Sacred Eden August2010

8/7/2019 Sacred Eden August2010

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B a c k t o P e r f e c t i o n

A 2010

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steps totreAting

AsthmA—plus!Quick fixesAnd long-termtreAtments

Breathe easy!

olive oil: The wonderhealTh oil forinside and ouT

Buyin

OrganicWisel

The Maways T

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crAzy AbouKettleBell

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A note from the Publishers

w elcome to another issue of Sacred Eden.As always, we’ve filled your favorite health magazine with the latest

information and advice to help you make the right choices for total wellness,and indeed, going back to perfection.

There are three topics in this issue, though, that may appear more relevant (but not any less important), especially if you’re living a fast-paced, high-stress existence and are looking formore sustainable ways to health: Shopping for organic products, managing asthma, and gettingmeaningful sleep.

Organics—both food and non-food—have become increasingly popular over the last decade,

due largely to the concern over the environment and the impact of our choices on our carbonfootprint. Already debates are arising whether one should go organic or remain non-organic—but itlooks like the organic advocates are winning, with a projected yearly growth rate of nine percent, asopposed to a measly one percent in the non-organic sector.

This issue (“Is the Product You’re Using Really Organic?” on page 8) gives you a brief butmeaty guide on purchasing organic products. It’s the ingredients that matter; not the marketing oradvertising gimmickry. Unfortunately in the US, the stamp “USDA Organic” has yet to find itself onsome non-food products. A loose guide may be thus: “100% Organic” means the product is madeentirely of organic products; “Organic” have around 95% organic material in them; and “Made withOrganic Ingredients” could have as little as two percent to 75 percent organic material in them.

The second topic which merits attention is asthma (“10 Treatments for Asthma” on page 4and “Beat Asthma in Two Ways” on page 9). In this seemingly “enlightened” day and age, thereare still 100% smoke-free laws that exist in the US. The Asthma and Allergy Foundation of America(AAFA) cites cities like Richmond, Virginia, St. Louis, Missouri, Chattanooga, Tennessee, Xnoxville,Tennessee, and Milwaukee, Wisconsin as the five worst cities to live in if you have this disease. Of

course, “annual pollen scores, pollution levels, poverty rates, the percentage of people without healthinsurance, and state laws ensuring student access to emergency inhalers to use in asthma episodes”are also taken into account. More than 20 million children and adults today live with asthma,the AAFA says. That’s a whole lot of people this issue will be talking too—and we include not justtraditional, quick-fix solutions, but long-term lifestyle options that will help you, as they say, “breatheeasy.”

The third highlight of this issue is about sleep and what you can do to get the best kind of it.

According to studies, insomnia affects more women than men. “Most adults have experiencedinsomnia or sleeplessness at one time or another in their lives. An estimated 30% to 50% of thegeneral population are affected by insomnia, and 10% have chronic insomnia,” says the study. Ittends to increase with age, and is typically more common in people in lower socio-economic groups,chronic alcoholics, and mental health problems. For most of us, though, it is the killer stress that is thecause for sleeplessness.

While melatonin, the hormone produced in the pineal gland and linked to sleep, may be helpfuas a supplement, it is advised to take this supplement sparingly. The best way, we believe, is still to

take a holistic approach to sleeplessness. We’ve got more of that on page 13 (“Melatonin—The Prosand Cons”). Turn to that page, and you’ll find steps to battle lack of sleep without having to turn to apill.

The rest of this issue gives you the other answers to living a stress-free life: flushing toxin build-up from your body, getting into yoga, acupressure, trying out kettlebells to cure everything fromasthma to back pain.

If this is your first time to pick up a copy of Sacred Eden, you’ll discover that it’s a total package.We hope you’ll come back next month to discover more.

Here’s to your health,

The answers

The Sacred Eden Team

ConTinue



8I the Product You’re Uing Really Organic?Get smart about shopping for organic—familiarize yourself with the labels and don’t be fooled!

9Beat Athma in Two Way. From quick fixes tolong-term treatments, know what management system canwork for you.

17Kettlebell and ChiropracticPractice: A WinningCombination. A skeptic doctor turnsbeliever after kettlebells give her herlife back and help dozens of patientsalong the way.

1A Note From the Editor

regularsht st

3Seven diet secrets of the stars; The trick to drinking more

water; 10 treatment options for asthma; The importance of air purifiers

B

5A Greenhorn’ Guide To Yoga. If you haven’t takenup the practice yet, here are tips to get the most out of yourclass.

6Puhing All the Right Button. Touted to bebetter than physical therapy, acupressure releases blockedenergy and encourages the flow of ch’i.

7Exerciing Right To Loe Weight. Wonderingwhy you’re still not burning off those pounds? Here aresome things you may be doing wrong.

f nmt

19Pumpkin Pie. This rawfood version of the classicfavorite is chockfull of nutrients.

10Juice or Fighting Contipation. When yourbowels are stuck, try these concoctions and juices to unclogthe flow.

feaTures

11Detoxiying Naturally. More thanenemas, detoxifying is about givingyour body a rest and choosing theright foods.

13Melatonin—the Pro and Con.

Having trouble sleeping? Know moreabout this supplement and how to getthe most quality zzz’s.

15Healthy Inide-Out with OliveOil. This wonder oil is great for thebody and for keeping skin and hairlook beautiful.

4

10

6

11

13

15

17

Table of Conte



7 Diet SecretS of the

StarS

Celebrities always look abulous. But it takes a lot o eort to lookthe way they do, and being the public gures that they are, theycannot aord to slack o when it comes to taking care o theirphysical appearances. Aside rom the designer clothes, the styled

hair and the proessional makeup, celebrities have to take good care otheir bodies.

Their health agenda can range rom extreme workouts to well-plannedmeals. Here’s a peek into some o their secrets.

JENNIFER ANIsTONThe ex-Mrs. Brad Pitt not only mesmerizes audiences with her adorable

comic sense and her amous hairstyle, she’s also known or having one othe sexiest bodies in Hollywood, as she appeared in countless magazinecovers. To stay trim, Jennier ollows the 40:30:30 diet method. The dietconsists o:

40% Low glycemic carbohydrates-Foods such as beans, ruits andvegetables, legumes

30% lean proteins-Tou, sh, chicken, turkey, bee and low at dairyproducts

30% essential ats-nuts and seeds, sh and olive oils

It is essential that every meal should contain macronutrients to attain thebalance o hormones and maximum weight loss.

KATE HUDsONThe gorgeous daughter o actress Goldie Hawn gained 60 pounds

during her pregnancy, which she needed to shed quickly beorecommencing on her next lm. From her previous eating plan, she switchedto a higher protein diet. She consumed high protein meals in smallerportions, and she combined this diet with an exercise program that includesweight training and cardiovascular workouts. Kate removed all that babyweight in only our months and has gained abdominal muscles that gainedthe envy o many in Hollywood.

OPRAH WINFREYAs one o the most successul talk-show hosts in the world, there is no

question that Oprah needs to maintain her physical appearance or heraudience o millions. Known as one o those celebrities who are constantlybattling weight gain, she has recently toned up her gure and has neverlooked better at age 50 by combining a regular exercise regimen anddiet plan. Oprah works out ve days a week, spending 30 minutes on thetreadmill and doing ree weights. Her eating plan consists o legumes, sh,nuts, ruits and vegetables, chicken and low-at dairy products. She limitsher consumption o white sugar and four. Oprah also credits her trim gureto her habit o not eating anything ater seven in the evening.

GWYNETH PALTROWA lot o people may nd it hard to believe that the perpetually slim

Academy award-winning actress actually needs to diet. Gwyneth actuallyollows a healthy eating plan that resembles Oprah's, avoiding sugarand white four. She usually ollows a macrobiotic diet, eating oods likevegetables, brown rice, and lean meat. She also eliminated dairy rom herdiet, and does yoga everyday.

MADONNA

The pop star has always faunted a body that is to die or, and hasbecome a true tness paragon over the years. She keeps hersel in tip-topshape by practicing Ashtanga Yoga, and ollows a strict diet that mostlyshuns junk oods. She adopted a macrobiotic eating plan that includesorganic oods rich in lean protein.

CLAUDIA sCHIFFERThe German supermodel eats salad and steamed vegetables or dinner

and eats only ruits beore the aternoon. While on locations, she preers toeat black grapes and drinks tomato juice and herbal tea.

CHRIsTIE BRINKLEYThis long-time supermodel maintains her all-American good looks by

being a vegetarian. She snacks on sweet potatoes in place o candy bars,and she adopts a liquid juice diet when she needs to slim down ast.

3 WayS to DrinMore Water

w ater cleanses your body o harmchemicals through your intestinesthroughout your urine tract. Withproper water intake, our bodies

down very quickly, in a matter o days. Withood, however, some people can live or a wor two.

So have a gulp o water readily available whyou are! Here are 3 quick tips or taking in mwater.

1. Alway have water available.

B the 12 ounce bottles o water and keep thein the ridge. Grab one whenever you go outcome in the house. Keep a bottle in your hanwhile watching TV or reading.

2. Keep it cold, or at the temperaturelike.According to Chinese medicine, drinking colwater can block your digestive system. Roomtemperature water is best. But or you to drinyou should like it. Keeping it cool but not icindown too cold will do the trick. Flavoring it wlemon will also make it more appealing to dr

3. Choe water over oda.When in restaurants, always order water—nsodas or sweet, zzy drinks.

Healthy Solutions

3 sacrededen



10 PathS to conquer aSthMa

a sthma is a condition where due to certain stimuli a person experiences narrowing o airpassages and diculty in breathing. Treatment or asthma should be done under theguidance o a doctor and should be planned careully. The key lies in recognizing thecauses and managing the condition such that you are in control o the situation.

You’ll learn more about asthma in this issue (turn to page 9), but or starters, here are themost popular treatments:

1.Preventive action where you avoid situations that triggers o symptoms.2.Practice meditation and breathing exercises to strengthen the air passages and lungs.

3.Exercise regularly to keep t and to strengthen your heart as well as lungs.

4.Using air conditioning, as this will reduce your exposure to airborne pollen and other triggers.

5.Keep your environment ree o dust mites, pet dander, ur and eathers by regularly vacuumingand decontaminating your mattresses, pillows, soas, throws, carpets, as well as curtains andcovers.

6.Use inhalers which are o three types: aerosol inhalers; breath-actuated inhalers; and drypowder inhalers. These contain medication in aerosol orm to provide immediate relie.

7.Drugs like short acting beta agonist namely salbutamol and terbutaline are rst prescribed.The alternative medications are long acting beta2 agnostics like salmeterol or ormoterol orantimuscarinics like ipratropium or oxitropium. In layman terms asthma medication is o twokinds: anti-infammatory medicines and bronchodilators.

8.Combination therapies where a steroid along with long acting medication are prescribed.Alternately, a combination o antimuscarinic and short acting beta 2 agnostic is used.

9.Use o special equipments like a peak fow meter which will warn you o an impeding attackand an inhaler spacer which will ensure ecient disbursement o medication.

10.Allergen Immunotherapy where the patient is desensitized to asthma causing allergenslike smoke, weed, grass, pollen, dust, mold and so on. Similarly the patient is tested or oodallergies that trigger o attacks and treated or them.

Research indicates that the best option or patients is to maintain a dairy and record whenand why attacks occur. This will give a clear understanding o triggers. Then the next step is tocreate an asthma management plan with the help o your doctor. To strengthen the mind andspirit patients are oten asked to join therapy groups that talk about ears, problems aced byasthmatics, personal experiences, and work together at breathing exercises and other regimensto strengthen their bodies.

the role of

air PurifierS in

treatMent of

aSthMa

a person spends most o his time indoors andpresence o puried clean air can help alot in preventing triggering o asthmaticreaction. A purier works by removing

environmental triggers like airborne allergenscontaminants, smoke and smog.

A person cannot avoid exposure to pollutedair but he can certainly control the environment inhis dwelling or work place. Further an air purierprovides relie to the lungs o an asthmatic personby providing clean air so that he can breathe easily

An air purier works by cleaning the air indoorsand prevent triggers like smoke, smog, pollen,exhaust umes etc reaching inside the room.

Care should be taken to avoid air cleaners whicproduce ozone, which rather than reducing asthmamay trigger an asthma attack.

Healthy Solutio

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existing or some 5,000 yearsnow, acupressure, by stimulatingthe body’s acupoints, tap intothe major energy pathways (or

meridians) o the body.

When energies are blocked or decient,illness can result. These energy disruptions areoten the result o stress or injury. It is believedthat acupressure causes the brain to release

endorphins. Endorphins play an importantrole in immune unction, pain relie, stressreduction, and slowing the aging process.

Two common ways o doing acupressureare the “Shiatsu” and the “Jin Sin”. Shiatsuis more common and uses immense pressure,whereas Jin Shin is the gentler orm oacupressure that uses sot touch and gentlestrokes.

eaSy to learn

Acupressure be learnt without muchdiculty. The best way to learn acupressureis to try it on onesel. Some o the commonbenets which acupressure provides us are:

1. Relaxes your mind and body2. Increases blood circulation

3. Relieves rom stress related problems likeatigue, insomnia

4. Heals injuries

5. Helps with Menopause and PMS

6. Helps in relieving joint aches and pains

7. Acts as a rst aid in case o injury

8. Increases vigor

9. Reduces labor pain

10. Cures common illnesses like cold, sinusitis,migraine

11. Relaxes the muscular tension

12. Helps in improving muscle strength andtone

Here are a couple acupressure moves youcan try:

For headaches and muscle or joint pain,press the feshy part o your hand between youthumb and index nger. Hold or this or oneminute, then repeat on the other hand.

For low-back pain, lie on your back, withyour eet elevated on a soa or chair. Place twotennis balls under your lower back on eitherside o your spine. Stay in this position or oneminute or sooner i it becomes uncomortable.

For knee pain, put a tennis ball on a pillow,then place your leg over it so the ball is pushininto the crease behind your knee. Find thesensitive spot just below your kneecap andslightly to the outside o the shinbone. Pressinto it gently with your ngertips or about oneminute.

treat all these With acupressure:

ension Headaches

Migraine Headaches

aw Pain, Toothache, Earache

Neck and Shoulder Pain

Wrist, Hand, Arm pain

ackache, Hip, Knee, Ankle and Foot pain

olds, Flu, Sore throat, Sinus Inection, Loss o Voice

llergies

nxiety Attacks and Nervousness

epression

somnia

ainting

iccoughs

mprove Memory and Concentration

ngina, Heart Palpitations and High Blood Pressure

onstipation, Diarrhea, Heartburn and Stomachache

MS and Painul Periods, Hot Flashes, Pregnancy Discomort,Morning Sickness

ed-wetting, Incontinence, Urinary retention

Nose bleeding, Itching, Asthma, Decreased Libido, Hangover

sOMe precautiOns

Correctly perormed, acupressure increasescirculation, reduces tension and pain and enablesthe body to relax. It also strengthens the immunesystem and promotes wellness.

Acupressure should be applied slowly and

gently. Applying it too quickly or vigorously can dosome damage, especially in the abdominal area.Special care and caution is needed in the case oa pregnant woman or in treating a person withburns, inections and recent injuries.

What to remember:

- Learn acupressure rom a proessional

- While practicing on yoursel, have someone withyou

- Avoid open wounds, surgery, broken bone, skininection and other problems when applying it

- Prevent specic pressure points during pregnancy

- Avoid acupressure on ull stomach

- Avoid cold drinks especially during winter- Wear comortable clothes

a scientific study

Acupressure has also been cited as a new aidor sleepy students. Thirty-nine student volunteersound that those who were taught to sel-administeracupressure to stimulation points on their legs,eet, hands and heads were less likely to drowseduring class. The acupressure consisted o lighttapping o ngers or using thumbs or orengers tolightly massage the stimulation points.

Touted to be better than traditional physical therapy,acupressure eases the fow o qi or ch’i and helps you attainan increased state o health

Pushing all TherighT BuTTons

Bo

sacredede



a ter checking your diet and blaming your parents aboutthe way you inherited their physique, look at howyou execute your routine. Check also the requency,duration and timing o your exercise. Are you doing

aero or strength exercises? Are you trying to melt down the ats orare you building more muscles ater burning those unwanted fabsdown? These are the questions you need to consider to arrive atthe best exercise program and techniques to scorch down thosedisguring ats.

THE BEsT TIMING. The best time to do an exercise i you are tryingto burn more calories and lose weight is right ater you wake up in themorning. You should not take in anything except water or hydration. I youaim to burn unwanted stored ats in your body, you need to “call” them upduring an exercise. They need to be used up as energy and so it is butessential that you don’t eat anything, especially a high carbohydratemeal, beore the routine. Eating beore an exercise routine willonly make your objective go into waste. The ood that youeat is primarily recruited in the bloodstream to be used asyour uel during the exercise; thus, i you eat prior yourroutine, you are just giving a way or the unwantedstored ats to stay reserved there in your body.

THE BEsT FITNEss PROGRAM. Choosingthe best exercise program could bepainstaking i you yoursel don’t want toengage in strenuous activities. Anotherthing to consider besides your willingness isyour overall endurance. You might want toconsult a physician beore participating inany type o tness program.

Ideally, selecting aerobic exercise isthe best way to start. Aerobics is a type oexercise where you use a lot o oxygen. Itis a much longer type o activity that useslittle muscular contraction. During aerobicexercise, the stored ats are recruited back

into the blood stream and converted tosimple sugars known as glucose to be usedas uel.

Oxygen is needed or this processto proceed. That is why you need tobreathe in a lot o air during aerobicsbecause this will ensure that you arereally burning the unwanted atsaway.

CHECK ON YOUR DIET. Never eat immediately ater yourexercise. Let 30 minutes to onehour pass beore eating yourmeal. Don’t try to replenish the

sugars right ater your routine. Allottinga ew minutes will make your systemburn more ats. It is believed that ateryou exercise, your body is still doing

the routine through some biochemicalprocesses inside.

Try to cut down high carbohydratediet. Carbohydrates are easily storedas ats i you are not doing your

exercise right. Try to replenish yourenergy with protein but be careul also

with this ood group because it can alsobe stored as unwanted ats.

FREQUENCY OF YOUR EXERCIsE. How oten do you need to do your exercise

program? Some studies say that youshould do it moderately at three timesa week; others dictate that you shoulddo it daily. The right requency willdepend on your endurance.

It is important to build enduranceor you to burn much at as ast as

possible. Daily aerobic exercise is notdangerous as long as you don’t tire much

ater the routine. Remember that i youoverdo your exercise, you might end uphaving more problems than just worryingabout your weight.

So to do it right, start at three times aweek with each routine lasting only 30minutes. Build your endurance by joggingor hitting the treadmill at moderate speedat rst week. When you think you arecondent enough to endure 30 minutes,set your aerobics daily and combine with

the right kind o diet and rest. Remember toincrease your routine time to an hour whenyou are at ease with your exercise program.

YOU MAY BE DOING WEIGHTs TOO EARLY. Don’t try using weights when you haven’t achievedthe desired weight or your height. When you arecertain that you have the ideal weight or your built,you may start strengthening your muscles by usingsmall weights.

Some people start on weights as early as a ewweeks ater aerobics. But muscle mass gaining

may add unwanted weight and cause increasein appetite, so be careul on shiting to

weight training.

Are you wondering why your exercise program is not as “eective” as it’s touted to be?There might be some things you’re doing wrong

To lose weighT

exerCising righT

Body

7 sacrededen

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it has been said that i you want to take good care oyour well-being, then what you put on your skin canbe just as important as what you eat or drink.

According to reports, the chemicals we applyto our skin are absorbed directly into our bodies. It isestimated that an average woman absorbs as much astwo kilograms o chemicals rom cosmetics and toiletriesalone. Organic skin care products are becomingincreasingly popular due to concerns about chemicalsused in many products, with sales increasing around 20percent every year. Studies have ound that up to 60percent o creams or make-up applied can penetrate theskin and get into the blood stream.

One can nd several standards o the word “organic”as related to skin care and health products. How does theconsumer know i he or she is getting the real deal?

What to look out for

Products labeled as 100% organic should not includesynthetic ingredients at all nor entail the use o articialproducts during the manuacturing process.

According to www.ultimate-cosmetics.com, suchnatural skin products have a shorter shel lie (and henceare not preerred by certain manuacturers o skin carebrands). So i your skincare product looks like it will lasttill next century, chuck it.

Look or the ollowing:

1. UsDA organic eal o approval. The USDA

has imposed several requirements or organic skin careproducts. Every product claiming to be organic mustbear the USDA organic seal o approval. This meansthat the product has been tested and had met the qualitystandards set by the USDA or saety and passed testsconducted by the USDA or antibiotic and hormone use inlivestock and crops.

2. Check beyond ace-value. Do not take themanuacturer's word or what it is. Instead, read thelabel to get a thorough idea o the ingredients used orthe manuacture o the product. When manuacturers put“organic” or “all-natural” labels on their products, theymight be stretching the truth a bit. Some unscrupulousmanuacturers may have used an organic ingredient butthis does not make their products “organic.” Wheneverpossible, take note o some ingredients you don'tunderstand in the label and look it up online prior to yourpurchase to ensure that they are not preservatives orchemicals.

3. Be amiliar with UsDA organic ranking. TheUSDA also implements a system that designates a productas purely organic or not. First, only products that usedpurely organic substances in their manuacture can belabeled “100% organic.” Second, products with 95%or more organic ingredients can be labeled “organic”in their primary label. Third, products with 70%-95%organic ingredients can only be described as “madewith organic ingredients” with three o these organicingredients listed on the label. Lastly, products with only70% organic ingredients or less can only use the word“organic” in their ingredient section.

Be a Wise

cOnsuMer!

By understanding whamanuacturers mean wthey label their producorganic, you can minimthe risk o purchasing products. Better yet, reon the Internet or revierecommendations on thorganic skin care prodaround to make your ceasier.

What’s gOO

tO KnOW

People should also baware that the suitabo a skin care produis not based on wheit is synthetic or natuSome o the world’s potent irritants comerom Mother Natureunsuitable natural skcare product can hayou in almost the saway as a synthetic o

Your selection o anatural skin care proshould be based onthree actors:

1. The skin type (dryoily, normal, sensitiv

2. The climaticconditions in which will be used, e.g. hoand humid conditionwould warranty the o oil-ree natural skicare products.

3. The process orapplication/use othe natural skin careproduct. A good natskin care product (inany product) can seeuseless i not used inproper way.

Don’t be duped by savvy marketing and cleverpackaging. Know i you’re buying the real deal

organiC?

is The ProduCT

really you’re using

Bod

sacredede

Bt



a nybody who’s experienced the wheezing, laboredbreathing, chest congestion and coughing and gaspingknows how painul and inconvenient, to say the least,asthma can be.

Asthma is a disease o the respiratory system in which the airwaysnarrow down oten in response to a “trigger”--exposure to cold air,exercise, allergen or emotional stress. These symptoms o asthma canrange rom mild to lie threatening and can be controlled by drugs andliestyle changes.

Asthma is strongly suspected i a patient suers rom eczema or severalother allergic conditions and already has a amily history o asthma.

The ollowing actors can also be used to diagnose asthma:

* In children it begins with developed breathing problems, history o nasalstiness [rhinitis], itchy eyes [allergic conjunctivitis] and eczema.

* For adults it involves listening to the lungs with stethoscope andexamination o nasal passages.

* Blood tests and sputum studies are also great ways to diagnosis orasthma.

* Spirometry is a breathing test which measures the amount and rate atwhich air can pass through airways.

* Exercise challenge tests and metacholine inhalation tests are also greatprocedures to evaluate airway responsiveness.

treatMentS for aSthMa

Quick Fixe

Albuterol, or “broncho-dilator”, is used to stop and treat wheezing

(inhalation diculty and chest stiness) caused due to lung diseasesincluding asthma and chronic obstructive pulmonary disease (COPD).Many people use albuterol inhalation aerosol in order to avoid breathingtroubles during exercise. It works by loosening up and opening airways tothe lungs to make breathing process more comortable.

Albuterol is normally given through the inhaled route with the help oa metered dose inhaler, nebulizer or other proprietary delivery devices.Albuterol can also be given orally or intravenously manner.

The side eects that a person may experience while using albuterolinclude palpitations, tachycardia, tremor, muscle cramps, headache,giddiness, agitation, hypokalemia, hyperactivity in children, nervousness,heart burning, sleeping troubles, anxiety, nausea, cough, throat irritation,chest pain, body swelling, increased diculty while breathing andhoarseness. It’s better to consult doctor, i any o these side eects occurwhile taking Albuterol.

Longterm treatment

Many people who suer rom asthma and allergies don't realize it, buta low immune system is very likely at the root o their problems. Medical

experts agree that a lowered or improperly unctioning immune systemcan and does result in several diseases such as asthma, allergies, arthritis,psoriasis, lupus, chronic atigue syndrome and cancer to name just a ew.

The body's immune systems rst line o deense against disease arebarriers that prevent antigens, which are large protein molecules obacteria, viruses, chemicals and other substances that appear harmul romentering your body. The barriers include your skin, mucus, cough refex,stomach acid and even enzymes in your tears, which destroy toxins. Ithe antigen or toxin manages to get past these barriers, then the immunesystem launches a second line o deense, ound in your blood. They arewhite blood cells, which perorm a protective unction by seeking out anddestroying oreign protein antigens.

Unortunately, there is no "magic bullet" that you can take to quicklyrepair your immune system, but there are several ways to help build andsupport it by providing your body with proper nutrition, regular exercise,adequate rest, relaxation and maintaining a positive mental attitude.

1. Limit saturated and trans ats, ood additives and alcohol.

2. Take a good quality multi-vitamin/mineral supplement daily.

3. Ensure your diet includes adequate protein.

4. Take 1000 mg o Vitamin C daily.

5. Eat 3 to 4 servings o vegetables daily.

6. Eat 3 to 4 servings o legumes weekly.

7. Eat 3 to 4 servings o omega-3 atty acid-rich oods weekly.

People with allergies and asthma will nd that their asthma and allergysymptoms become less requent and less severe when their immune systemsare strong. By strengthening the immune system, the use o allergy andasthma drugs can be done away with orever.

You can go the drug route, but a liestyle change andwatching your diet will get rid o asthma or good

BeaT

asThMa in Two ways

Body

sacrededen



SteWeD figS

Take 10 to 12 calimyma gs andstew them in two glasses o distilledwater (16 oz) or 10 minutes. Letthem sit in this water overnight.

In the morning, remove the gs,warm and drink the juice. Eat thegs throughout the day.

Or prepare a blended drink o:

* three or more gs, resh or sundried

* one banana

* 1 tablespoon o honey ormolasses

* one cup o rice dream

Drink rst thing in the morning andany time ater lunch or dinner.

MOre chOices t

ease cOnstipati

Mulberry Juice

Mulberry juice has many hebenets. It is good or digetract illnesses. It can stimuladigestion and assimilation onutrients in the small intestin

Boyenberry

Boysenberry juice has agentle natural laxative actioon your bowels. When youconstipation is mild, this juicwill help move things in youcolon.

Blackberrie

Mix 1 cup o distilled waterand 1 cup o blackberries.

Drink this rst thing in themorning to promote peristamovement. Regularly drinkthis will regularize moveme

Blackberries are also high ivitamin C.

Cherrie

Eat resh cherries throughouday or drink three 8 oz glao cherry juice during the da

Cherries are high inantioxidants, ber, potassiuand many other minerals,which are eective inneutralizing body acid.Cherries contain vitamins B-B-2, olic acid and niacin.

Cherries also have laxativeeects and can start peristaaction.

Elderberry Juice

This can be used to help redthe symptoms o colds, fu,and diabetes. It also helps relieve constipation, diarrheand hemorrhoids. Drink 1 glasses each day. Increasequantity i necessary.

aPPle Juice, figS

anD raiSinS

Here’s a home remedy using applejuice with other ruit. Take it the rstthing in the morning beore breakast.

In a blender, put in a cup o reshapple juice. Add equal amounts odry or resh gs and raisins and asmall organic apple. According tohow sweet you want it to be, you’llneed to experiment a little with theamount o gs and raisins. Get aconsistency that is not too thick. Adda little more apple juice i needed.

Try this or a ew days until youstart to get some relie rom yourconstipation.

oat Milk With fig or

Prune Juice

Warm 8 oz o oat milk and add theollowing:

* 3 oz o g juice or prune juice* two droppers ull o licorice extract

Or, you can mix one glass o 50%g juice and 50% prune juice. Drinkthis rst thing in the morning.

Need natural ways to get your bowels moving?Try these ruit juice combos

ConsTiPaTion

for fighTing

juiCes

Healthy E

sacreded



a ull body detoxication doesn’t have to be complicated.Herbal detoxication is one o the simplest methods around.Together with combining essential herbs in your diet duringthe detoxication process, it is also recommended to digest

healthy, green vegetables along the way.

Like any other detoxication system, an herbal detoxication willhelp the body get rid o any toxins that are in the system. It will not onlyocus on cleaning the colon and liver, but it will also fush out the kidneysas well. There are a whole host o benets rom perorming an herbaldetoxication every month, but many people do combine the herbal detoxsystem with other types o detoxication systems that they know.

hoW often ShoulD you unDergo a Detox

anD What you neeD

Many people choose to go two to three days on the detoxication diet;however, it is only necessary to complete one ull day, a twenty-our hour

period, on the detoxication, at least twice a month. This is mainly becauseyour body will benet rom everything that you digest the rst day and thesecond day is not necessary.

Most o the ingredients that one will want to consume during anherbal detoxication are cayenne pepper, garlic, primrose oil, fax seed,parsley, and even cinnamon. The other oods that need to combine theseingredients, though, include juices as well as pure and raw soups andvegetables.

The best and perhaps most important thing that one could do is to keepcertain detoxication ingredients in the house so that a process can bedone anytime that is needed.

#1: Garlic, Cayenne Pepper, Cinnamon, and Ginger

These can all be added to an herbal tea in order to be consumed. I onedoesn't have some hot tea to serve along with these herbs, then they can

always be added to a glass o water to drink.#2: Freh Fruit and Vegetable

While perorming a detoxication process o the body the mostimportant things to be drinking while on a diet are raw and pureedvegetables and ruit.

#3: Vegetable Broth and soup

Vegetable broth is one o the most essential ingredients duringdetoxication.

natural reMeDieS for cleanSing your

BoDy

There are simple detoxication steps that will help strengthen the body'srst line o deenses against invading pathogens and bacterial diseases.

These are only some o the benets rom perorming a natural cleanse

on the body, though. A healthier immune system, heightening o the vesenses, and a eeling like no other are some o the other benets that goalong with the detoxication o the body. Here are some simple solutionsto the paths that can lead to all o these natural and great eelings in thebody:

Natural Detoxifcation Remedy #1: Water Infltration

In this method, water is the only thing that one is able to ingest ora period o 24 hours. This will ensure enough time so that the colon iscleansed and so that the rest o the areas o the body can be cleansedalso.

Natural Detoxifcation Remedy #2: Juice Infltration

Just as water is the only thing that must be ingested during the waterinltration, the same goes or raw juice inltration. However, during thistype o natural body detoxication one is allowed to combine water. Aglass o barley juice that's combined with parsley, spinach, and reshpineapple is best recommended.

Natural Detoxifcation Remedy #3: sauna and skin Bruhing

Everyone may be amiliar with using a sauna in their house or their localgym, but what about skin brushing? Just as you would take a washragto your skin during a shower, so should you take a dry washrag to everypart o your body beore you jump into the sauna. Brushing your skin willnot only help relieve your body o dead cells, but it will also get rid o thetoxins. Also, whatever the skin brushing method does not take care o, thesauna denitely will cure.

SiMPle StePS to a coMPlete BoDy

Detoxification

Find the Right sytem or You

Cleansing your body involves more than fushing outyour colon—it’s eating healthy, making sure your

pantry is stocked with the right ingredients, and givingyour body a rest rom your usual diet

deToxifying

naTurally

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I this is your rst detox then you will certainly want to start out lightly

by making a good combination o all the above-mentioned ingredientstogether. As you continue the detoxication system every month, though,then you can work your way up so as to not shock your body's system.

Conider your Condition

One o the reasons that many people eel they need a bodydetoxication or is because they are ill in some way or another.However, one must think about their current health situation beorethey embark on a detox journey. For example, i one has just beendiagnosed with cancer then a total body detoxication plan may notbe the best course o action to take. On the other hand, an ailment roma simple cold bacteria or infuenza certainly warrants the use o bodydetoxication in order or the disease and bacteria to be gone rom thebody's systems.

Prepare or a Cleaner Body

Just as there are preparations that are made or various other activitiesthat we do with our bodies, such as a workout at the gym, so should weprepare our bodies and minds or the detoxication system. In otherwords, detoxiying our bodies can take a tolli we don't prepare ourselves. Two goodways to do something like this is throughthe use o meditation and yoga. Thesetwo exercises can be combined to not onlystrengthen our bodies or the detoxicationwe are about to complete, but we will bementally prepared as well.

Uing a Detoxifcation Maage

There are actually types o massages that are known as "detoxicationmassages," and the goal o these massages are to not only rid the bodyo certain oreign substances and invading pathogens that make you sick,

but it is also meant to strengthen the muscles. This massage can either becombined with a rigorous detox diet in order to provide a double benet,however, it can also be used alone.

There are several goals o the massage therapy but the one main goal the relaxation o the muscles. It is believed that the body will enable itselto get rid o toxins throughout the body i its muscles are relaxed properlyWhen the muscles are relaxed not only will the body be able to get rid o

invading pathogens sooner, but the body will also be able to recognizebad substances and automatically get rid o them.

Another way that detoxication massages work is to strengthen the minand de-stress an individual. Considering that humans are much more proto getting sick when they are stressed an exhausted, the detoxicationmassage will instantly change all o that.

alternativeS to Detoxification MethoDS

Aromatherapy

This alternative detoxication method is already used by very manypeople throughout the world, and it is a very old practice that has recentlbeen popular in Western society and the United States. The principle oaromatherapy, though, rests on the act that breathing in vapors and scenthrough certain aromas will help the body rid itsel o the toxins. Some othe aromatherapy can be used while giving yoursel a hot bath or showerI taking a bath then the oils and vapors can be added directly to thewater that you're soaking in. People believe that the toxins in the body wleave once the water, vapors, and oils are soaked into the skin, as well abreathed in through the nose.

Acupuncture

Just like aromatherapy, acupuncture was used in Eastern societies manycenturies ago. Acupuncture can be used as an alternative to detoxicationbecause it is believed that the needles that are placed in the skin havesomething to do with the pressure points on the body. These pressurepoints, though, the pressure o the needles, will be able to relax anddetoxiy the body. There are all sorts o people who perorm acupunctureon a regular basis, and many people contend that acupuncture is anexcellent alternative to drinking natural juices, soups, and other rawvegetables or a whole week, which is what many detoxication methodsrequire.

Healthy Diet

Among other things, studies have shown that people who engage inhealthy diets will be healthier than others across the board.Putting yoursel on a healthy diet will limit your need toperorm detoxication methods as regularly than otherpeople who don’t.



a

ccording to recent polls, 40million Americans may havechronic insomnia, with problemsrelated to alling asleep and

staying asleep or waking up to early in themornings. In act, more than 100 millionAmericans do not get a ull seven to eight hourssleep every night. Last year over 26 millionprescriptions were written to help Americanssleep. Prescription drugs can have side eects,in most cases the dosage need to be increasedto get a ull night sleep, making peopleaddicted to them.

The natural route is always the better way.By stimulating the production o melatonin,a hormone secreted rom the pineal glandand only released in darkness during sleep inhealthy people, you may get the amount andquality o sleep you so desire.

Unortunately melatonin declines as we ageand supplementation might be needed to helpbring back normal sleep at night. It is alsobelieved to play a role in anti aging, as well as

helping with jet lag and insomnia.Since the mid-1990s, melatonin sleep aid

supplements were sold over the counter, andhave become increasingly popular among thosewho are requently jet lagged and those withmild sleep disorders. Most people who takethese supplements report a decreased amounto time required to all asleep, and increasednumber o sleeping hours and daytimealertness. Others also report waking up eelingrereshed and ull o energy.

But caution is well advised with usingmelatonin as a supplement, given how powerulits eects are.

Who can take it, Who

can’t

People who should not take melatonin supple-ments are:

children

pregnant women

breasteeding mothers

couples trying to conceive

people with serious allergies

HIV and cancer patients

Only small doses o melatonin are neededto create improvements, thus precaution mustbe exercised. Dr. Kenneth Cooper o AdvancedNutritional Therapies says that dosages as

This hormone has been touted as promoting a good sleep, but it’snot the only solution. Know your choices

The Pros and ConsMelaTonin:

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12 tips fOr sOund sleep

1. Drink a cup o chamomile tea. Chamois an herb that people have been using orcenturies. It is known to promote sleep andother ailments like upset stomach.

2. Avoid any strenuous exercise three houbeore bed. Exercising and engaging in inphysical activities a couple o hours beoreto sleep may increase the adrenaline levelbody and cause sleep disruptions.

3. Eat potatoes, whether still warm or at rotemperature, beore going to bed. Potatoecomplex carbohydrates that are recommento be consumed just beore going to bed onatural, restul sleep.

4. Drink a mug o hot milk with honey. Micontains high levels o melatonin while hosaid to have sleep-inducing properties andact as a sedative.

5. Minimize naps. Naps are usuallyrecommended to be not over one hour becnapping too much may disrupt sleep durinnight.

6. Doze, rest and meditate. Meditation is practice where one ocuses on a certain soobject, or thought. Visualization, breathingand controlled body movements all make the health-giving practice o meditation. Mclinical studies suggest that this activity acrelieves stress and promotes relaxation.

7. Avoid stimulants such as tea and coeethe evening. These drinks are high in caea substance that is known to decrease abi

to sleep. For some, caeine may also incanxiety and nervousness at high doses.

8. Take magnesium supplements. Doses o250 milligrams may induce sleep. Consummagnesium-rich oods like kelp, wheat braalmonds, and cashew nuts may help promsound sleep.

9. Maintain evening rituals. Reading, sewplaying card games, and other activities olikes to do should be done beore going toHealth experts suggest that any activity tharitually done beore going to bed helps sigbody that sleeping time is coming up.

10. Find out i you have sleep apnea. Sleeapnea is a sleep condition in which breathstops or a ew seconds during sleep. Thiscondition is one o the causes o daytimesleepiness.

11. Take the amino acid supplements callegaba. This kind o amino acid inducesrelaxation and promotes sound sleep.

12. Use white noise. Boxes are available produce what is called “White Noise”. It ithis kind o noise that may aid individuals are having diculty in their sleep.

small as 2 to 3 mg only, or example, arerecommended or some people sueringinsomnia.

One o the problems with melatonin is thatmost o the studies regarding it were done on

animals, like rats, and not humans. Animalstudies are used by the scientic community toindicate whether a substance has promise, andcan yield valuable results even though they areethically reprehensible and other alternativesexist. One such study was done at the Universityo Texas Health Science Center.

While it was unded by a grant rom theCaliornia Walnut Industry, these scientists wereable to establish not only that walnuts containedmelatonin, but that it was able to be absorbed--at least by rats. Taking o rom the logic thatmelatonin rom walnuts can be also absorbedby humans, the amount o walnuts a human willhave to consume to acquire the same benets isstill not established. Still, using ood as a source

o melatonin is a good option given that it ismuch saer, particularly i suering rom seriousillnesses.

University o Texas scientists also oundthat melatonin had an antioxidant eect.Antioxidants protect our cells rom damage byoxidation. Antioxidants slow down the agingprocess, and interestingly, melatonin levels otendecrease with age.

Doctors rom the University o Texas HealthScience Center believe it can protect the centralnervous system as well as the body generallyrom ree radicals. He also thinks melatonin canincrease the body's own production o anotherantioxidant, glutathione peroxidase.

other oPtionS to getting

SounD SleeP

Try to get to bed at the same time everynight, as your body runs on an internal clock. Aregular bedtime routine is good practice even iyou aren’t tired; try to lay down maybe read abook or listen to some relaxing music.

Liestyle choices will aect your sleepas well such as smoking, illicit drug andpharmaceuticals use, alcohol and caeine.

Next, a combination o herbs and vitaminscan help naturally relax the body and mind tohelp one get better sleep all night long. Greentea, or one, is an herb that is loaded with theamino acid l-Theanine. Studies have shownl-Theanine to can help calm the brain.

Other benecial vitamins and herbs are asollows:

5-HTP: helps promote healthy sleep, aprecursor to serotonin, vital or moodregulation and sleep.

Ashwagandha: an adaptogenic herb to help

combat stress.

B Complex: good or ghting stress andmaintaining a healthy nervous system.

Chamomile: an anti-anxiety herb, good orADD, insomnia and stress.

Catnip: a calming herb, used to help yousleep with out aecting you the next day.

Hops: primarily used or treatment o anxietyand insomnia or thousands o years.

Lemon balm: Primarily used or ADD,insomnia, stress, and irritable bowelsyndrome.

Magnesium: helps relax muscles and is a

good or relaxing the mind.Skullcap: used in the past primarily as acalmative and a digestive aid, and is knownor its calming eects.

Valerian: a tranquilizer and calming herbuseul or disorders such as restlessness,nervousness, insomnia, hysteria, andheadaches.

O course, please consult your health carephysician beore embarking or discontinuingmedication or introducing herbs into your diet iyou are currently on medication or sleep.



nutrition used to be something like: “eat resh ood and stayaway rom potato chips”… now we are told beware osomething called “ree radicals” in the body.

These ree-roaming radicals have the potential to attackthe body, primarily in the orm o cancer. Antioxidants ght back.

What exactly is an antioxidant and why is it important? A nutrition planthat includes antioxidants can assist in staving o the potential or acuteillness due to ree radicals.

Drinks such as coee and tea oten have a certain amount oantioxidants, but it is resh ruit that is especially rich in antioxidants. Fruit,o course, remains high on the list o recommended oods by the U.S.D.A.,but it may surprise you to know that extra virgin olive oil as part o abalanced diet can provide as much antioxidant as a piece o ruit.

The health benets o olive oil remain a delightul discovery or many.It’s not oten something that adds signicant good taste to a gourmet mealand can also be an extremely healthy choice.

A diet that is lean in saturated ats (red meat) balanced with a healthydose o atty acids has pointed to a number o health benets. Most o theatty acids that your body may need can be ound in extra virgin olive oil.

The health benets o olive oil extend to the reduction o LDL (badcholesterol) while increasing the amount o HDL (good cholesterol).

Scientific Proof

The University o Barcelona conducted a controlled study that ollowed16 individuals that were advised to rerain rom certain oods thatcontained phenols (an antioxidant designed to attack ree radicals). Aterabstaining or our days the test group was given extra virgin olive oil todetermine i this alone could increase the levels o phenol in the body.

50ml o olive oil was provided to test subjects while they rerained rom

things like butter, nuts, eggs and margarine. Ater the rst day the totalintake o olive oil was cut in hal. One week later, blood samples indicatedelevated amounts o the antioxidants vitamin E and phenols. Oleic acidand monounsaturated atty acids were also seen at higher levels – bothacids are indicative o lower LDL (bad cholesterol) oxidation.

Some researchers believe that the health benets o olive oil may still beuntapped, and many have indicated regular ingestion o olive oil may beone o the best kept health secrets available.

Beyond its antioxidant properties, extra virgin olive oil has providedsignicant data to indicate it may also lower blood pressure, reduce therisk o heart disease and aid in the ght against colon cancer, specically.

The consumption o olive oil has also been shown to stimulate bonegrowth and calcium absorption. Tests show that the oil helps preventcancer, diabetes, and skin aging.

This oil, popularly associated with gourmet meals, reducesLDL while increasing HDL—and makes or a good skin

and hair treat too!

healThy inside-ouT wiTholive oil

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KeTTleBells and

a ter 14 years as a successulchiropractor, I have to admit thatkettlebells initially intimidatedme--until I needed them or my

own injury.

the Doctor BecoMeS a

Patient

Growing up I was always extremely athleticin high school and college. As an athlete anda doctor I never experienced any problemswith back pain--until about 5 years ago. Iwas adjusting a very large male patient (6’3”300lbs), something I never had a problemwith in the past because o my use o propertechniques.

Somehow this time was dierent. Theresulting wave o resistance immediatelyreverberated through my entire spine. At thatmoment I knew I was injured.

I did everything I tell my injured patientsto do. I stretched, iced, went or massage,received chiropractic care, physical therapy,and acupuncture treatments. Being in thehealthcare proession, the treatment I receivedwas the best available. At times I was in theoces o other providers ve to six times perweek.

fruStration With

traDitional MethoDS

The treatments kept my back unctioningso that I could do my job but the repair andhealing o my body did not progress. I Isneezed it would throw my back into spasms.I I slept wrong I would have to wear a backsupport or a week. This was more than painand inconvenience--my very livelihood was atstake!

Two years into this constant pain I knewI had to try something dierent. I hired apersonal trainer (a ormer N.F.L. player) who

I hoped would whip me into shape. Ater 6months, although I gained arm and leg strength,my body did not tone up the way I expectedand my back pain did not improve. In act itgot worse. There would be times when I wouldspend hal an hour on the treadmill in theevening and not be able to get out o bed thenext morning.

iMPreSSing a SkePtic

About this time I came across a book titledBeyond Stretching, by Pavel Tsatsouline. Therewas something dierent here. There werestretches in this book that I had never seenbeore. Even my physical therapy associates

were impressed with this new and cutting-edgematerial. I had a eeling that Pavel could helpme with my back, and hoped this might be theanswer to restore my health and the uture o mypractice.

Fortunately I live close to Seattle becauseat that time Pavel was visiting the city twiceeach year. I took his stretching, strengtheningand abdominal class. I was impressed-- notsomething easily accomplished because I dobody work mysel, but also because I hadexperienced so many disappointments.

Ater attending Pavel’s classes my stretchingimproved and my pain was decreasing. In

act, I was so impressed that I encouraged allo my patients and colleagues to attend Pavel’sseminars.

When Pavel witnessed my third trek toSeattle with patients in tow, he was impressedwith my commitment and suggested that I trainwith kettlebells--round cast-iron weights, likecannonballs with handles. He even implied thatI should become certied as a kettlebell trainerto assist my patients. I ended up purchasinga kettlebell, but picked it up maybe ve timesbeore it began to gather dust at home. I was soout o shape that I would get winded swingingthe kettlebell only 20 times. Being an athlete, Ithink it hurt my ego more than anything else!

A chiropractor discovers “the best tool” to improve back strength andoverall health

By Dr. Wendy Schauer

a winning CoMBinaTion!ChiroPraCTiC PraCTiCe

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one DeMonStration MakeS

all the Difference

Then in October 2004 I was ortunateenough to attend another one o Pavel’sstretching and strengthening seminars thatincluded a quick kettlebell demonstration. Oneo the people who spoke was Dave Werner,RKC. He related his experience with severe

lower back pain, nerve damage in his leg, andusing a cane to walk.

I couldn’t believe it ñ this man had recoveredand looked like an Olympic athlete! Right thenI knew I had to give kettlebells another chance.I not only needed to try them or mysel, but orthe benet o all my patients that were in thesame predicament as me.

I hired Dave to show me what to do, andone month into my training I sneezed -- andhad no pain! For almost ve years I had beenin pain rom the slightest movement, and aterone month o training with kettlebells I wasable to sneeze and not have pain. That maynot seem like much to you, but or me it was amiracle. I started training harder and signed

up or the April 2005 RKC. People must havethought I was crazy because I hadn’t exercisedin well over a year due to my pain and now Iwanted to go and subject mysel to three dayso Russian boot camp!

The more I trained in preparation or the RKCthe more my tness improved, and my backpain quickly became a thing o the past. I madeit to the RKC and survived --believe me, I hadlots o sore muscles, but never a twinge in mylower back. I had been given my lie back!

Sharing the Secret

When I returned rom the training I soonbegan working with one o my worst backinjury patients. The type o patient I see hasextreme back pain and most o them have suchpoor body mechanics and muscle tone that they

can't even do a squat correctly. They’re araidto move their body, believing they can preventspasms by not moving, so I start them outslowly. This particular patient had constant painand couldn’t do even simple household choressuch as vacuuming or cleaning dishes.

I started her out with the 4 kg bell, doingsquats and swings in ve sets o 5 reps each.I you’ve ever lited the 4 kg bell, it weighsalmost nothing, but it was heavy enough orher body and started improving her strength.We continued her chiropractic adjustmentstwice per week to control her pain and preventspasms. Ater three weeks I introduced an 8 kgbell or one o the ve sets, and her spine wasstarting to hold so I reduced her oce visits to

once per week. I have been training her nowor ve weeks and she has only minimal pain.She recently vacuumed her whole house withoutassistance ñ something she had not done inthree years. You’ve never seen someone soexcited about being able to vacuum the foor!

Ater another two weeks, I added a gureeight with the 8kg bell to expand her rangeo motion. It’s important or those with chronicback pain to expand their abilities so they don’tgive in to the ear o triggering a back spasm.Kettlebells allow this incremental increase, andit builds condence in patients like nothing I’veseen beore.

kettleBellS--the MiSSing

ingreDient?

I’ve seen the kettlebell workout help oneo my associates with his asthma. Anothereliminated her wrist and knee pain ater 6weeks o doing kettlebells. Like me, she was

very worried about her career as a chiropractobecause her wrists kept giving out. Now she isstronger and more condent that she can do hejob or years to come.

I’m still amazed at the improvement in backstability that comes with kettlebell training. I eelike a kid again! I can honestly say I am in thebest shape o my lie ñ ater only 8 months! Inow work a ull day in my practice and thentrain people with kettlebells one-on-one and ingroups our to ve nights a week.

I now believe kettlebells to be the single mosimportant tool that can be added to a recoverytraining schedule. There are too many peopleout there who cannot enjoy lie, who are mere

existing because o their back pain. Theirabdominals and back muscles are so weak rorepeated spasms that they all apart with anyactivity. I believe all o them can be helped witkettlebells.

It’s important to start slowly, primarilybecause o the weakness and lost muscle tonethat develops rom repeated muscle spasms, bualso because o the mental block created by thear o pain. Kettlebells allow you to do this. Iknow, because I’ve been there. But at 39 yearsold I now eel better than I did in my 20s, andcan’t wait to see how I will be a year rom nowThank you Pavel or giving me my lie back!



Proponents o the raw ood diet believe in the benets ounprocessed and uncooked plant oods. When ood iscooked above 116 degrees Fahrenheit, the enzymes in theood are destroyed, diminishing its qualities or the body to

ully absorb its nutritional value.

What do you gain when subsisting on a raw ood diet?Increased energy, improved skin, better digestion, weight loss, andreduced risk o heart disease. Amazing!

Ingredient:1 peeled, deseeded avocado

Raw honey, ½ a cup

4 dates soaked in water

Vanilla essence, 2 tsp

Cinnamon, 1 tsp

Nutmeg, ¼ tspGinger, ½ a tsp

Celtic sea salt, 1 tsp

Raw macadamia nuts soaked and drained, 1 cu

4 cups o peeled pumpkin, raw

Organic raisins, 1 cup

Psyllium, 1 tsp

Washed, soaked, drained and dehydratedpumpkin seeds, ½ cup

Procedure:1) Place the honey, dates, avocado, vanilla,cinnamon, ginger, macadamia nuts, nutmeg, saand water into the blender and blend till you ge

a smooth paste.

2) Next, put the pumpkin in and blend until thepaste is smooth. Add the Psyllium and then blenwell. 3) Set this mixture aside or 10 minutes anthen blend well. Pour in the raisins.

4) Pour the mixture on top o the piecrust and toit with pumpkin seeds.

This raw ood diet recipe or this classic dish is lip-smackingly

good and super stocked with benets

PiePuMPKin

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Sacred Eden August2010