Very Best Tips

8/11/2019 Very Best Tips

1/37


2/37

1

Early To Rises

Total Health Breakthroughswww.totalhealthbreakthroughs.com

245 NE 4th Ave., Suite 201, Delray Beach, FL 33483Phone 800-681-6476

Total Health Breakthroughs - Copyright (c) 2008

All material herein is provided for information only and may not be construed as personal medicaladvice. No action should be taken based solely on the contents of this information; instead,readers should consult appropriate health professionals on any matter relating to their health andwell-being. The publisher is not a licensed medical care provider. The information is provided withthe understanding that the publisher is not engaged in the practice of medicine or any otherhealth-care profession and does not enter into a health-care practitioner/patient relationship withits readers. We are not responsible for the accuracy, reliability, effectiveness, or correct use ofinformation you receive through our product, or for any health problems that may result fromtraining programs, products, or events you learn about through the site. The publisher is notresponsible for errors or omissions. The FDA has not evaluated these statements. None of theinformation or products discussed on this site are intended to diagnose, treat, mitigate or cure anydisease.

Copyright 2008 Fourth Avenue Health Group, LLC, located at 245 NE 4th Avenue, DelrayBeach Florida 33483, is a subsidiary of Early to Rise. All rights reserved. Total HealthBreakthroughsis published weekly as a free email subscription service by Fourth Avenue HealthGroup, LLC.

About Michael Masterson www.earlytorise.comMichael Masterson has developed a loyal following through his writings in Early t o Rise, an e-newsletter published by Agora, Inc. that mentors approximately 300,000 readers daily.Masterson is the author of the Wall Street Journalbest sellers Seven Years to Seven Figures:The Fast Track Plan to Becoming a Millionaire; Automatic Wealth: The Six Steps to FinancialIndependence;Automatic Wealth for Grads and Anyone Else Just Starting Out; Power andPersuasion: How to Command Success in Business and Your Personal Life (all published byJohn Wiley & Sons); and Confessions of a Self-Made Millionaire.

About Total Health Break throughs www.totalhealthbreakthroughs.com Total Health Breakthroughs is a free, weekly natural health eNewsletter that offers alternativesolutions for mind, body and soul and is your complete source for no-nonsense, natural healthinformation.

Our mission is to provide you with the latest information and progressive techniques regardingorganic health and wellness, natural remedies and preventative therapies to help your longevity dispelling mainstream myths about diet, exercise, nutrition, health and healing, pain relief,relationships and more.

Total Health Breakthroughscuts to the chase - separating fact from fiction - and providing youwith unbiased information on the issues that are critical to your health. We expose the hidden

secrets about common ailments and how to naturally prepare your body for peak performance.

You get the latest breakthroughs in alternative medicine, fitness, and nutrition as well asmotivational guidance to help you achieve your goals. Every week, we provide you with practicalstrategies and real-world scientific discoveries that can help you melt off the pounds, pack onmuscle and eliminate the underlying causes of disease.

Total Health Breakthroughsis your road map for becoming stronger, healthier, andfunctionally younger year after year!


3/37

2

INTRODUCTION:

What follows are what I think are some of the very best ideas abouthealth that have been featured in our flagship publication, Early To

Rise.Most of these ideas are my own, derived from experience along

with my reading and study of various topics. Others a few consistof writings from experts in the health field such as Dr. Al Sears and Dr.

Joseph Mercola to name a few.

The suggestions and tips youll discover in the next 30 pages are

not arranged in any particular order.

I hope the experiences of mind help you find and enjoy continued

healthy living in the days and years ahead.

Michael MastersonFounder

Early to Rise


4/37

3

TABLE OF CONTENTS

Why you can't always believe what the government

tells you about important health issues....................................... 6

Eating right: what you need to know about "good"

and "bad" fat ............................................................................ 6

The most dangerous fat of all................................................... 8

How to eat like a Frenchman and stay lean................................ 8

For maximum health, pay attention to two things.......................... 9

A six-week program to feel younger, look better, andhave more energy ..................................................................... 10

The health benefits of French vs. German wines............................ 11

Sleeping late may be harmful to your health................................. 11

Health tip: cut the grapefruit ...................................................... 12

How to avoid heart disease......................................................... 12

Beware of worthless knee surgery ............................................... 13

Are your teeth poisoning you?..................................................... 14

Good for your health: boning up on the terms............................... 14

Another reason to include more fish in your diet............................ 15

The truth about eggs ................................................................. 15

10 ways to slow the aging process............................................... 16

It's good to know: how to keep your bones steel

strong...................................................................................... 18

Quick relief for a sunburn . . . from an unexpectedsource...................................................................................... 18


5/37

4

The cause of -- and cure for heartburn ...................................... 18

Catnip isn't just for cats ............................................................. 18

An old cure for a sore throat ....................................................... 19

Your body's "red-light" warning signals ........................................ 19

Royal jelly: the food of queens.................................................... 19

Cut the carbs and decrease your cancer risk ................................. 20

Want to lose weight? eat your breakfast....................................... 20

Heart help from down under ....................................................... 20

How to keep yourself from shrinking as you age............................ 20

My no. 1 memory fitness technique ............................................. 21

A newly discovered healing benefit of aloe.................................... 21

When it comes to medical advice, always be skeptical.................... 22

A realistic approach to weight loss ............................................... 22

One surprising benefit from sleeping on yourstomach ................................................................................... 23

The sour side effects of Sucralose................................................ 23

Want to lose weight? add some almonds to your diet..................... 24

What every man (and woman) should be able to do in an

emergency ............................................................................... 24

The sedentary lifestyle of today's youth ....................................... 24

Glucosamine ... can it really help osteoarthritis?............................ 25

Lying yourself into a better mood ................................................ 25

Sore back? here are 3 easy stretches you can do at

your desk ................................................................................. 26


6/37

5

Canary in the coal mine ............................................................. 27

Cut your exercise time in half... and get better

results ..................................................................................... 28

The cardio myth ........................................................................ 28

Fight the flu by staying healthy ................................................... 29

Fitness tips for travelers............................................................. 30

Okay ... who doesnt have time to exercise now?. ......................... 30

Why is the lifespan of Americans decreasing? ............................... 31

Drink diet drinks ... and gain weight! ........................................... 31

3 good reasons to eat organic fruit and vegetables ........................ 32

A healthy diet helps prevent skin cancer....................................... 32

How you can help the ER doctor save your life .............................. 33

Eat more to lose more (weight, that is) ........................................ 34

It's good to know: how to fight the winter blues............................ 34

How to avoid becoming a fat thin person...................................... 35


7/37

6

LIVING THE HEALTHY LIFE

WHY YOU CAN'T ALWAYS BELIEVE WHAT THE GOVERNMENT

TELLS YOU ABOUT IMPORTANT HEALTH ISSUES

Don't trust agencies like the National Institutes of Health and the

American College of Cardiology when it comes to information about

cholesterol. Not too many years ago, they didn't know what cholesterolwas (and didn't seem to care). When they figured it out, they wanted

you to keep your overall level below 150. Then, in 2001, when they

finally admitted that measuring overall cholesterol levels makes no

sense at all, they recommended keeping your LDL level below 100.

Now, they want to lower that target to 70. Why? Maybe because everytime they lower the target, the number of patients who buy expensivestatin drugs increases. It's already at 35 million. If the LDL target level

drops to 70, another 5 million people will be on these drugs -- even

though there's no scientific evidence that 70 is a safer number than100.

EATING RIGHT: WHAT YOU NEED TO KNOW ABOUT "GOOD"

AND "BAD" FAT

Although many health experts are telling us that we have too much fatin our diet, the truth is that that most people are actually deficient in

essential fatty acids (EFAs), especially omega-3 fatty acids.

By increasing your consumption of these vitamin-type fats, you canlower your chance of getting heart disease, reduce inflammation in

your joints, enhance your immune response against cancer, and

promote healthy brain function.

The point is that the types of fat you eat make a big difference in yourrisk of developing or dying of heart disease. Despite what you've

probably been led to believe, it's not necessary to reduce fat

consumption in order to reduce your risks. It is important, however, tochange the KINDS of fats you eat.

In a recent study published in the New England Journal of Medicine,

researchers concluded that replacing unhealthy fats like margarine and

shortening with healthy sources of fats -- such as olive oil, avocados,

nuts, and cold-water fish -- was more effective in preventing coronarydisease than reducing total fat intake.


8/37

7

Here's an easy way to remember which fats are good and which are

bad, plus the best way to get the important fats you need.

* Saturated fats are those that are solid at room temperature. Theyare found in meat, dairy products, palm and palm-kernel oils, cocoa

butter, and coconut oil. Numerous epidemiological analyses have

observed that increased consumption of saturated fat is linked to

increased incidences of heart disease and cancer. While somescientists (including Dr. Robert Atkins) have argued that saturated fats

have been unfairly maligned for their role in the development of heart

disease, most nutritionists advise that saturated fat be kept to 10percent or less of your total daily calories.

* Monounsaturated oils are those that are liquid at room temperature

but become cloudy or solid when refrigerated. They include olive oil

and canola oil and are present in avocados. Studies have shown thatcultures that get the majority of their fat calories from

monounsaturated fats have a lower incidence of all types ofcardiovascular disease and many kinds of cancer. Health and nutrition

experts now recommend that the majority of your dietary fat intake

should be from monounsaturated oils.

* Polyunsaturated oils remain liquid even when chilled. They areimportant because they supply the essential fatty acids. The most

commonly used vegetable oils, such as those made from corn,

peanuts, and soybeans, are high in omega-6 EFAs. Sources of omega-

3 fats include deep-sea (cold-water) fish like salmon, herring, cod,mackerel, and sardines, as well as flaxseed (also known as linseed).

Most of us get adequate omega-6 from our diet. But unless you are

eating cold-water fish four or five times a week or chewing a

tablespoon of raw flaxseed daily, you will most likely benefit from anadditional omega-3 EFA supplement.

In the past, most people took fish-oil and flaxseed-oil supplements.

Unfortunately, both of these can have digestive side effects, ranging

from an unpleasant taste to noxious burping, nausea, and diarrhea.

The Health Sciences Institute has recently reported, however, on abetter alternative: perilla oil. We've found that perilla oil appears to be

the most inexpensive and best-tolerated source of these valuablecompounds. It delivers all of the benefits of omega-3 EFAs and in

some cases appears to be even more powerful than fish or flaxseed oil.Most importantly, it's free of the digestive side effects that many

people suffer with the traditional sources of omega-3 fatty acids.


9/37

8

THE MOST DANGEROUS FAT OF ALL

Modern food processing has created unnatural kinds of fats called

"trans" fats, which are made when unsaturated oils are artificiallyhydrogenated in order to increase stability and shelf life. Virtually all

packaged foods, including cake mixes, crackers, breakfast cereals, and

mayonnaise, are made with artificially hydrogenated fats. Trans fats

are also created when unsaturated fats are heated to hightemperatures, as in deep-fat frying.

Although they are technically unsaturated fats, trans fats behave like

saturated fats by clogging arteries and increasing the susceptibility of

cholesterol to oxidize. When the American Heart Association advisedAmericans to give up butter in favor of "heart-healthy" margarine, it

was sadly guiding people out of the frying pan right into the fire. The

hydrogenated fats in most margarines have now been shown to be farmore damaging to the heart and arteries than the naturally saturated

fats in butter.

Your best bet? Read labels closely. If you see the words

"hydrogenated" or "partially hydrogenated," you can be sure theproduct contains trans fats.

HOW TO EAT LIKE A FRENCHMAN AND STAY LEAN

for Pierre's breakfast, nothing but coffee

for his lunch, a little salad and meat and a small glass of red wine

for his dinner, meat, poultry, or fish covered in some rich sauce,fresh vegetables, potatoes or pasta, unbuttered bread, a glass ofwine, and dessert

absolutely nothing but water or coffee (and plenty of cigarettes)between meals

Pierre says the single glass of red wine twice a day is critical. And he

may be right. A recent study by a team of Spanish researchers found

that people who drink two glasses of wine a day are 50% less likely toexhibit cold symptoms than are nondrinkers. The study, reportedearlier this year in theAmerican Journal of Epidemiology, looked at4,272 people, ages 21 to 69 years old, for a year.

The diet I follow to lose weight -- the Carb Addicts diet -- isremarkably similar to the way the Pierre eats. Fish and above-groundveggies are best then some meat and a little starch wine twice aday (but only a glass each time) and plenty of supplements. Refined

carbs (starches) are clearly the worst. And though some people can


10/37

9

apparently eat some of them, I can't stay lean if I eat starch more

than once a day.

Instead of a cup of coffee for breakfast, I have a single boiled egg. Forlunch, I eat salad or veggies plus a small piece of fish or meat. For

dinner, I consume as much as I want of anything, including wine and

dessert, but it must all be eaten within a 60-minute period.

The Italians -- also generally thin -- eat in a very similar way.

If you've had trouble keeping thin, you might want to give this eating

approach a try.

FOR MAXIMUM HEALTH, PAY ATTENTION TO TWO THINGS

I read something yesterday that I thought you might appreciate. It's a

way of thinking about health -- a two-pronged approach to staying

healthy that comes from naturopathy, a healing system postulatingthat disease occurs when one of the body's basic functions breaksdown.

Two of the body's most basic functions are digestion and elimination --eating and, well, you know.

The basic idea is this: If you give your body what it really needs andhelp it eliminate toxins, you will be and stay healthy. You will increaseyour vitality, reduce your chances of getting sick, and rid yourself ofany physical problems you currently have.

It's hard to disagree with this in theory. After all, what could affect anatural organism more than what that organism takes into itself forfuel? And who wouldn't want to rid his body of poisons?

How good are you at following this simple, two-part program?

What about your input? Do you consume good stuff or are you filling

yourself full of toxic crap? From what I've read, I believe that sugar isthe single greatest "input" problem modern eaters have. Refined sugar

is omnipresent. It's in cakes, cookies, and candies, of course, but it'salso in fruits, fruit juices, canned goods (including, sometimes,

vegetables and meats), packaged goods, medicines, etc.

Starches -- and particularly refined carbohydrates -- are also poison.Yet government and medical health professionals recommend we eatthis junk four or five times a day.

Chemicals and chemically infused animal products are also ubiquitousand harmful. Yet they are hardly talked about in the health media.


11/37

10

I asked Dr. Al Sears (the chairman of the advisory board for Total

Health Breakthroughs) for some tips for better digestion and

elimination. Here's what he said:

1. Chew your food well before swallowing. Chewing is the first step in

digestion. When you gulp your food, you unnecessarily reduce the

efficiency of digestion.

2. Minimize your intake of refined, processed foods. These man-madeconcoctions are alien to your digestive system. The human body is

remarkably adaptable and will often find a way to derive energy. But,

over time, the adaptation itself can have untoward consequences.

Many processed foods also have preservatives. The problem is that thesame substances that retard spoiling retard digestion as well.

3. For elimination, the most important thing you can do is exercise

regularly. Exercise is nature's most powerful cathartic.

4. Try an occasional fast. A one- to three-day juice or water-only fastcan give your digestive system a break and help eliminate toxins.

5. Herbs can help. For aiding digestion, my favorite is cascara sagrada.

It is made from the bark of a tree that grows in the Northwest. One

ounce of fluid extract in a glass of pineapple juice after dinner is an

excellent treatment for chronic constipation, dyspepsia, andindigestion. For aiding elimination, my choice is a weed-like herb called

milk thistle. One 300-mg capsule taken three times a day for a week

can detoxify and rejuvenate the liver.

6. Practice "contemplative eating." Try to break the habit of eatingwhile watching television or reading. Think about eating while you eat.

Not only will you better enjoy one of life's greatest pleasures, but

focusing your attention also aids in initiating the process of digestion.

A SIX-WEEK PROGRAM TO FEEL YOUNGER, LOOK BETTER, AND

HAVE MORE ENERGY

Want to lose a few years? Get rid of that paunch? Muscle out, limber

up, and feel better? You can make a great start in six weeks byfollowing Dr. Al Sears' Anti-Aging Plan.

Week One: Start taking anti-aging vitamins, particularly those that

lower homocysteine levels: B12 (500 mcg), folic acid (800 mcg), B6

(25 mg), riboflavin (25 mg), and trimethylglycine (500 mg). (I take apacket of something called AMPM.)

Week Two: Begin a daily routine of stress-reducing techniques.

Meditate. Breathe. Walk slowly. Enjoy yourself. (I actually block in 15

minutes on my calendar to do this during my workday.)


12/37

11

Week Three: Begin an anti-aging strength-training (high-

intensity/short-duration) routine three times a week. Slow, smooth

movements are best to reduce the risk of injury.

Week Four: Begin to change your diet. Avoid high-calorie foods, eating

after dinner, and overeating. Try some short-term fasting.

Week Five: Correct any hormone imbalances. Have your hormone

levels checked -- especially your testosterone, estrogen, and DHEA.Then talk to a doctor who understands these things about how to

naturally regulate yours.

Week Six: Regain youthful levels of HGH (human growth hormone --

the most powerful factor in staying young) by eating more protein andexercising more strenuously.

THE HEALTH BENEFITS OF FRENCH VS. GERMAN WINES

According to an article published in theJournal of the AmericanCollege of Cardiology, German researchers say wines from their

country aren't as good as French wines for battling heart disease.

"French wines are richer in flavonoids, polyphenols, and phytoalexins

than are German wines," the study found.

Other wines that are probably similar to the French ones: those

produced in Italy, California, and South Africa. And I think -- though I

don't have any proof of this -- that drier wines (which have less sugar

content) are better for you than sweeter ones.

SLEEPING LATE MAY BE HARMFUL TO YOUR HEALTH

One of THBs basic secrets of success is to get up early. As it turns out,

getting up early may also be good for your health. Thanks to Bob Blyfor letting us know about a study recently published in theArchives of

Internal Medicinethat found that getting too little sleep, on a regular

basis, puts you at a higher risk of heart disease.

According to researcher Najib T. Ayas, a sleep specialist with Brigham

and Women's Hospital in Boston, "Too little sleep puts stress on the

body. People don't take it seriously. People brag about getting onlyfour hours of sleep a night. But no one brags that they don't exercise,

that they smoke every day. Sleep is not in the realm of a healthy

lifestyle. I'm hoping that's where it will eventually be -- one of thepillars of good health."


13/37

12

HEALTH TIP: CUT THE GRAPEFRUIT

Grapefruit, according to something I read today, can multiply the

effect of certain drugs by up to 1,000%. This dangerous effect hasbeen documented for anti-anxiety drugs, Viagra, statin cholesterol-

lowering drugs, calcium channel blockers, and blood thinners such as

warfarin.

HOW TO AVOID HEART DISEASE

After decades during which Americans followed the American Heart

Association's recommendations, heart disease remains the No. 1 killer

in this country. The AHA's approach is failing because it missed thecause of the epidemic. To make matters worse, evidence is mounting

that it based its recommendations on false assumptions -- and

adherence to those recommendations actually caused new epidemics

of other diseases.

The AMA's recommendations fall into three categories. Most Americans

can recite them.

1. Nutrition: Eat less fat.

2. Exercise: Increase cardiovascular exercise.3. Early diagnosis: Monitor and control blood-cholesterol levels.

But since millions have been swearing off traditional foods, running on

treadmills like never before, and spending billions on prescription

drugs to lower their cholesterol levels, heart disease has stubbornlyclung to its position as the biggest cause of both disease and death.

The reason these attempts have failed is that they are based on the

wrong information. In contrast to what we've been told:

Dietary fat is not the problem -- starch is. You can eat meat if youlike, but limit your intake of meats high in saturated fats or

preserved with nitrite.

Inactivity is not the problem -- prolonged stress is. Long-duration

cardiovascular exercise is not what your heart needs. It is a waste

of your time and actually causes additional problems.

Cholesterol isn't the problem -- oxidation and inflammation in your

arteries is. Your cholesterol level doesn't have to stay below 200 --

and cholesterol-lowering drugs are bad for your heart and your

general health.

As a result, in some cases, the AHA's recommendations have had the

same effect as throwing gas on a fire. That's because:


14/37

13

Low-fat diets are higher in starches -- and that worsens the

problem.

Long-duration cardiovascular exercise mimics prolonged stress andbreaks down vital cardiopulmonary reserve.

Cholesterol-lowering drugs interfere with energy production in yourheart and block your capacity to reduce oxidation in your heart and

arteries.

Nutrition, exercise, and screening tools for early diagnosis are

collectively the foundation of all disease prevention. But when it comes

to heart disease, the main focus of the nutritional change should be to

reduce starches as opposed to fat; exercise programs should bedirected at building your cardiopulmonary reserve capacity instead of

breaking it down; and screening tools should be directed at measuring

oxidation and inflammation of the arteries, not your cholesterol level.

I know that each of these three goals can be accomplished. What'smore, doing so is easier than following the advice of the AHA.

Sticking to a low-fat diet is tough. But there's no reason to deny

yourself food that you like. The only rule of my diet for heart health is

that the food must be natural.

Likewise, a program that involves pounding away on a treadmill for anhour at a time is hard to stick to. Some people have difficulty finding

the time. And when older people try this exercise, it makes them

chronically tired. When I tell them that to strengthen their heart, they

shouldn't exercise for more than 20 minutes at a time (and that sixminutes is enough to help), compliance is high.

Finally, there's this: Although most patients using them aren't aware

that their cholesterol-lowering drugs are causing them to feel feeble

and achy, they are delighted with their increased energy when theyswitch to alternatives. Not only that, but we have compelling evidence

that the best predictor of heart-disease risk is not cholesterol at all but

homocysteine -- and lowering your homocysteine level is much easier

(and safer) than lowering your cholesterol level.

BEWARE OF WORTHLESS KNEE SURGERY

According to Dr. Al Sears, new studies show that two surgical

treatments for arthritis of the knee -- arthroscopic lavage (done by

incision) and debridement and tidal irrigation (done with a needle) --don't work. In the studies, "sham surgeries" were performed on

control groups of patients. All patients received an incision or needle

insertion and a tranquilizer, an oxygen mask, and an I.V. when


15/37

14

appropriate. But only half of each group actually received the

surgeries. The studies were blinded so that neither patients nor

operative staff knew who had received the real surgeries. Yet, after 3-month, 6-month, and 12-month postoperative assessments, there was

no difference in function, swelling, or pain between those who had

surgery and those who didn't.

ARE YOUR TEETH POISONING YOU?

Do you suffer from fatigue headaches vision problems

depression dizziness skin problems memory loss metallic

taste in your mouth gastrointestinal problems? If so -- and if yoursymptoms have not responded to treatment -- you should consider

having your "silver" fillings removed and replaced by another material

(bonded resin ceramics are best). So says Dr. Al Sears.

Silver amalgam fillings contain mercury -- a very toxic substance. Andthough the American Dental Association (ADA) insists that mercury

fillings are safe, fact is that they do release mercury vapors. And this

continuous low-level mercury exposure could be causing your medical

problems.

GOOD FOR YOUR HEALTH: BONING UP ON THE TERMS

Dr. Al Sears believes that like most things in medicine, the world of

bone health has its own terminology.

Bone Mineral Density (BMD) is a standardized measurement of howsolid the bones are. Osteoporosis is defined with BMD T-Scores.

Your T-Score compares your BMD to that of young and healthy

individuals. It is measured in standard deviations from the norm.

"Osteoporosis" literally means "holes in the bones." It is a diseasedcondition of exceedingly depleted bone strength and density,

causing susceptibility to fractures.

"Osteopenia" literally means "thin bones." It is milder than

osteoporosis.

Fracture is the medical term for a broken bone. In a "pathological"fracture, there is no trauma. The bone becomes so weak that itsnaps with normal activity.


16/37

15

ANOTHER REASON TO INCLUDE MORE FISH IN YOUR DIET

According to a four-year study of more than 800 elderly volunteers

(recently published in theArchives of Neurology), those who ate fish at

least once a week cut their risk of developing Alzheimer's by 60%!To enjoy its many health benefits, Dr. Sears recommends that you eatfish at least twice a week or supplement with fish oil daily. (He tries to

make fish the main course of at least one of his meals every day.)

THE TRUTH ABOUT EGGS

First and foremost, eggs do not cause heart disease. In fact, there wasnever any evidence they did. They don't even raise your blood

cholesterol. Of course, eggs contain cholesterol. The developing

embryo needs it to produce sex hormones -- and so do you.Here's the rest of what you need to know about eating eggs:

Eggs may be the only 100% complete food. Egg yolks have all of the

required fat-soluble vitamins (A, D, E, and K), iron, and heart-healthy

omega-3 fat. The whites have all the water-soluble B vitamins and --

cooked or raw -- are the source of the highest-quality protein on theface of the planet, with all the amino acids you need in exactly the

ratios you need.

Raw eggs are an excellent source of the essential fatty acid DHA

(docosahexaenoic acid), which can ease hypertension, depression,problems with brain function, heart disease, arthritis, diabetes, andcancer. Unfortunately, DHA (and other nutrients and proteins) collapse

in the cooking process.

Raw eggs are safe to eat. I do it myself and have been recommending

it for 30 years. You absorb a raw egg in as little as 30 minutes, while ittakes two to four hours to digest a cooked egg. People are afraid of

salmonella poisoning, but I have never seen a case that came from

eggs. The U.S. Department of Agriculture estimates that only0.00003% of eggs produced in the United States have salmonellabacteria -- a very tiny percentage. Still, I recommend that you eatlocally farmed organic eggs and that you wash them well before

cracking.

I've read that eating cooked (though not raw) eggs every day can leadto allergies, while eating them raw won't. I don't know of any hardproof that it's true, but I believe it can be the case for a small minority

of people. The symptoms are the same as for other food allergies:

stomach pain, abdominal cramping, diarrhea, flushing, itching eyes,


17/37

16

and nasal congestion. A severe food allergy can advance to whole-

body itching and even hives.

You can find out if you have an egg allergy by having your doctorcheck your blood for antibodies to egg protein. Or, on your own, you

can see if the symptoms come on within a few hours after you eat

eggs and if they are absent when you don't eat eggs.

Adding raw eggs to your diet is very easy. The simplest way is to adda raw egg to a protein shake in the morning. If you are a little

hesitant, add a small amount of the egg the first few days. Then,

progressively add more as you get more comfortable with it.

You can also just drink the egg. This is the quickest way. My fatherliked to punch a hole in the eggshell and suck it dry. I prefer to crack it

into a glass of water, stir, and gulp it down. The texture may be a little

daunting at first. Just think of it as an oyster.

To avoid any possible problem with raw eggs: (1) eat only cage-free,hormone-free eggs, (2) don't eat the egg if the shell is cracked, (3)

eat only eggs that roll "wobbly," (4) do not eat the egg if it smells at

all, and (5) eat only eggs that have a gel-like white and a firm, round

yolk.

10 WAYS TO SLOW THE AGING PROCESS

Anti-aging really is possible. In labs and medical clinics throughout the

country, new discoveries continue to allow us to understand and

intervene in the aging process. For example, scientists have createdfruit flies that live 250% of their normal life spans and have made old

human cells behave like youthful ones again.

Though you can't prevent time from passing, you can take advantage

of these recent scientific advances to help you live longer:

1. Keep your homocysteine low.

High levels of homocysteine correlate strongly with most degenerative

diseases of aging, especially heart attacks and strokes. Your doctorcan test your homocysteine with a simple blood test. If it's too high,it's easy and inexpensive to lower it by taking a good B-complexsupplement that includes 500 mcg of B12, 800 mcg of folic acid, 25

mg of B6, and 25 mg of B2 (riboflavin).

2. Eat less.

Make every meal count. Make sure each meal provides the nutrients

you need, especially protein. Watch your starches. And don't

overindulge. For this to be most effective, you must reduce your


18/37

17

calories to about two-thirds of what it takes to maintain your normal

weight. Initial weight loss tapers off as your metabolism adjusts to a

lower metabolic rate.

3. Exercise.

Physical activity can prevent or delay the onset of hypertension,obesity, heart disease, falls, and osteoporosis.

4. Get plenty of antioxidants in your diet.

A diet rich in antioxidants will prevent free-radical damage of vital

organ systems. So enjoy a glass of antioxidant-rich Bordeaux and eat

lots of berries.

5. Supplement with vitamin C -- at least 1,000 mg twice a day.

6. Supplement with CoQ10.

This nutrient is your armor against heart disease. Don't worry too

much about your overall cholesterol. Having a high CoQ10 level and a

low homocysteine level will keep you out of the ER.

7. Get lab results.

In addition to having your doctor check your homocysteine, have him

check your testosterone, estrogen, CoQ10, and HGH. Follow a natural

treatment regimen to correct imbalances.

8. Consider supplementing with HGH.

Growth hormone injections, carefully monitored by a physician, can

directly reverse some aging effects. They can improve muscle strengthand mass, reduce wrinkles and sagging skin, and decrease joint pain

and inflammation.

9. Detox periodically.

To maintain their optimal function, I recommend detoxifying your

blood and liver four times a year.

10. Don't worry, be happy.

A study of 1,500 centenarians found that their diets, activity levels,and even smoking habits varied widely. But that nearly all of them

possessed a good sense of humor and didn't waste time worrying.


19/37

18

IT'S GOOD TO KNOW: HOW TO KEEP YOUR BONES STEEL

STRONG

Americans suffer more than 1.5 million broken bones every year and300,000 broken hips. More than 25% of people with broken hips

develop complications and die within one year of their injury.

If that doesn't motivate you to take action to keep your bones strong,

I don't know what will.

According to Dr. Al Sears, editor of Health Confidential for Men,

calcium supplements may not be very helpful. There have been no

long-term studies proving that they work any better than a placebo.

Instead, here are Dr. Sears' recommendations:

Eat fish, dark-green vegetables, and dairy products.

Do calisthenics and weightlifting.

Take 400 IUs of Vitamin D every day.

Have your doctor monitor your testosterone and DHEA levels.

QUICK RELIEF FOR A SUNBURN . . . FROM AN UNEXPECTED

SOURCE

To relieve the pain of a mild sunburn, look no further than your

refrigerator. Simply cut a strawberry in half and rub it on the affectedarea.

THE CAUSE OF -- AND CURE FOR -- HEARTBURNHeartburn has nothing to do with your heart. It gets its name from thelocation of the discomfort. You get heartburn when small amounts of

stomach acid leak into your esophagus (the long, narrow tube thatleads from your mouth to your stomach). Usually, this happens

because you ate too much or ate food that was too spicy or greasy.Natural remedies for heartburn include mustard, licorice, papaya,

honey, and mint.

CATNIP ISN'T JUST FOR CATS

As we all know, catnip, a member of the mint family, gives cats aharmless "high." Though some felines seem to be immune, about 80%

of them (including lions, pumas, and leopards) react to the intoxicating

smell that the essential oils in the plant give off when the animal bites,chews, rubs against, and rolls in it.


20/37

19

But catnip is also a natural remedy for several human ailments. When

made into a tea, it promotes sweating and is beneficial for fighting

colds, the flu, fevers, and infectious childhood diseases. It is soothingto the nervous system and calming to the stomach. It helps with

flatulence, diarrhea, colic, and even morning sickness. And it is

sometimes used as an enema to cleanse and heal the lower bowel.

AN OLD CURE FOR A SORE THROAT

If you have a sore throat, try this old German cure: Steep one or two

teaspoons of dried sage leaves in a cup of boiling water for 10

minutes. Drink it as a tea or gargle with it after it cools. Sweeten witha bit of honey, as it may be bitter.

YOUR BODY'S "RED-LIGHT" WARNING SIGNALS

According to Dr. Neal Shulman of Emory University, these sixsymptoms require urgent attention:

1. Unexplained weight loss and/or loss of appetite.

2. Slurred speech, paralysis, weakness, tingling, burning pains,numbness, and confusion (possible stroke).

3. Black, tarry stools (ulcer or cancer).

4. A headache accompanied by a stiff neck and fever (meningitis).

5. A sudden, agonizing headache (aneurysm).

6. For women, vaginal bleeding after menopause; for men, a lump inthe testicle (cancer).

Shulman, author of Your Body's Red Light Warning Signals, says that ifyour doctor tries to dismiss any of these signs as minor annoyances,

here's what you say: "I want you to write on my chart that you

refused to prescribe tests."

ROYAL JELLY: THE FOOD OF QUEENS

Royal jelly is a natural tonic that's loaded with B vitamins, minerals,

and protein. In the hive, this nutrient-rich elixir is fed only to thequeen bee -- and she lives 60 times longer than the other bees. And,

speaking of queens, it is said that Britain's entire royal family startseach day with a healthy dose of the stuff.


21/37

20

CUT THE CARBS AND DECREASE YOUR CANCER RISK

Until recently, most studies of low-carb diets have examined the

effects on heart disease and cholesterol levels. But a new joint reportfrom Mexico's Instituto Nacional de Salud Publica and the Harvard

Medical School shows a significant relationship between diet and your

chances of getting cancer.

Women who ate large amounts of carbohydrates were more than twiceas likely to get breast cancer as those who ate less starch and sugar,

the CDC-funded report announced. The results were published in the

August 2004 issue of Cancer Epidemiology, Biomarkers & Prevention.

WANT TO LOSE WEIGHT? EAT YOUR BREAKFAST

The majority of people who are successful at losing weight and

keeping it off eat breakfast every day. Researchers at the NationalWeight Control Registry analyzed data on nearly 3,000 people who hadlost an average of 70 pounds and kept the weight off for a year or

more. 85% of the subjects said they eat breakfast at least six or seven

days a week. Only 4% said they never eat breakfast.

HEART HELP FROM DOWN UNDER

The University of Oslo recently reported that kiwifruit cuts the amountof fat platelets being pumped around the body, while also thinning the

blood. "Consuming kiwifruit is an effective way of inhibiting blood

clotting and can improve cardiovascular risk profiles in healthy adults,"said lead researcher Professor Asim Duttaroy. In his study,

consumption of kiwis lowered subjects' trigylceride levels by an

average of 15%.

HOW TO KEEP YOURSELF FROM SHRINKING AS YOU AGE

The biggest fear many men have about aging is the possibility ofgetting shorter. If that sounds like you, you'll be happy to know that

natural-health expert Dr. Joseph Mercola believes there are several

preventative measures that can help.

1. Eat plenty of vegetables.They are full of pH-normalizingbiochemicals designed to improve the health of your bones.

2. Take cod liver oil.Not only is this full of vitamin D that will helpyou absorb plenty of calcium, but the omega-3 fats in it will improveyour omega 6:3 ratio -- and that has a very powerful influence onbone health.


22/37

21

3. Add more vitamin K to your diet or take a good vitamin K

supplement.Vitamin K acts as the glue that puts the calcium intoyour bones. Food sources of vitamin K include cabbage, cauliflower,

spinach, and other green leafy vegetables, cereals, and soybeans.

4. Avoid drugs like steroids, which actually worsen your bone strength

over time.

MY NO. 1 MEMORY FITNESS TECHNIQUE

My wife is much better than I at remembering dates. (Come to think of

it, she's much better than I at almost everything.) Not just birthdaysand anniversaries, but what year so-and-so got married, how old

Elsie's eldest is, etc.

A trick she uses naturally can be practiced by those of us who havelittle or no natural talent. It's called "time association." Here's how youdo it.

Make a list of at least one major date for each five-year segment of

your life. The event can be personal or public. For example:

1950: I was born.

1956: I moved from Brooklyn to Long Island.

1963: John F. Kennedy was assassinated.

1968: I graduated from high school.

Now, whenever you encounter a new date you want to remember,

"enter" it in your memory by observing how it fits into your pre-established chronology. For example, if my anniversary were 1969, I'd

think: "One year after graduating high school."

This is a simple system but amazingly affective. Start with a list of 10

or 20 dates, and before you know it you'll have 100 dates firmlyplanted in your brain.

A NEWLY DISCOVERED HEALING BENEFIT OF ALOE

For thousands of years, gel from the leaves of the aloe vera plant has

been used to treat burns, minor cuts, and even constipation. But nowstudies at Mahidol University in Thailand suggest that it can also have

positive effects on health concerns related to type 2 diabetes, such as

the regulation of blood sugar, triglycerides, and serum cholesterol

levels. To drink it, mix the aloe gel with tomato or vegetable juice. It'salso available in liquid form.


23/37

22

WHEN IT COMES TO MEDICAL ADVICE, ALWAYS BE SKEPTICAL

In the mid 1980s, there were about 10,000 people in the U.S.suspected of practicing medicine with phony medical degrees. Since

then, the number has probably gone up.No, I'm not saying your doctor is a phony. Even so, when it comes to

relying on his advice, don't. That's my jaundiced view after havingbeen in the health-publishing business for 10 years. Most GPs are too

busy rushing through patients to be able to keep up with current

medical knowledge -- an impossible task for a generalist. Specialists

are like highly trained mechanics. They have made their reputationdoing a certain operation reasonably well and they'll just keep doing

that same thing so long as it will make them money. Of the dozens of

doctors I've worked with over the years, I've trusted the advice of only

a few.Based on that, here are my recommendations:

When it's important, get a second opinion.

Be leery of chiropractors, faith healers, and alternative

practitioners.

Be just as leery of conventional doctors, especially when they arerecommending drugs or surgery.

Do your own research.

Don't be afraid to ask questions. When you have a bad feeling about a doctor, dump him.

A REALISTIC APPROACH TO WEIGHT LOSS

Sally has an ambitious weight-loss goal for 2008. She is planning on

losing 40 pounds. In breaking it down to monthly goals, she said shefigured she'd lose four pounds a month for 10 months and then

celebrate in October. If she fell behind a little bit, she'd have two

months to catch up.

That is good thinking, but I suggested the following adjustment.Rather than an even four pounds per month, she should plan to loseweight more realistically. For example, she could shoot for six pounds

in the first three months, five pounds for the next three, three pounds

for the next two, and the final pound in the ninth month.

That kind of approach corresponds better to how your body actuallyworks. You'll take off more weight in the beginning -- when your new


24/37

23

eating and exercise programs are having the greatest impact -- and

then give yourself more time to settle into a stable routine for the rest

of your life.

ONE SURPRISING BENEFIT FROM SLEEPING ON YOURSTOMACH

You can reduce your blood pressure by sleeping on your stomach.That's what a study at Ehime University School of Medicine in Japan

reported.

A group of 271 men had their blood pressure taken, both lying on their

backs and on their stomachs. In almost all cases, the overall bloodpressure dropped significantly when they were face down.

Whether the drop in blood pressure was more than temporary, the

study couldn't determine. But if you or someone you know has highblood pressure, you might want to talk to your doctor about thesefindings.

THE SOUR SIDE EFFECTS OF SUCRALOSE

If you use the artificial sweetener sucralose because you think it's a

safe alternative to sugar and aspartame, you might be in for somesour news. Sucralose, which is created by adding chlorine molecules to

sugar, has been shown to have some rather sour side effects.

There have been many independent human tests regarding the long-

term safety of this product, and that's reason enough to be wary. Butthere was a study of its effect on rats that was published in the FDA's

Federal Register. It showed that rats that were given sucralose

experienced shrunken thalamus glands, enlarged livers and kidneys,

reduced growth rate, reduced red blood cell count, abortedpregnancies, and diarrhea.

If you're looking for a safe way to satisfy your sweet tooth, consider

all-natural stevia extract. Stevia is made from the leaves of a South

American plant. It's non-glycemic, contains no calories, and -- after

hundreds of years of use -- has no known side effects. It might seem

expensive by volume, but it's hundreds of times sweeter than sugar,so a little goes a long way. You can find stevia in any health food

store.


25/37

24

WANT TO LOSE WEIGHT? ADD SOME ALMONDS TO YOUR DIET

You may have heard that nuts are fattening. But in fact, nuts can be a

great weight-loss food. For one thing, they digest slowly and thereforesatisfy your hunger longer. Not only that, nuts are a source of

monounsaturated fats - and most nutrition experts believe that these

fats (which are found in olive oil and almonds) actually help people

lose fat, improve insulin resistance, reduce cholesterol, and lowerblood pressure.

Researchers in California conducted a study of overweight and obese

subjects. Half of the participants consumed 84 grams of almonds each

day, and the other half did not. Both groups consumed the sameamount of calories. The result? Those in the group that ate almonds

achieved substantial decreases in weight, fat mass, body water, and

blood pressure, as compared to those who did not eat almonds.

What Every Man (and Woman) Should Be Able to Do in an

Emergency

Most people who exercise regularly and eat a healthy diet do it

because they want to enjoy a long life, they want to improve theirappearance, and, in the case of exercise, relieve stress. But there's

another important reason to keep yourself in peak physical condition.

In a recent issue of his daily e-zine, THB contributor Matt Furey quoted

fitness pioneer Earle Liederman, who wrote:

"Every man should be able to save his own life. He should be able toswim far enough, and run fast and long enough to save his life in caseof emergency and necessity."

How do you know if you have enough functional strength and

endurance to save yourself (or someone else) in an emergency?According to Liederman, you should be able to:

swim at least half a mile

run at top speed at least 200 yards

jump over obstacles higher than your waist

pull your body upward by the strength of your arms 15 to 20times.

THE SEDENTARY LIFESTYLE OF TODAY'S YOUTH

Football in the backyard ... kickball in the street ... sweaty games of

"capture the flag" with every kid in the neighborhood taking part.

These are all memories of my youth. When school was out, the last


26/37

25

place we wanted to be was inside. But today, with computers and TV

replacing outdoor activities, a majority of today's kids are already on

the road to developing weight issues and degenerative disease.

British researchers at the London Sports Institute recently monitored

the activity levels of 4,500 11-year-olds. The children were outfittedwith sophisticated motion sensors to monitor their activity. The studyfound that nine out of 10 of these children are not doing enoughexercise to ensure that they grow into healthy adults.

GLUCOSAMINE ... CAN IT REALLY HELP OSTEOARTHRITIS?

20 million Americans suffer from osteoarthritis, often caused when the

cartilage that cushions joints wears down over time. For years,

European doctors have prescribed glucosamine for osteoarthritis, and

it is one of the more popular supplements in America.But does it work?

A new long-term study published in the Lancetfound that those with

mild-to-moderate knee arthritis who were taking 1,500 mg of purified

glucosamine had less pain than those in a placebo group. X-rays also

showed that the arthritis progressed slowly if at all in those takingglucosamine, while those in the placebo group continued to lose

cartilage.

Although this study alone is not conclusive, it appears that

glucosamine is effective for relieving the pain and progression ofosteoarthritis. And unlike prescription and over-the-counter painmedications, these benefits come without adverse side effects.

LYING YOURSELF INTO A BETTER MOOD

I was talking with some friends about what it takes to pull yourself out

of a funk and get back into a good groove. That reminded me of an

experience I'd had during my Dale Carnegie training.

I don't remember how it came up in our group discussion, but I had

complained that when I arrived home at night I was disappointed tofind my wife and children glum and taciturn. It seemed to me that

after Dad had spent his day slaving in the office, he deserved a littlegood-natured appreciation on his return. In my mind (I hope I never

articulated it, though I might have), I compared my family unfavorably

to the Cleaver family of the "Leave It to Beaver" TV show. Mr. Cleaver


27/37

26

always had his chair and slippers waiting for him when he got home,

the wife and kids around him to cheer him up.

One older and wiser person in our group asked me how I felt about thesituation. "Oh, I dread going home," I said. She suggested I remedy

the problem by changing my coming-home behavior. "You can't really

control what other people feel and do," she said. "But you can control

yourself."

Against my curmudgeonly instincts, I followed her advice. Every night

for a week, I forced myself to come into the house bounding with

energy. I greeted my family with a raucous "Hello! How's everybody

doing!" and continued to pretend I was in a good mood, even if theyweren't.

A funny thing happened as the week passed. Actually, two things.

First, my objective was magically achieved. Each day, they became

less morose. By Friday, they seemed genuinely happy to see me.

Another thing happened too. I found that I myself was happier when I

came home.

It didn't take me long to figure out what my Dale Carnegie mentor

already knew upon hearing my complaint: The gloomy looks I was

being greeted with were not the faces of gloomy people but the waygenerally happy people looked and felt when they had to deal with

grumpy old me.

SORE BACK? HERE ARE 3 EASY STRETCHES YOU CAN DO AT

YOUR DESK

After hours and hours of sitting at your desk, do you get a stabbing

pain between your shoulder blades and a dull ache in your lower back?

Here are three easy stretches that can improve your posture, increaseyour circulation, and help alleviate the discomfort.

1. Place your feet hip-width apart and flat on the floor. Hips

should be level and facing forward. Place your left hand on the

outside of the right knee and, while twisting to the right, gently

pull on the outside of your right knee. Place your right arm overthe back of your chair. Breathe deeply as you twist your head

around over your right shoulder. Repeat on the other side.

2. Sit facing forward. Place your left hand over the top of your

head just above your right ear. Gently pull your head down toyour left shoulder. Be sure to keep your right shoulder down for

a full stretch. Repeat on the other side. (This stretch is especially


28/37

27

good if you are on the phone all day. You should also consider a

headset.)

3. To stretch the lower back and release overall body tension,start by pushing your chair away from your desk. Then face your

hips and feet forward, and open your knees a little wider than

shoulder-width. Inhale deeply, draping your body between your

knees. Reach your hands through your knees and slightly underthe chair. Breathe deeply, allowing your body to melt further into

the stretch. Finally, to release the neck, nod your head "yes" and

shake it "no."

Do these stretches slowly, three or four times a day, holding each onefor 30 seconds to a minute. (Use an egg timer to remind you to take

your stretching breaks.). Do this regularly and your "normal" aches

and pains should subside.

CANARY IN THE COAL MINE

Birds are highly sensitive to toxic fumes. In fact, before delicate

sensors were used to monitor air quality, miners would bring a canary

in a cage into the mineshaft with them. When the canary fell off its

perch, the miners knew it was time to evacuate.

In recent years, thousands of pet birds have died as a result of being

exposed to a different kind of air pollution - from what has been called

Teflon toxicosis. It is caused by dangerous particles and gasses that

are emitted when Teflon-coated pans and ovens are heated - overly

heated, according to DuPont. The company has always maintained thatTeflon should not be used with high heat. Even so, the death of manyof these birds occurred when the products were being used normally.

Here's what you need to know to protect the health of your family(and pets):

DuPont's studies show that Teflon will break down and release

toxic particles at 446F.

At anything over 680F, Teflon will release at least six toxic

gasses, including two carcinogens and a chemical lethal tohumans, even at low doses.

Allow the pan to reach 1000F, and non-stick coatings will

release two known chemical warfare agents.

If you choose to cook with Teflon, do NOT pre-heat the pan, and never

allow the fluids in the pan to completely cook off. Also, be aware that


29/37

28

many ovens are Teflon-coated and the self-cleaning mechanism can

raise the temperature well over 500F.

CUT YOUR EXERCISE TIME IN HALF... AND GET BETTER

RESULTSIn his most recent book, The Doctor's Heart Cure"Dr. Al Sears outlines

a formula you can use to get the greatest cardiovascular benefits fromyour favorite exercise regimen. The formula has been trademarked as

PACE - Progressively Accelerating Cardiopulmonary Exertion.

"Progressively" means that you do a little more this week than you did

last week. But it doesn't necessarily mean that you should work outlonger. As Dr. Sears says:

"In the belief they are building a stronger heart, many people increase

the duration of their exercise as they become more capable ofexercising longer. But think about it! Your heart already has theultimate endurance challenge - it must beat all the time, even when

you're sleeping. Instead of working longer, strive to condition your

heart to pump more blood faster and harder for a short period of

time."

In other words, when you accomplish the same amount of work inincreasingly shorter periods of time, you will automatically dial up your

intensity. At the same time, you'll be decreasing the amount of time

you spend exercising.

THE CARDIO MYTH

Most fitness books and magazines will tell you that the way to shed fat

is to increase the time and distance that you exercise. While

endurance exercise does burn a lot of calories, it is not the best way todecrease body fat.

During moderate-intensity exercise, the body burns fat for energy. And

by engaging in that type of activity over and over, you are effectively

telling your body that you need that fat. So, to prepare for the next

time it is called on to repeat the activity, your body will store more fat.

Conversely, when you engage in short bursts of high-intensity

exercise, your body uses glycogen stored in the muscle tissues forenergy. Over time, this conditions your body to store energy in the

muscles - rather than as fat. Exercising this way will also cause you to

burn more fat during your recovery period, as the glycogen in the

muscles is restored.


30/37

29

Consider this study performed by the University of Quebec. One group

of exercisers cycled for 45 minutes without stopping. Another groupexercised for short bursts lasting from 15 seconds to over a minute,

with rests in between. The long-duration exercisers burned more

calories, but the short-duration exercisers lost more fat. In fact, ninetimes more fat for every calorie burned.

This is why many endurance athletes have body fat percentages

ranging from 10% to 20%, while sprinters have a well-muscled

physique and usually carry only 4% to 8% body fat.

If you want to increase the health and strength of your heart, you

don't need to spend hours on a treadmill or run for miles and miles. Infact, doing that can be counterproductive.

Endurance exercise actually makes the heart, lungs, and muscles

smaller, so they can perform longer with less energy. But what you

gain in efficiency, you lose in reserve capacity. In other words, while

you might be able to handle an hour-long jog, you compromise yourability to produce bursts of energy. In your later years, it is this

reserve capacity that provides protection from heart attacks.

So if you want to improve the health and strength of your heart, focuson short intervals of intense exercise punctuated by brief periods of

recovery.

FIGHT THE FLU BY STAYING HEALTHY

You can reduce the chances that you'll get the flu by getting

vaccinated. That is often difficult to do in years when so little vaccine

is available.

Apart from that, the best way to avoid the flu (or reduce the severity

of it if you get it) is to keep your immune system as strong as possibleby:

Eating well, with a diet consisting of fresh vegetables, grass-fedbeef, fresh fish, etc.

Doing regular exercise. (Short, intense workouts are best.)

Taking supplements. (Antioxidants are key.)

Getting plenty of sleep on a regular basis.


31/37

30

FITNESS TIPS FOR TRAVELERS

A few ideas that I've gathered from reading, from fellow travelers, and

from trial and error:

Other than a glass of wine or beer with dinner, don't drink on the

plane. It will dehydrate you, which may give you a headache.(And besides, only obnoxious, loud people drink heavily on

planes.)

Force yourself to exercise while you're away from home.

Although I exercise like crazy when I'm in my regular routine, I

find it very difficult to exercise when traveling. I've gotten better

recently by making it easier. My new routine is 10 minutes ofyoga movements in the morning (before showering), and 10

minutes of Hindu squats and push ups in the early evening

(before dressing for dinner). By asking less of myself, I've been

able to do more. Eating well is another challenge when traveling. Between the

rush, the junk food that's being pushed at you during meetings,

and the tendency to have breakfast, lunch, and dinner meetings,

I tend to put on weight. The only solution I've found is to stick to

a zero-carb diet until dinner. It doesn't work all the time (it'stough to keep saying no to those cookies), but when I fail I don't

worry about it. I know I'll take the extra pounds off right awaywhen I get back.

Get some sunshine. It's easy to get into a routine where you are

out of the sun for a week when traveling for business. That's notgood for you. Schedule some time to get out and walk in the sunevery day.

OKAY ... WHO DOESNT HAVE TIME TO EXERCISE NOW?

What if you could get the same results with six minutes of cardio

exercise each week, as opposed to six hours? Well, if recent research

is any indication, you can.

In a study published in theJournal of Applied Physiology, 23reasonably fit men and women were timed to see how fast they couldcycle 18 miles. They were then divided into three groups. One group

cycled two hours a day at a moderate pace. Another group biked 10minutes a day in one-minute bursts. The third group biked for a total

of two minutes a day - an all-out sprint for 30 seconds, followed by

several minutes of rest (repeated four times).


32/37

31

After two weeks, the subjects repeated the 18-mile test - and all of

their times improved to virtually the same degree. Additional tests

showed that their muscle enzymes (essential for preventing diabetes)and the ability of their muscles to absorb oxygen also improved to the

same degree.

Granted, this is a small study. But it does show that you can reduce

your workout time (and get the same or better results) if you're willingto endure some discomfort.

WHY IS THE LIFESPAN OF AMERICANS DECREASING?

Improvements in sanitation, nutrition, and medical science have beenresponsible for steady increases in longevity throughout modern

history. This has been the case for virtually every country on earth,

and it's a trend that's likely to continue - except in the United States.

According to a University of Illinois study published in the New EnglandJournal of Medicine, the average American's lifespan could decrease by

as much as five years in the coming decades. In the words of the

author of the study, S. Jay Olshansky, "This is not based on

speculation ... or unforeseen events, it is based on the future of

American health that we can observe today among the very peoplewho will express the health and life expectancy of the future: today's

children."

But, how could this be? After all, the U.S. leads the world in the

development of "wonder" drugs, high-tech surgeries, and technology

for the early detection of disease.

It's because we're too fat. More than 60% of adults and 30% of

children are overweight or obese, putting themselves at a higher risk

of cancer, diabetes, heart disease, and a variety of other illnesses.

DRINK DIET DRINKS ... AND GAIN WEIGHT!

During the past two decades, the number of people who use artificial,

no-calorie sweeteners has more than doubled. At the same time, the

prevalence of people who are overweight and obese has also increased

dramatically.

Here's even more evidence that diet drinks can make you fat:

The International Journal of Obesitypublished a study showing that

when a group of rats drank an artificially sweetened liquid, theyconsumed three times more calories than another group of rats that


33/37

32

did not get the sweetened liquid. Both groups had the same access to

food.

3 GOOD REASONS TO EAT ORGANIC FRUIT AND VEGETABLES

Studies show that organic foods have higher levels of vitamin C andother antioxidants than foods grown with pesticides. One theory,

advanced by Charles Benbrook and some other scientists, is thatplants that have to fight off pests naturally produce more antioxidants

to get the job done. A second possibility: Organic crops grow more

slowly and can absorb more nutrients from the soil.

The increase in antioxidants appears to be about 30%. That's notenough to justify the higher price you'll pay for organic food, argues

Robert Davis of the Wall street Journal. He says you are better off

paying less and eating more to make up for the difference.

But eating more means more calories - usually not a good thing. And ifyou are concerned about the toxic effect chemical pesticides might

have on your body, organic is the way to go.

For me, the best reason to go organic is taste. Plants grown without

the assistance of chemicals are much tastier than their mass-

manufactured cousins. Yesterday, Charlie brought in one of thetomatoes he'd grown in his yard. It was amazingly delicious. I haven't

tasted a tomato that good since I was in Italy. A few slices made a

luxurious meal. Compare that to the tasteless, bounce-them-off-the-

floor-without-damage variety you buy in the supermarkets.

A HEALTHY DIET HELPS PREVENT SKIN CANCER

A National Academy of Sciences study showed that by changing the

ratio of omega-6 fats relative to omega-3 fats in your diet, you cansignificantly reduce your risk of skin cancer.

Both of these fats are essential for health. Ideally, the ratio should be

1:1. However, the typical American has a ratio of omega-6 fats to

omega-3 fats ranging from 20:1 to as much as 50:1. This is a result of

a diet that is high in corn, soy, canola, and other unsaturated oils, aswell as corn-fed meats.

When sunlight hits omega-6 fats, it can convert them to cancer-

causing molecules. And if you are not healthy, these cells can go on to

develop into cancer. It is actually sunburn in conjunction with excessomega-6 fats that increases your risk of skin cancer. This cancerous

transformation doesn't happen with omega-3 fats.


34/37

33

The best sources of omega-3 fats are fish oil and cod liver oil.

HOW YOU CAN HELP THE ER DOCTOR SAVE YOUR LIFE

About five to eight million Americans complaining of chest pain enter

emergency rooms each year. Of that number, about 1.5 million arehaving heart attacks. And according to various studies, it's estimated

that between 2% and 5% of those cases (or at least 11,000 per year)are misdiagnosed - sometimes with fatal consequences.

Here's what you can do to make sure this doesn't happen to you:

1.Don't act tough and understate the seriousness of the

discomfort you're feeling.

2.Be forthcoming about your personal history - diabetes,

hypertension, bad cholesterol, or heart disease in your family.

Don't hide anything. If you smoke, admit it. (Medical history is akey component of good diagnostics.)

3.Make sure you tell both the triage nurse and the doctor

everything. If one misses an important detail about your

condition, the other might pick it up.

4.Ask for an ECG (electrocardiogram) if you are concerned - but

recognize that this test only picks up on about half of all heartattacks. So don't let anyone in the emergency room tell you that

if your ECG is good, your heart is good.

5.Make sure your doctor reads the ECG itself and not a

computerized analysis of it. The computerized reports are evenless accurate than the actual ECGs.

6.If you've had a previous ECG, let your doctor know and ask

him to compare the two. This makes a correct diagnosis much

more likely.

7.Sometimes, a doctor may give you a gastrointestinal

"cocktail" if he thinks your chest pain is related to a digestion

problem. But just because the pain abates after taking the

cocktail doesn't mean you didn't have a heart attack.

8.Even if symptoms disappear, consider a follow-up with acardiologist.


35/37

34

EAT MORE TO LOSE MORE (WEIGHT, THAT IS)

If your goal is to lose weight this year - whether 5 pounds or 50 - you

should NOT go on a diet. Dieting fails for more than 9 out of 10 people- for two very simple reasons.

First, most "diets" focus on restricting the amount of food you eat. Andunless you enjoy being in a perpetual state of hunger, you won't stick

with it. Plus, by restricting calories, you send a signal to your bodythat you are starving. This sets off a survival mechanism that slows

down your metabolism and causes your body to hoard what you eat

and store it as fat. With a decreased metabolism, you're bound to

regain the weight - and then some - when you begin to eat normally.

If you want to lose weight - and keep it off for life - you should eat

smaller meals more frequently. And you should focus on eating more

of the right foods. This will raise your metabolism naturally. It will

send a signal to your body that there is no emergency - that it is okayto release fat.

So ditch the foods that add to your belly and detract from your health,

and keep your kitchen (and your workplace) well stocked with

nutritious foods and snacks. I make it a point to always keep fruit,

yogurt (unsweetened ... I just add a little stevia and berries),almonds, sardines, peanut butter, and celery around. I also spend

some time every few weeks to make healthy meals that I can freeze inindividual portions. That way, when I don't have time to prepare a

meal, I always have a healthy lunch or dinner ready to go.

If one of your New Year's resolutions is to lose weight, don't plan to doit by dieting. Stop starving yourself ... and lose the weight forever byeating more of the foods that Mother Nature intended for you to eat.

IT'S GOOD TO KNOW: HOW TO FIGHT THE WINTER BLUES

Sure, the days are getting gradually longer. But we are still smack into

winter, and the short days and long nights are taking their toll on

many. Approximately 20% of Americans suffer from Seasonal Affective

Disorder (SAD) - depression that seems to be brought on by a lack of

exposure to sunlight. Short of moving to Australia between Decemberand March, what can you do to combat this dismal affliction?

Amanda Onion of ABC News has several ideas. For instance, you can

stave off milder forms of SAD by taking walks outside ... or simplychanging your light bulbs. Down East Magazinereports that full-

spectrum lights - the type that give off a bluish glow - reflect a broad


36/37

35

range of colors similar to daylight and may help people who suffer

from slight seasonal depression.

Two other ways to beat back the winter blues:

1. Make sure you're eating well. While the cold and gloom may make

you crave comfort foods (which are usually high in starch, sugar, orfat), resist the urge and stock up on fresh fruits and vegetables.

2. Wake up early. I have been stressing the benefits of rising early foryears. By being awake as soon as dawn hits the sky, you'll maximize

your exposure to natural light and decrease your chances of falling into

a winter funk.

HOW TO AVOID BECOMING A FAT THIN PERSON

Whether your goal is to lose weight or just "tone up," your objective

should be the same: to lose fat without sacrificing muscle. Otherwise,you'll just end up as a fat thin person. In past issues of THB, we'vetold you exactly how to do this: Base all your meals around a healthy

source of protein and add resistance exercise to your workout routine.

Recent research published in theJournal of Nutritionconfirms this

approach.

Researchers at the University of Illinois divided 48 obese women intotwo groups. One group was put on a higher-protein diet, while the

other group consumed more carbohydrates. (Both diets contained the

same number of calories.) All of the women walked several times a

week, but the "high-protein" group added two sessions of resistanceexercise.

When the study concluded, the high-protein group had lost an average

of 22 pounds - almost all of it from fat. The women on the high-carbohydrate diet lost only 15 pounds, and more than two pounds of

that was muscle. In other words, 15% of their weight loss was from

muscle!

Dr. Donald Layman, the author of the study, summed it up this way:

"Both diets work because, when you restrict calories, you lose weight.

But the people on the higher-protein diet lost more weight. There's anadditive, interactive effect when a protein-rich diet is combined with

exercise. The two work together to correct body composition; dieters

lose more weight, and they lose fat, not muscle."

To maximize your fat loss while maintaining or building muscle, cutback on carbs, base all your meals around a healthy source of protein,


37/37

and combine interval training with resistance exercise. You won't

believe how quickly your body will respond.

Documents

Very Best Tips