health

In the next five minutes, I’ll tell you how—with little effort—you can banish feeling low in energy and replace it with looking and feeling great, in only two days. Meet my amazing Apple Detox. It can work miracles if you’ve been through a spate of too much work and too little sleep. It’s great in Spring before you hit the beach, after Christmas indulgences, or any time you need a lift. Detoxification Detoxification is a long word for just clearing out your system. It’s a process that stimulates your body’s natural ability to get rid of the toxic wastes that build up in your cells, tissues and organs from eating convenience foods and breathing polluted air. What’s the secret power? Organic apples. The second most cultivated and widely-eaten fruit in the world is the apple. We were well into the 21st century before science finally discovered its incredible nutritional value. Medical News Today featured an article about the top 10 healthiest foods. Apples were number one. Apples are extraordinarily rich in antioxidants, flavonoids, and marvelous dietary fiber. The phytonutrients and antioxidants they contain help reduce our risk of developing cancer, diabetes, hypertension and heart disease. And there’s lots more. Scientific Studies Recent studies show that apples have the ability to improve your neurological health since they’re rich in quercetin, which reduces cellular damage caused by the oxidation and inflammation of neurons. Research at University of Quebec discovered that apples also reduce our risk of stroke. A big study involving 9,208 people showed that those who ate the most apples over a 28-year period had the lowest risk of stroke. Apples can also help reduce the risk of diabetes. A huge study involving 187,382 people showed that those who ate 3 servings of apples a week had a 7% lower risk of developing type-2 diabetes compared to those who did not. Now, let’s talk Apple Detox. How do you do it? Set aside two, or no more than three days for your Apple Detox. Buy a box of organic apples—or three or four different kinds for variety. They must be organic You can eat as many as you like each day, but you should eat the whole apple, including the peel, the seeds and the core You must chew it all very well, until you’ve got the last drop of flavor out of the fruit The only part you throw away is the woody stem You eat nothing but apples They must be fresh and eaten raw. You can munch your crisp organic apple au naturel or you can grate them and sprinkle a little cinnamon on top You can even put them in a blender with a little pure water to make a whole apple drink But you must not put them through a juicer. You need the whole apple to make things work Detox Reaction If you happen to get a headache within the first day or two, or feel moody, get an upset stomach or loose bowels, this is only a sign that your body is throwing off wastes at such a pace that you are experiencing what’s known in natural medicine as a cleansing crisis. In truth, this happens to very few people—except a few heavy coffee drinkers. If it happens to you, be glad. Even though it may be a bit of a nuisance for a few hours, this is actually a good sign. Your body is taking the opportunity to get rid of a lot of debris that it wants to eliminate. Make time to rest and relax—in a darkened room if possible. Be patient and kind to yourself while it passes. It’s quite a feat to be ridding your body of so much old debris at once. When this cleansing passes, it can leave you better than ever. Check with your health practitioner Eat apples whenever you’re hungry throughout the day. How long you carry out your Apple Detox depends on you. Always check with your health practitioner. Two days are plenty to give you a good start on spring cleaning your body. Three days is as much as any healthy body should do on his or her own, without being under the supervision of a practitioner well-versed in the use of living foods. Cautions No pregnant or lactating woman should ever do an apple detox, nor should anyone with a kidney, liver or heart complaint. For in such cases a sudden change of diet can carry with it potential dangers to health. But, if you are generally well, then a short apple detox is a great way to clear the decks for a new way of healthier living. Keeps The Doctor Away No wonder apples are special. The Welsh adage that “an apple a day keeps the doctor away” is not just an old wives’ tale. The organic apple has more than earned it title as the queen of fruits. Try it and see for yourself.

One of the oldest systems of natural healing in the world uses hot and cold baths and showers to increase your vitality, balance hormones, beautify skin, tone muscles, clear your mind, and vitalize your nervous system, lymphatic system, and circulation. It quickly brings you a sense of wonderful aliveness, and all the while it is dissolving, transporting, and clearing rubbish from your body and psyche. Father Sebastian Kneipp The father of all water therapies was Father Sebastian Kneipp, the Bavarian priest who first made us aware of water’s healing power. “When used appropriately,” he said, “water and herbs can cure almost every disease.” He established Bad Worishofen in Germany in 1897, a center where people all over the world came to be healed by special ice cold baths, walking barefoot in the snow, and other simple but powerful methodologies that are celebrated to this day. I first learned the secrets of water healing in my early twenties after spending many years in a state of ill health thanks to my being raised on a terrible diet. It had been based on huge bowels of breakfast cereals piled high with white sugar, horrid fast foods eaten at 5 am in truck drivers’ cafes throughout America, and a lot of other junk. No wonder I was unhealthy. However, what I learned from the generosity of some brilliant British and European doctors who practiced natural medicine turned my entire life around. This was how I came to work in, write about, and teach natural methods of healing. It is also how I came to visit Kneipp’s centers for hydrotherapy, which still continue to thrive, especially in Germany. In many ways the most important of all I learned was how powerful healing with simple water techniques can be for improving your life at any time. Let me share with you one of these techniques. Do try it and let me know how you get on. There are many more, but let’s begin with this one. Thanks to water's chemical and bioelectrical properties, and to your body's physiological and energetic responses to them, water therapy is a superb method for cleansing, energizing, and restoring great functioning to any tired or aging body. The technique of using alternating applications of hot and cold water is called “Contrast Hydros.” If you have not yet experienced the turn-on it offers, you have a real treat ahead. After a workout, athletes use hydroelectrics in the form of contrast baths and showers to strengthen the body, prevent muscular damage, and eliminate aches. Contrast hydros not only help clear wastes and vitalize but also bring nutrients and oxygen to areas of your body that need them and balance your energies, helping to protect you from stress-induced damage. Here is how Apply hot water to your whole body for three or four minutes in the form of a hot bath or shower. Follow with 30 to 60 seconds of cold water. Repeat the procedure three times. The application of cold water needs to be just long enough to make blood vessels constrict. This can take place in as little as 20 seconds. Cold water triggers your sympathetic nervous system to energize while hot water intensifies parasympathetic activity for relaxation. The combination of the two makes you feel great. It’s important that you start slowly, increasing the length of your exposure to hot and cold water gradually. If you have a separate bath and shower you can use the bath for one temperature application, the shower for the other, moving back and forth. During the summer, make your bath cold and your showers hot. During the winter, reverse this. Like any natural treatment, contrast hydros need to be followed carefully and wisely to get all the benefits they offer and to make sure no harm is done. You will probably find at first that a plunge into cold water or a cold shower is a shock to your body. Soon this will turn into an experience of total pleasure. It is always the first cold application that is the hardest. The biggest barrier to getting into cold water is a psychological one. Once you leap this hurdle you’ll find yourself eagerly looking forward to your daily treatment. Here are a few cautions: Always check with your doctor before beginning any natural treatment to make sure that it is appropriate for you. He or she may advise you not to use contrast hydros if you have any kind of heart condition, nervous disorder, high blood pressure, if you are an insulin-dependent diabetic, or suffer from hardening of the arteries. Make sure your body is warm before beginning. The room should be well heated. Don’t let your body become chilled during the treatment. If you feel yourself becoming too cold, immediately stop and get into a hot bath or shower until you warm up fully. Always begin with a hot application and end with cold. Start slowly with 2-3 minutes of hot application followed by 20 seconds of cold. As your body gets used to contrast hydros, increase the time of the cold applications up to 1 minute (even up to 2-3 minutes if you are extremely fit or an athlete). When you finish, dry your body well and dress warmly. I’d love to hear how you get on so I can share with you other hydroelectric treatments that cost virtually nothing but can be wonderfully life enhancing.

“Our bodies are our gardens—our wills are our gardeners” Shakespeare One of the most powerful healing plants in the world originates in the dry, hostile environment of Siberia. For eons it was prized as a source of strength for Viking warriors, Russian cosmonauts having to endure the demands of space travel, and Olympic athletes. A beautiful perennial plant with pink, red or yellow flowers, it is called “Arctic Root” or “Golden Root.” Its proper name is Rhodiola rosea. If you don’t already make use of this incredible gift from nature, you don’t know what you’re missing. QUEEN OF ADAPTOGENS Rhodiola is the most versatile adaptogenic plant in the world. An adaptogen is a plant or herb which acts in non-specific ways to improve health and increase resistance to stress, without upsetting the body’s biological functions. Numerous studies carried out in France, Norway, Germany, Sweden and Russia confirm what has been known for centuries by shamans and wise woman healers: Rhodiola brings endless blessings to anybody using it. Here are just a few of its benefits. restores normal menstrual cycle in women prevents and clears fatigue increases vitality enhances immunity improves athletic prowess supports heart strength promotes improved wellbeing protects muscles when exercising helps endurance increases the metabolism of fats increases work capacity reduces stress and damage from stress supports thyroid function improves sexual function in men Whew! I could go on and on. The scientific research into this beautiful plant is voluminous and inspiring. I first learned of Rhodiola many years ago when Professor of Medical Science, Israel Brekhman—the much celebrated Russian research scientist in organic medicine and biologically active substances in Vladivostok—visited Britain. Brekhman’s career focused on the genetics of plants and herbs, and on improving health and wellbeing. It was he who first coined the word adaptogen. NON-TOXIC HEALING One of the wonderful things about Rhodiola is that it has a very low level of toxicity and very few side effects. (Since safety issues are as yet not available for pregnancy and lactation, however, it should be avoided in these circumstances.) There are many ways in which Rhodiola—which now grows in Greenland, Iceland, Canada and Alaska—as well as its native Siberia, can be used. One of the most surprising is this: If you can get hold of the plant itself (unfortunately in some countries, Rhodiola plants are not available because of agricultural import regulations), it will thrive in your garden. You can cook its shoots and leaves which are edible, prepare its roots as you would any starchy vegetable, serve its leaves raw in a mixed salad, and even serve its shoots prepared as you do asparagus. More about Rhodiola in a moment. Meanwhile, there are some important things you need to know about using herbs of any kind. NATURE’S MEDICINES Plants hold powerful medicine for men and women. To state such an obvious truth seems absurd, since every culture in the world from the beginning of human history has turned to herbs, trees, and other plants as medicine. Yet in our post-industrial world, we find ourselves in the absurd position of having to rediscover our medicinal and health-promoting heritage—not only by unearthing long neglected local practices, often passed on verbally from woman to woman, but also by investigating herbal traditions from other parts of the world: Tibet, China, India, Japan and Native America. The benefits of making nature’s medicinal plants a part of your day-to-day life becomes obvious when you realize that the origins of most drugs lie in plants. Using plants and herbs for strength and healing offers many advantages. First, their powers for enhancing wellbeing go far beyond their ability to alleviate symptoms. For centuries, women healers preferred to use the whole of most plants. They had no belief in the practice now propounded by today’s mainstream medicine which chooses to use isolated ingredients and make them into patented drugs. In every medicinal plant, there are two kinds of compounds, each of which has an important part to play in treatment. The first are the active ingredients—these are what capture the imagination of chemists and drug producers to make the biochemically twisted molecules that Big Pharma turns into patented drugs. The second are the compounds and substances which drug manufacturers ignore altogether—even seek to eliminate—but which good herbalists insist play a vital supportive role in the healing a particular herb can bring to the body. These compounds work synergistically with the active ingredients, making them more easily accessible to the body or dampening the effect of what are often very potent plant chemicals—helping to protect the body from side-effects. Some even help protect from overdose by causing nausea if the body's safe level of tolerance is passed. It is the synergy of these primary active ingredients and their secondary helpers that makes herbs work so well. There are many different substances and compounds in plants and herbs which offer health-supporting abilities. The volatile oils for instance, the tannins, phenylpropanoids (like those in Rhodiola), alkaloids, bitters, glycosides, and flavonoids. WAYS AND MEANS You can take herbs in many different ways—as infusions, decoctions, syrups, tinctures, suppositories, capsules, and in baths, ointments or creams. You can grow your own herbs or buy them in bulk dried. Using the dried plant is by far the cheapest way to use herbs, since you can buy a large amount at a time very cheaply and make up your own infusions, decoctions, suppositories and ointments, as well as tinctures. You can even buy empty gelatin capsules and fill them with dried herb yourself. However, it is often easiest if you are a complete beginner to rely on good quality ready-made herbal products from a good supplier—whole herbs, herbs in capsules, herbal extracts and tinctures. Tinctures are made by using water and or alcohol to draw out a plant's chemical constituents and preserve them. They are taken in a little water. These are best either bought ready-made from a reputable supplier, or left until you have mastered the use of herbs in other ways, as each herb demands a specific ratio of water and alcohol to plant material. MEET THE SOUL OF A PLANT It is worth remembering that, just as people have different personalities, so do plants. Once you get to know the actions of various herbs—and the best way of doing this is to use them or to watch them work on other people—you begin to develop a feel for the character or soul of each plant. Eventually you develop a skill that enables you to call on the right plant or plants when you need their help. But it is important to remember that plants, such as Rhodiola, are slower acting than drugs, so you need to be patient. It is necessary to use most herbs for a few weeks before you come to experience its full benefits. That being said, I sometimes find a plant can will bring almost immediate relief too. One big advantage of using herbs is that many herbs, when taken steadily over a period of time, will do the job for which they were being taken so well that you no longer need to use them. Another important thing to remember when using herbs is that some work well in combination. Whatever herbs you are using, they need to be fresh, clean and either well-crafted or grown organically. Some herbs on the market today have been grown in countries where pesticides and herbicides are sprayed heavily. Others are not fresh or have been irradiated or are contaminated with chemicals. Often suppliers themselves are not even aware of how the dried plants have been handled. BACK TO RHODIOLA The active constituents of Rhodiola root are many. This is one of the reasons that this plant acts so powerfully in so many ways to benefit your health. The most important ingredients it contains include Rosin, Rosavin, Salidroside, and Tyrosol. Although Rhodiola can be prescribed by an herbalist as a tincture or extract, for many reasons, this plant is usually best taken in capsules. In no small part, this is because its taste in tincture form is far too intense for most people. For those of you who, like me, love to know the minutiae: A typical dose in tablet or capsule form for long-term administration is 360-600mg per day when standardized for 2.6 Rosavin, 180-300mg when standardized for 2% Rosavin, or 100-170 when standardized for 2.6 Rosavin. Some products list the Rosavin in milligrams, such as 6mg of Rosavin per 120 mg of Rhodiola root, or 12 mg of Rosavin per 240mg of Rhodiola root. These formulations are an even more robust 5% Rosavin content. Even so, such products provide a large margin of safety. WHAT YOU NEED TO KNOW Always read labels carefully. (This is one of the reasons I order almost all of my nutritional products—including capsules of Rhodiola—from iHerb, where they provide both clear in-depth ingredient information as practically no other company does, and they ship DHL incredibly fast worldwide.) Always check out where any herb such as Rhodiola has been sourced. Make sure the raw materials it contains are the most active and desirable ingredients. Use products only from a first-rate manufacturer who relies on high-quality processes and extraction methods. Reject nutritional supplements of any kind that contain flow agents like magnesium stearate, which is made from stearic acid. It can inhibit the body’s ability to absorb nutrients via the digestive system. Thanks to Rhodiola rosea’s stunning versatility, it is able to nurture the nervous system, cardiovascular system, hormonal system, immune system and musculoskeletal system all at the same time. It’s little wonder, given its wide spectrum of therapeutic benefits, that in this time of physical, emotional and financial pressures, demands and work loads, growing exposure to environmental stressors and increasing costs of health care, this unique inexpensive herb with its excellent safety profile is gradually becoming better known. Most people see an improvement in energy levels, mood, mental clarity, memory, stamina and endurance within 2 to 6 weeks of using it. I for one wouldn’t be without Rhodiola in my family herb cupboard. Personally I take it twice daily as does my son Aaron. You want to choose the very best Rhodiola you can buy. I’ve investigated a good dozen readily-available products, so 2 of my personal recommendations below: Gaia Herbs, Rhodiola Rosea This is a wonderful product in no small part because of the way Gaia encapsulate it as a liquid which is rapidly absorbed. Each capsule contains the equivalent of 2,000mg of the dry herb. I keep mine in the fridge once the bottle is open. Order Gaia Herbs, Rhodiola Rosea from iherb Eclectic Institute, Rhodiola Another excellent Rhodiola 100% fresh freeze dried. Order Eclectic Institute, Rhodiola from iherb

A great many sleep issues are more the result of worrying about insomnia than anything else. Many people who consider themselves insomniacs are really victims of general propaganda about sleep rather than true non-sleepers. And many people seek treatment because they can only sleep four or five hours a night, although that may be all they need. There is nothing more apt to cause sleeplessness than the worry that you won't be able to drop off. Sometimes sleeplessness can be normal. We all experience a sleepless night now and then, particularly if we are over-tired, worried, or excited about some coming event. THE TRUTH ABOUT INSOMNIA Real, chronic insomnia is less frequent. A major research project into long-term insomnia turned up some interesting facts about sufferers. Over 85 per cent of the 300 insomniacs studied had one or more major pathological personality indication, such as depression, obsessive compulsive tendencies, schizophrenic characteristics or sociopathy. For them, their insomnia was a secondary symptom of a more basic conflict—a socially acceptable problem they could talk about without fear of being judged. Insomnia can simply be a mask for whatever is really bothering the non-sleeper. Sometimes an inability to sleep can be a manifestation of a nutritional problem, often a deficiency of zinc coupled with an excess of copper—which produces a mind that is intellectually overactive and won't wind down—or a deficiency of calcium or magnesium or vitamin E—which can lead to tension and cramping in the muscles and a difficulty in letting go. 300mg of magnesium taken before bed often clears cramping and allows you to sleep more peacefully. BE COOL The more easygoing an attitude you take to sleep, the less likely you are to have any problem with it. If you miss an hour or two, or if you are not sleepy, simply stay up, read a book, or finish some work. Believe it or not, one of the best times for coming up with creative ideas is in the middle of a sleepless night. It can be the perfect opportunity for turning stress into something creative. Chances are that you'll more than make up for a few lost hours of sleep in the next couple of days—provided you don't let yourself get anxious about it. IT’S A WOMAN THING Insomnia is one of the greatest fears of all for women. Eight times more women report sleep difficulties to their doctors throughout their lives than do men. Apart from the motherhood-induced insomnia which comes from having to feed a baby, if ever you are going to have trouble sleeping it is most likely to be during the perimenopausal years just before your periods stop, or much later on in your seventies and eighties. People sleep less as they get older for a number of reasons, not the least of which is a decrease in the production of a brain hormone called melatonin which regulates the body's circadian rhythms. How much sleep you need can change depending on your life circumstances too. When you are pregnant, eat less wholesome foods, are under stress or ill you may need more sleep. You need more sleep when you gain weight, too. When losing weight, or during a detoxification regime, you will often sleep less. The sleeplessness that occurs in women around the time of menopause and is usually not so much a difficulty in going to sleep but a tendency to awaken regularly at the same time each night (usually 2 or 3 in the morning) and to lie wide awake. Because we are accustomed to sleeping through the night we assume that there must be something wrong. Yet sleeplessness can sometimes bring new insights, if you are ready to receive them. Many artists, writers and composers will tell you that they receive inspiration for new projects and discover ways of overcoming creative challenges on awakening in the night. That being said, when sleeplessness becomes chronic it can leave you feeling exhausted, hopeless and washed out, in which case something needs to be done about it. Sleeping pills are not the answer. Their side-effects include digestive problems, poor concentration, disorders of the blood and respiration, high blood pressure, liver and kidney troubles, problems with vision, depression, dizziness, confusion and damage to the central nervous system. Using them can even lead to worse insomnia. There are better ways. HELP WHEN YOU NEED IT The next time you are troubled by sleeplessness experiment with nature's best sleep aids. Spend 20 minutes in the sun or in very bright light each morning. Your circadian rhythms are linked to sunlight. The sun sets our natural clocks properly and acts as a natural energizer too. Get more exercise. This helps burn up stress-caused adrenalin build up in the brain which can result in that tense, nervous feeling where you are ‘up’ and can't seem to get ‘down’. Experiment with exercising at different times of the day to see which time works best for you in terms of relaxing you and making you ready for sleep at night. Never take strenuous exercise before going to bed as it can set the heart pounding and stimulate the whole body far too much. Don't take on any new activities late in the day. Don't take a nap in the evening or late afternoon. Eat early, not late. In fact, the earlier the better. Make dinner your smallest meal of the day and avoid snacks after dinner since they can interfere with sleep. Everybody sleeps better on an empty stomach despite what the hot drink manufacturers would have you believe. Don't drink coffee or alcohol at dinner, or other strong stimulants. This isn't just an old wives tale. One researcher looking into the effects of caffeine on human beings recently showed that total sleep time is decreased by two hours and the mean total of intervening wakefulness more than doubles when men and women are given caffeine equivalent to a couple of cups of coffee. Alcohol may put you to sleep but it tends not to keep you there, awakening you instead in the early hours of the morning. Drink plenty of water during the day. Sleep is induced by the brain and brain cells need adequate hydration both to stay awake during the daylight hours and to trigger the dreamy relaxation that brings on sleep. Hardly anyone drinks as much water as they profitably could. I regularly consume at least 2 litres of mineral water a day in addition to whatever other drinks I may have. Don't go to bed when you are not sleepy. Instead, pursue some pleasant activity, preferably passive. Television is not the best choice for rays emitted from the set disturb your nervous system when you least need it. Get into a rut, going to bed as far as possible at the same time every night and developing a routine or simple ritual about it. When it comes to getting ready for sleep each night the body loves routines, they foster relaxation and let the body know what to expect. Make bedtime and rising time as regular as possible and go through the same routine each evening of putting the cat out, opening the window, reading a book, etc. Soak in a lukewarm (not hot) bath for 30 minutes topping up with hot water to maintain the temperature at just blood heat. (A hot bath before bed is a mistake. It is far too stimulating to the heart and gets your motor running.) Blot your skin dry without friction and go straight to bed moving slowly. This can be a great thing to do in the middle of the night if you awaken too - use a candle instead of turning on the light and let yourself relax as you probably never can during the day when a telephone could ring or someone might demand something of you. Insist that you sleep in a room by yourself when you want to be alone. Nights, sometimes weeks, sleeping alone can be enormously restful and fruitful. Use an ioniser. A little contraption beside your bed that sends negative ions into the air is a godsend to anyone who has the kind of nervous system that tends to go ‘up’ and doesn't want to come ‘down’. Although not cheap, it is an excellent investment for you can use it at a desk when you have a lot of work to do. Or, if you buy one of the portable varieties, you can also take it in the car on long trips to keep from going to sleep (it magically works both ways). Negative ions also stimulate the production of serotonin in the brain. Listen to mellow music. Music too can help alter consciousness and have you sinking blissfully into the depths of slumber. An ipod by the side of your bed is one of the most pleasant ways of all of putting a racing mind to rest and easing yourself into sleep. Use essential oils. They can have a wonderfully calming effect on the mind and body. You can take a warm bath with them or place a few drops on your pillow to inhale through the night. For the bath use four drops of lavender oil, two drops of camomile and two drops of neroli (orange blossom). Or try a drop or two of each on your pillow. Count your blessings. It's an old fashioned idea but it is a true key to deep relaxation and blissful sleep. Each night as you turn out the light think of six things during the day which you have to be thankful for, regardless of your physical or emotional state or how difficult your life may be at the time. This gradually turns the mind to dwell on pleasurable themes while you are awake. It can even improve the quality of your dreams. Make use of effective relaxation techniques (coming soon). You will find they enhance many other areas of your life too. Stop worrying about getting to sleep. Just let it happen. If it doesn't tonight, so what? It will tomorrow night. Or the next. Lack of sleep is not going to kill you, but worrying about it long enough just might.

Many years before Ayurvedic medicine arrived in the West, I made a journey to hospitals throughout India to learn all I could about this ancient healing tradition. I was bowled over by all the marvelous things I did discovered. When I arrived at the Ayurvedic Hospital in Kerala—land of the coconuts, I found thousands of acres, interspersed with twisting waterways lined with organic coconut trees. Doctor’s there taught me how inexpensive organic coconut oil can heal your whole body using a technique which is called “oil pulling.” I am excited about sharing this with you. Oil Pulling There are literally thousands of types of bacteria in your mouth, including Streptococcus mutans—an acid-producing bacterium that is a major cause of tooth decay. During oil pulling, coconut oil produces acids which breakdown these toxic pathogens. When you take coconut oil into your body through oil pulling, your system converts one important ingredient, lauric acid, into monolaurin, which has antibacterial, antiviral and antiprotozoal properties. In truth, coconut oil contains the largest amount of lauric acid of any fruit or vegetable on the planet. Monolaurin is a monoglyceride with the ability to destroy negative invaders in the body that have a lipid coating. The lipid-coated viruses and bacteria that it attacks include the HIV virus and the influenza virus as well as a number of other pathogenic bacteria and protozoa. Another ingredient in coconut oil, capric acid, also boasts antimicrobial properties. Finally, coconut oil is about 66% medium chain triglycerides or MCTs. These offer a huge variety of health benefits, including sating your appetite. Powerful Detoxifier The oil pulling technique has been used for some 5000 years, not only because it reduces plaque in the mouth, but as a means of healing conditions throughout the whole body—from inflammation, pain in the joints, chronic fatigue, sinusitis, back pain and diabetes, to migraine, PMS, and chronic skin problems. Oil pulling is powerfully detoxifying to the body as a whole. The mouth is home to billions of bacteria, viruses, fungi and other parasites and other toxins which undermine health and can trigger disease. It is these beasties and their toxic waste products that create gum disease and tooth decay. They are then passed on to the rest of the body. The immune system is constantly fighting off these pathogens. When we become overloaded from excessive stress, poor diet, or environmental toxins, they leak into the whole system and can create secondary infections, as well as a wide variety of other health issues. Pathogenic oral bacteria, and the toxins that they produce, harm far more than just your mouth. They circulate through the bloodstream and are carried all over the body. reduce plaque by at least 50% Coconut oil is highly responsive to temperature changes. In a cool room it goes solid. But set it in the sunlight or immerse a jar of it in hot water for a few minutes and it will turn into a crystal clear liquid oil. Oil pulling is believed to reduce plaque by at least 50%. It involves rinsing your mouth with coconut oil, much the way you would use a mouthwash. Even in its solid form the coconut oil will quickly change into a white liquid as it responds to the heat of the mouth. So how do you do oil pilling? You’ll need a container of organic raw coconut oil that is natural and has not had any fragrance taken out of it. Put a teaspoon to a tablespoon of oil in your mouth. It will probably be in its solid state. But it will melt as soon as you get it in your mouth. Swish the oil around in your mouth for around 10 to 15 minutes. Then spit it out completely. Finally, brush your teeth. This is best done twice a day after which you brush your teeth. You must never swallow the oil. You see, by the time you’ve done your oil pulling exercise each time, the oil will have become loaded with bacteria, toxins and mucus. You must then spit it out. I did oil pulling for eight months, after which my teeth were whiter, my breath was fresh and my tongue and gums had a healthy pink color to them. I was so pleased that I figured “I probably don’t need to do oil pulling any more”. So I stopped. After about three months, I realized that I was getting some slight swelling in my mouth. So I resumed oil pulling and have continued ever since. I actually enjoy it. So will you I predict.

In our vastly overmedicated society, a mind-boggling 230 million prescriptions for antidepressants are filled every year. Over the course of one decade, their use has doubled—they are now the most popular class of drugs in the US. Yet they are far from the miracle drugs many believe them to be. Not only do they carry the risk of seriously dangerous side effects. Many trials have suggested they are no more, and perhaps even less, effective than placebos—mere sugar pills. In light of all this, it would be a mistake to ignore the safe, effective help for anxiety and depression provided by nature, which comes in the form of some wonderful herbs and supplements. It’s vital that you become aware of these natural alternatives in case you, or one of your loved ones, are in need of the remarkable healing they can bring. Natural Remedies For Depression - Banish The Blues There are many causes of depression—some are of the body and some of the psyche. I don’t think you can separate the two. Just as body and mind feed each other in producing the dark, seemingly endless blues which can set in at any period of your life, the herbs you call on for help will improve both body and spirit. When you feel depressed, you can feel anxious as well. Many of the plants which are effective in lifting the blues also help to clear fear and anxiety. Here are a couple of the best. St John’s Wort Known botanically as Hypericum perforatum, St John’s Wort is possibly the best herbal antidepressant nature has to offer. Its Latin name means ‘over an apparition’—a reference to the belief that a mere whiff of St Johns Wort will banish any evil spirit. Used since the time of the Greeks and Romans to treat nerve-related disorders, it is now the most commonly prescribed antidepressant in Germany. This makes good sense when you look at the research: At least 23 randomized clinical trials have shown that this plant is just as effective as standard antidepressant drugs, if not moreso. It’s earned its name as “nature’s answer to Prozac”, but can be used without fear of the dangerous side effects that pharmaceuticals bring. How to use The bright yellow flowers of St John’s Wort contain a red oil called hypericin which is antiviral and probably mood enhancing. Many studies show that it is whole plant extracts, however, rather than hypericin alone, that have the best anti-depressant effects. You can pick the flowers, leaves and stems of St John’s Wort while the plant is in flower. Dry them quickly, as you want to preserve the red oil in the flowers. To make tea, use 1-2 teaspoons of the dried herb in a cup of boiling water. Steep for 10-15 minutes, strain, and drink 3 times a day. One of the most effective ways to use St John’s Wort for depression is as a tincture. Take 1 teaspoon of St John’s Wort tincture in a little water 3 times a day. It should be taken for at least a month before results can be expected. A lucky few people, however, respond right away. Nature's Tranquilizer The drug valium takes its name from a plant. Valerian (Valeriana officinalis) was the primary herbal sedative used on both sides of the Atlantic before the advent of barbiturate sleeping pills. It is a safe and well-tested herbal remedy with a smell like dirty old socks. But don’t let that put you off since valerian is a powerful herb for inducing safe sleep – more potent than hops or camomile. You can take valerian in a couple of ways. I like the tincture best – 10 to 20 drops in a little water before bedtime or in the middle of the night when you awaken. Alternatively you can take a couple of capsules of the dried root. Valerian in lower doses is equally useful when your nerves feel ‘shot’, even during the day. It has the remarkable ability to enhance your ability to deal with stress and bring you stamina while it calms. Very occasionally, and only to a very few people, valerian will cause a hangover in the morning, if this happens to you lower the dose or try a different herb. Sam-E Short for S-adenosyl methionine, Sam-E was discovered in Italy in 1952. It is not actually a herb, but an amino acid, which occurs naturally in our bodies when we are in good health. However it easily becomes depleted by stress, illness and deficiencies. Though it has been popular for treating depression in Europe since 1975, it has largely remained unknown elsewhere in the world—that is, until recently, when it became available in the US. It’s still unknown exactly how it works to lift depression. One hypothesis suggests that it can increase the availability of two neurotransmitters that regulate our mood: serotonin and dopamine. Studies repeatedly find in its favor compared with pharmaceuticals and placebo. (You may be interested to read this 2002 analysis of depression trials by the Agency for Health Care Research and Quality) Sam-E is especially recommended for those who have tried and not responded to traditional prescription antidepressants. Help From Omegas Last but not least, there is ever growing evidence to demonstrate the importance of fatty acids in the diet to guard against depression. In particular, the levels of omega-3 in the blood of depressed individuals was found to be significantly lower than those of non-depressed people. This is in addition to the wealth of other well-documented benefits that omega-3s bestow. Yet in the United States alone, it is estimated that over 90% of adults are deficient in this essential fatty acid. Therefore, adding a good quality omega-3 supplement to your diet (see recommendations below) is one simple and effective measure you can take to bolster your mental and overall wellbeing. LESLIE RECOMMENDS I have tested all of the products that follow, both personally and with others who wanted to leave behind antidepressant drugs in favor of natural alternatives. I have also listed below what I believe to be the best brand you can buy in the case of each product. Valerian Root Liquid Phyto-Caps - Gaia Herbs' patented technology delivers a concentrated full spectrum alcohol-free liquid extract in a 100% vegetarian capsule. Extra Strength Liquid Phyto-Caps For Ultimate Support of Restful Sleep 100% Vegetarian A Dietary Supplement Not to be used during pregnancy or lactation. If you have a medical condition or take pharmaceutical drugs, please consult with your doctor Order Gaia Herbs-Valerian Root from iherb Omega 3-6-9 Essential Fatty Acids in Hexane Free Nutritional Oils A balanced blend of two essential polyunsaturated fatty acids (and their derivatives) necessary for many body functions: Omega-3 oil from Flax Seed and Canola, and Omega-6 oil (GLA) from Primrose and Black Currant. Oleic Acid, an Omega-9 oil from Canola and Flax Seed, is a monounsaturated fat not considered "essential" but does play beneficial roles in human health. Order Now Foods - Omega 3-6-9, 1000 mg from iherb Flora, St. John's Wort Extract A Wild-grown Full-Spectrum Extract. Flora's premium St. John's Wort is prepared in the traditional manner using freshly gathered wild-grown St. John's Wort flowers. They are sun-infused in extra-virgin olive oil for 1,000 hours to maximize extraction of the full-spectrum active principles into the oil. Flora's St. John's Wort can help reduce the effects of mild depression, anxiety, and nervous tension caused by daily stress. Order Flora, St. John's Wort Extract from iherb Nature's Bounty, SAM-e The body makes SAM-e from the amino acid methionine. However, you may not be able to obtain sufficient methionine levels simply by ingesting food. In addition, because of age or other factors, levels of SAM-e can fluctuate or decline. Supplementation with SAM-e is the easiest way to increase intake. The enteric coating helps the breakdown of SAM-e occur in the small intestine. In addition, the enteric coating is designed to protect SAM-e from moisture and serve as a protective barrier so that SAM-e can be absorbed where it can provide you with the greatest benefits. Order Nature's Bounty, SAM-e from iherb ORDERING FROM IHERB.COM: Get $5 OFF your first order. 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.

How much do you know about astaxanthin? It is one of the most important nutritional supplements ever created. This fat-soluble antioxidant has been much studied. One of 700 different carotinoids it may well be the most powerful antioxidant in existence. It is 65 times more powerful than Vitamin C. It brings effective support to the brain, helping to protect it from abnormal functioning. It helps protect from cellular damage to the eyes and the skin as a result of exposure to excess UV sunlight. It may even slow the proliferation of breast cancer cells. Astaxanthin is a super anti-inflammatory as well. Athletes—from weekend enthusiasts to endurance runners and pro boxers—sing its praises for the stamina it brings them. Astaxanthin is derived from part of Haematoccous pluviallis, the algae which gives flamingos and wild salmon their orangy-pink color. It helps the algae survive when they dry out in the baking sun by creating a protective energy field. [video src=http://d1vg7rm5xhtxe9.cloudfront.net/video/sd/astaxanthin.mp4 poster=http://d3oy45cyct8ffi.cloudfront.net/health/video/wp-content/uploads/sites/3/2013/08/astaxanthin1.jpg ] Nutrex BioAstin Hawaiian Astaxanthin Evidence emerging from clinical studies indicates that astaxanthin may even go a long ways to help protect us from nuclear radiation. Finally, it’s an effective internal supplement helping to keep skin strong and reduce the appearance of wrinkles. I take it daily and have for several years—2 capsules of Nutrex BioAstin Hawaiian Astaxanthin 4mg each day. Order Nutrex BioAstin Hawaiian Astaxanthin from iherb ORDERING FROM IHERB.COM: If you decide to order any products from Iherb.com, you will automatically receive $5 or $10 off your first order. Their products are the cheapest and best in the world…I use them for everything no matter where I am. Get it sent to you via DHL. It will be with you in three to four working days… iHerb.com ship all over the world very cheaply.

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 search for intermittent fasting on Google turns up more than 4 million results. PubMed lists almost 500 research articles on the subject. Great stuff. And, in the midst of all the kerfuffle, websites and books keep popping up riddled with conflicting information and advice. Some of it is useful. Too much of it is just plain confusing for someone seriously wanting to put this eating style into practice. As a result, many people dive into this way of eating with great enthusiasm only to discover that it turns out to be very tough for them to sustain it for more than a week or two, no matter how much they grit their teeth and keep trying. Whether you call this much talked about eating style meal spacing, intermittent fasting or some other name, it is by no means new having been practiced in one form or another for a century or more by those in the know about the gifts it can bring. A T W Simeons, the original creator of Cura Romana, wove it skilfully into meal planning during the rapid weight loss portion of his protocol. On Leslie Kenton’s Cura Romana, meal spacing/intermittent fasting is incorporated both into the Essential Spray+Food Plan part of the experience and Consolidation. Participants learn as a matter of course how, if they wish, they can structure this food style into their way of eating for a lifetime of lasting weight control, high level health, and protection from the degenerative diseases now plaguing our planet. BACK TO THE FUTURE Since Cura Romana is a holistic, science-based no-hunger protocol which brings balance to the control centers of the brain, eliminating food cravings and unnatural hunger, the process of integrating meal spacing into a participant’s life is simple. In fact, it takes place almost automatically thanks to the profound shifts in biochemistry which the program brings about quite naturally. Sadly, this is not case with a lot of people who, on their own and without the benefits of Essential Spray+Food Plan want to initiate meal spacing/intermittent fasting into their life. Many write to me saying that they struggle hard when trying to eat two meals a day without snacks. Some make the mistake of attempting to do this while continuing to eat all the wrong kind of foods. Others report that they fail, no matter what they do. Then, full of disappointment and self-criticism they revert to the ways they were eating before. I passionately believe that the benefits of this eating style need to be available to everyone. What is missing in so much written and talked about is practical information about how to approach meal spacing/intermittent fasting so you can gently ease yourself into it and become familiar by experimenting with an introductory plan. This will make you free to make a choice as to whether or not you want to make it a permanent part of your life. LET’S GET PRACTICAL There are some important questions which need to be answered before you even begin: What’s the best way to approach meal spacing/intermittent fasting? What kind of foods do you need to eat to reap its benefits and which foods should you avoid? What benefits can it bring? And, most important of all, how do you go about gracefully easing yourself into such a dramatically different way of eating than what you have been used to? First here are some important things to get straight: Dieting with calorie restriction—eating less and exercising more—is forever doomed to fail. It just doesn’t work at all for lasting weight loss. The success of meal spacing/intermittent fasting in no way demands that you count calories. The notion of calories-in-calories out is nonsense. So is the belief that you need to eat three meals a day. This has been foisted upon us for generations. It is wrong as is the idea that we need to eat regular snacks. The truth is that your body needs regular periods free of meals and snacks for health and lasting leanness. This need is implicit in our genetic inheritance. As such it is to be honored. Eating too often, which most people do, forces the body to keep up with on-going levels of glucose that are continually shunted into the blood. This creates a relentless inflammatory load which in turn leads to degenerative conditions including obesity, type 2 diabetes, heart disease, metabolic syndrome, and destructive distortions to blood lipids. It also forces your body to age rapidly. Even short periods of fasting daily—from 12 to 18 hours—help keep insulin spikes down, while increasing insulin sensitivity. Metabolic processes gradually begin to normalize, reducing dangerously high blood glucose levels at the same time. For meal spacing/intermittent fasting to work for you—for them to help keep you healthy and lean for life—you must completely avoid convenience foods. They are filled with artificial sweeteners, colorings, flavoring, and hidden GMO components. Eat only real food—fresh green vegetables, wholesome proteins such as eggs, fish, and meat, plenty of good fats such as organic coconut oil, extra virgin olive oil and butter from cows that have been pasture grazed. WHEN TO EAT When it comes to exploring meal spacing/intermittent fasting, success on every level depends on your creating an eating lifestyle that works for you. By the way, when you begin to space your meals wisely day after day this directs the protein hormone insulin—which plays a central role in healthy metabolism by removing potentially toxic excess glucose from the blood—to direct the blood glucose into the liver and muscles where it can be turned into energy, rather than laying it down as fat deposits. Most people leave out breakfast altogether. They choose to eat two meals a day, spacing them so that they allow at least 5 to 6 hours after their first meal, say brunch or lunch, before eating their second. No snacks are allowed. Doing this enables the body to increase its levels of an important peptide hormone—Human Growth Hormone (HGH)—produced by the pituitary gland. Bit by bit it brings gifts such as helping to reduce body fat, increasing muscle mass and enhancing bone density. Of course, this takes time to develop so be patient. The second meal of the day becomes an early dinner, after which they begin their longest period of fasting which lasts through the night. It needs to be a minimum of 12 hours but many people find that once they have got used to their new eating lifestyle, they want to extend their night fast to as long as 17 hours. No snacking, of course. Provided they are eating the right kind of foods, once they establish for themselves the best pattern of meal spacing to suit their lifestyle, they find themselves feeling vital and not hungry between meals. They are also delighted to be looking and feeling better than they would ever have thought possible before starting to eat this way. WHAT FOODS TO EAT Here are foods to choose any meal spacing/intermittent fasting eating style: A good supply of wholesome natural fats like coconut oil, extra virgin olive oil and butter—preferably from grass-fed cows. Top quality protein foods including meat, seafood, eggs and the very best micro-filtered whey if you like to make smoothies. Plenty of fresh green vegetables—preferably organic— both to eat raw and to cook. Some low-sugar fresh fruit such as berries. For vegetarians, Tempeh, miso and other fermented soya products are excellent. If you decide to use tofu, make sure it is organic. More than 95% of soy beans today have been genetically modified. You do not want to put GMO foods into your body ever. For a complete list of foods to eat—as well as those you want to shun forever—download a free copy of my Healthy and Lean for Life. The first part of this book is available free to download from www.curaromana.com You’ll find it at the bottom right hand corner of the home page FOODS TO SHUN The most significant change to human diets in two million years began with the Agricultural Revolution where man went from a carbohydrate-poor to a carbohydrate-rich diet as cereals and starchy vegetables began to enter our food chain. The more these carbohydrates have been refined and processed, the more problems they have caused us. During the 20th century, an overwhelming increase in cereals, grains, sugars and high-fructose corn syrup used in convenience foods have become the major triggers for obesity and chronic illness. In the nineteenth century, we ate between 10 and 20 pounds of sugar per person per year. Today per capita we consume between 150 pounds and 200 pounds a year. So this is little wonder. For more than half a century food manufacturers, intent on making profit, have been producing a great variety of so-called foods by fragmenting and reducing raw material foodstuffs—grains and seeds, fats and sugars, vegetables and legumes—to simple “nuts and bolts” ingredients. Then they whip up these nuts and bolts into the manipulated “convenience foods” which fill our supermarket shelves—from ready-to-eat meals to candy bars, cakes, breads, and cereals. This tuff now makes up 75% of what the average person eats. Because such foods have been whipped up using grains, flours and sugars, junk fats and chemical additives—all of which you want to avoid when creating your own meal spacing/intermittent fasting food style—you will want to steer clear of them altogether to reap the benefits of your new eating style. BEWARE THE PERILS OF CONVENIENCE White flour and sugar-based convenience foods have an ultra-long shelf life. This suits food purveyors intent on making a profit. Yet such packaged foods are little better than junk foods—often devoid of any nutritional value other than calories. Even the fats used to concoct them are not the natural fats that we thrive on. The highly processed fats most of them contain, together with the masses of chemicals used as flavorings, colorings and preservatives, are far removed from the foods your body needs for health. It is little wonder that human beings who eat them year after year—even those in economically privileged countries—do little more than survive. You will never succeed in creating a meal spacing/intermittent fasting food style for yourself unless you get rid of convenience foods from your life. EASE YOUR WAY FORWARD Anyone new to meal spacing needs to experiment before diving headlong into making dramatic changes in how, when and what you eat. So, next week, I’ll give you a simple and easy-to-begin way to help you experiment with creating condensed eating windows in your own life which that suit your appetite and ability to cook. I’ll suggest meal structures and provide you some of my own recipes. It is high time that the many gifts of meal spacing/intermittent fasting to be available to anyone and everyone genuinely wanting to make use of them.