General Tips For Staying Healthy

10 Tips for Personal Survival and Preparation for Disaster
10 Ways to Better Health
10 Tips on Improving your Health Right NOW
10 Ways to a Better Diet
10 Tips on Losing Weight � Now!
10 Tips for The False Fat Diet: How to Minimize Food Reactions
10 Tips on Staying Healthy with Water
10 Tips on Staying Healthy Through the Holidays
10 Tips for Good Digestion
10 Health Resolutions for The New Year
10 Tips on Weight and Food Cravings

10 Tips for Personal Survival and Preparation for Disaster

1. Toxicity. Overall, use fewer chemicals and toxins. Eat wholesome, fresh food, (as organic whenever possible); drink good water (filtered in some way to remove chemicals and potential pathogens -- for specifics, see chapter 1 of Staying Healthy with Nutrition); and use more natural products for your body and your home in regards to skin and hair care and home cleaning supplies. Use less electricity by turning off (and unplugging where appropriate) appliances and lights when not in use. Less exposure to EMFs (electro-magnetic fields) allows the body to circulate its own energy better, sleep, and function better, and using less lowers our monthly bill and lessens electricity use.

2. Relationships. Keep positive and balanced relationships in your life, with your spouse or sweetheart, family members, neighbors, work associates. Stay connected to yourself and others! And cultivate relationships with people who you can support and who support you back. Love for others and a positive feeling of community are vital to staying healthy for most of us humans. And if you have a special pet that has a place in your home and heart, look at what their needs are as you review the following tips. Do you maintain the supplies that they need too?

3. Stress Issues. Look at how you create and are impacted by stress in your life. I believe that: Stress is the result of how we relate to others and our world, or more likely, Stress is the result of how we react to life events. It is not the events themselves, but our reaction to them.

--Look at your attitude and your ability to relate
--Express your ideas and feelings
--Realize that there is a big difference in reacting and responding. Reaction is a defense, whereas response suggests that we have received, processed the information within us, and then responded appropriately.
--Take time to BE, not just DO.

4. Home Preparedness. Evaluate your home. Do you have the supplies that you need for all household members (even add a guest) should there be any local disaster or loss of electricity, heat and/or water. Here are a few ideas for household preparation:

--Water (1 gal per person per day and Food (canned items, dried items)
--First-aid Kit can include Band-aids, antibiotic ointment, gauze and tape, aspirin or pain reliever, and homeopathic Arnica Montana for injuries.
--Propane stove and pots for cooking
--Recycled paper products for eating and cleaning
--Blankets and clothes, goggles and masks for air protection
--Sanitation Products (made from recycled paper also)
--Flashlight and batteries (or non-battery LED lights), portable radio, matches, etc. For a solar powered LED flashlight with extra gadgetry and uses, visit: http://www.quakekare.com/index.asp?PageAction=VIEWPROD&ProdID=57
--For a more detailed list, see Emergency Disaster Supplies on www.getreadymarin.org
--Keep copies of all important documents (and some cash) in a single box, bag, or briefcase for easy and rapid transport. These can be kept close to your first-aid kit and other emergency supplies. Also keep separate copies offsite, such as in a safety deposit box or mailed to a family member or friend who lives at least 100 miles away.
--Develop and distribute to those in your home and office a pocket-sized list of the top things to be sure to do in the event of a disaster. This would be the first thing to do in a disaster: Pull out the list and simply DO what it says to do, such as turn off the gas lines, check status of all people who should be accounted for, etc.
--Regarding personal supplies, be aware of what you have and their expiration dates. Make sure they stay fresh and usable by replacing when needed. Make an investment and update your supplies several times a year.

5. Automobile Preparedness. Evaluate and prepare your car in case you get stuck away from home. A longer one is available on www.getreadymarin.org, the look Car Kit page.
--1-2 gallons of water (may want to store in glass, protected)
--Snack foods and some cash ($50 or more)
--First-aid kit and toilet paper
--Flashlight and batteries
--Walking/hiking shoes and extra clothes
--Flares, matches and tools
--Heavy gloves and blanket or sleeping bag
--Keep your gas tank more than full

6. Office Preparedness. Suggest meetings at work to look at emergency situations. How is the office prepared to handle isolation and disaster? Who is in charge of this? Is there a backup generator and necessary supplies to support everyone in the office, such as stored water, food, blankets, etc? You could personally have the supplies you need in a big plastic waterproof bag with a few snacks, bottle or two of water, a blanket, comfortable walking shoes, flashlight and batteries, and a portable radio for starters.

7. Medications and Personal Supplies. What about any required medicines or nutritional supplements that you depend upon? Keep some extra supplies of items that you cannot do without just in case. One problem with prescription medications is that insurance companies typically allow only 30-day supplies and you cannot get a refill until right before you are out. Check your insurance plan, and many have 90-day supplies for less cost to you and them with a mail order prescription. Otherwise, you can ask your doctor for some extras at your visit. With natural medicines, you can store some extras of those most important for you. Just be sure to watch their expiration dates as well and I follow the motto of my father from our family grocery store way back when: Rotate and Rejuvenate. In other words, keep things fresh and do not keep the oldest stuff in the back. This is also important for your refrigerators and cupboards as well.

8. Financial Considerations. Do you have some cash available at home (even some hidden in your car)? Many people nowadays live through plastic and count on electrical debits and credits. Yet, what happens without electricity or phones or ATMs? Cash is gold in a time of crisis. We are all concerned with the financial state of our country and the world right now. Are the banks and governments stable? If we are concerned about personal investments and stability, diversity is the wisest choice these days.

9. Individual Roles. What is your role at home, at work, or in your local community if there is some disaster? Some world communities focus on this. Of course, we will all typically do whatever we can to help ourselves, our family, and our community, or anyone based on where we are. It is basic human nature to want to help; but also basic human nature to care for ourselves and loved ones, and to survive. When we are prepared, we are more able to take care of others.

10. Summary Review. Prepare for the most likely disaster in your area. Is it an earthquake, flood, or fire? Or more possibly a volcano eruption or avalanche? We all have something that Mother Nature could impose on us when she does her thing, or that humans may create in our neighborhoods or airports. We have all been stuck somewhere, some time. Be prepared. The American Red Cross has sheets for many natural events, such as earthquakes. There are also local handouts in your city commonly to help get your thinking and households organized. Use the resources you have, and bring your community together at home and at work. It may be worth it.

Do not be sorry, be safe and prepared!
As eco-poetess Argisle says, Do not be scared, be prepared!

10 Ways to Better Health

Chew your food well and take time to nourish yourself. Eat a balanced diet of wholesome, natural foods.
Drink one to two glasses of good water several times a day; first thing in the morning and about half an hour before meals are the best times.
Don't Overheat or eat too much food after nightfall, and definitely not much at all within two-three hours before sleep.
Exercise regularly, finding a balance of strengthening, stretching and aerobic activities that will help you generate good tone, flexibility and endurance.
Sleep well and rest at least 6-8 hours nightly as your body seems to require.
Learn to relax and let go of stressful thoughts and frustrating emotions.
Work at communicating both your thoughts and your feelings clearly with your friends, co-workers and loved ones.
Really try not to say things out of anger when you have differences with another; remember your words can hurt as much as your actions.
Keep your attitude UP and try to see the best in your work and your life; if things are not going well, work at improving them.
Love Yourself and let love in your life; learn to express the wonderful ways you feel about everyone around you!

10 Tips on Improving your Health Right NOW

Assess your health, your strengths, as well as your problems and bad habits, and look for (ask yourself and take time to listen) the causes or basis of each concern. What are your issues? It�s best to ask for this deeper information and healing in your quiet, meditative place or before sleep to ask your dream imagery to come forth. (Review my Staying Healthy Tips on The Nature of Healing.) This is a time to work on solutions.
Make a list of your goals. What are you willing to work on, work out, and achieve? Do you need to lose weight; have more energy; or find a new doctor/practitioner to help you resolve a problem or illness? Or would a therapist or intuitive be more helpful? For example, you could assess your teeth in January, schedule a Thai massage and an acupuncture or chiropractic session in February, and a 5-day health retreat in March. First assess your health budget and see what is covered by insurance if you have it, but also look at what you are willing or able to inve$t into the health of you and your loved ones.
Review your SNACC habits (Sugar, Nicotine, Alcohol, Caffeine, and Chemicals). These are common substances that undermine most people�s health, and dealing with them is often the beginning of life improvement. Clearing the daily use (even temporarily) of these habits/abuses/addictions that takes your vitality is often my first step in the Purification Process (See article; plus, my book, The New Detox Diet will be a helpful guide). January is a perfect month to take a vacation from these habits. You may also choose two or three habits to get started. Rather than attempting too much at once, do what you know you can. Step by step still gets you along the health path.
Next, look at your food habits and what you may be overusing that stresses your body and causes reactions. Is it breads and baked goods, refined sugars, or a dependency on drinking cow�s milk or eating cheese? You may not be able to tell this unless you take a break and re-check your response again later. Most of us aren�t fully aware of how specific foods or meals affect us, but we know when we don�t feel fully alive or well, or maybe we want to digest better or reduce some aches and pains or sinus congestion, or just lose a few pounds. Here then, the ideas of The False Fat Diet book can guide you in this important process. A reminder is that this process is more difficult with a stress-filled schedule; thus, you may need to carve out some time both physically and mentally. I like starting my program on a Friday to have the weekend to adjust to the new plan.
Exercise your Body�keep it moving! Just because it�s winter, don�t get lazy. Get your activity, but get your rest and sleep as well. Stretch that body and don�t let it get old, get it pumping, and tone those muscles. Cleanse and brush your skin daily as well. Inner clean creates outer sheen. Stay Fit and Stay Healthy.
Do some Positive Therapies�there are many that can be of help, such as massage and other body therapies, acupuncture, counseling, or a personal reading for guidance. Sometimes merely a walk and talk in the trees with a good friend is all you need to set things right. Try something new or go back to someone you liked. New experiences are helpful to growth and healing.
What is your Spiritual Practice? This may be prayer, religious studies, or meditation. We all come from different backgrounds and beliefs. Our reverence for life, our own and others, is the basic premise for a spiritual life. Treating our body as a temple of Living Spirit provides a motivation to treat ourselves as special and thus feed and care for ourselves in a loving and healthful way. It�s the base and the beginning of a healthy life.
Your Career or Work is often a core area for your well-being. Are you doing something that is important to you? Do you have a plan for life? Some jobs are what you wish for, others are on the way to somewhere else, and still others are there just to support you and your family. These are all important reasons. If you are not pleased with what you are doing, ask why and what can be done differently. Do you need to review this with a professional counselor? Do you need more education and training? Or will a shift in attitude help you to feel better about your work?
What can you Complete this year? What�s been on your mind or sitting around your house? Make a list of a few or more areas that could use some of your valuable energy. (Add these to your goals from number 2 above.) This may involve old health habits, a messy room to clean up or rearrange, stuck areas in a relationship, or letting go of old patterns at work. Don�t be afraid to go for it this year.
Make your Resolutions and Commitments. Begin by looking at the key areas of life�Health and personal habits, Love and relationships, and Career or work. And if LOVE moves into all those areas, that�s all the better as you�ll care for yourself and your life, plus your relationships in a positive way. Make more room for Love to fill your daily Life, and let it be the higher Love. Human love is temporal for many, yet love in the Spirit is everlasting. We are all blessed to share this garden, this Earth, which needs our Love and Protection. We must take the time to Nurture Nature, to Nourish and Flourish. Happy New Year!

10 Ways to a Better Diet

Take time to eat and chew your food well for best digestion.
Drink good quality, non-contaminated water, at least six glasses per day.
Focus your diet on vegetables, raw and cooked (steamed or baked) and fresh fruits.
Eat a wholesome breakfast and hearty lunch, and then a lighter evening meal if you can. Don't overeat or eat too much after nightfall.
Eat a greater percentage of higher-fiber, carbohydrate foods (vegetables, grains, and beans) and a lesser amount of animal fats and proteins.
Avoid excessive fried foods, salt, sugar, refined foods, and chemicals in your diet.
Work at correcting your abusive habits--caffeine, alcohol, nicotine and sugar � getting away from their daily use to see how you will feel.
Take easy walks after meals if possible and get enough exercise to best utilize the nutrients and calories you consume.
Eat a balanced diet, focusing on whole grains and vegetables, legumes, and fresh fruits, and adding only some nuts or seeds, dairy products and animal foods, predominantly fresh fish as appropriate.
Take a multiple vitamin-mineral as indicated for your age and sex, along with extra vitamin C and antioxidants, as well as other supplements individualized to your needs.

10 Tips on Losing Weight � Now!

Eat a balanced diet of wholesome foods, focusing on high-nutrient and low-calorie foods--vegetables and whole grains, legumes, and some fresh fruits.
Avoid Overeating and don't eat much after nightfall.
Eat breakfast like a king, lunch like a prince, and dinner like a pauper. Meaning, consume most of your fuel early in the day so that you will utilize it in your daily activities.
Drink plenty (8-12 glasses) of filtered or spring water daily, particularly first thing in the morning and then 30 to 60 minutes before meals to satiate your body and minimize your appetite.
Exercise regularly � at least one hour daily � including stretching and strengthening exercises along with 30 to 45 minutes of aerobic activity at least four times a week.
Avoid high-fat, processed, and high-calorie foods, such as candy, cookies and cakes, sodas, chips, cheese, and meats, especially lunchmeats.
Take time to eat. Eat and chew slowly and thoroughly, satisfying yourself with each mouthful; pay attention to eating when you're consuming food.
Be loving and forgiving with yourself both for any weight problems and for whenever you vary from your diet plan. Get back on track quickly and focus on low-fat, low-calorie, wholesome foods.
Realize that your weight has many genetic and emotional factors and triggers involved, and you may need support to help you really change your bad habits.
The ultimate process for weight loss is the long, slow one that involves you changing your diet for life � rather than going on a diet � to create the body, health and the appropriate weight for you.

10 Tips for The False Fat Diet: How to Minimize Food Reactions

False Fat refers to the bloating and swelling that can result from eating "reactive" foods, and this makes people look and feel fatter than they actually are. The process that generates false fat also contributes to the congestion and inflammation that leads to many acute and chronic health problems. Clearing false fat often helps people feel better immediately and is the beginning of reducing true fat and healing many other conditions as well.

Watch out for the Sensitive Seven, the most common reactive foods. These are typically the foods most frequently eaten by people in modern societies � cow's milk, wheat, cane sugar, eggs, corn (and corn syrup sweetener), soy products, and peanuts.
If you have strong cravings for a particular food and the sense that you must have it, there is a good chance you are reactive to that food. In that case, you'll find that you feel better after avoiding it for a couple of weeks. Then you can try it again. Challenge yourself and see if you react.
To prevent False Fat, eat a variety of wholesome, natural foods and minimize the processed foods in your diet.
Rotate foods and avoid eating the same foods every day, especially wheat, sugar, and dairy products.
Chew your food thoroughly and make sure that your digestive tract is working efficiently. If not, have it checked out and re-balanced with the aid of a naturally oriented practitioner. (See The New Detox Diet, and the book, Optimal Digestion, by Nancy Faass and others.)
Get regular exercise to help stimulate your metabolism and energy. You will find that it also cuts your appetite and burns calories.
General supplements that are supportive during the False Fat program are vitamin C and quercetin, vitamin A and zinc, niacin, blue green algaes, and MSM. To enhance your digestion, try hydrochloric acid, digestive enzymes, and probiotics.
The initial detoxification phase will lessen your food cravings for reactive foods and eliminate false fat quickly. To cut cravings, try additional vitamin C (1000-2000mg), calcium (250-500mg) and magnesium (150-250mg), and the trace mineral, chromium (200-300mcg).
Other health problems also improve with the False Fat diet. My patients have reported decreases in a wide range of uncomfortable conditions, including environmental allergies and asthma, skin rashes, digestive disorders, chronic sinus congestion, fatigue, headaches, and insomnia.
The False Fat program, besides lowering your weight, will also improve your energy level and your overall health. Your skin and your body will look and feel more youthful and vibrant.

10 Tips on Staying Healthy with Water

Proper hydration with water is essential. Most of us need at least six to eight 8-ounce glasses of good, clean drinking water daily. Coffee, alcohol, and sodas or other sugary beverages do not count toward our daily two quarts of liquids as they do not hydrate our tissues and often have the opposite effect, causing dehydration. Water is the best choice for proper hydration. However, herbal teas and fresh juices do count because of their high water content; furthermore, fresh fruits and vegetables in the diet do add to our water intake. Water is second in importance to air, which we need by the minute. We can survive about a week without water, whereas most of us can live as long as six weeks without food. Water supports our immune system and flushes toxins from the lymph system and body. Our bodies are about 70% water�10 to 12 gallons! In fact, brain and muscle are about 75% water and blood is 85% water content. Except for bone and fat tissue, most of our body is water.
Finding the right water balance for each of us is also important. This is based on our body size, level of physical activity, exercise and sweating, the local climate, and our diet. A diet that is dry and high in proteins and fats creates a need for even more water to flush these foods healthfully through our system. The average American drinks only 4.6 servings/cups of water a day, or 36 ounces. That�s a bit shy, especially when most of us do not consume our share of fresh fruits and veggies. Water drinking should be a habit, something we do without having to think about it. Only one third of Americans claim they drink eight glasses of water a day; 28% have three or fewer servings, and nearly 10% say they don't drink water at all. The most frequent reason given by Americans for not drinking water is lack of time, as reported by 21% in a recent survey. Like anything, preparation saves time and allows us to engage in these healthier habits. Prioritize water hydration. And during hot weather, drink 2 to 3 glasses more than usual. When we have a cold, or for many illnesses and symptoms, like headaches and allergies, it is helpful to hydrate the body fully with water and herbal teas. We can know this by our urinary output, generally every couple hours during the day.
Exercise! I will always tell you to move your body! Create a consistent and sometimes challenging program. It�s so important to your health. And remember that when you exercise regularly and sweat, you need more fluid replacement. Drink before (2 cups 1-2 hours before) and after your workout (1-2 cups), and during exercise if it�s appropriate. Drink cool temperature water, and don�t depend on thirst to tell you; drink anyway! Take your walks, go on hikes, ride a bike, and work out with weights at home or at a gym. Even try something new, like a yoga class. Stretch out your body and stay flexible and youthful. Before and during exercise, drink fluids and particularly water, to reduce body temperature, moderate cardiovascular stress and improve performance. After a strenuous workout, it's important to replace the fluids you've lost.
As Jack LaLanne said in his Share Guide (May/June 2002) interview, �Exercise is king, Nutrition is queen. Put them together and you have a healthy kingdom.� (A less patriarchal word for what men and women share could be a �sharedom� or �equi-dom,� or make one up you like.)
Good, clean water is not a given. Most city waters, and even wells, are suspect for contamination with microbes and chemicals. I believe it is wise to invest in an appropriate filtration system since water is such an important component of our body. The best is a Reverse Osmosis unit or a Solid Carbon block type filter; what�s most effective for your home use depends on what your water concerns are and how much water you need. (See references in the Safe Water Tips at the end of this newsletter.) Many people also buy bottled water from natural springs, or water bottled after filtration. If you use a consistent brand, check it out by calling the company and asking for a report. You may also want to look into an alkaline water unit. There is interesting research on drinking water that is more alkaline or that contains added bicarbonates (and may include calcium and magnesium salts), and on this water�s balancing, healing effects.
Dehydration is a very common problem that nearly every one of us experiences at some time. Every cell in our body requires water to function � to bring in nourishment and carry away toxins. When these functions aren't performed fully due to dehydration, a range of symptoms can occur. At even 1% dehydration, most people get thirsty, which is the body's warning sign. Dehydration can cause dry mouth, flushed skin, fatigue, lightheadedness, headache, or impaired physical performance, as well as lapses in concentration. Headache may be a sign of increased toxicity. Other problems from more chronic dehydration include constipation and poor digestive function, dry and itchy skin, a reduction in urine output, and even an increased incidence of painful kidney stones. Remember my favorite slogan, �Dilution is the solution to pollution.� So, drink your water!
Add some nutrients to your water and it may make it healthier and more palatable for you. Some folks do not like to drink plain water; they just have distaste for it. If so, try various bottled waters to see if there is one you like. Add some lemon, lime, or a tea bag to give it some flavoring. Water can also be flavored with some orange or apple juice, or some nutrient powders like Emergen-C or another vitamin/mineral combination available at your store. My family starts each day with nutrient-rich water and juice. Warming drinks include herbal and green teas, lemon water, chai, and vegetable broth. Starting the day with a cup of hot water can awaken you and your digestion. Hot water sipped through the day is a popular therapy for illness in Asia.
The best time to drink water is first thing in the morning � ideally two or three glasses. I also encourage people to drink between meals rather than too much while eating, as increased fluids dilute the strength of our digestive juices and lower the efficiency of digestion and assimilation. For those working to lose weight, drinking a couple glasses of H2O about 30 minutes before meals will hydrate the tissues, calm the appetite and likely lower the amount of food consumed. Water is also so important to healthy skin and good circulation, to staying young and healthy. To summarize, the ideal times to drink water are:
First thing in the morning, when you wake up
Mid-morning & Mid-afternoon, and/or about 30-60 minutes before meals
Water and weight loss is an important topic, so here�s a bit more. Focus mainly on vegetables and other wholesome foods and away from processed and sweetened high-calorie foods and snacks. Definitely switch from the caloric, sugary sodas and other drinks to pure Water. And drink several glasses when arising and 30 minutes before planned meals. Make this a priority, and make it fun and tasty. Review Tips number 6 and 7 above for further ideas, plus number 3 for your exercise motivation. Carry water with you so you have it available. Have a couple fruits daily, plus make and consume homemade vegetable soups.
Kids need water too. Children don�t handle heat and dehydration as well as adults, and the younger they are, the greater the concern. Diarrhea and subsequent dehydration and malnourishment may be the number one cause of death in kids throughout the world. Elders need water too. They are also sensitive to dehydration and the effects of hot weather. Heating and cooling of the body can be accomplished with warm or cool foods and beverages. This is a natural inclination, yet it may need to be developed in this world where kids (and all of us) are exposed to relentless advertising. Drinking warm/hot water and teas is a good habit for those living in the colder climates. Adding splashes of juice is helpful in getting kids to drink water instead of sugary beverages. Also, adding a nutrient powder, many of which are nicely flavored, provides a good start to a child�s day, or as replenishment after a busy or active time. For children who are overweight or who are fixated on sodas and sugary drinks, it will be a great lifetime health benefit to switch them to water and lighter drinks, such as juice and carbonated water combinations. Be a good example by drinking your water too!
Other General Ideas on Water.

Water your flowers and plants.
Use aromatherapy and flowered sprays to mist the air and your body, and like plants, you can hydrate yourself.
With airplane travel it�s easy to experience dehydration, so drink your water and avoid salted foods and alcohol beverages.
Many medications, such as diuretics, can cause dryness, while others can cause water retention and bloating. Learn about any medicines you take, even the natural ones. Mainly, when we take meds or eat too much junk, we usually need to drink lots of water.
The containers from which we drink water are also important. I prefer glass or the harder and more stable poly-carbonate plastic rather than polyethylene material which emits plastic into the water more readily. Particularly avoid all plastic containers for lemon water or the Master Cleanser, because the acids in the lemon even leach more toxins.
Bathe your body regularly. Soak in water for the relaxation and healing it generates. Regular sweating, as in saunas, physical work, sweat lodges, hiking, or eating chili peppers may help us to live long and healthfully! Swimming is a great recreation and exercise. Find a lake, river, or the ocean and have some great swim fun this summer.

10 Tips on Staying Healthy Through the Holidays

Don�t be in a daze these holidays. Be aware and be fair to your body. Most of us can get away with some treats or indiscretions to our usual eating habits. However, if we vary too much and go to extremes, we may suffer the consequences and get sick. Get to know yourself and find a balance.
This is a good time to deepen and clarify your love and family connections. Emotional nurturance offers a satisfaction that may allow less emotional eating and avoid the excesses of the holidays. Be a supportive friend, and ask for support if you need it. Take care of one another. Give it a try and your spirit will be calmed and can also fly free of the burdens of time.
Stay open to your creativity. Do new things to improve your health, such as a treatment like massage or trying some new, healthy foods. The first weeks of November are good to look at some clean-up time. Soon there will be many tempting sweets, baked goods, and alcohol beverages.
Maintain your cornerstones of health. These include a good diet, regular exercise, adequate sleep, and minimal stress, including being able to relate well to family, friends, and co-workers.
Find the basic supportive foods for your diet that provides the energy and nutrients your body needs to stay healthy. In the colder months, it is important to focus on heat generating foods, such as cooked grains and legumes, hard squashes, some nuts and seeds, and protein foods. Also, include some garlic, onion, and ginger, plus the energizing spicy peppers such as cayenne and chili. This will keep your blood and energy moving.

Know what works for you. I have found that my five keys to Staying Healthy are:
� Do not eat too much too late in the day.
� Drink plenty of clean water.
� Exercise regularly.
� Chew my food very well, eating more slowly.
� Focus my diet around vegetables. What are the keys to maintaining your health?
Exercise activity is crucial now as in any season. As the weather cools, stretching is even more important, as is having indoor exercises we can do. Yoga and other flexibility-enhancing movements are helpful at keeping us youthful. �We are as young as our spine is flexible.� Working with weights and doing aerobic exercise are vital to staying fit and strong to support immune function and circulation. A vital body rarely gets sick. Also, meditate and explore your inner world and dreams in your restful recharging sleep.
Nutritional supplements can be used to support our health as well. Immune supportive nutrients can help us prevent common illnesses. Taking some Echinacea now is helpful, as is the Chinese herb, astragalus. Maintaining daily vitamins C and E along with selenium and zinc is also immune protective and helps clear our body of certain toxins. Some people are helped by other herbs or animal gland extracts, such as thymus, spleen, and liver.
Enjoy safe travels by preparing well and being aware and cautious. Plan your trips. Avoid dehydration and eat well; this may involve bringing water and appropriate food/snacks with you on the plane or in your car. Take a few key supplements with you to ward off all the germ exposures. This includes garlic, vitamin C, and others. Also, review my Summer 2002 Health Tips or my book, The Staying Healthy Shopper�s Guide, for more ideas. Factors that can weaken immunity include stressful emotions, nutritional deficiencies, excess sugar and alcohol, and overwork. Some Immune Supporters include good sleep, a healthy diet, regular exercise, and feelings of love and appreciation. (See the Immune Enhancement section in Chapter 16 of Staying Healthy with Nutrition.)
Prepare for the cold season. Gather your fuel and food, breathe, and exercise as you should. In Chinese medicine, the fall season focuses on the lungs and large intestine. Overdoing it can lead to congestion and toxicity, as well as constipation and the clogging of the nose and sinuses. This leads then to upper respiratory infections as the germs grow in the mucus and then inflame the membranes. Staying clean and clear this season along with a healthy immune system will help keep you well. Try a facial steam and breathe in the herbal mist (you can use mints, rosemary, chamomile, lemon verbena, and other herbs) to help clear the sinuses.
Take a rest now because the demanding holiday season is just around the corner. Don�t burn your batteries out before December. Kindle your inner flame and firepower, which is protective from the invasion of harsh climates and germs. The Winter blues comes partly from a loss of this fire energy. Shifting and balancing with the Seasons is vital to Staying Healthy.

Extra Notes on Colds & Flus
Should you get any colds or flus, it�s best to jump on those immediately. I start with hourly vitamin C of about 1000 mg, increased doses of vitamin A (not beta-carotene) 25,000-30,000 IUs 3 times daily for just 3-4 days and then lower that dosage to 10-20,000 IUs twice daily for about a week (then take a break since excess vitamin A can be toxic if taken too long). I also use fresh garlic as several cloves at a time dipped in honey and chew them; I may repeat this several times the first day. That�s a spicy and aromatic natural antibiotic and immune defender; you can alternately use the odorless garlic caps, several capsules 3 times daily if you don�t want to smell, but they�re not quite as effective. Echinacea and goldenseal alcohol extract can also be used to support immunity and cleanse the membranes. Some help may be achieved with olive leaf extract as a mild anti-viral herb. Of course, drink lots of water, herbal teas, and hot soup. You can press several cloves of garlic into your bowl of soup before you eat, instead of eating the garlic straight. See my article on Preventing Colds & Flus.

10 Tips for Good Digestion

Eat in a relaxed way in a pleasant setting, and take your time. Chew your food until it is liquid. If you are under emotional pressure or in a hurry, take simple food � fresh juice, a fruit, yogurt, a few sunflower seeds, or a protein bar.
Keep up your exercise regimen. Walking and yoga are both particularly good for digestion. If you want to do any type of strenuous exercise, wait at least two hours after eating any significant amount.
Drink enough water (6 to 8 cups a day), but not with meals unless you're on a weight-loss diet trying to lower food intake. Minimize ice cold drinks and consume more soothing warm drinks such as hot lemon water or herb teas.
Get enough fiber in your diet, whether from vegetables and fruits, bran or psyllium, and an adequate amount of whole grains and fresh sprouts (or cooked legumes if digested well).

Dealing with Digestive Problems:
Remove food allergens from your diet. Learn which foods cause reactions and affect how you feel. See The False Fat Diet by Cameron Stauth and myself. You may need a blood test to check out your food sensitivities.
Minimize toxins and irritants; eat organic foods whenever possible, and eat simply. People who have digestive disorders should avoid additives, such as fluoride often added to toothpaste) and carageenan (found in cottage cheese and other foods), both of which can act as irritants.
If you have chronic indigestion, try supplementing your meals with enzymes and/or hydrochloric acid. If that doesn't help, ask your doctor to test you for these factors. Then, supplement as needed with enzymes (to aid digestion), bicarbonate soda (for excess acid), or betaine hydrochloride capsules (for deficient stomach acid). For more information, see the article: Causes and Remedies for Common Digestive Problems.
Learn your best personal remedies for digestive upsets. You can learn to minimize constipation and diarrhea by using foods, herbs, and nutrients that help to prevent these common ailments and cope with them when they do occur.
Occasional indigestion, heartburn, bloating after you eat, and flatulence are normal, or at least quite common, and they can be remedied. But, if you have ongoing symptoms of digestive upset, get tested to see if you have food allergies, low or high stomach acid, yeast overgrowth, or bad bugs. Your health care practitioner can order these tests from a specialty lab.
Support and repair the digestive tract with the right nutrients, such as glutamine and other vitamins and minerals (see The New Detox Diet). Remember: Eat a low allergenic diet, find the best foods that feel right to you, and chew your food well.

10 Health Resolutions for The New Year

I eat the most wholesome of foods as Nature provides them.
I eat the right amount for my body (not overeating), and eat only when I am hungry.
I chew my food thoroughly and take time to eat.
I avoid the junky and artificial foods as much as possible.
I let go of any regular use of troublesome SNACCs - sugar, nicotine, alcohol, caffeine, and chemicals.
I stretch my body and mind to be my most flexible.
I exercise daily with enjoyable physical activities, such as walking, running, or working with weights.
I open my heart to experience the greatest joy � giving and receiving love.
I express my feelings to those around me in a wholesome and non-hurtful manner.
I allow love and healing to pervade all levels of my life.

10 Tips on Weight and Food Cravings

Build a new way of eating into your life. Sugars in the diet, especially rapidly absorbed, refined sugars, are a key cause of overweight. Learn to use the Glycemic Index (at the end of this newsletter). Eating foods low on the Index provides you with a range of delicious fruits, vegetables, nuts, grains, and more � all foods that will help you keep your weight down and still enjoy your food.
Be aware of food cravings, particularly for sugary or starchy snacks, from creamy candies to salty, crunchy chips. Watch for the foods, nutrients, and lifestyle habits that cut your cravings.
Address any underlying issue that may be causing cravings, whether it's candida, habitual low blood sugar, or some other type of imbalance.
Apply the False Fat Diet Program so you can discover your food reactions, reduce your food cravings, and clear other health conditions.
Learn to use the rotation diet to minimize any allergies � and keep your meals interesting and tasty by trying new healthy foods and meal combinations.
Cut out junk food--if you don't buy it, you won't eat it. Carry healthy foods and snacks to consume when you need to eat. Buy wholesome snacks for yourself and your family, chosen from foods low on the Glycemic Index, such as apples and plums, nuts and seeds, or popcorn.
During any type of weight reducing diet, weigh yourself only once or twice a week to avoid weight obsessions. Pay attention more to how you look and feel. To avoid feeling deprived, allow yourself to indulge once a week.
And remember to Exercise on a regular basis.
If you're looking for Snacks or find yourself becoming obsessed with food, change the pace. Do something productive � take a break, take a walk, or call a friend. Then, plan the right snack or meal for you.
If you still feel hungry, bloated, or heavier than you want, there may be an underlying physical problem. Seek the help of a healthcare professional with training in nutrition and preventive medicine.

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