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integrative health

154 articles in integrative health

Astaxanthin: What is it?

Astaxanthin: What is it?

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. 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 Antaxanthin 4mg each day. I order it from my favorite supplier of nutritional supplements in the world: www.iherb.com. Nutrex BioAstin Hawaiian Antaxanthin BioAstin, nature's strongest antioxidant, has shown a variety of benefits in human clinical studies: Supports joint and tendon health Supports skin health during UV and sun exposure Supports eye health Supports anti-aging through cellular health Supports healthy immune function Supports cardiovascular health Supports the body in recovery from exercise Order Nutrex BioAstin Hawaiian Antaxanthin 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.

Apple Detox

Apple Detox

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.

Apple Detox - Sacred Truths Podcast Episode 1

Apple Detox - Sacred Truths Podcast Episode 1

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.

Life Force

Life Force

The secrets of aging are hidden deep within the molecular structure of the living organism. One of the great biological mysteries, aging is a universal phenomenon - a simple fact of being alive. But how rapidly it occurs is by no means universal. By now much research has been carried out into the processes of aging and all sorts of theories have developed about how and why it happens. The aging clock theory sees aging as programmed by a preset number of cell divisions, the time between which is said to determine our life span. The cross-linking of protein theory suggests that molecular alterations in the body's protein molecules cause micro fibers to be laid down creating loss of elasticity, stiffness and degeneration. The errors in DNA theory insists that chemical exposure, general toxicity and basic genetic tendencies distort the genetic material of cells so they can no longer reproduce normally. Still other theories claim aging comes from changes in brain function to undermine the function and regulation of balance in hormones and the nervous system, or from auto immunity where the immune function declines, or from stress. The one thing that all theories of aging seem to have in common is recognition that degeneration is associated with free radical damage. The more free radical damage takes place, the older you get. The more you are protected from free radical damage the more you are protected from aging.

Sleep Your Fat Away

Sleep Your Fat Away

Want to control your weight? The key to this may be simpler than you think: Get more sleep. A brand new study of 1800 sets of twins reveals that those twins who slept nine plus hours a night had a drastically increased ability to combat genetically-predisposed weight gain, compared to the twins who slept less than seven hours. What this means is that, when you do get enough sleep, your genes become less critical in determining how much weight your body lays down. You will no longer at the mercy of your DNA. If at the same time you make good lifestyle choices like eating a healthy diet, and getting some regular, enjoyable exercise, can set the stage for living a long, slim, healthy life. If you are someone who has long struggled with weight control, this is great news. A few extra hours of sleep a night could throw the ball of weight control right back in your own court. MEET YOUR ALLY The word leptin means ‘thin’ in Greek. Leptin is an important hormone which helps regulate your metabolism. It tells your brain when you have had enough to eat—the experience known as satiety. Earlier studies have shown that, when you are sleep deprived, your body’s levels of this hormone drop, and you develop what is known as leptin resistance—a condition which interferes with fat burning. Meanwhile, levels of another important hormone ghrelin (leptin’s hunger-signaling counterpart) rise. This results in your experiencing increased appetite and food cravings—especially for carbohydrates like grains, cereals, sugars and junk food—all the stuff which makes us fat and undermines our health. NIGHT AFTER NIGHT John Keats in his ‘Sonnet to Sleep’ called sleep the “soft embalmer”, praising its “careful fingers” and “lulling charities”. How right he was. The benefits sleep bestows on us extend far beyond weight control. Sleep helps heal our bodies and our minds—enabling us to integrate new information with ease. When we are sleep deprived, however, our bodies come under biological stress. They begin to respond in negative ways in an attempt to protect us: Muscles get tense. Heart rate and blood pressure go up. Digestion becomes disturbed and your stress hormone, corticosterone, floods the system. Then your body lays down yet more fat deposits while refusing to let go of the ones already there. But here’s the rub about sleep deprivation. In case you think you can “catch up” after prolonged periods of too little sleep, you can’t. For sleep to become an ally in your fat-fighting armory, you need to get plenty night after night. WHAT’S BEST The new twins research shows that some of us need nine or more hours sleep a night to receive weight control benefits. But there are no hard and fast rules. So instead of trying to adhere to a strict eight or nine-hour-a-night regime, listen to your own unique body. When you do, it will tell you how much sleep you should be getting. Life factors such as age, stress or illness, occupation, sex, diet and pregnancy mean that some people will need more sleep, and others less. Check this out: Are you often tired upon waking? Do you get sleepy throughout the day? Experiment. See how you feel after different amounts of sleep, and find what works for you. Your entire being—not least of all, your slimmer waistline—will thank you for it. To here more click here

Sacred Truth Ep. 48: Kneipp's Water Power

Sacred Truth Ep. 48: Kneipp's Water Power

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.

Intermittent Fasting - Part 3  Meal Spacing

Intermittent Fasting - Part 3 Meal Spacing

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.

Insomnia - To Sleep Or Not To Sleep

Insomnia - To Sleep Or Not To Sleep

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.

How Not To Catch Colds And Flu

How Not To Catch Colds And Flu

Each year we hear about some “deadly” new strain of flu. The powers-that-be incessantly spread fearful propaganda about their dangers. So much so that vaccination has now become widespread from cradle to grave. Despite all the media hype, we know little about the long-term consequences of most inoculations being forced upon us today. We do know that some of these vaccines provoke illnesses they are supposed to be preventing. Meanwhile, what few are aware of as yet is this: Microchip implants have become so small now that they can be, and frequently are, injected direct into the human body via a hypodermic needle while a vaccination is being given. This is without consent. Many are injected into the bodies of newborn babies. There the implant remains. Thanks to its presence in the body, with the help of satellites, any implanted person can potentially be tracked anywhere on the planet, since these minute implants respond to low-frequency radio waves. Enough about these questionable high-tech practices. When it comes to prevention and treatment, I’ll opt for nature power every time. Simple herbs work better and are far safer. They keep me from being laid low by illness even when people all around me are dropping like flies. NATURE’S WAY If you are generally healthy, yet lead a stressful lifestyle, the occasional cold is simply your body’s way of getting rest and clearing out toxins. However, if you find yourself spending most of the winter with your nose in a handkerchief, then it is time to take preventative action. Both colds and flu are viruses. There are many plant friends that can help protect from them. Viruses cannot replicate themselves without entering your own cells and altering their function. If you can prevent a virus invading your cells, you will stop cold and flu in their tracks. Giving your immune system a boost for the colds and flu season is the key to doing this. Eat well—plenty of fresh vegetables and some low-glycemic fruit, and cut out all the packaged convenience foods. They are worthless when it comes to protecting or enhancing your health. AT FIRST SNIFFLE The moment you feel you may be coming down with something, it’s time to listen to your body. You might like to stop eating cooked food and go raw. In such circumstances, I often don’t eat anything at all—just take live, fresh organic juices like carrot, spinach, apple, celery, kale—whatever I have in the house or can pick up at the market. Animals stop eating when they feel unwell. So do children. The body needs all its strength to get rid of the invasion. Trust this. Boost your immunity by wrapping yourself in your favorite blanket, watch your favorite film or listen to music you like. Have a glass of juice or, if you prefer something warm, a bowl of tonic soup. Remember, your body is trying to clear itself of stuff that does not belong in it. Make time to let the clearing take place. GOOD OLD VITAMIN C Remember the discoveries of two Nobel Prize winners—back when the Nobel Prize still meant something: Begin by taking at least 4 to 8 grams of vitamin C a day. This may sound excessive, but if you are under-the-weather or your immune system needs a boost, you will soak up vitamin C like blotting paper. It’s worth remembering that we don’t make our own vitamin C like other animals. If we were goats, we would be making 5 grams of vitamin C per day or more for ourselves. The body simply flushes out any vitamin C it doesn’t need. If you find your bowel movements are loose, reduce the amount you are taking a little. You can rest assured that your cells are being adequately flushed in ascorbic acid. Look for a supplement that has bioflavonoids in it as well. And if you have a delicate tummy, go for a brand that’s “buffered.” Personally, I take 3 grams of Vitamin C 3 or 4 times a day when I feel a cold or flu threatening, until 2 days after all symptoms have disappeared. SWEET PROTECTION Astragalus is the root of the yellow vetch plant. Unlike many herbs, it actually tastes good. Creamy yellow, it’s a favorite among the Chinese for strengthening digestion, overcoming chronic weakness, and enhancing wound-healing. Astragalus brings deep strength to the immune system, increasing the number and quality of white blood cells used to fight infection. It even boosts the production of interferon. This is why it is often used with HIV and cancer patients whose immune systems have been undermined by chemotherapy or radiation. Astragalus is also an adaptogen, a plant which is often called a ‘medicine for well people’ that, taken over time, brings strength and support to the whole body. Three cups of astragalus tea a day helps ward off colds and flu, so long as you take it consistently every day during the cold season. Chinese medicine defines ailments as being either ‘hot’ or ‘cold’ and herbs as being ‘warming’ or ‘cooling’. Astragalus is a warming herb to be used with ‘cold’ illness. Use it for protection as well as an immune boost after any bout of cold or flu. Organic astragalus is increasingly available in herb stores dried and shredded. Bought from Chinese pharmacies and Asian markets, dried astragalus root looks like ice-lolly sticks. It is cheap and simple to prepare, and it makes a mild, sweet tea. Look for sticks which are long and thick, firm yet bendable with a few striations. They should have a sweet taste when you chew on them. DRINK ASTRAGALUS TEA I make enough for three or four cups at a time. This recipe can make a sweet chilled drink, but I prefer to reheat mine and drink it warm. Here’s how: Put 6 sticks of astragalus, 3 pieces of licorice root sticks and a 2 inch piece of fresh ginger, peeled and sliced thinly, into a saucepan (not aluminum or non-stick). Pour 1 ½ liters (just over 2 ½ pints) of cold water over the herbs and bring the mixture to the boil. Reduce the heat and simmer for 20 minutes. Take it off the heat and allow to stand for 10 minutes. Strain and keep in the fridge. (You can also buy astragalus herb tea in a packet, which you can prepare as you would a cup of ordinary tea.) ELDERBERRIES FROM THE GARDEN Elderberries too make an excellent healing tea. It has been shown in trials to help protect from infection. If ever you do succumb to flu or a cold, elderberry tea can shorten the length of time you are ill. If you are one of those people who tend only to be recovering from one illness when another hits, these wonderful berries can help break the chain and give you time to recover completely. The way it works against flu is fascinating: The flu virus breaks into healthy cells by piercing them with spikes on its surface. Elderberry appears to make these spikes useless, so defeating the virus before it has had a chance to do any damage. You can make your own Elderberry tea from the garden. Here’s how: Put 2 tablespoons of crushed fresh or frozen elderberries in a tea pot. Pour three cups of boiling water over them and steep for 5 minutes. Strain and drink. JAPANESE HELPERS Shiitake and Maitake mushrooms not only taste delicious, they contain excellent immune strengthening compounds, among them the compound lentinan. This phytochemical helps lower elevated cholesterol. It also boasts anti-aging and anti-tumor properties. You can take Shiitake and Maitake in capsules or as extracts, but I prefer eating the mushrooms themselves. I soak the dried mushrooms and put them in salads, soups and stir-fries. All of these will help you to ward off colds if you make them a part of your daily life. You won’t get their full benefits, however, unless you support your body with a good supply of all the nutrients it needs for good health. HOW TO LIVE A COLD-FREE LIFE 1. Cut back or eliminate completely cereal-based, grain-based and sugar-based carbs. 2. Eat a large, raw salad once a day. This is the best possible way of enabling your body to rebalance and rebuild itself, restoring metabolism to its peak level. Choose high-quality real foods. Shun all packaged convenience stuff. 3. Eat plenty of ‘high water’ foods. Your body is 70% water. For it to cleanse itself properly, it’s useful to make at least 50-75% of your daily diet high-water foods—fresh, low-glycemic fruit and vegetables—most of them eaten raw. This is one of the easiest stay-healthy guidelines to keep. If you are eating fruits or vegetables for breakfast and at least one big salad a day, it just about takes care of itself. 4. Don’t eat between meals. If you are truly hungry, have a piece of non-sugary fruit such as berries or some crunchy raw vegetables. Your system thrives when you give it time to complete the digestion of a meal before you put anything else into it. Four or five hours should elapse between lunch and dinner, otherwise digestion (never at its best when you are unwell anyway) can be incomplete. 5. Drink plenty of clean water—up to 3 liters a day if you have a cold or feel yourself coming down with one. Avoid coffee, milk, which is mucus forming, and alcohol. Instead, drink plenty of filtered water. Take advantage of the huge number of delicious herb teas now available. 6. Try sprinkling a handful of sage or eucalyptus (or a few drops of the essential oil) onto a bowl of hot water and inhale the steam to ease any respiratory difficulties—cover your head and the bowl with a towel to keep the steam in. Celebration Herbals Organic Astragalus Root Tea Astragalus is one of the most famous herbs used traditionally in China. The long oval leaves have a feathery appearance and the Astragalus puts forth handsome bell shaped flowers with pale yellow petals. The root, which is used in herbal preparations, has a yellowish white interior and faint sweet taste Buy Celebration Herbals Organic Astragalus Root Tea Celebration Herbals Organic Elderberry Herbal Tea The Elder is a legendary tree, considered magical and sacred in folklore and myths. Some herb manuals refer to it as the medicine chest of the country people. The Elder Tree produces creamy-white flowers in late spring which give way to bunches of juicy, purplish black berries in early autumn. Birds love Elderberries and will eat entire crops if given the opportunity, so harvesting must be done quickly. Buy Celebration Herbals Organic Elderberry Herbal Tea Mushroom Wisdom Super Shiitake Tablets Paradise Imperial Mushroom Blend is a Full Spectrum hot water extracted concentrated formula. It provides a complete full spectrum with active levels of polysaccharides in the balanced ratio nature intended without isolating, fractionizing or using toxic solvents, harsh chemicals or gases to ensure all active and synergistic constituents are present. Buy Mushroom Wisdom Super Shiitake Tablets

Leslie Kenton’s Cura Romana®

Fast, Healthy Weight Loss

Leslie Kenton’s Cura Romana® has proudly supported 13,000+ weight loss journeys over the past 12 years. With an overall average daily weight loss of 0.5 - 0.6 lb for women and 0.8 - 1.0 lb for men.

Yesterday’s Average Daily Weight Loss:

on the 26th of January 2021 (updated every 12 hours)

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for women
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Yesterday’s Average Daily Weight Loss:

on the 26th of January 2021 (updated every 12 hours)

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