MSM normalizes pressure within the cells and assists in the removal of intercellular toxins. It also strengthens cell membranes. Strong cellular membranes make the cells more pliable and less rigid. When cells are damaged, either through injury or through foreign microbe attack, they become inflamed. 

MSM is most well known for its effectiveness in reducing pain, especially in the joints, muscles and connective tissues of the body. It accomplishes this not only because the sulfur is food for the cells to repair themselves, but because it also is an antioxidant that reduces free radicals and halts damage to  other nearby cells. But it’s most important attribute is it helps the body control inflammation.

Inflammation of the soft tissues and organs of the body is the first step to aging. The body gradually loses its ability to fight inflammation the older we get.  If you are over 30, chances are you are beginning to have “itis” in your life more and more frequently.  Everybody knows the diseases that end in “itis”: arthritis (inflammation of the joints), pancreatitis (inflammation of the pancreases), Colitis (inflammation of the colonic tract) Tendonitis (inflammation of the tendons), etc.,  

Now, if these conditions go uncorrected, the body will try to stop the inflammation by forming fibrin around the inflammation, which can halt it from spreading.  However, that produces even greater problems and leads to diseases ending in “osis, ” which means “hardening”, such as Osteoporoses (a hardening of the bones), Atherosclerosis ( a hardening of the arteries), Multiple sclerosis (a hardening of the nerve sheath), and others.

To stop these debilitating diseases, to live healthier, and to live longer, we must stop the inflammation. It is life’s most important assignment. There are many ways to do this, but one of the easiest ways to do this is to supplement your diet with MSM.  Another very powerful anti-inflammatory agent is Paractin®. Paractin® is a patented herbal extract of Andrographis paniculata; an herb indigenous to China known for its immune boosting and anti-inflammatory modalities. This particular extract potentates its anti-inflammatory properties. 

In fact, we have never found a stronger, all natural, anti-inflammatory agent. Paractin® has been clinically shown to be effective in rheumatoid arthritis (RA), osteoarthritis, multiple sclerosis, Alzheimer’s disease, and reducing the symptoms associated with colds & flu. The common association of all these diseases is inflammation. 

Early morning stiffness is one of many signs that soft tissue inflammation is negatively affecting your health, and serve as a reminder that you are getting older. One of the best supplements to take that will help the body control inflammation and increase your ease of movement and flexibility is Paractin MSM, from Harmonic Innerprizes. You can count on Harmonic Innerprizes to bring you the best possible ingredients. 

Up until recently, the only options smokers had for tools to help with quitting included products like nicotine gums and patches that supplemented nicotine addiction with nicotine, using the idea that you could slowly wean your body off of the toxic substance. 

While this method may sometimes be helpful for managing withdrawal symptoms, it is still providing the body with dangerous toxins, and in some cases may actually perpetuate an addiction to nicotine.  

In fact, a Harvard study mentioned in this article, along with many other studies, are now showing that using patches and gum may actually have no beneficial effect and/or may further an addiction to nicotine, thus further damage to your body.  Seem a bit backwards?  We thought so, too. 

It is with these recent studies in mind that we excitedly present to you, N-Fused Nicotine, an all natural, non-addictive tool to effectively help you quit your addiction to nicotine once and for all. 

N-fuzed Nicotine is a 100% natural alternative to nicotine patches and gum. It is the most holistic and effective product available to assist in reducing cravings during smoking cessation. This supplement is infused with the essence (energy frequency) of nicotine, NOT the physical nicotine chemical that is used in patches and gum. Therefore, N-fuzed Nicotine does not contribute to the body's addiction, and the body only thinks it is getting its nicotine fix.

Along with its unique anti-addictive qualities, N-Fused Nicotine has the additional benefit of actually helping the body to heal sooner, rather than just provide a crutch like the patches and gums.  Studies have shown that the body is actually capable of healing remarkably quickly, even after years of smoking, when the right tools are used to help a person quit for good.  

According to Thomas Glynn, PhD, director of cancer science and trends and international cancer control for the American Cancer Society, your body starts repairing itself within hours after that last cigarette. "You start getting your strength back within a week to 10 days after you quit," Glyn says. "You also get back your sense of smell and taste. Your heart rate and blood pressure drops almost immediately, and within weeks your circulation and ability to breathe improve dramatically.”

Further, quitting at around age 30 reduces the chance of dying from smoking-related diseases by more than 90%. If you quit at around age 50, you reduce the risk of dying prematurely by 50% compared with those who continue to smoke. Even those who quit at around age 60 or older live longer than those who continue to smoke.

Note that quitting means being completely nicotine free, not just hooked on a patch or gum.  It is possible to quit, but it shouldn’t have to involve using more harmful chemicals and toxins to do it.  Jump on board, and take that first step towards a healthier, more fulfilling life, nicotine free.  You can do it!  N-Fused Nicotine can help.  

In the United States, tobacco use is responsible for about one in five deaths annually (about 443,000 deaths per year, and an estimated 49,000 of these smoking-related deaths are the result of secondhand smoke exposure). (2)  

So why are so many folks still smoking when they know how dangerous cigarettes are?  Likely because if you’re a smoker, quitting smoking can be one of life’s greatest challenges.  

Winston Churchill put it into perspective when he stated:
"Quitting smoking is the easiest thing in the world. I've
 done it thousands of times".  

As more and more research surfaces on just how detrimental smoking cigarettes is to one’s health, many well-intentioned folks have tried repeatedly to give up cigarettes to no avail.  With the right kind of support, however, it is possible to quit smoking once and for all, and help repair the damage done to your body from many years of tobacco and chemicals.

Damage Control: It’s Not Too Late to Reverse the Effects of Smoking!

Of course giving up cigarettes helps reduce your over all risk for diseases related to smoking, but did you know that your body can actually start to repair itself almost immediately after you stop smoking?  It’s true; quitting smoking can immediately start to reverse years of damage done to your health. According to Thomas Glynn, PhD, director of cancer science and trends and international cancer control for the American Cancer Society, your body starts repairing itself within hours after that last cigarette. "You start getting your strength back within a week to 10 days after you quit," Glyn says. "You also get back your sense of smell and taste. Your heart rate and blood pressure drops almost immediately, and within weeks your circulation and ability to breathe improve dramatically.”

Studies have shown that quitting at around age 30 reduces the chance of dying from smoking-related diseases by more than 90%. If you quit at around age 50, you reduce the risk of dying prematurely by 50% compared with those who continue to smoke. Even those who quit at around age 60 or older live longer than those who continue to smoke.
 

In fact, the list of ways that your body can repair itself after smoking is vast! According to the Center for Disease Control Maine: 

• Immediately after quitting smoking, heart rate and blood pressure, which is abnormally high while smoking, begin to return to normal.
• Within a few hours, the level of carbon monoxide, which reduces the blood’s ability to carry oxygen, begins to decline.
• Within a few weeks, circulation improves, you don’t produce as much phlegm, and you don’t cough or wheeze as often.
• The workload on the heart is decreased and cardiac function is improved.
• Food tastes better, and your sense of smell returns to normal.
• Everyday activities no longer leave you out of breath.
• Within several months of quitting, you experience significant improvements in lung function.
• In one year, your risk of heart disease, heart attack, and stroke is halved.
• In five years, many kinds of cancer, including lung, larynx, mouth, stomach, cervix, bladder, show decline in risk, and that decline approaches the risk of someone who has never smoked.
• Within 10 to 15 years, risk of lung disease, including bronchitis and emphysema, are decreased.
• Conditions such as cataracts, macular degeneration, thyroid conditions, hearing loss, dementia, and osteoporosis are positively affected.
• Nerve endings in the mouth and nose begin to regenerate, improving taste and smell.
• Medications may work better, enabling some to be taken in decreased doses.
• If you’re taking birth control pills, quitting smoking will decrease your chance of heart attack and stroke due to clotting.
• You’ll have decreased risk for impotence and infertility.
• If you’re pregnant, you’ll protect your unborn child from Sudden Infant Death Syndrome (SIDS) and low birth weight.
• Years will be added to your life: people who quit smoking, regardless of their age, are less likely than those who continue to smoke to die from smoking-related illness.

N-Fused Nicotine Can Help You Quit

N-fuzed Nicotine is a 100% natural alternative to nicotine patches and gum. It is the most holistic and effective product available to assist in reducing cravings during smoking cessation. This supplement is infused with the essence (energy frequency) of nicotine, NOT the physical nicotine chemical that is used in patches and gum. Therefore, N-fuzed Nicotine does not contribute to the body's addiction, and the body only thinks it is getting its nicotine fix. This essence of nicotine is then combined with Bach Flower remedies, which have been proven effective for over the past 70 years. These flower essences help with the mental and emotional states that tend to arise during the smoking cessation period, in addition to assisting your body in relieving nasal and lung congestion.

Since N-fuzed Nicotine it is 100% natural, we guarantee you will not experience changes in behavior, hostility, agitation, depression, or thoughts of suicide common with smoking cessation pharmaceutical drugs. 
 

Quitting smoking is a complex process; certainly no easy feat, even for those with ferocious willpower and sincere intention.  With a strong support system and the right supplements, however, it can be done- naturally!  When you’re feeling ready to let go of cigarettes and make a leap into wellness, be sure you have N-fused Nicotine on hand to get you started with stopping.

References:

1. Geneva: World Health Organization, 2008 [accessed 2012 Jan 24].
    
2. Centers for Disease Control and Prevention. http://www.cdc.gov/mmwr/preview/mmwrhtml/mm5745a3.htm Smoking-Attributable Mortality, Years of Potential Life Lost, and Productivity Losses—United States, 2000–2004. Morbidity and Mortality Weekly Report 2008;57(45):1226–8 [accessed 2012 Jan 24].

Many people, especially women in their menstrual years, vegetarians, and vegans, are deficient in B-12. Deficiency may also be caused by poor absorption of B-12 in the digestive track. Although easily tested for via blood, B-12 deficiency often goes undiagnosed until a person begins to manifest more extreme symptoms. 

Because B-12 is water-soluble, the body is not able to store large amounts of it.  The body must therefore be supplied with a consistent and high quality source of B-12.  This may sound simple enough, but with the quality most of our diets today, even those with the best of intentions are often not getting enough B vitamins, particularly B-12.

Those most at risk for deficiency include:

• Vegetarians and vegans
• Menstruating women
• People who are anemic (Please note there are different types of anemia.  Knowing which kind you have is important.)
• Those with digestive issues including pernicious anemia
• People with a history of alcoholism
• People with abnormal immune response
• People with abnormal neurological function

A Superior Form of B-12

For those who need to supplement with B-12, Energetic Nutrition is proud to introduce a new high quality product we’re sure you’ll appreciate, Energetic B-12 Spray. This formula uses a preferred form of B-12, methylcobalamin, which is more absorbable than other forms, such as the cyanocobalamin in Sublingual B-total.  Methylcobalamin is active immediately upon absorption, while other forms (e.g. cyanocobalamin) must be converted to methylcobalamin in a two-step process. Methylcobalamin demonstrates exceptional activity in areas where other forms are simply not active. You can rest easy knowing that your body will be able to more easily absorb the B-12 you are supplying it.

Vitamin B-12 is of critical importance for a wide variety of functions in the body, including:

• Red blood cell formation
• Nerve cell formation
• Healthy growth and development
• Promoting sustainable energy
• Providing coenzymes for numerous functions in the body
• Supporting healthy brain function
• Immune boosting

What We Love About the Energetic B-12 Spray

• It contains a superior form of B-12, Methylcobalamine, in amounts comparable to a B-12 injection.  Along with B-12, this excellent product also contains folic acid and B-6, all in highly absorbable forms designed to work synergistically with your body for optimal results.  
   
• Energetic B-12 Spray has no artificial sweeteners or colors and no preservatives, yet tastes delicious. The glycerin used is naturally sweet, and provides the natural red color. 
   
• Energetic B-12 Spray contains 150 doses, which lasts 5 months for most people. The price is $19.95, which is only $3.99 per month.

Energetic B-12 Spray is a suggested supplement for:

• Athletes
• Cardiovascular support
• Homocysteine management
• Ongoing fatigue and weakness
• People needing GI tract support
• Vegetarians and vegan
• Those who have trouble absorbing vitamin B12 from foods
• Menstruating women who suspect a B-12 deficiency

In vitro laboratory tests confirm that n-fuzed Candida kills candida albicans in as little as 3 days, and eliminates it entirely in 7 days.  In fact it is the only Candida dietary supplement that we are aware of whereby every batch is laboratory tested for Candida inhibition.

Using the same principle as "like treats like," n-fuzed Candida triggers the immune system to eliminate systemic Candida.  Harmonic Innerprizes has successfully taken the electromagnetic frequency of candida albicans and infused it into the crystalline structure of the water. Combining this water with Pau D’ Arco root, Black Walnut hulls, and vitamin C, it stimulates the immune system to stop the spread of candida in the body, and reduce its population. 

Candida Overgrowth is an Epidemic

Candida overgrowth is epidemic in our society and it is the underlying cause of many chronic disease conditions. Candida albicans is a naturally occurring genus of yeast that normally resides in the intestinal tract, mouth, throat and genitals along with other organisms. However, problems begin to happen when something upsets the balance of these organisms and candida begins to multiply and over populate. It can even burrow holes in the intestinal tract, enter the blood stream and then make it's way into any organ of the body. To make matters worse it emits over 70 different toxins into the body. Some people may even become allergic to the yeast itself.

What typically triggers this is the use of pharmaceutical antibiotics and/or birth control pills. A diet dominated with processed foods, sugar, and alcohol will exasperate this condition significantly. While millions of people deal with Candida overgrowth every day, millions more get no help since it is often misdiagnosed and people who have it don't even know they have it.  Typical symptoms include digestion issues, skin problems, foggy brain, fatigue, headaches, sugar cravings, and more.  Read our n-fuzed Candida webpage for a more complete list of candida symptoms and a list of the many debilitating conditions that candida overgrowth can trigger. 

Impressive Results

But the true results are in the real world. Health practitioners are reporting that in most cases relief from candida symptoms begin to subside within just a few days. One practitioner stated that she usually sees her candida patients at least every other week. Since she has been giving them n-fuzed Candida, they are not calling and re-scheduling. “Must be working,” she states.

A weight loss clinic started to give n-fuzed Candida to patients who simply were not losing weight under their normal protocol. When systemic candida is removed from the colon, internal tissues and blood, the body simply works better. It metabolizes food better, eliminates waste better, and the pounds come off.

How Long Until I See Results?

N-fuzed Candida is a liquid, taken by mouth 3 or 4 times per day for two weeks, then twice a day until the 8 oz bottle is gone. The whole process takes about 4 weeks to complete. Most people will notice an improvement in symptoms in those first two weeks, if not the first few days. Changes in diet and perhaps environment are encouraged to keep Candida at bay.

People ask “When will I be cured of my candida overgrowth?” This is a difficult question to answer because there are so many variables. Your body is a much more complicated organism than a Petri dish. So we are not suggesting that you should expect complete relief from all candida symptoms in just 3 days.  However, one full treatment of 8 oz of n-fuzed Candida, will contribute to your state of optimal health.

The most significant factor in how long it takes is how many years your body has been dealing with candida. The longer the time, the weaker the immune system will be. Next are dietary considerations. You cannot keep feeding the candida with yeast and sugar. So you need to eliminate all simple carbohydrates and foods containing yeast. See our blog Taming the Yeast Beast. Your living environment is also critical. If you live or work in an environment that has high levels of mold, you will have a very difficult time completely eradicating your candida. In the future, if you find symptoms returning, another round with N-fuzed Candida may be necessary.

If you try N-fuzed Candida, do let us know what your results are. You can leave a review on the product webpage. We think this product is going to help a great many people, and we are very excited that we are able to offer it to our customers!

The National Weight Control Registry (NWCR), established in 1994, is the largest investigation of long-term successful weight loss maintenance. The NWCR is tracking over 10,000 individuals 18 years of age or older who have lost at least 30 pounds and maintain the weight loss for one year or longer.

People in the registry have some of the following characteristics:

• 80% of persons in the registry are women and 20% are men.
• The "average" woman is 45 years of age and currently weighs 145 lbs, while the "average" man is 49 years of age and currently weighs 190 lbs.
• Registry members have lost an average of 66 lbs and kept it off for 5.5 years.
• 45% of Registry participants lost the weight on their own and the other 55% lost weight with the help of some type of program.
• 98% of Registry participants report that they modified their food intake in some way to lose weight.
• 94% increased their physical activity, with the most frequently reported form of activity being walking.
• There is variety in how NWCR members keep the weight off. Most report continuing to maintain a low calorie, low fat diet and doing high levels of activity.
  • 78% eat breakfast every day.
  • 75% weigh themselves at least once a week.
  • 62% watch less than 10 hours of TV per week.
  • 90% exercise, on average, about 1 hour per day.

 Kirk Suggests:

• Weigh yourself 1-2 times DAILY. It's not about self-judgement, it’s about seeing how your environment effects your weight…It's educational and keeps you from living in denial.
• Television watching for hours, or sedentary time while working on the computer or internet are "death" to your weight loss success. I tell people if they are television watchers get on 'your machine' for at least 1/2 hour, preferably an hour, during your favorite television program EVERY DAY. Or, every half hour get up and exercise for 5 minutes. I highly recommend Tony Horton's 10 Minute Trainer if you say you have 'no time.' I just started doing it and highly recommend it! I don't have a weight problem, but I use it to get in short workouts in my busy day. The "10 Minute Yoga" routine has been a life saver for me!
• Don't add fat to your diet in the form of free oils (or butter). Keep them to a minimum. Get your fats in whole foods – beans, nuts and seeds mainly. 
• Have a HUGE salad as a main meal daily (not a side salad) with a variety of greens, vegetables, fruit, beans, nuts and seeds. No creamy, cheesy or oil-based dressings! (See "Super Salad Recipe")   
• Eat a diet of unprocessed food, with the most micronutrient dense foods to reduce "Toxic Hunger" and allow for real hunger to guide your eating and weight maintenance (see also article "Toxic Hunger the Main Cause of Obesity"). 
• Pick the foods off the BED Diet (Basic Elimination Diet) for a month to check for common allergens.
• Learn how to eat more "good, whole, unprocessed food" than focusing on eating less "bad food". Your weight loss diet should really become your maintenance diet.
• Accountability and support are critical for most people. Have a buddy or group that supports you staying on the program. 

There are many good books on weight loss and maintenance. My favorite is "Eat to Live" by Joel Fuhrman, MD.  

Energetic Nutrition Suggests:

Along with whole foods and increased exercise, try Almased Natural Weight Management and Dietary Supplementation

Lose weight in a healthy way by taking advantage of your body's own metabolic processes. Almased uses your body's own mechanisms and processes to burn long-term fat deposits without the use of stimulants or artificial fillers. Its formula prevents the loss of lean muscle mass, which means more calories burned. It reduces blood sugar and insulin fluctuations that cause cravings during other diet programs.

More about Kirk Hamilton

Kirk Hamilton graduated from the University of California, Davis Physician’s Assistant Program through their Department of Family Practice in 1983. 

Since 1986 he has been a practicing Physicians Assistant at Health Associates Medical Group in Sacramento, California, a nutrient oriented general practice. Kirk has worked in a variety of practice specialties including: Family Practice, Nutrition, Prevention, Cardiology, Bio-Identical Hormone Replacement, Allergy, Acupuncture and Integrative Medicine. He is the author of Staying Healthy in the Fast Lane.

About Kirk’s Book

Staying Healthy in the Fast Lane simplifies the causes and effects of modern chronic diseases by outlining the five dietary changes over the last century that have led to excess calorie consumption, and along with reduced physical activity, have resulted in the epidemics of obesity, heart disease, diabetes, and other chronic conditions.

Kirk Hamilton's website is Prescription2000.com

Follow Kirk:

	www.facebook.com/kirkhamilton.author
	www.youtube.com/thesloppyvegan
	www.twitter.com/kirk_hamilton
	www.prescription2000.com

I was asked on a radio show to give New Year's tips on health and wellness. The first thing that came to mind was that it has been said it takes about three weeks to change habits and tastes. I know from many years of clinical experience cheese cravings go away after three weeks. It's like clockwork.

Since I have three phases to my TRIAD Wellness Program, or, my "9 Simple Steps to Optimal Health", I was thinking of what simple tips I can give for the diet, exercise and mind-body phases. 

Diet

I think a very important and actually life changing habit would be to eat a large vegetable salad every day. Not just a side salad, but a large salad that is the main meal full of different greens, 4-5 vegetables, ½ to 1 cup of beans, a tablespoon or two of raw nuts or seeds and maybe some chopped fruit. NO CREAMY, OILY DRESSINGS.

I call this my Super Salad Recipe – "1" Salad a Day for Optimal Health (21 Day Transition Program to Healthy Eating). It is very simple – one salad as a main meal per day. 

Exercise

The first thing that comes to mind is to just take a walk for 1/2 hour every day. Make it easy to be successful. Success breeds success. For most of us it's not so much that the exercise is the problem but it's taking the time out of our busy lives. So just take a 1/2 hour walk a day for three weeks. That's ten and a half hours of walking to help build the habit over 3 weeks. 

Another idea came up for me about how to build the exercise habit and be successful at it, and it only takes "10 minutes" a day. I highly recommend ordering Tony Horton's "10 Minute Trainer."  Tony is the exercise guru who is the creator of the very popular P90X. I am kind of a gym rat and also dance a lot so I didn't want to spend an extra hour per day doing P90X even though it's an awesome program.  But there were areas I wanted to do better in my workouts, or add to my total wellness program. Flexibility was one of them. My yoga/stretching was kind of hit or miss. Well Tony's "10 Minute Trainer"  is perfect for me, especially the 10 minute yoga routine (there are 4 other 10 minute routines that come with the program). I have only missed one day in a month. Why? Because mentally I feel I can always do 10 minutes no matter how busy I am. And, I see results. So give Tony Horton's "10 Minute Trainer" a trial for 3 weeks. You will be pleased if you just do it! "Just 10 Minutes" per day!

Mind-Body

The last tip is for your mind-body effort, probably the most important health maintenance habit to create. It's to just sit quietly in the same spot for 15-30 minutes every day for 3 weeks. Just sit and be physically still. Don't worry about what happens in your mind; what thoughts come and go; if your mind is "empty" or not. Just concentrate on being physically still. I "ask", when I sit, to help me see the next step on my path to be who I am supposed to be, my purpose, to be of service to the planet.   

So take the "three week" challenge of these simple wellness pillars. You won't be disappointed!

Happy New Year and a Prosperous and Healthy 2012!    

More about Kirk Hamilton

Kirk Hamilton graduated from the University of California, Davis Physician’s Assistant Program through their Department of Family Practice in 1983. 

Since 1986 he has been a practicing Physicians Assistant at Health Associates Medical Group in Sacramento, California, a nutrient oriented general practice. Kirk has worked in a variety of practice specialties including: Family Practice, Nutrition, Prevention, Cardiology, Bio-Identical Hormone Replacement, Allergy, Acupuncture and Integrative Medicine. He is the author of Staying Healthy in the Fast Lane.
 

About Kirk’s Book

Staying Healthy in the Fast Lane simplifies the causes and effects of modern chronic diseases by outlining the five dietary changes over the last century that have led to excess calorie consumption, and along with reduced physical activity, have resulted in the epidemics of obesity, heart disease, diabetes, and other chronic conditions.

Kirk Hamilton's website is Prescription2000.com

Follow Kirk:

	www.facebook.com/kirkhamilton.author
	www.youtube.com/thesloppyvegan
	www.twitter.com/kirk_hamilton
	www.prescription2000.com

It's a new year and you've resolved to make some major changes in your life. Whether it's to eat better, stop smoking, or drop some pounds, if there's one health principle that I can tell you is super important to your optimal health, it's EXERCISE.

Give me a regular daily exerciser as a patient, and s/he will see me less and get well faster; though, admittedly there are always exceptions. Still, if you want to be well and stay well, stay away from doctors and hospitals, have lower medical insurance rates and bills, have more vitality, and better function into your senior years, then you need to move every day! Starting now! 

Thinking about how we evolved and the amount of movement done by healthy aging cultures, we need to exercise every day not three days per week, but every day, for a minimum of a half-hour per day. With that said, remember that something is always better than nothing. If you can't hit your ideal time, be sure to do something. Fifteen minutes of walking is always, always better than nothing because the benefits of exercise are cumulative!

But daily structured movement has to become as essential to your life as brushing your teeth, taking a shower, combing your hair, and other normal and expected activities of daily living. When you get to the point where not exercising feels "not right," the way you'd feel if you didn't brush your teeth for the day, then you have built what I call the exercise habit. For example:

• When you don't go home from work until you exercise, you have built the exercise habit.
• When you don't turn on the TV before you exercise at home, or at least turn on the TV at the same time you exercise, you have built the exercise habit.
• When you are looking for ways to exercise when you are away from home on business or vacation, you have built the exercise habit.
• When you don't try to make an excuse for not exercising, you have built the exercise habit.
• If you say, "Some exercise is better than no exercise" when you can't do your regular exercise routine, and you do something else involving movement, you have developed the exercise habit. 

If you are new to the exercise game, it is going to take three to nine months before you build the exercise habit and it becomes "part of you." What you must do first is to create the space (time) to incorporate exercise into your life. Fifteen to thirty minutes is acceptable to start. The second thing you must do is to shoot for exercising on a daily basis. It doesn't matter at first what type of exercise, as long as it is some type of aerobic, big muscle-moving exercise and is safe.
 

Building the Habit

Keep in mind that success with exercise is more about consistency and time than it is about technique and intensity. If you build in the time to exercise as part of your normal day and are consistent with your exercise program, you will see results and will naturally start to pick up the intensity/duration of the exercise after a few weeks.

Now, some hard core exercisers will probably disagree with me on this, but to me "pain is no gain." For the average person, it is far more important to have lots of victories to keep your exercise program alive than it is to push through pain, injure yourself or be so sore that you quit altogether. Nagging injuries, persistent soreness and pain are surefire "killers" to those trying to build an exercise habit. Down the road, after exercising three months to a year, if you really want to push yourself, give it a try. You will be less likely to quit exercising then because you will have built the habit. 

Since time is precious to all of us, it is very important that we make exercise time-efficient and as fun as possible. One way to make sure to get your exercise in even when you're busy life (excuses…excuses) is preventing you from getting to the gym, is to do as much "non-exercise" exercise as possible. Here are a few examples of "non-exercise":

• Get up off the couch and change the TV channel instead of using the remote control.
• Get up for 5 to 10 minutes for each hour of sitting. Use breaks to walk or stretch.
• If you watch television, do aerobic exercise in front of your favorite television show daily.
• Do isometrics periodically while sitting (contracting and relaxing of muscles) or, better yet, pick up some dumb bells while sitting (and use them!). If you are older and don’t have dumb bells, use canned goods as dumb bells.
• Restrict sitting to activities that require it, such as eating, learning, writing, keyboarding, and essential driving.
• Sit on a ball while at your home or at work instead of a traditional chair.
• Walk briskly while doing chores, shopping, or errands.
• Do your own gardening or mow your own lawn.
• Take the stairs versus the elevator or escalator.
• Walk in an airport instead of using the moving walkway.
• Park in the parking lot in a far-away spot. Don't drive around to get the closest spot.
• Walk to a local restaurant around your work place at lunch.
• Ride your bicycle or walk to work.
• Walk to public transit and use it versus hopping into your car.  

Just think: These basic examples only cover the simple things we can do as a part of our daily routines. They don't even begin to account for all the exercise opportunities just waiting to be incorporated into our "fun" time! 

As a reminder, your goal when it comes to exercise, should be to do a minimum of one half-hour DAILY with a goal of one hour daily of aerobic exercise. That means you need to be doing something where you are moving your big muscles (like your legs and arms) to the point where you get your heart rate up. You should still be able to talk but you should definitely be working out enough so you are breaking a sweat. 

What types of activities constitute aerobic activity?

• Walking
• Hiking
• Running
• Biking
• Swimming
• Roller skating
• Jumping Rope
• Using the stair-climber, elliptical rider or treadmill at the gym.
• Taking a martial arts or dance classes 

The types of aerobic exercise are endless. Keep in mind that spending hours in the gym isn't necessary. Just doing something daily that gets your heart rate up (aerobics), challenges your muscles (strength training) and causes you to extend and contract ligaments, muscles, and tendons (flexibility), is the key. And don't forget to eat as much whole, unrefined plant foods as possible. 

More about Kirk Hamilton

Kirk Hamilton graduated from the University of California, Davis Physician’s Assistant Program through their Department of Family Practice in 1983. 
 

Since 1986 he has been a practicing Physicians Assistant at Health Associates Medical Group in Sacramento, California, a nutrient oriented general practice. Kirk has worked in a variety of practice specialties including: Family Practice, Nutrition, Prevention, Cardiology, Bio-Identical Hormone Replacement, Allergy, Acupuncture and Integrative Medicine. He is the author of Staying Healthy in the Fast Lane.
 

About Kirk’s Book

Staying Healthy in the Fast Lane simplifies the causes and effects of modern chronic diseases by outlining the five dietary changes over the last century that have led to excess calorie consumption, and along with reduced physical activity, have resulted in the epidemics of obesity, heart disease, diabetes, and other chronic conditions.

Kirk Hamilton's website is Prescription2000.com

Follow Kirk:

	www.facebook.com/kirkhamilton.author
	www.youtube.com/thesloppyvegan
	www.twitter.com/kirk_hamilton
	www.prescription2000.com

Energetic Nutrition Suggests:

Along with whole foods and increased exercise, try Almased Natural Weight Management and Dietary Supplementation 

Lose weight in a healthy way by taking advantage of your body's own metabolic processes. Almased uses your body's own mechanisms and processes to burn long-term fat deposits without the use of stimulants or artificial fillers. Its formula prevents the loss of lean muscle mass, which means more calories burned. It reduces blood sugar and insulin fluctuations that cause cravings during other diet programs.

If there’s one thing most of us obsess over on a day-to-day basis, it’s calories.  Whether it’s how many we’re consuming each time we eat or how many we’re burning during our workouts, we’ve definitely become a calorie conscious society.  Though taking stock of the number of calories we’re eating daily is integral to maintaining a healthy diet, another issue just as important but infrequently discussed is caloric density or CD. What exactly is caloric density? It’s the calorie content of the food you’re eating by weight.

Determining the CD of what you’re eating is an essential measurement to have if you’re trying to eat well or shed unwanted pounds.  If you have a tendency to eat too many foods with a high CD, then you’re taking in way too many calories in one sitting. If weight loss is your ultimate goal your objective should be to take in fewer calories by eating foods that have a low CD.  Of course, the benefit of consuming low calorically dense foods is that you can eat MORE.  For those of you on a diet plan it doesn’t get any better than that because it gives you the opportunity to eat without the guilt of taking in an excessive amount of calories. 

By now I’m sure it’s obvious to you which foods have the lowest CD – fruit and vegetables. Yet another reason why eating whole, unprocessed, plant-based nutrition is the best diet in the world!  Whatever your specific dietary preference, knowing how to calculate the caloric density of your food intake is valuable information to have.  And it’s quite easy to do!  All it requires is that you take two numbers off the food label – the number of calories per serving AND the weight (in grams) per serving.  Next you divide the calories by the weight in grams and the numeric result is the caloric density. In order to gauge whether the number you got is good, decent or just downright bad, use the following ranges:

to 0.7        = Very Low
0.8 to 1.5 = Low to Moderate
1.6 to 3.0 = Moderate to High
3.1  + up  = Very High Caloric Density

Now, let’s see how this actually translates to a few foods that are commonly eaten:

• An average sized apple contains about 72 calories and weighs approximately 132 grams. If we divide the 72 calories by 132 grams the caloric density of this apple is .54 (78 cal/138 g).  According to the range specifications above, this means that an apple’s caloric density is very low so you can virtually eat as many as you want.
• A plain enriched bagel has about 182 calories and weighs approximately 71 grams.  The CD of the bagel is 2.56 (182 cal/71 g).  This has a moderate to high caloric density so you should definitely watch your portion size and try not to eat several bagels per day.
• One ounce of almonds (24 almonds) is approximately 163 calories and weighs about 28.35 grams.  The CD for this handful of almonds is 5.6 (163 cal/28.35 g)!! This is very high, so you want to eat sparingly.
• A three-ounce piece of lean, fat-trimmed, top sirloin steak that has been broiled contains approximately 163 calories and weighs 85 grams.  This serving has a CD of 1.91 (163 cal/85 g), which is in the moderate to high range so you should watch your portion size.
• One tablespoon of olive oil has approximately 119 calories and 13.5 grams. This small amount of oil has a caloric density of 8.8 (119 cal/13.5 g).  This is really high so it’s in your best interest to use oil sparingly.

Figuring out the caloric density of what you eat is pretty easy isn’t it?

What to Eat?

Again, if you’re looking to lose weight or simply want to eat better, you can reduce the CD in your overall diet by understanding a couple of principles. If most of what you consume on a daily basis is fruits and vegetables, then you are doing well and can generally eat as much of these two food groups as you want.  One note of caution though: Try to refrain from eating too much dried fruit because the water content is extracted and what would normally be a low caloric dense food suddenly when dried becomes a high calorie dense food with concentrated sugar.  Your best bet is to eat foods high in water content and fiber (i.e., fruits, vegetables, soups, and cooked grains) because they dilute calories and naturally reduce the CD. They also generally happen to be very high in nutrient density as well.

Cooked whole grains, beans, and potatoes in their skin along with lean fish and poultry, are largely in the moderate caloric density range.  If I’m the one who has to make the choice and I’m trying to reduce my CD, I would select the plant-based foods over the seafood and poultry in part because I am vegan, but also the plant-based foods have fiber, provide more bulk in the stomach, and contain more micronutrients.  Interesting to note, if you take cooked grains and make them into bread with whole or refined grain flour, the CD increases significantly (up to seven times)!

Even though I encourage my patients to eat whole, sprouted grain breads because they’re more nutritious and promote better health that refined flour breads, the truth is that one slice of bread whether from refined wheat flour or whole or sprouted wheat, has essentially the same CD. For example, the CD for a slice of the sprouted whole grain bread I personally love to eat is 2.64.  The CD of a slice of pure white sandwich bread that I see many shoppers buying in my local grocery story is 2.5!  That’s not that big of a difference. Why?  It’s because breads, no matter what type, are a moderately high calorically dense food. 

Generally (but not always) when the fiber content of a bread increases the CD goes down.  Still, given how similar the caloric density is for both types, this is one reason why it’s often recommended that breads are eliminated or eaten sparingly when following a weight loss regimen.  If (and this is a big IF!) you must make the choice between eating  whole or sprouted-grain breads and refined white bread, the whole or sprouted grain bread is obviously the better choice. With increased fiber and nutrient content, you will likely eat less of it because the fiber provides the feeling of fullness and reduces hunger.

So, as you see, understanding what a “CD” is and how important it is to maintaining a healthy diet, will definitely set you on the path to making better food choices. That, of course, is a good thing.  And for some it may even be a life saver!
 

Energetic Nutrition Suggests: Along with eating healthy, give your body the nutrients it needs with high quality supplements like these:

	A good quality multi-vitamin like Life Essence Multiple provides enzymes, metabolic pigments, flavones, trace elements, amino acids, antioxidants, and countless co-nutrients and phyto-chemicals. Together, these things create a multiple like none you've ever seen before…one that not only supports health, but actually builds it.
	Omega-3 fats like the ones found in ArcticPure Omega-3 support the healthy functions of the brain, joints, and circulatory system. Omega-3 fatty acids also help support a healthy cardiovascular system by thinning the blood, dilating blood vessels, and supporting healthy blood pressure. It also has components that inhibit inflammatory mediators.
	Coenzyme Q10 is a powerful antioxidant which has been shown to safeguard LDL cholesterol from oxidation.  CoQ10 is a critical component in the primary energy cycle, and is most abundant in the heart. Deficiencies in CoQ10 strongly correlate with heart disease.
	Vitamin E can help maintain healthy blood sugar levels, support healthy cholesterol levels, provide positive effects on the growth and regulation of cells and tissues, and even nerve transmission. A deficiency can have a negative impact on these functions.

See all of our natural and healthful supplements on our website at:

About Kirk Hamilton

As a certified physician’s assistant specializing in nutrition, prevention and integrative medicine, Kirk Hamilton maintains that if there’s one cure all for chronic disease it’s what you eat. With his emphasis on consuming more unprocessed, micronutrient dense plant-food along with simple cross-training and mind/body principles, Kirk has been instrumental in guiding his patients and clients toward the path of optimal health since 1983.  He has also been a valued educator to health professionals.  As the founder of Clinical Pearls Publications, Kirk provided summaries of nutritional research to practicing physicians and researchers around the globe until he sold the company to Tishcon Corp. in 2004. Since 2009 Kirk has hosted his own radio program/podcast titled Staying Healthy Today.  He has interviewed hundreds of the top experts in the medical field including Joel Fuhrman, Dr. David Jenkins and Dr. Neal Barnard. Drawing on his 28 year career, in August 2011 Kirk published the book titled “Staying Healthy in the Fast Lane – 9 Simple Steps to Optimal Health.”  His book serves as a guide for individuals, professionals and policy makers on how to create a new health paradigm that is focused on staying well and prevention instead of treatment. 

About Kirk's Book

Staying Healthy in the Fast Lane simplifies the causes and effects of modern chronic diseases by outlining the five dietary changes over the last century that have led to excess calorie consumption, and along with reduced physical activity, have resulted in the epidemics of obesity, heart disease, diabetes, and other chronic conditions.

But there is good news! By applying the 9 Simple Steps to Optimal Health TRIAD Wellness Program you can prevent, delay or reverse the course of chronic disease and create real Healthcare Reform.

Within these pages are simple rules for efficient and effective diet, exercise and mind-body practices that make this program easy for even the busiest person.
 

Follow Kirk:

	www.facebook.com/kirkhamilton.author
	www.youtube.com/thesloppyvegan
	www.twitter.com/kirk_hamilton
	www.prescription2000.com

Evidently we are. The problem is the average American doesn't get that 7 of 10 deaths in the United States occur from chronic diseases that are largely preventable, and many times reversible with low-fat, unprocessed vegan diets like Dr. Barnard recommends in his 21 Day Kickstart Program. Both the Centers for Disease Control (CDC) and the World Health Organization (WHO) state that these chronic diseases are related to four risk factors: poor diet, inactivity, tobacco and alcohol use.The WHO further states…. if these risk factors were eliminated, 80 percent of heart disease, stroke and diabetes, and 40 percent of cancers would be eliminated. That would be the greatest health discovery ever if implemented.  

Why do we keep relying on drugs and surgical procedures to treat these chronic conditions when they are clearly reversible and preventable through diet?

I really believe, aside from ignorance and laziness, it's because insurance companies cover treatments with drugs and surgery that are really ineffective at treating the cause of these illnesses. People would rather take a pill or have a surgical procedure that is paid for by insurance than get off their butts and do an aggressive diet like Dr. Barnard's which has been shown by a variety of researchers using similar diets to reverse or dramatically slow the progression of diabetes, heart disease, obesity related illnesses and cancer (prostate). If insurance companies would only cover catastrophic illness, such as traumas and infections, but not heart or vascular disease related illnesses (except genetic structural disorders), type 2 diabetes, obesity related illnesses and other chronic conditions people would either sink (die) or swim (live)?

It’s Pure Insanity!

If you think I am cruel or crazy remember this definition of insanity by Ben Franklin, "The definition of insanity is doing the same thing over and over and expecting different results." We will never have a chance at real healthcare reform, a viable economy, or a healthy population if we keep eating the Standard American Diet (SAD). In fact, with the tsunami of boomers that are arriving into their senior years, the American fabric of life may be destroyed because we have no means to take care of all these chronic diseases, and we will go bankrupt spending an ever escalating part of our GDP (17% presently) on healthcare. "In the Long-Term Budget Outlook that the Congressional Budget Office released in June 2009, total spending on health care was projected to reach about 31 percent of GDP in 2035 and about 46 percent in 2080 under the extended baseline scenario." If we didn't pay for medication or surgical procedures with insurance, each individual would be forced to change or die, or pay out of pocket. With the latter they might be more motivated to change. Sound extreme? So is the definition of insanity. Think about it.

About Kirk’s Book

Staying Healthy in the Fast Lane simplifies the causes and effects of modern chronic diseases by outlining the five dietary changes over the last century that have led to excess calorie consumption, and along with reduced physical activity, have resulted in the epidemics of obesity, heart disease, diabetes, and other chronic conditions.

But there is good news! By applying the 9 Simple Steps to Optimal Health TRIAD Wellness Program you can prevent, delay or reverse the course of chronic disease and create real Healthcare Reform.

Within these pages are simple rules for efficient and effective diet, exercise and mind-body practices that make this program easy for even the busiest person. 

Energetic Nutrition Suggests:

Along with whole foods, try Almased Natural Weight Management and Dietary Supplementation.

Lose weight in a healthy way by taking advantage of your body's own metabolic processes. Almased uses your body's own mechanisms and processes to burn long-term fat deposits without the use of stimulants or artificial fillers. Its formula prevents the loss of lean muscle mass, which means more calories burned. It reduces blood sugar and insulin fluctuations that cause cravings during other diet programs.

More about Kirk Hamilton

Kirk Hamilton graduated from the University of California, Davis Physician’s Assistant Program through their Department of Family Practice in 1983.

Since 1986 he has been a practicing Physicians Assistant at Health Associates Medical Group in Sacramento, California, a nutrient oriented general practice. Kirk has worked in a variety of practice specialties including: Family Practice, Nutrition, Prevention, Cardiology, Bio-Identical Hormone Replacement, Allergy, Acupuncture and Integrative Medicine. He is the author of Staying Healthy in the Fast Lane.

Kirk Hamilton's website is Prescription2000.com

Follow Kirk:

	www.facebook.com/kirkhamilton.author
	www.youtube.com/thesloppyvegan
	www.twitter.com/kirk_hamilton
	www.prescription2000.com