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Harvard professor and expert in cardiology and behavioral medicine, Herbert Benson MD, began the first scientific studies into the effects of meditation almost 40 years ago. Ever since, Benson and his colleagues at the Benson-Henry Institute for Mind Body Medicine at Massachusetts General Hospital have continued to conduct clinical research and to map the benefits of regularly practicing the relaxation response: In Benson’s own words, "a physical state of deep rest that changes the physical and emotional responses to stress.” The relaxation response can enhance brain function, slow age-related changes, stabilize heart beat, alleviate anxiety and dissipate stress. What is even more remarkable is this: When ordinary people with no training of any kind practice the relaxation response once or twice a day, it brings about cognitive restructuring and rapidly alters the expression of their genes. When it comes to rejuvenating, regenerating and healing the body, these findings are nothing short of revolutionary. WHAT IS GENE EXPRESSION? Uninformed people as well as many mainstream scientists believe that our health, biological age and death are written into the genes we inherit at birth. They view genetic inheritance as something akin to a dour clairvoyant prediction of our future—something which we remain powerless to alter. It is true that the genes we inherit may indeed define our “risk” of early aging, degeneration and disease. But whether or not this “risk” becomes fact, so negative events actually happen to us, has far less to do with our genetic inheritance than it does with how we choose to live our lives—in effect, on how our genes are expressed. Gene expression is the scientific term for how well or poorly we manage our genetic inheritance. For instance, how do your own genes express themselves? Do your genes provide you with great vitality? Clarity of mind? Creativity? Freedom from illness? Or are they expressing themselves in negative ways, like creating obesity, sagging skin and spirit, early aging and degeneration? HOW’S YOUR OWN GENE EXPRESSION? You see, there are many possible versions of you tucked within your genes and chromosomes. Which versions become expressed—which potentials become “facts”—depends almost entirely on the way care for and use your body, handle stress, and orient yourself spiritually and creatively. Here’s where the food you eat, the exercise you get, and practicing Benson’s relaxation response really come into their own by helping to prevent degenerative conditions: Alzheimer’s disease, many forms of cancer, heart disease, diabetes, arthritis, obesity—even overt signs of skin aging, to mention only a few. And there is even better news: Once signs of degeneration have already appeared, practicing the relaxation response daily can reverse them while rejuvenating mind and body, halting stress damage and setting your spirit free. All you need to tap into it to use a method to turn it on. The possibilities are many. They range from relaxation response meditation, yoga, breathing exercises, zazen, silent repetition of a word and autogenic training to steady aerobic exercise and even biofeedback. Some will work better for you or be more enjoyable than others. It is worthwhile trying a couple of different techniques so you discover which you like best. My own favorite method is “relaxation response meditation.” I am happy to be able to share with you a simple and fun video so you can do the exercise along with me. Click here to watch the video FREEDOM’S DISCIPLINE We live in an age where discipline is looked down on as something which interferes with our spontaneity and freedom. So we tend to rebel against it. But the kind of discipline needed for a daily relaxation response practice—far from stifling your ability to be involved in the spontaneous business of life—actually frees it. At first it may take a little effort to get up fifteen minutes early each morning to practice the technique and (if you can manage the time) take fifteen minutes out of your afternoon or early evening to practice again. You will find it is well worth it. The most common objection most people make is that they don't have time. The reality of the situation is this: Even if you practice this technique once a day for fifteen minutes, it will expand time for you. You’ll find you can do everything with greater efficiency and enjoyment, and far less of your energy is wasted on fruitless activity. Every minute you spend in this deeply relaxed meditative state will bring you a fourfold return in the energy you have to use in the rest of your life. LIVING STRESS-FREE Herbert Benson first described the relaxation response as the physiological opposite of the stressed fight-or-flight response. Working with his team, he then went on to pioneer the application of mind/body techniques to a wide range of health issues and meditative practices. They charted the measurable physical benefits which accrue from practicing any form of meditation, including those that rely on the silent repetition of a mantra—a word-sound. Meditation using a mantra has a long tradition. Some mantras are considered “sacred words” that hold particular sound vibrations to transmit particular powers. Each spiritual tradition has its own mantras, such as Guru Om, Om mani padme hum, La ilaha illa 'lla or, in the Catholic religion, Hail Mary, full of grace, the Lord is with thee. Whether their magic aspects are true or not, these techniques work beautifully to replace the habitual chatter that runs through one's mind, worries about things past and things yet to come. BENSON’S QUANTUM LEAP To learn a relaxation response meditative practice (which I have recorded on video so you can do it with me), Benson suggests you choose a word that is pleasing to you. It could be anything, say, “flower”, “peace”, or “love”. He likes the word “one”, as it is simple and has the connotation of unity about it. Here's how to do it: Find a quiet place where you won't be disturbed for fifteen to twenty minutes and a comfortable chair that supports your back. Sit down and close your eyes. Give yourself a moment to settle in and you are ready to begin. Simply sit there, feet on the floor and eyes closed, quietly repeating your word over and over to yourself: “one...one...one...” Whenever your mind wanders or you are disturbed by a sound or thought, simply turn your mind gently back to repeating the word again. That is all there is to it. After fifteen to twenty minutes, stop repeating the mantra and get ready to open your eyes. Open your eyes, stretch, and go about your everyday activities. This is a particularly useful technique once you have practiced it a few times because you can do it in so many different places, such as in a waiting room or on a commuter train or bus. THE RACE IS ON We live in exciting times—times when the breach between science and spirituality originally ushered in 400 years ago by the Copernican Revolution is rapidly narrowing. We need to make use of the gifts that the closing of this gap brings us. Even if you have neglected yourself over the years—most of us have, by the way—it is never too late to change. Making simple alterations in the way you live can regenerate your health and rejuvenate your body and mind. In my opinion, practicing the relaxation response once or twice a day is a powerful way to begin. Collectively, we are involved in a race against time. It has no precedent in human history. The stakes are high—ultimately the future of our planet. Scientific discoveries about the relationships between mind and body, and about life changes which can alter our genetic expression, are here to be understood and used. Experiential methods of self-exploration, healing and personal transformation emerging from humanistic and transpersonal psychologies offer enormous potential for taking control of our lives and creating the future we want. Making good use of what is already tried and tested can transform the whole way you experience life. Living can become a process of growth and joy, instead of one of degeneration and disillusion. If a sufficient number of us undergo a process of deep physical and spiritual transformation, we may in time reach a critical mass that enables us, working together, to envisage another finer and more just way of living together on the planet. Two things are certain: Now is the time. We are the people. May your own life be blessed.

All artificial sweeteners increase your insulin resistance, impair your memory and disrupt your neurological functioning. Do not use them! It is hard to believe the extent to which they have taken over the world. The artificial sweetener market worldwide is measured in many billions, and keeps growing. Here is a breakdown: aspartame is responsible for 27.9% of the market, sucralose, claims another 27.9%, while cyclamate holds a 13.1% share, acesulfame-K gets 5.2% and neotame 1.4%. I continue to be flummoxed by it all. How can billions of people be persuaded into putting this kind of junk into their bodies, adding these products to their coffee and their foods, as well as swallowing sodas and other drinks that are riddled with them? If you value your body, your mind and your health, please STOP USING THEM! THE STUDIES One study, carried out over 14 years, showed that eating and drinking sugar-sweetened and artificially-sweetened drinks makes you prone to a higher risk of type II diabetes. Another, lasting over seven years, found that drinking artificially-sweetened drinks is associated with an almost 50% greater change in BMI. Researchers reported that a likely reason for this is that artificial sweeteners increase food intake, as well as a greater desire for sweetness, so you eat more food. Obese subjects given the artificial sweetener sucralose showed increased insulin levels and insulin resistance. In both human and animal studies, the artificial sweeteners sucralose, saccharine, and aspartame also exerted a substantial negative effect on gut bacteria which increases glucose intolerance. In relation to aspartame, Executive Director of the Center for Science in the Public interest (CSPI) Michael F Jacobson states, "Aspartame has been found to cause cancer—leukaemia, lymphoma and other tumors—in laboratory animals. It shouldn't be in the food supply.” PROTECT YOUR BRAIN Dana Small, Associate Professor of Psychiatry at Yale School of Medicine, has been doing excellent work examining the effects that artificial sweeteners exert on behavior and brain in humans and animals. She discovered that appetite comes from the hippocampus as well as the hypothalamus. When mice were fed on the artificial sweetener acesulfame-K, they developed impaired memory as a result of neurological dysfunctions in the hippocampus. A learned association takes place between the flavor of a food you eat and the ability of a food to alter your blood glucose. Your body is smart. You cannot feed it on rubbish like artificial sweeteners. When you do, it hunts for real food to satisfy its needs. By now, we have a huge volume of evidence showing that artificial sweeteners foster weight gain. PLEASE HEAR THIS Artificial sweeteners of any kind can be much worse for you than sugar. There is a lot of evidence to back this up. Even natural sweeteners such as honey and agave, which most people look upon as “healthy choices”, are not great. Agave is highly processed, even when it says “organic” on the label. It has a higher fructose content than any other commercial sweetener. In truth, it is little more than an over-hyped, laboratory generated, highly-condensed fruit syrup without nutritional value. In small quantities and in its raw form, honey has much to offer, provided it is real, pure, raw honey. But most honey these days is of very poor quality and adulterated. Even real raw honey, which is almost impossible to come by, consists of 53% fructose—which you don’t want to take in very much of. What about the sugar alcohols? These are easy to spot as their names end in “ol” like xylitol, malitol, glycerol, lacitiol, mannitol, sorbitol, glucitol. They are less sweet than sugar, but they are by no means calorie-free. You see, these sugar alcohols are not absorbed completely in your body. Eating them can create diarrhoea as well as abdominal gas. Some of them used regularly can even spike blood sugar as much as a baked potato or dinner roll can. Xylitol is probably the best if you are going to use any of them, but it must be used only in small quantities and not regularly. And you must read labels carefully. Personally, I choose to leave all of them alone. SAFE ALTERNATIVES Stevia is far and away the best natural sweetener in the world. But make sure you buy a good quality whole plant stevia (see my recommendations below.) Stay away from Truvia, Purevia and one or two other so-called stevia products which have extracted the sweetest component of the stevia plant—Rebaudioside A—out of the plant, grossly distorting the integrity of the plant as a whole. It’s the synergistic effect of all the natural ingredients in the plant that produce its overall health-giving qualities, which include "built-in protection" against potentially damaging effects. Working with people on our Cura programs, I find that artificial sweeteners disagree with many. Stay away from them. For my money, the two best stevias, which you can purchase from iHerb.com as well as from Amazon.co.uk, are these: Natural Wisdom Sweet Leaf Liquid Stevia Natural Wisdom Sweet Leaf Liquid Stevia, which comes in a dropper bottle with all natural flavors and is convenient and easy to use. Add it to coffee, milk, sparkling water, protein shakes, plain yogurt or anything else you can imagine. It comes in many delicious flavors but English Toffee is the best by far. Take a look at it here: Order Natural Wisdom Sweet Leaf Liquid Stevia from iherb Spoonable Stevia by Stevita Spoonable Stevia by Stevita, which uses only stevia extract with at least 95% pure glycosides (extremely sweet tasting ingredients of the Stevia herb leaves), and a little erythritol—a crystal granulated naturally produced filler found in fruits, vegetables and grains. This brand of stevia is best for baking and sprinkling on yogurt and anything else you are making. Take a look at it here: Order Spoonable Stevia by Stevita from iherb I use stevia a lot and love it. You will too. It should be your number one choice for your own wellbeing and that of your family. Go for it and leave the junk behind.

A few years ago I had lunch with a beautiful and successful American woman in her mid thirties. Sooner or later the conversation got around - as it often does with me - to children. This woman told me that she had a five year old daughter. I asked her if it was difficult living and working in New York while raising a child on her own. She replied that it had been hard but that now it should get better since she and her little girl were going to parenting classes. `Parenting classes,' I asked, `whatever are they?' `You know, where you learn how to be a parent. We go twice a week together,' she reported with enthusiasm. Curious about what was taught in these new programs, and at the same time suppressing a smile at the latest American attempt to package up something as rich and complex as parenthood and spoonfeed it to clients well-heeled enough to afford the indulgence, I asked, `What do they teach you?' `Oh, they teach you just everything’ she screeched, sweeping her hand across the table in a way that makes British head waiters loathe American clients. `For instance, when your child goes to pick up something from the coffee table which you don't want her to have you must never be negative,' she said. `Negativity is not good for children,' she added, leaning closer in a conspiratorial fashion. `So instead of saying, "No, no," which might crush your child's spirit, you say, "Now darling that is a no, but this is a yes (pointing to other objects near by), and this is a yes and this is a yes."' OUT OF PATIENCE I have little patience with such practices - nor do I believe there are a lot of set rules to follow to raise a child well. That is because, like a lot of seasoned parents, I have learned about parenthood the hard way. When my first child was born—more than fifty years ago now—I was determined to bring him up right: not to make the mistakes that my parents had made with me, to ensure that he developed quickly both physically and mentally, and that he turned into the kind of person that I thought he should be. I worked hard at it. I read everything I could get my hands on about child development - all the latest theories and all the traditional wisdom. No time or expense was to be spared in bringing up this child. He would be breast-fed, disciplined, and taught to read by the time he was a year old using special equipment designed for the task. I would instill in him a strong sense of moral rectitude and good manners and he would be given every kind of educational toy I could lay my hands on to help develop his creativity. Also I would never lose my temper, always be patient and kind (but firm of course) and make sure he didn't watch too much television. My master plan for child rearing might have sounded good on paper, but it had a couple of big drawbacks. First, no human being could ever have carried it out. Second, it completely ignored the most important truth there is about child rearing - a truth which I did not myself come to know until I had two or three more children under my belt. It is this: You don't have to read a thousand books and follow a lot of rules the so-called experts make up to raise a healthy, happy, creative child. You only need to learn to trust in yourself and in the incredible powers of Nature. You also need to develop the art of listening—with your heart and mind and instincts as well as your ears—to your child. Most of the time he will tell you what you need to know. TO HELL WITH “PERFECT PARENTING” Once I finally figured this out - many tried and failed strategies down the road - I let go of my anxieties and theories. Then motherhood became not only a joy for me but a source of never-ending wonder. I discovered that each child—not only my own children, but boys and girls with whom I worked as a nursery school teacher, and others—is utterly unique and perfect in his or her own way. I also learned that your relationship to a child has a life of its own. So long as you are willing to face each child honestly and openly day by day and so long as you honor and respect this relationship, not only does this empower you to give the best guidance and care for the child. In some magic way which I still don't fully understand, it can even help heal deep emotional wounds within you yourself as a learning parent. Most important of all I discovered that the whole idea of perfect parenthood is a big fraud. There ain't nothing perfect when it comes to parenthood. Perfect by whose criteria anyway? The sooner you accept this fact, the sooner you can get down to the business of child rearing and enjoying it. For me, raising children—whether it be dealing with a tiny baby or seeing your twenty-five year old develop year by year—has been the most exciting and rewarding thing I have ever done—or for that matter, ever hope to do. And as for the widespread belief that unless you have been well mothered while you were growing up you are doomed to be a bad mother yourself. It just ain’t so—no matter what those high falutin’ experts keep sayin’.

How long you live rests largely in your own hands. So does how well you live, how much vitality you have and how good you will look in twenty years' time. They are not, as most people still believe, accidents of fate. Instead they depend mostly on two things: first, your lifestyle; second, how much use you make of some of the recently discovered tools for protecting your body against degeneration. Together these two form an integrated approach to ageless aging which has two branches. natural law The first branch I call natural law. It is based on what appear to be the biological laws of life. It centers around becoming aware of the quite specific needs of your mind-body-spirit for optimum health and vitality and then on supplying them. These include psychosocial, physical, nutritional, environmental and spiritual needs which, when fulfilled, keep you in a state of maximum wellness year after year. It forms the foundation of every major tradition of natural health and healing throughout history, from ancient Taoist medicine in China and the Ayurvedic tradition of India to nineteenth-century European nature-cure and the `holistic' approach to health that has become so popular recently. It largely determines how susceptible you are to `premature' aging - a widespread phenomenon which makes faces wrinkle and arteries harden and which can be halted by such things as correcting any subclinical nutritional deficiencies which you may have, by altering your diet and by changing your lifestyle. high tech The second branch of an integrated approach to ageless aging, which I call high-tech, depends on making intelligent and effective use of the tools for age-retardation which have recently come to light thanks to research done in scientific disciplines such as free radical biochemistry, submolecular biology, biophysics and electrobiology. This approach is entirely dependent on scientific discoveries which have taken place, mostly within the last fifty years. These discoveries include a growing understanding of the role that the immune system plays in the rate at which we age, a knowledge of how certain natural and artificial chemicals known as the antioxidants can be used to prevent age-related damage on a cellular level and to strengthen immune functions, and how specific nutrients such as the free amino acids can be used to alter the chemistry of the aging brain or firm sagging muscles, as well as an awareness of how specific pathways between mind and body enable your feelings, attitudes and expectations to play a major role in determining the rate at which you age. Unlike natural-law anti-ageing, which can banish the `premature' factors in the aging process, the high-tech approach aims at longevity by attempting to extend `maximum' lifespan as well. In effect it is involved in exploring the processes of aging and degeneration in very specific terms - from the wrinkling of skin to the disruption of a cell's genetic material which is implicated both in aging and in the development of cancer. Even more important, science is discovering specific and effective remedies for counteracting these processes of aging and degeneration. fusion To get maximum benefits from what is currently known about age-retardation we need to fuse natural law and high tech into a single power for de-ageing. Used together they can not only have you looking good and feeling good twenty-five years hence, they can go a long way towards alleviating human suffering for they will also go a long way towards preventing the degenerative diseases of civilization.

Are you one of the thousands of people who reach for artificial “low-calorie” sweeteners—such as aspartame or saccharin—to add to your tea or coffee, in the belief that they can help keep you from getting fat? If so, this is hardly surprising. We have had this lie shoved down our throats through advertising and the media, thanks to the lobbying of money-hungry companies keen to sell the sickly sweet chemicals they peddle. Independent research into the dangers of artificial sweeteners rarely sees the light of day. It can be a serious challenge to find unbiased data amongst the multitude of misinformation that is littered across cyberspace. It’s essential that you learn the truth about these destructive substances, as well as what they’re really doing to your health and your waistline. APPETITE STIMULANTS Independent studies have turned up some surprising results when analyzing the relationship between the use of artificial sweeteners and obesity, although as yet few people know about this. Far from helping you lose weight, these sweeteners actually stimulate your appetite, causing cravings and telling your body to “store fat”. How does this happen? When you taste something sweet, your body expects calories to immediately follow, just as they do when you eat sugar. This triggers your appetite. However, since the calories don’t follow, the sensation of hunger remains. You begin to crave more sweet-tasting, carb-rich foods. This effect is most marked in aspartame, though it also applies to the other common sweeteners such as saccharin and acesulfame potassium. HORMONE HAVOC This alone is bad enough, but it’s only half the story. The other half concerns aspartame’s effect on the key hormone insulin, responsible for regulating fat metabolism. Although vigorously denied by the “research” of the manufacturing companies, recent studies indicate that aspartame can actually trick your pancreas into releasing insulin—despite the fact that aspartame does not alter blood sugar. It can do this simply by activating our “sweet” taste receptors. Since the elevated insulin finds no blood sugar to combine with, this increases your hunger even more, and makes your cravings worse. The result of all this? You’re more likely to a) eat more of the sugary foods you’re craving, setting up a vicious circle, and b) lay down more fat stores, due to the hormonal fluctuations happening in your body. A new study published in the January 2013 issue of science journal Appetite reported that, between groups of rats fed either aspartame, saccharin or sugar, the aspartame and saccharin groups gained more weight than the sugar group—and this was unrelated to intake of calories, since they all ate the same foods. BAD NEWS FOR DIABETICS Not only is this terrible news for those trying to shed fat. It also has dire consequences for the ever-growing group of humans afflicted by diabetes. Many diabetics have been led to believe that these sweeteners are a healthier alternative than sugar, when this too is based on a fallacy. Sugar itself, in all its forms, is also toxic to the human body. And it too is an arch enemy to good health and weight loss. (See Robert Lustig’s excellent lecture on the dangers of sugar here.) But unlike sugar, low-calorie sweeteners are often sold as “diabetes-safe.” This too is a dangerous lie. As we have already seen, consuming aspartame can elevate insulin levels abnormally. The more often this happens, the more the body becomes resistant to this hormone. The insulin resistance that follows will lead to—or worsen—diabetes, along with obesity and many chronic degenerative conditions. FURTHER DANGERS As if you needed any more reason to stay away from artificial sweeteners, get this: Aspartame is composed of two separate components, aspartic acid and phenylalanine. Phenylalanine quickly degrades into methanol, which in turn becomes formaldehyde—yep, that stuff lab specimens, and dead bodies are stored in—and accumulates in our cells. When levels of this nasty chemical get high enough in the system, it can cause all sorts of dangerous effects. The “Aspartame Consumer Safety Network Fact Sheet” warns of the following potential symptoms: “headaches, nausea, vertigo, insomnia, numbness, blurred vision, blindness and other eye problems, memory loss, slurred speech, depression, personality changes, hyperactivity, stomach disorders, seizures, skin lesions, rashes, anxiety attacks, muscle cramping and joint pain, loss of energy, symptoms mimicking heart attacks, hearing loss and ear ringing, and loss or change of taste.” All that, and it won’t even help you lose weight! NATURE’S SWEET OFFERINGS So what can we turn to now that both artificial sweeteners and sugar are off the menu? Fortunately for those of us with a sweet tooth, nature has provided a delicious and safe alternative: Derived from the sweet leaf plant, Stevia, in its natural state, is the best no-calorie, health-supporting natural sweetener on the planet. Even though it’s sweeter than sugar, its taste has a slower onset and longer duration, meaning it doesn’t carry the same risks as aspartame and the other artificial sweeteners. Not only is it safe—it is actually good for you, and may even help enhance glucose tolerance and improve insulin sensitivity. Another natural alternative safe for occasional use is coconut sugar, derived from the blossoms of the coconut palm. It has a high nutritional content, containing potassium, magnesium, zinc and iron, as well as Vitamins B1, B2, B3 and B6. It has a low glycemic index, so is considered safe for diabetics. It has a rich flavor that has been compared to toffee. Coconut sugar, which is currently bringing high profits to both coconut farmers and retailers especially in the US, has one major drawback, however. What nobody is warning consumers about is that coconut palm trees cannot produce both coconuts and coconut palm sugar, which is gleaned by drawing the sap out of the tree. When the sap is used to make coconut sugar, the flower buds, which are dependent on the tree’s sap enabling them to form, wither and die so the tree cannot grow coconuts. Because the tree can no longer produce coconuts and all the precious products made from them it can suffer and die. In short, producing coconut palm sugar is not a sustainable industry. Despite experiments in some places to make use of coconut trees one year as sap producers and the next as a coconut producer, this remains a serious challenge worldwide. STEVIA—IT’S GOOD FOR YOU An exotic herb which grows in subtropical areas of South America, stevia is replete with non-caloric sweet molecules. This is the reason for its sugary flavor. Stevia has sweetened herbal drinks since Pre-Columbian times. Its properties were first recorded by a botanist named Antonio Bertoni in 1887, who wrote about ways the natives of Paraguay used it. Others have discovered stevia in the past fifty years and made good use of it. Japan and the United States have done extensive research and safety testing on the plant. Their research shows that this marvelous sweet herb is non-toxic, safe for diabetics and beneficial for weight loss as well as daily use for yourself and family. More good news: Stevia is not a source of nutrition for bacteria in the mouth, nor for yeasts and fungi such as Candida albicans in the body. A few years ago, following some rather bogus animal research promoted by Monsanto—who produce much of the artificial sweeteners in the world—the European parliament banned the sale of stevia in Britain and Europe. There is not much pressure at the moment to lift that ban. In the meantime, if you live in the EU, you can nevertheless order stevia online from herbal shops, either in your own country or another European country, including the UK, without difficulty. It is widely available in shops and stores in the United States and Canada, Australia and New Zealand and most other countries of the world. Stevia is great for all sorts of reasons on Cura Romana. How sweet is Stevia extract? Stevia extract is 200 times sweeter than sugar. Add a pinch to drinks like coffee or tea. Dilute in water when you are using it to make a salad dressing or dessert. How many calories are in Stevia extract? None. Stevia extracts have zero calories, zero carbohydrates, zero sugar, zero fat and zero cholesterol. Can Stevia extract replace sugar in the diet? Yes. Refined sugar is virtually devoid of nutritional benefits and, at best, represents empty calories in your diet. Stevia is natural, much sweeter than sugar, and has none of sugar’s unhealthy drawbacks. Can Stevia replace artificial sweeteners in the diet? Yes! Stevia is the only a safe, calorie-free, all-natural alternative to artificial or chemical pharmaceutical sweeteners in the world. Will Stevia raise my blood sugar levels? Not at all. In fact, according to some research, it may actually lower blood sugar levels. Can I use Stevia if I am diabetic? Yes. Stevia is a great addition to a healthy diet for anyone with blood sugar problems since it does not raise blood sugar levels. I’d advise you to stay away from any form of artificial sweeteners including those recently being marketed as “natural stevia” which are, in truth, distortions of the real thing. Here are the best and most useful forms of stevia you will find anywhere. Both can be ordered direct from iHerb no matter where you are in the world. BEST LIQUID STEVIA Wisdom Natural, SweetLeaf, Liquid Stevia, English Toffee Sweet Leaf liquid stevia with all natural flavors is convenient and easy to use. As a supplement, add this nutritious stevia to water, tea, coffee, milk, sparkling water, protein shakes, plain yogurt or anything else you can imagine. It comes in many different flavors including lemon but English Toffee flavor is the best by far. Buy English Toffee Stevia BEST GRANULATED STEVIA Spoonable Stevia by Stevita uses only stevia extract with at least 95% pure glycosides (extremely sweet tasting ingredients of the Stevia herb leaves), and a little erythritol, a crystal granulated naturally produced filler found in fruits, vegetables and grains. It is best for baking and sprinkling. Buy Stevita GOOD COCONUT SUGAR Navitas Naturals, Coconut Sugar, 16 oz This coconut sugar is top of the range. It’s produced in Indonesia where farmers have harvested the nectar from coconut palm trees for herbal medicine and food for centuries. This product contains 100% pure evaporated coconut sugar that is certified organic, kosher and vegan. Buy Coconut Sugar ORDERING FROM IHERB.COM: They ship all over the world very cheaply, and their products are the cheapest and best in the world. Get your order sent to you via DHL. I use them for almost everything no matter where I am.

Let’s talk exercise. It’s time we did. For there is no area of health more misunderstood than exercise—its benefits, its drawbacks—what it will and won’t do. The medical profession continues to feed us the party line: It begins with “every calorie is unique…it doesn’t matter where it comes from…if you want to lose weight, all you have to do is burn calories through exercise.” This is absolutely untrue—in fact, exercise can sometimes be seriously detrimental to those who are considerably overweight. Nevertheless doctors, and the media, keep telling us that it works. And, like sheep, we just keep trusting them. MEDICAL IGNORANCE What happens? Well, when people find that it doesn’t work, they get depressed. They feel like failures. They stop exercising and start eating more because they’re disheartened. They figure that exercising is no use. This makes metabolic syndrome—Syndrome X—worse than ever. For metabolic syndrome and chronic high blood sugar levels are what makes us fat, and keep us that way. That’s the bad news. The good news about exercise is this: Whether you’re overweight or not, exercise done regularly, for as little as 15 minutes a day, is absolutely the single most important thing that you can do to improve your overall health. TRUTH ABOUT CALORIES Because of the media, the medical profession, and purveyors of diet supplements, just about everybody still believes that energy expenditure—and therefore calorie burning—comes with exercise. However the truth is that during physical activity, only the smallest amount of energy expenditure takes place. Exercise accounts for no more than 5% of the calories you burn, unless you happen to be a top athlete. I think this will surprise you too: The greatest percent of calorie burning takes place, not while you’re moving, but while you are sleeping. This phenomenon is called “resting energy expenditure”. Depending on how heavy or light you are, resting energy can account for as much as 60% of your total daily energy expenditure. Another way your body expends energy by burning calories is thanks to the “thermic effect of food”. This refers to the energy it takes your body to digest, absorb and metabolize the foods you have eaten This thermic effect accounts for about 10% of the energy that you burn during the day. So you can see by contrast just how low, in fact virtually insignificant, is the amount of calories burnt during most physical activities. TOTALLY MISUNDERSTOOD The idea most people have—that if they exercise they can lose weight—is also nothing more than a pipe dream. So what does exercise actually do for you? The answer is: some pretty wonderful things. Exercise enhances sensitivity to insulin. This helps your body make use of the fat that has accumulated in the liver and around other organs improving insulin sensitivity and lower ing insulin levels. It also improves both leptin signaling and leptin sensitivity in the cells., calming food cravings, improving muscle tone, and making you feel more vital. Exercise builds muscle. Most people, including most medical doctors, still wrongly equate BMI (Body Mass Index) with body fat. The truth is BMI does not measure the difference between muscle and fat, or between subcutaneous fat (the inessential fat) and visceral fat. Many studies looking at body composition before and after periods of exercise show that the percentage of fat goes down. But this is only because muscle has increased. As this takes place, a person’s metabolic facilities are also improved. PREVENTING ILLNESS We are often told that we need to change our diet in order to prevent heart disease. Indeed this is quite true: However, the metabolic transformations that take place during regular moderate exercise are an even more powerful force than dieting for preventing disease—including heart disease. To take things further, exercise is actually a more effective force in preventing heart disease than losing weight! A study of almost 40,000 American men demonstrated quite clearly that physical activity was more important in preventing heart disease than being normal weight. These major gifts of exercise are more important than people realize, but they have nothing to do with controlling weight. Let’s look now at how exercise works, biochemically and physiologically. NEW ENERGY FACTORIES Regular exercise activates your sympathetic nervous system. This , in turn, tells your muscles to make new mitochondria. Mitochondria are the amazing little energy factories inside muscle cells that burn glucose or fatty acids, to produce vitality for your whole body. Regular exercise plays a big role not only in building new mitochondria, but in getting rid of the old, inefficient mitochondria. Old mitochondria do not function properly. As a result they produce free radicals to undermine your health and encourage rapid aging. Regular exercise clears away the old and helps your muscles make clean and efficient use of the energy stored within the new. This too improves insulin sensitivity, and enhances metabolic health all round. STRESS BUSTER Regular exercise lowers your stress levels. It’s true that blood cortisol levels go up temporarily when you start to exercise. This is a good thing, It keeps your blood sugar and blood pressure up while you are moving. They come back down quickly afterwards. In fact, one of the long term benefits of regular exercise is that it reduces blood pressure. This is thanks to exercise’s ability to lower stress levels all round. Regular exercise also encourages your body to release feel-good chemicals in the brain known as endorphins. This makes regularly moving the body one of the most effective treatments for depression, far better than drugs or psychotherapy. The way exercise increases endorphins always fascinated me. This was what made me become a regular runner. I was determined to experience what is known as the “runner’s high”. And I found it wonderful. WHAT EXERCISE IS BEST For a long time we’ve been told that the best kind of exercise is low-intensity, long interval, aerobic practices, now known as “cardio exercise”. We learned that cardio worked the heart in a beneficial way, and provided all sorts of cardiovascular benefits by pumping more blood to the heart, slowing heart rate, and increasing peripheral muscles. The one thing it was never able to do—although we were misled to believe that it did—was bring about weight loss. Recently, however, a number of studies have shown that high-intensity interval training, where you use an extreme activity for a very short period of time interspersed with a short recovery—as well as plain old weight training—brings equal improvements both in waist circumference and blood vessel flow. So the bottom line is this: It doesn’t matter what kind of exercise you choose. Just do it. BE CAUTIOUS Whatever kind you decide to try, you need to do it regularly—at least five days a week. Why? Because the wonderful metabolic effects of exercise—which tell your mitochondria to divide and make new mitochondrial factories for vitality—slow and decline when you miss even a day of exercising. Miss two weeks, and your insulin sensitivity is likely to decline as well until it reaches the level it was before you started exercising. So whatever you decide to do, do it regularly. You need only do it for short periods, but do it every day. A FINAL WORD It is not only the overweight by the way who suffer from insulin resistance—metabolic syndrome. So do 40% of normal weight men and women, especially those who have fatty livers. Recent research shows that fitness not only helps mitigate the effects of overweight on visceral fat. In fact, it mitigates many other health complaints also provided you are consistent with doing it. This is also likely to increase your longevity. And...great news...if you are overweight, but not obese, exercising regularly can help you live significantly longer than that emaciated model on the cover of Harper’s Bazaar. Recent research shows that overweight people with BMIs between 25 and 30 tend to live longer than skinny people with BMIs of less than 19. DO WHAT YOU LOVE The most important thing for you to decide is what kind of exercise you want to do. It can be as simple as going for a walk each day for half an hour—not a power walk, just one where you feel the movements of, and a connection with, your body. It can be dance. It doesn’t have to be vigorous. It can be rebounding on a mini-trampoline. It can be moderate weight training, for 15-20 minutes a day. I personally like cycling on a wind-trainer. This is a device that your bicycle fits into. It allows you to regulate how hard you choose to pump while the wheels spin but the bicycle remains static. I use a wind trainer because I don’t like cycling on roads. The other exercise I do is on a Concept 2 rowing machine which I was given many years ago. I use it five days a week for 20 minutes at a time. I love doing it: It enables me to move my whole body, and brings me a rhythmic feeling of being completely connected to it. What exercise you do depends entirely on what you love. So begin to experiment. Let go of the idea that exercise is going to make you thin. It will not. What it will do for your health, your emotional and spiritual wellbeing, and to slow the aging process, is fantastic. It can also be a lot of fun. Discover the joys and great gifts that come with moving your body. The time is now. REFERENCES P. Wen et al., "Minimum Amount of Physical Activity for Reduced Mortality and Extended Life Expectancy: A Prospective Cohort Study," Lancet 378 (2011) S. Ludwig, "The Glycemic Index: Physiological Mechanisms Relating to Obesity, Diabetes, and Cardiovascular Disease," JAMA 287 (2002) Stensvold et al., "Strength Training versus Aerobic Interval Training to Modify Risk Factors of Metabolic Syndrome," /. Appl. Physiol. 108 (2010) P. Little et al, "Skeletal Muscle and Beyond: The Role of Exercise as a Mediator of Systemic Mitochondrial Biogenesis," Appl. Physiol. Nutr. Metab. 36 (2011) K. J. Acheson et al., "Protein Choices Targeting Thermogenesis and Metabolism," Am. J. Clin. Nutr. 93 (2011) Shaw et al., "Exercise for Overweight or Obesity," Cochrane Database Syst. Rev. CD003817 (2006) M. J, Gibala et al, "Physiological Adaptations to Low-Volume, High-Intensity Interval Training in Health and Disease," /. Physiol. 590, no. 5 (2012) A. McAuley et al., "Obesity Paradox and Cardiorespiratory Fitness in 12,417 M a l e Veterans Aged 40 to 70 Years," Mayo Clin. Proc. 85 (2010) Bajpeyi et al., "Effect of Exercise Intensity and Volume on Persistence of Insulin Sensitivity During Training Cessation," /. Appl. Physiol. 106 (2009)

A time to be luxuriously lazy and self-indulgent, to enjoy the process of getting rid of all those wastes you really don’t want hanging around in your system making you look and feel low. A two day apple fast designed to be done over a weekend; it’s not even a fast, for you can eat as much as you like – but only apples. For two days all you have to do is to eat apples, and nothing but apples. Your body will do the rest. The reason the apple fast is done over a weekend is that the process of elimination can use up a lot of energy, so it’s a good idea to do it over two days when you are not working. The apple fast was taught to me thirty years ago by Dr Gordon Latto, a British medical doctor who used nothing but food and breathing techniques and a few herbs to heal even the most complex and chronic conditions. Eating as much as you want – but only apples – in place of your regular meals, and in between too if you like, for two days cleans your body, helps clear away food sensitivities, and banishes the ravages of unnatural appetite. A few days on apples once in a while can eliminate retained water, revive flagging energy, make your skin look wonderful and your eyes shine. No pregnant or breast-feeding woman should do an apple fast: neither should anyone with a kidney, liver or heart complaint, for in such cases any sudden change of diet carries with it potential dangers to health. But if you are generally well, a short apple fast is a great way to clear away the cobwebs. Check with your doctor first if you have any doubts. making apple history It was the apple which first led Swiss physician Max Bircher-Benner to develop his system of treatment based on living foods. Bircher-Benner was himself ill with a liver ailment, which made it virtually impossible for him to digest anything. One day, as he lay in his bed unable to rise or eat, his wife slipped a piece of fresh raw apple between his teeth. He tasted it, and to his surprise he found he could tolerate it. Several days – and many raw apples – later he found himself well again. He never forgot the humble apple or what it could do to detoxify the body and to help restore normal functioning to digestion, cells and the circulation. He used apples regularly in his dietary treatments of obesity and other illnesses. In fact, they formed the basis of his Bircher Muesli, which has become world famous. The apple has long been known as a health tonic, medicine, cosmetic and bowel-regulator all wrapped up in one skin. When eaten, it stimulates the secretion of digestive juices. It contains natural substances that help prevent digestive and liver troubles. Where unsweetened apple juice is the traditional drink among country people, there tends to be no incidence of kidney stones. The simple apple is traditionally used for eliminating obesity, as well as being a folk treatment for skin problems, bladder inflammation, anemia, insomnia, intestinal parasites and bad breath. an apple a day The adage ‘an apple a day keeps the doctor away’ is not just an old wives’ tale. The apple is quite rightly known as the queen of fruits. In its natural whole state, it supplies valuable fruit sugar and vitamins in a superb balance to ensure that your body can efficiently digest and use them. The apple is our richest fruit source of vitamin E and also provides a good supply of biotin and folic acid – two B-complex vitamins important in preserving energy, emotional balance and in keeping your digestive system clean and functioning well. It is also a fine source of vitamins A and C, which are both natural antioxidants – powerful anti-agers – not to mention more than a dozen minerals including sulfur, potassium, iodine, silica, magnesium and calcium, and even essential amino acids in small quantities. Apples are low in acidity to help balance stored bodily wastes which tend to be acidic. They stimulate the flow of saliva in the mouth, and clear away debris from the teeth. Eating a raw fresh apple stimulates circulation in the gums too. Finally, apples are rich in a very special form of soluble fiber called pectin which helps to clear out the dangerous heavy metals such as lead and aluminum that we all pick up from our city air, food and water. Heavy metals in your body are something you want to get rid of. These elements, the concentration of which has increased dramatically in our air, foods and water since the Industrial Revolution, can seriously interfere with your body’s metabolic functioning. Mercury tends to suppress the levels of white blood cells in the immune system. Cadmium displaces the essential element zinc needed for a great many of your body’s enzyme systems, and renders them inefficient and even inactive. In the West we now have a concentration of lead in our bodies some 500-1000 times that of our pre-industrial ancestors. High levels of this heavy metal age us prematurely, interfere with our mental processes, suppress immunity and contribute to depression. Aluminum, another heavy metal, detrimentally affects the central nervous system. The presence of all these elements in excessive quantities (and their concentrations in the human body appear to be increasing with each passing decade) generally interferes with your body’s metabolic processes. The ability of apples to remove heavy metals from your system is one of the best reasons for doing an apple fast, particularly if you live in a city. fantastic fiber The fiber that apples contain really is remarkable. In addition to cellulose (the most common kind of fiber, which binds water and increases fecal bulk), the apple is also rich in pectin – a very special kind of fiber with quite exceptional detoxification properties. So different in texture and character is pectin from other forms of fiber that it is sometimes surprising to think that they are classified in the same group. Unlike cellulose, pectin does not bind water, it is water-soluble. It has no influence on fecal bulking, but it appears to be an excellent substance for lowering cholesterol. It may also help eliminate bile acids from the intestines, thus short-circuiting the development of colon cancer and gallstones. It is also useful as a natural chelating (binding) agent which is why it is so good at mopping up unwanted heavy metals, such as aluminum, from the tissues and eliminating them from the body. This can be very important when it comes to detoxification for weight loss. prepare to be clean Getyourself a big bag of the freshest apples you can find – perhaps three or four different kinds for variety. If you don’t like the look of your apples you won’t want to eat them, so be picky. Buy a box of apples if you like, your greengrocer might give you a discount. On this pre-cleanse day it is a good idea to get your system ready. Avoid tea, coffee, alcohol and soft drinks. Steer clear of bread and cooked carbohydrates such as pasta and cereals, and make your last meal of the day a large raw salad made of fresh fruits and vegetables. Don’t have anything else to eat after your salad, except perhaps a cup of herb tea before bed. This will give your body a good 12 hours head-start on the elimination process and it will thank you for it. the apple fast There’s really nothing to it. Over the two days you have chosen, tuck into your apples. Eat as many as you like at any time of the day or night. You must eat the whole apple including the peel, the seeds and the core. Chew well, until the last drop of flavor has been extracted from the fruit. The only part you throw away is the woody stem. Of course, you need to eat your apples raw. You can munch them whole, or grate them and sprinkle a little cinnamon on top. You can even put them in the blender with spring water to make a drink. Eat nothing else during this two-day period, but eat them whenever you are hungry. Do not drink tea or coffee. You may have herb teas such as peppermint, lemon balm or chamomile with a teaspoon of honey if you wish. Drink lots of spring water, but nothing else. Be lazy and luxurious.  During these days indulge yourself doing whatever is pleasurable for you. Many people find their sexuality is heightened during these days. If so, enjoy it. Apples are great to munch in bed. In many ways, the most useful thing about the apple fast is the way you can call on it when you most need help to get you back on the rails again. We all slip up sometimes - we over work or over indulge and live to regret it the next day. A two day apple fast, or even just a day spent eating only apples, is an excellent ‘quick corrector’. Spend even just one day munching apples and it will help set all to rights again, so that when you awaken next morning you feel more like your old self and ready to face the day full of energy. Apple fasting gives you the chance to step back regularly and take a look at your lifestyle, instead of mechanically going on day after day without being aware of where your energy is going. Set aside two days, three or four times a year – a weekend is best – for an apple fast. This will spring clean your body from the inside out. Even apple fasting for one day a week is a great boost to vitality and good looks, because it helps detoxify your body of wastes accumulated as a result of drinking or eating too much, or consuming the wrong kinds of foods. It can also help calm the ravages of an over-enthusiastic appetite, which many people suffer as a result of food sensitivities or over-stimulation of the digestive system. Furthermore, it is an excellent discipline: such a practice helps you break through ingrained habit patterns, which can make us largely unaware of how we are eating.

Like music and meditation, aromatics can be used to alter your consciousness and deepen your awareness. Using environmental fragrances is also a delightful way of lifting your mood and sharpening your mind. A cool whiff of neroli sets your brain racing. Sniffing white rose can nestle you down into the most enjoyable indolence. Immerse yourself in the rich warmth of the ambergris and, even if you are the most timid of creatures, you can begin to feel bold and daring. Tibetan lamas mix an extraordinary combination of herbs and flowers to produce an incense which heightens concentration and centers the mind for meditation. In ancient times, temple prostitutes knew every secret of blending aromatics to create a heady aphrodisiac which was completely irresistible to their worshippers. And astrologers advised their clients which balm to use when a specific planet made particular transits in their chart. The special substances that make all this possible are the plant essences - the light, fine, almost etheric essential oils taken from roots, leaves, barks and flowers of plants in their prime of life. A plant essence plays an important role in the plant's growth to maturity, is forever changing its chemical composition in the plant, and is present in greater quantities in young plants. Many experts in the use of plant essences believe that, in some way that no one has been able to identify, these substances contain much of the life force of the plant, including the basic characteristics of its leaves and flowers that give it a unique character, smell and ability to affect human beings in specific ways. Some plants, such as jasmine and rose, require hundreds of pounds of live flowers to produce even a tiny bottle of the essence. They are very expensive. Other oils, such as cinnamon and basil, are easily extracted and inexpensive. But you should know that the 'synthetic' version of a plant essence (in spite of the fact that its main constituents have been chemically reproduced) does not have the same effect on a person. This is probably because the terpene alcohols, phenols and esters that make up these natural substances have a synergistic quality - they work together to produce an effect greater than the sum of each working on its own. Some natural therapists rely on many plant essences for their restorative and stimulating actions in treatments for skin and hair, as well as for combating cellulite. They are also important constituents in many expensive face creams and lotions. But the way in which aromatic vibrations from essential oils can be used in your environment to alter mood and mind is something quite different from their therapeutic uses, when mixed with carrier oils and spread on the skin in aromatherapy treatments. Oil of geranium, for instance, is a mild diuretic useful in aromatherapy for treating fluid retention, eczema and anxiety. But burn it as incense, or let it diffuse into your environment as a fragrance, and it can make you act with uncharacteristic rashness - an effect quite separate from its therapeutic properties. Aromatherapy is a tool for healing. Aromatics belong to the realm of magic. The best way to discover what its magic can do for you is to experiment with a few of the real essences. Start with six, and then enlarge your repertoire as you get to know the quality and characteristics of each, and as you discover those you particularly like. Because they are natural substances, and highly volatile, they rapidly diffuse into the environment. They just as rapidly disappear or can be replaced by other fragrances. When you choose essences and oils for burning, make absolutely sure that those you buy are natural. The current fascination with aromatherapy has led to the appearance of a myriad of poor quality so-called essential oils, which are nothing of the kind. They are cheap chemical analogues and are currently being sold in chemists, department stores and specialty shops all over. Trying to use them for mind-bending is a grave mistake. They can actually make you feel quite sick, not to mention the unpleasant fact that they tend to infuse into a room and then imbed themselves in the carpets, curtains and furniture with the tenacity of a cheap perfume. Only real essential oils have mind-bending magic. But what a wonderful magic that can be. Cedar heightens creativity Chamomile soothes panic and hysteria Marjoram calms irritability, soothes panic Cinnamon is a natural stimulant Frankincense calms irritability and impatience Neroli is an anti shock aid, and heightens mental functions Basil banishes fear and indecision, and is antidepressant Clary sage clears the head after mental activity Juniper improves concentration, and banishes fear Sage dispels anxiety Lily restores energy Geranium is anti-anxiety Ylang Ylang is aphrodisiac and antidepressant Lavender calms irritability, and soothes impatience Patchouli is an antidote to apathy, and is good against exhaustion Peppermint uplifts the spirit, is good against apathy, and is a mental stimulant Jasmine is an antidote to shyness Sandalwood helps new ways of thinking Rosewood calms an aggressive mind Vanilla heightens nostalgia - especially for childhood USING AROMATICS FOR MINDBENDING * Put 30 to 50 drops of essential oil or oils into a half pint size spray bottle filled with water. (The kind you use to spray plants is ideal.) Use this mixture as a room spray. * Put 8 to 10 drops of essential oils on a small piece of cardboard and place it on a warm radiator. * Put 5-10 drops of an essence on a small plate and put it on top of an aga or wood stove. * Place a few drops of essential oils on a cotton or linen handkerchief and sniff it periodically. (This is a particularly good method if you are in a public place where the air is full of cigarette smoke or the room is stuffy.) * Place 10-15 drops in water which is simmering on a hob. This will humidify the environment as well as scenting it.

The United Nations Environmental Program calculates that 70,000 chemicals are in common use across the world. Another 1000 new chemicals are introduced each year, polluting the planet and our bodies. Legal loopholes in every country still allow perfumes and other personal care products to be sold containing potentially deadly toxins that disrupt the order of the body’s living matrix and undermine your health. Each time you buy a bottle of perfume, be aware that it could contain any number of poisonous chemicals. There are more than 5000 stock chemical ingredients used by the fragrance industry, which manufacturers are not obliged to disclose on the labels. They are often hidden within a dangerous loophole of “trade secret formulas”. BUYER BEWARE More than ten years ago, the Sunday Times published an article shouting “Top Perfumes Linked to Cancer Scare Chemicals”. The article went on to report that when a Swedish government-accredited laboratory analyzed 34 common products, researchers found that well-known perfumes like “Chanel No. 5”, Dior’s “Poison”, Calvin Klein’s “Eternity” and “Tommy Girl” all contained di-ethylhexyl phthalate (DEHP) or similar chemicals. Commonly used as “plasticizers”, phthalates are dangerous. They are linked to decreased sperm count, early breast development, kidney and liver damage and birth defects. Since then, the situation has become infinitely worse. Phthalates have long been known to be both carcinogenic and mutagenic. They adversely affect sperm in men and disrupt reproductive processes in women. Nonetheless, they continue to be used. Theys are found in other common products as well—body sprays, compacts, and hair mousses—even flooring materials. Now, largely in response to several research projects, the EU has banned their use based on the fear that they may be responsible for genital abnormalities recorded in 4 percent of male babies. Yet they are still be used in fragrance products under the sneaky “trade secret formulas” label. And phthalates are merely a pale echo of the problem—a minute concern—in a much more threatening and complex multi-dimensional and pervasive chemical toxicity which pervades our lives. POISONOUS SEAS In our 21st century industrialized world, we live in a sea of petrochemically-derived chemicals dangerous to health, and life. All manmade chemicals are foreign to living systems. As such, they are potentially dangerous to us. Why? Because, in a million years of evolution, our bodies have never come into contact with them. Our genes are not adapted to handling them. Nor do we have the enzyme systems needed to clear them from our system. Included in the group of potentially destructive chemicals are hundreds of common cosmetic ingredients—from artificial preservatives to fragrances. There are over 7000 ingredients commonly found in perfumes, cosmetics and other fragranced products from household cleansers to baby toys. More than 1000 of these have already been individually shown to produce toxic effects on living systems. It is simply not possible to determine just what blends of substances have been used to produce the product, and what is listed on any label represents only the tip of the iceberg. Companies manufacturing fragrances, cosmetics and toiletries, such as shampoos, are legally required to list the ingredients they use; however, fragrances and trade-secret formulas in these products are considered legally exempt. In effect, manufacturers indulge in stealth by hiding large quantities of ingredients which we have no way of finding out about. SECRETS SECRETS The Campaign for Safe Cosmetics commissioned the Environmental Working Group (EWG) to analyze ingredients in several well-known perfumes and toiletry products made by companies such as Chanel, Armani, and Calvin Klein. They found a total of 38 chemicals not listed on product labels. According to the report: “Among them are chemicals associated with hormone disruption, allergic reactions...in the rank of undisclosed ingredients are chemicals with troubling hazardous properties or with a propensity to accumulate in human tissues. These include diethyl phthalate, a chemical found in 97% of Americans and linked to sperm damage in human epidemiological studies, and musk ketone, a synthetic fragrance ingredient that concentrates in human fat and breast tissue.” Chemical hormone mimics not only carry dangers for male health, being largely responsible for the fall in male sperm count by almost 50 percent since 1940. They are also major culprits behind the exponential growth of reproductive disorders in women—from PMS, endometriosis and fibroid tumors, to infertility, osteoporosis and menopausal miseries. And, here’s the rub: Far more important than the potential harm any single chemical can do, is the dangerous way in which these chemicals can interact to produce far more toxic compounds within our bodies. This important truth still remains ignored by government bodies whose job it is to protect the public. LIVING TRUTHS A continuous interchange is meant to take place between your body’s trillions of cells and the surrounding interstitial fluids. This is how nutrients and oxygen enter the cells and cellular wastes are cleared from them. Wastes are then carried through lymph vessels to be eliminated from the system on the breath, and via urine, the bowels and the skin. This exchange of nutrients and oxygen and the elimination of waste are regulated by subtle electrochemical energies. A build up of toxicity in your body’s living matrix results in poor circulation and electro-chemical stagnation, causing poor cellular metabolism, distortions in the transmission of information, and a breakdown in hormone regulation. When cells thrive and your body is radiant, you have a high level of protection from aging. This continues so long as plenty of nutrients and oxygen get into its cells, and toxic wastes are efficiently removed from them. And, although your body has elegant ways of clearing wastes—including its own antioxidant enzyme system and detoxification processes through the liver and kidneys—chemical and electromagnetic pollution can create the kind of toxic overload that undermines its ability to do the job. AVOID TOXIC OVERLOAD Here are just a few of the most widespread chemicals commonly used in perfumes, makeup, and skincare. By now, every fragrance or skincare manufacturer of integrity should be working diligently to eliminate them from the products they sell. So far few companies are. Parabens: Made from toluene, a petrochemical derivative, these are the most common synthetic preservatives. They are still used in 99 percent of all products. They show up on labels with names like butyl paraben, methyl paraben, and propyl paraben. Naïve cosmetic manufacturers claim parabens are “safe” since they don’t directly cause inflammatory reactions to skin. But these enzyme inhibitors do damage the DNA of skin cells—something easy to verify by feeding placebos to live cells in a laboratory and then recording what happens to the cells via flow cytometry. Research carried out in Japan, Germany and Britain also implicates parabens—which we absorb in significant quantity day in day out—as a causative factor in male fertility problems and breast tumors in women, because it interferes with hormone production and hormone release. Synthetic musks: These have been shown to cause hormone disruption. They accumulate in breast milk and in the umbilical cord blood of newborns. DEA diethanolamine, MEA monoethanolamine, and TEA triethanolamine: These hormone-disrupting chemicals can form carcinogenic nitrates and nitrosamines. They are widespread in the United States and other countries. Hydantoin and Urea—Imidazolidinyl: Two of the many preservatives commonly found in self-care products, these release formaldehyde into the body, where they can trigger skin reactions, allergies, joint pain, dizziness and lowering of immunity. Formaldehyde undermines the life processes of your living matrix. This is why morticians use it to embalm dead bodies. Fragrances in general: Many chemicals used to make artificial fragrances are known to be both toxic and carcinogenic. They affect the central nervous system, and can set off emotional disturbances and behavioral problems in some people. This is a wide chemical group, most of the members of which are dangerous—to some degree—because of the solvents used to disperse their molecules and suspend these chemicals in solution. Where once the great perfumes were formulated from natural products like civet and essential oils, sadly this is most certainly no longer the case. HEADACHES AND FATIGUE Have you experienced a headache or felt sick when passing through the cosmetic area of a department store? I have. That’s why I tend to stay away from these places. Our olfactory mechanisms are closely allied to our limbic system—the primitive part of the brain that oversees our emotions, our behavior, and our memories. The limbic system also rules our basic animal drives and influences our autonomic nervous system, hormones and sexuality. Being exposed to cosmetic counters, or sitting next to people who are wearing poisonous perfumes can make you feel confused, dazed, bad-tempered and deeply fatigued. So can wearing many well known perfumes and using other fragranced products in your home or workplace. It’s far better to make your own fragrances to wear—as well as to make your home beautifully fragrant—out of organic essential oils. Your health and your life will benefit, and this could help protect you from potentially destructive long-term damage to your body. WANT TO KNOW MORE? “Scent of Danger: Are There Toxic Ingredients in Perfumes and Colognes?” Scientific American September 29, 2012. The Campaign for Safe Cosmetics, Not So Sexy Examiner November 9, 2013 Environmental Working Group December 6, 2007 2 New York Times May 14, 2000 Business Week June 16, 2010 Psychological Science December 22, 2009