integrative health

Many of the most beautiful meals will be found on the ageless aging table. The variety of colors, textures, tastes and culinary experiences which delicious natural foods offer to anyone with an interest in food preparation and a love of fine cuisine at the very least equals the best traditional cooking. Eating fresh foods rich in `life force' in a high-raw way of eating means that your taste-buds, sense of smell and aesthetic awareness of food become dramatically heightened so that the appreciation of all that you eat can be greater than ever before. From being someone who used to love fresh cream and rich sauces I've become infinitely more appreciative of the fine flavors implicit in ageless aging cuisine. And I love it. Not only because I look younger, feel better all round and have infinitely more energy than before, but because the experience of eating itself has become so much more delightful. Most of us eat far too much and we dull our senses and our appreciation of food in the process. Even the most subtle of Beethoven's late quartets begins to dull the senses when you have too much of it. So can too much food even if it is the very best. Ageless aging cuisine revives them. Put your kitchen scales away and forget the complex routine for preparing a béchamel sauce.  It’s not conventional directions that matter when preparing foods, it is a passion for the foods themselves – a feeling reflected in our passion for the earth and life itself.  It’s good because it tastes good.  Such passion, which is visual, visceral and luscious, becomes the inspiration that, in food preparation, leads you automatically to make certain choices.  Open wide your kitchen window.  Welcome in the breezes of experiment, wit and spontaneity.  Inside, you find the traditional meal of roast meal and boiled Brussels sprouts topped off with a piece of sticky toffee pudding replaced by something far more hedonistic: slivers of raw Pacific salmon, luscious garden-fresh salad, followed by a winter sorbet of cranberry and mint.  The real joy in eating fresh, light foods lies in their taste, their texture and the remarkable ability they have to bring excitement to a palate jaded by too many highly processed, unimaginatively seasoned or over-cooked dishes. sheer energy I look on food as a source of both delight and life-energy which is passed on to us from the earth.  I believe this energy needs to be preserved by not cooking food too much, by eating it fresh and by respecting its essential nature.  Food eaten this way becomes a medium through which we build our own vitality – energy to protect the body from premature aging and illness, to enhance good looks and to keep the mind clear.  It is the life-energy present in abundance in fresh foods and the clean, simple protein from fish, game, organic meat and poultry that makes these foods irresistible and helps us look and feel great. The most significant change to human diets in two million years began with the agricultural revolution, when man went from a carbohydrate-poor to a carbohydrate-rich diet.  The more that these carbohydrates have become refined in the past 300 years, the more problems they have caused us, not only in terms of burgeoning obesity worldwide but also in the development of the chronic degenerative diseases of civilization.   The thing to remember is that when you eat low-starch vegetables such as broccoli, spinach, asparagus and cauliflower, or proteins such as fish, meat and eggs, the levels of glucose in the blood (blood sugar) rise very slowly and modestly.  On the other hand, when you eat what are known as high-glycemic foods - starchy foods, simple carbohydrates, sugars - like a muffin, pasta, breakfast cereal or ice cream, blood sugar soars, then crashes as insulin is released in order to lower your blood sugar.  You can end up feeling hungry even though you've just eaten a meal, crave sweets and biscuits, and reach for a cup of coffee and a cake mid-morning just to keep going.  High insulin levels, by the way, suppress human growth hormone essential for healthy muscle tissue, making you look flabby and older. The most important foods are fresh non-starchy vegetables, fresh fruits, and proteins like meat, seafood, eggs and game.  A little unprocessed cheese is fine too and a few nuts and seeds.  Go for nothing but the best.  Here are a few guidelines: Choose natural whole foods – organically grown/raised if possible Your foods need to be as fresh as possible and eaten as close to a living state as you can.  This allows little time for the deterioration that occurs as a result of oxidation. All the foods you eat should be non-toxic and non-polluting to your body.  They should contain no synthetic flavours, colors, preservatives or other additives used to ‘enhance’ them cosmetically.  Stay away from convenience foods. Try to vary the foods you choose from day to day and week to week.  All through our evolution the human body has adapted to a wide range of foods offering a broad spectrum of nutrients. Use fresh garlic and herbs often.  They bring high-level support for cellular regeneration and immune support. Eat what you enjoy and enjoy what you eat.  Eating is one of life’s great pleasures – make it one of yours. make way for a new lifestyle Eating for ageless aging leads most people to a totally new way of living. You become more alert and more active. You will probably sleep less yet far better than before. This is because your whole system will be far clearer of toxicity than before and you will need less time for tissue repair and restoration than you do on a normal diet. You will also probably find that you are better able to deal with stress than ever. This way of eating provides you with high levels of potassium and rapidly restores the sodium-potassium balance in most people. This leads to increased resistance to fatigue and a greater feeling of calm stability day in day out. It may also set you slightly apart from your gravy-eating, hard-drinking friends and may even have them feeling slightly suspicious of you in the beginning. But it has been my experience that as soon as they find you are not trying to sell them anything - that you have a live-and-let-live attitude to whatever they do - they show a similar respect for your new lifestyle. In fact, the people who have been the most resistant to what you are doing and the most opinionated are very often the ones who are first to become intrigued about what an ageless aging lifestyle might offer them. And they are usually the ones with the energy and interest to carry it out. Day 1 RAW DISHES: melon; cauliflower and tomatoes mixed with red peppers and lettuce salad topped with Avocado Delight Dressing (see blow). COOKED DISHES: Steamed fish; wok-fried beans and peas; brown rice. Day 2 RAW DISHES: lamb's lettuce, celeriac and wild-herb salad topped with chopped egg dressing; fresh pears and plumped raisins. COOKED DISHES: Garlic Chicken Soup; steamed baby carrots and basil; young peas with mint. Day 3 RAW DISHES: mushrooms, watercress and chicory salad topped with Basil and More Basil Dressing; Mulled Stuffed Apples (see below). COOKED DISHES:  Fabulous Fish Soup. Day 4 RAW DISHES: `Sunburst' platter of avocado, beetroot, cos lettuce, mushrooms, tomatoes, celery and peppers served with raw humus (see below). COOKED DISHES: carrot and coriander soup; or venison burgers; Scottish oatcakes; Pineapple Blackberry Frappe. Day 5 RAW DISHES: `Jungle Slaw' salad made from cabbage, tender green beans, carrots, spring onions, red or yellow pepper and almonds served with a citrus dressing. COOKED DISHES:  Lightly grilled salmon and steamed green beans. Day 6 RAW DISHES: gazpacho; pineapple salad stuffed with orange, mango, papaya and strawberries and topped with coconut. COOKED DISHES: Hand Made Sausages (see below). Day 7 RAW DISHES: `Sandstone Loaf' made from carrots, lemon juice, almonds, pumpkin seeds, tahini and herbs; apple and ginger salad; home made blackberry sorbet. COOKED DISHES: Flax Crackers (see below) with humus. small meals For breakfast - or for that matter instead of lunch or supper when you want a small meal - you can't do better than a bowl of fruit muesli. If you have never tasted real muesli (and it bears no resemblance to the flaky sweet stuff you can buy on the shelves of supermarkets) you have a real treat ahead of you. Fruit muesli was the invention of Swiss physician Max Bircher-Benner who devised it as the perfect light meal. It is a delicious and easy-to-digest completely uncooked dish which can contain all of the essential vitamins and minerals, and which is an excellent source of high-quality complete proteins and essential fatty acids. It can provide you with sustaining energy but will never lie heavily in your stomach. And it can be made low in calories. Real muesli (often called Birchermuesli after its inventor) is not a grain-based but a fruit-based dish with only a very small quantity of top-quality fresh wholegrain flakes in it. It is usually made with apples and oats but there are so many varieties which you can make, calling on whatever fresh or dried fruits and whatever kinds of grains, nuts and seeds you have available, that you could quite literally eat it twice a day all the year round and never get tired of it. Children absolutely adore Birchermuesli both as a complete breakfast and as a sweet after a main meal. A small bowl of muesli in the morning will keep you going all the way to lunch with none of the `elevenses slump' that has many people reaching for a cup of coffee and a pastry or a chocolate bar. It is also an excellent food to eat in the evening since it is so easy to digest that it never interferes with sleep. I do a lot of traveling and for many years I dreaded having to stay in hotels because the food available in so many hotel dining-rooms is so poor. I have got into the habit of carrying with me a small `muesli bag' with a hand grater in it plus some grain flakes and minced nuts and a small bowl so I can make my own breakfast or supper whenever I want and not be forced to eat what I don't want just because there is nothing else. Here is the basic recipe: bircher muesli For each person you'll need: I level tablespoon rolled oats soaked in 4 tablespoons water I heaped tablespoon raisins or sultanas I tablespoon lemon juice 3 tablespoons natural unsweetened yogurt I large apple ½ banana I teaspoon raw honey (if desired) or pure stevia to taste I tablespoon minced hazelnuts and almonds or other mixed seeds and nuts I pinch cinnamon (if desired) Soak the rolled oats and raisins in water, preferably overnight. This begins to break down the starch present in the grains and turn it into natural sugar so it is easily assimilated. If you have no time to soak the grains then simply mix with the water (you will need slightly less water in this case) and carry on immediately. Wash the apple(s) and remove core and stem but don't peel. Then, using a stainless-steel hand grater or a food processor, grate the apple into the mixture and, stirring, add lemon juice to protect it from discoloring. Cut the banana into small cubes, add to the mixture with the honey (if desired) and mix with yogurt. Sprinkle the top with the minced nuts and a little cinnamon if you like. Instead of rolled oats you can use other cereal flakes such as barley, millet or buckwheat. These are available from wholefood shops. I find I don't usually add honey to my muesli because it is so beautifully sweet already, thanks to the soaked grains and fruit. You can also make muesli with soft fruit such as strawberries or raspberries, loganberries, red and black currants, blackberries or blueberries as well as with apricots, cherries, peaches, plums or greengages. Or you can mix your fruits together. Also you can make the muesli from dried fruit which has been soaked for twelve hours or overnight in spring water. But make sure you get sun-dried not sulfur dried fruits to which no glucose has been added (it is commonly added to figs for instance) or you can end up with a gastrointestinal upset. seasoning and spices Make use of all of the wonderful culinary herbs that are available: And the list of seductive possibilities seems almost endless: caraway, fennel, dill, chervil, parsley, lovage - the Umberiferae; summer savory, marjoram, the mints, rosemary, and thyme-the labiates, which have a strong aroma and are particularly useful for seasoning; the Liliaceae such as garlic, onions, chives and leeks; and three of my favorites, basil and tarragon and horseradish. Herbs have a special role to play in any ageless aging regime. They contain pharmacologically active substances such as volatile oils, tannins, bitter factors, secretins, balsams, resins, mucilages, glycosides and organic vegetable acids each of which can contribute to overall health in a different way. The tannins, for instance, which occur in many common kitchen herbs, are astringent and have an anti-inflammatory action on the digestive system. They help inhibit fermentation and decomposition. The secretins stimulate the secretion of pancreatic enzymes - particularly important for the complete breakdown of proteins in foods to make them available for bodily use. Organic acids have an antibiotic action and are helpful in the digestion of fats and the bitter factors, which are found in good quantity in rosemary, marjoram and fennel. They also act as a tonic to the smooth muscles of the gut and boost secretion of digestive enzymes. Use herbs lavishly in your meals and you will find you can create the most remarkable combinations of subtle flavors and aromas. drink yourself younger Coffee, although not completely forbidden on any serious program of ageless aging, is not something to drink daily. The occasional cup after dinner is not likely to do much harm. More than that and you are really undermining your potential for age-retardation not only because it contains mutagenic and carcinogenic compounds which cause oxy-stress and free radical damage but also because regular coffee tends to make cadmium (one of the heavy metals) build up in your system and can interfere with proper pancreatic functioning. It also leeches calcium from the bones. Tea is OK in moderation - no more than a cup or two a day - but there are other drinks which are not only good for you, they can be highly enjoyable as well. Alcohol is another substance you want to go easy on. Not only is it very high in calories yet practically worthless in terms of the nutrients it supplies, it also causes your liver to produce one of the most potent cross-linkers known - acetaldehyde. A glass or two of wine can be easily accommodated. More than that as a daily intake is likely to seriously undermine your effort. And make sure it is good wine. The run of the mill vin de table is full of toxic substances which your cells can do without. You'll find some delicious mixtures of herbs in ready-made tea bags if you comb through a few delicatessens and healthfood stores. Some of my favorites have names like Cinnamon, Rose, Almond Sunset, Creamy French Vanilla, and Red Zinger. They are great to drink for pleasure and refreshment the way most people drink coffee and ordinary tea. But there are others which are quite wonderful simply because they affect the body in specific ways. Lemon verbena, for instance, is a refreshing sedative, chamomile soothes the digestive tract, and both horsetail and solidago (goldenrod) are excellent natural diuretics. The teas I like best just before bed are orange blossom, which you make by boiling a few blossoms for 2-3 minutes in two cups of water, red bergamot and lemon peel, all of which are natural sedatives. This last tea comes from an Italian tradition. You make it by peeling the outer yellow skin off a lemon (which has been washed well) with a potato peeler. Pour boiling water over this and let steep for 5 minutes. Then strain and drink. a few recipes to play with Avocado Delight Dressing 1 avocado, peeled and stoned Juice of 1 lemon Juice of ½ orange 1 small onion, chopped finely 1 garlic clove, chopped finely Handful of fresh herbs – mint, parsley or basil Freshly ground black pepper to taste Blend all the ingredients in a food processor or blender and serve. Italian Herb Dressing 100ml extra-virgin oliv oil 3 tbsp fresh lemon juice 1-2oz fresh basil, chopped 1 tsp Marigold Swiss Vegetable Buillon or Rapunzel Organic Vegetable Bouillon Powder Freshly ground black pepper to taste Mix all the ingredients in a food processor until smooth, adjusting the flavour as necessary. Garlic Chicken Soup (serves 1) 150g lean, skinless chicken breast, but into small cubes 1 tsp fresh chopped garlic 1 level teaspoon Marigold Swiss Vegetable Bouillon or Rapunzel Organic Vegetable Bouillon Powder 2 teaspoons chopped parsley and/or ½ teaspoon lemongrass or ½ teaspoon mild curry powder 180 ml water Place all the ingredients in a saucepan and bring to the boil.  Simmer for 3-5 minutes and serve. Fabulous Fish Soup (serves 1) 360ml water 1 teaspoon Marigold Swiss Vegetable Buillon or Rapunzel Organic Vegetable Bouillon Powder ½ tsp fresh chopped garlic ½ tsp chopped onion 1 tablespoon fresh chopped basil or ½ tsp dried basil 1 cup broccoli 150g white fish ¼ tsp paprika Himalayan or Malvern salt to taste Pepper, to taste Put the bouillon powder, water, garlic, onion and basil in a saucepan and bring to a simmer.  Add the broccoli and cook for 5 minutes with the lid on.  Place the rish on top of the broccoli and sprinkel with paprika, salt and pepper.  Put the lid on and cook for another 5 minutes. Raw Humus 2 cups sprouted chick peas Juice of 3 lemons 1 tsp Marigold Swiss Vegetable Buillon or Rapunzel Organic Vegetable Bouillon Powder 1 clove garlic, finely chopped 3 tbsp tahini 3 tbsp chopped spring onions or chives Water to thin if too thick Put the ingredients, except the onions or chives, in a food processor or blender and blend thoroughly.  Top with the chives or onions. Hand-made Sausages 350g lean minced pork, chicken, lamb, beef, venison or wild boar 1 tsp Himalayan or Malvern salt, to taste 2 tbsp gram flour (chickpea flour) 4 cloves garlic (optional) 2 tablespoons chopped fresh parsley, coriander or sage ½ large onion, finely chopped Combine all the ingredients in a big mixing bowl and ix thoroughly with your hands.  Refrigerate until well chilled then separate into patties and cook in an oiled skilled until crunchy on the surface and cooked through. Flax Crackers 240g faxseed meal (or buy whole flaxseeds and grind them) 240ml water 30ml tamari or Bragg’s Liquid Aminos or Soy Sauce Himalayan or Malvern salt, to taste Fresh minced herbs A little chopped garlic Ginger, chilli powder, or cayenne pepper (optional) Combine the flaxseed meal with the water and let it soak for 1 ½ hours.  The water will change to a sort of gelatinous state.  Add a little more water if necessary, you want it to be gooey but not too runny or too thick.  Add the tamari, salt, herbs and garlic (or other flavourings).  Blend together.  Spread the mixture out, about 1/8 inch thick, and cut into squares.  Carefully lift the squares onto a wire mesh and bake in a slow oven until crunchy.  You can also make them in a dehydrator - dehydrate them for 4-6 hours, turn the mixture and dehydrate for a further 3-4 hours. Mulled Stuffed Apples (serves 2) Most of the nutritional value of an apple lies in its skin, or just below it, so wash apples well but don’t peel them. Softish apples are best for this recipe as their insides have to be scooped out. 100ml grape juice or red wine ½ tsp cinnamon 2 cloves ¼  tsp nutmeg 1 crushed white cardamom pod ¼ tsp allspice 75g blanched almonds 2 large apples Squeeze of lemon juice handful dates or raisins ‘Mull’ the grape juice or wine by putting it in a bowl with the spices and leaving for at least an hour.  Discard the cloves and cardamom and blend the remaining mixture with the almonds in a food processor or blender.  Slice the tops off the apples and keep them.  Remove the cores, saving small pieces to plug the bottoms.  Scoop out the apple pulp, leaving a shell about 1cm thick. Lightly blend the pulp with the juice and the almond mixture until smooth, adding a squeeze of lemon juice.  If the mixture is not thick enough, add a few more ground almonds.  Chop the dates or raisins and fill the apple shells with the dried fruit and almond mixture.  Replace the ‘lids’. Or, make stuffed apples with apple sauce and blackberries.  Blend the apple pulp with a little lemon juice, stevia and spices then combine it with the blackberries and spoon into the apple shells. Pineapple Blackberry Frappe This makes a wonderfully refreshing dessert as it stands, or it can be chiled to serve as a cool sorbet on hot summer days. 2 cups fresh pineapple chunks ½ cup blackberries Juice of ½ lime Place all the ingredients in a blender and liquidise.  Serve immediately.

In my mid-twenties, while searching for my own healing, I was blessed with friendship from some of the world’s finest physicians. These were men and women who had turned away from what they had been taught in medical school: Namely, that people need to be treated with drugs. They worked differently. They taught me that the power of healing always comes from within, thanks to the healing powers of Nature. These special physicians spent many days showing me how to prepare delicious, life-enhancing organic salads and juices, amongst hundreds of other things. I remain infinitely grateful for all they taught me. It changed my life. I keep getting requests from you all to write about some of the things I know, and how anyone can apply them to their own life. So let me begin with raw, organic juicing. LIFE IS THE SECRET Drinking raw juice is far more than the latest craze to hit a public grasping for its next quick fix. The dynamic lift, clean refreshment and sustained energy you get from drinking fresh juice is not an indulgence. And how to make and use these juices correctly is still one of life’s best kept secrets. As you begin to incorporate freshly-extracted, organic, raw vegetable and fruit juices into your life, wonderful changes begin to occur. At first you’ll notice the lift that just one glass of fresh juice can give you, especially if you drink it first thing in the morning on an empty stomach. Your head clears. Your abdomen tightens. Your finger tips tingle. A few weeks down the road, you are likely to discover more energy, sharper thoughts, greater concentration, even a different outlook on your life. If you’ve never experienced a juice high, it’s time to buy a juicer, and get started. What’s the secret behind all this? Life is the secret—the most profound mystery in the universe. Raw organic foods and juices are bursting with life force. They are the perfect fuel for the body—easily assimilated and supplying a full range of essential minerals, nutrients and the power of living plants. That's all there is to it. REGENERATION AND RENEWAL Fresh fruit and vegetables are excellent foods. Most of our energy is derived from the food we eat. But the body has to break down and digest most foods before we can derive nutritional benefit from them. By extracting the juices of fruits and vegetables, you provide the body with an excellent source of nutrition that is virtually pre-digested, so it can be absorbed into the system in a matter of minutes—with a minimum expenditure of our own energy. There is nothing in raw juice that your body cannot make use of and, therefore, nothing that it need work hard to expel. Instead, the body can concentrate on getting rid of old waste. Raw juice helps the body detoxify itself, restoring its chemical balance. It creates an ideal environment for physical regeneration. However, it must be said that raw juicing will not bestow its blessings on you if you are still eating the standard western diet of convenience foods full of grain-based carbs and sugar. (Download my free book Healthy and Lean for Life from the home page of www.curaromana.com to learn about the best way to eat.) WHEN YOU NEED HELP What fascinates me is the way specific combinations of fruits and vegetable juices have specific therapeutic properties to offer help with common issues that we struggle with—from hair loss and insomnia to depression and prostrate trouble. Let me share with you a few juice recipes designed to help some common challenges. CLEAR FATIGUE One of the underlying causes of fatigue, particularly in women, can be iron depletion. Spinach juice is a far better way of boosting iron levels than taking tablets, which tend to be constipating and are poorly absorbed. The iron in natural foods and juices, including all our green leafy vegetables as well as in poultry, liver and molasses, is highly bio-available. This means your body has no trouble making use of it. Remember that replenishing the body’s essential nutrients takes time, so be prepared to work with organic foods and juices for several weeks before you start to see lasting results. Magnesium is another important mineral when it comes to fatigue. Low intracellular magnesium makes the body very prone to infection, food allergies and chronic illness. Good sources of magnesium are dark green vegetables, seaweeds, molasses, fish and organic raw nuts. DANDELION PLUS 4 or 5 carrots A handful of dandelion leaves 1 bulb fennel Juice as usual, then squeeze a tablespoon of lemon juice to the mixture. GREEN ZINGER 2 leaves kale or beetroot tops or a handful of spinach 4 or 5 carrots A small handful of parsley HI MAG 4-5 carrots 2 florets of broccoli 2 leaves dandelion, beetroot tops, spinach or kale Juice and season with a twist of lemon and a pinch of salt. HANGOVERS There is an art to hangover management. The key to it is looking at detoxification as the other side of the intoxication coin. All drugs provoke a strongly acidic reaction in the body, which causes the symptoms of a hangover, and the first step to recovery is to correct the body's chemical imbalance. Plain old carrot and apple juice is effective for re-balancing, and it's easy to take when you're feeling weak. By incorporating beetroot juice, you will greatly assist the repair of any possible damage done to your liver and kidneys. The inevitable consequence of over-indulgence is waking up dehydrated and nauseous, with a brain that feels like it’s banging against the side of your head each time you move. You need to replenish bodily fluids, nourish exhausted muscles and get your head together. Fruit juice is strongly indicated. Citrus juices, being full of natural sugar vitamin C, are an immediately effective remedy, but they may be a bit harsh if your stomach is delicate. Watermelon, being exceptionally mild, is an ideal substitute if you happen to have some. APPLES & PEARS Apples and pears are closely related. They make a sublime combination when juiced together. 2 pears 2 whole apples Juice as usual and drink straight away as this juice oxidizes very quickly. VIRGIN MARY A Bloody Mary without the vodka, the flavor of this refreshing tomato-based cocktail benefits from a few drops of Tabasco. (Add a clove of garlic and it becomes a Vampire Mary; a fresh jalapeno or other hot green chili pepper turns it into a Scary Mary.) 2 ripe tomatoes 2 carrots 1/2 a beetroot 1 stalk celery 1 cucumber BERRY MELON Berries combine well with melons. The array of flavors gives lots of scope for experimentation. Try Cantelope & Raspberry, Honeydew & Blackberry or the classic Watermelon & Strawberry: 1 slice of watermelon, 3cm wide and cut into chunks to fit your juicer 6 strawberries, washed and with their green stalks removed (In hot weather, a good tip is to freeze your berries before juicing them.) HAIR LOSS You may have been genetically programmed to lose hair, but that doesn't mean it has to happen. There’s a great deal you can do to prevent hair loss, to slow it down dramatically, and in many cases to stop it altogether. Eat foods that are rich in the sulfur amino acids, L-methionine and L-cysteine. Eggs are a wonderful source so devour them with enthusiasm. When it comes to protection from hair loss, cabbage is a real help too. You must also cut out the foods that work against you stopping and eliminating hair loss. Sugar in any form is a killer. Stop eating it altogether. Use a good tasting real stevia in its place. So are the grains and cereals—breads, biscuits and pasta. Eat foods rich in PABA, inositol and choline, such as organic liver, spinach, grapefruit, and raw nuts. Consider adding vacuum-packed flax seeds to your diet. You can grind them in a coffee grinder and sprinkle them on salads or soups. You can also add them to your juices. Finally, the alfalfa has long been believed to stimulate hair growth, particularly in its sprouted form. ALFALFA—FATHER OF ALL JUICES The word alfalfa means ‘father of all grains’ and when it comes to hair health you can't do better than alfalfa sprouts and carrot juice. 4-5 carrots 1 cup alfalfa sprouts Optional: chopped parsley Juice as usual, top with some chopped parsley and drink. GINGER’S BEST cantaloupe melon ¼ inch slice root ginger 1 lime (peel, leaving pith) PARSNIP PERFECT Parsnips, also known as anemic carrots, are well known for their ability to strengthen hair, skin and nails and can protect against hair loss. 2 parsnips 3 carrots 1 beetroot Ease yourself gently into raw juicing. If the juices you make don’t taste sweet enough to you at the beginning, add a good quality stevia to taste. There are a lot of so-called “natural” stevia products which are gross distortions of the natural stevia. I have found that they give a lot of trouble to many people. Avoid them like the plague. (Aaron please put check out my video on this issue and give the link to it here) When it comes to the very best stevias (it feels like I have tried them all), below are the crème de la crème. BEST LIQUID STEVIA Wisdom Natural, SweetLeaf, Liquid Stevia, English Toffee Sweet Leaf liquid stevia with all natural flavors is convenient and easy to use. As a supplement, add this nutritious stevia to water, tea, coffee, milk, sparkling water, protein shakes, plain yogurt or anything else you can imagine. It comes in many different flavors including lemon but English Toffee flavor is the best by far. Order Liquid Stevia from iherb BEST GRANULATED STEVIA Spoonable Stevia by Stevita uses only stevia extract with at least 95% pure glycosides (extremely sweet tasting ingredients of the Stevia herb leaves), and a little erythritol, a crystal granulated naturally produced filler found in fruits, vegetables and grains. It is best for baking and sprinkling Order Stevita from iherb

These days we treat aphrodisiacs as folk fantasy. Don’t be deceived. The biochemistry of certain plants like ginseng, dang quai, fennel and wild yam, as well as certain essential oils, are known to bring powerful sexual regeneration to the body and to intensify libido. It is your own individual response to specific herbs that is the key to aphrodisiacs. Loss of libido or impotence can have many different causes. So when turning to herbs for help in the sexual arena, you may need to experiment a bit to find which plants work best for you. But watch out. It is not only easy to create an experience of intense desire; it can be just as easy for a woman to end up fertilized by the results of it. Wings Of Desire Sexual impotence or a loss of ability to maintain a full erection affects most men at some time in their lives. It can be a result of feeling unwelcome, afraid of one’s own power, or experiencing a sense of inadequacy or depression in your life. Such things reflect themselves in the behavior of the body. With real awareness of how each partner feels and with patience and consideration, psychologically-caused impotence will often clear by itself. But many difficulties with maintaining erection are biochemical in nature. In men over the age of 35, it can happen during periods of prolonged stress, after illness, or simply as a result of having lived for too long on convenience foods, so that your body has become depleted in essential minerals, trace elements and vitamins—so that some of its metabolic processes no longer work properly. The first step is to detoxify your body by doing an herbal cleanse. Then change the way you live. Eliminate processed foods. Eat lots of fresh vegetables and clean sources of protein such as fish, organic meats and poultry as well as eggs, or only organic tofu made from soya beans that have not been genetically engineered. It is important, too, to throw out margarine and all highly processed oils. Replace them with extra virgin olive oil, organic coconut oil and good old butter from grass-fed cows. Include a teaspoon of top quality omega 3 fish oil each day. This is important. For, if you do not have a good supply of these essential fatty acids, you will not produce the hormones necessary for sexual potency. Male Potency There are a several useful plants for enhancing sexual energy and intensifying erection: Ginkgo biloba not only boosts the flow of blood to the brain and enhances memory; it can also increase circulation to the penis, potentizing iffy erections. The best way to take it for this purpose is in the form of a concentrated 24% standardized extract capsule, once or twice a day. Do not take more, since in large quantities, gingko can cause loose bowels, nervousness and irritability. One research project gave men 80 milligrams of such an extract three times a day, and got good results. It not only cleared impotence, it also lifted the depression which often accompanies it. You can also use a ginkgo tincture: 1 teaspoon in a little water twice a day. Fava beans—Vicia faba—can have an astounding effect on erection. The first written record of this food having sexual connotations came from ancient Rome, where Cicero used it to heighten his own passion. Fava is the best natural source of L-dopa. This chemical (which is also used to treat Parkinson’s disease) intensifies erections in some men. That is how fava got its reputation as an aphrodisiac. One way to use fava is to make soup from them. Siberian ginseng—Eleuthrococcus senticosus—is a natural MAO inhibitor. It helps lift depression and improves libido in both men and women. It also helps overcome long-term fatigue. You can take it as an extract daily. Its effects build slowly over weeks and months. This adaptogen is an excellent restorative for the whole body. Women In Love When libido flags in women there are many herbs that can help revive it. Wild Yam—Dioscorea villosa—restores libido so successfully in most women that I would not advise you to use it unless you have a sexual partner. You can take the tincture—½ -1 teaspoon in water twice a day—or as a dried herb in capsules, 4-6 capsules a day. I have known women to take 10 capsules a day, but less than this works very well for most. American Ginseng—Panax ginseng—is as good a raiser of libido in women as it is in men, despite the assumption that it is a male plant. It is particularly useful in post-menopausal women. Drink it as a tea three or four times a day. Fennel—Foeniculum vulgare—is replete with plant steroids. In animal experiments it raises the libido of both males and females. You can take it as a tea. Bruise a teaspoon of fennel seeds and pour 2 cups of boiling water over them. Steep for 5 minutes, strain and drink. Caution: Do not use fennel oil on your body when you are pregnant, as it can cause miscarriage. Other simple herbs which you can add to your foods that have a reputation for enhancing libido are parsley, fenugreek—great to sprout and eat in salads—ginger, and anis (Pimpinella anisum). Even coca from which chocolate is made carries mild aphrodisiac power. Essential oils help with libido on the night. Massage your body and that of your partner with a carrier oil such as sweet almond oil or apricot oil to which you have added one of the aphrodisiac essences: clary sage, ylang ylang, rose, or jasmine. This is for external use only. Powerful stuff—you need only 1 drop of an essential oil to each teaspoon of carrier oil. A capsule of vitamin E squeezed into the oil when you mix it helps keep it fresh longer. Here are some products you might find useful: Carlson Labs, The Very Finest Fish Oil, Lemon The finest of fish oils from deep, cold ocean-water fish. Bottled in Norway it has a refreshing natural lemon taste. Take by the teaspoonful, mix with foods, even try it on salads. This product is regularly tested (using AOAC international protocols) for freshness, potency and purity by an independent, FDA registered laboratory and has shown itself to be fresh, fully-potent and free of detrimental levels of mercury, cadmium, lead, PCB's and 28 other contaminants. Buy Carlson Labs, The Very Finest Fish Oil, Lemon Now Foods, Ginkgo Biloba NOW Ginkgo Biloba is grown and extracted under the highest quality standards and is standardized to min. 24% Ginkgoflavonglycosides and min. 6% Terpene Lactones, including Ginkgolide B, the most significant fraction, and Ginkgolides A, C and Bilobalide. Order Now Foods, Ginkgo Biloba from iherb Now Foods, Ginkgo Biloba Extract Supports Cognitive Function 24% Standardized Extract With Gotu Kola and Eleuthero GMP Quality Assured A Dietary Supplement Vegetarian Formula Order Now Foods, Ginkgo Biloba Extract from iherb Bob's Red Mill, Fava Beans For over 5,000 years, Fava Beans have been enjoyed as a delicious source of protein, fiber and iron. Similar in taste and texture to lima beans, they are one of the most flavorful and meaty beans around. Bob's Red Mill Fava Beans have been naturally blanched to remove the unsavory skins. They're excellent for soups, dips, and a wide variety of other dishes. Order Bob's Red Mill, Fava Beans from iherb Dragon Herbs, Siberian Ginseng, Super Potency Extract This is a potent formula, made from the finest Chinese herbs, to enhance your adaptability and daily Qi. Order Dragon Herbs, Siberian Ginseng Extract from iherb Herb Pharm, Wild Yam To assure optimal extraction of Wild Yam's bioactive compounds, the rhizomes are hand-harvested only in late autumn, are carefully shade-dried and are then thoroughly extracted. Our Wild Yam is never fumigated or irradiated. Order Herb Pharm, Wild Yam from iherb Nature's Way, Wild Yam, Root Capsules Health & longevity through the healing power of nature—that's what it means to Trust the Leaf. Wild Yam (Dioscorea villosa) was historically offered as "colic root" and used in herbal remedies for gastrointestinal irritations. In recent years it has become popular for women's health. Our Wild Yam is carefully grown, tested and produced to certified quality standards. Order Nature's Way, Wild Yam, Root Capsules from iherb Triple Leaf Tea, American Ginseng, Caffeine-Free American ginseng (Panax quinquefolius) has long been a popular herb. Modern research confirms both American and Asian ginsengs contain ginsenosides and supports their long history of use. American ginseng is considered less yang than Asian ginseng (Panax ginseng). For this reason, Chinese herbalists valued American ginseng for regular long-term use. Native Americans in North America first used this herb in similar ways to Chinese herbalists. In the 18th century, it became popular in America, and began being exported to China. Today, a large amount of the American ginseng grown in North America is exported to a large amount of the American ginseng is exported to Asia. 100% pure American ginseng root sets this tea apart from other ginseng tea blends, creating a delicious tea with the maximum amount of this marvelous root. Order Triple Leaf Tea, American Ginseng, Caffeine-Free from iherb Frontier Natural Products, Organic Whole Fennel Seed A graceful plant, fennel is an aromatic, hardy, perennial with golden yellow flowers and feathery leaves. Also known as garden fennel, this plant's botanical name, Foeniculum vulgare, comes from the Latin for "fragrant hay", it is a member of the Apiaceae family--along with anise, caraway, coriander and dill. Fennel seeds are small, oval, and grooved. They resemble caraway seed (though less curved) and smell and have a lemony anise taste. Fennel was well known as a food, flavoring and medicine in ancient China, Greece, India and Egypt. Since Roman times it has been used as a diet aid and to overcome hunger during fasts. In fact, its early Greek name, marathron, comes from maraino, which meant "to grow thin." The Roman emperor Charlemagne popularized the use of fennel seed in Central Europe, and the ancient Saxons included the seed in their list of nine sacred herbs used to combat the nine causes of disease. Order Frontier Natural Products, Organic Whole Fennel Seed 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.

Our world is full of energy thieves. Excessive noise, environmental poisons in our air, water, food, chemicals we come in contact with to which (often unbeknownst to us) we may be sensitive or allergic, eating junk foods, even changes in the weather. All these things can drain us of energy. A well functioning immune system is dependent on your body’s ability to clear itself of the destructive chemicals we encounter every day in the foods we eat, the air we breathe, the water we drink - even from the plastics we store or microwave our foods in. Here are just a few of the energy-stealing environmental hazards the body has to clear, if you are to sustain high levels of energy and to resist illness and premature aging: antibiotics cleaning solvents cadmium and lead in cigarette smoke mercury from fillings in teeth aluminium from anti-perspirants, pots and pans and antacids lead solder from canned foods oestrogens from oral contraceptives and HRT anabolic steroids non-steroid anti-inflammatory drug contaminated foods solvents like formaldehyde, acetone and toluene pesticides and herbicides: DDT, DDB, dioxins, halogenates like PCB and PCP which act as oestrogen mimics and screw up our reproductive systems A major issue in energy-making is to keep your body clean - inside and out. This way you help protect yourself from the damage which toxic substances in our environment can cause. To guard itself, your body stores much of the damaging waste it picks up in your tissues - particularly in fat cells. Any kind of stored waste or toxicity suppresses vitality and immunity. heavy work for your liver The organ at the center of clearing the body of environmental pollutants is the liver. When your liver is working well and is not overburdened with potentially destructive elements, your body remains clean, your immune system is free to function well, and your energy levels can soar. When the liver is not working well, neither is the immune system. The liver, which manufactures important biochemical factors the immune system needs, helps produce lymph, and plays an important part in clearing the blood of cellular rubbish, yeast, bacteria, and other negative micro organisms. Good liver function is central to an experience of high energy. Damage to the liver and poor liver function is invariably present when someone has Chronic Fatigue Syndrome, or Epstein Barr Virus, as it is when there is an overgrowth of Candida albicans. When your liver is poorly functioning all sorts of problems show up - many of them symptoms for which the average doctor has no explanation and no safe effective treatment for: depression, confusion, constant fatigue, numbness in hands and feet, headaches, aches and pains, sweating, and impaired function of the nervous system. Any good practitioner of natural medicine will tell you: at the core of every person with chronic low energy is an over-taxed, under-functioning liver. Experts often refer to it as a sluggish liver or a congested liver. Unfortunately a sluggish or congested liver can be tough to identify using standard medical tests, which examine serum bilirubin and other things like GGTP, LDH and AST. Often physical damage to the liver has occurred before poor functioning of the liver shows up in these tests. Nutritionally orientated doctors prefer therefore to measure serum bile and to establish how quickly your liver clears a specific substance in order to determine how well your liver really is working, long before serious damage has taken place. If you are chronically tired, with or without such tests you can be pretty sure you need to take steps to protect your body from pollutants as much as possible and give your liver some extra support to do its job well. Here’s how: environmental protection & liver support If you use paints or solvents always wear a mask If you smoke, stop; if others around you do stay away from them. Always chose biodegradable cleaning products and forget the chlorine bleaches. Avoid as many environmental pollutants as possible. Don’t cook foods in plastic containers in a microwave. Explore having the amalgam fillings in your mouth replaced with safer alternatives. Stay away from all drugs - prescription and otherwise - unless they are absolutely necessary. Exercise moderately but regularly - long walks are a great way to energize liver functions. Grow your own foods in the garden organically and go on a 2 day fresh juice fast or fruit fast, or a 10 day high raw regime every three months. look after your liver For lasting energy, this is a must. Without a top notch liver it will always elude you. How do you get your liver to function well? Follow the guidelines above. Also, avoid drinking alcohol so long as your energies are depleted or unstable. Even once your energy has been restored, it is a good idea to be careful about how much alcohol you consume. It is better to take alcohol in small quantities only and periodically rather than every day. If you really value a high energy way of life you might consider replacing it altogether with other things you enjoy - like dancing for instance, or laughing, or making love. When you do drink alcohol, support your liver using the special liver helpers listed below. They can also be useful in improving sluggish liver function while energy levels are still low. natural liver support Take anti-oxidant nutrients: a good multi-vitamin supplement taken for several weeks or months can help the liver more easily handle the elimination of toxicity and heavy metals. Try milk thistle: this plant (Silybum marianum) is rich in bioflavinoid compounds with powerful protective and anti-oxidant properties - many times more powerful than Vitamin C and Vitamin E. A supplement of clean milk thistle enhances detoxification, increases the liver's capacity to neutralize and detoxify harmful chemicals and heavy metals and protect the body’s natural anti-oxidant enzymes from damage. Nutritionally orientated doctors recommend between 80-200 mg of milk thistle three times a day. Use lipotrophic agents: compounds such as choline, betaine, l-methionine, and l-cysteine are known as lipotrophic agents - that is they help promote the flow of bile and the breakdown of fats in the body. Lipotrophics increase the levels of a couple of important liver elements - S-adenosylmethionine (SAM) and glutathione - a super detoxifier and protector from free radical damage. They are used to treat lots of liver disorders - from cirrhosis and chemically caused liver damage, to hepatitis - naturally. Exercise regularly: moving the body gets a good flow of blood through the liver and activates its functioning. It doesn’t have to be a lot, but it will make an enormous difference to how your body functions. under the weather Next time you feel out of sorts and somebody suggests it might be the weather, don't scoff. Weather changes can also steal our energy. Age old beliefs that "ill winds" bring sickness, odd behavior and general misery have been well supported by studies from all over the world correlating the presence of a high level of positively charged ions in the air, or an absence of negatively charged ions, with such phenomena as increased suicide rates, crimes and various illnesses including migraine, rheumatism, and nausea. This can be the result of ill winds blowing such as the Foehn in the Alps, the Sharav in the Middle East or the Chinook in America's Rocky Mountains. Our modern concrete office buildings, furnished with synthetic materials and artificial air-conditioning, also lack negatively charged air ions. If you work in such an environment, speak to your boss about how much he can decrease absenteeism amongst his employees by installing air purifiers and ionizers. light up for energy Light matters for energy too. When you don’t get enough full-spectrum UV light entering the eyes in winter or when you are constantly indoors, some people experience big drops in levels of melatonin - an important brain hormone which regulates our body clocks and influences our moods. This can lead to a condition known as Seasonal Affective Disorder or SAD. Your energy seems to drain away and you get depressed, or suffer disturbances in sleep and appetite. The remedy? Try exposing yourself to plenty of full spectrum light artificially, if it is too gloomy to get under the real sun. Next time you replace a lighting fixture in your home or buy a desk lamp, go for one which uses full spectrum tubes. If you suffer greatly from light deprivation consider buying a full-spectrum light box. Studies have shown that exposing SAD sufferers to full spectrum light by having them sit in front of a light box for several hours a day lifted the spirits of 60 to 80% of the people tested. heavy metals and hard work There are other environmental energy thieves to be wary of, such as heavy metals like lead, aluminum, and mercury from amalgam fillings. Office pollution, too, can be a real problem, and a hard one to solve sometimes unless you can make your employer aware of how employee performance can be greatly improved by providing a clean work environment. Here is a brief guide to the environmentally-based energy thieves. ENERGY DRAINERS WHERE FOUND/SYMPTOMS HELPFUL HINTS Electromagnetic pollution Caused by static from electrical appliances, computer screens, TV, radio and mobile phones, microwave ovens, electrical dial-face clocks. Symptoms include mental and emotional confusion and hormonal imbalance Don’t sleep under an electric blanket. Unplug the TV in the room in which you sleep. Sit at least 3 feet away from a computer screenand 6 feet from your TV. Give away your microwave oven. Heavy metal pollution: ie from lead, aluminum, mercury, cadmium Cooking with aluminum pots, drinking orange juice packaged in aluminum lined boxes, using certain antiperspirants. Mercury from tinned tuna and amalgam dental fillings. Cadmium from instant/non-organic coffee and other crops grown on contaminated soils. Heavy metals interfere with energy producing enzymes in the body leading to fatigue as well as mental and physical disorders Replace aluminum cooking pots/kettles. Drink spring water such as Volvic. Use sea algae supplements and add seaweed to soups and salads to chelate and eliminate the metals. Eat apples (pectin helps bind and remove heavy metals from the body). Weather Unusual winds and shifting barometric pressure cause depletion in negative ions resulting in depression, fatigue, irritable behavior. Lack of adequate UV light, such as during the winter, causes Seasonal Affective Disorder (SAD). Use an ionizer in the room in which you work and by your bed at night. Consider full-spectrum lighting. Office Pollution Concrete buildings, plastic furniture, and synthetic decor deplete negative ions. Stale air recycled through conditioning and heating systems contains bacteria which challenge the immune system.  Fluorescent lighting disturbs the nervous system, photocopier and printer chemicals cause allergic reactions. General office pollution symptoms: fatigue, headaches, irritated eyes, skin rashes. Use ionizers and replace fluorescent strip lights with full spectrum ones. Keep photocopiers and printers in a room separate from the one in which you work. Take a break from your computer screen for a few minutes every hour. Use radiation control screens.

The more I get to know flowers—living with them, healing with them, photographing them, practicing and teaching flower meditation with them—the more I sense the deep compassion and affinity they have for human beings. This affinity is carried in the energetic architecture of their form. Woven into it also is a great desire to help human kind. SOUL BEAUTY Flowers love to give of their beauty. They love to share their soul energies with our own. And the healing they bring us takes place in a highly personal way. Imagine being at a concert of expertly played classical music. Although we all hear the same music, each of us in the audience will be affected in a different way. Some will be deeply moved, others uplifted, still others calmed and quieted—depending on our individual response, and on whatever need the music fulfils for us. If the same symphony is played by another orchestra with a different conductor, the same collection of people will experience further shades of meaning. So can it be with flower essences created by different makers. There are now more than three thousand flower essences made worldwide. You need only a handful to benefit from their gifts. The most famous of all is Rescue Remedy. Not a single essence, but a mixture of five flower essences, it was created by Dr Edward Bach. Hundreds of thousands of bottles of it are sold each year. Many who use it regularly are not aware of how it is made from flowers, and have little idea how it works. They only experience its benefits. Bach’s Rescue Remedy is one of the most useful things you can give to anyone who has suffered a shock—from a skinned knee to the death of a family member. It helps restore mental, physical and emotional balance in the face of any trauma. Taking any flower essence is a gentle, yet profound, experience. Before deciding on which essence or essences are right for you at a particular moment in your life, take time to become aware both of what is going on inside you as well as whatever physical symptoms you may be experiencing. A practitioner trained in flower medicine can be a great help here—especially if you are wrestling with deep depression or chronic physical illness. He or she will take into account your history, your work, your relationships, your strengths and weaknesses, and your future goals. If you are choosing an essence for yourself, think about all of these things. Look at photographs of flowers, or better still, seek out the flowers themselves in a garden or the woods. Get to know a little of the character and the healing properties of each flower and notice any that seem relevant to you, or which attract you. WHERE ARE YOU Then take a gentle, compassionate look at what is going on with you now. There are two ways to do this. You can begin by looking through a flower essence materia medica to find out what conditions different flower essences are designed to alleviate. You may discover that some essences leap out at you as you recognize descriptions of behavioral or emotional patterns that fit. Write all this down. Then work from the list you have when making your choices. When you get to know the flower essences you are drawn to, explore each flower essence company’s lists. This is easy to do by looking them up on the internet. You really don’t need to know a lot of different essences to find the help you need. For many different essences can often help the same conditions. The other method for ‘self diagnosis’ takes a bit longer, but works even better. For a week, observe your reactions to what is going on around you day after day. Make a note of any emotional reactions that repeat in your life again and again—if you feel anxious, nervous, angry, tense, or upset, for instance. Write all this down in a notebook. Also record what seems to trigger these feelings. See if there are one or more emotional patterns or tendencies that appear more often than others. Record any keywords or phrases that come to mind. For instance, “I am often irritable. This makes me impatient. Sometimes my body gets tense, and I feel anxious. I suppose people think I’m intolerant.” You might talk to your partner or to a close friend about what you have observed and recorded. See if they agree. Ask if they have other observations about you that might be helpful. Then, armed with your description of your emotional states and traits, go through the descriptions in a flower essence material medica and match your key words and phrases with theirs. Make a list of all the essences that you think might apply to you. TRUST YOUR INSTINCT Narrow your list down to no more than 3 to 6 essences— those which best match the way you feel, or want to feel. Using your intuition, see if you can identify one or two essences which you think, more than any of the others, seem to ‘fit’ with your needs. If you have a healthfood store or pharmacy nearby that sells flower essences, it can useful to handle the bottles of essences themselves. Hold each one you think might be helpful in your hand for a moment or two, close your eyes, and see how you feel. Always trust your instincts to discover which ones most call to you. Flower essence therapy is the safest form of natural treatment in the world. It is impossible to over-dose on it. Should you happen to choose the wrong remedy, your body’s energy will simply not resonate with it and you will get no effect from it. LESS IS MORE Sometimes the best way to use flower essences is to work with one remedy at a time. But if you feel you want to use more than one, then choose a ‘theme’—remedies that deal with a single emotional state: A combination of peppermint and nasturtium, for instance, helps clear mental fatigue. Crab apple and buttercup can help build self-esteem. You can mix them together. If two quite different emotional ‘traits’ emerge from your self-examination—for example, anger and a need to release more creativity, you can deal with both issues at the same time, if you wish. In this case, take one essence or a mixture of essences for the one condition in the morning, and those for the other in the evening. With any flower essence the adage ‘less is more’ applies. Although you cannot overdose on a remedy, you are more likely to see benefits from taking smaller amounts than larger ones. Also remember that there is tremendous power even in the ritual of taking a flower essence. As you take it, focus your mind gently on the positive healing you seek. Be sure to allow plenty of time for an essence to do its work. Give it at least a month before you consider replacing it with another. You will sense its effects and know if you should continue to use it. HOW TO USE FLOWER ESSENCES Flower essences that you buy come in glass bottles containing stock concentrates. The stock concentrate or ‘stock’ has been made from the mother essence, which in turn has been made from the vibration water plus a little alcohol to preserve it. It can be a lot of fun and very rewarding to make your own flower essences. Here’s how it works. The sun impregnates water into which a flower is introduced, creating vibrational water. ½ vibrational water + ½ brandy makes the mother essence (sometimes also called mother tincture.) 7 drops of mother essence in a bottle of 20% alcohol and 60-80% pure water creates a stock concentrate of the flower. (This is what you buy in stores and make your own dosage bottles from.) 2-4 drops of one or more stock concentrates is added to a 30ml bottle filled ¾ of the way up with pure water and then topped up with brandy to make your dosage bottle. Put four drops under your tongue at intervals throughout the day or add them to a small glass of water and sip it. Carry your dosage bottle around with you. Take your essence from it four times a day. Making your own decanted bottle also enables you to use more than one essence at a time. You simply add 4 to 6 drops of each mother tincture to the dosage bottle when preparing it, thereby creating a special mixture just for you. You can also mix your stock concentrate directly into a bottle of spring or distilled water and drink this mixture throughout the day. I like to do this when using the Bach Flower Remedy Crab Apple, which is helpful for detoxifying the body. I take a liter or a liter and a half bottle of pure water, add 6 drops of stock concentrate to it and mix it up, then put it on my desk while I am working, and sip it throughout the day. (Be sure to label each blend you create.) Flower essences work best when taken regularly—say four times a day—as much as possible at around the same times (but don’t get neurotic about this if you can’t.) Whenever you can, take them as you would a homeopathic remedy, in a ‘clean mouth’—at least 20 minutes before eating, or at least a couple of hours after. Take a moment or two each time you take an essence to remember its healing qualities and to give thanks to the flowers from which it comes. This makes you more receptive to what is given. GREAT USES OF ESSENCE DROPPER BOTTLE: Fill a 30ml dropper bottle with ¾ spring water and ¼ brandy. Add 4 drops of flower essence from a stock concentrate bottle. Shake or tap the bottle against your hand several times vigorously before taking to potentize it. Place 4-6 drops of your mixture directly under your tongue. Alternatively, place these drops into a glass of spring water and drink. STOCK DIRECT: Put 4 drops of the concentrated stock essence directly under your tongue. ESSENCE WATER: Place 6 drops of one or more essences from their stock bottles directly into a large container of mineral water or distilled water and drink throughout the day. Swirl the bottle round clockwise before using each time to potentize the water. ESSENCE BATH: Add 25 drops of stock concentrate of essence directly into a warm (not hot) bath. Swish it all around for a minute or so and then soak for at least twenty minutes, topping up the bath with warm water if you start to feel chilly and topping up with cold water if you get too warm. Use this time to expand your consciousness through meditation. It’s a great way to prepare for a blissful night’s sleep. ESSENCE MASSAGE: Add 10 to 12 drops of stock flower essence to your massage oil or face or body creams and then use them as you normally would, directing your intention towards bringing healing and wholeness. You can mix an essence this way with aromatherapy treatments, combining both the vibrational aspects of a flower with the physiological benefits of an essential oil. ESSENCE MISTERS: To a clean 100ml spray bottle of pure water, add 20 drops of stock concentrate flower essence. Shake well before spraying. Spray your face, your body, the air around you while opening your awareness to the flower healing that is being offered. However you choose to use the flower essences, remember that your intention and the compassion that you have for yourself or for another while using them play an important part in receiving their vibrational healing power. Let each time you use an essence be a moment of pleasurable receptivity, where you open yourself to the grace of flower blessings and give thanks for the generosity of spirit they bring to enhance your life.

Several years ago, as a result of an unexpected breakthrough in my own life, I came to understand something remarkable: Bliss is a natural state for human beings. When we feel blissful, it’s not only a wonderful personal experience—it connects us with our compassion for ourselves and others and with innate creative power. It shows us that we are capable of living life to the full, regardless of current circumstances. Unfortunately, in the chaotic atmosphere of the 21st century, with all its economic uncertainties, political unrest and suffering, too few of us tap into our capacity for bliss. Perhaps the greatest reward of working with participants on the on-line Cura Romana program is this: As a result of changes that take place physically, emotionally, and spiritually bliss becomes a frequent visitor in their lives. BODY OF BLISS Our capacity for bliss, as well as our need to experience it, is inscribed in our primitive brain—almost as deeply as our need for air, water and food. Bliss is the medium through which mind, spirit and emotions weave a tapestry of meaning. Bliss renews. Bliss cleanses. It makes us feel whole, solid, stable and alive. Bliss tells us: “This is something I want to try.” Then it brings us the courage to go for it. So important is bliss to our discovering who in truth we already are and to our realizing our goals, that when we deny our need for it we are forced to look for artificial substitutes. Addictions arise: to food, drugs, alcohol, sex—even ambition. But addictions always disempower us. They lead us further away from the authentic freedom that is our birthright. Here’s the bottom line: Find out what brings you bliss day by day. Make space for it in your life and you forge your own unique path to authentic freedom, creativity and joy. Where do you begin? Here’s a three-stage process: Dive into stillness Immerse yourself in sound Discover your passions JOURNEY TO THE CORE At the center of your being is a place of safety and security which you can move into when you so choose then out of again to meet the outside world, form friendships and share your gifts with others. This place within is a permanent sanctuary to which you are able to return when you feel tired, confused, or in need of more vitality and new directions. The key that opens this particular door to stillness is sensuous breathing for letting go. HERE’S HOW: Lie on the floor on your back and just let go, so your arms and legs flop. Close your eyes. Feel your body against the floor. Do you notice any tension in any part of it? Shoulders? Back? Legs? Focus inside your body; notice where you sense any movement in your muscles as you breathe. Imagine you are breathing into that spot. Imagine you can exhale through that part of your body. As you do, experience the breath relaxing your sore muscles as it filters through them. As you become more and more relaxed, experiment with movements that are a natural consequence of free breathing. They are blissful movements. WHOLE BODY SENSUALITY As you breathe in, your pelvis tips back ever so gently, creating a slight arch to your back. Your abdomen and chest rise. Your ribs and back expand and your chin tilts forward just barely. Then, when you exhale, your pelvis moves down again so your spine almost touches the floor, your back contracts, and your chin and head move back again, exposing the front of your neck a bit more. This subtle, natural movement turns into a wave-like motion that gently flows without hesitation from in-breath to out-breath. The whole process of sensuous breathing is already encoded in the human body. Experiment with this kind of breathing, and before long you will discover that it happens automatically. And as this takes place, you can enter a realm of deep stillness and begin to experience a surprising bliss. It’s a bliss that revives, restores energy and helps set you free from habit patterns that no longer serve you. Try it a few times and see for yourself.  SOUND POWER Sound is another effective medium for invoking bliss. The sound of running water winding its way over stones in a stream cleanses the mind of worries and leaves us feeling calm and clear. The sound of a heartbeat played in an infant's cot reassure her and send her into blissful sleep. Take advantage of the sounds of nature even if you live a bustling city life by regularly using earphones and an MP3 audio which reproduces the breaking of waves or the calling of birds. Then there is simply listening to music. This is one of the few human activities that activates the whole brain. Intrinsic to all cultures, music brings us profound benefits—improving memory and focusing attention, as well as enhancing physical coordination and development. It opens our mind and body to experiences of deep pleasure and joy. The right kind of music clears the mind. It filters out distractions and improves focus on whatever activity we happen to be involved in. The finest classical music is generally the best choice. By now it is common knowledge that babies exposed to classical music while in the womb are likely to be born with higher intelligence. GIFTS FOR FREEDOM Music also spurs creativity. Artists and writers learn this from experience. For some, even writer’s block can be cleared by listening to music. Sound and music are processed by both sides of the brain simultaneously. This encourages a unity of perception and feeling in us. Listening to music also reduces chronic pain, including that of osteoarthritis rheumatoid arthritis, back problems and muscular aches. It also alleviates depression by as much as 25%. This is one of the reasons that music therapy is increasingly used in hospitals. It reduces the need for medication during childbirth, decreases post-operative pain, and complements the use of anesthesia during surgery. How does music do this? Music helps us feel that we have a sense of calm control over our bodies. It triggers bliss, fosters relaxation and encourages the release of endorphins. Gentle music relaxes us, slowing the rate of breathing and the heartbeat. It reduces stress all round. Music also boosts immune functions. Some kinds of music can create a positive and profound emotional experience which leads to the secretion of immune-boosting hormones. This contributes to a reduction in the factors responsible for illness. Listening to music or singing decreases levels of the stress-related hormone, cortisol. CHOOSE YOUR MUSIC The most important question then becomes “What kind of music do you use for what?” This is such an individual experience. Everything from Mozart to the soul dynamism of Brazil’s Capoeira can do it for you. I believe that we humans need lots of different kinds of music if we are to gain the greatest value from it. Let me share with you some of my own favorite music and composers. Get yourself an inexpensive iPod or other MP3 player. Experiment with music from different artists and genres. Don’t be afraid to explore lots of different kinds of music in your own life. Find out what each makes you feel. The bliss awaiting you as you do is virtually unlimited. Here are a few of my personal suggestions to get you started: Beethoven’s Seventh Symphony Craig Armstrong’s film music Brazilian Capoeira Arvo Part John Martyn Al Gromer Khan  YOUR OWN BLISS TRIGGERS OK. We’ve explored a few bliss-creating experiences together, from stillness and sensuous breathing to sound. There are many more. It’s time to find out what brings you joy. Get yourself a simple notebook. Start making a list of all the things that bring pleasure to your body and mind by enlivening your senses. Continue adding to your list day-by-day and week-by-week as you become aware of more possibilities. Let your imagination run wild. At the beginning of each week, make a pact with yourself to enjoy one or more of these things within the next three days. And keep your promise. Experiment. Find out just how much enjoyment your body can take! Remember, your body thrives on bliss—feed it and it will reward you with energy, rejuvenation and joy that builds week by week into a whole new way of being for you. Here are a few of my own favorites. Making love. Running along the cliffs above the sea. Smelling lilies and freesias, roses, jasmine, and honeysuckle. Watching a good movie. Dancing with abandon to wonderful wild music. Feeling the breeze on my face on a bike ride. Swimming naked. Listening to all sorts of music. Lounging in front of an open fire. Reading a fascinating book. Spending time with a young child listening to its stories and make-believe games. Snuggling up to my cats. Eating fresh organic strawberries. Walking in the rain. What are yours? Write them down. Then create an intention to make them a part of your life, day-by-day. DIVE DEEP This experience feels like diving deep into a lake where the water is shot through with streams of light in constant motion—one moment gentle and lulling, the next wild or filled with the excitement of wind or the pounding of rain. This is what it can feel like for each of us as we delve deeper into the blissful state and develop greater aliveness. Bliss asks us to immerse ourselves in a way of being and thinking, living and dreaming that feels brand new. Try some of the activities that bring you the greatest joy, will help you rediscover ancient echoes of an endlessly rich way of living too long forgotten. Of course, at the deepest levels, we have never forgotten at all. Reconnecting with your innate capacity for bliss doesn’t happen overnight. It is a constantly developing experience, which makes it possible for us to reach levels of vitality, joy, clarity and radiant health which previously seemed beyond reach. The process begins by reconnecting with the body and developing a determination to live life your own way come hell or high water.

Now we come to the exciting stuff - energy. This is where life breaks all the rules. Biological science is just beginning to penetrate the mysteries of life energies. For thousands upon thousands of years, until now, they have remained the province of mystics and sages. When it comes to rejuvenating the body, energy is where it's at. Put simply, successful rejuvenation depends on being able to activate energies which support the life force within. It is this life force that governs growth, nourishes us, sustains us, deep cleanses our bodies, regenerates our cells, heals us and makes us feel grateful just to be alive. buffalos and daffodils This ineffable life force is found in abundance in each of us as it is in all living things from buffalo to daffodils. Different cultures call it by different names. The Indians speak of it as Prana. In Polynesia it is know as Mana. The Chinese call it Chi. All of these words describe various forms of subtle energy which until the advent of quantum physics remained largely unknown to Western science. Yet throughout history all forms of traditional medicine from Paracelsus to Chinese and Ayurvedic herbalism have worked with it. biophotons and quantum magic Long ago quantum physicists established that wave particles such as electrons, atoms and molecules in living systems behave as biophoton energies. These energies appear to help regulate and control enzyme activities, cell reproduction and other activities in living systems. Experiments such as those reported in the March 1995 issue of Scientific American by Brumer and Shapiro established the existence of these particle/wave reactions in organisms. Like light bulbs, atoms give out radiant bio-energies which can either act constructively or destructively on the body's own molecules. Scientists are beginning to define how the interference wave forms generated both by internally manufactured toxins and by environmental pollutants act either constructively on the body to support health and vitality, or destructively, interfering with the harmonious biophoton energies (another name for life energies) on which health and protection from premature aging depend.  In the future we are going to hear a lot more about these biophoton energies and their effects on our health but for now we can make practical use of the knowledge there already is of how to influence them for healing and regeneration. energy consciousness From the point of view of quantum physics, as human beings we are not only immersed in an energy field.  Our bodies, our minds, our selves, are energy fields. These fields are constantly expanding, contracting and changing as our thoughts, diet and lifestyle change. The aim of any form of natural treatment, from dietary change and detoxification to hydrotherapy, exercise and meditation, is first to enhance positive bio-energies in an organism and second to help to balance them and create order. sheer radiance In University Parapsychology Research Laboratories such as the one at UCLA in California, scientists like Dr Thelma Moss have experimented with techniques such as Kirlian photography to examine, record and analyze the unique energetic patterns living things emanate. Kirlian photography is one of the methods whereby ordinary non-visible force-fields around and through living and non-living things can be recorded visually and studied. Kirlian photographs are extraordinarily beautiful. Researchers find they get consistent results when working with the Kirlian method to photograph plants and foods when comparing cooked foods with their raw counterparts for instance, or the leaf of a healthy plant to the leaf of a damaged one. The luminescent energy corona recorded on film from a living thing such as a healthy plant, or one of the superfoods such as organically grown herbs, wild crafted algae, organic green juices, and plant enzymes, is significantly stronger, more radiant and wider than in that of a processed food. The corona produced by well harvested spirulina or an organic raw carrot or cauliflower is dramatically reduced when these foods are cooked or processed. Uncooked vegetables and fruits radiate brilliant spikes of light, harmoniously surrounded by geometric shapes. Cooked and processed foods show only the dimmest evidence of corona discharge. Foods, plants, and herbs with a wide corona carry a lot of the life energy useful for rejuvenation. etheric forces Chromatography is another tool useful for studying energy. It is widely used in chemistry, biology, medicine and industry as a way of analyzing complex substances such as the amino acids in a protein or for detecting impurities in a compound. The use of chromatography to measure energy differences between living things and between natural and synthetically made substances was originally developed by European chemist Ehrenfreid Pfeiffer. Early on in his career Pfeiffer was asked by the Austrian philosopher Rudolf Steiner to find a chemical reagent that could be useful in charting the quality of life energy - what Steiner called the formative etheric forces - in living matter. After experimenting with many different substances Pfeiffer discovered that when he added extracts of living plants to a solution of copper chloride then let it evaporate slowly it would produce a beautiful pattern of crystallization typical of the species of the plant used. Radiant form and shape consistently indicated the life strength of the plant. Pfeiffer established that strong crystallization patterns indicated health, while weak ones indicated ill-health. Nowadays scientists working with techniques like chromatography, Kirlian photography, photomicrography and polarized light field photography - as well as clairvoyant healers who can actually `see' changes in energy patterns around plants, people and animals - confirm that certain foods, herbs and plant products carry high levels of harmonious bio-energy. They can be used to enhance the beauty of a living organism's energy patterns. So can techniques of breathing, meditation and deep relaxation as well as the laying on of hands or spiritual healing, hydrotherapy, bodywork and autogenics. That is why all of these things can be so helpful in the rejuvenation process. healing the impossible One of the most interesting researchers to look into the area of life force treatments for healing and regeneration is the American healer Mitchell May. At the age of 22 May was in a car accident that rendered him profoundly damaged. He lost several inches of bone from his legs, and the tissue and nerve damage was extensive. He lay in insufferable pain. His physicians told him he would never walk again and that it was necessary have his right leg amputated. They also informed him that his immune system would be permanently compromised and that his health would be severely restricted for the rest of his life. May was lucky enough to have been hospitalized at one of the most important medical research centers in the world, the University of California Medical Center at Los Angeles. There he became part of a special study involving ongoing experiments into life force healing and extrasensory perceptions using skilled spiritual healers working under strict scientific controls. He met and worked with a very gifted healer named Jack Gray. Gray had a great gift in his ability to activate powerful and natural healing life force energies within a person. Within a week of Gray's having begun simple laying on of hands treatment, May discovered he was able to turn off and on his experience of excruciating pain using the techniques Gray taught him. energy healing May became fascinated with the whole area of life force healing and become an apprentice to Gray. He developed an interest in states of consciousness, subtle energy and in discovering ways to enhance life force through the use of spiritual healing, plant foods and biological compounds - those which have a particularly high quality of energetic radiation. May's own story is one of the most well documented tales of impossible recovery in medical annals. Not only did his body heal, he was able to learn to walk again and eventually regained full use of his body. In the process he has also become one of the most respected and acclaimed healers in the world. During the period of his recovery May worked intimately with Gray and with Thelma Moss in her Parapsychology Research Laboratory at UCLA, photographing energy patterns around foods and other nutritional substances. He also carried out wide searches of scientific literature and conferred with physicists, health professionals, doctors and practitioners of natural medicine both trained in Western science and Oriental health traditions. He set out to discover, test and record information about specific foods and plant compounds which can enhance human health not only chemically by supplying an abundance of vitamins, minerals, phtyo-antioxidants and immune enhancers, but also by providing an abundance of life force. May wanted to find ways of making it possible to help people live at their fullest energy, vitality, and wholeness, in maximum health and wellbeing. entranced by beauty Before long May became totally fascinated by the beauty of energy patterns certain foods and plants emitted. He also became convinced - as had many researchers before him and since - that the fundamental processes of healing and rejuvenation depend on intensifying the life force within an individual and then helping to bring about a harmonization and balance of its movements within the living system. He saw that there was so much potential to help people by working in an energetic way. He also discovered (as have practitioners of natural medicine) that it is not just food and plants that are able to enhance the life force. He experimented with many forms of meditation and breathing, shifts in attitudes of mind, and various healing modalities, energy-shifting exercise such as Tai-Chi, yoga and the martial arts, which enable us to awaken the life force within. Most of all, he loved working with plants. Slowly, painstakingly, he identified plants, algae, mushrooms, sprouted seeds and grains, all of which carry an abundance of this life energy. He also found they could be used to intensify a person's own life energy and help create coherent and harmonious patterns of energy within. As early researchers into the healing effects of living foods such as Dr Max Bircher-Benner and Dr Max Gerson had insisted, plants are holders and emitters of quantum sunlight - life force which we can use to our advantage either taken fresh and live or when grown, harvested and dried properly. These plants are able to transfer their life force to us. perfect balance May's highly practical experiments were carried out over 20 years, during which he conferred with the very finest medical practitioners in Western medicine as well as experts in Chinese medicine and Ayurvedic medicine, and spiritual healers. Slowly, painstakingly, he was able to identify foods and plants - organically grown - with a particular abundance of life force and to develop ways of further heightening their powers for healing by combining them in a carefully formulated synergetic way, so that the energies of each balanced and enhanced the energies of the others. Out of this he developed what I believe to be the most remarkable and potent nutritional supplement that I have ever come across. It is called Pure Synergy. Its combination of 62 of nature's most potent and nourishing components include organically grown freeze-dried herbs, organically grown immune supporting mushrooms, plant enzymes, freeze-dried royal jelly, wild crafted algae, organic green juices and many other natural ingredients, and is the finest super food made so far. energetic rejuvenation May, and others like him such as Dr David Peat and twice nobel nominated Robert O Becker, have delved deeply into the field of subtle energy. They have helped to build bridges between orthodox, chemically-based, allopathic medicine (which until recently paid little attention to the energetic aspects of healing) and the ancient traditions of medicine which have always viewed healing as primarily an energy art. Breathing, movement, thoughts and dreams as well as the metabolism of the foods that we eat, all contribute to active energy `information' or life `intelligence' capable of bringing about a continuous circulation of harmonious energy to transform and heal the body. Energetically speaking, illness and degeneration are viewed as some sort of misalignment or blockage which interferes with the natural flow of energy, perverting its natural balance or siphoning energy off from its natural vital function of supporting the body. Rejuvenation takes place by using everything at one's disposal to enhance this harmonious and orderly circulation of life energy. The dynamic harmony within body/mind and the restoration of energetic balance which energy-based rejuvenation aims to bring about is not a static state but a dynamic process whereby energy continually circulates and health continually unfolds. This is living in the zone at its very best. This in turn helps bring about a process of renewal, regeneration and expansion of the individual spirit and its life purpose. After all, everything each of us needs to regenerate and rejuvenate ourselves lies within. pure alchemy There are no magic bullets for rejuvenation. What works is creating a lifestyle for yourself that continues to support your energetic flow at a very high level. The Chinese, who have probably delved into the whole process of rejuvenation more than any other culture, consider the whole process an alchemical one. They see it as a great art and science in which ultimately a person becomes more fully who they truly are, living out their physical, emotional, mental and spiritual potentials to the full. To put it another way, rejuvenation is a process in which `base metal' undergoes a remarkable series of transformations first by being broken down into its materia prima (here is where detoxification comes in) and then transformed into `gold'. This alchemical process which is also recognized by the Sufi tradition, and the Ayurvedic one, not only occurs on a level of external and material change such as a younger, stronger, healthier body, but also on a spiritual, psychological level whereby the soul, the heart and the head are united together with the material body in what is traditionally referred to as a `mystical marriage'. urgent needs At this point in history we have a greater need than ever to learn to practice such alchemy within ourselves. Our air and water have become polluted. There is less and less good quality fresh food readily available. Much of our food is poisoned by herbicides and pesticides which distort bodily processes, polluting our bodies and undermining our clarity of thought and visions in ways that can seriously interfere with our ability to maintain health on a physical and spiritual level. Only we can change that for ourselves. I believe it is time we began to turn away from the whole idea of magic bullets, symptomatic treatments and quick fix ideas, replacing them with foods and natural techniques that enhance our energies and support our lives in the best possible ways. Once the life force energy is built the body heals itself.

Syndrome X Phenomenon As an awareness of the Syndrome X phenomenon of insulin resistance spread, researchers and clinicians have begun to understand that many of us who are not diabetic still experience insulin resistance. Responsible scientists began to ask questions about what causes it. The discoveries they are now making are nothing short of revolutionary. They not only offer us the power to slow the rate at which our bodies age. They are experimenting with protocols that can, potentially reverse negative conditions from hypertension, insulin resistance to cholesterol imbalances and depression, simply by changing the way you eat and live. This experience is one I became fascinated with when, several years ago, I made a television documentary in the Southern Hemisphere called To Age or Not To Age. It asked the question, “Can we slow aging by making simple nutritional changes?” We also wanted to know “Might it also be possible to reverse age-related degeneration that has already occurred?” And, finally, “Can these things be verified in medically measurable ways?” We decided to carry out what is known as a base-line study to find out. We sent all participants to have the standard test of medical parameters checked before the project began—from fasting insulin and blood sugar levels through cholesterol, triglycerides and blood pressure. These were carried out at a hospital which also had an excellent physiology laboratory, where exercise physiologists were able to establish each participant’s VO2Max, body fat percentage and lean body mass to fat ratio. To my surprise, every participant—including a 50 year old top athlete—showed abnormalities associated with Syndrome X. We then introduced our group to an Insulin Balance way of eating, which I devised. The experiment lasted only 5 weeks. Then we sent all our participants back to the hospital to have their parameters checked again. The results were mind-blowing. We had no idea that, after only 5 weeks of dietary changes, every abnormal medical parameter had normalized, except for cholesterol measurements in one woman, which took another few weeks to normalize. For me personally, the experiment confirmed yet again that the human body has a phenomenal capacity to heal itself, when given the opportunity to experience transformation at the deepest levels. This is a truth which, for the past four years, I have applied to helping to transform the lives of men and women all over the world, whom I have been mentoring on Cura Romana. The results continue to delight me.

Osteoporosis is a terrible disease. A progressive loss of minerals, bone mass and bone density, it affects men as well as women, and can result in fractures of the hip, shoulder, ribs, vertebra, forearm or wrist. In women, it is believed that bone loss begins several years before menopause and then gets worse afterwards, creating an ever-increasing risk of debilitating breakages. Osteoporosis is now the most common bone disorder. Worldwide, the illness causes more than 8.9 million fractures annually—in effect, a fracture every 3 seconds. SILENT KILLER In Britain, the incidence of the illness has increased six times in the past 30 years. One in three women and one in eight men develop it. In the United States, statistics are even worse: The illness currently costs the country more than 11 billion dollars a year. 25% of women whose hips fracture die within two years—not always directly from the fracture, but from ending up in nursing homes where inactivity, alienation and loss of control over their lives defeats them. Today, more women in the industrialized world die of fractures related to bone thinning than from cancers of the womb, cervix and breast put together. Now for the good news: Osteoporosis is preventable and treatable naturally, so take heart. Bone loss is no simple disorder. And it is most certainly not another so-called estrogen deficiency disease, as mainstream medicine would have us believe. Neither is it preventable or treatable by drinking milk or stuffing yourself with calcium supplements. In fact, both of these actions can actually make the condition worse. A FEW FACTS Osteoporosis regularly occurs in men who are deficient in testosterone and in women who are deficient in progesterone. Black women have less bone loss than white women, big women less than small women, and fat women less than their skinny sisters. Meat-eaters are at greater risk of the disease than vegetarians. A high calcium intake has long been toted as essential in preventing bone thinning. Yet people in third-world countries whose daily intake of calcium is less than half our own have a very low incidence of the disease. Couch potatoes are far more prone to the condition than men and women who get regular exercise—particularly weight bearing exercise. Osteoporosis is a complex condition. To prevent it, you need to understand it. And, despite all the fear-mongering surrounding the disease, learn the ropes. Then you can take action to halt bone loss and to reverse it no matter what your age. BEWARE OF DRUGS Most people believe that a prescription drug plus megadoses of calcium supplements are the answer to strong, healthy bones. But bisphosphonate drugs like Fosamax, Actonel, and Boniva carry serious side effects, including—believe it or not—an increased risk of bone fracture! Users of prescription drugs have more osteoporosis than people who do not take any medication. Bone loss is by no means inevitable as we get older, despite our being told that on average we experience about 1% loss of bone mass a year. But, like hypertension and insulin resistance, bone loss is another silent killer. How do we stop it in its tracks? It’s easier than you might think. MEET THE BIG FIVE Together, specific nutrients—omega 3 fats, vitamin D3, Vitamin K2, magnesium, and calcium help build the nutritional foundation for creating and restoring bone strength. They need to be supplied in good balance by eating natural foods and shunning the packaged convenience stuff that fills supermarket shelves. I call these nutrients the big five because, together with putting yourself on a program of regular weight bearing exercise, this combination forges strong healthy bones. Vitamin K2 is especially important, by the way, since one of its major physiological skills is moving calcium into your bones and teeth and removing calcium from parts of the body where it does not belong, such as your arteries and soft tissues. However the right nutrition can only do its stuff to protect your bones if you also you incorporate weight bearing exercise or whole vibration training in your life. MILK & CALCIUM PILLS—NO GO As for drinking milk? Forget it. We are constantly being told to drink more milk and take more tablets of calcium. Yet in the United States, the intake of calcium by supplementation or through milk drinking is the highest in the world and they have the highest rate of osteoporosis. In Oriental countries such as China where milk is not drunk and the intake of calcium is one of the lowest in the world, osteoporosis is virtually unknown. The Chinese get their calcium the way cows do—by eating green plants. Equally important not to do is take calcium pills. You need to get your calcium the same way grazing cows do by taking in lots of organic fresh greens which are full of it in a form that your body can make good use of. You see, calcium metabolism is a complex process and the absorption of calcium from water or mineral salts tends to be highly inefficient. Only somewhere between 20-30% of the calcium you take in through supplementation or processed foods will even be absorbed. And most of that will either get filtered through your kidneys then excreted in urine or sweat, eliminated through feces, or stored in your body’s tissues where it does not belong, contributing to heart disease. BUILD STRONG BONES Doing weight bearing exercise regularly at least three times a week is the second second thing you need to do if you want to protect your body from bone loss or reverse bone loss after it has started. There is something else important about weight bearing exercise—something I discovered for myself at the age of 50 when I decided I wanted to learn weight training from a Welsh champion weightlifter. It’s this: Working out with weights weights combats age degeneration and makes your body sing. There are three ways of approaching weight-bearing exercise. First, you can get yourself a few dumbbells, watch a good video for beginners and get to work. Second, you can do exercise using only your body weight to carry out the various movements so you don’t need dumbbells at all. Third, you can do accelerating training on a Power Plate. This is a great way to enhance bone density and build strength, and it is easy enough that even the weak and disabled can benefit from doing it. Also called whole body vibrational training, the Power Plate has a platform, which moves from front to back as well as vertically and horizontally. Power Plate training is readily available in studios where you can work with someone who teaches you how to use the equipment and show you how to hone your skills as you become accustomed to the process. You can also buy a Power Plate to use at home, but they are pricy. Having said that, I did buy one three years ago. I’ve used it three to five times a week ever since both for strength training and deep relaxation. In 2013 a research project involving 28 post menopausal women who practiced this kind of vibrational training three times a week for five minutes at a time, in only six months increased their bone density and strength by 2%, while the control group lost 0.5% in bone density during the same period. THE BEST SUPPLEMENTS Calcium, Vitamin K2, Vitamin D3, magnesium and omega-3 oils work together to build strong healthy bones and to restore strength to bodies that have lost strength. The best way to get vitamin D3, which builds bone density by encouraging the body to absorb calcium, is to get out into the sun for half an hour or more each day. If you choose to take vitamin D3 in supplement form, make sure you also supplement with Vitamin K2 to ensure that calcium from your foods are directed to bones and teeth. Vitamin K2 also helps your body remove calcium buildup in other areas of the body where it does not belong, such as the arteries. These two vitamins along with magnesium work brilliantly together to promote healthy bones. By the way, the ratio of calcium intake to magnesium in the body should be 1:1. EAT FOR YOUR LIFE Here is a quick checklist to follow if you want to build bones and keep them strong: Throw out all the packaged processed foods that the majority of the Western world still eats. The sugars, grain based carbs and artificial ingredients they contain deplete your bones of calcium and disturb the balance of nutrients you need most for increasing and maintaining bone density. Never drink sodas—even sugar-free. Eat from 50% of your foods raw and organic. Make green vegetables the cornerstone of your meals and also drink a glass of freshly made vegetable juice once a day. Replace table salt with Himalayan salt, as it contains more than 80% of the mineral elements your body and bones need to thrive—including both sodium and potassium in good balance. Get plenty of animal based omega-3 fats and avoid the golden oils sold in supermarkets or anything containing them like the plague. Use seaweeds in your salads and soups. Eat plenty of leafy green vegetables like kale and spinach, which are rich in magnesium—as are sunflower seeds, sesame seeds, pumpkin seeds and avocados. Use a top quality magnesium supplement daily to work well with calcium, Vitamin D3 and vitamin K2. Do weight bearing exercise at least three t imes a week for 20 to 30 minutes at a time. Recommended Reading: Ppro The Calcium Lie By Dr Robert Thompson Read The Calcium Lie by Dr Robert Thompson or Dr Kate Rheaum-Blue’s book Vitamin K2 and the Calcium Paradox: How a Little Known Vitamin Could Save Your Life Buy The Calcium Lie On Amazon Here are some of my own preferred nutritional supplements: Zoi Research, Vitamin K2 & D3 Take 1 softgel daily or as directed by a health care practitioner. Buy Vitamin K2 & D3 Nordic Naturals, Omega-3 Purified Fish Oil, Lemon Each serving of Nordic Naturals Omega-3 liquid provides approximately 1725 mg of important omega-3 fatty acids, generously fulfilling the daily recommendation by international experts of a minimum of 500 mg per day. Omega-3 fatty acids are essential for good nutrition and overall wellness. Since the body cannot produce these fats, they must be consumed through diet or supplementation. Buy Nordic Naturals Source Naturals, Magtein, Magnesium L-Threonate Magnesium (Mg) plays an essential role in supporting cognitive function and brain health as well as bone support. Suggested Use 3 capsules daily, preferably 2 capsules during the day and 1 capsule 1-2 hours before bed. Start with 1 capsule daily and gradually increase to 3 capsules day Buy Source Naturals