DR. BOGASH'S LIFESTYLE RECOMMENDATIONS

Diet, Stress, Exercise Tips to Avoid Chronic Disease

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Published by Dr. James Bogash

Copyright 2013 James Bogash, DC

www.LifecareChiropractic.com

Version 1, 2013

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ABOUT DR. JAMES BOGASHAs a chiropractor in Mesa, Arizona, Dr. Bogash completed school with a strong background in nutrition and physiology.

Over the years, he has built on this knowledge by reviewing tens of thousands of peer reviewed medical journal articles looking for research that will help him stay on the cutting edge of medicine, health and wellness.

His goal is to not only alleviate pain, but more importantly, inspire and educate patients to become active participants in their own well-being.

His blog articles have covered thousands of articles an all aspect on improving your health and avoiding the chronic diseases that plague today's society.

“Our focus is to lead patients away from society’s view that health and disease are an “outside” process, and increase awareness that conscious controls comes from within.” – Dr. James Bogash

Check us out at www.LifecareChiropractic.com

Call Now (480) 839-2273

Table of ContentsABOUT DR. JAMES BOGASH.........................................................................................................................3

Chapter 1: Things to Avoid Like the Plague..................................................................................................6

Refined carbohydrates......................................................................................................................6

Artificial Sweeteners..........................................................................................................................6

Artificial Colors..................................................................................................................................7

Plastic Water Bottles.........................................................................................................................8

Farm-raised Fish................................................................................................................................8

Commercially Grown Beef.................................................................................................................9

Alcohol and Energy Drinks...............................................................................................................10

Dairy................................................................................................................................................10

Fake Peanut Butter..........................................................................................................................11

“Healthy” or “Lean” Frozen Entrees................................................................................................12

Chapter 2: Things to Have More Of...........................................................................................................12

Healthy Fats.....................................................................................................................................12

Quick Lunch Items...........................................................................................................................14

Real Peanut Butter..........................................................................................................................14

Plant-based Lifestyle........................................................................................................................14

Fruits and Vegetables......................................................................................................................15

Tea...................................................................................................................................................15

Dark Chocolate................................................................................................................................16

Chapter 3: Exercise....................................................................................................................................17

Aerobic Exercise..............................................................................................................................17

Strength Training.............................................................................................................................18

Chapter 4: Stress........................................................................................................................................18

Summary...................................................................................................................................................19

RESOURCES................................................................................................................................................20

Trusted Product Reviews and other ebooks by Dr. Bogash.............................................................20

Chapter 1: Things to Avoid Like the Plague

Refined carbohydratesThe first and most important thing I tell people to avoid is refined carbohydrates. A lot of people think they have a good idea of what refined carbohydrates are but they usually limit their answers to white flours and white sugars. Unfortunately for you, the marketing guys have gotten much better at getting around that answer. As a result, most people eat refined carbohydrates and are not aware of it.

When we talk about the whole grain, (wheat, oats, barley, amaranth, rye, quinoa, salba, etc...), we are talking about the entire grain, which includes the endosperm, the germ, and the bran.

The bran contains all the fiber that has been shown to be beneficial for us. The germ contains all of the nutrients and phytonutrients; many of these compounds have complex names neither one of us could pronounce. And then there’s the endosperm, which is basically the calories that the seedling was going to grow off of in the early stages of growth.

Man, in their infinite wisdom and the desire to extend shelf life, lops off about two-thirds of the grain, leaving only the starchy endosperm. All that is left is the calories and none of the protective compounds that are known to be good for us.

The analogy I use goes like this: I bought my brand new Dodge Viper. Somebody steals it, strips it down and gives it back to me with just the tires and the steering wheel and says, “Here, it’s enriched!!”

It’s not enriched. It's junk. There is nothing in it that made it good in the first place.

When we buy enriched wheat flour, it sounds like it’s good for us but really it is stripped down grains with a couple of B vitamins and some iron added back in that the FDA mandates. There is nothing left of those hundreds of protective compounds in the whole grain after it has been “enriched”.

In that same vein we also have high fructose corn syrup and just plain old sugar that are added in. Those are considered refined carbohydrates as well and need to be avoided.

Artificial Sweeteners

Next on the list is any type of artificial sweeteners. That means Splenda, Sucralose, Aspartame, NutraSweet or Acesulfame K (aka Acesulfame Potassium). Those compounds need to be avoided at all costs. These compounds are present in so many different things that we eat

today – from little tiny amounts in gum up to that two liter of Diet Coke per day that you’re drinking, thinking that you’re doing a good job.

First off, artificial sweeteners from a common sense standpoint, just aren't working. Considering that they’re in practically everything we eat, society should be getting leaner with lower rates of diabetes. From a quick look around the room we know that that is obviously not the case.

When you add in the mounting medical research studies on artificial sweeteners that suggest they contribute to diabetes and obesity, you’ll further understand my position.

Many times with products I hear people say, “Well, it’s just a little bit of Splenda in there.”

If it’s just a little bit, I would ask, “Why is it even in there?” The obvious answer is: for taste.

If you can taste it then your body is reacting to it. We have taste buds in the small intestines that match those in our mouth. So if we can taste it in our mouth, our small intestine is tasting it and prepping the body to respond to belief that calories are coming. However, the body gets ready and looks around for the calories from the sugars that coming in, but to no avail. Nothing is coming.

Ultimately, we end up disassociating taste from our metabolism and start to really mess with our body’s response to the foods that we eat. This is particularly scary when it is happening to children. All artificial sweeteners need to be avoided. Period.

As far of some of the other sweeteners, like Stevia, I still would prefer people avoid them as much as possible. I have less concern with them, but we’re still trying to cheat Mother Nature and satisfy our sweet tooth. This is not always a good thing.

In summary, all sweeteners we should try to avoid if possible, but particularly the artificial sweeteners.

Artificial Colors

While you’re reading the label for the artificial sweeteners, you also need to look for artificial colors, most notably the FD&C dyes. These dyes are specifically labeled because they needed approval from the FDA under the Food, Dye and Cosmetic act.

I have concerns over a chemical compound I'm eating that needs to be “approved.” My orange doesn't have a stamp on the outside of it labeled “Approved by the FDA.”

Pretty much anytime I see those in anything, I always scratch it off the list. It always surprises me what different foods you’ll see artificial colors in, such as pickles.

Just how much do you have to process a pickle to take the green out of it? It’s a question that I’ve never been able to answer.

Many gums will have artificial colors in them. Surprisingly, many of these products are actually white. Kind of makes you wonder exactly what they are using artificial colors to cover up.

Plastic Water Bottles

Another thing you should be avoiding is bottled water. I know it seems like we need to have 16 ounces of water within arms’ grasp at any waking moment of the day, but I’m not quite sure where this idea came from.

I’m not suggesting you should go hiking a mountain here in Arizona. In August. At noon. And not bring something to drink. However, bottled water comes with its own concerns. Aside from us destroying the environment with all these plastics, the clear plastic bottles contain a compound called BPA or Bisphenol A. Bisphenol A has been clearly linked to diabetes and obesity and potentially to birth defects, and yet we drink these bottled waters and think that we’re being healthy for ourselves.

Even if you buy them from the store and immediately put them in your refrigerator, you have no idea if that case of bottled water was sitting on a shipping dock at the store at 110 degrees for the past week, baking the plastic. Even if this did not happen to your case of bottled water, there are concerns with the BPA leeching into the water even at room temperature.

Beyond the BPA aspect, there are also concerns about where the bottled water comes from. Many of them are no better than tap water and there are concerns with the contaminants in them. Environmental Working Group is a great resource to get a better idea of just what might be lurking in your bottled water. You can visit their guide by clicking here.

In general, you need to get away from your habit of drinking bottled water unless it’s absolutely the last option. Aluminum, steel or glass containers to bring your own water in is a far better idea. Better yet, wait until you get to Things To Have More Of later in this e-book.

Farm-raised Fish

Over the years many people have switched to eating fish instead of red meat thinking that they’re doing a good thing for their body. Few of them seem to pay attention to whether or not it is wild caught or farm-raised fish they are eating. Farm-raised fish has a variety of concerns surrounding them. Enough so that you should avoid it all together.

The first and greatest of the concern is what we’re feeding this fish. Most people eat fish because they believe that they’re higher in the healthier fats (omega-3s such as DHA and EPA). The presence of DHA and EPA in comes from the wild caught fish eating algae, or larger carnivorous fish eating the smaller fish that had been eating algae. In farm-raised fish, their diet is principally derived from corn.

I’ve done some scuba diving and some snorkeling. I have yet to see any fish eating corn in the wild. Corn is high in omega-6, which we already get far too much off. So if you think by eating farm-raised fish, you’re getting a good source of omega-3, you’re not.

Beyond the feed, farm raised fish are well-known to contribute to high levels of pesticide exposure because of the conditions in which they’re grown in. Wild caught fish do not have the same concern.

In addition, in wild-caught salmon, the pink coloring is derived from the carotenoids in the food that they eat. In contrast, many times in farm-raised fish that pink coloring is from a dye, which then refers back to the avoiding artificial colors above.

Finally, there are concerns with parasites growing in the farm-raised population that can make it out to the wild-caught population and decimate the wild population.

Thus, there are many reasons to avoid farm-raised fish both from an environmental standpoint as well as the health standpoint.

Tilapia is almost exclusively farm-raised and salmon most often is farm-raised. You need to ask the question and make sure that you’re avoiding farm-raised fish.

The other little note is that some of the bigger, older carnivorous fish can be higher in mercury. The EPA and FDA have a wonderful downloadable format where you can get an idea of the mercury content of commonly eaten fish. This resource can be read by clicking here.

Commercially Grown Beef

While we’re on the subject of corn-fed fish, the same goes for corn-fed beef. Corn fed beef is traditionally what we’ve advertised as being the most desirable and what we should be eating.

However, from a health standpoint, it is again higher in omega-6s and is a food item that we want to avoid.

Instead, look for grass-fed beef. It should be grass-fed throughout the entire life cycle. A lot of grass-fed beef is actually grain-finished, again raising the omega-6 content and ruining any chance that that product was actually good for you. A good butcher or a rancher (at your local farmer's market) will know what's what.

Worse than higher omega 6 levels, typical commercial ranch beef is also loaded in stress hormones, antibiotics, and certain other growth hormones that we really don’t want to be eating.

Alcohol and Energy Drinks

There are certain compounds that we drink heavily in today’s society that we need to avoid. While wine is okay in moderation, (specifically, red wine), beer and hard liquor generally create only problems with very few benefits.

Our youth seem to have a strong desire for energy drinks. These are to be avoided at all cost as well. If you’re taking good care of yourself, eating the way you should be and not stressing, you should have all the energy that you need and should not have to require energy drinks to stay awake, alert, and focused.

Worst, many of these energy drinks are now promoting sugar-free energy drinks. Since the ultimate form of energy in our body is glucose (sugar), I’m not quite sure what they mean by “sugar-free” energy drinks. An oxymoron to be sure.

Dairy

While we’re on the subject of drinks to avoid, I am not a fan of dairy at all. I know that our society has propagated the idea that dairy is good for us. However, the research does not support this dogma.

Before you stop reading this in disgust based on things that I don’t know what I’m talking about, the first question you should ask is what is mammalian milk designed for? A lot of people look at me with a strange look when I ask about “mammalian milk”. But to any mammal, what is mom’s milk for? The obvious answer is that it was designed to take a newborn through a rapid growth stage so that they become relatively self-sustaining.

This is great when you’re younger, but what about when you’re older? Do we really want a rapid growth stage in today’s obese environment? What I really want to know is, who’s the first person ever to look at a cow’s udder and go, “Wow! I got to try some of that!!”

How would you feel if a 6, 8, 12, 15 or 30-year-old went back over to his mother and said, “You know, mom, I really think I need some of that”? You’d think they’re crazy. And yet, for some reason, when we do it with cows, it’s okay.

Well it’s not. We need to avoid dairy. Even if you are unfamiliar with the multitude of studies showing the harms of dairy intake, one of the premises that I always promote is that we should never drink our calories. There is never as much nutritional value in something that we drink as there is in a solid product of something. That goes for fruit juices. That goes for dairy. Especially for soda. Basically, anything that you drink that has calories, we need to cut back on and minimize. Dairy clearly falls within that category.

Fake Peanut Butter

Many people think that peanut butter is good for our health. In general I’m a very big fan of peanut butter. However, it needs to be real peanut butter and not what I refer to as “fake” peanut butter. That means, if you can open your peanut butter jar, stick it in the back of your cabinet, and eat it ten years later, it’s not real peanut butter.

The fake brands have hydrogenated oils in them. This is a process by which manufacturers make the shelf life almost indefinite. Peanut oil at room temperature is a liquid. Unfortunately, that doesn’t work for packaging or shelf life. To solve this problem, the manufacturers put it through a process called hydrogenezation. Hydrogenezation changes the characteristics of the oil to make it a solid at room temperature.

This process converts peanut butter from something that could potentially be good for us into something that is very harmful for us and contributes to things like cancer, diabetes, and heart disease.

Basically, you should follow what I call “the eight-year-old rule.” If a typical eight-year-old cannot read the ingredients label, we should not be eating it.

“Peanuts” and “salt” is readable by most eight-year-olds. However, “partially hydrogenated peanut oil” is a lot harder to pronounce by your average eight-year-old. Many of the foods we eat today don’t pass the “35-year-old biochemist rule”.

I will occasionally come across words in ingredient labels that I really have no idea what they are or what they’re derived from. Thank goodness we have Google to help identify mystery ingredients.

“Healthy” or “Lean” Frozen Entrees

While we’re on the subject of the eight-year-old rule, I should bring up those meals and snacks that we eat that are labeled “healthy” or “lean,” especially if they are in the title of the product.

Look at an orange. It doesn’t have a stamps or label on it saying “healthy” orange or “lean” orange or “low fat” orange or “sugar-free” orange. Those entrées like Healthy Choice and Lean Cuisine are anything but. The ingredients labels on these, as mentioned, don’t pass the 35-year-old biochemist rule.

We definitely should not be eating these types of foods. Don’t let the “healthy” or the “lean” on the front of the packaging deter you from reading the ingredients on the back of the packaging.

Chapter 2: Things to Have More Of

Healthy Fats

The list of Things to Have More Of is, many times, the opposite of Things to Have Less Of or to avoid.

Increasing intake of healthier fats is very important, especially given the demonization of fats that occurred in the 90s. Increasing your intake of foods like olive oil, avocados, nuts, and wild-caught fish is very important. We have already talked about avoiding the farm-raised fish and gearing more towards wild-caught fish and grass fed beef so we don’t need to go over that again.

The only caveat is to try to stick with the fish that has less of a concern over heavy metal contamination. If you’re doing something like tuna, do the chunk light rather than the albacore. The albacore is an older tuna and so has had more time to accumulate mercury over the course of its life. Sticking with the chunk light will give you less mercury exposure.

As far as nuts go, I’m a huge fan of adding nuts into your lifestyle. The important thing to remember, however, is that nuts need to be raw or dry roasted – no added oils. These added oils are very common in pre-packaged or canned nuts. You need to read the ingredient labels on this one.

I remember a patient quite a few years ago that had elevated cholesterol levels. Her values were around 240 or so and yet she was doing everything right. Her cholesterol just wouldn’t budge below that number. All we did was switch her from canned nuts (typically high in the omega-6 fatty acid oils like cottonseed oil) to raw nuts.

Her cholesterol dropped about 20 or 30 points from this small change alone.

This was a pretty simple change, but it took knowing that there is a difference between the raw nuts and the nuts that had all the added oils in them. You have to label shop. Best bet is to buy them in bulk and be able to look at the ingredients label on the bins that you are purchasing from.

Quick Lunch Items

If you’re looking for something quick to have for lunch at the office there are a couple of pre-packaged frozen entrées that can really make life easier. In ad dition, if you shop around, the cost of them is far less than what you pay for a quick drive through a fast food window.

One of the brands I use and recommend heavily is Amy’s. (www.amys.com). These types of foods gives you an idea of what higher quality, unprocessed meals can taste like. They have a large multitude of different choices to pick from. I'm sure you can find ones that you like much better than some of the heavily processed “lean” or “healthy” frozen entrées that you may be doing right now.

Real Peanut Butter

We already mentioned staying away from “fake” peanut butter. On the flip side, I’m a big fan of “real” peanut butter – the stuff that you have to mix in and has to be refrigerated. Otherwise it’s going to go rancid in a very short period of time.

Even better, as crazy as it may sound, you can actually buy powdered peanut butter. Powdered peanut butter is far more convenient. I recommend it to pilots, truck drivers and flight attendants because all you have to do is add water and you can have yourself a really good tasting peanut butter.

The first time I bought it, I just wanted to try it because it’s something that would be very convenient for patients. I didn’t expect it to taste good, but was pleasantly surprised to find that it did.

Bell Plantation sells a product called P2B Peanut Butter (www.bellplantation.com) which you can buy online. It can be found locally as well, but you're going to have to shop and look around a lot harder to find them because few stores carry this type of peanut butter.

Plant-based Lifestyle

I’ve already mentioned that we should avoid typical commercially grown corn-fed beef. On the flip side that means that we should stick with grass-fed beef. However, I also believe that is very important to follow a plant-based lifestyle.

A plant-based lifestyle means that you should have to dig around between the rice and vegetables to see the little piece of chicken in your meal, versus lifting up the 32-ounce porterhouse to see the sautéed onion underneath.

Whenever I do any red meat, it is generally organic, grass-fed and a far, far smaller portion than what most people are used to. A single serving for one person may last me four meals. Not only does this help balance out the extra cost of the grass-fed beef but it also helps to maintain a principally plant-based lifestyle.

Fruits and Vegetables

You don’t need me to tell you that you should be eating more fruits and vegetables. That generally goes without saying. But sometimes we need a nice reminder that you need to increase your intake of fruits and vegetables.

For me though, that doesn’t mean grabbing an extra orange or apple just to grab an extra orange or apple. That adds more calories to your lifestyle, and we’re already taking in far too many calories as it is.

Rather, this means that if you’re going to make meatloaf, you should try to cut back on the amount of meat and see if you can increase the onions and other vegetables that are in the recipe to increase your intake of plant-based compounds and decrease your intake of animal-based foods.

I mentioned this concept earlier with grass-fed beef. It doesn’t mean avoiding the red meat but it does mean increasing the intake of vegetables that are associated with that meal and using them to displace the animal-based products.

Tea

I have been, and will always be, a very strong advocate of tea. And I'm not talking about sweetened tea that you buy in a bottle at the store. I always gear people towards unsweetened flavored teas.

Black, boring tea just is not something that I personally drink. Rather, I stick with brands like Teavana, Republic of Tea, China Mist, or Maya Tea. There are literally hundreds of flavors to pick from between these different companies. If you do it right and prepare it right it’s far cheaper than anything else that you will be drinking.

Whenever I make tea, I have a large pot on the stove that is strictly set aside for just tea. I fill it up with water from the RO system (reverse osmosis filter) and put in maybe half a strainer full of tea, a bag of China Mist or five of those circle tea bags from Republic of Tea.

You will have to play with the process and find your own personal preference. I put the tea into the water in the pot, bring the pot to a boil and let it cool down. Once it’s cooled down it gets poured into glass containers to go in the refrigerator.

If you switch from bottled water to drinking tea in this manner you just made some very drastic improvements in your long-term health. Eight to ten glasses of bottled water a day has no real research backing it up. It’s more dogma that everybody has accepted and never questioned.

On the flipside, tea has hundreds, if not thousands of research articles supporting its intake. Caffeinated or decaffeinated; it doesn’t really matter to me. The caffeine levels in green tea are generally not that high and will only affect the most sensitive.

The old dogma of needing to drink an extra glass of water for every glass of caffeinated beverage just doesn’t make sense. In the studies done on Asian populations that are heavy drinkers of green tea, the tea drinkers don’t gulp down an extra glass of water for every glass of green tea that they take in. It’s just what they drink.

Dark Chocolate

The last thing to Have More of category is dark chocolate. The research behind dark chocolate is excessive and consistently finds dark chocolate to be very protective for your blood vessels.

You protect your blood vessels, you protect your heart, and you protect your brain.

Remember that quantity can be an issue. Because of this, it doesn’t mean you can sit down and eat two bars of dark chocolate.

In general, the higher the cacao content the better off you will be. Try to find those ones with the highest cacao content. These are just a little bit more bitter, but you can look around for ones that are mixed in with different berries. Blueberries, boysenberries, goji berries and acai berries are just a few that can be added in to sweeten up the bitterness of the dark chocolate, and add the protective effects of the berries on top of that derived from the cacao.

Better yet, use the straight dark chocolate, mix it in with some nuts, and wash it down with some unsweetened flavored tea and you got yourself a fantastic little snack.

Chapter 3: Exercise

The next important step on the list is exercise. There are two forms of exercise – aerobic and strength building / resistance training. You need to do both.

Aerobic Exercise

I think the biggest misconceptions occur in the realm of aerobic exercise. It’s been bred into us that we need to do 45 minutes of aerobic exercise at least three days a week to maintain good cardiovascular health. However, the research has been more and more in support of a short burst aerobic type activity.

If you think about it, I don’t know that there is a predator our ancestors could run from for 45 minutes or prey that they could chase for 45 minutes. I’m not sure we were designed for prolonged aerobic activity versus more of a short burst.

One well accepted sign of a very good cardiovascular health is how fast your heart rate comes back down to normal after exercise. The quicker it returns to normal, the better your heart. With short burst aerobic activity, you’re actually training this aspect of cardiovascular health.

Most of the studies used at a 30-second burst on an exercise bike. However, any form of exercise would do. It could be sprinting, it could be an elliptical, a jump rope. It could be kicking on heavy bag. Anything you can imagine that you can speed up the pace for 30 second bursts will qualify as short burst aerobic activity.

The rest time between bursts is generally however long it takes your heart rate to come back down to normal. If you’re in better conditioned shape, that may be 30 seconds. For those less conditioned, it may be a minute. It may be two minutes. I’ve seen studies where they went to as long as four minutes in between sets.

Regardless of how or what kind of shape you’re in, you get the idea that you’re doing a short burst as fast as you can. We’re not talking a light stroll for 30 seconds as your “burst” and then walk along at a leisurely pace for your rest period. The short burst level of exercise is an all-out sprint.

I think one of the problems in society today is that we just don’t break a sweat. We don’t hit that anaerobic zone that I think is so important for good cardiovascular health. In a short burst scenario, you really can’t go much longer than 30 seconds because your body is running out of oxygen no matter how fast you breathe.

Too many of us consider a nice leisurely walk around the block as exercise. I do NOT consider that enough exercise for the vast majority of people.

Strength Training

The other type of exercise is resistance training or strength training. There is no question that you need to maintain muscle mass as you age. Few things will keep your body as healthy as maintaining good muscle mass.

There are diminishing returns on those second and third sets that most people are so accustomed to. Unless you plan on becoming Mr. Universe, a single set of an exercise done to fatigue will likely be enough for you. As far as the number of reps, you really shouldn’t be able to do more than eight to ten of whatever it is you’re doing. If you can do 30 and still talk on your cell phone, the weight you are using is not high enough. Add to it until you find it difficult to finish eight to ten sets.

Personally, I don’t go to a gym. I don’t do any formal weight training. I do simple 1-set exercises like pull ups, chin ups and dips. I feel that this is enough for me.

With these two concepts in mind, it should change your viewpoint on what exactly is enough exercise. Four to six sets of aerobic exercise could very well be enough to achieve and maintain good cardiovascular health. As you get into better shape you can progress up to doing ten sets of this burst, but even then you’re really only looking at about 10-15 minutes worth of exercise, counting your rest times.

It changes your viewpoint. Before you needed to set aside an hour or an hour and a half to go to the gym and get whatever done that needs to be done. Now you can look at your elliptical and go, “I do have 15 minutes to exercise and that is going to be enough for me.” With that in mind, you can begin to exercise more consistently because it doesn’t require as much of a commitment.

Chapter 4: Stress

The final chapter is stress.

One thing I can assure you is that a few things destroy your health, mind, and happiness like stress. There is probably not a single chronic disease that doesn’t have stress as a major component.

Unfortunately, stress seems to be highly prevalent in today’s high paced, fast society.

The real long term answer is to manage your stress and prioritize things. Of course, that is beyond the scope of this e-book.

In the meantime, you need to do things to manage your stress. That would include exercise, certain biofeedback device like such as the RESPeRATE (you can read more about this device by clicking here), meditation, deep breathing, deep, meditative prayer or just basically taking time for yourself. Vacations are also far too uncommon in society today.

If you don’t manage your stress there will always be a price to pay. It’s not going to be pretty. Stress doesn’t kill you right away. Rather, it’s a long, slow, drawn-out process that can be quite painful and expensive and it’s not a happy process. Keep that in mind and put stress management at the top of your priority list.

SummaryThere is nothing more powerful to your health and avoidance of chronic disease like the appropriate lifestyle choices.

When you are in the middle of a heart attack, this is not the time to cut back on your corn oil and grab some wild caught salmon. Here is where mainstream medicine shines and will save your life.

But if you want to avoid this scenario in the first place, or keep it from happening again, lifestyle is truly the only answer you have.

Use it.

RESOURCES

Trusted Product Reviews and other ebooks by Dr. Bogash

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