltsfoot Root, (Tussilago farfara). The mucilaginous property of the root makes it useful with lung problems, coughs, and intestinal upset. Coltsfoot is available in tincture, syrup, capsules and tea. The active ingredients are extracted from the dried leaves, root and flowers.

Ginkgo Biloba (Ginkgo Biloba) has been a staple with practitioners of traditional Chinese medicine for thousands of years to treat asthma, allergies, and coughs. Studies have shown that ginkgo can inhibit allergic response and scientists have isolated an active ingredient in ginkgo that has an anti-inflammatory effect.

Horehound, (Marrubium vulgare) can be considered whenever heavy, dry, mucus must be discharged from lungs and respiratory passages. Horehound is the botanical herb of choice due to its long history as a safe, reliable, and effective herbal cough remedy.

Licorice root (Glycyrrhiza uralensis) contains elements helpful for the adrenals and glands, inducing the adrenal cortex to produce more cortisone and aldosterone. It is thought to exhibit a mucosal protectant effect by beneficially interfering with gastric prostanoid synthesis and increasing both mucous production and regional blood flow. Very helpful in treating flu, colds, and lung congestion. It is also found in popular cough remedies. Due to the adverse reaction of licorice, many studies have been performed using the deglycyrrhizinated licorice (DGL) extract, which is free of glycyrrhizin and has had no significant reported adverse effects.

Lobelia, (Lobelia inflata) is used smoking cessation and to treat asthma and depression. The piperidine alkaloids (lobeline) are believed to be responsible for the mechanism of action. In vitro studies show that lobeline crosses the blood-brain barrier and has similar activity to nicotine, and stimulates the release of dopamine and norepinephrine. At low doses, lobelia has stimulant effects. There are several contraindications with this herb. Lobelia is known to cross into breast milk and should not be consumed by pregnant or nursing mothers. Adverse reactions included nausea, vomiting, sweating, cough, dizziness, bradycardia, hypertension, seizures, respiratory stimulation (low doses) or depression (high doses). Toxicity includes sinus arrhythmia, bundle branch block, diaphoresis, cardiovascular collapse, seizures, coma. Herb-Drug Interactions include nicotine. Lobelia may have additive effects when combined with nicotine-containing products, resulting in toxicity.

Mullein, (Verbascum thapsus)is an antispasmodic, which is rich in mucilage, a substance that soothes the throat. It is a good expectorant and, in the process of clearing out congestion. It also soothes irritation in the throat and bronchial passages. As an antispasmodic, mullein can relieve stomach cramps and help control diarrhea. Mullein is an age old remedy, which is specific for bronchitis with hard cough and soreness. It is also a herb for cold and congestion. The leaves and flowers are used to reduce mucous and stimulate coughing up of phlegm.

Nettle (Urtica dioica) has been known to reduce allergic reactions. Rich in iron, potassium and silicon, nettles combined with comfrey, mullein, or horehound can be used for asthma.

Tips and Treats for a Healthy Halloween

support@wellness.com — Tue, 12 Oct 2021 08:00:00 Z

Wellness.com - Tips and Treats for a Healthy Halloween by Andrew Pacholyk

It is that time again. The time for all your ghosts, goblins and neighborhood witches to come a knockin'.

When finding treats for your guests, you may want to consider low- calorie, low-fat options. Snacks that are fun and good for your kid's health is a win-win situation. Halloween/holiday packaging has even become more creative in recent years to add to the enticement value. You may want to consider:

Sugar-free gum
100% Juice boxes
Cheese sticks
Cheese and cracker snacks
Organic candied apples
Dark Chocolate treats
Popcorn or popcorn balls
Apples
Grapes
Bananas
Unshelled peanuts
Low sugar cookies, pumpkin muffins or peanut butter drops (see below)

There are great non-food treats you can offer such as rubber spiders or worms, stickers, baseball cards, balloons, crazy top pencils, crayons, colored chalk, comic erasers and whistles.

Make sure all your treats are individually wrapped. Even the non-food goods. If you buy in bulk, you can find great little gift bags you can fill and then close them up with a twist or steam seal. Tag your goodies with a note with your name and address. This eases the mind's of fellow parents.

-Safety Comes First-

Be sure your kid's costumes are flame-resistant. If there is a mask with the costume, be sure they have plenty of breathing room and make sure the mask does not obstruct their view. Comfortable shoes are important to avoid blisters and accessories should be kept to a minimum, the younger the child is.

Be sure and impose the basic rules:

1. If not accompanied by a parent, be sure kids travel in groups.

2. Keep on sidewalks as much as possible. If there are no sidewalks, stay to the extreme side of the road.

3. Carrying a flashlight or glowstick.

4. Reflective stickers can added to costumes and shoes.

5. Visit homes that you know. Most people will keep a light on the front porch as a welcome indicator.

6. Be sure to tell the kids to always be pleasant, courteous and thankful.

7. It is always a good precaution to examine all treats before letting your children eat them to be sure they have not been tampered with. Be sure packaged candies are unopened and fruits and vegetables are in good condition. Cut all fruit in quarters before opening.

8. If you are inviting guests, turn on your front light or decorate your front door to make it inviting to guests. Make sure your front door is not cluttered with objects that children may trip over. If you have pets, be sure they are secured away from the door.

9. Halloween parties at home can alleviate fears of your kids going outside, especially if it happens to be bad weather.

10. Remember: safety comes first.

-Halloween Treats-

These are some great suggestions that the kids can help you make, if you have kids. You can also have a great time making them yourself for your little guests (or even your big guests!)

-Scary Pizza Faces-

Let kids arrange sliced olives, green peppers, mushrooms, pepperoni, and other things on English muffins brushed with tomato sauce. Top with grated cheese for "hair" and heat in the microwave or oven until the cheese melts.

-Bat Droppings: Peanut Butter Drops-

1 jar reduced fat Peanut Butter
1 box confectioner's sugar

Blend 4 heaping tablespoons of peanut butter with 3 teaspoons confectioner's sugar. Add a little water of it is too binding. Then drop on a cookie sheet and bake at 350 degrees F for 10 minutes.

-Ghoulish Ghosts: Quick Pumpkin Cupcakes-

1 box regular yellow or vanilla cake mix, 2-layer-size
2 eggs
1 Tablespoon oil
2/3 cup canned pumpkin
1-1/2 teaspoons pumpkin pie spice
1 cup water or apple juice
1 can ready made frosting or Light Cool Whip

-Decorations:-
Canned low-fat vanilla frosting
Candy corn
Black or orange jelly beans
Black licorice

Preheat oven to 350 degrees F. Spray each muffin cup with nonstick cooking spray or use paper cupcake liners. Blend the cake mix with the eggs, oil, pumpkin, pumpkin pie spice, and the water or juice with mixer at low speed until moistened. Beat at medium speed for 2 minutes. Spoon into the prepared muffin pan. Bake 18 minutes or until done. Cool in pan completely before frosting. Pile the frosting/whip cream very high on the cupcake to resemble a ghost. Kids will love to decorate these cupcakes. Makes about 18 cupcakes.

-Monster Brains: Halloween Cereal Balls-

1/4 cup Smart Balance margarine or butter
1 package (10 oz.) marshmallows
2 Tablespoons orange-flavored gelatin
6 cups crisp rice cereal
1/2 cup candy corn

Combine margarine and marshmallows in 2-quart glass bowl. Microwave or heat in oven, uncovered, 2 1/2 to 3 minutes or until marshmallows are puffed. Add orange gelatin; mix until combined. Stir in cereal until well coated. Mix in candy corn. Cool enough to handle. With buttered hands, form mixture into 24 balls.
Place on waxed paper until cool. Wrap tightly in plastic wrap for storage.

Tips: Pieces of cut black licorice can be substituted for candy corn. Mixture can be pressed into greased 13x9-inch baking pan and cut into squares for serving. Per Serving: 85 calories, 1 g. protein, 2 g. fat, 119 mg. sodium, 0 mg. cholesterol.

-Vampire Bites: Garlic Puffs (better for adults)-

Make your own dough or substitute homemade dough with ready made pop up croissants or rolls.
Roll out the dough and spoon in fresh or chopped garlic.
Roll them up and place them on a cookie tray.
Place them in a pre-heated oven at 350 degrees F for 10-15 minutes.

Enjoy the holiday!

Top 20 Sacred Sexual Secrets

support@wellness.com — Fri, 30 Jul 2021 04:00:00 Z

Wellness.com - Top 20 Sacred Sexual Secrets by Andrew Pacholyk

Our sexual health is one of the most important elements of our whole being and natural existence, and yet one that is often shunned, ignored or found to be downright "dirty." A mentor of mine once said, "You should look at EVERY person as a sexual being!" - In my fertility practice, I constantly have patients asking about ways to bring about or keep the "spark" alive in their relationship. I think the best keywords I can come up with are:

*Communication

*Awareness

*Respect

Here are my top 20 sacred sexual secrets for any relationship:

1. Be In The Moment: Most people miss what is going on for them in the moment. Be present for the fun.

2. Make Conditions Right: Turn off the TV, get focused, feel rested and take advantage of the desire.

3. Cultivate Sexual Mindfulness: Be playful, attentive, erotic and be involved in the sensory moment.

4. Create A Sensual Atmosphere: Utilize the power of light, the scent of aromatherapy, the magic of incense and the toning of music.

5. Entice with Natural Aphrodisiacs: Nature holds the key... some sensual foods to consider could be oysters, cocoa and juicy fruits.

6. Open Your Mind: Expectations can kill the moment! Try things that empower, enlighten and return you to the magic of youthful energy.

7. Let Go of Fears: Inhibitions are useless and block who you really aspire to be. This is really the time to complete who you are. The more you let go of your fears, the more highly aroused and more deeply impacted you will be by the sexual experience.

8. Be In Tune With Your Surroundings: Feel each sensation, your breathing, your environment, your sounds, your motions. Whether you are alone or with a partner, be conscious.

9. Experience The Power of Color: Use color therapy by incorporating candles of color, lingerie, lighting or fabric in order to bring color into your environment.

10. Use Your Chakra Energies: The Chakra are stations along the central axis of your being. Each one is a point at which energy can be expressed in a certain set of actions, attitudes and emotions.

11. Rev Up Your Kundalini: This major life force energy is an ancient system originating from India that helps the student awaken and emerge their spiritual natures.

12. Give Up Control: Allow for the give and take of each other's lead. The giving up of power can be just as arousing!

13. Flow With The Rhythm: Entrainment is the tendency of two oscillating bodies to lock into phase, so that they vibrate in harmony.

14. Take Your Time: Only by exploring the erotic landscape, savoring all of the body's hot spots, can we find a road to ultimate fulfillment.

15. Express Your Joys: If it works, let your partner know. Being vocal about your pleasure may help entice your partner. If it's not, show them where it can.

16. To Release or Not To Release: Whether you're a believer in the great release of energy or simply transmuting this sexual energy through other channels, there is always pleasure through a Sacred Union.

17. Reach New Heights: Rediscover the deep interrelationship between sexuality and spirituality.

18. Sex Is The Common Denominator: Sex is the energetic healer of our mind, body, and spirit.

19. Honor Pleasure As A Divine Gift: Sex is the most honest aspect of the Universal creative life force, which electrifies every stage of our life.

20. Cultivate Pure Ecstasy: The goal of your Tantric practice is to bring high states of sexual arousal while remaining completely relaxed.

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Breast Cancer Awareness: Nutrition for Breast Health

support@wellness.com — Tue, 03 Mar 2020 08:00:00 Z

Wellness.com - Breast Cancer Awareness: Nutrition for Breast Health by Andrew Pacholyk

Breast cancer is the most common form of cancer in women. It is the number one cause of cancer death in Hispanic women and the second most common cause of cancer death in white, black, Asian/Pacific Islander, and American Indian/Alaska Native women.

One out of eight American women who live to be 85 years of age will develop breast cancer, a risk that was one out of 14 in 1960.

Food used as a preventative to dis-ease and as an essential part of medicine has been established for over 4000 years by physicians of natural medicine. Food is a major determinant of health that is directly under our control. We cannot always control pollution, hereditary factors, noise, environment, and the social and emotional behaviors of others, but we can certainly choose what and what not to eat.

Food is so important to human existence, and because it is utilized many times each day, it has a major affect on the body. However, most people do not realize the power of foods.

Water, carbohydrates, proteins, and fats are the basic building blocks of a good diet. By choosing the healthiest forms of each of these nutrients, and eating them in the proper balance, you enable your body to function at its optimal level.

-Eating The Proper Fats-

Reducing fat in the diet is an important component of breast health. Foods with a high proportion of calories from fat should be eliminated or limited in the diet; these include red meat high in fat content, poultry with skin, dark poultry meat, fried foods, butter, margarine, cheese, milk (except skim milk), junk foods, and most processed foods. Vegetable oils should also be restricted.

Good fats can help reduce the risk of cancer. The good fats include Borage oil, evening primerose oil, (which both contain GLA - gamma linolenic acid) flax oil, (which is rich in ALA - alpha linolenic acid) shark oil and olive oil. Omega-3 fatty acids in fish oil, which have been associated with a reduced risk of breast cancer is ideal. A new study finds that derivatives from two omega-3 fatty acids, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) significantly inhibited cell adhesion (15 to 30%) and migration (about 50%) and induced apoptosis (about 40%) in breast cancer cells.

-Controlling Estrogen Levels-

Environmental estrogens are found in pesticides, plastics, and PCB's (chemical pollutants in the water, air, and soil). These forms of estrogen are thought to have a major influence on the excessive amounts of estrogen that are being found in both men and women. Poor diet, with too much refined carbohydrate and saturated animal fat and too little fiber is also responsible.

Eat more high fiber foods (except wheat bran) to prevent excess re-uptake of estrogen by the bowel. Organic food reduces your exposure to pesticides, antibiotics, and growth hormones. Too much fat tissue increases your body's ability to convert male hormones into estrogen. Stress also plays a major role in your liver and digestive system removing excess estrogen.

Symptoms: puffiness and bloating, water retention, rapid weight gain, breast tenderness, heavy bleeding, mood swings (anxiety, depression, weepiness), sleep problems, migraines, flushed face, low libido, foggy thinking, and high levels of copper in the system. Later, endometriosis, fibroids, gall bladder problems, poor blood sugar control, and hypothyroid conditions may arise.

Symptoms in Men: hair loss, headaches, bloating, weight gain, prostate enlargement, irritability, and breast enlargement.

Solutions: low fat high fiber diet, live yogurt (encourage excretion of estrogen), eating cabbage-family veggies (cabbage, broccoli, Brussel sprouts and califlowier) increases the rate at which the liver converts estrogen into a water-soluble form that can be excreted, increase protein intake to improve estrogen metabolism in the liver, vitamin B6 reduces the effects of excess estrogen, more exercise, less stress, and lose weight. These cruciferous vegetables contain anti-cancer and detoxing abilities as well as Indole-3-carbinol, which may have anti-carcinogenic effects.

-Fight Free Radicals-

Free radicals are atoms or groups of atoms that have at least one unpaired electron, which makes them highly reactive. Free radicals promote beneficial oxidation that produces energy and kills bacterial invaders. However, in excess, they produce harmful oxidation or “oxidative stress” that can damage cell membranes and cell contents. These free radicals cause inflammation.

In human beings, free radicals are the natural by-products of many processes within and among cells. Free radicals are created by exposure to various environmental factors, cigarette and tobacco smoke, air pollution, alcohol, drugs, radiation from televisions and computers, chemicals and a busy, stressful life.

These factors stimulate molecules in the body called transcription factors. The transcription factor is any protein required to initiate or regulate transcription; including both gene regulatory proteins as well as the general transcription factors. These chemical messengers signal DNA to start producing protein, which gives direction to the cells in our body. Transcription factors in the body are harmless, until they are activated by free radicals. Free radicals cause the transcription molecules to migrate to the center of the nucleus. Several transcription factors become pro-inflammatory due to free radicals and therefore accelerate the aging process.

NF-kB transcription factor complex is one of the cellular sensors, which responds to oxidative stress and regulates gene expression. NF-kB can increase the activity of genes responsible for inflammation. DNA binding activities of
two other transcription factors, AP-1 and Sp-1 are seen as inflammatory agents when activated by free radicals.

Other inflammatory markers such as C-reactive protein, homocysteine, and fibrinogen show that these blood indicators of inflammation are strong predictive factors for determining who will suffer a heart attack. [4,5]. Seemingly unrelated diseases have a common link. People who have multiple degenerative disorders often exhibit excess levels of inflammatory markers in their blood. A growing consensus among scientists is that common disorders such as atherosclerosis, colon cancer, and Alzheimer's disease are all caused in part
by a chronic inflammatory syndrome.

-Antioxidants Are Necessary-

More and more evidence is accumulating that indicates antioxidants improve long-term health by deferring or mitigating cardiovascular and cerebrovascular diseases. Exercise-related research indicates that antioxidants such as vitamin E and selenium limit exercise-induced muscle damage; this, in turn, is believed to improve exercise recovery and possibly improve muscle growth potential. Of course, as vitamins C and E and selenium are among the most effective antioxidants, they and others are part of most multivitamin/mineral packs. However, here are some additional antioxidants you may want to consider taking, with the baseline supplementary daily intake.

Research suggests that combining antioxidants is more effective than consuming high doses of just one or two antioxidants. Fresh fruits and vegetables are rich in a wide variety of antioxidants; the essential antioxidants may be better preserved in these foods. Herbal supplements like milk thistle, rosemary, ginkgo biloba, bilberry, butcher's broom and horse chestnut have high levels of potent antioxidants, although their effects on exercise have not yet been studied in humans.

-Black and Green Tea-

For years, studies have indicated that the antioxidants in green tea offer protection against diseases, including cancer, and even fight dental cavities. One of the most beneficial of these antioxidants is called epigallocatechin gallate (EGCG). According to the University of California Wellness Letter, Mar 2002, regular black tea is turning out to be just as healthful as green tea. The evidence for tea's health effects comes mainly from lab studies, though some human studies point to possible benefits in preventing heart disease and cancer. EGCG, inhibited an enzyme that cancer cells need in order to grow. The cancer cells that couldn't grow big enough to divide self-destructed. It would take about 4-10 cups of green tea a day to get the blood levels of EGCG that inhibited cancer in the study. Black tea also contains EGCG, but at lower concentrations.

-Sugar and Inflammation-

One of the reasons inflammation occurs is from a rapid rise in blood sugar, which causes biochemical changes in the cell. Staying away from sugar and high-glycemic (simple) carbohydrates, which the body rapidly converts to sugar, is one of the best ways to decrease inflammation. C-reactive protein (CRP) is a key factor of inflammation. In a major study, published in the New England Journal of Medicine, people with elevated CRP levels were four and one-half times more likely to have a heart attack. Not only is elevated CRP more accurate than cholesterol in predicting heart attack risk, but high CRP levels have turned up in people with diabetes and pre-diabetes and in people who are overweight.

When blood sugar goes up rapidly, sugar can attach itself to collagen in a process called "glycosylation," or the Browning Reaction, increasing inflexible and inflammation. CRP is not found in foods. However, its levels in the body are strongly influenced by diet.

A recent study by Simin Liu, M.D., Ph.D., of the Harvard Medical School found that women who ate large amounts of high-glycemic (or diabetes promoting) carbohydrates, including potatoes, breakfast cereals, white bread, muffins, and white rice, had very high CRP levels. Women who ate a lot of these foods and
were also overweight had the highest and most dangerous CRP levels.

The body makes CRP from interleukin-6 (IL-6), a powerful inflammatory chemical. IL-6 is a key cell communication molecule, and it tells the body's immune system to go into asperity, releasing CRP and many other inflammation-causing substances. Being overwieght increases inflammation because adipose cells, particularly those around the midsection, make large amounts of IL-6 and CRP. As blood sugar levels increase, so do IL-6 and CRP. Both overweight and high blood sugar levels increase the risk of heart disease, very likely because of the
undercurrent of inflammation.

The best way to deal with cravings is to very carefully control blood sugar and insulin by staying away from the simple carbohydrates and eating more protein. In a few days, blood sugar will stabilize and cravings will go away. Good (complexed) carbohydrates, which are low on the glycemic index include: apples, apsaragus, beans, broccoli, blackberries, blueberries, cabbage, cantaloupe, citrus fruits, green beans, honeydew melon, kiwi, leafy greens, peaches, pears, plums, raspberries, spinach, strawberries.

Bad (simple) carbohydrates, which are high on the glycemic index include: bananas, breads, carrots, cereals processed with added sugar, corn, French fries, French toast, fruit juices, mangos, pancakes, papaya, pasta, peas, popcorn, white potatoes, white rice, sugar, waffles.

Dietary fats also influence inflammation. Most omega-6 fats, found in margarine and corn and safflower oils, are the basic building blocks of arachidonic acid and prostaglandin E2, two of several key inflammation-causing substances in the body. In contrast, omega-3 fats, found in fish, fish oils, and vegetables, have an inflammation-suppressing effect.

-Balance the Body's pH-

It is important to keep the body as pH balanced as possible. Most people's diets tend to be more on the acidic side. Therefore, eating more alkaline forming foods (plant based) helps to maintain proper pH balance. Eat foods such as non-citrus fruits and plenty of vegetables, some dairy such as cottage cheese and yogurt, organic skinless chicken, turkey or grass feed, lean beef and fish. Buy dried beans such as garbanzo beans and black beans, consider whole grains such as brown rice and oats, as well as a handful of healthy fats in nuts and seeds.

-Add Healthy Seasonings-

There are very beneficial herbs containing antioxidant, antimicrobal, and antifungal properties. Consider cinammon, ginger, curry powder, turmeric, onions, garlic and stevia.

- What Do You Think?

Alternative Answers for Heartburn Relief

support@wellness.com — Tue, 19 Dec 2017 08:00:00 Z

Wellness.com - Alternative Answers for Heartburn Relief by Andrew Pacholyk

Heartburn occurs when a muscular valve, called the lower espophageal sphincter functions improperly, which allows stomach acid to back up into the esophagus. This tube, which leads from the stomach to the throat can be greatly effected by stomach acid, causing a burning, painful sensation in this area. Lack of proper enzymes are also a cause. Heartburn, indigestion, acid reflux are all usually defined by a vague chest or abdominal discomfort or burning in the solar plexus area, with no apparent organic cause, that occurs during or soon after eating, drinking, or stressful situations.

About 20% of all adults get heartburn at least once a month. Between 5% -15% of adults have severe heartburn. About 25% of pregnant women have daily heatburn and 50% have heartburn at least once a month.

There are two sphincter muscles located in the esophagus. The upper esophageal sphincter and lower esophageal sphincter. Underlying conditions that could possibly be the cause of heartburn include:

GERD or Gastroesophageal reflux disease, also referred to as acid reflux disease, occurs when the lower esophageal sphincter does not close properly and stomach contents back up or reflux into the esophagus. This condition can damage the lining of the esophagus, causing such problems as ulceration and even esophageal cancer. Do get a doctor's or practitioner's opinion to see if further treatment is necessary. If you have asthma, this may be an underlying cause of GERD. It has been found that asthmatics are twice as likely to have GERD as non-asthmatics. Obesity seems to increase the risk of GERD. Research documented in the Annals of Internal Medicine show that as body fat increases, so did symptoms of GERD.

Gastroparesis is a delay in the gastric emptying of the stomach. This delay causes the contents of the stomach to back up into the esophagus.

Hiatal Hernia occurs when the upper part of the stomach pushes through an opening in the diaphragm causing reflux of stomach acid.

Peptic Ulcers in the stomach are considered gastric ulcers or stomach ulcers. Duodenal ulcers occur in the duodenum. Both of these types of ulcers are referred to as peptic ulcers and can be an underlying cause of heartburn.

Laryngopharyngeal Reflux occurs when the upper esophageal sphincter doesn't function properly. Acid will flow into the throat. When this occurs, it is referred to LGR.

Pregnancy is also an underlying of cause of heartburn, even if a woman has never experienced this before she was pregnant.

Observe episodes of indigestion for changes in symptoms. If character, timing, frequency or severity changes, a more serious disorder may be responsible. These include heartburn from irritation of the lower esophagus, gallbladder disease, ulcers or stomach cancer.

Heartburn symptoms in some people can cause chronic cough, asthma, wheezing or choking.

Heartburn at night appears to be worse than heartburn during the day. According to research in The Chest Journal, people have more trouble sleeping at night because of the pain they experience from the heartburn. Acid stays in the esophagus longer when one lies flat.

Although food is not the root cause of heartburn, it can aggravate the situation. Foods such as onions, garlic, tomatoes, chocolate, peppermint, citrus fruits, alcohol, soda, coffee and fatty foods can worsen heartburn symptoms. A bland diet will not cure heartburn.

Aspirin and Ibuprofen can aggravate heartburn.

-Top 20 Tips for Helping Heartburn:-

1. Over all lifestyle changes. Stress can aggravate this situation.

2. Change in diet can greatly decrease symptoms. (See foods above). Write down what you eat in a heartburn journal in order to identify which foods trigger pain.

3. Allow time for leisurely meals. Chew food carefully and thoroughly. Avoid conflicts during meals.

4. Avoiding refined carbohydrates (sugar, white rice, white bread), even honey & other "natural" sugars, except Stevia. Reduce acid production so that even if the reflux occurs there is less to irritate the esophagus.

5. Eat small frequent meals so pressure in the stomach does not push contents back up.

6. Do not eat late at night. Allow several hours of digestion time before laying down. Acid stays in the esophagus longer when one lies flat. Stay propped up at least 30-45 degrees after eating or drinking & while sleeping. By placing 2 in. blocks under the two legs of your bed at the headboard, can helped tremendously!

7. Avoid caffeine for a while.

8. Peppermint, which helps many digestive problems, can irritate reflux because it may cause spasms of the cardiac valve.

9. Avoid excitement or exercise immediately after a meal. Avoid situations that make you swallow air, such as exercising with your mouth open (breathing through your mouth) or chewing gum.

10. Learn relaxation techniques such as meditation, yoga, controlled breathing and stress reduction.

11. At first sign of heartburn, drink a large glass of water.

12. Antacids are an over the counter medicine that relieves heartburn temporarily by neutralizing stomach acid. Dependence on antacids are dangerous. They can mask serious problems if symptoms persist. Antacids can also interact with certain prescription drugs and HIV medications. Check with your pharmacist or doctor.

13. Stop Smoking. Chemicals in cigarette smoke can weaken the lower espophageal sphincter and worsen heartburn.

14. If you have a juicer, juice a raw potato, peel and all, then add an equal part of water to the juice and drink it immediately after preparation, 3 times a day.

15. Fresh papaya and its seeds (or Papaya tablets) can be eaten to help with digestion.

16. Plant-based enzymes and probiotics can be very beneficial and should be taken daily. The enzymes in pineapple are also good for digestion but, this is an acidic fruit and for some people is not the right choice. It depends on the individual.

17. Aloe Vera juice is incredible for healing of the intestinal tract.

18. Vitamin B complex, 50 mgs, 3 times daily with meals is needed for proper digestion.

19. Plus 200 mcg of Vitamin B 12, 3 times daily will enhance the Vitamin B complex.

20. Acupressure massage. At the first sign of heartburn, massage the acupressure points between your solar plexus and navel. Massage these point first, gently in a clockwise motion and then slowly work deeper. This can actually relieve heartburn pressure and pain for months! Also, acupuncture works very well in treating heartburn and other gastrointestinal issues. There is a wonderful Chinese herbal remedy, which is a modified version of a Classical Chinese formula that is brilliant when it comes to treating heartburn.

Feeding the Mind: Nutrition and Depression

support@wellness.com — Fri, 26 Aug 2016 21:00:00 Z

Wellness.com - Feeding the Mind: Nutrition and Depression by Andrew Pacholyk

Depression is the most prevalent of all the emotional disorders. Symptoms may vary from feelings of minor sadness to sheer misery and dejection. When sadness persists and impairs daily life, it maybe an indication of a depressive disorder.Depression brings together a variety of physical and psychological symptoms, which together constitute a syndrome. The most common symptoms of depression are feelings of acute sense of loss, inexplicable sadness, loss of energy and loss of interest. The patient usually feels tired and lacks interest in the world around him. Sleep disturbance is frequent. Usually the patient wakes up depressed and is unable to return to sleep. Other disturbed sleep patterns are difficulty in falling asleep, nightmares or repeated waking. Often, emotions of guilt, oppressive feelings and self-absorption are apart of this syndrome. Cases of severe depression may also be characterized by low body temperature, low blood pressure, hot flushes and shivering. Other symptoms of depression are: loss of appetite, giddiness, itching, nausea, agitation, irritability, impotence or frigidity, constipation, aches and pains all over the body, lack of concentration and lack of power of decision. Some people may lose interest in eating and suffer from rapid loss of weight while others may resort to frequent eating and as a result gain weight. Irregular diet habits cause digestive problems and lead to the assimilation of fats. An excess of carbohydrates like cereals, white sugar, coffee, tea, chocolates and comparatively less quantities of vegetables and fruits in the diet may result in indigestion. Due to indigestion, gases are produced in the digestive tract, causing compression over the diaphragm in the region of the heart and lungs. This in turn, reduces the supply of oxygen to the tissues, which raises the carbon dioxide levels, causing general depression. Diet has a "profound effect" on the mental health of a person. Even a single nutritional deficiency can cause depression in susceptible people. Nutritional therapy can be used to build up brain chemicals, such as serotonin and norepinephrine, that affect mood and are often lacking in depressed people. Eat foods rich in B vitamins, such as whole grains, green vegetables, eggs and fish. The diet of people suffering from depression should completely exclude tea, coffee, alcohol, chocolate and cola, all white flour products, sugar, food colorings, chemical additives, white rice and strong condiments. The diet should be restricted to three meals. Fruits can be taken in the morning for breakfast with milk and a handful of nuts and seeds. Lunch may consist of steamed vegetables, whole wheat chappatis and a glass of buttermilk. For dinner, green vegetable salad and all available sprouts such as alfalfa seeds, mung beans, cottage cheese or a glass of butter-milk would be ideal. Add protein and carbohydrates to your diet: Incorporate protein into your diet. Protein helps to keep sugar levels stable. You can find protein in nuts, yogurt, beans, fish, chicken, tofu and lentils. Seek out foods that are high in Omega-3 (a fish oil): This fish oil has been shown in many studies, to reduce your bad cholesterol levels and reduce plaque buildup in your blood. By reducing your bad cholesterol, you are helping your body to fight off stress and relieve anxiety, tension and even prevent heart disease! Fish that are high in Omega-3 are excellent ways to help your blood stream. Folic Acid: Folic Acid (required for energy production) is considered brain food. The brain needs it to work properly. It helps to prevent anxiety and fatigue. Folic acid works best when combined with vitamin C, vitamin B6 and vitamin B12. Much research has indicated that a deficiency of folic acid may include depression, insomnia, anorexia, forgetfulness, hyperirritability, apathy, fatigue and anxiety. You can find Folic Acid in the following foods: - Whole grain breads
-Fortified cereals
-Dried peas-
-Dried beans
-Leafy vegetables
-Fruit - Most multivitamin complexes contain folic acid. GABA: GABA (Gamma Aminobutyric Acid) is an amino acid help reduce anxiety, allows rational decision making, promotes restful sleep and enhances workout recovery. It has also been shown to have similar effects as the benzodiazepine drugs. You will also feel more relaxed and notice that you are sleeping better. The recommended dose for GABA is 700-750 mg - 3 times daily - talk to a medical professional about using GABA. Magnesium: The supplement magnesium has been found to aid in the management of depression. Taking 200-300 mg of magnesium 2 to 3 times daily has been shown to help. SAM-e (Sammy): short for S-adenosyl-methionine, SAM-e has long been used in Europe to treat depression and is now available in the U.S. It seems to work faster than St. John's Wort. Look for tablets with enteric coatings which
improve absorption, and also go for the new butanedisulfonate form. Results can be seen in as little as two weeks, but often takes at least a month for the best effects to be felt. Selenium: Selenium, an important antioxidant, is a trace mineral found in soil and food. It protects neurotransmitters. Deficiency in selenium has shown to have a negative impact on mood. It also helps to reduce bad cholesterol and keep the heart healthy. You can get much of your selenium from dietary sources such as: Alfalfa, fennel seed, ginseng, butter, garlic, liver, Brazil nuts, shellfish and other fishes. You can find it in sunflower seeds, yarrow, wheat germ and Brewer's yeast. Vitamin B1: Vitamin B1 is also known as "thiamine." In many studies, B1 has shown to have positive effects on the nervous system and mental well being. Vitamin B1 is found in peas, soybeans, fortified breads, cereals, pasta, fish, pork, whole grains and dried beans. Prolonged intake of large amounts of alcohol depletes your body's supply of vitamin B1. Vitamin B6: Lack of Vitamin B6 has been known to cause anxiety and depression. The formation of certain brain chemicals from amino acids requires this vitamin. It affects the nervous system. The recommended Dietary Allowances for adults (25+ years) is 2.0 for men and 1.6 for women. The best sources of vitamin B6 are meats (particularly organ meats such as liver), whole grains and wheat germ. Vitamin B12: Vitamin B12 is needed for energy, brain function and a healthy nervous system. It helps to combat depression, stabilize PMS and helps to protect against anemia and it may help fight cancer. The best food sources of Vitamin B12 are liver, kidney, oily fish, beef, pork lamb, cheese, eggs and milk. Zinc: and essential mineral, has been found to have positive effects on the nervous system as well as helping to produce a calming effect. Most
multivitamins contain zinc. Food sources for zinc are Oysters, meat, poultry, nuts, beans and dairy products. What You Should Avoid: - What you don't eat may be even more important than what you do eat. Avoid alcohol, caffeine and sugar, because they tend to worsen depression. If you can't avoid them, then at least cut down. Avoid Caffeine: Caffeine is something many people in America and Europe are used to bringing in their daily lives. Though many studies have shown that this addictive stimulant can help produce symptoms of depression, insomnia and anxiety. Caffeine is found in coffee, tea, chocolate, many sodas and even certain medications. Always ask your doctor about a medication before using it. Also, ask the doctor if there is an alternative medication if your medicine contains caffeine. Reduce Processed and Refined Foods: - Processed food can rob your food of nutrients and vitamins that your body needs to fight off stress and promote good health. Try to buy whole foods, unprocessed foods and try and stay away from "instant" foods, preservatives, artificial flavors, saturated fat and MSG. Reduce Sugar Intake: - Too much sugar can rob our body of essential nutrients. Yet don't be so fast as to replace the sugar with Stevia the natural sweetener from the Stevia plant. Artificial sweetener can also cause anxiety as well as other health concerns. Reduce Alcohol Intake: - In small amounts, alcohol can be good for your heart but too much alcohol is not a good thing for your body and too large of an intake increases your body's need for extra vitamins. The body has a harder time using oxygen. As a result, you can become more sensitive to stress - which in turn can cause anxiety reactions. It can also cause depression. The Effects of Alcohol on Depression: - How does alcohol contribute to Depression Disorders? Research has shown that alcohol in high doses has numerous health hazards. As well as many other things it can increase your need for extra vitamins due to disturbed eating patterns that interfere with the body's ability to use oxygen, to process food & absorb vitamins. As a result, high alcohol consumption makes you more sensitive to stress. Chronic abuse of alcohol is often associated with depression-like symptoms, which can reduce the ability to solve problems, which in turn can lead to anxiety. Excessive alcohol consumption can lead to poor work performance, relationship difficulties & financial difficulties. This can produce stressors that worsen anxiety.

Detoxification: How and Why You Should

support@wellness.com — Thu, 31 Mar 2016 07:00:00 Z

Wellness.com - Detoxification: How and Why You Should by Andrew Pacholyk

Detoxifying is the process of releasing accumulated toxins and waste products that build up throughout our system. From birth, we are bombarded by toxins, externally from environmental sources. Internally, our organs give off waste products that accumulate in our body. Imbalanced emotions also play a part in polluting our system with excess chemicals such as free radicals, homocysteine and cortisol.

Detoxifying is, in many ways, an easy process. Our body does much of the detoxification process through urination, defecation and perspiration. As our bodies age and our immune systems weaken from illness, poor diet and/or addictive substances, we sometimes need to give our system an extra helping hand. That is why conscious detoxing is great way back to optimum health.

One of the best ways to start your detoxification is with the body's biggest organ, the SKIN. A detox diet strengthens the organs involved in detoxification and releases stored toxins, expelling them through the organs of elimination: the skin, as well as the intestines, liver, lungs, kidneys, and lymphatic system.

-Detox Self Test-
1. Do you have 1 bowl movement or less everyday? (yes = 1/no = 0)
2. Do you take prescription, recreational or over the counter drugs? (yes = 1/no = 0)
3. Do you eat meat more than twice a week? (yes = 1/no = 0)
4. Do you eat fast or processed food? (yes = 1/no = 0)
5. Ever smoked or exposed to excess second hand smoke? (yes = 1/no = 0)
6. Do you have any skin problems, digestion or gas/bloating? (yes = 1/no = 0)
7. Do you drink alcohol? (yes = 1/no = 0)
8. Do you live in a major city? (yes = 1/no = 0)
9. Do you drink tap water, coffee or soda? (yes = 1/no = 0)
10. Do you feel fatigued, have low energy or poor sleeping habits? (yes = 1/no =
0)

Total Score______

A score of 4 or higher may indicate that you could benefit from a cleansing, detox program.

-Adopting A Healthy Lifestyle-

1. Eating a diet that focuses on fresh vegetables and fruits, legumes, nuts and seeds and whole grains are extremely important.

2. Regular exercise, which gets your body moving and sweating.

3. Quality sleep, where you do not have trouble falling asleep, staying asleep and wake feeling rested.

4. Avoiding drugs and excessive alcohol. The problem is not only illegal substances like cocaine, heroin and marijuana, but we are solicited constantly by legal substances that pollute the body such as habit forming sleeping pills, excessive antibiotics that destroy not only the bad bacteria, but the healthy bacterial flora and the constant ads for alcohol.

5. Nutritional and herbal supplements to protect and enhance liver function, the kidneys ability to process and the digestive system's regularity.

6. Improving our mental/emotional process by stopping the mental chatter, approving and accepting ourselves and loosing the emotional baggage that drags us down.

7. Taking a spiritual approach by looking beyond the little things that get in the way and accepting and trusting the "Universal Power" or energy to guide you. Take a look at the big picture!

8. Decluttering the toxic waste around you including the clutter in your
home/office, the friends or loved ones that poison your thoughts and actions and the environment that is making you sick.

9. Knowing that YOU are in control of your life.

10. That you have the power to do something about that will make a change.

-Tips for Detoxing-

1. Eating a diet that focuses on fresh vegetables and fruits.

2. Eat whole grains, legumes, nuts and seeds.

3. Adopt a healthy lifestyle including regular exercise.

4. Avoiding drugs and alcohol.

5. Taking a high potency multiple vitamin and mineral supplement.

6. Take nutritional/herbal supplements to protect and enhance liver function.

7. Go on a three day fast, four times per year.

8. Fasting at the change of the seasons is a good rule to remember.

9. Take care of your skin and know your skin type.

10. Consider a self empowering affirmation to clear your mind.