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It is not only people sensitive to wheat and other glutinous grains who urgently need to get savvy about the damage cereals, grains and packaged convenience foods do to body, health and life. It is each and every one of us. For the past 70 years—since World War II—doctors, governments and the media have been brainwashing us to believe that we have eat plenty of carbs for energy. They have been wrong. Yet we are paying for it—in overweight bodies, food cravings, fuzzy thinking and degenerative disease. MIND BLOWING TRUTHS Except eaten in small quantities, cereals, and grain products—which make up virtually all of those convenience foods that we eat every day—are not good for you. Cutting-edge research shows that more than 75 per cent of the Western World react badly when they eat them often. This discovery is beginning to stir the biggest food revolution in 100 years. Also, sugars, from glucose and sucrose to high-fructose corn syrup, can be monumentally harmful. A diet high in cereals, grains and sugars (the diet of 90 per cent of the Western World) is the fastest way to speed the aging process and to get fat if, you have inherited a genetic tendency to gain weight. These foods, and the foods containing them, turn quickly into glucose, lower energy levels, create cravings and addictive eating, and foster all sorts of long-term health issues. Even if you are one of the lucky few who don’t gain weight easily, grains and sugars can make you susceptible to degenerative diseases such as diabetes, cancer, arthritis and coronary heart disease. Now, this is revolutionary stuff—as yet known to only a few. GLUCOSE—HIDDEN DESTROYER Glucose is meant to be burned in your cells to produce energy. It is derived from the foods you eat and makes its way into the bloodstream where it is supposed to be taken up by your cells. But glucose can only enter your cells and be used as energy in the presence of the hormone insulin, which is released by the pancreas. The hormone insulin evolved as the body’s prime mechanism for storing excess carbohydrate calories, in the form of fat, in order to protect you from famine. When you eat foods that produce high levels of blood sugar instantaneously—like a muffin, bread, pasta, breakfast cereal, ice cream—your blood sugar soars. In response to this, the pancreas shunts more insulin into the blood stream. But when large doses of insulin are circulating, this sends a message to your body to ‘store fat’. When this occurs frequently, your cells become resistant to this important hormone. This means that glucose can’t find its way into your cells to be used for energy. The result? You can find yourself habitually hungry, and constantly tired. What happens? You reach for more grain-based carbs and sugar, and the cycle starts all over again. CLEAR THE CUPBOARDS All sugars, cereals, grains and packaged convenience foods are addictive. The fewer you eat of these foods, the more energy you will have, and the more easily you will keep off excess weight. The fewer grain-based, cereal-based, sugar-based carbohydrates we consume, the leaner and healthier we can remain forever. Although the human body runs on glucose as its principal fuel, it was never designed to deal with a diet high in convenience foods. Most of the calories we eat in the Western World come from high-density carbohydrates which shunt masses of glucose into the bloodstream. Even the so-called ‘good’ carbohydrates, such as whole grain breads and brown rice, can cause insulin resistance if eaten too often. Remember: the more carbohydrate-dense foods you eat—grains, cereals flours and sugars—the more insulin your body secretes. VEGETABLES RULE By contrast, low-carbohydrate vegetables like broccoli, spinach and Chinese leaves have 4 to 10 times less carbohydrate than grain-based foods and sugars. On learning all of the above, the question most often asked is this: “Is a diet that is mostly or completely lacking in cereal-based, grain-based, sugar-based carbohydrates a healthy way of eating?” Little wonder that most of us don’t know this. For more than 50 years, we have been told that we need lots of carbs for health and energy. We do not. Yet the most dramatic alteration to the human diet in the past two million years was the transition from a carbohydrate-poor to a carbohydrate-rich diet that took place during the agricultural revolution. Eating a diet that is low in grain-based, sugar-based, cereal-based carbohydrates but rich in low-carbohydrate-dense fruits and vegetables, along with good quality protein and good fats—coconut oil, butter and extra-virgin olive oil are the best—ensures that you are never going to have a shortage of fuel for your nervous system or the brain. You will also not have to wrestle with insulin resistance, food cravings, blood-sugar-related health problems or weight gain. There is mounting evidence that such a way of eating supplies the perfect fuel for our brains and our bodies, no matter what our age. FOREVER VITAL One of the greatest improvements you can make to health and wellbeing long-term is to minimize grains, cereals and convenience foods, as well as all forms of sugar, from your diet. Many people who do so find they want to increase the number of fiber-rich fresh raw foods in their diet. And most find when they continue to eat this way they can keep their vitality up and their weight down without having to restrict the quantity of food they eat. To anybody who has conscientiously fought—and frequently lost—the battle of the bulge, this can seem almost a miracle. No miracle. It is just a result of the rebalance which takes place when you cut out convenience foods, grains and sugars. Want to learn more? Buyken, A.E., et al., Carbohydrate nutrition and inflammatory disease mortality in older adults. Am J Clin Nutr, 2010. 92(3): p.634-43. Eades, M.R. and M.D. Eades, Protein Power: The High-Protein/Low-Carbohydrate Way to Lose Weight, Feel Fit, and Boost your Health—in Just Weeks! 1999: Bantam Gardner, C.D. et al., Insulin Resistance – An Effect Moderator of Weight Loss Success on High vs. Low Carbohydrate Diets. Obesity, 2008. 16: p. S82. Gardner, C.D., et al., Comparison of the Atkins, Zone, Ornish and LEARN diets for change in weight and related risk factors among overweight premenopausal women: The A to Z Weight Loss Study: a randomized trial. JAMA, 2007. 297(9): p. 969-77. Phinney, S.D., et al., Obesity and weight loss alter serum polyunsaturated lipids in humans. Am J Clin Nutr, 1991. 53(4): p. 831-8. Reaven, G.M., Banting lecture 1988. Role of insulin resistance in human disease. Diabetes, 1988. 37(12): p. 1595-607.

Working in the same stressful environment day after day produces the same triggers and responses to stress that we simply learn as habits. It’s a good idea to take as many opportunities as you can to break the stress-routine, and there are lots of easy ways to do this. Tea and coffee breaks may be official breaks or simply a chance to grab a quick cup of something between phone calls, appointments or jobs. They are usually few and far between, so it’s wise to make them work for you rather than against you. Consumption of coffee or tea can range from a single cup in the morning to up to 6 or more cups a day. For most people, the process of having another cup becomes an automatic response. The problem is that after the initial caffeine pick up, tea or coffee can let you down badly. Few people know - or want to know - how much damage a few cups of tea or coffee a day can do. Each time you drink a cup of coffee you are getting a dose of between 90 and 120mg of caffeine, and between 40 and 100mg of caffeine for a cup of tea. Caffeine stimulates the central nervous system, pancreas and heart as well as the cerebral cortex, which is why a cup of tea or coffee will give you a temporary boost in energy. The bad news is that, like any drug, the effects of caffeine are short lived. After the temporary energy boost wears off, your blood sugar level will drop lower than it was to begin with and you will feel exhausted. This encourages you to reach for a second cup, and the vicious cycle is set up. breaks that work An average tea or coffee consumption of a few cups a day has been linked with such complaints as heart disorders, high blood pressure, arteriosclerosis, gastric ulcers and even mental illness. In an already stressful office environment, a cup of tea or coffee in the long run will only contribute to general fatigue and edginess. It is far better to look to natural energy-boosting drinks that will help sustain you through the day. the caffeine-free break Try a glass of vitamin C tonic. Simply add 1-2 grams of powdered vitamin C (about 1 teaspoon) to a glass of spring water (plain or fizzy) and sweeten with a little natural stevia. Or stir a half-teaspoon of powdered vitamin C into a glass of fresh fruit juice such as apple, grape or pineapple. Try coffee substitutes from your local health food store. There are also some wonderful herb tea combinations on the market, which come in convenient sachets and range in flavor from almond to cranberry. Just add boiling water and a little natural stevia to sweeten if you like. Some herbs are particularly helpful for pepping you up, such as lemon grass, while others, such as chamomile, will soothe your nerves. Have both types around. You generally need to steep herbal teas for several minutes to get the full flavor. If you have a centrifugal juicer, you can squeeze fresh juice, such as carrot and apple, in the morning and keep it in a thermos with ice to drink throughout the day. Or simply keep a bottle of spring water on your desk to drink throughout the day. Most offices can be very dehydrating, and replenishing body fluids is an important boost to mental alertness. find relief Recognizing the signs of stress in your body is the first step to taking control of what is happening to you. We all have specific areas where we hold onto tension. Usually you are not aware of these tensions, because your body adapts itself to them and considers them the norm. You only discover a tension when it becomes so severe that it actually causes you pain. If you can locate the areas in your body which tend to be tight, you can unload not only the physical, but also the emotional and mental stress you are carrying around. Common areas of tension are the neck, face, shoulders and between the shoulder blades, forehead, hands, feet, lower back and upper chest. In a quiet moment at home, try this simple technique for discovering the tense spots. Lie down on your back on the floor with a pillow to support your head and your knees bent comfortably, the soles of your feet to the floor. Become aware of your breathing and then concentrate on different parts of your body - beginning with your head and working down to your feet. A tight spot will feel numb, or "dull". This is because the tense muscles reduce the sensitivity in that area. Once you have discovered your particular area of tension, say for example shoulders, concentrate on that area again and consciously decide to make it relax. On each out breath, release a little more tension. You may find as you do this that tension in another part of your body will disappear as well. That will help you discover another typical tension holding area for you. Once you know your typical tension spots, you can use this exercise throughout the day, whether you're sitting or moving about, to let go of tension. The more you practice releasing these muscles, the easier it will become. breathe easy How we feel is almost always reflected in the way we breathe. When we experience emotional extremes, for example crying or laughing, our breathing also becomes extreme. By changing your breathing pattern, you can also change the way you feel. In this way, breathing can be an important tool for de-stressing. Here is a very simple breathing technique which you can repeat throughout the day to help you let go of tensions and get an energy pick up. Start by breathing in and out fully with a sigh. Wait for the in breath to come by itself. As the air comes in let it fill out your abdomen first, and then your chest. Don't raise your shoulders. Then as you breathe out again, imagine you are exhaling all the tension in your body and let your muscles relax. Pause and allow the breath to come in once more and then continue with whatever you're doing. Use this exercise whenever something triggers a stress response. This can be anything from hearing the telephone ring, to looking at your watch when you're late. Stick a colored tab on your watchstrap and on your telephone so that each time you see them you will remember to breathe! tension release Working intensely for long hours on an exciting project does wonders for the mind and for self-esteem. It does nothing for your body, and can lead to long term stress-related physical problems. Here are a few exercises you can do in any quiet moments you have by yourself to get rid of the aches and pains that come with working for too long in one position. neck release Let your head drop forward so that your chin rests on your chest. Clasp your hands behind your head and gently let the weight of your arms pulling down lengthen out the spaces between the vertebrae in your neck. Then drop your head backwards and let your mouth drop open. Open and close your mouth like a fish (this is why you might want to do this when no one else is around) and feel the stretch in your throat. Bring your head back to center and drop it over to one side so that your ear goes towards your shoulder. Wrap the same arm as shoulder over your head and gently help ease it down. Then ease your head over to the other side using the other arm. Roll your head slowly clockwise twice and then anti-clockwise twice. Finish by giving yourself a quick neck rub. Place your fingertips either side of your neck vertebrae, and rub up and down with small circular movements. shoulder shrug Lift your arms above your head, fingers clasped, and squeeze your shoulders up to your ears. Hold them there for a count of five, then let them drop allowing the weight of your arms to pull your shoulders down. Bring your shoulders as far forward as possible trying to bring the insides of your elbows together, hold for five, then relax. Now push your shoulders as far back as possible - squeezing your shoulder blades together for a count of five and relax. Taking one shoulder at a time, rotate it backwards as if you are unscrewing the upper arm away from the body. You should create a space between your arm and the side of your body. Repeat with the other shoulder. Now take a breath in, and imagine your torso widening and your upper arms moving even further away from each other. As you breathe out maintain this distance. Repeat twice more. scalp tap For a quick energy boost simply use your fingertips to tap lightly over the entire area of your skull. Some areas are sensitive so tap lightly, other areas, like the base of the skull, can benefit from a firmer tap. Massage along the jawbone, with small circular movements, from below the ears to the chin. Your whole head and face should feel alive and refreshed. eye refresher Lean your elbows on your desk and cup your hands over your closed eyes. Hold this for about a minute then gently release your hands and open your eyes. Blink several times. Repeat this exercise whenever your eyes are sore or tired. Remember to lubricate your eyes by blinking often, particularly if you are reading or watching a computer screen.

It’s little wonder that people are confused about where to go and what to do when they get ill. I personally hear all about this, because I mentor hundreds of men and women throughout the world. They become overwhelmed by the media propaganda and aggressive advertisements they see on television. Our medical industrial complex has turned into a bizarre conglomeration of misinformation, lies and deceptions designed to further the corporate agendas of Big Pharma, government regulatory bodies and mainstream medicine, with little regard for human wellbeing. Now let me be clear: I am by no means damning all doctors. Far from it. I have the highest regard for conscientious practitioners who— because of the pressures they themselves have been put under to dole out drugs—find themselves caught in the same trap as their patients. This means that even doctors who have a genuine will to bring healing to those who need it are often prevented from doing so. DRUGS DON’T CURE Pharmaceuticals are designed to suppress your symptoms, not to cure your problem, despite all the aggressive hype and publicity which would have us believe otherwise. Also, the vast majority of what medical studies conclude in their research has been exaggerated, is misleading or plain old bad science. Dr John Ioannidis is one of the experts who have been exposing bad medical science with great clarity and conviction. His article Lies, Damned Lies and Medical Science, in the October 4 issue of “The Atlantic” magazine, is well worth reading if you want to understand the way in which medical research is supposed to work, but how most often it does not. The corruption, lies and deceit which pervade the functioning of our medical industrial complex are enormous. Pharmaceutical corporations bring in from five to six times more earnings each year than any other corporations. You need to become aware of all these implications. FALSE BELIEFS RULE Take anxiety and depression, which are so widespread now, and so fundamentally undermining to your health long-term. In 1987, SSRIs—selective serotonin reuptake inhibitors—arrived on the scene, spawning with great fanfare a gigantic market for the treatment of anxiety and depression. The assumption on which these drugs were manufactured is this: “Anxiety and depression happen because of low serotonin levels in the brain.” This belief was neither scientifically tested nor proven. Nonetheless, the mainstream medical profession, sold a bill of goods by the pharmaceutical salesmen, embraced prescribing these drugs hook line and sinker—and Big Pharma began to make a fortune on them. Prozac (Fluoxetine) came first. It was followed by Celexa (Citalopram), Zoloft (Sertraline), Paxil (Paroxetine) Lexapro (Escitalopram) and several others. TRUE OR FALSE When the National Institutes of Mental Health decided to find out if anxious and depressed people do indeed have low serotonin levels, they found there was no evidence to support the claim. In 2007, more research concluded that the claim that low serotonin causes anxiety and depression was incorrect. Another Swedish research project confirmed that SSRIs are not a valid treatment for anxiety and depression. Did Big Pharma take note, and begin to question their aggressive sale of these drugs to the public? Not a bit! They continued to assert that adding more serotonin to the brain is the right way to treat these alleged “chemical imbalances.” Other commonly prescribed pharmaceuticals for anxiety include Valium, Ativan, and Xanax. What are the significant risks associated with such drugs? Hip fractures, memory loss, addiction and bone fractures, to name a few. We also know now that those who continue to take SSRIs can be four times more likely to die prematurely and have a 35% greater risk of cancer than those who do not. This was reported in Medical Daily June 17, 2015. EUROPEAN ANALYSIS A fascinating debate recently took place between the highly respected BMJ Danish medical researcher, Dr Peter C Gøtzsche, and a London based researcher Allan H Young, during which mind-altering drugs were rigorously investigated for their safety and effectiveness. Gøtzsche claimed that antidepressants do little more for patients than swallowing a placebo. He pointed out that there are likely to be 15 times more suicides among patients taking them than are being reported by the Food and Drug Administration, which issued a black-box warning on these drugs more than a decade ago after carrying out meta-analyses of hundreds of studies involving almost 100,000 people. At that time they had discovered that the rate of suicidal thinking or behavior doubled among those on the drugs. “Psychiatric drugs are responsible for the deaths of more than half a million people aged 65 and older each year in the Western world.” Gøtzsche estimates that this means an astounding 539,000 deaths take place each year in the U.S. and the European Union. This is based on studies showing higher mortality rates in older patients taking antipsychotic drugs, such as those used to treat schizophrenia; benzodiazepines, which are prescribed to treat panic and anxiety disorders, as well as antidepressants. VACCINATION WARNINGS Dr. David Brownstein is Medical Director of the Center for Holistic Medicine in West Bloomfield, MI. A member of the American College for the Advancement of Medicine, he frequently lectures to physicians about the use of natural hormones and nutritional therapies. He also has much to say about vaccines which are indiscriminately being given to both adults and children. In some countries, such as Australia, ongoing vaccination of your child is mandatory. It may soon become mandatory in the state of California. While recently watching a movie “Trace Amounts: Autism, Mercury, and the Hidden Truth”, Brownstein felt impelled to spell out some of the horrific truths which conventional medicine chooses to ignore in regard to the dangers of such vaccinations. Here are some of the things you need to be aware of: Mercury is one of the most toxic substances known to man. You will not find even one study that has ever shown that it is safe to inject mercury into a living body. Yet it continues to be used for DTaP, Japanese encephalitis, Influenza, rabies, tetanus and many other vaccines along with other toxins such as aluminum, formaldehyde and even MSG. TOXIC INVADERS Brownstein writes: “In regard to the flu vaccine, there is a whopping 51,000 ppb (parts per billion) in the multi-dose flu vaccine—the most common type of flu vaccine given. How much is 51,000 ppb? It is 25,000 times the legal maximum for mercury in drinking water established by the Environmental Protection Agency.” Remember that when you inject mercury, it is 100% absorbed, so it is more toxic to inject it as compared to eating it in fish or drinking it in water. The autism rate that has gone up from 1:10,000 in 1970 to 1:68 now. He writes, “This is NOT a genetic problem. This is a multifactorial problem that is being caused by toxicities, as well as nutritional and hormonal imbalances. And, toxic vaccines are part of the problem. We have already damaged a whole generation of children because of this mess.” Yet the powers that be, following Big Pharma’s lead, continue to legislate for yet more vaccinations. INTO THE DARKNESS Editor and Chief of The Lancet-considered to be the most prestigious peer reviewed medical journal in the world-Dr Richard Horton, recently published a courageous statement in regard to the quality of medical research. He writes, "The case against science is straightforward: much of the scientific literature, perhaps, half may be simply untrue. Afflicted by studies with small sample sizes, tiny effects, invalid exploratory analyses, and flagrant conflict of interest, together with an obsession for pursuing fashionable trends of dubious importance, science has taken a turn toward darkness." I recently came upon an excellent video by Gwen Olsen, who was herself an ex Big Pharma sales rep. I strongly urge you to watch it. There is a lot more for all of us to learn if we are to become genuinely well and remain that way, and she has much to share with us. 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Cats laze in the sun. The caterpillar dozes on a tomato plant. A bumblebee nestles between two blades of grass. Yet we humans seem to be continually on the run. It’s as though we have become programmed by the media, advertising, and personal growth gurus to do it better and faster, to be more efficient, to keep going no matter what. We have lost the art of stillness. As a result, we miss out on the gifts that come to us when for a time we put aside doing and let ourselves just enjoy being. “What goes up must come down.” It would be great if these words were engraved on the brain of those of us who live busy lives. When stress gets out of hand it wears you down and creates deep fatigue. When stress is prolonged, it can make you feel overwhelmed, undermine your peace of mind, and turn into adrenal exhaustion that undermines your health. Yet, when you learn how to balance with relaxation, what was once stressful can feel like the spice of your life—fun even when life makes heavy demands. You know you’ll be able to meet them and enjoy the process. You and I and every other living thing have two fundamental modes—solar and lunar. Physiologically the solar—stressed—mode is a dynamic outpouring of energy and spirit. Oriental cultures call this mode the yang rhythm. When it’s in control you feel excited, love the thrill of a challenge, and become determined to make things happen. The lunar mode, your yin rhythm, is its exact opposite. When lunar energy predominates, you move into deep relaxation, which restores and rebalances your body and mind. Instead of an outpouring of spirit and energy, you become deeply receptive—literally able to draw energy, strength, and bliss into your body and your life as a cat does lying in front of a winter fire. Few of us are taught how to ease back and forth from dynamic to receptive mode and vice versa. As a result, our bodies are seldom at peace. Our minds are always busy. We can’t let go of those endless internal monologues. Continually mulling over past and the future, we miss out on the joy of moment-to-moment awareness. We eat food but don’t really taste it. We make love then wonder why it is not always as satisfying as we know it could be. We have forgotten how to live in the moment from the core of our being and let life flow through us instead of attempting to “manage” it. In short, we have lost connection with the two rhythms on which lasting health, vitality, and joy depend. Let’s now look at the simplest and most efficient way of reconnecting with both. It’s called Zazen. A powerful technique for reestablishing life-giving balance, zazen is a simple, yet almost infinitely transformative practice. I have taught this simple practice to thousands of people who continue to sing its praises. Practiced for 10 or 15 minutes a day, it silences your endless internal chatter, releases anxiety, and stops the kind of tail chasing like an obsessive dog that gets us nowhere. It gently trains your body and mind to move at will from the dynamic, solar, stressed state into the deeply receptive, restorative lunar one, helping us to become fully present in the eternal NOW like a child, a sage, an artist, a lover. Zazen is all about a new way of breathing. The word Spirit means breath—that is, life force. In Japanese they call it ki, and in Chinese it is called chi. In English we refer to it as energy or power. It is the electrical energy that fuels the living matrix of your body. Practice zazen and you learn how closely your breath is connected with the kinds of thoughts you have and the emotions you feel. As you develop awareness of your breath, entering and leaving your body, and of all the sensations this brings, you come to touch the still point of your being. You start by sitting in a comfortable but straight back posture and silently counting your breath: Inhale... “one,” exhale... “two,” and so on up to ten. Then you begin again back at “one.” The point of the counting has nothing to do with trying to get to ten. This is just a simple tool. If you lose count and your mind begins to wander, notice this, bless your thoughts, whatever they are, then let them go and gently return your concentration to the breath and start again at “one.” Each time you choose consciously to let a thought go and bring yourself back to your breathing, you increase your ability to place your mind where you want it to be. Believe me, this is an incredibly powerful experience. Before long it will help you break free of the limiting thoughts, worries, and obsessions that can rule our lives. Your sense of connection with your innate being grows stronger, as does your capacity to experience bliss, pleasure, and the that you have the right to be who you are without having to conform to other people’s imperatives. Your spiritual power grows, as do your intuitive skills. Creativity, which is closely woven into intuition, blossoms. Ok let’s get started together: • Position Your Body: The way you hold your body—your posture—helps create your state of consciousness. There are many choices. You can sit tailor-fashion on the floor using a small firm pillow or zafu, which raises your bottom slightly off the floor. Sit on the front third of your zafu tipping your body slightly forward. This creates the strongest feeling of stability. You can also use a chair. When sitting on a chair it is also important to use a cushion so you can sit on the front third of the cushion and keep your back away from its back. Make sure your feet are flat on the floor. However you choose to sit, your back needs to be straight. Imagine that your head is pressing against the ceiling. Now allow your muscles to soften so the natural curve of the back appears and the abdomen pushes slightly forward so your diaphragm moves freely—rising and falling with each breath. • Position Your Hands: Place your hands in what is known as a cosmic mudra where your active hand (right if you are right handed and left if you are left handed) lies palm up in your lap. Nestle the other hand gently onto the palm of the active hand so that the knuckles overlap and your thumb tips just touch, forming a kind of oval. This connects your body’s right and left energy fields. It acts as a symbol for the unity of the breath, your life, and the Universe. This also helps turn you inward away from the confusion and chaos of daily life. • Grow Quiet: Allow your body to settle into a comfortable posture. Your back is erect but never stiff, your chin is tucked in slightly, and the tip of your tongue rests easily against the roof of your mouth, just behind your upper teeth. • Breathe through your nose. Lower your eyes so you are looking at the ground two or three feet in front of you. After a while you may be surprised to find that although your eyes are open, you are no longer “seeing” what you are looking at, since the focus of your attention will have shifted within. • Discover Your Center: This is the hara—the physical and spiritual center of the body. It is a place of power from which all the martial arts are performed. Located in the pelvis, two-and-a-half to three inches below the navel, it is also the center of gravity in your body. Allowing your focus of attention to rest at the hara creates a sense of balance for body and mind. As you breathe in, imagine your breath going down to the hara and returning from the hara. Of course, on a physical level the breath is really filling the lungs but you need to just imagine this, which helps you with the breathing. • Breathe Easy: Pay attention to your breath without trying to change anything. Be aware of the tactile feelings that come with breathing. Notice the cool air entering your body as you inhale through your nose and what it feels like as it travels down the back of your throat. Feel the warmth of the out-breath as you exhale. When you stay in touch with this tactile sensation of breathing, you are less likely to be distracted by thoughts. • Silently count the Ins and Outs: Inhalation is “one.” Exhalation is “two.” Inhalation is “three” and so on until you get to ten. Then start all over again. The simple agreement you make with yourself is only that when the mind begins to distract you, you notice this and consciously choose to let it go and go back to watching the breath, and begin counting again from one. • Zazen is as simple as this. Practicing it for fifteen minutes once or twice a day—preferably at the beginning of the day and the end of the day—you begin to touch the still point within you again and again. In the process you build up joriki—the power of focus and concentration so that, in time, instead of becoming caught up in the endless mental machinations that draw us away from living our lives fully whatever you are doing, you become able to choose consciously to let go and turn your mind towards whatever you choose. The connection with your innate being strengthens so that your inner world and your day-to-day life gradually come together in harmony. The more you practice the easier it becomes so, at will you are able to move into in and out of highly stressful situations that at one time would have made you frantic. In essence, the mind is meant to be like the still water of a lake at dawn. But when the rains fall or the winds blow, its natural glass-like surface, which is meant to reflect sun and moon, becomes disturbed with eddies and waves which distort your perception of your feelings, your body, and the world around you. As you practice zazen your mind returns to its mirror-like state. Then it is able to reflect the world around you without becoming obstructed or distorted by anything in it. You learn first hand that you do not have to hold on to anything to create the life you long for. You become truly free. This experience of freedom becomes contagious—a blessing not only for ourselves but for others as well. Marianne Williamson describes it well: “As we are liberated from our own fear, our presence automatically liberates others.” Trying to understand or rationalize the practice of zazen is a waste of time. Like every genuinely transformative practice, it can never be fully understood. Zazen can only be lived.

We live in a world where fats—especially the saturated, animal-based variety—are falsely accused of being our greatest enemy. Meanwhile, the polyunsaturated fats, whose benefits are often celebrated, are not as good for our health as we have been led to believe. In fact, they can be very dangerous. Science has moved on since much of the erroneous “fat research” appeared some 40 years ago. But politically correct dietary advice and mainstream public consciousness has not. Health-supporting evidence has come to light. It’s vitally important you learn about it: A lot of saturated fats–which we have long been told are dangerous–are, in truth not dangerous at all. They do NOT cause heart disease as we have been taught. In truth they are GOOD for us. So are many other fats which our forefathers ate but which we have long been told to avoid. The trick is to choose the right kinds of these fats in your meals. When you do this, your body, health and looks will be revolutionized. THE BAD SCIENCE For generations, fats have been surrounded by all sorts of false beliefs. One of these is that “saturated fat is a prime cause of heart disease”. This theory is based on the 1950s ‘lipid hypothesis’, by the scientist Ancel Keys. This erroneous research greatly benefited the vegetable oil and food processing industries, who suppressed alternative views. Over sixty years later, many still believe it. Another myth: “The Western diet has increased in saturated fat over the last century”. This is absolutely wrong. In fact, the reverse is true. At the turn of the century, most people got their fatty acids from saturated or monounsaturated animal-based sources: Lard, butter, tallow, etc—and they were better off for it. But from 1910 to 1970 in the United States, the proportion of animal fats declined from 83 to 62%. Butter consumption went from 18 to 4 pounds per person per year, all because of the promotion of margarine manufacturers. What has increased is the amount of fats we’re taking in the form of refined vegetable oils, margarines and junk fats—by a whopping 400%—during the same period. And our health as a species continues to suffer. THE REAL CULPRITS Here’s something else that might shock you. Analysis of the fat in artery clogs reveals that only about 26% is saturated. The rest is mostly polyunsaturated! In actual fact, saturated fats are our heart’s preferred source of “food” to draw on under stress. They help our bodies perform many other functions too, building our cells, strengthening our bones and immune systems. As for polyunsaturated fats, most of which are in the form of omega-6 fatty acids, these tend to become rancid quickly when heated—such as during cooking or food processing. They then become a health-undermining source of free radicals, “marauders” inside our bodies. Polyunsaturates can do our body a great deal of harm, attacking our cells and damaging DNA. Little wonder that time after time, studies show a high link between consumption of these fats with cancer and heart disease. (Whether rancid or not, too much omega-6 in the diet is dangerous. This is just beginning to be discovered.) Yet most of the fats in modern diets come from these vegetable oils—with many diets consisting of up to 30% polyunsaturated fat. So don’t do yourself a disservice by believing what those P.C. diet gurus tell you. A good hard look at the evidence shows us quite the opposite is true. OUT OF WHACK - OMEGA 3 BENEFITS Omega-6 and omega 3 fatty acids, when in the right balance, help your body in all sorts of ways. They increase your cells’ sensitivity to insulin, helping your body regulate its blood sugar. They increase metabolic rate and fat metabolism, so more of your stored fat can be burnt as energy. Paleontologists have discovered that our ancestors consumed them in the ratio of 1:1 or 2:1 (omega-6 to omega 3 fatty acids). However today, in our Western diets, the balance between these two fatty acids has become all screwed up. Modern diets contain a ratio of about 22:1—far too high for optimal health. This excess can cause all sorts of problems, from weight gain to cancer. What can we do about it? For a start, you never have to worry about getting enough omega-6s. They’re everywhere. What you do need to do is increase your intake of omega 3 fatty acids]. A great way of doing this is to start taking a good-quality fish oil supplement. Good Fats and Bad Fats - GET SAVVY Another vital way to address the imbalance of good and bad fats in our diets is to get savvy about what oils we are using daily—in our cooking, baking, dressings, and everything else: Safflower, Corn, Sunflower, Soybean and Cottonseed Oils are very high in omega-6—over 50%—and are badly processed, using all sorts of nasty chemicals. Avoid them completely. Canola Oil has been associated with fibrotic heart lesions; is high in sulfur and easily turns rancid. Steer clear of it at all costs. Olive Oil is monounsaturated rather than polyunsaturated, so is the safest vegetable oil you can use. It’s well-suited to dressings and can be heated at moderate temperatures. Make sure it’s cloudy (not filtered) and a golden-yellow color. Sesame Oil is reasonably stable and can be used on occasion for frying. But don’t overdo it, as it is still high in omega-6. Coconut, Palm, Palm Kernel and Red Palm Oils are much more highly saturated than the other vegetable oils, so are the safest, healthiest oils you can cook with. Coconut oil in particular is very good for you, containing antiviral and antibacterial properties and plenty of medium chain triglycerides which support weight loss. BUTTER ‘EM UP If you’re like millions of others, you buy margarine in the belief that it’s “better for you” than butter. Here’s an order: Avoid it like the plague. The process used to make margarine, known as hydrogenization, does horrendous things to the already-rancid vegetable oils it is made from. Not only does it contain all sorts of additives you should steer clear of. It’s linked to both cancer and heart disease, and can cause chronic high cholesterol. On the other hand, natural, good quality butter contains many essential nutrients. In fact, it may be the only good source of fat-soluble vitamins in the American diet! Experiments comparing the health of margarine eaters with butter eaters continually find in butter’s favor: In one such study, the risk of developing heart disease in butter users was half that of those using margarine. Infants and children especially benefit from butter for their normal growth and development. Use this delicious stuff liberally—and without guilt—in the knowledge that it will do you no harm, and your body will thank you for it.

While there is no fountain of eternal youth anywhere in cosmetics, there are substances which, when externally applied, can not only be absorbed but will also help improve skin's texture and quality, correct problems, and preserve youth. There are also treatments with masks, exfoliaters, massage, exercise, and hydrotherapy which, although the substances used to give them are not taken directly into the skin, will also do a great deal for skin health and beauty. They are all part of the rather esoteric art of skin treatment. skin absorption - a useful tool In general, your skin is impermeable. Water, for instance, will not go through it. Neither will most oils. However, if it is in prolonged contact with some substances, if it is broken or has a rash, or if it is rubbed with an oil, emulsion or extract whose molecular structure is fine enough to cross the epidermal barrier, then active ingredients it contains can be carried not only through the epidermis but deep into the skin and sometimes even throughout the body via the bloodstream. In fact the skin's permeability is constantly being exploited by drug companies which view this percutaneous absorption as a means of getting medication into the body without irritating the gastrointestinal tracts of sick patients. The three main routes of skin penetration are through the hair follicles into the sebaceous glands, through the sweat glands, and through the unbroken stratum corneum between skin appendages. Once a substance does get past the stratum corneum by any of these means, its further passage into the epidermis and dermis is pretty much assured. Vitamins were first applied this way after the Second World War to treat ex-prisoners with severe vitamin deficiencies who couldn't take them by mouth. Vitamins D, E, and A - the fat-soluble vitamins; vitamin C; and some of the B-complex vitamins have all been used successfully in this way. Hormone absorption is well known. Oestrogen creams are often given to postmenopausal women by dermatologists. Many essential oils of plants are also absorbed very readily. The important questions are, How do you make positive use of your skin's percutaneous absorption? And how do you protect it from misuse? The second question is easy to answer: Avoid skin contact as much as possible with household chemicals, products containing toxic metals such as aluminum, lead, and mercury, and soaps with cleansers containing hexachlorophene. Also guard your skin from atmospheric chemicals in the air by cleansing it regularly twice a day and wearing a moisturizer/sunscreen, preferably one that contains the silicones that are particularly useful in protecting from pollution. Then get to know the substances that can be usefully applied to the skin for treatment purposes, and discover which ones work for you, using them as night treatments or special cures. The French have an excellent idea of treatment in the concept of the cure. A cure consists of a particular product or substance applied daily for a specific period - usually about two weeks at a time - as a kind of shock treatment to stimulate better oxygenation of the tissues. Because this cure is different from what your skin is used to and because your skin doesn't ever get a chance to become accustomed to it and therefore to stop responding positively to it, cures often bring excellent results. A cure can be repeated every couple of months and will be particularly useful when given with the change of the seasons. Here are some of the commonly applied skin benefactors that can be used on their own or mixed into simple oils and creams. Many of them will be found in some of the world's best manufactured cosmetic products - particularly the European ones and those truly based on plant oils and essences. But there are a lot of so-called natural or herbal products that are made of synthetics and have never seen a flower, lemon, or blade of grass - so choose carefully. The vitamins and antioxidants Vitamin A applied to the surface of the skin either from a capsule on its own or mixed into cream and oil preparations has been used successfully in the treatment of dry and aging skin and acne. It appears to work particularly well in combination with vitamin D, which itself has a healing effect on the skin. (This is why vitamin D is often used in nappy-rash remedies and in burn ointments.) Vitamin E, about which there has been such controversy, and vitamin C are certainly useful in the treatment of skin healing from a cut or burn. There is no conclusive evidence that, applied topically, it will do much for normal skin, although many women who use vitamin E regularly claim good results from it. Both vitamins are natural antioxidants and as such are probably useful in preventing premature aging of the skin (as well as the whole body) but for this purpose should be taken internally as well. In a few people, vitamin E used on the skin can cause allergic reactions. So, if you decide to use it, test it out on a small area first. Fatty acids can be very helpful in treating skin. GLA from borage oil or Evening Primrose Oil squeezed from a capsule enhances both the health of skin as a whole and improves the ability to hold moisture in all kinds of skin. Flax seed oil is excellent too. But it must be cold-pressed and kept in the fridge and you need to be careful of it on the body since it can stain clothes and sheets. There are two ways of applying vitamins to the skin: You can squeeze the vitamin oils directly from the capsules (which works well with E but tends to smell very strong with vitamins A and D) or you can mix any of the vitamins into a simple carrier oil and then spread it on the face. Good times for doing this are before you take strenuous exercise (the physical exertion improves the skin's absorptive abilities) and after a facial sauna, steaming, or hot bath (when the skin is warm and moist). Leave your preparation on for twenty minutes, then either remove with cleanser or simply tissue off the excess. The essential oils Plant extracts, or essential oils, are some of the most useful substances for skin treatment that you will find anywhere. The chemical structures of these essences are close to those of the fluids and oils in the skin itself, so that the skin appears to have a natural affinity for them. Essential oils in small quantities mixed with a carrier oil are excellent for general skin treatment as well as for correcting problems such as early aging and excessive dryness or oiliness. Make sure when choosing them that you are buying the pure essential oils of plants, not their synthetic substitutes, which are much cheaper but have no therapeutic action. Mix your own formulas, using fifteen drops of plant essences (that is, all the various essential oils you may use should total only fifteen drops together) to each ounce of carrier oil. Almond oil, apricot oil and hazelnut oil are particularly good carriers for the face. You can add vitamin E or A, squeezed directly from the capsules (the scents of the plant essences do wonders to mask the unpleasant odors of vitamins). Keep your mixture in a cool place (mix only small quantities each time), preferably in a brown glass bottle to protect them from the light. Some plant essences such as fennel contain phytohormones, which have an action on the skin resembling that of hormones such as oestrogen. They have a remarkable ability to firm skin and stimulate cell metabolism in aging skin. Others, such as lavender and orange blossom (neroli) are cytophylactic: They stimulate cell reproduction in the basal layer. Most essential oils used externally encourage the elimination of cellular wastes and help regulate the activity of the capillaries, restoring a look of freshness and glow to the face. Massage them in gently. Here are some of the best essential oils for specific purposes. For skin that is too oily: lavender, lemon, basil, geranium, juniper, and ylang-ylang. For skin that is dry: sandalwood, geranium, rose, lavender, jasmine, and chamomile. For aging skin: fenugreek, wheat-germ oil, sandalwood, rose, myrrh, frankincense, lavender, mace, clary. liposomes You hear a lot about these little microscopic spheres used in cosmetics. Actually they are nothing in themselves but little delivery vans for active ingredients. Filled with GLA or plant fractions or antioxidants they are a great way of making sure these treatment substances and complexes are carried to just the right place in the skin where they can do the most good - restoring the integrity of cell membranes, improving the use of oxygen, and protecting from free radical damage. retinoic acid Available only on prescription this derivative of vitamin A comes in gel, lotion or cream form. Originally used as an acne treatment in the late 70's doctors noticed that it also appeared to improve the appearance of sun-damaged skin, smoothing out fine lines, lightening freckles and blemishes and improving tone and texture. Retinoic acid can change cell metabolism, making cells turn over faster and bringing them better oxygenation and nourishment. That is all the good news and why for a few years retinoic acid was hailed as the great rejuvenator of skin. The trouble is there is bad news too. First, it can cause birth defects used by pregnant women. It also irritates the skin badly, making it dry and flaky and highly sensitive to UV light damage. Retinoic acid has too often been used wrongly, even in the hands of doctors, in too high a concentration and all over the face. As a result it has recently gained a bad press. Used properly in low concentration (0.05%) it can be useful. But results come slowly over a period of three to six months and you still end up with highly sensitive skin. Retinoic acid is only for sun-damaged skin. It has little to offer natural aging skin. the acids and enzymes "Fruit Acids" otherwise known as alpha hydroxy acids or AHA's include such compounds as glycolic acid from sugar cane, malic acid from apples, pyruvic acid from paw paws and lactic acid from milk. They are used in all sorts of concentrations, some of which you can buy over the counter, others which can only be used by doctors. With regular use they dissolve the intercellular glue that sticks old dead cells together allowing them to slough off and make the skin clearer. They also help plump up the skin of the epidermis, help to fade age-spots and increase the skin's supply of hyaluronic acid - a natural moisturizer. Some also believe they stimulate the production of new collagen. But why buy expensive products when you can use the fruits themselves complete with rich plant enzymes? Many of the best European skin-treatment products are based entirely on the actions of plant enzymes. These biocatalysts consist of two parts: the protein fraction, or apoenzyme, and the coenzyme. The smallest particles of enzymes are very large if one takes into account the entire molecule. However, thanks to enzyme splitting, the action of many plant enzymes is not restricted to just the uppermost layer of the skin. They can also produce effects on the deeper layers. Enzyme splitting is part of the manufacturing process in the production of cosmetics that depend for their effectiveness on the action of those plant biocatalysts. Another part lies in preserving the stability of their actions. For enzymes are delicate substances. All are destroyed at a temperature of 140 degrees Fahrenheit (60 C). Many also lose their activity if they come in contact with oxygen. Traces of iron or heavy metals also render them inactive. Finally, enzymes function best at the same pH as the skin - in a slightly acid medium. So the quality and the activity of vegetable and herbal extracts must always be carefully controlled in order to produce preparations of quality. But plant-based skin-care products that are made with all this in mind are excellent. home treatments On a do-it-yourself level, raw fruits and vegetables from your own kitchen are rich in acids and enzymes and will, in my opinion, give you an even better effect used regularly on the skin than most of the expensive "Fruit Acid" preparations you can buy. For instance, the cosmetic effect of the juice of fresh cucumber, which contains Ascorbic acid oxidase, has long been known. It is slightly diuretic and astringent and good for all types of skin. Similarly, the juice of fresh lemons, which also contains phosphates and the enzyme esterase, is also beneficial, particularly for oily skins. It is antiseptic and refining. So are fresh carrot juice and fresh papaya, as well as the juice and pulp of many other fruits. The enzymes contained in them help stimulate the life processes in your skin's cells, making it firmer and fresher-looking and giving it a glow of health. Only infinitesimally small quantities of enzymes - measured in millionths of a gram per liter - are needed for the enzymes to have a beneficial effect on the skin. And the art of using enzymes for cosmetic purposes is an elaborate one. For instance, for dry and tired skin one needs preparations with more proteases in them - enzymes that act on proteins; for blemished skin, or acne, you use more lipases - fat-affecting enzymes. When preparing plant-enzyme treatments at home, you need to make your preparations fresh each time and then put them immediately on the skin. The beneficial results will occur only so long as the living substances from the fresh fruits and vegetables have not yet been oxidized by exposure to air. And this oxidation process takes place rapidly. Here is an easy way of treating skin inside and out:  When you make fresh juices with a juice extractor, spread a couple of tablespoonfuls on your face. Masks are also particularly beneficial when made with fresh fruit and vegetable juices or pulp plus other ingredients from the kitchen - beaten egg yolk plus a tablespoon of raw, unheated honey for dry skin, or two teaspoons of natural yogurt for oily skin. They are best used after a facial sauna, when the skin is highly receptive to whatever is put on it. The following juices can be made with a juice extractor or the fruits and vegetables can be pureed in a blender. Experiment until you find the ones that work best for you, for every woman's skin is unique. air - let your skin breathe It may surprise you to see such a common thing as air listed among the important treatments for external use on skin, but in many ways it may be the most valuable of all. It is also often the most neglected by women who tend to cover their skin day and night with heavy creams. Although most of the oxygen your skin needs comes by way of the bloodstream, the skin also helps itself to as much as 2½ percent of the body's total oxygen from the air by direct absorption. Skin also directly eliminates almost 3 percent of the body's carbon dioxide waste. Generally, this direct oxygen intake is used only by the epidermis, where it helps to break down nutrients for cell use at the basal layer and to eliminate wastes. But in an emergency, when the body is short of oxygen, skin respiration can increase in order to partially oxygenate the blood as well. This ability of the skin to take in oxygen directly from the air appears to play an important part in maintaining its health and beauty. In the words of one oxygen researcher, Goldschmidt, "There is no doubt in my mind that skin respiration as such, and all our concern for its perfect function, is vital to health, life, even beauty ... the retention, holding back of exhaling carbon dioxide must produce a toxic condition in the body which is supposed to be discharged by way of normal respiration through the skin. If such unloading of carbon dioxide is made impossible, the condition of health suffers." Yet how many women do let their skin breathe? We cover the face day in and day out with cosmetic products, not to mention necessary sunblocks and sunscreens, many of which form a heavy, occlusive film on the surface of the skin that severely impedes the natural exchange of gases through the skin's surface. And in some cosmetic products too high a concentration of preservatives can cut down the skin's ability to inhale. On the rest of the body we wear layer upon layer of clothing, much of it made from synthetic materials, which also tend to restrict this skin breathing process. All this, together with the fact that few women breathe deeply and fully even through their lungs, means that they may be severely depriving the skin of vitality both from inside and out. Recently cosmetic manufacturers have begun to produce products - foundations and complex emulsion moisturizers - that do not interfere with the skin's air absorption. There are also several good treatment creams for older skin that contain ingredients designed to stimulate the skin's use of oxygen, which can be particularly helpful in aging skin. But whatever products you use on your skin, give it time to rest some of each night by cleansing it thoroughly and then leaving it free. For instance, there is no reason to wear a night cream all night long. With any treatment product you put on your skin, the lion's share of what the skin will pick up is taken in during the first twenty minutes after you apply it. Leaving it on longer than that is a waste of time. A night cream or a treatment oil or a mask can be applied after cleansing, for instance, left on for fifteen minutes to half an hour, and then removed before bedtime, so that your skin will be left free to breathe throughout the night. On the other hand there are also useful tools for encouraging the skin cells' use of oxygen. As your skin begins to age, its respiration slows down so dramatically that by the time you are sixty your skin may be taking in only half as much oxygen as a teenager's. At that stage it is helpful to take adequate supplies of pantothenic acid and the other B-complex vitamins and to use products containing placental extracts on the skin's surface. The skin on the rest of your body needs air too. Traditional European naturopathic methods of treatment have for years insisted on "air baths" as a means of increasing resistance to disease and strengthening the whole body. Patients are exposed to air in the nude or near nude for a specific period of time daily and even in cold weather. The treatment is even used with babies and small children, for colds and other infections. Practitioners claim that one of the main reasons women tend to feel so well during the summer months, while they are on the beach, is simply that their skin's surface is exposed to the air for long periods of time and that, although the sun's ultraviolet rays are destructive to skin tissue, the air exposure does it nothing but good: helping to clear up rough patches, lending a youthful glow to skin from improved circulation and better use of oxygen in the cells, and even, they say, revitalizing the whole body. They recommend spending from five to fifteen minutes a day (depending on the temperature) unclothed in the air - preferably outside or if that is not possible at least in a room in which the windows are wide open. They also recommend sleeping in a well-ventilated room. However you do it, find a way to set your skin free in the air for a few hours in every twenty-four. herbal saunas Every now and then (how often depends on whether your skin tends to be dry or oily and whether you live in the polluted air of cities or the clearer, fresh air of the country) skin needs more than everyday cleaning. It needs deep cleansing, and one of the most effective ways of getting it is from a facial sauna. In fact, the only skin condition that doesn't benefit from facial steams, or saunas, is that in which broken capillaries appear in the cheeks and nose, in which case the warm steam could aggravate the condition. A facial sauna will open the pores, drawing out impurities in them, soften the texture of the face, and tone the skin, all at the same time. If your skin is oily, you can benefit from one a couple of times a week. If your skin is dry, have one only once every two weeks. A facial steam is also an excellent way of preparing skin for treatment with masks, essential oils, creams, and vitamins. Here's how: Toss a couple of handfuls of mixed herbs (see below) into two quarts of water you have brought to the boil and then removed from the heat. Now cover your whole head with a towel and put it over the steaming pot so the towel forms a tent to catch the steam. Sit in front of the steaming pot (not closer than one foot from the water), and breathe in the scent of the aromatic herbs for five to ten minutes. Finish the treatment by splashing with cool water to remove wastes accumulated on the surface of the skin, and follow either with a treatment cream or mask, or your usual moisturizer. Here are some of the herbs you can choose from: chamomile, elder blossom, mint, basil, rosemary (particularly good for oily skin), sage, slippery-elm bark (good for sensitive skin), comfrey leaf and root (also good for delicate or inflamed or troubled skin), strawberry leaf, raspberry leaf, acacia flower, lavender, and rose petal. the mask effect Masks are one of the mysteries of the cosmetic world. The manufactured kinds come in many varieties and are designed for several purposes. You have to pick the right one for the right purpose. Many women don't. This is probably why they are often disappointed. Dermatologists disagree about their effectiveness. While some swear by them, others consider them little more than cosmetic security blankets. Chosen carefully, I believe, a mask can be a boon to beauty. A mask is designed to perform one of the more specific tasks: to deep-cleanse, to tone, to stimulate circulation, to moisturize the skin, or to exfoliate - that is, to remove the outer layers of dead epidermal cells so the skin is refined and left more receptive to whatever treatment product you choose to put on it after. Most commercial masks contain a great amount of water, which makes their evaporation rate rapid and gives the skin a cooling and soothing feel. But this is of little more than psychological help to the user. The deep response to elements in a mask comes through the vascular network in the dermis, where active ingredients coupled with physical tension from the mask drying on the skin bring about increased circulation and help stimulate cellular activity. 1. THE TIGHTENING EFFECT Putting the skin under a controlled degree of positive stress makes it look good. Most masks are smoothed on and then left to harden. They gently squeeze, and pinch the flesh while they are hardening. This constriction of the tissue, coupled with whatever stimulating properties the ingredients have, sets up a kind of temporary tension, When the constricting substance is rinsed away or peeled off, the blood vessels in the inner layer of the skin expand, the skin turns a pink tone, and the inner layer of it swells up somewhat as the fluid escapes from the enlarged blood vessels. This fluid pumps up the skin, making it resemble younger, more hydrated skin and making fine lines temporarily disappear. If the mask's tightening effect is powerful enough (as it is in clay-based masks, used for oily skin), the pores are also constricted, making them look smaller than they are. The whole face appears younger, smoother-textured, and more alive. The only trouble is, this mask effect is very transient. Almost as rapidly as it arrives, it can vanish, for as escaped fluid is reabsorbed, the skin returns to its normal state. But, for many women, this temporary lift, coupled with the fifteen minutes of enforced relaxation, is a useful beauty treatment. 2. THE EARTH TREATMENT Some of the most common and useful masks contain a clay base to absorb excess oil and in the process lift out dirt from the skin's pores. They usually also incorporate such ingredients as resorcinol and salicylic acid to slow down the activity of the oil glands themselves. They are designed for oily, combination, and blemished skin ("combination" meaning dry skin that has an oily "T" patch across the forehead and down the nose), and can be a remarkably effective adjunct to your regular skin-care regimen. Most of them dry on the skin. Clay also has a mild bleaching agent in it, which slightly lightens the skin. These masks are definitely not for the driest or most sensitive skins and are a kiss of death to any skin with broken capillaries. 3. FACIAL PEEL-OFFS In recent years, some of the most popular masks have been the peel-offs. Based on rubber, wax, or some kind of plastic, they are applied with a brush or fingertips, left to harden, and then finally peeled off like a piece of cellophane tape, taking surface dirt and some of the old dead cells of the epidermis with them. Because most of the peel-offs are translucent and many even transparent, they can be worn without fear of frightening the postman or the children. They form an occlusive layer on the skin which prevents water from escaping and encourages the tissue to store it up. They also contain specific treatment agents to soften the skin, and they come in formulas for all skin types. 4. CREAMS AND GELS Other masks are specifically designed for moisturizing as well as treatment. They contain such substances as collagen, NMFs, oestrogens, and silicons, liposomes containing fatty acids, and are formulated to increase the water retention of the skin and to soften its texture. In the form of a gel or a nondrying cream, they are ideal for dehydrated skin and can be used several times a week if necessary. They do not exfoliate, but they do moisturize and refine the texture of the skin slightly, leaving it smoother and softer to the touch. 5. EXFOLIATERS Although usually classified as masks, really these products are simply designed for smoothing out the surface of the skin, much as fine sandpaper does to mahogany. Very young skin doesn't need them. In the process of exfoliation, or skin sloughing, the cells that are dead on the surface are taken off, the pores (which may be blocked by cellular buildup) are opened, and excess pigmentation on the surface of the skin is removed. The texture is improved. Your skin becomes more translucent and a lighter and more uniform color. Exfoliation is particularly helpful to skin after thirty; as skin ages, the reproductive processes in the basal cells slow down. Removing the top layers of dead cells tends to stimulate these cells to reproduce more rapidly. It also makes the skin more receptive to any external treatment given afterwards. There are two types of exfoliaters on the market. Either will do the job well, so it is a matter of personal choice. One is a chemical exfoliater, which dissolves the cells when it is applied. The fruit acids, AHA's, are a good, gentle chemical exfoliation. The other is a pot-scraper physical exfoliater, which comes either as a little pad you wash with; as a mask you put on, let dry and then rub off like rubber cement; or as a cream containing lots of tiny grains. This kind you put on wet skin and rub gently for two or three minutes while the little particles in it scrape off the surface cells. Your skin can benefit from exfoliation once a week if it is dry, two or three times a week if it is oily. If you use exfoliation use it gently and with respect. It is easy to get too much of a good thing. the medium of massage Provided it is done skillfully, massage is a wonderful treatment for the face. But it must be done gently and carefully, for the muscles of the face and neck are made up of fibers which, unlike muscles in the rest of the body, are attached not only to bone but also to the skin itself. They are, therefore, delicate and must never be pulled hard, or massage can have a detrimental effect, rather than a helpful one. Always following the direction of the muscle fibers themselves, massage will stimulate blood circulation, which improves the tone of muscles and skin and promotes the use of nutrients in the cells and the elimination of wastes. Massage will also help the skin to absorb active ingredients in creams and essential oils. Always begin a massage by covering your face with a cream or oil. Begin with effleurage, which means moving the palm of your hand and your fingers lightly over the surface of the skin. This has a soothing effect and a relaxing one which encourages blood and lymph flow. Start at the center of the chest with your right hand, sweeping it outward towards the left shoulder and then upward over the left side of your neck. Then do the same for the other side with your left hand. (Actually these movements can be done simultaneously, using both hands at once.) Now massage from the base of the neck at the rear to the hairline. Do each stroke five times. Massage the neck, bringing first one hand and then the other around the curve of the neck from back to front also five times. Now bring each hand, one at a time, upward over the front and sides of the neck, under the chin, and outward at the jawline (five times each side). Stroke upward from corners of the mouth to temples (five times). Now, using the palms of your hands, stroke upward from the chin, over the jawline to the hairline so that the fingers cover the center portion of the face and the cupped palms go over first jaw and then cheekbones to end at the temples (five times). Stroke around the eyes. Begin at inner corners, at both sides of the nose, and using your middle finger, stroke outward around the eye to the outer corner. Then begin at the same inner corner and stroke upward and outward in a half circle around the top part of the eye, just underneath the bone that forms the eye socket. (Repeat upper and lower semicircle five times each side.) Now stroke across the forehead, using the left hand to move from right to left, followed by the right hand moving from left to right - five times each side. Finally, with the tips of your fingers tap lightly several times all over the chin and jawline, then over the cheekbones, then all across the forehead. Finish off the massage by removing the excess oil still left on the skin and splashing with cold water several times. the esoteric helpers Probably the finest toner you will ever find is simple ice-cold water. This is an excellent shock treatment not only for everyday use but also as part of postoperative care after plastic surgery. It stimulates cells, improves circulation, and brings back life to a neglected face. Here's how to give yourself a water treatment: Add two dozen ice cubes to a basin of cold water. Tie back your hair and cover your face with a layer of rich cream (oily and thick) or Vaseline or vegetable oil. Put on cotton-lined rubber gloves (I prefer to wear cotton, rather than rubber, gloves). Splash water on your cheeks ten times, under your chin ten times, on your neck ten times, and on your closed eyes five times. By now your face should be tingling and feeling frozen, so you are ready to go to work on the parts that most need firming, such as lines around the eyes, and double chin. Splash each section six to ten times. (You can begin with half the number of splashes everywhere and work up each time you give the treatment.) Finish by patting your skin dry with a soft towel and then applying a little oil or eye cream under the eyes and on the cheeks. You can use this freezing treatment every morning if you like, or only once a week. It is good for all skin types except those with broken capillaries, which should never be put under the strain of temperature extremes. Another marvelous skin treatment is spring water. Although I cannot say why, the spraying of spring water in microscopically small droplets from an atomiser or a spray bottle with a fine spray can not only hydrate skin but can also help eliminate skin eruptions and alleviate dry skin. I know two French dermatologists and an English one who have found this treatment useful in all kinds of skin inflammation as well. One of them believes that its beneficial results come from its being in such small droplets that the skin will actually take the water into itself. Whether or not this is true I don't know, but I do know it can greatly improve the texture and look of skin when used regularly. It is best to spray your skin after cleansing night and morning, before applying moisturizers or treatment products. I also find treatment products appear to be more effective when used after a skin spray. Ionization is excellent for improving skin of all types and ages. Ionization is the discharging of negative air ions into the atmosphere and is well known for its ability to speed the healing of severe burns. It has also been shown to be helpful in the treatment of many types of migraine and respiratory ailments and in improving mental clarity. Negative ions, which have often been referred to as "vitamins of the air," are negatively charged air molecules which occur naturally in unpolluted air, particularly by the sea or a river or in the mountains. It is the presence of these molecules, which carry a tiny negative charge, that makes one feel so well standing beside a waterfall in the country. It is also partly their absence in polluted air and in the air of centrally heated or air-conditioned offices and houses that makes some people feel tired or depressed, and which can cause illness and emotional disturbances in weather-sensitive people when the so-called ill winds blow, such as the sharav in the Middle East, the foehn in Germany, the mistral in southern France and the chinook in the Rocky Mountains of the United States. Scientists still do not know whether the beneficial effects of negative ionization occur as a result of these tiny particles being absorbed by the skin, or taken in through the lungs in breathing, or both. But, besides their other health-promoting properties, negative ions are useful in improving acned and blemished skin and, even more important, in helping protect skin against premature aging. This particular aspect of ionization is not one that has been proved scientifically yet, for most of the research into the use of air ions has been in the treatment of specific ailments, not as cosmetic treatment, but I can vouch for its effectiveness. I have seen it improve the skin of a number of women with all types of skin and of all ages. An ionizer you can put beside your bed at night will also help you sleep soundly. Ionizers are not cheap, but they are a most worthwhile investment.

"Your children are not your children," wrote the Lebanese poet Kahil Gibran, "They are the sons and daughters of Life's longing for itself...You are the bows from which your children as living arrows are sent forth." It is a quote I like, not only because—having raised four children by four different men on my own—I believe it to be just about the most accurate description of parenthood I have ever come across, but also because it emphasizes the 'lightness' which develops when you give up trying to be perfect and come to trust the processes of Nature—in feeding, in healing, in guiding you and your child towards what is best for his or her development at any moment in time. SEEDPOWER HAS WISDOM Like the seed of a plant that has encoded within its genetic material the characteristics that will in time produce the full-grown flower, every baby comes into this world carrying a package of as yet unrealized, but incredibly rich, potential. Within each child is nestled his or her very own brand of unique seedpower, encompassing far greater physical, creative and spiritual potential than he or she could realize in ten lifetimes. Your child is like the brush stroke the zen painter uses to represent one leaf on a shaft of bamboo. The leaf he paints is totally singular—like no leaf that has ever existed. Yet within this uniqueness is encompassed universal beauty and life energy of the highest order. Just as I tried to do with my first son, most conscientious parents try their best to mould their children from the outside by imposing upon them their own ideas about what they should act like, think like, look like and all the rest. Not only does it work a lot better the other way round—listening to the individual echoes of a child's own seedpower coming from within, and responding to it by offering whatever at any moment is most appropriate, in the form of food, health, guidance, education, toys and so forth—it is also infinitely easier. CONTRACTS HOLD A KEY Taking on the job of guardian for a child from birth to adulthood also involves making 'contractual agreements'—agreements which need to be re-negotiated from time to time. Like every contract, the parent/child relationship is always a two-way deal. It has to be fair on both sides and nurture both people involved. How well your own contracts develop and how much joy there is for both of you in living them will depend to a great extent on how clearly the agreements between you are understood. Let me show you what I mean. In establishing 'contracts' with my own children, I decided I wanted to supply them with wholesome food and clean surroundings, as well as physical warmth, safety, and the right to their own needs and opinions even if they differed from mine. In return I expected them to accept the home and food and care I provided even though it would never be perfect, and to be as honest, respectful of my decisions and as reasonable with me as their age would allow. What I would never ask of a child—and where so many parents, in my opinion, go wrong—is to ask that the child love me. Get into that contract and you automatically create trouble. For whether or not your child loves you is ultimately beside the point. Your responsibility is simply to use the best of your wisdom and physical resources to help that child grow. I decided long ago that I would do my best for my children always, but that they were stuck with me as a parent for better or for worse—complete with all my warts. I also decided that, while I didn't expect them to love me, I did expect them to know that whatever I did, I did because I believed it to be right. When some decision I made or action I took turned out to be wrong, I owned up and, where appropriate, asked for their forgiveness, just as I forgave them their mistakes. MAGIC HAPPENS I discovered quite by accident that there is a certain magic to all this. For when you genuinely give up all claim to being a 'good parent' or to having your child love you, you create a remarkable expanse of freedom for you both. In the end, not only do your children end up loving you of their own accord, they also respect you (even when they don't agree with you). Most important of all, they feel safe because they know that although at times you may seem unreasonable and unbending, your strength—on which they rely for security—remains uncorrupted by flattery or emotional blackmail (which even very young children can be very good at). They learn that your strength is there to serve them.

I want to share with you some exciting news about a still largely unrecognized fatty acid that confers significant health and longevity benefits. It’s great, thanks to its health enhancing properties. Fatty acids are vital to human life. They are our cells’ primary energy source. They also serve as a structural component for every one of our cells. Even an informed person, aware of the vital necessity for using good quality Omega-3 fatty acids from fish as well as monounsaturated fats in olive oil, knows little about the power that Omega-7 has to offer when it comes to enhancing health and fighting against metabolic disorders such as diabetes, cardiovascular disease, obesity, and cancer. This is all very exciting. Let me tell you a bit about Omega-7, the new kid on the block. Scientists at Harvard Medical School and the Cleveland Clinic have been investigating this unique fatty acid for some time, both in animal and in human studies. They have discovered that it can help break the cycle of high blood sugar, inflammation and elevated lipid levels. It can even enhance our insulin sensitivity. They’ve found that Omega-7 brings about an increase in the breakdown of fat as well as an increase in the enzymes involved in fat burning for energy. It can even help reduce the laying down of unwanted fat in the body. One of the most exciting things about these findings is that they create a new chapter in the battle against metabolic disorders that underlie cardiovascular disease, obesity, cancer, and diabetes. The new Omega-7 happens to be an effective complement to the cardiovascular and lipid benefits of taking Omega-3s. This may well turn out to be a terrific opportunity for overcoming metabolic disturbances responsible, in no small part, for the diseases of aging. When Omega-7 was first tested on animal models, investigators were surprised at how remarkable the findings were. They discovered that it functions at fundamental cellular levels by turning on metabolic regulators that create energy for utilization instead of storing sugar and fat. This alone enhances insulin sensitivity, reduces blood lipid levels, and helps protect against insulin resistance. Research carried out in the Cleveland clinic study affirmed that these basic mechanisms contribute to a reduction in inflammatory responses in human participants equally well. When combined with Omega-3s, Omega-7 is now well on its way to becoming a celebrated nutrient for many purposes in helping to initiate some remarkable systemic improvements. These include: an increase in insulin sensitivity support for healthy triglycerides and cholesterol levels already in normal range an increase in hormones that counter hunger support for a healthy stable weight regulation of fat production within fat cells helping to smooth arterial walls support for cardiovascular health support for shutting down cellular glucose. For too long dietary fats have been considered our arch-enemies in terms of health. We've been told we must not eat saturated fats because they are dangerous. This false belief has been foisted upon us for almost 70 years. For so many years we have been warned against using extra-virgin olive oil, organic coconut oil, ghee, and even butter from cows that have been fed on green grass. A growing number of savvy people dedicated to real health are beginning to catch on to the way we have been lied to by the powers that be. These wonderful oils, far from being dangerous to us, are necessary if we are to experience high-level health. Use them every day in quantity and enjoy.  The do a lot to support your health now and always Happily, at last, many people now are coming to realize that the oils that we need to avoid, or at the very least use only in very small amounts, are the golden oils that line the shelves of our supermarkets—from canola oil and peanut oil to safflower oil and sunflower, all of which are very high in Omega-6. These can be dangerous to health in so many ways that it would be hard to list them all. Meanwhile, what are some of the other potential benefits of using Omega-7 oils? Omega-7 turns on your body’s energy regulating systems to help create a more metabolically youthful atmosphere. This results in greater sugar and fat burning, and a decrease in fat storage. Even a small dose of Omega-7 behaves like a signaling molecule, which is capable of shutting down inflammation and promoting better lipid profiles. Omega-7 is on its way to becoming an important part of any top quality nutritional supplement aimed at minimizing the risk of early death and degenerative conditions. What's great amongst other things is that the amount of Omega-7 needed to bring these protective changes about is very little —less than 250 mg per day. The best Omega-7 supplement I’ve found is Life Extension Provinal Purified Omega-7. It's based on purified Palmitoleic acid and Omega-7 monounsaturated fatty acid. It’s best used together with a top quality Omega-6 supplement since they complement each other so well. Do make sure you get permission from your health professional if you happen to be receiving treatment for a medical condition, or are pregnant or breastfeeding of course. Life Extension, Provinal Purified Omega-7 Foundation for Longer Life From Highly Purified Fish Oil Healthy Heart and Inflammatory Response Support Dietary Supplement Order Life Extension, Provinal Purified Omega-7 from iherb Order Life Extension, Provinal Purified Omega-7 from Amazon

People at the higher reaches of human health don’t face the future with fears of getting old and falling prey to degenerative disease. They live with a sense that the best is yet to come. They know they’re capable of moving toward an even higher state of health and fulfilment as the years pass. They’re not ruled by run of the mill notions about aging which teach that getting older includes illness as a “natural” part of life. They know different. Their view of aging is closer to that of the world famous age researcher Johan Bjorksten, who insists that aging is a question of bringing “as many people as possible as many more healthy vigorous years of life as possible.” LEARN THE SECRETS Thirty years ago my daughter Susannah and I wrote a ground-breaking bestseller about the wonders of high-raw eating called Raw Energy. Ever since then, I have been flooded with letters from around the world. People write to tell me about their experiments with high-raw eating and all the payoffs it has brought them. Together, with new information from many areas of natural medicine, they have added missing pieces to the original Raw Power puzzle. All this has expanded exponentially the understanding of how to use diet to encourage healing and enhance health. MY SEARCH FOR HEALTH I had been chronically ill as a child—one “infection” after another, nightmares, anxiety. But no-one seemed able to help me. Then a wonderful break came my way. I met some remarkable doctors. These were men and women highly trained in orthodox medicine where drugs are the primary means of treating symptoms. Yet these were doctors with a difference. Disillusioned with the conventional, symptomatic approach to medicine, they chose to look deeper and ask questions: “What can be done to help a living body heal itself from inside without the negative side effects of toxic chemicals in drugs?” These physicians in Britain, the United States and Europe, were enormously generous with their time and their knowledge. They shared with me research findings and information which they had spent decades learning: How to detoxify my body using a high-raw or all-raw diet. How to enhance my energy. And—most important of all—how to trust my body’s ability to heal itself. CHECKING IT OUT I practiced what they taught and experimented with countless natural techniques. Their knowledge and generosity turned my life around. I learned that my tendency to “infection” was in fact food allergies. I learned that, after years of eating convenience foods, my body had become toxic. I watched and marveled as high-raw eating cleared the toxicity, the illness, and the depression. I lost fat from my body spontaneously. I felt great. I had so much energy that my children used to tease me by suggesting I start smoking to put a damper on my vitality. (There is nothing worse than waking up to an ultra-dynamic, hyper-cheerful mother.) I never looked back. It was these changes that threw me into a career in health: TV programs, articles, books, seminars, workshops, creating teaching modules for universities—the lot. I saw clearly that few of us ever live out our potentials for dynamism, creativity, good looks and radiant health. I felt passionate about sharing what I had been taught and had experienced for myself with others. My children also became intrigued by the changes they saw happening to me on a high-raw diet. They loved the delicious foods and natural sweet treats which we learned to prepare together. WHAT WE FOUND OUT Here’s what we found out happens when you eat high-raw, low-grain foods: You have more energy and vitality and look better. You lose weight more easily and keep it off without counting calories. You benefit from the “information” that organic live foods carry to your cells in the form of electro-chemical light energy and complex nutritional information which improves health and radiance. You get the best possible complements of vitamins, minerals and trace elements as well as essential enzymes that are destroyed when foods are cooked. Eating raw foods strengthens immunity, making you more resistant to disease, degeneration and allergies. Many chronic conditions disappear when people switch to a high-raw low-grain diet and—best news yet—they often don’t return. Long ago, I’d learned that the Germans, the Austrians, the Swedes and the Swiss had for generations catalogued the health promoting effects of eating foods high in raw fresh vegetables and fruits. Such a diet had long been credited with the healing of long term crippling diseases like arthritis and cancer, gastric ulcers, diabetes and heart disease. I unearthed reports of how athletes, taken off their usual diet high in cooked foods and put onto a way of eating in which between 50-75% of their foods were raw, not only lost none of their physical prowess, they even improved their performances. MEET RAW POWER An optimal experience of human health and vitality is possible when what we eat and the way we live is in line with what we have been genetically predisposed to thrive on. Such a simple idea. Yet what dazzling payoffs it can bring. New information from many areas of natural medicine can add missing pieces to the original Raw Power puzzle, expanding exponentially the understanding of how to use this way of eating to encourage healing and improve health. Raw foods carry light energy—photons—gathered by plants and animals from the sun’s own energy. These biophotons interact with our body’s own light-based, energy-based cellular control and communication systems—the living matrix—to heal, to energize, to bring mental and emotional clarity and to help keep our bodies strong and resistant to the buildup of toxic waste which invites disease and degeneration. And, Raw Power eating has three beneficial characteristics to it: A high-raw diet is the way our ancestors ate to which we are genetically adapted an on which we therefore thrive. It has to include adequate adequate but not excessive top quality proteins. It’s a way of eating which is low-or-no-grain and low-or-no-sugar that does not include manufactured convenience foods. RAW POWER TRUTHS An all-raw diet is useful temporarily for deep detoxification and encouraging the body to heal both acute and chronic diseases. It is not advisable for most people to eat nothing but raw foods for long periods. People who carry on with eating all-raw for years may continue to feel well, yet they often lose power and stamina both physically and mentally. Sometimes they even find it hard to live in the “real” world. This is often because they do not get enough top quality protein foods which establish firm architecture for body and psyche. Adequate protein is far healthier for bones than a low-protein diet. Organic and free range meat, fish, game and eggs can contribute enormously to your power and vitality and help protect from premature aging and degenerative disease (this is something I, like many others, for years did not know to be true). Too much sugar and too many sweeteners like honey, raw sugar, rice syrup and malt extract which all-raw foodies often get, are not good. They disturb insulin balance, predisposing us to insulin resistance and all the degeneration that brings with it. The majority of people living on a conventional Western diet show signs of insulin resistance syndrome. This epidemic of abnormalities includes high blood pressure, distorted blood fats or triglycerides, high cholesterol and blood sugar disorders. It carries with it an increased risk of just about every age-related disorder you can name: from eye problems, heart disease, nervous system disorders, obesity, diabetes and Alzheimer’s to chronic fatigue, exhaustion, anxiety, depression and poor sense of self worth. Why? Because the way they are eating and living is so far removed from what their bodies are genetically programmed to thrive on. Eating a no-grain—or a low-grain—diet, together with moderate quantities of quality protein foods and plenty of non-starchy vegetables and fruits reduces fatigue for virtually everyone while it eliminates weight problems, banishes inflammation and further enhances health, energy and good looks. Today’s fruits and vegetables lack yesterday’s nutrition, so a few well-chosen natural nutritional supplements can further enhance well-being. We need if at all possible to go for organic foods and so help avoid the toxic build-ups that can occur from foods grown using conventional farming methods. Finally—and most important of all—high-raw low-grain eating helps rebalance metabolism, allowing the body’s own remarkable inner power for healing to regenerate and rejuvenate the whole person. YOU DESERVE TO THRIVE Few of us reach our potentials for radiant health, energy, clarity, emotional balance and creative power. This is what I call life at the peaks—quantum health. By this I mean a real leap into a totally different way of life—which most people don’t think is possible. I mean a way of living where you awaken in the morning feeling fresh and good about yourself and your life—a state of being in which your physical and mental potential have the best chance of being used to full effect—that realm of consciousness in which your capacity for fun, passion and excitement over just being alive can soar like a joyous child. For real health is not just the absence of disease. It is a dynamic state of mind, body and spirit which makes it possible for us to participate fully and spontaneously in life, whatever it throws at us. I suggest you get into Raw Power and thrive.