High Carbs/Low Fat Diets and Cardio Vascular Disease

Writen by Dr. N. Rowan Richards

For the past 20 years, the American public has been bombarded with the message: “Fat is bad!” As a result, our food supply is now inundated with “low fat” foods, engineered foods and foods processed to remove natural fats. In every instance, low fat foods are loaded with carbohydrates.

The result: Americans are suffering from a variety of endocrine problems and degenerative diseases directly attributable to insulin resistance, excessive intake of refined carbohydrates and a lack of proper fat in the diet.

Actually, this information is not new. It has simply been ignored by the American food industry. In 1956 Thomas L. Cleave, Surgeon-Captain of the Royal Navy and research director of the British Institute of Naval Medicine, published a paper proposing that many chronic conditions were the result of a “master disease” resulting from the rise in popularity of sugary foods. He pointed out that it requires approximately 20 years “incubation” time for the chronic diseases to manifest themselves. Interestingly, the sudden rise in popularity of sugary foods just before the turn of the century coincided with the emergence of heart disease and disorders of the digestive tract as major killers after World War I. He cited other examples as well:

1. When Iceland’s diet became Westernized in the 1930s and sugar and refined carbohydrate consumption rose significantly, diabetes became commonplace in the 1950s.

2. In studies of Africans, he found that wherever rapid dietary change introduced refined carbohydrates, heart disease and diabetes began to spread approximately two decades later.

3. Finally, he pointed out that studies ranging from Kurds to Yemenites to Zulus found that the refining and processing of foods appeared to bring a rise in chronic disease in less than a quarter century. (The Kellogg Report, The Impact of Nutrition, Environment and Lifestyle on the Health of Americans, Joseph D. Beasley, MD., and Jerry J. Swift, M.A., 1989, p 331)

Closer to home, we have the example of the Eskimos. Subsisting on a diet of almost pure protein and fat, heart disease, obesity, diabetes and dental caries were unknown. With the Westernization of their diet, all of these health problems became scourges in the Eskimo culture.

Another interesting and well-documented phenomenon is the increase in heart disease with the introduction of:”refined” white flour and the dramatic drop in deaths from heart disease as the American public began to buy and consume vitamins.

Vitamin Sales and Deaths

Year Deaths per 100,000 Vitamin Sales per $Billions

1920 <10

1930 -50

1940 -130

1950 -200

1960 -210

1970 -300 <$0.1

1980 -250 $0.75

1990 -175 $1.1

Source: US Dept. of Commerce & Nat’l Center for Health Statistics

Yet, Americans are continually bombarded with health advisories to eat very little fat, less protein and huge quantities of refined grain products. I believe the current food pyramid recommends 12 to 14 servings of grain daily! Please remember, these are refined grain products with all of the vitamins and minerals removed = pure carbs! In fact, the American diet is 75% grains. And, grain has only been part of our diet since the beginning of cultivation (approximately 10,000 years ago). Prior to that, humans were hunter/ gatherers. Grains were unknown except for small amounts during the fall season. We are adapted to be omnivores, with the emphasis on fat, protein, fresh fruits and vegetables.

I have recently read a fascinating book, which I recommend highly, The Schwarzbein Principle, by Diane Schwarzbein, M.D. Dr. Schwarzbein is an endocrinologist at the Sansome Clinic in Santa Barbara, specializing in diabetes. She found in working with her diabetic patients that those who followed the dietary recommendations of the American Diabetic Assn got worse! So, she began eliminating carbohydrates and increasing protein (including eggs and red meat) and fat. Her results were astounding! She has even reversed difficult endocrine conditions like Stein-Leventhal Syndrome (aka polycystic ovarian disease). And, her program has helped her patients attain and maintain normal weight. The major difference between Dr. Schwarzbein’s program and The Zone Diet is that her emphasis is on natural, unprocessed foods; she eliminates the unhealthy fats and oils that are a part of Dr. Sears’ program. I am integrating her recommendations into our programs here at the RFHC. The programs vary based upon your personal state of health and degree of insulin resistance.

One of the most compelling points (to me) that Dr. Schwarzbein makes is that we are misled when we look at the caloric content of foods. The average dietician will tell you that fat has twice as many calories as carbohydrates and therefore should be avoided. The truth about your metabolism is that your body needs both fat and protein to rebuild your cells. Protein and fat are the basic building blocks of the human body. So, they aren’t burnt for fuel, but are used to repair your tissues.

When you eat carbohydrates, there are only 2 things your body can do with them: 1) burn them for energy and 2) store the excess away as triglycerides (storage fat).

I think one of the reasons people are confused by this concept is that they believe fat = fat = fat. Wrong! There are structural fats and storage fats. And, cholesterol, omega 3 and omega 6 oils, as well as monounsaturated oils, are all structural fats. The kind of fat we carry around on our hips or bellies is storage fat; and that is made from carbohydrates.

So, if you ingest a structural fat (like cholesterol, for example), your body doesn’t burn it all down for fuel. A large percentage of it is utilized to rebuild cell walls and membranes, or to make hormones. Remember that the next time you reach for a sugary confection. Your body would benefit more from nuts, seeds or meat. Body builders know that the best way to build muscle mass is to have a high protein meal within 30 minutes of a work-out. They step up their metabolism and then provide the body with the raw products needed to build muscle strength.

If you are a vegetarian, you can still benefit by rebalancing your meals to include equal amounts of fresh vegetables (with some fruit), proteins, fats and grains. It’s just a great deal harder. Most vegetarians in the U.S. err in that they eat far too many carbohydrates and too much junk food! The hardest thing for a vegetarian is to get enough protein without excess carbohydrate.

This information is life-saving, and is based upon physiology and clinical outcomes, not the latest fad or “research” funded by a giant food company. Once again, it proves that working with the way our bodies were designed is much more beneficial than trying to engineer our food. If you only remember one thing, remember this: Shop around the perimeter of the supermarket, purchasing only foods in the form that you could hunt or gather yourself. If you do that, you’ll be started on the road to lasting health and well-being.

Whether you want to lose weight or have a more serious health challenge, we can help. For the most severe health problems, laboratory testing is a must! For a program individualized to your needs, call and make an appointment for a consultation today.

Dr. Richards is a Diplomate of the American Board of Chiropractic Internists, a certified herbalist, and a Fellow of the International Academy of Clinical Acupuncture. She was recently awarded the distinction of being invited to become a Fellow in the International College of Chiropractors. Dr. Richards has been in practice for over eighteen years, teaches professionals, lectures, and is currently working on several books. Her website is http:// http:// http://www.richardsfamilyhealth.com

Dr. Richards can be reached at Richards Family Health Center (626) 963-1678.

Hand Constitution

Writen by Ryan Fyfe

Where the appendage terminates, the hand begins. This portion of the arm on both humans and other primates is what seperates us from several other species, due to our ability to hold onto objects, etc. Several other animals have orfices that are similar to a hand, i.e. that allow them to grasp onto things, some that are even very similar to our hands, they are not scientifically considered to be so. For example dogs and cats have paws.

The most distinguishable feature of hands, is that they most have opposable thumbs (capable of being placed opposite to something). Human hands, of course, are what we are most familiar with, as most of us have two of them ourselves… The anatomy of the human hand consists of a palm, with five digits. The palm is connected to the forearm by a major joint called the wrist. The wrist is very agile, but is not part of the hand, so let’s move onto the fingers. The four fingers on the hand are located to the outermost edge of the palm. Their ability to bend over the palm provides the ability to hold onto objects. The thumb is the located on the left most side of the palm and is opposable to the rest of the fingers, meaning that it can be rotated 90 degrees on a perpindicular level to the palm. This characteristic is unlike the other fingers that can only rotate approximately 45 degrees. This characteristic further increases are dexterity.

Names:

From left to right off the palm is our finger, then the index finger, middle finger, ring finger and then the little finger, which is most commonly called the ‘pinky’.

Energy Enhancement Meditation and the Bhagavad Gita CH11 V53 to 55: Removal of Energy Blockages

Writen by Swami Satchidanand

Bhagavad Gita CH11 V53. The study of Sacred Scriptures, Practise of Austerities, Gifts of Charity and even Self Sacrifice will not earn anyone the power of Psychic Vision.

No, already you are perfect. Yet it is only those negative energy blockages which are corrupting your system which are preventing your psychic powers and your ability to perform.

All the therapies and spiritual techniques, some of which are named above and used successfully for thousands of years are only used to remove the veils of the selfish competitive ego which prevent the light of the psychic vision entering into your psychic eyes.

All spiritual techniques are for self refinement or removal of the selfish competitive ego, and the Opening of the Heart and thus for Soul Realisation.

Your Soul, Intuition, Higher Self is always there but usually blocked by Energy Blockages. Your Heart is always there but usually blocked by energy blockages.

Bhagavad Gita CH11 V54 Only by constant and steady devotion can God be seen and Realised in its most high and Cosmic Form, oh Arjuna.

Arjuna is the average guy.

The little or personal self, the corrupt mind containing negative and self sabotaging thoughts, psychic viruses, negative programming must be refined or de-bugged and not in a little way. ALL of the negative programming must be removed by a constant and steady devotion.

As it says in

Bird Flu (Avian Influenza) Pandemic, the Cytokine Storm: What Drugs Work and Don’t Work

Writen by Steven Petrosino, Ph.D.

What is a Cytokine Storm?

by Steven P. Petrosino, Ph.D. and Angela L. Petrosino, MPH

A cytokine storm, also called “systemic inflammatory response syndrome” (SIRS) is the systemic expression of a healthy and vigorous immune system resulting in the release of more than 150 inflammatory mediators (cytokines, oxygen free radicals, and coagulation factors). Both pro-inflammatory cytokines (such as Tumor Necrosis Factor-alpha, InterLeukin-1, and InterLeukin-6) and anti-inflammatory cytokines (such as interleukin 10, and interleukin 1 receptor antagonist) are elevated in the serum, and the fierce and often lethal interplay of these cytokines is referred to as a “Cytokine Storm”. The primary contributors to the cytokine storm are TNF-a (Tumor Necrosis Factor-alpha) and IL-6 (Interleukin-6). The cytokine storm is an inappropriate (greatly exaggerated) immune response that is caused by rapidly proliferating and highly activated T-cells or natural killer (NK) cells. These cells are themselves activated by infected macrophages. The cytokine storm must be treated and suppressed or lethality can result.

Acute respiratory viral infection results in a cytokine storm effecting the lungs, and subsequent damage to alveoli and lung tissue results in the lethality seen in more severe flu viral infections, especially those fatalities among young healthy adults.

In the absence of prompt medical intervention to stop the “cytokine storm”, the lung will suffer permanent damage. Many of these patients will develop acute respiratory distress syndrome (ARDS), i.e. will present with pulmonary edema that is not caused by volume overload, or a depressed left ventricular function. Deaths will usually result from multisystem organ failure, and not from lung failure.

Sepsis, Viral Infections, and Cytokine Storm

Sepsis is a severe systemic inflammatory response and is one example of a pathologic condition associated with “cytokine storm”. Sepsis is an often lethal hemodynamic collapse which is usually the result of a super infection by gram-negative bacterial endotoxins. Sepsis is also classified as septic shock syndrome (SSS).

Cytokine storm can also result from viral infections such as influenza, and an exaggerated systemic immune response to that particular viral infection (designated a type A, subtype “H1N1″ virus) may have been the cause of high lethality seen in the influenza pandemic of 1918 to 1919. The great influenza pandemic was the most destructive pandemic in recorded world history, and killed more people (estimated between 20 to 50 million) than all casualties resulting from the first World War. Although the Spanish Flu pandemic affected an enormous percentage of the world wide population (up to 20% of the world population according to some sources), and killed between 20 and 50 million persons, no more than 5% of the people who contracted the Spanish Flu died (Brown et. al reported the highest death rate in India at 50 deaths per 1000 persons contracting the disease, or a five percent fatality rate). After 218 human cases of avian influenza (bird flu) have been confirmed world-wide (as of May, 2006), the lethality rate stands at 57%. Should this strain develop into a pandemic, and should it keep its current mortality rate, it has the potential to be 10 times more lethal than the 1918 pandemic.

Is the World Health Organization Adequately Defending against a Potential Pandemic of Avian Influenza

Avian Influenza (also called the “Bird flu”) currently is 10 times more lethal than the strain of Spanish Flu that caused the great influenza pandemic of 1918 and killed up to 50 million people world-wide, and it could become the most lethal flu pandemic of all history if the virus mutates allowing it to be more easily passed from person to person. Bird Flu patients die from acute respiratory distress syndrome (ARDS) caused by the “cytokine storm”, and NOT directly from the virus. Neuraminidase inhibitors (i.e. Tamiflu, Relenza) are not proven effective for bird flu patients, although they have been recommended by the World Health Organization for this use, are currently used to treat almost all bird flu patients, and are being stockpiled by governments world-wide (including the United States) to treat a potential pandemic should the avian influenza virus undergo a final mutation which would allow it to be more easily passed from person to person. A treatment to prevent or reduce the autoimmune reaction (cytokine storm) associated with the bird flu is commercially available by prescription, but is not currently being recommended by the World Health Organization to treat these patients.

Influenza A, The most lethal influenza and the precursor of all Pandemic Viruses

Influenza viruses responsible for causing pandemics are influenza type A viruses which emerge as a result of a process called “antigenic shift”. Antigenic shift causes an abrupt or sudden, major change in certain proteins on the surface of the influenza A virus (specifically the hemagglutinin or “HA” protein and the neuraminidase or the “NA” protein).Certain antigenic shifts may allow the virus to become more easily transmissible, more “contagious”. Once this type of shift occurs, wide-spread infection usually follows quickly. Antigenic shift is most dangerous when it occurs in a virus that has demonstrated high lethality, such as the H5N1 bird flu.

History has recorded 10 pandemics of influenza A in the past 300 years. The sudden appearance of new influenza A virus subtypes during the 20th century has caused three pandemics, all of which spread world-wide within 1 year of first being detected.

Influenza Pandemics of the 20th Century

• 1918-19, “Spanish flu,” [Type A, subtype (H1N1)], caused the highest number of known influenza deaths: more than one-half million people died within the United States (nearly half of the deaths were young healthy adults aged 20-40), and between 50 and 100 million people may have died worldwide. Most deaths occurred within the first few days after infection, some deaths within hours of symptom onset, and other deaths occurred later as a result of complications. Influenza A (H1N1) viruses still circulate today after having been reintroduced in the 1970s. Although called the “Spanish Flu” because the first widely reported deaths were in Spain, it probably originated in China.
• 1957-58, “Asian flu,” [Type A, subtype (H2N2)], caused about 70,000 deaths in the United States. The “asian flu” was initially identified in China in late February 1957. Three months later, it spread to the United States with early reports of infection as early as June 1957.
• 1968-69, ” Hong Kong flu,” [Type A subtype (H3N2)], was responsible for about 34,000 deaths in the United States. The “Hong Kong flu” virus was first detected in Hong Kong in early 1968 and spread to the United States within a few months. Influenza A (H3N2) viruses still circulate today.

  Both the 1957-58 and 1968-69 pandemics were caused by viruses containing a combination of genes from a human influenza virus and an avian influenza virus. The origin of the 1918-19 pandemic virus is not clear, but if its origin was in China as suspected, it could have similarly been caused by a genetic recombination of human and avian influenza viruses. This can more easily occur if humans are in close proximity to both live birds and pigs, as can occur in public markets in Asia. Osterholm reports the last influenza pandemic (1968) occurred 37 years ago, emerging in China. At that time China’s human population was 790 million, its pig population was 5.2 million, and its poultry population was 12.3 million. Today, these populations number 1.3 billion, 508 million, and 13 billion, respectively. The human and animal populations of other Asian countries have similarly increased exponentially, which has increased the chances for close contact between birds, pigs and humans in these countries, creating optimal conditions for the emergence of new viruses, such as the H5N1 subtype.

  On August 12, 2004, the Vietnamese Ministry of Health reported three confirmed human deaths to the World Health Organization (WHO) from confirmed avian influenza H5 infection. If the virus is confirmed to belong to the same H5N1 strain that caused 22 cases (15 deaths) in Vietnam and 12 cases (8 deaths) in Thailand in 2005, and human-to-human contact versus human to bird or human-to-swine contact is suspected, this may indicate that H5N1 has adapted to the point that it is transmissible and has the potential to cause the next pandemic. In May 2006, it was reported that a family of 7 died of the bird flu after having no detectible contact with an infected bird. If this is the case, the virus may have undergone a final mutation giving it the potential to cause a pandemic.

  What Are the Symptoms of the Bird Flu:

  Initial Presentaion of Influenza A (H5N1) Avian Influenza:

  • Pulmonary: Radiographically confirmed pneumonia, acute respiratory distress syndrome (ARDS), or other severe respiratory illness for which an alternate diagnosis cannot be established
  • One or more of the following: cough and/or sore throat and/or shortness of breath, AND a history of contact with poultry (e.g., visited a poultry farm, a household raising poultry, or a bird market) or contact with a known or suspected human case of influenza A (H5N1) in an H5N1-affected country within 10 days of symptom onset.
  • Dyspnea
  • Fever (temperature of >38

Adult Attention Deficit Disorder

Writen by Jeannine Virtue

Attention Deficit Disorder tends to focus predominately on children, leaving the ADD adult largely under served. Most of the information presented about Attention Deficit Disorder focuses on children, parenting and school issues. All but one ADHD medication currently on the market achieved FDA approval for adult Attention Deficit Disorder treatment.

Attention Deficit Disorder simply was not in vogue when the adult of today was a child decades ago. While today many express concerns of over diagnosis of Attention Deficit Disorder in children, many also acknowledge the under diagnosing of adults with Attention Deficit Disorder.

Adults with ADD often realize that they have Attention Deficit Disorder when their own child is diagnosed. Looking through the list of symptoms, the parent often sees similarities in their own present or past behavior.

Yet, the hurdles of Attention Deficit are often the same, whether in a child or an adult. The ADD adult might have trouble with staying on task, staying organized and procrastinating, just as the Attention Deficit Disorder child does. The Attention Deficit Disorder adult might have trouble maintaining relationships and controlling their mood, just like an ADD or ADHD child. The main difference between the ADD adult and the ADD child is that the adult with Attention Deficit typically has more sophisticated coping mechanisms.

For the better part, the Attention Deficit Disorder ADD ADHD symptom test outlined for children is about the same for the adult, with the word “work” substituted for “school.” You can also look at the Attention Deficit Disorder test for children and ask yourself if, as a child, you had such symptoms or currently have such Attention Deficit Disorder symptoms.

Below is an adult symptom test with symptoms unique to the Attention Deficit Disorder adult. This self test is not a diagnostic test but a source of information for the adult trying to determine if Attention Deficit Disorder might be present in their life.

Adult ADD Symptom Test:

If you experience more than 10 points on this adult ADD self symptom test, Attention Deficit Disorder is likely present.

• An internal sense of anxiety

• Impulsive spending habits

• Frequent distractions during sex

• Frequently misplace the car keys, your purse or wallet or other day-to-day items

• Lack of attention to detail

• Family history of ADD, learning problems, mood disorders or substance abuse problems

• Trouble following the proper channels or chain of commands

• An attitude of “read the directions when all else fails”

• Frequent traffic violations

• Impulsive job changes

• Trouble maintaining an organized work and/or home environment

• Chronically late or always in a hurry

• Frequently overwhelmed by tasks of daily living

• Poor financial management and frequent late bills

• Procrastination

• Spending excessive time at work due to inefficiencies

• Inconsistent work performance

• Sense of underachievement

• Frequent mood swings

• Trouble sustaining friendships or intimate relationships

• A need to seek high stimulation activities

• Tendency toward exaggerated outbursts

• Transposing numbers, letters, words

• Tendency toward being argumentative

• Addictive personality toward food, alcohol, drugs, work and/or gambling.

• Tendency to worry needlessly and endlessly

• “Thin-skinned” – having quick or exaggerated responses to real or imagined slights.

So you hit a number of points on the adult ADD self symptom test, now what?

First, it is important that a physician rule out conditions like anxiety, depression, hypothyroidism, manic-depressions or obsessive compulsive disorder that can mimic Attention Deficit Disorder symptoms. Hormonal imbalances in perimenopause and menopause can produce foggy thinking, anxiety and exaggerated outbursts. Women should rule out perimenopause if the Attention Deficit symptoms appear in their late 30s or 40s.

Physicians typically first prescribe antidepressants like Prozac for an adult with ADD, since depression issues often go hand-in-hand with adult ADD. Physicians usually move to stimulant medications like Adderall, Concerta or Ritalin or Strattera if antidepressants do not work.

The stimulant medication treatment route is not recommended for people with a history of drug or alcohol use or abuse since these are controlled substances with a fairly high degree of addiction potential in adults. Some adults find that the side effects of ADHD medications are not worth the benefits of the medication.

The Attention Deficit Disorder adult can find help naturally without the side effects of ADD medication treatment by incorporate diet, exercise and lifestyle modifications.

Release the Steam, Quiet the Mind:

Regular and vigorous exercise can be very helpful for the Attention Deficit Disorder adult. Attention Deficit Disorder adults tend to have addictive personalities. Exercise is a good addiction. Aside from the obvious health benefits, regular exercise is also a great way to release steam and quiet the mind. Some studies also link regular exercise to decreased depression – a condition common with Attention Deficit Disorder adults.

Diet:

The brain is a hungry organ that cannot function at optimal levels without the proper fuels. To keep the brain functioning at top performance, ADHD diets packed with brain boosting essential fatty acids and amino acids is a must. A diet high in lean protein provides amino acids necessary for brain functioning.

The ADD adult can also meet these crucial dietary requirements for Attention Deficit Disorder by taking a high-quality nutritional supplement to ensure that they are giving the brain the fuel it needs to function properly.

Restructuring the ADD adult environment:

The Attention Deficit Disorder adult should get into the habit of making lists. The list should include any and all tasks required for the day, from “Mop the kitchen floor” to “Finish the sales proposal.”

Write your list with the tasks of highest priority first. Once the highest priority task is completed, mark it off and go to the next. Warding off the urge to skip around on the list will take some discipline but the sense of accomplishment at completed tasks is well worth the effort.

The Attention Deficit Disorder adult should also keep a notepad in their car, purse, coat and on their bed stand. Thoughts come and go quickly. Jotting the good ideas down will ensure that they don’t go away quickly – assuming the notepad does not get lost in the process…

The alarm clock or a wristwatch with an alarm can be a great tool for the Attention Deficit Disorder adult. If you need to pick your child up from soccer practice at a certain time, set the alarm. If you have food cooking on the stove and you leave the kitchen, set the alarm. If you have an important appointment, set the alarm.

Large tasks tend to overwhelm the Attention Deficit Disorder adult and they often put off large task as long as possible. It is not uncommon for the Attention Deficit Disorder adult to procrastinate until the “11th Hour” and then pull an all-night jam session trying to meet a deadline.

For large tasks, the Attention Deficit Disorder adult will do well to break the task into smaller, more manageable tasks and attach deadlines to the smaller tasks. If you need to finish a large project in one week, for instance, schedule specific time each day to work on a specific aspect of the project.

An adult with Attention Deficit Disorder might also find it beneficial to enlist the help of a coach. A coach is a close and trusted friend, co-worker or therapist whose specific function is to help the Attention Deficit Disorder adult stay organized, on track and focused while providing encouragement.

Health and Fitness Success 7 Easy Tips

Writen by Damian Miles

Two weeks ago today I dramatically pushed back the limits of my running. In one morning I went from a best distance of 12km in an hour and fifteen minutes (done on a treadmill in my gym), to running 12 miles round a Welsh lake, at a better pace than I have done in the gym, and without stopping.

To achieve this is used several personal development techniques. How did I do this, and how can you use these same techniques to achieve your exercise goal?

Inspiring Health and Fitness

Keeping me going was my overall inspiring health and fitness goal. This goal is to run the Flora London Marathon 2007. I realized if I could not run the 12 miles, how could I run 26? I also realized that if I could achieve this leap in distance then the marathon should be mine. It was my desire to cross the line next April that kept me going every step of the way. Besides, twice round the lake would be a marathon! If I could do one lap, surely I could do two laps?

To Do: You need to have a health and fitness goal that is achievable, but sufficiently high to excite and stretch you.

Mentoring and Encouragement

One of the biggest things that helped me to achieve this breakthrough was the encouragement and advice of an experienced marathon runner (my mentor for the run). But above all my mentor ran every step of the way with me. Having someone tell you that you can do something that you previously thought impossible, and the person telling you this being qualified to do so is very powerful. You have no excuse for not pushing your boundaries. When this person then goes every step of the way with you, advising and encouraging you it is even more powerful. Having a mentor can be one of the most powerful tools for personal development you can use.

To Do: Find someone who is qualified to take you one step further towards you health and fitness goal, and ask them to take that step with you.

Score Keeping I kept score at regular intervals along the run by checking my heart rate on my heart rate monitor. One of my aims was to run the distance within a set heart rate range. I congratulated myself every time my watch showed I was within that range. In this way I was scoring myself to achieve a regular pace. I am glad to say I got a perfect score by the finish line.

To Do: Decide on a way to score yourself, and stick to it. Celebrate every time you win!.

Goal Setting and Rewards

Throughout the run I kept setting goals such as “get to the castle” or “make it to the dam” or near the end I was saying “just to the next lamppost.” In this way I broke the 12 miles down into manageable chunks, and would celebrate each time I achieved my goal. I also had the overriding goals of running all the way (no walking or stopping) and setting a good pace, all of which I achieved.

To Do: Break you next exercise session into tiny goals, and reward yourself every time you achieve these mini goals.

Distraction

Running for 2 hours and 10 minutes was just as much a mental challenge as physical. My mind was full of doubts and my body full of aches, and part of it was just plain boring. So how did I cope? One way was by distracting myself. I remembered wonderful holidays, focused on a particular lamb or tree that I was running towards, or visualized the Power of Intention falling from the sky and filling me with great energy and endurance. Anything to take my mind off how I felt and how much more there was to go.

To Do: Plan in advance to remember something exciting, and remember it in vivid detail.

Power of Intention

I have been listening to at CD set in my car called The Power of Intention by Wayne W Dyer. The CDs talk of us being made out of and part of a universal energy. That universal energy is always available for us to use. I am still not quite sure what to make of this yet, but while running I called upon this energy to fill me. I finished, so it worked didn’t it? Perhaps, but at the very least it worked as a mental distraction.

To Do: Find a cassette or CD to listen to that will give you a more positive outlook for your activity.

Peer Pressure

From deciding to do the run on the Friday, to actually doing it on the Sunday, I made sure I told every one of the 55 people I was camping with that weekend, that I would “run the lake.” This set up a huge amount of peer pressure for me. If I failed the run I would painfully and publicly fail BIG. This created a powerful incentive for me to succeed in the run. Also as a result of succeeding the run after telling everyone, a lot of respect was generated which translated into a large number of sponsorships for the charity I am running for St Ann’s Hospice.

To Do: Increase peer pressure on yourself by telling everyone what you plan to do, and ask them to check up on you later to make sure you have done it.

As you can see I was able to use many personal development techniques in order to take me from the initial challenge to run the lake, to actually running it and running it well. Without the use of the above techniques I would have been less likely to finish. The techniques dramatically increased my chance of success, and I’ll continue to use them till I cross that London Marathon finish line (and beyond). Make sure you use these techniques too.

Damian Miles runs a weekly free health and fitness ezine at http://dlmiles.co.uk in which he shares in simple language those techniques that help to create the mental attitude that almost guarantees success in achieving health, fitness, weight loss and happiness goals. He also teaches others how to live a happy and fulfilled life regardless of life’s events at http://dlmiles.co.uk/happy He has long studied personal development techniques, and has successfully employed them in these areas.

Hoodia Diet Pills

Writen by Eric Morris

Hoodia Gordonii is a succulent plant that grows widely is Kalahari Desert of Southern Africa. The San Bushmen, who live on the fringes of the desert, eat this plant to suppress hunger when they go on long hunting trips.

CSIR, the South African Research Institution, realized the importance of this plant and investigated it. They isolated a long molecule, P 57, that actually suppressed hunger. The patent was sold to a British company called Phytopharm. Phytopharm in turn teamed up with Pfizer to produce a synthetic pill containing P 57.

Phytopharm conducted clinical trials, first with rats and then with humans. They claim that the Hoodia powder, 400 mg, taken for 15 days reduced calorie intake by 1,000, compared to control group. As Pfizer could not produce synthetic P 57 economically, Phytopharm arranged for cultivation of the Hoodia plant in the Kalahari Desert, and set as its target to market the product by the year 2008. The plant takes five to seven years to be ready.

Meanwhile, many companies are producing Hoodia Gordonii Pills, capsules or tincture. There is a lot of demand for this product. Many suppliers are harvesting the wild plants and exporting to USA. Compared to the demand, the supply is not enough, and there are a lot of suspicions that the manufacturers of these products are cheating the consumers.

Since Phytopharm has purchased the patent taken by CSIR of Hoodia Gordonii as a weight-loss medication, other companies are very cautious. They do not market it as a weight-loss medicine but just as Hoodia Pills or capsules, without any other claim. Their advertising about the appetite-suppressing effects of Hoodia is more than enough to make the consumer understand that Hoodia is an aid for a weight-loss program. Phytopharm has tied up with Unilever, a food product giant, to market Hoodia shakes and bars. But that would not be available until 2008.

In the meantime, users of other products need to be very careful if they do not like to be disappointed. There are twenty varieties of Hoodia plants, and only Hoodia Gordonii is effective in use as a weight-loss aid. But any manufacturer of diet medication can claim that their product is 100% Hoodia, using any one of the other nineteen plants. They would be legally correct, and it is up to the consumer to be vigilant.

Hoodia provides detailed information about hoodia, hoodia and weight loss, hoodia cactus, hoodia diet pills and more. Hoodia is the sister site of Ordering Phentermine Diet Pills.

7 Simple Weight Loss Feasting Tips for the Holiday Season

Writen by Tracy Lee

Here comes Halloween… and the start of the “season of feasting” for a lot of folks around here.

It’s become a sort of time-honored “tradition” for Americans to put on weight between Halloween and New Year’s Day. Some would even say it’s to be expected — “After all, it’s the holidays!”, they say.

Now, I love the holidays. And I bet you do too. Who wouldn’t love all the great treats and wonderful foods that just seem to spring up around us during the holiday season, right?

But don’t you just hate it when you step on the scales after the holidays, and discover you’ve put on weight?

Fret not, for I’m here to show you how you can have fun during the holidays and enjoy all your favorite holiday treats, _without_ putting on any extra pounds.

Here are 7 Simple Weight Loss Feasting Tips for the Holiday Season…

1. Give yourself permission – Go ahead and eat anything you want during the holiday season. Halloween, Christmas, New Year’s, it doesn’t matter. Yes, you can have all your favorite foods. Isn’t it refreshing to know that you don’t have to abstain from your perennial favorites? You see, we tend to want more of what we cannot have. The more you try to stop yourself from eating something, the more you want to eat it. And when you do give in to the temptation, you’ll tend to overeat. Here’s the secret: It’s not “all or nothing”. Have anything you want, as long as you remember not to go overboard and consume too much.

2. Be clear of your goals – There must be a reason why you want to keep your weight down. If you don’t already have a reason, now’s the time to sit down and think of as many as possible. This step is critical if you want to be able to enjoy your holidays and maintain your weight throughout. You need to be crystal-clear about your “Why”. Why do you want to lose weight? How would you feel if you end up putting on weight? Conversely, how would you feel if you can go through the holidays and yet maintain your current weight? Think about these questions carefully, and build up your arsenal of “reasons why”. The next time you are tempted to overeat, recall these reasons again and they’ll help you to stay in control.

3. Have a little of everything – Remember how it’s not “all or nothing”? The secret to enjoying all the great food without the subsequent guilt is to have a little of everything. Just remember to control your serving portion sizes. You have permission to eat all kinds of food, but this doesn’t mean you can go out there and devour extra- large portions of everything with super-generous gravy toppings, ok?

4. Be careful of the little nibbles – Sometimes, it’s not the big-time party or pig-out feasting session that causes you to gain weight. On the contrary, it’s exactly the opposite — it’s the little candy and chocolate bar that you pick up to nibble on, everything time you open the fridge or walk past the office candy bowl. All these little snacks in between meal times can (and will!) add up to a lot of extra calories. This sneaky little problem is something that has caught many women off-guard. And now that you know this, it’s easy to catch yourself in the act the next time it happens to you!

5. Be smart – They’re certainly trying, but don’t be fooled by the retailers and their fancy packaging and labels. Have you noticed a lot of the packaging now screams out phrases such “fewer calories”, “low fat”, “less sugar”, “low carb” and etc? Whilst all these claims are true, it does NOT mean you can eat more and have bigger portions. Remember: “fewer/low/less” doesn’t mean “Zero/None/Without”. Also, it’s pretty usual that when something comes with less of one thing, it has more of the other stuff e.g. lower carb, but more calories.

6. Use the healthier versions – Many of the sweets and treats offer you a choice of healthier versions. So when you can, please do opt for the low-calorie, reduced sugar, or lower fat varieties.

7. Choose the right chocolate – And if you must have chocolate, please go for dark chocolate and avoid the milk chocolate. By far, dark chocolate is the best choice as it has antioxidant properties that can protect the body from damaging oxidative stress. So there you have it, consuming a moderate amount of dark chocolates is actually healthy for you!

So, who says you can’t have your cake and eat it too?

Copyright 2005 Tracy Lee

Tracy Lee is the owner of the “Weight Loss for Women Over 40″ site. Get the latest news, tips & tricks that can help women over 40 to lose weight safely and permanently, and your complimentary copy of our Special Report “9 Little-Known Insider Weight Loss Secrets To Help Women Over 40 Make Those Extra Pounds Disappear” instantly here:

http://www.weight-loss-for-women-over-40.com/insidersecrets/

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10 Ways to Strengthen Your Immune System

Writen by Brianna Stanley

Our immune systems are under the attack. Due to increased polltion and decreased quality regulations on everyday products, our bodies now have to work harder than ever before to keep us in a state of questionable health. And if that weren’t bad enough, they are forced to operate without the necessary tools because we fail to consume adequate nutrients…then we wonder why so many people get sick. Because a healthy immune system will actually help guard against cancer and heart disease, as well as lesser issues like frequent illness and acne, it is important that we give it the best care we can.

1) Exercise

Exercising helps to circulate lymph fluid, white blood cells that fight disease-causing pathogens.

2) Take a Multi-Vitamin

“The alarming fact is that foods (fruits, vegetables, and grains) now being raised on millions of acres of land that no longer contain enough of certain minerals are starving us – no matter how much of them we eat. No man today can eat enough fruits and vegetables to supply his (or her) system with the minerals he requires for perfect health because his stomach isn’t big enough to hold them The truth is that our foods vary enormously in value, and some them aren’t worth eating as food Our physical well-being is more directly dependent upon the minerals we take into our systems than on calories or vitamins or upon the precise proportions of starch, protein or carbohydrates we consume.”

The preceding quote is from Senate Document 264, dated 1936.

3) Use Organic Cleaners

Regular household cleaners contain toxic chemicals that harm the immune and respiratory systems. It is a common misconception that spraying everything with disinfectant is healthy–on the contrary, if the chemicals will kill germs, think about what they do to our own immune systems (especially pets and children, who are both smaller and closer to the surfaces). The best way to avoid becoming ill from bacterial contact is to strengthen our resistance against it.

4) Switch Personal Care Products

Most hair care and skin care products contain harmful ingredients that are soaked right into the skin. Find some that contain all-natural ingredients, and don’t be mislead by fancy advertising.

5) Keep Houseplants

Plants help to filter toxins out of the air and replace them with oxygen.

6) Get 8 Hours a Night

Deep sleep allows the release of the growth hormone. This aids in efficient absorption of nutrients and amino acids, as well as stimulation of the bone marrow (where immune cells are “born”).

7) Cut Sugar

One hundred grams of sugar can reduce the white blood cell’s ability to kill germs by 40% for 5 hours.

Get Plenty of Fresh Air

“Understanding indoor air as I do, it is my contention that our immune systems are being compromised . . .from being ‘overwhelmed’ by polluted indoor environments which are loaded with airborne contaminants.” (Dan Schilling, Building Inspector and Indoor Air Specialist)

9) Avoid Antibiotics if Possible

Antibiotics override and disable the body’s immune system.

10) Drink More Water

Dehydration leads to excess body fat (yes, drinking water helps promote weight loss), joint pain, increased toxicity, and decreased nutrient absorbtion. Be sure to avoid dehydrating beverages, such as coffee and soda.

Brianna Stanley has turned her passion of health and wellness into her business. For more information on the Freedom Project’s simple 3-step process, click on http://www.miniofficeoutlets.com/stanley

Are Natural Skin Care Products the Answer to All Problems?

Writen by Ellen Biddle

When it comes to skin care products, you will find that a lot of people are very particular about using only natural skin care products. They treat all the synthetic products as harmful to the skin.

So, are natural skin care products the answer to all of our problems? What if a natural skin care product is not available for the treatment of a particular skin disorder? Are the synthetic skin care products so harmful that they should be banned?

Different people have different answers to these questions. However, the reality is that due to presence of synthetic preservatives, it’s really tough to find a natural skin care product that is 100% natural. There are natural skin care products that have natural preservatives, but their cost might be detrimental. Moreover, such natural skin products have a shorter shelf life and hence are not preferred by the manufacturers of natural skin care products.

Some people carry a wrong notion that since natural skin care products are natural, they cannot cause any harm to the skin. The suitability of a skin care product is not based on whether it is synthetic or natural. An unsuitable natural skin care product can harm you in almost the same way as a synthetic one. So, use natural skin care products, but be open to synthetic ones too (you might need them when a natural solution is not available)

Your selection of a natural skin care product should be based on 3 factors:

1. The skin type (dry, oily, normal, sensitive) of the person who will use that natural skin care product.

2. The climatic conditions in which it will be used e.g. hot and humid condition would warranty the use of oil-free natural skin care products.

3. The process for application/use of the natural skin care product. A good natural skin care product (in fact any product) can seem useless if not used in the proper way.

You can also make natural skin care products by yourself, by using the recipes that are readily available on the internet and in the books at book stores.

Use of organic fruits and vegetables is also popular as a natural skin care procedure. Some essential oils, herbal oils, are useful too and are known for their moisturising and antiseptic properties

However, using a natural skin care product does not mean that you can exercise carelessness with other aspects of skin care. Natural skin care products should be used like supplements to the following ‘essential’ recommendations: healthy eating habits (avoiding oily food), regular exercise, drinking a lot of water (8 glasses everyday), and cleanliness. This will then form a perfect and completely natural skin care routine that will help maintain a healthy beautiful skin for longer time.

Copyright http://www.ultimate-cosmetics.com

Ellen for http://www.ultimate-cosmetics.com Find lots of makeup and beauty tips here with loads of information on skin care. Also find about puffy eyes.