January 2011

January 2011

A W3 LIFESTYLE MINIZINECambridge Faire

EXPERIENCE A W3 LFESTYLEApartment Living at itrsquos Best

GutFeelings5

You Shouldnrsquot Ignore

SLEEP ITOFFAvoid Unwanted Weight by Getting More Zrsquos

IntuitiveEatingA Kinder Gentler Way to Lose Weight

Articles of2010

Best

PassionateFor YOU

2011 Plan of Action

Live and Be

Eliminate BlameComplaining and

Procrastination

QBQ

Upcoming EventsWe canrsquot wait to have

some great fun with you in 2011 Please email us your event suggestions After allyou are always the guest of honor

Our Services Dedication to YOUAwarded a National Apartment Designation as a W3 Lifestyle Community

Only a small percentage of apartment communities within a given market can hold the W3 Lifestyle designation This National Apartment Designation represents Superior Resident Services and Superior Product Quality Our community has achieved this great honor

In 2011 we have many exciting things coming up including some fantastic resident events as well as your continuing to receive this publication every month which will always be jam packed with useful information We may even have a few other tricks up our sleeves It is our goal to make sure your living experience here is the absolute best that it can be

YOU are what makes our community so special and we appreciate your desire to assist us with keeping it clean and making it a great place to live for not only yourself but for your neighbors as well Anytime you see anything that needs repaired on the community please feel free to let us know so that we can attend to it quickly

COMMUNITY INFO - W3 LIFESTYLE 3

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on Facebook

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Cambridge Faire

Community ManagerJessica Otwell

Leasing amp Resident Services Bryan Farr

Weekend Leasing Consultant Gabby Reynoso

Mainteance SupervisorAlfredo Tovar

Maintenance TechnicianLuis Rodriguez

HousekeepingGuadalupe Torres

Phone (Current Residents)866-932-0070

Phone (Future Residents) 866-932-0073

Fax770-306-6225

Emailcambridgefair_patrician

crossfiremailcom

Newsletter Advertising Inquiries

Todd Sherman

770-886-1881 ext 102toddw3lifestylecom

Tell all of your friends about what it is like living at a W3 Lifestyle designated

community

National Apartment Designation wwwW3Lifestylecom

Cambridge Faire

Community Description

Community Amenities

Directions to Community

Welcome to Cambridge Faire Apartment Homes located in Fairburn GA Our luxury apartment community is minutes from shopping fine dining I-85 and I-285 Nestled in a secluded setting Cambridge Faire provides peaceful apartment living in a convenient location

I-85 Hwy 74 (Peachtree City amp Fairburn - Exit 61) Take Hwy 74 South approximately 1 mile toward Peachtree City Turn right on Meadow Glen Pkwy Cambridge Faire will be on your right

Spacious 123 Bedroom Apartment HomesPatiosBalconies with Outside StorageShort Term and Corporate Leases AvailableWasherDryer ConnectionPets Allowed

Resort Style PoolPlayground247 State of the Art Fitness CenterPicnic amp Grill AreaTennis CourtsCar Care Center w VacuumsGarages AvailableMonthly Resident Functions

900 Meadow Glen Parkway Fairburn GA 30213

wwwcambridgefairecomNational Apartment Designation

Office HoursMon-Fri 83-0-530Sat 10-4Sun 12-4

Phone 888-331-6193 eMail

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Awarded

A W3 Lifestyle CommunityCambridge Faire has been designated as a W3 Lifestyle community for being one of the Best of The Best apartment communites - Superior Resident Services and Superior Product Quality

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Getting StartedEXPERIENCE A W3 LFESTYLE

Apartment Living at itrsquos Best

David WolfeW3 Lifestyle

Hello and welcome to the digital edition of Experience A W3Lifestyle Minizine - a more innovative and paper-free way to enjoy community news Forward-Thinking articles Healthy Living advice and so much more

Reading Experience a W3 Lifestyle onine is simple Browse the Minizine page by page by using the right and left arrows in the navigation buttons at the sides of the pages or at the top of the page - whichever is more convenient for you

This digital edition gives you convenient ways to

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Happy reading

David WolfeDavid Wolfe W3 LifestyleExperience a W3 Lifestyle Minizine


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When I was in college I of-ten began my homework at mid-night Nothing seemed to focus my thoughts on a term paper better than a morning dead-line I knew this routine wasnrsquot a wise one mdash after all I might crash facedown in my textbook But I told myself that adrenaline improved my writing Besides I figured I was losing weight on those nights with only four hours of sleep I assumed that all that effort to stay awake and func-tional had to be zapping away the dayrsquos calories

Turns out that I was greatly mistak-en In fact recent research shows that lack of sleep can make people gain weight not lose it Perhaps night-owl behavior like mine helps explain the fa-

mous ldquofreshman 15rdquo mdash the aver-age number of pounds students gain in their freshman year of college

People have acknowledged the value of sleep for centuries But theyrsquove focused primarily on sleeprsquos impact on brain function and the obvious costs of burn-ing the candle at both ends lowered mental acuity irritabili-ty and a greater chance of acci-dents and mistakes ldquoIf you talk to some neuroscientists today the prevailing view is still that sleep is only for the brainrdquo says Eve Van Cauter PhD professor of medicine at the University of Chicago and an expert on the ways sleep affects endocrine function

Over the last few decades sleep researchers across the country have been overturning that view Their studies indicate that curtailing sleep and getting

New research shows that sleep significantly influences metabolism appetite and weight management Could getting more shuteye help you ward off excess pounds

Sleep The Weight OffBy Kristin Ohlson

poor-quality sleep are implicated in many dis-eases that affect the entire body including type 2 diabetes hypertension cardiovascular dis-ease cancer and impaired immune function

One of the most startling observations has come from Van Cauter and her University of Chicago colleagues Over the course of four studies they showed that people who donrsquot sleep enough night after night unwittingly trig-ger a hormonal storm that causes their appe-tites to rise

Other researchers followed up with studies looking at the long-term health of large popula-tions and found the implications of Van Cau-terrsquos work borne out in real life People who sleep fewer hours tend to become overweight or even obese Even a difference of one hour is significant Columbia University researchers for instance found that people between the ages of 32 and 59 who slept only four hours were 73 percent more likely to become obese than those sleeping seven to nine hours Even a difference of two hours was significant Those who slept only six hours were 23 percent more likely to become obese than those sleeping seven hours

Does this mean we can shed pounds by get-ting additional shuteye Maybe but research hasnrsquot yet proven this supposition mdash the stud-ies looking at whether overweight people shed pounds when they sleep more are just getting under way Still itrsquos clear that insufficient sleep encourages weight gain and that getting ade-quate sleep helps prevent it

For most of us adequate sleep means seven to nine hours a night and over recent decades fewer of us have been reaching that goal Ac-cording to research by the National Sleep Foundation the average duration of sleep for Americans fell from a high of nearly nine hours in 1960 to seven hours in 2002 and to just over six and a half hours in 2009 More recent sur-veys show that the number of people sleeping fewer than six hours per night has doubled over the last four decades to nearly a third of the population

ldquoPeople tend to sacrifice sleeprdquo says Clete Kushida MD PhD a sleep expert at Stan-fordrsquos Center for Human Sleep Research and a recent past president of the Ameri-can Academy of Sleep Medicine ldquoEven peo-

ple who pay attention to nutrition and exer-cise sacrifice sleep They think they can get by with less perhaps because the medical problems from sleep disorders usually be-come apparent [more slowly] over the yearsrdquo Bleary-Eyed and Craving Cookies

Studying sleep is big business in the Unit-ed States The American Academy of Sleep Medicine has 8000 members and there are some 2000 accredited sleep centers scattered across the country Many are exploring the biochemical processes that go awry after too many nights of insufficient sleep Others are in-vestigating the bodyrsquos response to poor-quality sleep mdash sleep disturbed by stress anxiety a snoring partner loud neighbors or conditions like restless leg syndrome and sleep apnea

Van Cauter set out to study the connection between sleep loss and appetite after anecdot-al reports from sleep studies indicated that sub-jects were overeating during extended stays in the laboratory The common assumption was that they ate because they were bored but she decided to test that assumption In the first-ev-er study to make the connection between sleep and appetite published in 2004 in the Annals of Internal Medicine Van Cauterrsquos team brought 12 lean and healthy young men into the lab for two four-hour nights of sleep followed by two 10-hour nights They found that when the sub-jects slept for only four hours they showed dra-matic changes in two hormones that regulate appetite

Blood draws revealed an 18 percent de-crease in leptin a satiety hormone produced by the stomach that tells the brain when the body has had enough food They also showed a 28 percent increase in ghrelin a hunger-causing hormone produced by our fat cells indicating that our energy reserves are running low and need to be replenished

Taken together these two hormones boost-ed the young menrsquos hunger mdash even though the amount they ate and exercised was the same during their nights of ample sleep The subjects reported a 24 percent increase in appetite after less sleep with a special eagerness for chips cakes and cookies and breads and pasta

ldquoThis study suggests that there could be long-term consequences with prolonged sleep

deprivation mdash especially if yoursquore trying to con-trol your food intake or stick to a healthy dietrdquo says Kristen Knutson PhD a University of Chicago assistant professor of medicine whorsquos been involved in many sleep studies ldquoThey were craving junk food not apples and carrot sticksrdquo

Sleep researchers have also noted other im-portant biochemical changes that might influ-ence weight gain in people who are chronically sleep deprived In 1999 Van Cauter and her University of Chicago researchers published a study of young healthy subjects who endured six nights with only four hours of sleep followed by six nights with 12 hours of sleep During the short sleep days examinations showed that the subjectsrsquo ability to metabolize glucose was impaired meaning that their muscles and other tissues werenrsquot able to remove glucose from the blood effectively

This sort of sleep-related metabolic disrup-tion can prompt the body to bump up its produc-tion of insulin a hormone produced by the pan-creas that flows through the blood and binds to our cells allowing them to absorb glucose en-ergy Without that action glucose builds up in the blood and prompts the pancreas to secrete more and more insulin

Over time this can create the kind of insulin resistance that marks adult-onset diabetes Ex-cess insulin also prompts the body to store fat

Researchers arenrsquot entirely sure why sleep loss leads to this prediabetic condition but they have observed that their sleep-stressed subjects have increased activity in their sym-pathetic nervous system the mechanism that activates the fight-or-flight response (This acti-vation of the sympathetic nervous system might also account for the preference for junk food among Van Cauterrsquos sleep-deprived research subjects Stressed people often crave the quick energy such fare offers)

When sympathetic nervous activity increas-es parasympathetic activity mdash which helps control the function of many of our organs mdash tends to drop ldquoParasympathetic activity has an impact on the pancreas so if itrsquos reduced itrsquos possible that insulin is not being properly regu-latedrdquo says Knutson

During their sleep-deprived state the sub-

jects also showed an increase in the level of the stress hormone cortisol in the early evening mdash a sharp contrast to the normal tapering down of this hormone before bedtime The secretion of growth hormone (GH) which affects growth and metabolism was also altered Instead of the normal single burst of this hormone after sleep onset GH was released twice before and after sleep

ldquoThese alterations in cortisol and growth hormone could affect insulin sensitivity neg-ativelyrdquo explains Knutson ldquoAnd thatrsquos a bad thing we want to be insulin sensitiverdquo Body-Clock Confusion

Researchers know that sleep deprivation disrupts one of the most basic mechanisms in our body our internal clock And studies show that messing with our internal clock may have serious implications for our weight We evolved over millions of years shaped by the earthrsquos cycles of day and night and light and dark-ness and our bodyrsquos clock still ticks according to those basic cycles

This clock mdash often called our circadian rhythm mdash isnrsquot just a metaphor It has a pre-cise location in the brainrsquos hypothalamus in two pinhead-size clumps of neurons called the suprachiasmatic nuclei (SCN) that sit above our two optic nerves The SCN monitors the light coming in through our eyes and based on the amount and timing of light regulates vital rhythmic functions throughout the body includ-ing temperature the release of hormones and metabolism

The brain clock ticks away largely unaffected by the rest of the body mdash in fact researchers have removed that portion of the brain from animals and watched as the SCN continues to pulse rhythmically on its own for a while But the SCN is not the only clock in the body Al-most every cell has a clock-like function that operates on a 24-hour cycle The difference between the brain clock and all these others is that the latter canrsquot operate on their own They depend on the brain clock to sustain their rhythm

ldquoWe think the main clock is like an orchestra conductor that keeps all the other instruments in timerdquo says Ilia Karatsoreos PhD a postdoc-toral fellow at Rockefeller Universityrsquos Labora-

tory of Neuroendocrinology whose experiments with mice suggest that disrupting their circadi-an rhythms prompts weight gain and impulsive behavior ldquoOnce that conductor is disrupted it loses its ability to keep these other players in sync with each other The organs and tissues are then not working as well together as they should berdquo

By remaining awake when our biological clock says we should sleep we risk scrambling the alignment of the internal systems regulated by our SCN mdash with terrible implications for our weight among other things

ldquoAll the different organs that regulate me-tabolism have circadian rhythmsrdquo says Phyllis Zee MD PhD professor of neurology and di-rector of the Sleep Disorders Center at North-western University ldquoAnd when theyrsquore out of sync it can expose one to changes in metabo-lism or to choosing inappropriate food or to eat-ing too muchrdquo

Some researchers think late nights fueled by bright lights and glowing computer and TV screens may trick our bodies into thinking wersquore in a sort of perpetual summer mdash a high-activity time when our hunter-gatherer predecessors would have been loading up on readily avail-able carbohydrates in preparation for a long cold winter

ldquoOur ancestorsrsquo sleep durations would have been shorter in the summerrdquo says James Gangwisch lead author of the Columbia study And our caloric needs would have been far greater he explains mdash both to fuel long days of activity and to accumulate precious fat stores that would carry us through the cold season

Our modern reality is entirely different of course ldquoNowrdquo notes Gangwisch ldquowe can have year-round fat deposition preparing for a win-ter that never comes It comes of course but wersquore still warm and can get all the food we want and can still have short sleep durations because we have year-round light exposurerdquo Playing Catch-up

There are plenty of reasons why wersquove grown so estranged from sleep mdash despite its obvious health implications Chief among these is our tendency to work longer hours ldquoInstead of working 40 hours people are often working

50 to 60 hours per weekrdquo Knutson says ldquoYou want to have a life outside work so you pay with sleep timerdquo

But the body keeps a very exact accounting of the hours needed for sleep If we build up a sleep ldquodebtrdquo of an hour or two per night Mon-day through Friday wersquore generally not going to be able to make it up in one weekend We carry that debt and the burden of sleepiness forward often not even realizing how sleep im-paired we are

ldquoSeveral studies have shown that after cu-mulative sleep deprivation individuals are no longer able to recognize the degree of sleepi-ness under which they operaterdquo says Van Cau-ter ldquoThey think theyrsquore OK but when their per-formance is tested they fail miserablyrdquo

What we need say some experts is a new characterization of sleep mdash one that doesnrsquot regard it as a time when we just turn ourselves off We need a new appreciation of slumber as a part of the environmental metronome guiding important cyclical functions in our body mdash func-tions that affect our weight our body chemistry our neurology and our overall well-being

Most of us assume the routines of a lean lifestyle mdash like healthy meals and exercise mdash are limited to our waking hours But that point of view leaves out the crucial dark side of our 24-hour cycle when sleep prepares our bod-ies and minds to function at their best on the following day It ignores the fact that our bod-ies require adequate downtime to regulate sys-tems that have a direct impact on whether we accumulate unwanted weight or succeed in evading it mdash now and over the long haul

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Quick amp EasyEclair CakeProvided by allrecipescom

By Cathy Gordon ldquoThis is a very quick and simple no bake dessert cake It uses graham crackers and a pudding mixture It tastes just like an eclair but there is enough for a crowd It is a great recipe for children who are learning to cook there is no baking involved or any power kitchen tools Just a bowl and a spoonrdquo

Ingredients2 (35 ounce) packages instant vanilla pudding mix1 (8 ounce) container frozen whipped topping thawed3 cups milk1 (16 ounce) package graham cracker squares1 (16 ounce) package prepared chocolate frosting

DirectionsIn a medium bowl thoroughly blend the pudding mix whipped topping and milkArrange a single layer of graham cracker squares in the bottom of a 13x9 inch baking pan Evenly spread half of the pudding mixture over the crackers Top with another layer of crackers and the remaining pudding mixture Top with a final layer of graham crackersSpread the frosting over the whole cake up to the edges of the pan Cover and chill at least 4 hours before serving

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Live and Be Passionate For YOU 2011 Plan of Actionby David Wolfe

If you donrsquot know what you want out of life there will be plenty of people out there that are ready to tell you Unfortunately they have their best interest at heart and rarely have yours in mind

Take some time these last few weeks of the year and go over what you did in 2010 that was specifical-ly about achieving your personal goals Did you ac-complish what you planned Did you have a plan Did you start a new hobby or keep purusing the hob-by you already had What did you do this year that was 100 about you and your personal happiness

If you do not make the time for yourself and take the time to find passion in your own life there is no-body out there that can or will do it for you You need to find your personal passions and then explore them Do what makes you happy Stop searching for happiness when typically is right in front of your face Too many times we spend our energy on the negative things in life and the ldquowhy notrsquosrdquo Why not me Why canrsquot that happen to me Why does heshe always seem to have great things happen to them Why why why

Irsquom not going to start preaching about things like The Secret and the importance of spreading posi-tivity around you Irsquom not even going to talk about karma The bottom line is that your life is going to be what you make of it If you truly want to be hap-py then you will be happy The first step is simply finding what you are passionate about and then sur-rounding yourself with whatever that is Surround yourself with people that have the same passions and values that you have Stand up for somethingstand up for yourself

I always tell people be what you want and be who you want to bethe rest will fall into place Live and be passionate about what makes you happy Do not let another year go by with no plan or goals Take the next few weeks and think about what you need to do for YOU to achieve what you want Notice all of the ldquoyoursquosrdquo in that statement Again if you donrsquot know what you want out of life there are plenty of people out there that are ready to tell youbut then it is all about them

A few years back two sci-entists at the University of Iowa conducted an

experiment in which research sub-jects played a game of chance with four separate card decks and stacks of play money Each card indicated whether the player had won or lost money and the goal for the player was to draw as many cash-delivering cards as possible What the players didnrsquot know is that the decks had been rigged Two of them had been stacked so they yielded high rewards but punishing losses while the other

two offered smaller rewards and virtu-ally no losses It took most players about 50 cards be-fore they started to favor the safer decks and about 80 cards before they could explain why they did so

Herersquos the curious part (and am-ateur gamblers should take note) Sensors attached to the playersrsquo skin showed that after only 10 cards a playerrsquos hand would get sweaty and nervous when it reached for the risky decks ldquoAlthough the subject still had little inkling of which card piles were the most lucrative [his] emotions knew which decks were dangerousrdquo writes Wired contribut-ing editor Jonah Lehrer in How We Decide (Houghton Mifflin 2009) ldquoThe subjectrsquos feelings figured out the game firstrdquo

Most of us have experienced the sense of knowing things before we know them even if we canrsquot explain how You hesitate at a green light and miss getting hit by a speeding truck You decide on a whim to break your no-blind-dates policy and wind up meeting your life partner You have a hunch that you should invest in a little online startup and it becomes Google

The quirky urge A funny tingle That little voice in your head These are your gut feelings talking But what are they telling you and should you listen Herersquos how to make the most of your own innate wisdom

If only you could tap into those insights more of-ten right Turns out you can especially if you learn to identify which signals to focus on mdash whether theyrsquore sweaty palms a funny feeling in your stomach or a sudden and inexplicable certainty that something is up

According to many researchers intuition is far more material than it seems Hope College social psy-chologist David Myers PhD explains that the intuitive right brain is almost always ldquoreadingrdquo your surround-ings even when your conscious left brain is otherwise engaged The body can register this information while the conscious mind remains blissfully unaware of whatrsquos going onrsquo

Another theory suggests you can ldquofeelrdquo approach-ing events specifically because of your dopamine neu-rons ldquoThe jitters of dopamine help keep track of real-ity alerting us to those subtle patterns that we canrsquot consciously detectrdquo Lehrer notes

This means if something in the environment is even slightly irregular mdash the speed of an approaching truck the slightly unusual behavior of someone at a party mdash your brain squirts dopamine and you get that ldquoweirdrdquo feeling Whether you pay attention or not can make all the difference You might meet your future spouse mdash or meet your maker Those signals carry a lot of impor-tant information so itrsquos wise to listen up

Judith Orloff PhD a Los Angelesndashbased intuitive psychiatrist and author of Second Sight (Three Riv-ers Press 2010) believes the benefits of listening to your instincts go far beyond making good on life-or-death decisions ldquoLiving more intuitively demands that yoursquore in the momentrdquo she says ldquoand that makes for a more passionate liferdquo

But she also notes that gut instincts are far from in-fallible The right brainrsquos skill with pattern identifica-tion can trigger suspicions of unfamiliar (but not dan-gerous) things or cause you to be especially reactive to people who simply remind you of someone else

So how do you choose which gut feelings to trust Orloff suggests that itrsquos a matter of ldquocombining the linear mind and intuitionrdquo and striking the right bal-ance between gut instinct and rational thinking Once yoursquove noticed an intuitive hit she says you can en-gage your rational mind to weigh your choices and de-cide how best to act on them

To that end here are five gut feelings that Orloff and other experts recommend you pay attention to mdash and some reasons why yoursquoll be glad you did

ldquoSomething feels wrong in my bodyrdquo

Listening to your bodyrsquos subtle signals is a critical part of exercising your intuitive sense says Orloff who also trains UCLA

medical students and psychiatric residents to use intu-ition when treating patients

ldquoYour body is a powerful intuitive communicatorrdquo she explains in Second Sight ldquoIntuition allows you to get the first warning signs when anything is off in your body so that you can address it If you have a gut feel-ing about your body mdash that something is toxic weak or lsquooffrsquo mdash listen to it Go and get it worked uprdquo Shersquos seen too many people ignore their sense that something isnrsquot right with their bodies and subsequently find that small problems have become big ones

Physical symptoms can also have symbolic value ldquoIf yoursquore around somebody and your energy goes down thatrsquos an intuition not to ignorerdquo Orloff says Sudden sleepiness can mean that yoursquore in the pres-ence of an energy-draining person or circumstance it can be your bodyrsquos way of communicating that these conditions are taking more energy than they give If you stay in a situation that makes you feel instantly depleted (like taking a job after you left the interview feeling exhausted) it can easily lead to a situation where you become depressed anxious and mdash not sur-prisingly mdash stuck

Ronald A Alexander PhD a psychologist mind-fulness expert leadership consultant and director of the Open Mind Training Institute in Santa Monica Calif also recommends paying close attention to any sudden physical sensations you experience during the course of an interaction He tells a story of traveling in India where he decided not to get in a cab because of a ldquoburning sensationrdquo in his gut and he later saw the driver being arrested in the train station for sus-pected robbery He says he typically feels intuitions in his chest or his stomach the latter is relatively com-mon given that the intestines house the enteric nervous system sometimes called the ldquosecond brainrdquo

ldquoThat second brain really is the intuitive brainrdquo Alexander explains and he recommends that when it

speaks you listen

ldquoIrsquom in dangerrdquo

Jackie Larsen was leaving her Grand Marais Minn prayer-group meeting on

an April morning in 2001 when a clean-cut young man named Christopher Bono approached her asking for help He told her that he was on his way to meet friends

1

2

in Thunder Bay and his car had broken down Dur-ing their brief conversation she got a visceral feeling that something was wrong accompanied by a sharp pain in her stomach She sent Bono inside to talk to the pastor of the church and called the police to have them trace his Illinois license plates It turned out he was the prime suspect in a gruesome crime and was fleeing the scene

Larsenrsquos brain had likely detected subtle irregulari-ties in Bonorsquos behavior ldquoMere lsquothin-slicesrsquo of some-onersquos behavior can reveal muchrdquo writes Myers who relates Larsenrsquos story in his book Intuition Its Pow-ers and Perils (Yale University Press 2002) His un-derstanding of this capacity is more socio-historical than neuroscientific he believes that the feeling you get about a person in the first 10 seconds expresses an ldquoancient biological wisdomrdquo Early humans who could speedily detect whether a stranger was friend or foe were more likely to survive he says and they would create descendents who were able to read emotional signals in another personrsquos face almost instantly

Of course the human capacity to ldquothin-slicerdquo can go badly awry as it did in the 1999 fatal police shooting of Amadou Diallo in New York City Police fired when they thought the young Guinean man was reaching for a weapon but he was actually unarmed and digging in his pocket for his identification

Because social conditioning helps to create uncon-scious beliefs and these beliefs can produce first im-pressions and snap decisions that are utterly flawed Orloff suggests that itrsquos important to check your gut feelings against your rational mind whenever possible And there are simple ways you can attend to what feels like a warning signal in the short term she says

ldquoIf you donrsquot trust somebody even if it turns out to be inaccurate it is something to pay attention tordquo she explains ldquoIf yoursquore walking down the street at night and you get the feeling lsquostay away from that personrsquo

just cross the streetrdquo

ldquoI want to helprdquo

While you might think of our gut in-stincts as something wersquove maintained

mostly to avoid danger the human species has evolved an equally powerful capacity to sense when our fellow beings need support ldquoSympathy is one of humanityrsquos most basic instincts which is why evolution lavished so much attention on the parts of the brain that help us think about what other people are feelingrdquo notes Lehrer

Since evolution has made you a quick read of other faces and their emotional signals you donrsquot always need to wait for a verbalized cue before you reach out The sympathy instinct nudges you to change the subject when wedding talk makes a newly divorced colleague cringe or to start up a conversation with a nervous seatmate during an airplane landing mdash subtle gestures that can make a big difference in someonersquos day The capacity to empathetically identify with other faces can even be what compels you to donate money after a natural disaster Studies of humanitarian relief efforts show that people are markedly more compelled to give after seeing a photo of an individual in need than after reading statistics about damage

Finally this ability to ldquoreadrdquo other faces isnrsquot just good for those you help One recent brain-imaging study suggests that generosity makes the pleasure cen-ters in the brain light up like the Las Vegas Strip When participants were given $128 of hard cash along with the choice to keep it or donate it to charity the reward centers of those who chose to donate went wild

Multiple studies have also demonstrated a phenom-enon known as the ldquohelperrsquos highrdquo which causes indi-viduals aiding others to experience improvements in mood immunity and overall well-being Thatrsquos why following your instincts for sympathy and generosity generally turns out to be a good investment in your

own health and happiness too

ldquoI know how to do thisrdquo

Basketball announcers can be mer-ciless when otherwise talented players

choke at the free-throw line but most of us can iden-tify with the playerrsquos sense of panic You might have a well-developed yoga practice with one pose that still stumps you Or maybe yoursquore a stellar driver who forgets how to parallel park whenever your intimidat-ing sister-in-law is in the car Or yoursquore a great cook who botches your favorite dish each time you make it for guests In situations like these the can-do instinct yoursquove developed through years of experience is being drowned out by an onslaught of over-thinking

ldquoChoking [among athletes] is a vivid example of the havoc that can be caused by too much thoughtrdquo Lehrer points out ldquoSuch deliberate thought processes interfere with the trained movements of their musclesrdquo

He cites a study at the University of Chicago show-ing that while novice golfers did better when they thought carefully about their putts the performance of more experienced golfers got much worse when they reflected on what they were doing

3

4

Rational thought served the beginners it turned out because they were still developing muscle memory and technique But for those players who had already integrated all that information instinct naturally took over mdash and did a far better job Overriding instincts and neural patterning in favor of logical thought abso-lutely destroyed their performance

ldquoOnce yoursquove developed expertise in a particular area mdash once yoursquove made the requisite mistakes mdash itrsquos important to trust your emotions when making deci-sions in that domainrdquo Lehrer insists If you know you can do it trust your gut mdash not your head

Next time yoursquore tempted to think too much about something you know how to do try a little therapeu-tic distraction Say the alphabet backward when your yoga teacher orders you into the dreaded handstand or sing a favorite song to yourself at the free-throw line Briefly engaging your conscious mind with something other than the task at hand can leave your instincts free to do their job mdash and free you to enjoy the satisfaction all that practice has made possible

ldquoThis is itrdquo

Most people have a great ldquoI just knew it was rightrdquo story It might be about the time they first spotted their sweetheart or

crossed the threshold of their first house or figured out they wanted to switch careers Therersquos a reason most of us have memorable stories about the biggest and best decisions we make in life says Orloff mdash theyrsquore typically remarkable for their lack of cognitive heavy lifting

When your intuition signals that yoursquove found something or someone truly right for you the choice often becomes strangely easy ldquoIt feels healthy it feels good it doesnrsquot feel like yoursquore forcing it therersquos not a lot of conflictrdquo she says

Lehrer agrees that when yoursquore poised to make a big decision with lasting repercussions like choosing your life partner yoursquore best off deciding from the gut Based on the bulk of his research into the cognitive mechanisms of decision-making he actually recom-mends that you ldquothink less about those choices that you care a lot aboutrdquo

According to Lehrer the rational mind is really suit-ed only to limited concrete choices like deciding be-tween two brands of car insurance In situations where there are just a couple of relevant factors involved the prefrontal cortex can weigh the comparative rewards of each and yield an excellent result But there are so

many factors involved in a complex decision like say buying a house that the limited space in the prefrontal cortex gets overwhelmed In that state it becomes the wrong part of the brain for the job

Several studies support the wisdom of emotional decision-making in the realm of big choices Lehrer cites one conducted at the University of Amsterdam that simulated the experience of buying a car provid-ing research subjects with overwhelming amounts of detailed information Some car buyers were briefly dis-tracted then left to choose quickly and with their emo-tions Follow-up surveys revealed that they selected the most satisfying car 60 percent of the time Other subjects who had more uninterrupted time in which to choose were pleased with their decision less than 25 percent of the time mdash worse even than random chance

In another study the same Dutch researchers shad-owed shoppers at IKEA observing their shopping behaviors Later interviews indicated that those who spent less time making their choices ended up more satisfied overall Choosing a couch and choosing a spouse are decidedly different acts to be sure but both tend to provoke the kind of agonized over-thinking that leads to poor choices Using your intuitive brain in these situations on the other hand will almost always point you toward a lasting fulfillment

Of all the reasons to use your gut instincts to make big decisions this may be the best It leads to the choices that are most fully satisfying mdash decisions that can improve the quality of your life

ldquoIt allows you to find relationships that resonate for you instead of what looks good on paperrdquo Orloff says ldquoIt allows you to connect with people on a heart level it allows you to deeply experience life instead of just letting it wash over you and it allows you to be really smart about how you make your decisionsrdquo

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Intuitive Eating for Weight Loss

As an alternative to doomed diet regimens some weight-loss experts recommend tuning in to our own instincts But are our bodiesrsquo cravings always a good guide

It was more than a decade ago before the obesity epidemic had even peaked that nutritionists Evelyn

Tribole MS RD and Elyse Resch MS RD FADA noticed the stream of failed dieters traipsing through their offices many of them desperate for help

Aware that dieting pitfalls mdash from ravenous hunger to outright boredom mdash might be part of the problem the nutritionists gave their clients permission to indulge some cravings but nonetheless kept them on programs that limited food intake Eager to please the clients followed the meal plans and initially lost weight

But Tribole recalls ldquoSometime later we started getting calls from some of these people telling us how much they needed us again They couldnrsquot stick to the plan anymore Maybe they needed someone to monitor them Maybe they didnrsquot have enough self-control Maybe they werenrsquot any good at this and definitely they felt guilty and demoralizedrdquo

Looking around the two nutritionists saw the writing on the wall mdash and in the medical journals too Something like 95 percent of dieters fail to stick with their weight-loss programs from Weight Watchers to Atkins to Jenny Craig

Determined to find a different approach they first looked to the anti-diet movement which was just then burgeoning as a backlash to the war against obesity

ldquoThe anti-diet movement proposed a way of eating that allowed for any and all food choices without regard for nutritionrdquo Tribole explains It was a philosophy at loggerheads with literature linking excess pounds to cancer heart disease diabetes and more mdash and it ran counter to Tribolersquos and Reschrsquos own instincts

ldquoOur initial reactions were highly skepticalrdquo says Tribole ldquoHow could we as nutritionists trained to look at the connections between nutrition and health sanction a way of eating that seemed to reject the very foundation of our knowledge and philosophyrdquo

Eventually Tribole and Resch determined that they could resolve the conflict by hammering out a

compromise of sorts They called it ldquoIntuitive Eatingrdquo mdash a nutritional strategy that rejected dieting in favor of psychological awareness In particular it emphasized the importance of increasing clientsrsquo sensitivity to internal signals of hunger and fullness and helping them develop a greater attunement to the physiological effects of the foods they ate

Described in their influential book Intuitive Eating A Revolutionary Program That Works (St Martinrsquos Griffin 2003) the system taught users to distinguish between physical hunger and emotional need and to trust that natural urges would deliver better health and balance than any diet could

The concepts were controversial Clients in Tribole and Reschrsquos intuitive eating program were free

to eat as much as they wanted and to indulge their cravings for food While diets were all about restriction mdash calorie counting weigh-ins denial of pleasure mdash intuitive eating gave permission to eat anything A slice

of cake A pizza party It was all allowed

But can a system so permissive really keep weight down To some extent the jury is still out Expert opinion has been mixed Intuitive eating clearly doesnrsquot work for everyone Yet thousands of people report losing weight based on intuitive eating and in recent years peer-reviewed studies have supported the claims

Not only did intuitive eaters in recent studies have lower cholesterol less diabetes healthier hearts better levels of fitness and lower body mass index (BMI) they achieved all that without the psychological stress and self-loathing that dieting can bring on

According to Tracy Tylka PhD a psychologist at Ohio State University whose research has lent rigor to the field the women participating in her intuitive-eating study were ldquomore likely to reject the societal stereotype

These positive results make sense in light of evidence that dietary restrictions disrupt homeostasis a series of metabolic feedback loops between the gut liver brain and the bodyrsquos cells that help to maintain internal equilibrium Intuitive eating has a shot at succeeding where restrictive diets fail say proponents because it complements rather than fights the complex biology of hunger It does so by building conscious awareness of hunger cues honed by evolution over millions of years

Science Weighs In

Until recently evidence that intuitive eating promoted weight loss was largely testimonial but a group of studies published in the last few years has lent more credence to the claims

Especially influential is research from Tylka Before investigating intuitive eating Tylka specialized in people with eating disorders focusing on those who fell along the spectrum of disordered eating without being symptomatic enough to actually be diagnosed Some 40 percent of Americans qualified for this broader category she found

As a group these people were often unhappy obsessed with their weight and suffering from body-image problems whether they were overweight or not

Those who didnrsquot fall on the spectrum she discovered seemed to be intuitive eaters whose habits resembled those of the people Tribole and Resch had described in their book

By 2006 Tylka had laid the scientific basis for researching the eating style She created a scale that defined and then measured the traits of intuitive eaters Those who qualified could be defined by 21 traits in three broad categories including unconditional permission to eat eating from physical rather than emotional cues and relying on internal hunger and satiety cues

Tylka used her scale to study more than 1400 people determining that intuitive eaters have a higher sense of well-being and lower body weight and do not seem to internalize the ldquothin idealrdquo Later research on 1260 college women found intuitive eaters shared a series of empowering traits They were optimistic and resilient skilled at social problem solving and had good self-esteem

A study Tylka published in 2010 showed that parental pressure to restrict eating in childhood translated to higher BMI in adults The pressure backfired by disconnecting individuals from their natural hunger and satiety cues she posits Indeed her adult participants

reported ldquoa lower tendency to eat when physically hungry and stop eating when fullrdquo

While the studies canrsquot really prove causality mdash no one can say whether eating styles are determined by life circumstances and personality traits or vice versa mdash Tylka sees the relationship as ldquobidirectionalrdquo She sums up her findings this way ldquoAttending to physiological signals of hunger and satiety are uniquely connected to well-being and to lower body massrdquo

Hungry Hormones

No matter where experts stand on intuitive eating they universally agree that restrictive diets have failed en masse Most of the diets we tap today are still rooted in the old ldquocalories in calories outrdquo model mdash a straightforward equation in which every morsel of food and every iota of exercise is evaluated on the basis of its caloric value This mechanistic formula implies that the overweight among us must simply be too lazy ignorant or lacking in self-control to regulate themselves accordingly and are thus entirely responsible for their

own plight

But important new research has proven this line of thinking quite wrong and thatrsquos one reason intuitive eating is getting a second look from experts who might previously have written it off

What the new research shows according to George Blackburn

MD PhD director of the Center for the Study of Nutrition Medicine at Harvard Medical School is that the stomach

and other metabolically critical parts of the body donrsquot just process foodborne calories Rather they are responsible for sending dozens of chemical and hormonal messages to the brain where what we think of as hunger really resides

One key hormone in this system is ghrelin the only biomolecule found to stimulate the hunger center in the hypothalamus of the brain Ghrelin is released from the stomach in response not only to physiological hunger mdash triggered when cells are short on energy mdash but also to pleasure seeking and stress

Experiments have shown that people injected with ghrelin eat 30 percent more mdash perhaps because the hormone gravitates to the same brain area responsible for addictive behaviors Conventional diets based on calorie restriction limit energy to cells boosting ghrelin and driving hunger that may be almost impossible to resist as time goes on

Ever wonder why you overeat when stressed out The stress hormone cortisol triggers the body to produce

ldquoEver wonder why you

overeat when stressed

outrdquo

extra ghrelin That ghrelin works on the brainrsquos pleasure centers to calm you down but you pay the price in extra weight

Then therersquos leptin one of a series of ldquosatiety hormonesrdquo produced by fat cells that tell the brain itrsquos time to put your fork down There was a time when scientists celebrated the discovery of leptin hoping that supplements would suppress appetite and keep weight under control But for the overweight leptin is a dead end levels are already elevated in the obese but their cell receptors are resistant much like diabetics are resistant to insulin

The obese have plenty of leptin in other words but it no longer has an effective place to land The chemistry is complex but the takeaway message for lifelong dieters is disturbingly simple Calorie restriction elevates ghrelin driving the hunger that sparks overeating and weight gain The situation worsens as the failed diets stack up and the years go by The resulting obesity renders the brain resistant to leptin the very hormone that is supposed to help put the brakes on our appetites

Cultivating Consciousness

Greeting our desire for food with conscious awareness rather than white-knuckled self-control is an essential priority of intuitive eating mdash in part because most of us have been socially and environmentally programmed to eat without much consciousness at all

ldquoFood is everywhere in brightly colored packagesrdquo observes Lynn Rossy PhD a health psychologist who teaches mindfulness in her intuitive-eating workshops at the T E Atkins University of Missouri Wellness Program in Columbia ldquoBut what is in the food and how are we using it Are we hungry or full when we decide to eat Are we eating to disengage from our emotions or to get pleasure Are we eating when we are really hungry for something else that we would find by looking to other parts of our lives We make so many food choices every day but wersquore so busy wersquore not paying attention In order for someone to become an intuitive eater that has to changerdquo

Intuitive eaters must tune in to not just hunger and satiety but also mood ldquoEmotion can impact the digestive system and mimic the feelings of hungerrdquo explains Rossy ldquobut practicing mindfulness can help you tell the difference It gets easier over timerdquo

Susan Albers PsyD author of Eating Mindfully How to End Mindless Eating and Enjoy a Balanced Relationship with Food (New Harbinger 2003) found that intuitive eaters can often handle cravings just by slowing down As with other forms of impulse simply stopping to ponder the source of a craving can help you realize that it isnrsquot about hunger at all

Food can be a drug she explains in that it stimulates the feel-good neurotransmitter serotonin But those mindful enough to grasp that they are eating to boost mood not appease hunger can seek the fix through a healthy alternative like exercise meditation or social connection

The key says Albers is awareness ldquoIf you remove that comfort eating you must consciously put something

back to take its place be it meditation or massage The mindful eater recognizes and respects physiological hunger mdash if you are really hungry it is important to respondrdquo

Nutrition consultant Marc David MA author of The Slow Down Diet Eating for Pleasure Energy amp Weight Loss (Healing Arts 2005) has his clients focus on the quality of the food itself His rationale is simple Higher-quality food mdash real fresh flavorful and organic mdash is nutrient dense and inherently satisfying

ldquoYes many of us eat too muchrdquo says David founder and director of the Boulder Colondashbased Institute for the Psychology of Eating ldquoBut we do so to a degree because our food is nutrient deficient It lacks the vitamins minerals enzymes and all the

undiscovered X-factors and energies we require The brain senses these deficiencies and wisely responds to this absence of vital chemistry by commanding us to undertake the most sensible survival strategy Eat more foodrdquo

One key to getting such cravings under control David asserts may simply be to upgrade the quality of the food we eat then notice how we experience it ldquoStop and see how you feel following every mealrdquo he suggests

Not for Everybody

In the end only you can intuit which foods are right for you mdash and whether your cravings are driven by a

such things and motivated to do so you may have success with intuitive eating as a weight-loss strategy

Critics of intuitive eating point out though that for many the approach has some very real limitations For one thing notes Elson Haas MD some people crave the very foods that are making them sick mdash much like an addict may crave a drug despite the overall damage that it does Indulging cravings for those foods could set you up for an inflammatory and immune response that worsens biochemical imbalances rather than ameliorating them Even nutritious foods like yogurt nuts and whole grains are not going to produce good results for those folks who have allergies or intolerances to them

Also cravings for sugar dairy products and caffeine do not typically abate with indulgence Haas notes but instead tend to drive inflammation water retention brain fog mdash and still more craving

The only way out of that rut says Haas author of The False Fat Diet The Revolutionary 21-Day Program for Losing the Weight You Think Is Fat (Ballantine Books 2001) is to heal and re-regulate the bodyrsquos disrupted biochemistry This necessarily involves a certain amount of self-control in the short term he notes but for a totally different and arguably better reason than controlling calories The goal here is to clear your system of the biochemical factors that are confounding it mdash and your weight-loss efforts

Even without an allergy or food addiction though intuitive eating may be hard to master for the

obese many of whom may struggle with imbalances in blood sugar and brain chemistry that have become entrenched by years of dysfunctional eating Such imbalances can effectively compromise the body-based intuition that individuals require to put intuitive eating techniques to work

That was part of the message when the Society for the Study of Ingestive Behavior held its annual meeting in Pittsburgh this July University of Illinois researchers reported that a diet consistently high in fat restricted the neurotransmitter dopamine in the striatum (the part of the brain associated with reward) The upshot was that rats on high-fat fare had to eat more than their brethren on a low-fat diet for the same sense of reward

University of Pennsylvania researchers reported that leptin mdash the fullness hormone mdash activates the hippocampus and this process may be impaired by obesity making it harder for obese individuals to muster self-control

And Yale scientists scanned the brains of human subjects exposed to the smell and taste of food The brains of normal-weight participants reacted

differently depending on their level of hunger But obese participantsrsquo brains reacted to taste and smell no matter what the status of their hunger driving them to eat long after getting full

So is intuitive eating for you Only you can decide If yoursquore out to maintain your weight or drop a few pounds intuitive eating may be an ideal strategy If yoursquove experienced little luck with restrictive dieting in the past intuitive eating may help you rethink your whole approach to food But if you are obese or dealing with disrupted biochemistry as the result of food intolerances you may want to seek some professional nutrition counseling to rebalance your body and brain before you give intuitive eating a try

Either way keep in mind that intuitive eating is a package deal mdash the practices of conscious attention canrsquot be separated from the ldquoeat what you likerdquo philosophy You canrsquot just cave in to cravings without being willing to question them first

Nor can intuitive eating be practiced effectively in a vacuum devoid of sensible food practices For example Haas notes ldquoPlanning ahead with a good menu enables you to have healthy foods available when you need themrdquo mdash something that may be tough to pull off if you always eat on the spur of the moment

All of us though could probably benefit from tuning in to our bodies more often ldquoThe body has spectacular wisdomrdquo says Marc David ldquoWe just have to listen to

Please tell me what ever happened to Personal Accountability Our society seemingly has gotten more and more about pointing fingers rather than taking accountability and coming up with solutions It happens on many levels whether it is at work in our personal lives or criticizing a politician No matter at what level ndash finger pointing has become the ldquonormrdquo Aggravating to most but still happens on a daily basis

Lack of personal accountability has become a problem resulting in an epidemic of blame complaining and procrastination No organization or individual can achieve goals compete in the marketplace fulfill a vision or develop people and teams without personal accountability

The author says this book is for anyone that has heard questions like these

bull ldquoWhen is that department going to do its jobrdquo

bull ldquoWhy donrsquot they communicate betterrdquo

bull Who dropped the ballrdquo

bull ldquoWhy do we have to go through all this changerdquo

bull ldquoWhen is someone going to train merdquo

However in my opinion this book is for everyone Each and every one of us can always use a reminder of how important personal accountability is to our own personal successes The book helps the reader to recognize and ask better questions Miller points out that every question should always Focus on Action Sounds simple and obvious however take a day and listen to most questions that are asked ndash typically they focus on ldquoWhyrdquo ldquoWhenrdquo and ldquoWhordquo The answer to which almost never truly results in action to solve the challenge or opportunity at hand Another great way he refers to the ldquoWhyrdquo question is ndash Victim

Thinking Empower yourself to handle situations as they present themselves and donrsquot succumb to the situation by becoming the victim As Miller quotes ldquoThe best thing we can do to get rid of victim thinking in our world is to get rid of it in ourselvesrdquo

This book is excellent in pointing out that communication is about much more than how we speak or what we say but even more importantly is how we listen and how we understand the person speaking to us Asking the question ldquoHow can I better understand yourdquo is a perfect example of this After all if we are talking to someone but canrsquot understand what they are telling ushellipthen what is the point

The great thing about this book is that it is an quick and easy read full of practical methods for putting personal accountability into daily action that will produce immediate results It is only 115 pages and I read 97 pages in my first sitting The pages are small and the text is large and is written in more of a conversational style rather than as an instructional manual Using this tool each of us can add tremendous worth to our organizations and to our lives by eliminating blame complaining and procrastination

Enjoy QBQ ndash The Question Behind the Question and share it with others in your life because as Alvin Toffler says ldquoThe illiterate of the 21st Century will not be those who cannot read or write but those who cannot learn unlearn and relearnrdquo

QBQ The Question Behind the Question

by John MillerReview by David Wolfe

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DEALSW3


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Science Weighs In










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DEALSW3


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Science Weighs In










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Not for Everybody


































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DEALSW3


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Science Weighs In










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Not for Everybody


































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Attorneyrsquos Fee



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of your bad credit



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DEALSW3


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Science Weighs In










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Not for Everybody


































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Attorneyrsquos Fee



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Science Weighs In










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Not for Everybody


































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Attorneyrsquos Fee



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of your bad credit



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4















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DEALSW3


50 Savings





















Science Weighs In










Hungry Hormones


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Not for Everybody


































New Clients Only


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Attorneyrsquos Fee



Code









mortgage


of your bad credit



of your bad credit




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speaks you listen




1

2



















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4















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DEALSW3


50 Savings





















Science Weighs In










Hungry Hormones


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Not for Everybody


































New Clients Only


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Attorneyrsquos Fee



Code









mortgage


of your bad credit



of your bad credit




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Only $4900 ($249 Value)

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$25 flu shots










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community Minizine


































speaks you listen




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2



















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4















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DEALSW3


50 Savings





















Science Weighs In










Hungry Hormones


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Not for Everybody


































New Clients Only


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Attorneyrsquos Fee



Code









mortgage


of your bad credit



of your bad credit




Highlights




Only $4900 ($249 Value)

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$25 flu shots










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speaks you listen




1

2



















3

4















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DEALSW3


50 Savings





















Science Weighs In










Hungry Hormones


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Not for Everybody


































New Clients Only


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Attorneyrsquos Fee



Code









mortgage


of your bad credit



of your bad credit




Highlights




Only $4900 ($249 Value)

wwwChiro4Sportsnet



$25 flu shots










Tell Your Friends































speaks you listen




1

2



















3

4















5

DEALSW3


50 Savings





















Science Weighs In










Hungry Hormones


own plight










outrdquo
















Not for Everybody


































New Clients Only


your needs






scheduled


Attorneyrsquos Fee



Code









mortgage


of your bad credit



of your bad credit




Highlights




Only $4900 ($249 Value)

wwwChiro4Sportsnet



$25 flu shots










Tell Your Friends

























speaks you listen




1

2



















3

4















5

DEALSW3


50 Savings





















Science Weighs In










Hungry Hormones


own plight










outrdquo
















Not for Everybody


































New Clients Only


your needs






scheduled


Attorneyrsquos Fee



Code









mortgage


of your bad credit



of your bad credit




Highlights




Only $4900 ($249 Value)

wwwChiro4Sportsnet



$25 flu shots










Tell Your Friends




























3

4















5

DEALSW3


50 Savings





















Science Weighs In










Hungry Hormones


own plight










outrdquo
















Not for Everybody


































New Clients Only


your needs






scheduled


Attorneyrsquos Fee



Code









mortgage


of your bad credit



of your bad credit




Highlights




Only $4900 ($249 Value)

wwwChiro4Sportsnet



$25 flu shots










Tell Your Friends
























5

DEALSW3


50 Savings





















Science Weighs In










Hungry Hormones


own plight










outrdquo
















Not for Everybody


































New Clients Only


your needs






scheduled


Attorneyrsquos Fee



Code









mortgage


of your bad credit



of your bad credit




Highlights




Only $4900 ($249 Value)

wwwChiro4Sportsnet



$25 flu shots










Tell Your Friends










DEALSW3


50 Savings





















Science Weighs In










Hungry Hormones


own plight










outrdquo
















Not for Everybody


































New Clients Only


your needs






scheduled


Attorneyrsquos Fee



Code









mortgage


of your bad credit



of your bad credit




Highlights




Only $4900 ($249 Value)

wwwChiro4Sportsnet



$25 flu shots










Tell Your Friends






























Science Weighs In










Hungry Hormones


own plight










outrdquo
















Not for Everybody


































New Clients Only


your needs






scheduled


Attorneyrsquos Fee



Code









mortgage


of your bad credit



of your bad credit




Highlights




Only $4900 ($249 Value)

wwwChiro4Sportsnet



$25 flu shots










Tell Your Friends











Science Weighs In










Hungry Hormones


own plight










outrdquo
















Not for Everybody


































New Clients Only


your needs






scheduled


Attorneyrsquos Fee



Code









mortgage


of your bad credit



of your bad credit




Highlights




Only $4900 ($249 Value)

wwwChiro4Sportsnet



$25 flu shots










Tell Your Friends

























Not for Everybody


































New Clients Only


your needs






scheduled


Attorneyrsquos Fee



Code









mortgage


of your bad credit



of your bad credit




Highlights




Only $4900 ($249 Value)

wwwChiro4Sportsnet



$25 flu shots










Tell Your Friends










































New Clients Only


your needs






scheduled


Attorneyrsquos Fee



Code









mortgage


of your bad credit



of your bad credit




Highlights




Only $4900 ($249 Value)

wwwChiro4Sportsnet



$25 flu shots










Tell Your Friends




























New Clients Only


your needs






scheduled


Attorneyrsquos Fee



Code









mortgage


of your bad credit



of your bad credit




Highlights




Only $4900 ($249 Value)

wwwChiro4Sportsnet



$25 flu shots










Tell Your Friends













New Clients Only


your needs






scheduled


Attorneyrsquos Fee



Code









mortgage


of your bad credit



of your bad credit




Highlights




Only $4900 ($249 Value)

wwwChiro4Sportsnet



$25 flu shots










Tell Your Friends











New Clients Only


your needs






scheduled


Attorneyrsquos Fee



Code









mortgage


of your bad credit



of your bad credit




Highlights




Only $4900 ($249 Value)

wwwChiro4Sportsnet



$25 flu shots










Tell Your Friends












scheduled


Attorneyrsquos Fee



Code









mortgage


of your bad credit



of your bad credit




Highlights




Only $4900 ($249 Value)

wwwChiro4Sportsnet



$25 flu shots










Tell Your Friends











of your bad credit




Highlights




Only $4900 ($249 Value)

wwwChiro4Sportsnet



$25 flu shots










Tell Your Friends











$25 flu shots










Tell Your Friends












Tell Your Friends










Tell Your Friends










Documents

January 2011