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Optimal Peformance

Resilliency

Love, Your Bike

The Museum Is Back

The Truth About Your Omelet

Medication Madness

Breaking Facebook Addiction

All Dressed Up &Fatter Than ever

CONTENTS

BACK in the1 9 8 0 ' s ,triathlon's were in their infan-cy. My Dad, in his early 60's,started training and competingalongside my younger brother.They would swim, ride bikesand run long distances in theblazing California sun inhopes of personal best, a freeT-shirt and perhaps a ribbon -heralding their high achieve-ment of finishing such anendurance event.

Americans are fond of com-petition and a significantmajority of both men andwomen - of all ages, are firm-ly entrenched in an trainingregime of some kind - search-ing for optimum performance.

While marathons have longbeen around- since the days ofMt. Olympus, their popularity has explod-ed and expanded feeding the frenzy of Xgame activities that all could partici-pate.We have seen distance racing (5K-10K) permeate every weekend of the year -even in the dead of winter, bike-and-tieraces; where two partners would tag teambetween biking and running with eachother for 26 miles. Distance racing hasexpanded to include ultra marathons thatgo for 100 miles - over mountain ranges ordeath valley runs to now we have the MUDraces. ( I cant even begin to list the extremebiking races, cliff jumping, parasailing,helicopter skiing or the ninja warrior parcourse events)

Tough Mudders may be the Ironmanof mud runs - the ultimate test of crazy-ness and toughness.

One participant in a recent race reports,If there is one thing that characterizes theTough Mudder, it's teamwork. From thecheers at the starting line to the helpinghands of the other participants, cama-raderie is the rule of the game. One of myteammates actually insisted that I step onher head so I could reach the arm of astranger offering to pull me over a wall.

Some experts would say our competi-tive drive and constant desire for achieve-ment is bad for psychological good health. I

say - anything in extreme can be dangerous.However, striving for a personal best -developing leadership and teamwork,growing a fearless mind, confidence, deter-mination achieving and accomplishingthings that are difficult is a plus in my book.

People who participate in sportingevents tend to have better health and wellbeing. Studies show that children do betterin school, that physical activity improvescognitive abilities, attention span, reducesanxiety and stress.

Will I ever do a Tough Mudder? Will I ever try the pole vault ? I have no interest in running a marathon? No. I was on a div-ing team in high school, that was pretty fun. I know how to hurdle (not very well) and do cartwheels. I have been a lazy jog-ger doing fun runs. I did a bike and tie race for 26 miles once, and it took so long for me to finish that the race directors had taken down the banners and closed up the park. I was proud I completed it, and the feeling of accomplishment was rewarding for me.

NancySource:

http://www.laloyolan.com/sports/tough-mudder-a-test-of-true-

grit/article_2bdafed2-c398-11e3-816a- 001a4bcf6878.html Michael Busse, Digital

Managing Editor

This issue Sponsored by:

Editor-Publisher Nancy Low

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INTEGRAT IVEHEALT H CENTER

2014 ISSUE 3

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IF you are like me, you love sports. Most of America lovessports. Sport has become America's secular religion. When Ibegin to consider what optimal performance is, my mind immediate-

ly jumps to the sporting greats, Micheal Jordan, Wayne Gretzky,Jerry Rice. These athletes seem to define optimal performance bytheir physical prowess, gracefully performing their skill sets ontheir respected field of play.

Though optimal performance is the combination of both themental skills and the physical skills. It has less to do with thephysical skills and is heavily reliant on the mental skills.

As such, today I will share with you who in my mind is the mostmentally skilled, mentally tough, mentally controlled person onthe planet. He is not a household name, and lives in a van downby the river as coined by the late comedian Chris Farley in hisinfamous Saturday night live skit - Matt Foley, The MotivationalSpeaker. You may be laughing thinking how can anyone who livesin a van down by the river be the essence of optimal performance.

More accurately his van is usually parked in front of a 2,000foot cliff. To which he is a free soloing to the summit. Free solo-ing is a form of rock climbing that is extremely dangerous. Thisis where a climber ascends the face of a cliff with just his shoesand a chalk bag. The climber does not use any ropes or safetygears. Insane!!! Right!!! Let me introduce you to Alex Honnold,whose talents and abilities rival those of the fictitious superheroSpiderman. Considered by most in the rock climbing world asthe most advanced, insane, and expert climber on the planet.

Alex 27 is the most popular and well-known rock climber inthe world. Alex first made his name at age 23 by free soloingthe iconic northwest face of half-dome in Yosemite nationalpark. Alex completed the 2000 ft climb in 2 hours and fiftyminutes, a climb that takes the most expert climbers withclimbing and safety gear a day or two. The CBS prime timenetwork show, 60 Minutes documented the climb and can beviewed online. As impressive as his physical skills are, Alexis a monumental case study for sport psychologists whoresearch the mental aspects of performance. Alex's mental

control is the skill that jumps off the page to me. Most elite athletes face two outcomes when perform-

ing. Win or Lose. When a free soloist is performing theyface two outcomes as well, however these outcomes

carries a little more weight then win or lose, becausethis win or lose is life or death. Clinging to a hand-hold that is the size of the trim on the top of yourdoor frame hanging off a cliff 1,000 ft in the airscreams don't fall. Consider the image above, place

OPTIMALPERFORMANCE

Photos courtesy of alexhonnold.com

yourself on the face of that cliff staringcertain death in the face. Your heart beginsto race; your palms begin to sweat, youranxiety begins to spike, you begin to haveirrational thoughts like what if I fall ofhow do I get down you begin to cleaveto the side of the wall and freeze knowingthat if you don't move no harm will cometo you. We all experience an array ofthoughts and emotions like this.

Our thoughts create emotion, thoseemotions lead to choices, and choiceslead to actions and behaviors; as such, themost critical consideration to reach opti-mal performance is controlling yourthoughts. You might be thinking, can wecontrol our thoughts? The answer is yes,absolutely. In fact, I can control yourthoughts by the words that are on thispage. Just indulge me for one second.Imagine a big, red, ripe, juicy, apple. Thatwas easy. Now think about an orange,round and juicy with little dimples in thepeel. Now try this one. I want you to tryand not think about a banana, don't see aripe yellow banana. How many of yousaw the banana? You control your

thoughts by choosing the words that cre-ate images in your mind. The next ques-tion that comes to mind is how in theworld does Alex Honnold control histhoughts when one of the glaring out-comes of his performance is falling 1,000feet to his demise. I will show you.

Optimal performance can be summedup with one word. Focus. Focus is askill. Focus can be learned, developedand controlled. Focus is the most funda-mental skill of sport/performance psy-chology. Focus consists of five skill ele-ments: Confidence, Self-Talk, Anxiety,Present Thinking, and Concentration. Iwill describe these five skills below andillustrate them using Alex.

CONFIDENCEThe first skill is confidence. Confidence

is the number one contributor to high per-formance. Confidence is a strong self-assurance that we are good at what we do.It is a belief in ourselves that we CANaccomplish what we are trying to accom-plish. Sport psychology research onOlympic Athletes shows that they exhibit-

ed high levels of confidence. Where does confidence come from?

Legendary psychologist Albert Bandurawrites that there are four ways that webuild our confidence.

1. Previous successful experience2. Modeling3. Verbal Persuasion4. Physiological States

We build our confidence from havingprevious successful experiences. All of ushave experienced being successful insome way previously. Unfortunately, soci-ety has conditioned us to focus on all ofthe failures and try to fix them. Modelingis the second way that we build our confi-dence. What Bandura is describing here isthe copy cat. He writes that we build ourconfidence by finding other successfulpeople and model them.

The third and fourth way to build ourconfidence are also two focus skills. So Iwill address them as focus skills. VerbalPersuasion is also self talk and physiolog-ical states is anxiety.

Place yourself on the faceof that cliff staring certain

death in the face. Yourheart begins to race; yourpalms begin to sweat, youranxiety begins to spike, you

begin to have irrationalthoughts like what if I fall

or how do I get down.

The most influential conversation you will have

today is with yourself. Zig Ziglar

SELF TALKThis is where every one of us suffers from symptoms of schizo-

phrenia. Supported by prominent sales Guru and motivationalspeaker Zig Ziglar who said. The most influential conversation youwill have today is with yourself. He is right. Self talk is a criticalelement to optimal performance. It is not just any self-talk, it has tobe positive, constructive, and respectful. Phrases like I am good atwhat I do and I can accomplish that task. Are the kind of self talkthat we need to exhibit both to build our confidence and achieveoptimal performance. No person achieves optimal performance bybeating themselves up withdemeaning phrases like I suck atthis or I can't do that.

ANXIETYBandura calls this physiologi-

cal states, this is our anxiety or ouremotional states. Essentially whatthat means is that to achieve opti-mal performance a person mustknow what their optimal emotion-al energy level is to perform theirbest. I call this anxiety becausemost people can relate to what itfeels like to experience elevatedanxiety. It would be similar to theexperience of standing on the faceof a cliff. Essentially howPumped up you are and howcalmed down you are. For alineman on the football team, hisoptimal energy level has to bevery high. For a golfer about tomake a putt, he is probably notdoing the same thing that a line-man is doing. A golfer would needto be very calm and relaxed.

PRESENT THINKINGPresent thinking is simply choosing to have thoughts that

focus on the present and what you can do right now to execute atask. Living in the present moment. Most people will battlethoughts that travel from the past to the future. Future thoughts

create fear, worry, anxiousnessand doubt. These are the everplaguing what if thoughtsthat have a negative outcome.Past thoughts create anger,frustration and guilt.

CONCENTRATIONConcentration is where we

direct our attention. And if wewant to be great our concentra-tion should be directed on oneor two specific tasks that willlead to high performance.Those thoughts also need to beapproach minded. Approachminded is essentially what youare trying to accomplishinstead of what you are tryingto avoid. Our mind can onlyhandle one thought at a time.Now our mind can handle anumber of single thoughtsback to back to back. We cancontrol and choose the onethought that we direct ourattention to.

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Considering Alex and the five mentalskills that make up the skill of focus. Alexwas confident in his ability. He has even saidthat as his skill level increases the perceivedrisk of dangerous climbs diminishes becausehe knows he is skilled enough to make aclimb like that easily. Alex did not just walkright up to half dome and climb it. He hadbeen training for years and years, and hadsuccessfully completed free solo climbs on amuch smaller scale. He had also modeledother great climbers. He had previouslyascended the route up half-dome a number oftimes with ropes and gear prior to doing itwithout gear.

Alex's self-talk during a 3 hour solo climbhas to be tremendously positive and focusedon specific tasks or skills. His self-talk duringthat climb is focused on instructing the nextmove or next hand placement. Alex is verycalm while climbing and keeps his energylevels very calm. He controls these energylevels by controlling his breathing and move-ments. He has slow, controlled breaths andmeticulous deliberate movements, and pre-cise decision making as he scales the moun-tain. Alex also controls his anxiety by choos-ing the right thoughts. Rarely but at timesAlex stops in the middle of his climb because

of thoughts like oh no, what if I fall. Whenthis happens he experiences moments of anx-iety, but he just stops the thought and refocuson his route.

Alex certainly is living in the presentmoment. He has said that it is living in thepresent moment that makes what he does somuch fun. Just constantly focusing on accom-plishing the next task, or climb. Alex does notwaste his concentration on thoughts like, just don't fall, or don't mess up. These areavoidance minded thoughts. Alex concen-trates on what he is trying to do. He is confi-dent in his ability and makes great decisionsbecause he is locked in on the immediate task.

Other climbers have described what they

see Alex doing. He has an uncanny ability toshut off his mind and just perform. It is likehe was born without the ability to experiencehuman emotion. No other climber canfocus as he can.

Alex responded to a question about fear, Iam not afraid, when I am in total control, Iknow exactly what I am doing, and I am total-ly focused. When we have high confidence,positive self talk, control anxiety, concentrat-ing on present minded tasks, we will befocused. We will achieve optimal perform-ance with this kind of focus. In the words ofprominent sport psychologist Dr. RickMcGuire, The difference between the goodand the great is in their ability to Focus.

Dr. Robert Low, currently assists indelivering sport psychology services to

the University of Missouri AthleticDepartment, is an Adjunct Teaching

Professor for the University's College ofEducation. Specializing in sport, humanand organizational performance educa-

tion. Robert, former NCAA All-Americanin the polevault lives in Columbia,Mo.

with his Wife,Erika and 3 childrenSources:

video.nationalgeographic.comwww.alexhonnold.com

I am not afraid, whenI am in total control, Iknow exactly what Iam doing, and amtotally focused.

Alex Honnold

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RECOGNIZE this formula? It is themetallurgical formulafor resiliency. And just as misunderstood as this equation is to thoseof us non-physicists, so too is the phenomenon commonly regard-ed as resiliency or toughness. There is no shortage of terms for thisthing called toughness and for the sake of this discussion resilien-cy andtoughness will be interchanged. Despite the plethora ofnomenclature regarding toughness (grit, resiliency, mental tough-ness, mental training, hardiness), there is a shortage in understand-ing its makeup, and even more so in its application to our pursuitsof excellence and optimal performance. This article will give yousome insight into a key strategy for increasing resiliency in athlet-ic performance as well as your everyday life.

Often there is a tendency to reduce toughness down to itself. Wejust say get tougher with no more coaching beyond using thesame word. Yet, toughness is an abstract element. We cant partic-ularly say: Do this one thing and youll be tougher. Whether as asport psychologist, or mother of three training for her first half-marathon, the most difficult element about mental toughness andresiliency is that it is composed of a combination of a number ofother elements. This means those of us looking to make advance-ments in resiliency, are going to have to make an investment in anumber of areas.

HE JUST HAS TO GET TOUGHERDuring practice an athlete (male wrestler) of a team I was work-

ing with got taken down 4 times in less than 60 seconds, threw hisheadgear, and sprinted out of the practice room. The coaches, frus-trated and angry, shrugged their shoulders and said: Hell bounceback. To which I responded: Lets hope not. The perplexedlooks on their faces after my comment represents the general mis-perception of resiliency and mental toughness.

OBJECT RESILIENCYFrom physics: resiliency speaks to the ability of an object to

return back to its original form after impact, stress, or physicalchange. Certain applied theories and terms circulate: elastic limits,stress-strain curves, tensile toughness, absorption of energy, andfracture points. The point of emphasis for object resiliency howev-er, is that the desired trait within physics is to return back to origi-nal form. Related to optimal performance, the pursuit of excel-

lence, and personal transformation, I can think of no greater oppo-sition than to endure stress for the sake of physical, emotional,and/or intellectual change, only to return to our original form. Assuch, I think it is important to distinguish between object resilien-cy and human resiliency, for our desire should be to reinvent our-selves so that whatever hardship and adverse conditions we perse-vere through, we emerge a newly transformed version of ourselves.

THE KEY TO HUMAN RESILIENCYHell bounce back. Lets hope not! Through human resilien-

cy, we have the opportunity to re-invent ourselves. In our pursuit ofpersonal excellence through challenge and stress we do not want toreturn back to original form, because we are looking for adversityto move us forward. Human resiliency allows us to embrace stressand adversity, move forward through it, and emerge a better versionof ourselves. If object resiliency were true, and we bounced back,our every effort would be for naught. The key to mental toughnessand resiliency lies in how we approach adversity; how we moveforward in it; and the equation we all wrestle with in some form orfunction: the mind will always quit before the body.

SEGMENTING: A FORMULA FOR RESILIENCYOne of the main tenets within psychological resiliency is proper

adaptation strategies to adverse conditions, otherwise known to youand me as, fight or flight. In our search for a formula for resiliencyit is important to adopt a training mindset in which we are devel-oping trained response to adversity. The most effective and power-ful strategy I have seen in my academic and coaching career comesfrom the United States Military, specifically the U.S. Navy Seals,and its called segmenting. Throughout the course of their BUDSweek, 7 days of intensely adverse conditions, these soldiers willaccumulate 4-5 hours of sleep for the entire week. They will becalled on to endure the most adverse conditions humanly possibleand in the end those who remain all give credit to two things: 1) arefusal to give up and 2) the process of segmenting.

What we know from the US Navy Seals and what makes totalapplicable sense to you and me in our daily lives is the ability tocompartmentalize and not look at the entire day, but instead to sim-ply just be engaged with the task at hand with the end goal in mind.

With our student-athletes we emphasize a segmenting approachto training. If a given practice session has seven segments to it, we

THE LAST THINGWE WANT IS TOBOUNCE BACK

U2Er

2y

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RESILIENCY

talk to them about simply just being com-mitted to maximum effort and full attentionto the present segment. As athletes we can-not allow ourselves to hold back in the 6thsegment, simply because we know a 7th seg-ment is coming, or worse yet because we aredreading what might occur in the 7th seg-ment (especially when it is cardiovascularconditioning). Instead of looking at theentire seven segments and becoming over-whelmed at that quantity of exertion anddemand, the greater strategy is to invest fullyin each segment as its own compartment.

Columbia, Missouri has a marathon thatis unofficially regarded as the hardest non-mountain marathon in the country. A blast-ed combination of hills, heat, and humidityin early September, it is popular for beingunpopular, easily acknowledged in the factthat it carries an entry fee of $25. And yet itis one of the greatest lessons I have learnedin segmenting. It was the first marathon Ihad ever run and my goal was simple: com-plete it in under 4 hours. Doing so requireda strategy of segmenting.

I never saw it as a collection of 6 majorhills, 4 in the last 13.1. I never saw it as26.2 in the dead heat of a Midwestern sum-mer. I broke the race down into segments:first a 5-mile segment; then another 5-milesegment; from there a segment to get to thefirst 13.1 with a pace check (needed to beunder 9 minute pace); then I had calculatedpoints at 15, 17, and 20 mile marks. Alongeach of these segments I had identifiedtasks that included hydration, gels, foodconsumption, and electrolyte ingestion.Even the major hills themselves requiredsegmented strategy. Instead of seeing themas 1/2 mile inclines I simply picked land-marks along the way and segmented out thehill itself. As a result of this segmentingstrategy, I finished the course under fourhours in my first attempt at that distance.

Segmenting provides a digestible seg-ment of effort to exert and keeps our focusin the present, rather than on the collectionof adversity to hurdle. Segmenting hasallowed me and the athletes I work with, toconquer greater mental hurdles, physicalbarriers, and self-imposed limitations, thanany other mental tool available. And theubiquitous power of segmenting is that ithas as much application to your everydaylife as it is does athletic performance.

SEGMENTING IN EVERYDAY LIFEI was speaking with a friend who, as an

executive in Gallup, carries an exhaustible

schedule. In hovering around the conceptof balance we began to talk about howwork has a way of infecting all areas of lifeso that we do not feel as though we have thetime to do other things of importance to us.We were both pretty frustrated and dispirit-ed about how we are not able to devote asmuch to our workouts and relationships,because we give too much to our work.Before I knew it we had shifted to seg-menting and were talking about how wecould structure ours days as 1-item compe-titions. Wake-up at 5am: WIN;devotion/meditation: WIN; healthy break-fast: WIN; review notes for keynoteaddress while traveling (instead of playingCandyCrush): WIN; nail keynote address:WIN; conference call with graduate studyover dissertation: WIN; read students litreview while traveling back: WIN; 25 milebike ride once home: WIN; prepare dinnerwith wife: WIN; turn phone off from 6pm-9pm: WIN. Wake up and do it again:WIN.Any one of those moments could have beena fracture point for me before applying thestrategy of segmenting into my life. Butwith segmenting I have been able to moveforward in adverse, harsh conditions, andhave not bounced back but, instead,emerged a more fortified version of myself.

I am re-invented each segment of each dayinto a new person, saying goodbye to theolder version, forever. I hope the same foryou as your strive to apply segmenting as astrategy for the elusive quest to be tougherand more resilient.

Brandon Orr University of Missouri assistant profes-

sor in the College of Education. Brandonteaches principles of sport and perform-ance psychology. His applied focus is on

mental toughness and resilience as portalsto performance enhancement and personalexcellence. Brandon is marries and live in

Columbia, Missouri.

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Out for a summer rideHI THERE

Remember me? Your bike. I haven't seen you much lately, and Imiss you. How long has it been? Weeks? Months? Years? I've losttrack. Remember all the fun we used to have? We went everywheretogether. Your two legs and my two wheels could take on any-sizedhill. Nowhere was too far away whenwe had each other. Remember thefreedom? Remember the fresh air?

Those sure were the days.

As you grew up, I saw you less andless. Oh, I know you did your best tostick with me, but occasionally becameevery-once-in-a-while which turned intorarely. I hate rarely.

What happened to those good old days? It's the car, isn't it. Yep, I knew it. Those

four wheels and that internal combustionengine. I'm trying not to be jealous, but Ijust can't compete. Zipping along at 80mph in cool comfort. I can never give youthat. But I can give you something that tincan on wheels never can. You remember.It's what I've always given you. Exercise.Freedom. Fresh air.

But, you know, I understand. Really, Ido. I know you need to get places. Andsometimes you need to get there fast. I getthat. But, if you could just spare a fewextra minutes, we could go some of thoseplaces together.

Oh, it's up hill? Yeah, that's hard. You can't quite pedal as hard as you used

to? Hmm, that is a problem. You need to go to work everyday?

Yeah, I do remember that, now that you

mention it. And your co-workers don't likeyou getting there sweaty, do they. Hmpf.They can be so demanding sometimes.

Irreconcilable differences? Please, no. And don't say it's not me, because I

know it's me. I can change, though. Really, I can.You see, I've heard about

this new procedure that I canhave done. It might evenbring us back together. It'scalled an electric-assist retro-fit. Some of my friends havehad it done, and it's amazing.

You think it's been toolong for us to ever get back together?Electric-assist technology can fix that. Iknow I didn't used to pull my weight in ourrelationship (though I was carrying morethan my fair share). With electric-assist, Icould carry you and put in some of theeffort. In fact, I'd even be willing to domost of the work at the beginning, justuntil you feel like you can do more.

And won't those co-workers be jealouswhen you show up with me on your . . . um

. . . well, when we show up together. You,looking all businessnot a drop of sweaton you, me looking . . . electric.

Oh, and what about the fresh air? Youremember the fresh air? We can have that,too. Because, let's face it, the car reallyisn't that great at helping you get fresh air,

much less keeping it fresh.Remember what that inver-sion-belcher did to the airlast winter?

Really, I do want youback. I'll do whatever ittakes. All you have to do istake me in to the electric

bike shop and have them hook me up witha battery and motor. Then we can betogether again.

Love,Your Bike.

P.S. When you go, make sure to takeme with you, OK? I've heard they've gotall sorts of new electric bikes in that shop,and I wouldn't want you to get any ideas.

CHILDRENlove wild animals. Whenour children were youngand we had few dollars to spend on adventure the first place wewould go was the Bean Museum. The kids would race eachother to the door and eagerly nudge their way to the bear sec-tion as it was always busy - not crowded but busy. After watch-ing the movie in the small wildlife theater we would visit thegift shop for rocks, shells or tiny wild animal toys. It was a reg-ular family night activity - we loved it.

Brigham Young University announced that the Monte BeanLife Science Museum was ready to reopen after extensive ren-ovations and expansions. With twenty five new exhibits it willsurely once again be a childs favorite place to visit in Provo.Who doesn't like lions, tigers and bears - oh my.

The new hours will be Monday through Friday 10:00 -9:00pm and on Saturdays 10:00 to 5:00 pm. The admission isFREE. More information can be found on the museums web-site mlbean.buy.edu

Photos courtesy of news.byu.edu

THE MUSEUM IS BACK

AFTEReating an omeletat a nationalrestaurant chain I started thinking aboutwhy it didn't look like the omelet I madeat home and it was tasteless and blah.

It never occurred to me it was madewith fake eggs.

Most restaurants don't use real eggs.I have accepted the fact powdered

eggs along with powdered milk are commonly used in cooking and baking - but when REAL eggs are easy and available to use - why use powdered eggs?

Powdered eggs have been around for many years. During World War II they became a staple during the food shortages in world war II .

The shocking truth is many restaurants use processed commercial eggs (from a carton). This product contains obesity additives such as artificial ingredients, chemicals,

preservatives, and even gluten-likefillers and compounds. That's BADnews for anyone trying to lose flab fast,as these ingredients can slow downyour weight loss efforts and increaseyour body's toxicity levels.

Even worse, if you are someoneconsuming a gluten-free diet, eggsare one of those foods you rely on tobe gluten-free. That said, almost allof these commercial egg productscontain a substantial amount ofgluten, so beware.

Would you choose powdered if realwas available? I doubt it. So nexttime you are at a restaurant and wantan omelet or scrambled eggs - be clearwith the server that you would likereal eggs - fresh eggs cracked out ofthe shell not poured out of the carton.If this is a restaurant that does nothave REAL eggs, I would not eat any-thing on that menu.

While many restaurants make their omelets and scrambled eggs with obesity-boosting processed egg product, they would have real eggs in stock. When inquiring about ingredients, most waitresses will tell you what you want to hear. Be specific and say you must have real eggs and not eggs from a carton. Instead of asking Do you use real eggs? Most people will just say yes without real-ly knowing what they are talking about.

One trick is to tell them you have anallergy and must have real eggs, not eggsfrom a carton...in that case you're sure toget fresh eggs 100% of the time :-)

For better food choices, leave the powdered eggs, powdered milk, powdered cheese,powdered everything in your food storage for the end of the world. Eat real eggs.

Staff

THE TRUTH ABOUT YOUR OMELETYOUR OMELET

Hank the Cowdog imag-ines himself amazing. Hetakes himself completelyserious in this delightful series. Inone episode he finds chickenfeathers and proceeds to investi-gate a murder on the ranch.The old rooster, JT Cluck seemsto know something about themurders as Hank inquires forinformation. IN his drawn outmanner, Cluck says the killer is.... Laziness! The killer is ---dont care! The killer is.... Atwhich point, Hank tells JT to bequiet - that was not the informa-tion Hank was after.

Altius is all about optimum per-formance. Achievement andaccomplishment are built with afearless mind - not laziness andnot I dont care. We are intensein our training of the mind andthe body, battling against exter-nal and internal interferences thatcreate cracks in the foundationsof success. We fight againstignorance, apathy, giving up,weakness in body and mind,absence of motivation and selfdiscipline and provide an oppor-tunity to learn, kinesthetic aware-ness, problem solving, developcreativity and determination.

Gymnastics originated as a

way to train warriors for waralong with intellectual study. Itwas found that the intellectcould not be developed withoutcomplete development of thewhole person, physical, mental,spiritual and health in wellbeing. To develop the optimumphysical prowess necessary forsuccess without training themind and character as well, leftthe person incomplete in theirwell-being - they were unable toflourish and became outcastsand nare-do-wells

Under our roof, we provide thetools for optimum performancethat each athlete can pursue indi-vidual prowess with purpose andmeaning - having joy in theirefforts. Tools to overcome thenegative aspects of mediocrity.As the worlds #1 toughest sport-gymnastics program - we havesought out the most elite, pureand complete systems to bene-fit the training aptitude and skill

levels of our athletes. Thosesystems include : Genesis Pure,unsurpassed concentrated nutri-tion, Kimber Academy -, verticaleducation learning. Our karateclasses are superior in develop-ing strength, discipline and selfconfidence. For Moms andDads, the peripheral exerciseclasses bring balance to thewhole family.

The killer IS - laziness, thekiller IS- dont care. At Altius wecare-deeply. Together with you,we will win the war for optimumperformance. Thank you forbeing on our TEAM OF THOSEREACHING HIGHER!!

Coach Nilson

435-754-7289917 W 600

N Logan UT

DR.Peter R. Breggin , a psychia-trist has exposed the truthabout medications used to treat depres-sion. In his book ,"Medication Madness"He exposes the dangers of these moodaltering drugs. He has studied medica-tions and their adverse effects for yearsculminating in a groundbreaking bookexposing these drugs for what they are.

With every passing day moreAmericans are prescribed medicationsfor depression, anxiety, PTSD and othersymptomatology that is not working forthem and is leading to dangerous sideeffects and in some cases even death.

Often tragically, well-meaningDoctors who are successful and knowl-edgeable but don't know what else to dofor their depressed patient, they continueto prescribe harmful drugs without a sec-ond thought.

And in spite of recent warnings issuedby the FDA highlighting the dangers ofanti-depressants, the numbers of pre-scriptions being written are not declining.

For decades, Mr. Breggin has studied

the link between anti-depressants andviolent crimes. The subject of mentalhealth complications is becoming moreand more commonplace in shootings andwork place violence - the interestingthing is the common thread is not the ill-ness itself but the medications pre-scribed for the illness management.

"The anti-depressants cause violenceand they cause suicide, and they do it inall age groups. We have studies in all age

groups. There is just no doubt about it."Dr. Breggin said.

The FDA approval process is faulty inand of itself with no proof as to long-termside effects or without evidence thatthese drugs work any better than a place-bo. The pharmaceutical industry is now abillion dollar industry. Anti-depressantsare among the most widely prescribedmedication after high cholesterol man-agement drugs, high blood pressure

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drugs and narcotic pain relievers.Dr. Breggin cites examples of

violence that he says can beblamed on these medications.

"An engineer who was givenPaxil probably to help withsmoking., maybe some tension,certainly not for any mental dis-order," he described. "And with-in a couple of doses he drownedhis two children and himself in the bathtub."

There is always an underlying cause of depression symp-toms. An example of an underlying cause may be a traumaticevent, death in the family, a chronic ongoing illness, genetic-chemical imbalances that get worse. When things happen, thetendency is to blame the underlying cause for the violentevent. Dr. Breggin disagrees and says that the medicationmakes the underlying conditions worse, especially in youngpeople.

"If a child who is already angry and upset and withdrawnstarts to feel agitated, anxious, hostility starts to increase,aggressivity starts to increase, the kid has no idea it's a drugeffect,"

Depression medications are highly addictive and with-drawal symptoms can be serious. They can prevent the

brain from producing the properlevels of neurotransmitterchemicals or impact the work ofhormones, making conditionsworse.

If you or someone you lovewant to stop using depressionmedication, it's important totaper your dosage slowly andseek the advice of a physician

before doing so. The patient should be aware that even smalldosing changes can cause an increase in side effects.

There are natural effective methods of treating depressionsymptoms through supplements, meditation, change in diet,exercise, stop smoking or abusing alcohol. Many who sufferfrom depression could have a genetic polymorphism that isnow known to contribute to depressive conditions and can bemanaged and improved by adding Methyl Folate and MethylB12 to their daily routine. One of these gene polymorphism'sis known as the MTHFR gene.

Learn to know your triggers and seek professional help ifyou are considering suicide - it may be your medication tat ismaking you sick.

StaffSource: Medication Madness, Dr. Peter Breggin, MD

The anti-depressantscause violence and theycause suicide, and theydo it in all age groups.

TRENDSare showing the obsession toFacebook has some serious conse-quences. The good with the bad if you will. It is clear that socialmedia has a fun side and has connected people who would nototherwise found each other but it has also proven to have a neg-ative side.

Social media has rapidly taken over many people's sociallives, impacting their self-esteem, social skills and emotionalhealth.

Time spent browsing social media by employees is consid-ered wasteful and impacts productivity.

Some sources indicate that social media is making for social-ly awkward people.

Cyber bullying has found an unpleasant ally on Facebook andother social media sites.

Never mind, how annoying are selfies anyway!Many people have innocent intentions when they join

Facebook. They hope to be more connected to their children andfamilies. It can be fun for a while. You check in, make a post,see what others are doing,see who added you as a friend, andwho likes you.

Some will argue that Facebook is a Godsend for babyboomers who want a second chance at life (hook up with old flames), stay at home moms (who dont have anything to do ?) folks who live in rural communities who are lonely.

After a few weeks of following, adding friends, liking posts, playing candy crush - anxiousness will soon follow when you can't log in. You might feel left out of the activities. If you weren't able to click a like or comment on the latest baby pic-tures or trip to Mexico. Well, perhaps they would know. You would then be on the outside of the Facebook circle of influ-

ence. More and more time is spent checking and checking posts.

You rationalize that your obsession isn't as bad as many folks but you feel guilty spending so much time scrolling through updates.

Soon - you are not motivated to do much else, you check inseveral times a day, you are addicted.

Facebook is entertainment. It serves no real purpose.A woman who was fired from her job because of her

Facebook addiction admits It brought zero pleasure, zero meaning to my life and yet I was addicted. It had to end.

It wasn't enough to just log out. I had to delete myaccount.

Maybe it's the endless political arguments, maybe it was apost by a childhood friend from over 40 years ago (now an oldguy) posting new born pictures of his latest grandchild. That'sfine - right? What will be the end point for you?

Palo Alto, California is home to Facebook. Their humble beginnings starting out in a ratty old building on California Ave., in the heart of Silicon Valley. Now the company has expanded to a monument to themselves campus on the east-side of town towards the shoreline. Old time residents might argue, the town they cherished has fallen to the seduction of the IPO. New-timers see it as a boon to the local economy. A whole new world.

Facebook is a technology-service platform called socialmedia that really provides nothing of substance, nothing thatwe couldn't live without. Like many tech companies it appearsto be horrifically overvalued and borders on a predator-likevoyeur peering into our bedroom windows. And social scientistsfail to see how it improves a person's life.

BREAKING THE FACEBOOK ADDICTION

The ingenuity and entrepreneur spirit that is required to cre-ate and build a business is remarkable and should be applauded and encouraged. But much like Heroin, the pleasure wears off and the slave-hold takes over. Can you ever turn back?

Facebook now has one million active advertisers - companies or organizations that have advertised on the social network at least once in the last 28 days. In April 2013, that there were two billion connections between local businesses and people in the site's social graph, and in an average week, local business pages get more than 645 million views and 13 million comments.

Good for those business's. Many people will eagerly admitthey don't buy anything off Facebook. Many users are annoyedby the intrusive advertising, the invites, the games and the doyou want to log in with Facebook prompts.

These intrusions, for that's what they are, with non-infor-mation and banalities that people wouldn't even dare mention inan actual face-to-face -- Can I just let you know that I've got acorn on my big toe? Er, no. -- are the reason I've logged off thesocial media site Facebook and will not be returning until suchtime the conversation wises up, which seemingly will be never.(The teens are logging off for good, too, in their millions,aghast at the prospect of being cyber-friended by their parents.)Wiliam J. Furney, Huffington Post

Facebook is among one of the most addicting (and thereforeconcerning) social networks. Nearly a quarter of Facebookusers check their accounts five times or more per day. Thisaddiction to social media and technology is definitely very con-cerning for society as a whole; how will we be able to effec-

tively communicate in person. Addictive use of the Internet is a new phenomenon which

many practitioners are unaware of and, subsequently, unpre-pared to treat. Use of Facebook is often a legitimate way ofsocial networking, so abstinence may not be seen as a practicalintervention thus it is recommended that there be moderationand controlled use. Lynlee Howard-Payne, a psychology lec-turer reports.

Last Friday, I had three clients in my office with Facebookproblems, said Paula Pile, a marriage and family therapist inGreensboro, North Carolina. It's turned into a compulsion -- acompulsion to dissociate from your real world and go live in theFacebook world.

You know you're a Facebook addict when ...1. You cant get through one day without checking your status2. You spend more than an hour a day on Facebook3. You become obsessed with old loves4. You ignore work in favor of FacebookBut what is it all about - what are we addicted to? Perhaps its the idea we have a voice, we can promote our-

selves, we can huff and puff, we can even be hostile, argumen-tative and exciting, it's risky. We like it. The chemicals in our brain reinforce that feeling - we are hooked .

Try going a day without Facebook. If you find it causes youa lot of stress and anxiety, you really need to get some help.Much like being separated from your cell phone - technologyhas a grip on our brains.

Staff

SALADS that is. Is your salad dressingsabotaging your salad?Have you stopped in front of the salad dressing isle in

bewilderment at which dressing to choose?Joel of Bio Trust gives reasons why your salad dressing is

making you fat and sick and why you should never trustyour store-bought salad dressing to be good for you. Infact, Joel and many other health experts will attest that theseproducts are flat out horrible for you - including all-natu-ral ones.

1. Pick up any salad dressing bottle and you'll likely seecanola oil, soybean oil, and/or vegetable oil as the mainingredients. These oils are extremely processed, rich ininflammation-promoting Omega-6 fatty acids, and oftentimes contain trans fats that aren't disclosed on the label dueto how processed they are.

All-natural salad dressing found in the refrigeratedsection aren't much different. You'll still see these oils asthe base of nearly all of those brands as well. Why?They're cheap!

Also, don't be fooled by labels that claim Made withExtra Virgin Olive Oil. Sure, they'll point that out on thefront of the label because it sounds good and leads you tobelieve that it's an extra virgin olive oil based dressing.Instead, that only means that there is at least a drop of extra

virgin olive oil in the bottle, and often times that's all it has.Flip the label over and you'll see the same vegetable oilslisted first and extra virgin olive oil way down on the list ofingredients. Unethical? Yes. Healthy? No.

2. More often than not, in addition to cheap, potentiallyharmful oils, store bought salad dressing is also loaded with

ALL DRESSED UP &FATTER THAN EVER

sugar to boot. Even worse, it often comes in the form ofhigh fructose corn syrup (the absolute worst form of sugaravailable). Just check the label.

3. To round of the trifecta of horrid ingredients containedin traditional salad dressings we have the long list of artifi-cial additives and preservatives that often plague theseproducts. If you're looking to avoid artificial chemicals inyour food, simply put, you won't have much luck with storebought salad dressing.

This is a great List of reasons to avoid store bought superprocessed salad dressing. At our home, Italian is thefavorite and it is easy to make and will store easily in therefrigerated.

All it takes is extra virgin Olive Oil , white vinegar and apacket of Italian seasoning mix. Shake and enjoy.

A FANCIER RECIPE IS THIS: In a jar, mix one part extra virgin olive oil to two parts

red wine vinegar. For example, if you use 14 cup olive oil,use 12 cup (double the amount) of red wine vinegar. Add afew shakes of parsley, oregano, and black pepper to taste.This stores nicely in the fridge for several weeks.

Homemade salad dressings contain zero added sodium,zero added sugar, no artificial preservatives, no xanthiumgum, no coloring or additives. It is heart healthy (mono-sat-urated fat) you have approximate 14 grams of fat per cou-ple of tablespoons.

The biggest offender in the oil category is Canola Oil.This oil is cheap to produce but is anything but healthy foryou. Not only should you avoid this product as a cookingoil or a as a salad dressing but as you browse ingredient inyour grocery items don't buy products cooked in canola oil.

While misinformation about evidenced based negativeattributes of canola oil continues to abound in the medicalcommunity. The defense for canola oil is founded by thepremise that if the FDA approves its use - it must behealthy. Even the esteemed Mayo Clinic deflects away thecontroversy without substance. Sadly our physician com-munity whom we raise up as the ultimate authorities appearto be nothing but dupes for the pharma/food industry andthe FDA.

http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/expert-answers/canola-oil/faq-20058235

Heres why Canola Oil and other types has more detri-ments than it does benefits.

The processing of canola oil and oxidation of the polyun-saturated component of canola oil, is what makes itunhealthy for human consumption.

While canola Oil is mostly mono-saturated fat, its theapproximately 30% polyunsaturated component of the oil ishighly unstable under heat, light, and pressure, and thisheavily oxidizes the polyunsaturates which increases freeradicals in your body.

Canola oils are highly inflammatory in your body wheningested, potentially contributing to heart disease, weightgain, and other degenerative diseases.

It is typically extracted and refined using high heat, pres-sure, and petroleum solvents such as hexane. Most canolaoil undergoes a process of caustic refining, degumming,

bleaching, and deodorization, all using high heat and ques-tionable chemicals. (extra virgin olive oil is cold pressed)

Your best choices for oils are:

Extra virgin olive oil (EVOO) - for lower temperaturecooking or used as a healthy salad dressing oil

Udo's Choice Oil Blend- NEVER use this for cooking as ithas a higher polyunsaturated fat content (therefore heatdestroys the benefits of this oil, and increases it's inflammato-ry properties), but it is a cold processed blend of healthy oilsthat mixes well with olive oil for salad dressings.

Virgin coconut oil- great for all temperatures of cookingdue to its super high stability under heat. A great source ofhealthy saturated fatsin the form of medium chain triglycerides(MCTs), one of which is Lauric Acid, which helps support theimmune system and is lacking in most western diets.

Organic grass-fed butter- use a mix of grass-fed butter,coconut oil, and a small bit of olive oil for cooking. Grass-fedbutter is a great source of the healthy fat, CLA, whichhas even been shown in studies to have muscle building andfat burning properties. Grass-fed butter also has a muchhealthier omega-6 to omega-3 ratio than standard butter atyour grocery store. Try Kerrygold Irish butter .

Staff http://www.truthaboutabs.com/the-canola-oil-deception.html

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