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he 12 Master PrinciplesThe 8 Gifts and the 4 Poisonsrepresent the key to creating an extraordinary base of health, vitality, and energy. Most of these principles are things you are already doing. This program is about how to maximize your body and mind to achieve optimum levels of health, while these principles will not take you any additional time, they will allow you to be more effective and therefore produce a greater quality return.
/ /
"
4. Alkalinity
3. Essential Oils
NOTES
Giftl
"Improper breathing is a common cause of ill health. If I had to limit my advice on healthier living to just one tip, it would be simply to learn how to breathe correctly. There is no single more powerfulor more simpledaily practice to further your health and well being than breathwork."
By working against the constant gravitational pressure while bouncing, you resist the earth's pull. Gravity becomes a force for the good of your entire body. Rebounding will let you improve the working of your heart muscle by improving the tone and quality of the muscle itself and by increasing the coordination of the fibers as they wring blood out of the heart during each beat. HI It provides the stimulus for a free-flowing lymphatic drainage system, which helps rid your body of toxins, cancer cells, wastes, trapped protein, bacteria, viruses, and other waste the cells cast off. V When you are rebounding, you are flooding the cells with oxygen. This enables * them to convert glucose into ATP and also into glycogen. Thus, rebounding can actually increase your ability to convert glucose into glycogen. Further, it may be possible to train your body (through consistent lymphasizing) to store this glycogen and have it released when you need it for a sudden burst of energy.
SOMETHING TO THINKABOUT . . .
The G-force (gravity) at the top of the bounce is eliminated and the body becomes weightless for a fraction of a second. At the bottom of the bounce, the G-force suddenly doubles over what is ordinary gravity on earth, and internal organs arc put under pressure. Their cellular stimulation is increased accordingly so that waste materials within cells get squeezed out. The lymphatics carry the waste away to be disposed of through the urinary tract and other excretory mechanisms.
THE POWER OF
Gift 2
ater is an essential and major component of all living matter. It is the largest single component of the bodv:_OurJmiins are 76% water, our lungs are 90% water, our blood is 84% waterTandblood plasma is 98% water. Critical processes such as digestion, circulation, and excretion cannot occur without it. It carries nutrients to all vital body substances, plays a crucial role in maintaining body temperature, and serves as building material for growth and repair of the body.
Q: What is the most important element to health? A: Oxygen. Without it, we would die within minutes. Q: How long can your body survive without air? How long can your body survive without food? How long can your body survive without water intake? A: The second most important element in our health is water. An adult can live several weeks without food, but no more than about 10 days without water. Your body can only lose about 10% of its water and still survive.
JOU
OF FINE DINING
We Jr.
2/.
^ SO '//>
1 Ground Beef Pizza 1 McDonald's Big Mac 1 Roast Duck 3 Bowls Cold Cereal with Low-Fat Milk 3 Pears 3 Cantaloupes 1 Plate of Pasta 1 Bag of "TheaterStyle" Popcorn 2 Twinkies 10 Sodas 1 Ham Sandwich
Look at your list of everything that has passed your lips in the past 24 hours. What percentage of your diet is made up of water-rich foods?
EVERY TIME YOU REACH FOR FOOD, ASKYOURSELF, "WILL THIS CLEANSE ME ... OR CLOG ME?"
SUMMARY:
At least 70% of your diet should consist of water-rich foods. This allows your body to cleanse itself. Failing to consume this percentage of water means you are clogging your body, not cleansing it. A typical dietin America, Europe, Asia, Australia, etc.consisting of only 15% water-rich foods, is suicide!
OS
"Water is the mother of the vine, the nurse of the fountain of fecundity, the adomer and refresher of the taortt." CHARLES MACKAY, THE DIONYSIA
Nuts H Soda Crackers H Dry Cereal H White Sugar Oils KV What are some foods that you enjoy that have a high water content?
5% 4% 4%
trace
THE POWER OF
Gifts
his step is about the power of fat. We live in a society where we are constantly bombarded with messages from the media and with products attempting to eliminate all fat from our diets. There are no-fat cookies, cakes, breads, crackers, pastas, salad dressings, chips, cereal bars, and the list goes on and on. What few people realize, however, is that completely eliminating fat from your diet is the worst thing you can do! The truth is that fats are very important to our diets and overall health; the secret is to know which fats are healthy and which fats will kill^Essential fatty acids are healthy or healing fatsevery cell in your body requires them to function, particularly your brain, which is made up of 60% fat. These good fats consist of the essential fatty acids: Ornegaj and Omega 6. Your body must consume these fats to survive. Without them the lipid membrane around your cells starts to break down.
2 : 4
In the cardiovascular system fatty acids arc required to % triglycerides, make platelets less sticky, and lowerjjlgod press 9 Fatty acids elevate mood, lift depression, and improve ourjtability tn deal with stress. High stress levels promote high blood pressure, water retention, inflammation, and blood clot formation. 9 Fatty acids stabilize the heartbeat, preventing heartbeat abnormalities (arrhythmia) that can lead to cardiac arrest.
| J | Overweight people and animals benefit from fatty acids because their kidneys expel excess water. V In the immune system, essential fatty acids protect DNA from damage. Although it is not a cure for cancer, essential fatty acids benefit people and animals with cancer. Fats provide _ nutritional support for cardiovascular and immune systems. Sufferers of osteoarthritis and rheumatoid arthritis report decreased inflammation. UJJ Essential fatty acids are involved in transporiingjninerals thrpugh_the_bpdy Q The brain does not Junction without essential fatty acids.. H Research indicates that an unborn child draws from its mother's body substantial amounts of the essential fats required to build its brain.
3s to 6s.
The best way to take Udo's Oil is directly from a shot glass, or by putting on your salad, or on top of other foods after they are prepared. Never heat Udo's Oil and always keep it refrigerated. Udos Choice Ultimate Oil Blend is available at most health food stores in the refrigerated section, www.udoerasmus.com.
SUGGESTED AMOUNT: TAKE 1 TABLESPOON PER 50 POUNDS OF BODY WEIGHT EACH DAY. FOR EXAMPLE, IF YOU WEIGH 150 POUNDS YOU SHOULD TAKE 3 TABLESPOONS PER DAY.
Gift 4
his program is about energy: the vital force within each of us that allows us to maximize our capacity as human beings. At the same time, when we get out of balance, and our energy is depleted, we experience all kinds of problems such as stress, fatigue, depression, and disease. Balanced body chemistry and maintaining a proper ratio between acid and alkaline foods in your diet are of vital importance to maintaining your health. In fact, too much acidity in the body's tissues is the cause of many types of health changes ranging from lethargy and fatigue, to obesity, and ultimately to much bigger health challenges and disease. One of the highest priorities of your body is to make sure that the alkalinity throughout your body remains at a level supporting cellular life. At a fundamental level, the regulatory mechanisms such as breathing, circulation, digestion, and hormonal production balance the pH level in the body by removing acid residues from body tissues. If the pH deviates too far to the acidic or the alkaline side, cells become poisoned by their own toxic waste and die.
THE PH SCALE:
This is a measure of how acidic or alkaline a substance is. The initials pH stand for "Potential of Hydrogen." Acids have pH values under 7, and alkalis have pH values over 7. If a substance has a pH value of 7, it is neutral-neither acidic or alkaline.
Different tissues of the body need to maintain different levels of pH to sustain life. The blood and most tissues should be slightly alkaline, whereas urine, saliva, and the digestive tract should be slightly acidic. In fact, the blood can only support very minor fluctuations in its pH level and still sustain life. Most important, however, is the body's alkaline reserve: an excess of alkali (comprised of elements such as sodium bicarbonate) that is stored until it's needed to neutralize excess acid in the body. If the body becomes too acidic, or depletes its alkaline reserves, then the cells begin to weaken and break down, and body functions become compromised.
Consequences of this include premature aging, eyesignt~an31nernbry problems, wrinkles, age spots, poor hormone regulation, etc. I When blood plasma becomes more acidic, it acts as a chemical irritant that slowly attacks and eats away at the smooth muscle tissues of the inner walls of arteries and veins, weakening the structural composition and creating irregular blood pressure. I It becomes more difficult to control high blood pressure due to the increased workload on the heart. I Acidosis disrupts general lipid and fatty acid metabolism, leading to neurological problems and hormone imbalances within the endocrine system, leading to increased potential for urinary problems and infections. 1 Acid increases the likelihood of cellular mutations. I Proper electrolyte activity is impaired by an overly acidic body environment. I The body has decreased access to energy reserves due to inhibition of efficient cellular and body metabolism. I An acidic pH allows the binding of cholesterol to heavy metals and other cellular debris, increasing the rate at which plaque builds up in the vascular network. UNLEASH THE POWER WITHIN
Experiment and have fun. There are a. lot of great recipe books you can find at your local health food store. Or, just experiment with different flavors and textures on your own.
n Enzymes: Wheatgrass contains a lot of enzymes and also stimulates the body to produce its own natural enzymes. n Wheatgrass .stimulates peristalsis and supports thyroid functioning.
Gifts
he term "aerobic" means, literally, "with oxygen" and refers to moderate exercise sustained over a period of time. Your aerobic system gives you your endurance, and it encompasses the heart, lungs, blood vessels, and aerobic muscles. If you condition your metabolism to operate aerobically, and supply it with proper diet and exercise, you burn fat as your primary fuel. "Anaerobic," on the other hand, means "without oxygen," and refers to exercises that produce short bursts of power. Anaerobic exercise burns glycogen as its primary fuel, while causing the body to store fat. The body's chemical response to a workout, not the workout itself, determines whether or not it is aerobic or anaerobic. The level of intensityone's heart rate is a major factor in determining whether the particular exercise is aerobic or anaerobic. At lower heart rates, walking, skiing, biking, swimming, and dancing are good examples of aerobic exercise. The previous examples at a high heart rate or an activity such as weight lifting are examples of anaerobic exercises as they require intense stop and start exertion. T -aM<:*a ogrthteafy WK-S -ftk.
ORGANIZING PRINCIPLES
Anaerobic exercise builds muscle. Aerobic exercise builds health.
You are 35-years-old. Subtract 35 from 220 to determine your maximum heart rate; 185.
220
- 35 years old
AEROBIC RANGE
150-160 49-159 48-158 47-157 46-156 45-155 44-154 43-153 42-152 41 -151 40 -1 50 39-149 38-148 37-147
OC
9 8 7 6 5 4 3 2 1 0
To calculate your ideal warm-up and cool-down heart rate, multiply your maximum heart rate x 60. This equals your aerobic warm-up and cool-down heart rate.
99 - 09 98 - 08 97 - 07
9 6 - 06
- 35 145
00
-llf-
years old optimum heart rate for aerobic training, after 15 minutes of warm-up (see Step No. 1 of this section for more detail).
ItO
35-145 34-144 33 -143 32-142 31-141 30-140 29-139 28-138 27-137 26-136 25-135 24-134 23-133 22-132 21-131 20-130 9-129 8-128 7-127 6-126 5-125 4-124 3-123 2-122 1 -121 0-120
95 - 05 94 - 04 93 - 03 92 - 02 91 - 01 90 - 00 89 - 99
88-98
145 - 10 135
Subtract 10 more points if you are recovering from a major illness or are on medication.
87 - 97 86 - 96 85 - 95 84 - 94 83 - 93 82 - 92 81 - 91 80 - 90 79 - 89 78 - 88 77 - 87 76 - 86 75 - 85 74 - 84 73 - 83 72 - 82 71 - 81 70 - 80
Subtract 5 points if you have not exercised before, you have an injury, you are gearing down in your training, or you often get colds, or the flu, or have allergies.
145 0_ If you have been exercising for up to two years without any real problems, 145 and have not had colds or flu more than once or twice per year, keep your score the same. '45 5_
150
Add 5 points if you have been exercising for more than two years without problems and making progress in competition without injury.
THE POWER OF
Gift 6
hough we are conscious of what goes into our mouths, we sometimes don't consider the meaning or purpose behind that action. To understand maximum nourishment, we must first digest why we hope to achieve it why must we strive for optimal nutrition? What will happen if we don't consume the right foods, take in the proper nutrients? To understand what's at the base of nutrition, we must first answer a few fundamental questions.
We want to begin each day with a new slate, feeling refreshed and rejuvenated. Our organs need to be cleansed in order to work efficiently and without detriment. We must also take in cleansing foods to take care of our exterior and maintain our body's surface.
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-Q 0 0 D
FAT
SATURATED MONOUNSATURATED POIYUNSATURATED
CARBOHYDRATES
SUGARS FIBER STARCHES
PROTEIN
ANIMAL PLANT
^^^^
Fats are a concentrated source of energy; aid in the absorption of fat-soluble vitamins; insulate the body; and cushion organs.
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Most carbohydrates, the primary fuel for our bodies, get broken
W
Proteins provide the building blocks of the ceils, also known as ...
Fatty acids, grycerol, cholesterol Fat from foods supply crucial fatty acids, which the Body can't make.
Qjucose The key energy source carbohydrates become glycogen, which is stored in the liver and muscles.
Amino acids (20 total, 10 essential) Help to maintain cells of muscles, tendons, and ligaments. The liver converts amino acids into a form of carbohydrate when glycogen storage nears exhaustion
Our daily goal is to consume the foods that will help serve these functions to their fullest. But our objective isn't to simply feed you with this knowledge we want to nourish and empower your body and mind with information that wiil take you to an optimal level of well-being.
UNLEASH THE POWER WITHIN
PROPERLY
YOUR FOODS.
In order to ensure the best digestion of nutrients, we must know how to effectively combine our foods. Choosing to not intelligently combine your foods will put a strain on your digestive system. Consequences include: Stunted digestion. Food is stopped from being converted into nutrients, thus sacrificing the benefits of the amino acids, vitamins, and minerals of what we consume. Harmful toxins. These poisons tax the cells and tissues of OUT bodies and our organs of elimination. "Food allergies." People often misdiagnose discomfort after meals as food allergies, when what they are truly experiencing is the result of poor combining. More serious illnesses, improper combining for a prolonged period of time could wear down the body and lead to graver issues. However if we do successfully combine, the digestive organs will continue to work as they were intended, and our food can be easily broken down. Furthermore, we expend less energy in digesting our foods, which enables us to absorb more nutrients for energy.
CHEW ON THIS . . .
Proper digestion is corrupted by the use of condiments, vinegar, alcohol, tobacco, soft drinks, tea, coffee, and iced drinks.
(3UiqiUOO 'J3
STATE.
c including the television and
So You CAN
EATMOR
After establishing a healthy diet, you may also choose to begin reducing your caloric intake. Dr. Roy Walford, a proponent of caloric restriction and participant in the Biosphere 2 project, recommended limiting your daily allowance in order to prolong life. According to Walford, a low-fat and low-calorie diet rich in nutrients can add years to your life, and also increase your resistance to disease in the process. For more information, pickupWalford's
Internet. Maintain a tranquil state. Meals should be a calm time to enjoy and appreciate the food and company before you. Have everyone seated and comfortable; make sure the table is set with the proper plates and utensils. Chew your food C1"w1y.i taking in sm^H bit^s
EAT COMFORTABLE
OF FOODS.
Americans have a distorted sense of portion sizes. The typical serving size in a restaurant is not an appropriate amount half the portion will usually do. Or if you cook too much for dinner, save the rest for lunch the next day.
FOODS.
Consistently ingest food that is free of modern pesticides, The 120-Year Diet. antibiotics or growth hormones. Products .Labeled ''organic" have been approved by the USDA, which ensures that farms are meeting government standards (including promoting renewable resources). Though it may have been difficult in the past to buy organic products, they are now ubiquitous. Even your local grocery store likely has a department (maybe even a whole aisle) on all-natural foods. Ideally you have a Whole Foods, Henry's, Wild Oats, Trader Joe's, or other smaller organic chain near you. All of these stores offer fresh and organic options. Another alternative is farmer's markets. The USDA offers a great resource on its Web site to find local markets: www.ams.usda.gov/farmersmarkets/map.htm.
ADD
CARBOHYDRATES
(Concentrated foods) Acorn squash Banana squash
Fats inhibit th<E digestion of protein. If you must have a fat with a protein, eat a mixed vegetable salad. It will offset the inhibiting effect on digestion.
FRUITS
SWEET Bananas Dates Dried fruit MELON Canteiope Honey Dew Watermelon SUB-ACID ACID Blackberry Apple Lemon Cherries Orange Peach
he information featured in the traditional USDA food pyramidthe model widely disseminated in the last few decadesis archaic and unwise. Anchored by carbohydrates (with a recommendation of six to 11 servings), the pyramid also advised two to three servings each of meat and dairyin essence, it is a diagram on how to clog your system. Even the recent revised version, which features several improvements, fails to address the faults of an animal-based diet. Our ideal food pyramid emphasizes a plant-based diet, particularly water-rich foods such as fruits and vegetables. These cleansing foods should constitute the majority of your diet.
vegetables
asparagus, broccoli, carrots, spinach, green bell pepper, celery, cucumber, lettuce, pinach, sprouts, wheatgrass, & fresh herbs
hough we would like to secure the right quantity and quality of nutrients from the foods we eat, sometimes we need other resources to balance out the body's needs. As a result, we utilize supplements to compensate for our diet's deficiencies. These nutrients serve us in many of the same ways food does they help us grow, keep our bodies and minds alert, aid in building up resistance to infections, and much more.
In the Journal of the American Medical Association they explain, 'recent evidence has shown that suboptimal levels of vitamins, even well above those causing deficiency syndromes, are associated with increased risk of chronic diseases including cardiovascular disease, cancer and osteoporosis.' In a clinical commentary, they note that 'a large proportion ofthe^genera^populatiori^has less-than-optimaTintakes oJ^jtmr^ejLa^itumins^e^osing tnemJojscfeas4-dtseasJ^rtsk. In addition, they counsel that, 'it ~~appears prudent for all adults to take vitamin supplements.'
Source: Journal of the American Medical Association Recent Articles in June 2002
THERE ARE MANY SUPPLEMENTS THAT CAN BE VALUABLE TO YOUR LIFE. THEY CAN BE LOOKED AT IN THREE LEVELS: Q CREATE THE BASE: STOP THE POISONING & GIVE YOUR
BODY WHAT IT NEEDS
There are 7 fundamental supplements that you need to incorporate into your regimen in order to create the base on a consistent and daily basis.
CREATE THE BASE: STOP THE POISONING & GIVE YOUR BODY WHAT IT NEEDS
n order to create the base and get healthy you must stop the poisoning and terminate the poor habits you have adopted that are not supporting a vibrant and energetic life. Remember that even though you may not feel ill health is not the absence of disease it is absolutely being at your functional peak. Additionally, in order to ensure that you are in balance and create a strong foundation, you must give your body the fundamentals it needs in the form of supplements.
Q GREENS
An alkalizing resource for the body, the concentrated combination of green vegetables cleanses and revives the body.
Q DIGESTIVE ENZYMES
If we can't assimilate the nutrients, we can get no value from our food. Digestive enzymes enable us to break down food more efficiently. In addition, enzymes can also alleviate symptoms associated with heartburn, irritable bowel syndrome, and other digestive ailments.
Q OILS
Balance out your diet with essential fatty aids. Products such as Udo's Perfect Blend Oil or Krill Oil. We recommend Udo's Perfect Blend Oil and Twin Lab's Krill Essentials both provide natural fatty acids, which revitalize and energize.
CREATE THE BASE:STOP THE POISONING & GIVE YOUR BODY WHAT IT NEEDS
] ACIDOPHILUS
Though our culture has embraced a plethora of anti-bacterial products, we often don't realize the benefit and need for the "good" bacteria these products eliminate. Acidophilus replaces this valuable bacteria, helping us strike the right balance between helpful and hurtful germs in our bodies.
| ANTI-OXIDANTS
We look to vitamins such as C and E to bolster our defense against free radicals, which cause cell damage. These supplements may also aid in the prevention of cancer, heart disease, and other chronic illnesses. I MULTIVITAMINS"ONE-A-DAY" Cooking and processing often kills the nutrients in our food, prompting us to supplement our regimen. Multivitamins offer vital vitamins and minerals we need but can't get from our food supply.
I CONDITION-SPECIFIC SUPPLEMENTS
You may need additional nutraceuticals if you're weight training, or pregnant, for example. Or if you're suffering from arthritis, back pain, or other ailments, there are myriad supplements you can take to ease symptoms.
CREATE THE BASE:STOP THE POISONING & GIVE YOUR BODY WHAT IT NEEDS DIGESTIVE ENZYMES
What Are They?
Digestive enzymes art into nutrients. ial protei olecules that help us break down food particles
ith a strong base in place, you have the resources to deal with challenges and utilize them to grow and become stronger. The solution to ensure lasting and vibrant health and energy is to take the time periodically to cleanse and detoxify your body. Besides creating a base to stop the poisoning, you must also cleanse the poisons that you have already ingested. An overly acidic diet and lifestyle allows micro-organisms (yeasts, molds, funguses, etc.) within your bloodstream to proliferate, all of which produce their own waste (mycotoxins), adding to the toxicity of your system. Therefore, it is ideal to complete JL dietary cleanse at least once or twice per year to remove the pollution in your body. There are several programs that exist, such as our Life Mastery event, which is a week designed to take care of you and to revitalize and rejuvenate your mind, body, and emotions. At the end of the week you will not only feel better and look better, but you will have created tremendous momentum toward transforming five of the most important areas of your life: your physical body, your emotions, your relationships, your finances, and your spirituality. In addition, you can cleanse if the form of using supplements to achieve a clean system. There are many products that can help you achieve this, including the Twin Lab, Shaklee, and the Inner Balance line of supplements. Inner Balance is the same nutritional system that Tony utilizes, which will create extraordinary energy and vitality in your life. The specific cleansing products in the line include the Living Light Pack" and the Life Balance Pack'". (visit TonyRobbins.com to order)
.^
m _
_ -y _^
^y "^
NOTES
Misosoup and spinach and fresh greens with lemon and lime juice and Udo's Choice Perfected Oil Blend
(blend of carrot juice, celery juice, parsley juice, and wheat grass juice)
asmari rice vith sliced vocado and omato with emon juice
Mix of fresh Basma ti rice melons and/or with L roccoli grapefruit and LI uliflow(after 30 days er seasoned of healthful witholive oil ,ind re il sail living and cleansing and and pepper only on an empty stomach)
Vegetable juice {a blend of celery, cucumber, parsley, and spinach) and tomato, cucumber, and avocado salad with olive oil and lemon juice
K,v!-.i.i'i] v'^:Grilled zucchini, peppers, plant sandcauliflower, wich on whole and broccoli wheat focaccia over bread with millet roasted peppers and pesto and tomatospinach soup
Chopped salad (finely chopped romaine lettuce, tomato, cucumber, pine nuts, sundried tomatoes, chopped herbs, olive oil, and basil)
Nicoise salad (tuna, redskinned potatoes, green beans, olives, romaine lettuce with lemon dress-
Soft tortilla fish tacos (halibut, vegetables, guacamole, and tomato salsa)
ing)
Ginger/ carrot soup with zucchini salad (zucchini. red leaf and romaine lettuce, radishes, and onions with flaxseed oil, real salt, and garlic
CHILD'S PLAY
Some yummy and fun ideas for a brown-bag lunch or aftei Mini tortilla rollups with hummus and veggies. Pre-made salad bags of spinach, carrots, cucumbers an Cut-up celery with a iall< >r of almond butter for dipping.
Grilled halibut Grilled salmin pesto sauce on, asparagus. with asparaspinach salad, gus and toma- and lemon to, cucumber, tohi cheeseand avocado cake salad
Curried tofu and vegetables (peppers, carrots, broccoli, cauliflower, onion, garlic, etc.) with wild rice
Cream of broccoli soup (with soy milk) and roasted vegetable wrap
Vegetable fafitas with guac a mole and salsa, gazpacho soup and mixed greens salad with clover sprouts. pine nuts. herbs, roasted peppers, and olive oil
Baked salmon with olive oil, rosemary, salt and pepper, sauteed spinach with garsalad with olive oil and lemon juice
Wonton soup (no egg, no mushrooms), Szechwan shrimp and snap peas
Lentil soup with pita chips and a mixed greens salad (baby greens, flaxseeds, lentil bean sauce (no sprouts, tomamsg) to, cucumber)
Rice or spelt pasta in pesto sauce with cabbage, carrots, and pine nuts, garlic toast, and mixed greens salad with tomato, cucumber, flaxseeds, and
TRY THIS .
Add so foods w
er with a slice of lemon or a bit of mi t. These small touches of Hv e buds and help cleans your body.
NOTES
THE POWER OF ^,
"r
Gift 7
ave you ever had back pain? Or any chronic pain in the body? The human body was designed for motion. One can argue that modern man has come a long way from the days of our ancestors who hunted and gathered and roamed the earth. Yet, with today's technological advances and modern conveniences also comes one huge disadvantage: lack of movement In fact, few of us actually use the full range of motion that the human body was designed for. This gift, the power of structural alignment and maximum strength, is designed to take charge of the motion-powered musculoskeletal system: one of the primary foundations and framework for human health and the systems that support it. When the body gets out of alignment and fails to challenge and build the muscles that support this structure, it paves the way for challenges with balance, metabolism, visual acuity, fertility, and many other fundamental biological processes.
The knees and ankles are aligned with the feel pointed straight forward
he Egoscue Method defines the laws of physical health utilizing customdesigned therapies to reintroduces the laws that will return the body to its natural state of healthfree from pain and limitations.
All of the steps in this ten-step process are personalized to the specific needs of each participant. There are no manipulations or artificial stimulations. The dynamic program becomes a process of transformation in harmony with the body's changes as the laws are applied and reestablished. This personalized program usually extends to eight weeks with a follow-up for reinforcement or the development of a maintenance program.
Egoscue Method Clinic, in San Diego, CA. www.egoscue.com; 800-995-8434 UNLEASH THE POWER WITHIN
onald (Donny) Epstein is a pioneer in mind/body development and his work amazingly bridges dimensions of energy, consciousness and structure. Through practitioners of his work around the world and personally with Donny in group and private retreats, individuals are able to focus on their human development and create evolutionary changes that are real and sustainable. He is the developer of Network Spinal Analysis (NSA), an application developed for use in the chiropractic profession, and Somatic Respiratory Integration (SRI) utilized for self care awakening and connection exercises. He also has an exciting revolutionary application and discipline in development. His methods parallel the triad of physiologyfocus, language and most especially structure. Rather than attempting to correct a "problem" and restore you to a previous state, Donny's technologies help establish new strategies, resources and an internal state of enhanced resourcefulness that has not previously existed. In NSA Care gentle precise touch along the spine cues the brain to create new wellness promoting strategies. Two unique 'waves' develop in the care helping the body suspend the anchors to defense patterns and what appears to be limiting beliefs and structures. New strategies for using energy, resources, information and making more constructive choices are nurtured through repetition and education. Research demonstrates that Network Care is linked to enhanced wellness through the widest range of indicators. It promotes healthier constructive choices and enhances the wellness benefits of other methods such as exercise, diet, meditation and yoga. SRI is a process of checking in with your body's vibrations, and allowing your internal rhythms to instruct, enliven, and heal you. It is a protocol that combines breath, touch and dialogue to put you in touch with your body and instantly change your state. It aims to change the tension system of the body, to shift old ways of behaving and thinking. SRI helps you to check in rather then check out. There are twelve stages, and once a person learns how to do the exercises of the each of the rhythms, they have a powerful system for self-healing and transformation. Epstein is the author of numerous articles, publications and books, including Healing Myths, Healing Magic and The Twelve Stages of Healing. For more information, visit www.wiseworldseminars.com, www.donaldepstein.com or www.associationfornetworkcare.com. UNLEASH THE POWER WITHIN
THE POWER OF
Gifts
odern medicine relies heavily on technology to identify disease and to develop cures in the forms of medicines, surgical procedures, and therapeutic interventions. For thousands of years, however, alternative forms of medicineranging from eastern Chinese doctrines to tribal communitieshave focused also on a natural, internal ability of the body to raise its resistance, fight disease, and create health. One of the most potent biological mechanisms that promotes this type of health and healing is found directly in the mind. Utilized and directed effectively, our thoughts, emotions, and mindset can be one of the most potent allies toward mitigating disease and manifesting energy and vitality.
ost people think of the brain as the primary director of all human functions: directing our muscles, movements, speech, and bodily functions such as sleep, eating, elimination, and sex, as well as determining our feelings, thoughts, and emotions. While the brain is undisputedly one of the most important and powerful organs in the body, there is another organ that has a miraculous power beyond what many realize: the heart.
HEART-BRAIN COMMUNICATION:
Through moden research we now know that the heart con nunicates with the brain and the rest of the body. 1. Many of us learned that the brain ran everything and, consequently, controlled heart function. 2. The heart actually sends more messages to the brain than the brain sends to the heart. 3. The heart communicates in four different ways: a. a neurological communication through the nervous system (electrical) b. a biophysical communication: the pulse (pressure wave) c a biochemical communication: the hormones. The heart produces hormones such as oxytocin, 'the love hormone' d. an energetic communication-electromagnetic. 4. The heart has its own intrinsic nervous system. 5. This heart brain is composed of neurons, neurotransmitters, proteins and support cells. 6. It sends information to the brain via nerve pathways that terminate in the higher perceptual centers.
:ation through
Appreciation
(Coherent)
Frequency (Hertz)
Frequency (Hertz)
haos creates a 'fight' between two sides of the nervous system like driving a car with your feet on the accelerator and brake at the same time. This is why these emotions tend to leave us feeling drained: they are inefficient mental, emotional, and physical expenditures. On the other hand, coherence creates clarity of thought, synchronization between multiple systems, and ultimately less stress and higher performance. Thus, when you are feeling caught up in a disempowertng pattern of emotion, one of the quickest and most powerful solutions is to balance your nervous system by breathing through your heart:
1. Shift your focus to the area around your heart. 2. Now feel your breath coming in through your heart and out through your solar plexus. 3. Activate positive feelings and emotions by embodying them while breathing through your heart.
Source: The HeartMath Solution by Doc Childre & Howard Martin. It is highly recommended that you read this book.
US
"When you use your heart intelligence to shift perceptions and direct the flow of your emotions, you have the ability to generate and magnetize your own fulfillment." Doc CHILDRE & HOWARD MARTIN
EMOTIONAL FLOODING
ne of the most effective ways to maximize the power of a directed mind and positive emotions is to flood ourselves with the positive memories and emotions we have experienced consistently. The secret is to close your eyes and embody with emotional intensity the feelings of love, joy, fun, and passion, that you have experienced in your relationship. Don't just think about your pastflood yourself with images, emotions, sounds, feelings, and textures. The secret is to stack one great memory on top of another.
When you are flooding your past, you might also want to create a future flooda vision for how your life will be. Anticipate any happy, fun, proud, loving, crazy, sexy, sacred, beautiful, romantic, funny, or exciting moments in your life and experience them as if they are happening right now! Can you see the magic of your life unfold before you? Do you feel the positive emotions that surround you in your life? Do you find yourself under a Christmas tree with children yet unborn? Envision any magical moments to come from this day forward.
THE POISON OF
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~l~ust what is the skinny on those processed fats and why are they bad for you? Butter, margarine, I cheese, French fries, chips, cookies and other tasty snacks are loaded with them. The major kinds of I fats in the foods we eat are saturated, polyunsaturated, monounsaturated and trans fatty acids. On Average, Americans consume 35-40% of our total calories as fat. Saturated fats, trans fats and dietary cholesterol raise blood cholesterol. The bad news is, high levels of cholesterol in the blood is a major risk factor for coronary heart disease, which leads to heart attack, and also increases the risk of stroke.
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TIPS TO REDUCING TRANS FATTY ACIDS IN YOUR DIET: Use olive oil and garlic in place of butter. Limit commercial baked goods (cookies, pastry, crackers). Limit snack foods and chips. Avoid deep fat fried foods and fried foods at restaurants. Limit packaged, convenient foods.
rocessed fats are fats that are destroyed through cooking (at temperatures above 118 Fahrenheit) such that they are unusable and toxic to the body, thus resulting in acid and disease conditions in the body. Examples of foods that contain processed fats are butter, margarine, cheese, whole milk, meats, etc. The dangers of bad fats (or processed fats) include poor circulation (leading to high blood pressure), poor elimination, excess congestion and toxicity in the body. In addition, the body is not able to perform the functions that good fats (or unprocessed fats) provide.
THE POISON OF
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e know fats and oils are terrible for us, and that the daily cup of Joe and other addictions are only doing us harm. But meat and dairy are staples of the Americanand increasingly, global diet and it may be hard to imagine a life without strawberry milkshakes and cheeseburgers. The truth is traditional thinking about nutrition is killing usprompting growing rates in heart disease, cancer, obesity and more. We must open our minds to new ways of eating, including incorporating a plant-based diet. In The Food Revolution: How Your Diet Can Help Save Your Life and Our World, internationally renowned author John Robbing presents the following statistics in order to impart the negative consequences of sustaining a meat-based diet:1
HEART DISEASE
Risk of death from heart disease for vegetarians compared to non-vegetarians: Half. * The blood cholesterol level of vegetarians compared to non-vegetarians is 14 percent lower. Drop in heart disease risk for every 1 percent decrease in blood cholesterol: 3-4 percent. * Incidence of very high blood pressure in meat eaters compared to vegetarians: 13 times higher.
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CANCER
* Impact on risk of lung cancer for people who frequently eat green, orange, and yellow vegetables: 20-60 percent reduction. * Most common cancer among American men: Prostate cancer. Risk of prostate cancer for men whose intake of cruciferous vegetables (broccoli, Brussel sprouts, cabbage, cauliflower, collards, kale, mustard green and turnips) is high: 41 percent reduction. * Risk of colon cancer for women who eat red meat daily compared to those who eat it less than once a month: 250 percent greater.
, by John Robbins with permission of Conari Press, imprint of Red Wheel/ Weiser,
Based on a 27-year grant from the National Institutes of Health (NTH), the American Cancer Society, and the American Institute for Cancer Research, Dr. Campbell revealed following specific findings about protein: Low-protein diets inhibited the initiation of cancer by aflatoxin, a mild toxin found in peanuts and com (aflatoxjn is one of the most potent carcinogens ever discovered) After cancer initiation, low-protein diets dramatically blocked subsequent cancer growth Cancer was consistently promoted by casern, which makes up 87% of cow's milk Even at high levels of intake, "safe" proteins from plants did not promote cancer Protein is a vital component in a healthy body. It functions in the form of enzymes, hormones, structural tissue, and transport molecules, which are necessary for life. Proteins exist as long chains of amino acids. When proteins "wear out," they must be replaced through the foods we eat. When we digest proteinbased foods, the resulting amino acids can be used to build new body proteins.
Food proteins are said to be of different quality, depending on how well they provide the amino acids we need to synthesize new tissue proteins. According to these standards, the highest quality proteins could be obtained by eating human flesh, followed by animal flesh. The greatest efficiency, however, in building neiv proteins does not equal the greatest health. "Low-quality" plant projein, which allows for slow but steady synthesis of new proteins, is the healthiest type of protein. All of Campbell's findings point to the same conclusion: people who consume the most animal-based food get the most chronic diseases, and that even small amounts of animal-based food cause adverse effects. Source: The China Study: Startling Implications for Diet, Weight Loss and Long-term Health, by T. Colin Campbell, Ph.D. with Thomas M. Campbell II. Printed by permission from BenBella Books.
ontrary to popular belief, chicken is not a healthy alternative to eating red meat. In many ways, consuming poultry is even worse. The process that takes a chicken from a farm to the kitchen table is a harrowing one filled with opportunities for poisoning.
Chickens are subjected to numerous levels of contamination before they are forced out of their packed cages, dumped into scalding tanks and passed through defeathering machines. At the end of the process, the chickens are submerged into a chilled holding tank, dubbed "fecal soup," consisting of a pool of waste and bacteria. $3YeAccording to former USDA microbiologist Gerald Kuester: "With the advent of modern slaughter technologies there are about fifty points during processing where crosscontamination can occur. At the end of the line, the birds are no cleaner than if they had been dipped in a toilet."'
IF YOU'RE GOING To .
Continue to eat meat, follow these guidelines:
Eat meat at one meal a day max! H| Combine your meat portion with lots of water-rich foods. Make sure the meal includes a salad, or steamed vegetables - sides that will cleanse, not clog. And try to maintain a cleansing diet for the remainder of the day. Eat meat in the middle of the day. This will give your body a chance to digest, and allow more time for you to eat cleansing foods. Choose meats that are: (1) Free range (2) Kosher (3) Antibiotic-free (4) Organic Stay away from red meat and choose leaner cuts. Choose seafood it can be a great choice for protein, essential fatty acids, and nutrition as long as you get a natural, clean source. Two options for fresh, natural seafood: (1) www.vitalchoice.com (2) Monterey Bay Aquaraium "Seafood Watch" Program lists best choices, alternatives, and fish to avoid, www.mbayaq.org
THE POISON OF
^ btity 'S feoof he medical field and onslaught of media coverage encourage people to drink milk and eat dairy products because "It does the body good." However, this couldn't be farther from the truth.
H WHAT is OSTEOPOROSIS?
Osteoporosis is a disease of bone in which 1) the arr
Collapse of vertebrae leads to chronic pain and characteristic bent spine, while the fractures of the long bones impair mobility and may require surgery. Hip fracture, in particular, can result in permanent disability. It is estimated that 10 million Americans have established osteoporosis and another 34 million have osteopenia, or low bone mass, which leads to osteoporosis. It is responsible for over 2 million fractures annually. About 50% of women and 25% of men are expected to have osteoporosis in their lifetime.'
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UNLEASH THE POWER WITHIN
IF YOU WANT HEALTHY BONES Don't smoke, don't start Avoid excessive alcohol
Increase exercise!
For example, in nine separate studies, the strongest and most consistent dietary factor linked with prostate cancer was a high consumption of milk or dairy products. In the largest of these, the Health Professionals Follow-up Study, men who drank two or more glasses of milk a day were almost twice as likely to develop advanced prostate cancer as those who didn't drink milk at all/ 2. MUCUS PRODUCTION Milk and dairy products tend to generate excessive mucus in the intestines, sinus and lungs. The extra mucus in the intestines hardens and forms a coating on the inner lining that is relatively impermeable to nutrients. This of course means poor absorption, which in turn means chronic fatigue. Milk consumption is also an important factor in nasal dripping and excessive phlegm in your throat. 3. ALLERGIES
4- IN ADDITION Studies have proven that dairy products are also a leading culprit in many other health problems, such as irritable bowl syndrome, rnalabsorprion of nutrients, obesity, and mineral and amino acid deficiencies.
I DON'T KIDS NEED MILK FOR PROPER GROWTH AND STRONG BONES?
Do children who have "got milk" really have stronger bones? The powerful dairy industry would like you to believe this is true! In a press release. Dairy Management, Inc. listed the following goals: to market to young children and their mothers, to use schools as a channel to young customers, and to conduct and publicize research favorable to the industry. In 2002, the organization's Web site delivered over 70,000 lesson plans to educators. As Campbell observed, "The dairy industry is truly teaching its version of nutrition to the next generation of Americans."" A recent study published in the Journal of Pediatrics states that in a review of 37 studies examining the impact of calcium consumption on bone strength in children older than 7, researchers at the Physicians Committee for Responsible Medicine in Washington found 27 did not support drinking more milk to boost calcium. In fact, physical activity of youths was shown to be the primary stimulus for increased bone growth and development.
SOMETHING TO THINKABOUT...
The level of dairy product consumption in the United States is among the highest in the world, accounting for 72% of dietary calcium intake, and osteoporosis and fracture rates are simultaneously high.
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NOTES
THE POISON OF
diet that promotes over-acidification of the blood and tissues allows for a terrain that is conducive to the growth of virus, bacteria, yeast, and fungusthe great decomposers of cells and tissues in the human body. Think of it like this: A refrigerator must stay cold in order for food to stay free of bacteria, fungus, and mold. If the terrain of the refrigerator is compromised and the refrigerator begins to warm up, the food inside will begin to grow bacteria that evolves into yeast and mold. The food begins to deteriorate and is destroyed. The same thing happens to the inside of your body when you overeat acid-producing foods. This is how all infectious and degenerative diseases begin.
70 mg 55 mg 45 mg 34 mg 30 mg 20 mg 6 mg
1 SUGAR
Processed of refined sugar must be avoided. It is very acidic and increases glucose levels in the blood to rise rapidly. Glucose is the first thing to be metabolized by yeast, bacteria, and fungus. and mold in the body this creates a highly acidic environment where disease and symptomology thrive. Sugar is an addictive drug that causes diabetes, obesity, coronary thrombosis, tooth and gum decay, varicose veins, stomach trouble and, indirectly, mental disturbances. The most common source of sugar in our diets? Soft drinks. There has been a 500% increase in per capita consumption of soft drinks, from the 1950s to today. More than 50 million cola beverages are consumed daily in the United States! According to the National Soft Drink Association the average 12-ounce nondiet, carbonated soft drink contains the equivalent of 10 teaspoons of sugar and 150 calories. That amount of sugar can immobilize the immune system by about 33 percent (and about 30 teaspoons will shut it down for an entire day).
AMOUNT OF SUGAR
0.16 tsp 1.96 tsp 9.15 tsp 9.5 tsp 10.47 tsp 19.17 tsp 33.67 tsp 1 10.25 tsp
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| NICOTINE
The negative effects of nicotine abuse are well known. The many harmful effects of tobacco consumption have been listed by the U.S. Surgeon General on every cigarette package. These include increased risk of heart disease, lung cancer, stroke, emphysema, and hypertension. The American Cancer Society estimates that in 2005, more than 168,140 cancer deaths will be caused by tobacco use alone. Consequently, smoking endangers both your life, and the lives of those around you.
UNLEASH THE POWER W I T H I N
ALCOHOL
According to Dr. Melvin H. Knisely of the Medical College of South Carolina in Charleston, "Every time a person takes one drink of alcoholeven a social one he permanently damages his brain, killing off thousands of brain cells."
WHITES
It's a good practice to avoid all "white" foods such as: wheat products, breads, rice, sugar, and potatoes. This is because these foods are all very high carbohydrate, high glycemic foods; therefore the consumption of these foods spike our blood sugar. In addition, stored grains (wheat, rice, barley) begin to ferment in 90 days under most conditions and in a short time, be full of mycotoxins. This a natural process that is regulated, but not preventable. (Note: corn and peanuts can easily become contaminated with fungi).
Q VINEGAR
Vinegar is the product of decay and contains acetic acid which affects the liver in much the same way that alcohol does. Vinegar thickens the blood putting a strain on the functioning of the arteries and heart and also interferes with the digestion of starch.
Q DRUGS
The dangers of illegal drugs are obvious, but the potential dangers of prescription drugs are not so well publicized. In fact, billions of dollars are spent each year marketing the positive effects of these so-called wonder drugs. The public is becoming increasingly aware of the risks now that popular drugs such as Vioxx were yanked from the shelves after it was found to double the users' risk of heart attack and stroke) but the fact is Americans buy more medicine per person than residents of any other country: about 130 million Americans swallow, inject, inhale, infuse, spray, and pat drugs from 3.65 billion prescriptions written each year. In addition to the secondary effect prescription drugs can cause, over-the-counter drugs should not be considered 100% safe. The drug Aleve (also known as naproxen) made headlines when it was linked to a 50% increase in heart attacks. Common painkillers can cause stomach irritation or even bleeding, and some allergy medications have side effects such as irregular heartbeat.