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Module 8 Health Freedom: How To Prevent Costly Illness

The Freedom Blueprints

By John Hoffman

Module #8 part B

Health Freedom - How To Prevent Costly Illness -


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2009 by John Hoffman. All rights reserved. Published by http://www.freedomblueprints.org/. No partof this publication may be reproduced or distributed in any form or by any means, or stored in an addatabase or retrieval system without the prior written permission of John Hoffman.

The Author and publisher have used their best efforts in preparing this book and the document containedherein. However, the author and publisher make no warranties of any kind, express or implied, wit regardto the informational content, documentation, or files contained in this book or in any accompanyingmedia files such as CDs or DVD, and specifically disclaim, without limitation, any implied warranties of merchantability and fitness for a particular purpose, with respect to program listings in the book, thetechniques described in the book, and/or the use of files. In no event shall the author or publisher beresponsible or liable for loss of profit, or any commercial damages, including, but not limited to, specialincidental, consequential, or any other damages in connection with or arising out of furnishing,performance, or use of this book, program files, instruction, audio or video connected with thisinformation.

All information provided in this document is provided purely for informational purposes only, does not inany way purport to be medical or prescriptive suggestions. Any reference to medicinal or health benefitsis not meant to treat or diagnose any problem and is not meant to replace professional medical advice andshould not take the place of any prescribed medication that has been prescribed by a physician.

We suggest you always use caution when taking any herb or medication other than those prescribed orsuggested by your physician. If you suffer from illness, disorder, are pregnant or nursing, again, please usecaution. All herbs and medications should be kept out of the reach of children.

Further, the author and publisher have used their best efforts to proof and confirm the content of the files, but you should proof and confirm information such as dates, measurements, and any other content for yourself. The author and publisher make no warranties of any kind, express or implied, with regard to thatcontent or its accuracy.


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WHERE TO GO FOR CHEAP HEALTH-CARE

After the fall of the Iron Curtain and the ending of most of the political conflictsthat lead to the Cold War, a new right gained power throughout the World: the right tofree travel. Borders became irrelevant in most parts of the world and people could visitand go anywhere they wanted. Moreover, along with the European Union, Europe became a huge country that has 27 states where you can travel easily and with lowerexpenses than before. For the westerners, traveling is easier, due to financial reasons. Americans can afford visiting most of the world with less effort than most of the othernations.

Because of the problems in the health-care system, and the ease with which wecan travel, a new business emerged and gained power: medical tourism. Medicaltourism can be caused either by the problems, just mentioned, or by certainparticularities other parts of the world have and which can affect our health in the good way. Let us give you some examples: mineral and thermal water in Transylvania(Romania), salt lakes in Israel, and thousands of other spas, watering places, or healthresorts in the world.

Medical Tourism is people in search of better health care in other places of the world. One of the best known such places is the Bumrungrad International Hospital in

Bangkok, where the lobby looks identical to the one of an upscale hotel (it even has itsown Starbucks), and where, just by passing by, you can hear over ten different languagesspoken by staff members that usher to their appointments. More than half of a million Americans went there last year. Here is a list of places we recommend if you want to try out this new type of tourism and, of course, health care.


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A. AMERICAS

Mexico is the best medical tourism destination for Americans. Just cross the border southwards. You will be able to access a whole variety of cosmetic procedures,dentistry, and vision correction surgery in specialized clinics. Mexico's popularity reaches higher levels and it's hospitals new, acceptable standards. Certain US healthinsurers even offer services in Mexico because it is cheaper than to make contracts with

hospitals or health-care companies in our country.Costa Rica is a place where volcanoes meet, beaches, and cloud-forests. The

country's ads show breathtaking retreats, or ranches created for recuperating medicaltourists. Again, dental tourism is an expanding business. The plastic and cosmeticsurgery clinics face any exclusivity standards. The country is also very close to the USand Canada, so it is a destination that you should tick on your radar should you needsuch services.

Brazil is already renowned for its quality cosmetic surgery clinics. The country has about 4,500 licensed cosmetic surgeons, which means the highest per capita rate inthe world. They do anything you want: facelifts, rhinoplasty, weight loss treatments, bariatric surgery, etc. The recommended sites are Sao Paolo and Rio de Janeiro.

Cuban health-care system is universal and it offers free medical education forinternational students. Cuba is famous for its medical capabilities and dedicateddoctors. Latin American and European medical tourists have been visiting Cuba for


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decades. Cubas health care may be built on solid ideals, lauded in Michael Moores2007 documentary Sicko, but the system is dramatically two-tiered.

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B. EUROPE

Poland, Hungary, Romania are three of the countries in Central-Eastern Europe,all members of the European Union, that may surprise you in a good way if you seek cheap, quality health-care. If you are sick and tired of waiting for somebody to provide you the services you need back home, you should know that you can pay few money andeven negotiate with doctors to receive good services in the three countries mentionedabove. Dental tourism in Poland is nowadays at its peak.

Most of the westerners that try it are the English. The country's governmentpromotes service offerings, as well as traditional spa treatments such as salt caves andthermal baths. However, the quality of such services is surpassed by Transylvaniaroman salt mines and thermal water. Although nature has been kinder to theRomanians, in Transylvania the infrastructure still has a lot to recover from thecommunist heritage.

Austrian, Swiss and German patients drive to Hungary for inexpensive dental work. Hungary is, however, facing competition from the Czech Republic, Bulgaria andRomania all accessible by Western Europeans via ground transport and low cost air-carriers.

C. ASIA

Thailand is one of Asias medical tourism pioneers. The hospitals in Thailandcould just as well be hotels. Swarms of tourists visit them every month because, for just


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a fraction of the prices you would normally pay back home you can get a variety of cosmetic surgeries, including sex change. But this was several years ago, becausenowadays the variety of services offered include orthopedic, dental and cardiac surgeriesand a lot more!

India has a great advantage against other countries because it is an Englishspeaking country. Its skilled English-speaking medical professionals can provide a widerange of procedures and surgeries at very low prices. Another advantage is the welldeveloped and advanced traditional alternative medicine wide variety of teas, Yogapractice, herbs etc.

Singapore is another country renowned for its cheap, acceptable quality medicalservices, suited for expanding medical tourism. It may come as a shock to you, but,according to the World Health Organization (WHO), Singapore possesses one of the best health care systems in the world

China is best recommended for the people that need or seek experimental (yet very controversial) stem cell therapy. It is, however, an avoided country because duringthe past years there were a lot of scandals regarding organ harvesting and tainted drugs.

III. NATURAL HEALTH STRATEGIES KEEP ICELANDERS MORE ALIVE!

While in other parts of the World, deaths caused by coronary heart diseases stillrepresent an important factor regarding mortality, in Iceland the percentage of peoplethat die because of the mentioned CHD dropped by 80 percent during the last 25 years.Otherwise put, 80 percent less people aged between 25 and 74 now die because of coronary heart diseases (CHD).


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It is not because of a newly discovered drug nor because of some incrediblehealth services that are only available in Iceland. According to the Icelandic Heart Association and the University of Iceland, cardiac mortality mostly decreased in Iceland because risk factors for this disease were decreased throughout the general population. As specialists put it: "lowered risk was accomplished by simply adopting natural, healthy living strategies". If we say this in more simple words, the people of Iceland live moreand fewer die of coronary heart diseases because they exercise more, smoke less and eathealthier foods.

According to the "Impact mortality model", a CHD validated analysis developed by the University of Iceland and Icelandic Heart Association; three out of four lives weresaved because they now control their health. The result of this study was presented at ascience meeting in Barcelona in 2009 and is now at the foundation of many health-system strategies throughout the world. Although living healthy lives contributed a lot tothe mortality decrease, one quarter of the decrease was credited to actual medicaltreatment or surgery.

Therefore, to be exact, 75 percent (three quarters) of the large coronary heartdisease mortality decrease reported in Iceland during the past 25 years was because of reducing the risk factors like high cholesterol, smoking and blood pressure levels.People have the same problems all over the world. In USA, it is almost the same. If westart to improve our way of living and smoke less, reduce blood pressure and cholesterollevels, then the number of deaths will decrease.

HOW TO REDUCE THE RISK OF SUFFER A HEART DISEASE


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The way to avoid dieing from heart diseases is simple:

A. avoid tobaccoB. be more activeC. eat healthier foods

Source: americanheart.org

Even if this may seem simple, coronary heart disease and strokes are the numberones causes of death in USA. Let us develop just a little bit on the three points presentedabove.

Quit smoking and encourage the people that you know to do the same. Encourage your family to quit, even if it is very hard, and stand by them. It may seem a pleasantactivity, but heart attacks or lung and chronic heart diseases are not pleasant at all.There are a lot of NGO's and state institutions that can help you quit. The mostrecommended way is not to use any more medicine to help you. You have to be strongand not pay companies that rely on your potential weakness before tobacco.

Nevertheless, cigarette smoking is one of the most important cause of prematuredeath in the United States, according to the American Heart organization and it is theonly important cause of premature death that we can avoid. 440,000 people die every year in the States because they smoke and over 135,000 of the deaths are caused by


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heart diseases caused by smoking. Cigarette smokers are two-to-three times more likely to die from coronary heart disease than nonsmokers.

Quitting smoking is hard. But not impossible. And it is not a big thing, after all. All it takes is will. But if you have smoked for a long time it is best to see a doctor before you decide anything. Within a few years of quitting your risk of stroke and coronary artery disease are similar to non-smokers.

Another way to avoid heart disease is by not clogging your veins with cholesterol.Eat healthy. Some may say that our elders ate the same fat and did not die of strokes, but our elders had more active lives than we do. Eating fat foods and working behind thedesk is like serving a death sentence. Moreover, many foods have artificially developed

fats that help develop other types of diseases. If you choose a healthy diet, then you havechosen the best strategy to avoid cardiovascular disease, because our food relates tofactors like cholesterol, blood pressure, diabetes and overweight.

We all know the story: "choose nutrient-rich foods, which have vitamins,minerals, fiber and other nutrients but are lower in calories, over nutrient-poor foods". Again, just like smoking, this is more of a will challenge than anything else. Your dietshould have a lot of vegetables, fruits, whole-grain and high-fiber foods, fish, leanprotein and fat-free or low-fat dairy products is the key.

If you do not reduce your level of cholesterol at an acceptable level, you will suffera heart disaster, eventually. Here are the levels according to the American Heart Association:

Total Cholesterol: should be less than 200 mg/dl LDL (bad) Cholesterol: If you are at low risk for heart disease: LDL should be less than 160 mg/dl


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If you are at intermediate risk for heart disease: LDL should be less than130 mg/dl

If you are at high risk for heart disease (including those with heart diseaseor diabetes): LDL should be less than 100mg/dl

HDL (good) Cholesterol: should be 40 mg/dl or higher for men or 50mg/dl or higher for women

Triglycerides: should be less than 150 mg/dl

You should also know that high blood pressure is in direct relation with having astroke, the no. 3 killer and one of the leading causes of disability in the United States.Recovering from a stroke is very difficult and having one may have life-longconsequences.

It is not a new thing you read now, but it is good to have them all put togetherand consider every advice when trying to have a healthy existence. You need to bephysically active. All you need is at least half an hour of physical activity every day tokeep blood pressure, cholesterol and weight down. If 1/2 hour effort seems a lot, try 10minutes, your body will not mind. On the contrary, it will salute your idea.

This will help you get in shape and avoid the risk of obesity, which became an

epidemic in our country. The saddest thing is that not only adults have weight problems, but children also. It may seem exaggerated to call obesity an epidemic, but the definitionof an epidemic is "a health problem that is out of control and many people are affected by it". Simple. We can be politically correct or we can just admit it: "We are a fatpeople". But fad diets and supplements are not the answer!


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Eat enough food to keep you going, but good food. Because weight problems also bring along the risk for high cholesterol, high blood pressure and insulin resistance, aprecursor of type 2 diabetes. Your Body Mass Index (BMI) can help tell you if your weight is healthy.

If you have diabetes or have a high risk of having, then you should know thatmost of the people having diabetes die because of cardiovascular diseases. The ones thathave diabetes up to four times more vulnerable to cardiovascular disease. There are a lotof reasons and explanations to why this happens, but we will not develop any further. A couple of other, final advices in order to avoid heart disease and live a healthier life are:reduce stress and consume alcohol responsibly.

Stress will make you more vulnerable to heart diseases because your organism will make you react in certain ways like eating more, starting smoking etc, things thatlead to strokes and so on. Also, drinking too much alcohol can raise blood pressure andlead to heart failure or stroke. You should know that the risk of heart disease in people who drink moderate amounts of alcohol, according to the American Heart Association,is lower than in nondrinkers. Although this is true, you should not start drinking norshould you start drinking more than you usually do.


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Source: savvyhealthfitness.com

CHOLESTEROL

Some tips and tricks to lower your Cholesterol: By 16%? Two large apples a day keep the cardiologist away (Their pectin keeps

your stomach from absorbing fats. And cholesterol is a fat.) By up to a whopping 42%? Your ridiculous inexpensive "prescription" is just

half an avocado a day. (The secret is its heart-healthy unsaturated fat and 13essential minerals)

By 7%? Four garlic cloves a day, if you please (and see inside the FreedomBlueprints for an easy way to take them)

By 11%? Two raw carrots a day are just what the doctor ordered (or, at least,

what he should have ordered) By 22%? Just say "nuts". Walnuts, to be exact.

HOW TO SAVE ON DRUGS

You can eliminate the prescriptions that are no longer essential for your well- being by throwing away the medicines that:

1. are no longer needed2. no longer work / have never worked3. were never needed

No matter how narrow the market may seem, this is only because you are notfamiliar with it. You should think outside of the prescribed drug box and use alternative ways, like:

4. Changing your lifestyle5. Alternative/ ecological/ green medicine6. Live a healthier life and avoid circumstances in which you could get sick.


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Many new drugs cost too much, and their prices are not the real ones. I mean theingredients and production procedure do not justify the amount of money they want youto pay for them. In order to avoid this, you should:

7. never "ask your doctor" if there is a risk of him promoting drugs from aspecific company

8. Try to manage on generic drugs if they have the same indications.9. Insist that they give you cheaper medicines with the same class (because they

exist!) and know that there are cheaper drug classes that cure the same thing.

Be smart and do some research

10. In certain circumstances, you can cut costs to half by splitting tablets. Findout exactly how much medicine you need!

11. If certain drugs give you side effects, do not spend more money on drugs thatcure the side effects of other drugs.

12. Compare the drug prices in more drugstores.

The most important thing though is to ask your doctor before taking any decisions and before you start changing anything in your medication. You do not wantto do more harm only for saving some extra bucks. Sometimes the high prices are justified.


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The best advice is to schedule, every now and then, a "treatment review" visit to your doctor. Tell him about the type of medicine you use and discuss its efficacy andcost.

GEROVITAL

Gerovital H3 is a controversial medicine that was developed in Romania (EasternEurope) over half a century ago. Up until recently, it has been said that it prolongs life.

Now this is a fact. Although it is a controversial thing, it is worldwide recognized as a very effective anti-aging treatment. It is banned in the USA by the FDA, as anunapproved drug, and forbidden to be imported since 1982. Millions of people use it,though. You may have heard of John F. Kennedy, Marlene Dietrich, Kirk Douglas andSalvador Dali. Well, they have used it. The person who discovered it, Ana Aslan, lived for91 years. A long, yet not shocking age.

The Gerovital H3 is a revolutionary medicine. The problem is that there are many companies that try to profit from its fame, for the simple fact that the Romanian marketand companies are weak and cannot take on such a big battle. It is the reason that led to

the medicine being banned in our country: companies are using "Gh3" or "Gerovital H3"name to sell some odd, unhealthy anti aging medicine.

The genuine recipe was only known by Ana Aslan and the drugs existing on themarket today are made after the original medicine but are not directly related to Ana Aslan's medicine. They are only using the fame of the original. Especially the onesproduced OUTSIDE of Romania. The only ones that use the original recipe are the onesmade in Eastern Europe. It is not difficult to purchase or to go there for treatments.


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Although the country was a communist one until 1989, it is now part of the EuropeanUnion.

The main ingredient in this medicine is procaine, a substance that prolongs theregenerative proprieties of the body cells. The discovery of Gerovital occurred by accident. When it was first tested, the scientists noted unexpected effects in patients:Arthritis sometimes would improve, hair would re-grow or recolor, and skin quality often would improve. These reports came for the most part from surgeons, who were notparticularly interested in gerontology, some documents say.

HOW TO LIVE A HEALTHY LIFE

In order to stop putting toxins in your body you should not eat any food producedor sold by a publicly traded corporation. The reason for this is that anything that ismassed produced came from a mass production processing plant. Over 15,000

chemicals that are routinely put into the food in the processing cycle that do not have to be listed on the label.

Mass food is unhealthy. In order to get healthy food you should look for the words "100% organic" and read the ingredient list. It is also recommended to get allmetal out of your dental work. People suffer horrible symptoms because of the metalthat is inside their mouth. Quit smoking. It is just as hard as they say it is, but it is totally worth its while.

Avoid fast-food restaurants because the food they sell you there is very nutritionally deficient and chemically loaded. Statistics also show that if you twi mealsper day at a fast-food restaurant, you have a 90 percent chance of getting cancer, heartdisease, diabetes, acid reflux, obesity etc. Even if this may be hard to do, avoid usingmicrowave ovens. Microwave heated food affects your immune system. Avoid artificialsweeteners and choose organic honey, organic raw evaporated sugarcane juice, or theherb sevia.


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Do not drink diet sodas! Choose regular ones instead. We would recommend notdrinking any type of sodas, but that would not be possible. Nevertheless, diet ones arefar more unhealthy than regular ones. The idea that diet sodas have fewer calories, thusare good for weight control, is a lie.

There are many countries in the world where people make their own beer and wine. Beer was not born in factories. Nor was wine. The two are very healthy liquors butmost of the ones that we buy in shops have, amongst the ingredients, a lot of preservatives or other chemicals. It is the same with wine and beer as it is with soda and bottled juice.

Canned or bottled juice is also unhealthy because it has been pasteurized. Only drink fresh juice. In addition to this, do not take vitamins, because most of the ones onthe market are inexpensive (even if sold at high prices) and are not natural, butchemically produced. The best way to get the required vitamins for our bodies is by juicing.

Eat nothing that says "fat free" on the label. Food companies want you to buy their products. Whatever the hot button is at the time will determine what theirmarketing people decide goes on the label. "Fat free" does not mean "healthy." Avoid

hydrogenated oils.

Even if doctors first recommended patients not to eat butter but margarineinstead, it later became clear that margarines, which are most of them 100 percenthydrogenated oil, are very unhealthy and much worse than butter. You should also stay away from all the dairy products are not created equal nor eat high fructose corn syrup.


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As a tip: DO NOT buy fluoride toothpaste. The list could go on and on, because farmraised fish, pork and shellfish.

You may not have known this, but the skin is our largest organ. It is just like afilter that allows air to go in and toxins to go out. Cosmetics like antiperspirants,moisturizing lotions, cosmetics, insect repellents, sunscreens, and perfumes are very poisonous.

Sun block causes cancer, and not sunlight. Remember that. Have you everthought why there is no report of skin cancer in Africa, even if those people stay in thesun all day long and use no sun block lotions? Did you know that statistics show that thepeople who use sun block have the highest skin cancer rates? It may turn out to be very useful for you to get an air purifier.

Some argue that antiperspirants or deodorants should not be used on our bodies

because they are highly toxic and contain deadly poisons, like aluminum. These poisonsare close to the lymph nodes and there are many that say that the substances used fordeodorants cause breast cancer.

Healthy people should not have an offending odor, and the best way to smellgood is to bathe when needed. We live in the 21st century, so deodorants are not thateasy to put away. Therefore, the best thing you should do is to read the ingredients before you buy the smell to put on. The simple rule is "if you can't pronounce the words,do not buy it".

White processed sugar is also not healthy. It has nothing to do with the organicsugar cane you can purchase in health food stores. It has chemicals that have stripped of all its nutritional value and heated, destroying any living vitality that it had. The sameapplies to white processed flour. Eat nothing that says "sugar free" on the label. Food bars and diet or protein shakes should also be avoided.

YOUR ANTI-SWINE FLU DIET

There are many ways to protect your family against the swine flu. It is a type of flu like any other. You may catch it as you catch the regular flu. It is a bit more difficultto cure though. It is not that much of a threat though, if you take care of yourself. Thediet is important. Personal hygiene is important. A very important thing in order to stay healthy is your behavior in public places. Try not to touch too many things. Also, try tokeep clean the things you commonly use.

Such things are the remote control, the keyboard, the doorknobs etc. As you see,most of the things you have to do are common sense things. Nothing sophisticated,


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nothing fancy. By doing these things, you can help not to spread the swine flu, by stayingmostly at home. All you will have to do will be the scheduled trips to the doctor.

Many foods and vitamins that kill the virus may kill it or prevent it frominstalling inside your system. Most of these foods help you reduce the effects of thesymptoms. Your attack should also be shorter. Bellow you will find some ingredientsand meals you can eat in order to cut the risk of catching swine flu:

The foods that will keep you safe against the swine flu are mainly the same foodsthat will keep your organism tough and safe against most health threats. Here is a list of

things that will strengthen your immune system: almonds, apricots, broccoli,cantaloupe, carrots, cashews, celery, chicken, chocolate, citrus fruits, garlic, dark greens,eggs, fruits, garlic, green tea, mango, meat, mushrooms, onion, peaches, peanuts,pineapple, pumpkin, spinach, squash, sweet potato, tomato, tomato products, walnuts, watermelon.

Doctors recommend anti-oxidants like vitamins C and E, but also vitamin A, vitamin D (which you can easily assimilate if you sunbathe a little), Omega 3s, protein,magnesium and zinc. It is also very important to be stress free. You need to exercise inorder to reduce stress, so the two go hand in hand. Try some breathing exercises, jogging in the park (avoid crowded places) and, why not, Yoga.

Fruits and vegetables like apples, blueberries, broccoli, cabbage, cayenne, garlic,herbs, honey, lemon, mustard, onion, plums, and raspberries are very indicated becauseof their anti-viral characteristics.


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There are also foods that help you reduce your flu symptoms and duration. Thesefoods are garlic, Echinacea, cayenne pepper, fresh lemon juice, tomato juice, orange juice, vitamin C, ginger, green tea, chicken soup.

If you know that you met, talked or been in contact with someone who is sick with swine flu or with the virus in any other way, you should not wait for the symptomsto appear, and even before going to the doctor you should start your attack against the virus. You should eat more fruits and vegetables, drinking orange juice and green tea,and taking your vitamins especially vitamin C, vitamin D, and Zinc. It is nocoincidence that flu season starts when we have less exposure to sunlight.

Vitamin D is very important. However, flu epidemics or pandemics also burst

during springtime, because this is when our organisms are most vulnerable. Fruits and veggies (fresh, green eco ones with vitamins, not GMOs!) are few during the wintertimeand we lack their refreshing, curative proprieties.

CONCLUSION

No matter what we may say and how many thousands of words we write, the only one that has the true power over your life is yourself. You have to live your life to thefullest and you have to be happy. It is one of our fundamental rights: the right to pursuehappiness. The only problem in this equation is the fact that there are many obstacles inour path.

There are many things that pull us aside or lead us towards a wrong way. Ourlives are active, but unhealthy. We live in large, polluted cities and have less time andless places to go and relax. We become a stressed nation. We envy the people that live at


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the country side and we say: God, I wish I could live like that. Then you come to yoursenses and realize that you could never be like that.

You have your own life and you live it the way you do. All you need to do is to give yourself a little more time. You realize that you are stressed and that you need to behappier, eliminate depression and fatigue, and cure any disease you have. There arestudies that show how the placebo effect cures people, using with nothing more thanthoughts.

There are many things you can do in order to live a healthy, happy life. There aremany things. We will end this module describing and mentioning certain small thingsthat matter. Listening to music, for example, is one thing that we recommend to help you eliminate stress. Try to listen to calm music though. Relaxing ones. There are thoseStress reducing CDs also. Many prefer Ambient music. We strongly recommend theNatural sounds of wilderness CD series.

Also, try to laugh more. Did you know that children laugh about 10,000 times per week, while adults only do it five times per week? This simple, pleasant gesturestimulates the entire immune system, elevates depression and alkalizes the body. And if

you start laughing more it would also be a good idea to start smiling more. Smile toother people when talking to them. You exercise your face muscles, for one thing, but onthe other hand, smiling also has a lot to do with your immune system because it helps your organism to release endorphins from the brain, making you feel better.

You see? Simple things have complex explanations why they make us feel better.Let us continue and get to hugging, for example. Humans are social beings. We do notfeel complete if we are not in the presence of other humans. No matter how much we


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eat, drink, how healthy we live, we are not healthy enough and we could get sick easily if we do not interact with others. How many people did you hug yesterday? This is a socialhabit as well.

Sleeping is also very important for healthy living. The recommended amount of sleeping time is eight hours. It is also recommended that you rest from Friday sundownto Saturday sundown and to go to sleep as early as 10:00 p.m. and arise atapproximately 6:00 a.m. One hour of sleep before midnight equals two-three hours of sleep after midnight. Scientifically, the explanation is that the hormones that heal the body are released only between 10:00 p.m. and 2:00 a.m., and are only released whenthe body is in deep sleep.

Thanksgiving was not created for nothing. It is a wonderful feeling, the one of being thankful for what you have. In the morning, take a moment and be thankful forthe day. Also, Working in a garden can do wonders. It helps stress reduction, and many

more mental, emotional, and physical benefits. Using a white paper and a pen with blueink write down your goals, dreams and aspirations. Read them. See how it feels to readthem. By putting them on the sheet of paper you made the first step into making themcome true.

It is also very important for you to feel strong and able to face any sort of peril.Speak strong words in order to achieve that. Speak positive things and use words as atool to make what you desire come to pass. Try not to drive while speaking on thephone, though. The city traffic is stressful enough. You should better listen to music while driving.

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