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Superfood Mix:

3 parts spirulina

1 – 2 part chlorella

1 part moringa leaf

1 part wheat grass juice

1.5 parts bee pollen

3 parts chia seeds

0.5 parts nutritional brewer’s yeast

Add stevia leaf powder to taste List of Foods to include in your diet (all organic):

Superfoods: bee pollen, chia seeds, cacao, carob, spirulina, chlorella, moringa leaf, hemp protein, hemp seeds, wheat grass, dark chocolate

Detox Supplements: zeolite, chlorella

Mineral Supplement: Mezotrace

Veggies & fruits: kale, collard greens, mustard greens, watercress, chard, celery, cucumbers, carrots, zucchini, broccoli, spinach, mixed lettuce, avocados, garlic, muscadine grapes, various berries, melons, fenugreek, sweet potatoes / yams, a wide variety of vibrant colored fruits, sea veggies. Look for color variety as well.

Herbs and Spices: basil, cilantro, parsley, turmeric, ginger, tarragon, oregano, thyme, dill, chives, spearmint, peppermint, bay leaves, rosemary, lemongrass, dandelion greens

Gluten Free Grains: quinoa, wild rice, buckwheat, brown rice

Fat & Oils (cold-pressed, unrefined, organic, both saturated and monounsaturated): hemp, coconut (for cooking), olive, sacha inchi, fish oil (highest quality only), krill oil, highest quality organic butter (e.g., Kerry Irish Butter) and ghee (clarified butter), MCT oil; Other healthy fats include olives, free-range organic eggs, and avocado.

Nuts and seeds (organic, raw): walnuts, almonds, pumpkin seeds, sunflower seeds, almonds, brazil nuts, macadamia, pecans, pine nuts, hazelnuts

Fish: stick with the little, cold-water, wild fish (sardines, anchovies, herring), and wild-caught Alaskan sockeye salmon. Other fish are more likely to be farmed, mislabeled, or contain too many toxins.

Fermented foods: miso, coconut yogurt, kombucha, tempeh, sauerkraut, pickles and other home-made fermented veggies.

Read about all the health benefits of a variety of foods at: http://foodfacts.mercola.com/

Organic vs. non-organic: if you’re going to peel it before you eat it, you can waive the organic rule if you can’t

find it or afford it. However, anything you eat the skin on you definitely need organic. The following is a list of fruits and veggies with highest pesticide concentration: DIRTY 19: Apples, Celery, Cherry tomatoes, Cucumbers, Grapes, Cherries, Hot peppers, Nectarines, Peaches, Pears, Potatoes, Spinach, Strawberries, Sweet bell peppers, Lettuce, Celery, Spinach, Kale / collard greens, Summer squash GMO Foods: Soy, Corn, Cottonseed oil, Canola oil, Sugar from sugar beets, alfalfa, little zucchini, little crookneck squash, Hawaiian or Chinese papaya (see www.nongmoshoppingguide.com) CLEAN 17: Broccoli, Asparagus, Avocados, Cabbage, Cantaloupe, Sweet Corn, Eggplant, Grapefruit, Kiwi, Mangos, Mushrooms, Onions, Papayas, Bananas, Pineapples, Sweet peas - frozen, Sweet potatoes Criteria for Real Food: This should be at least 90%+ of your food intake. When you shop for your food follow these guidelines: 1. It's grown without pesticides and chemical

fertilizers (organic foods fit this description, but so do some non-organic foods)

2. It's not genetically engineered (most common GE foods are anything derived from soy, corn or sugar beets)

3. It contains no added growth hormones, antibiotics, or other drugs

4. It does not contain any artificial ingredients, including chemical preservatives

5. It is fresh (keep in mind that if you have to choose between wilted organic produce or fresh conventional produce, the latter may be the better option)

6. It did not come from a concentrated animal feeding operation (CAFO). See article below for more info: http://articles.mercola.com/sites/articles/archive/2010/05/18/american-meat-is-even-more-disgusting-than-you-thought.aspx

7. It is grown with the laws of nature in mind (meaning animals are fed their native diets, not a mix of grains and animal byproducts, and have free-range access to the outdoors)

8. It is grown in a sustainable way (using minimal amounts of water, protecting the soil from burnout, and turning animal wastes into natural fertilizers instead of environmental pollutants)

9. For food to be alive it must be unprocessed and unpasteurized.

At LocalHarvest.org you can enter your zip code and find farmers' markets, family farms, and other sources

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of sustainably grown food in your area. http://www.localharvest.org/ General Rules of Thumb:

Avoid all forms of sugar, high fructose corn syrup, all forms of flavored beverages (including “enhanced” water), glutinous grains, soy (with exception of fermented organic soy, i.e., miso), dairy products (with exception of high-quality organic butter), and processed foods. Avoiding grains and sugars will lower your insulin and leptin levels. Elevated insulin and leptin levels are one of the most profound stimulators of inflammatory prostaglandin production.

Stay away from foods that contain modified trans-fats and hydrogenated fats (chemical-based, synthetic oils from post-industrial revolution food

processing, e.g. margarine). These are found in most processed foods and snacks. Processed foods contain: salt, sugar, fat and other secret, proprietary flavor formulas that are designed to be addictive.

Avoid at all costs canola oil. The word "canola" comes from "Canadian oil low acid," and is a genetically altered product of the rapeseed plant, part of the mustard family. Virtually all of the canola oil produced is glyphosate resistant and sprayed with one of the most toxic herbicides known to man. It is extremely toxic to all life.

Avoid at all costs damaged fat. These are fats from fried foods, especially from fast foods and junk foods such as French fries, fried potato chips, fried pork, etc. These fats are used over and over again, heated then cooled over and over again which creates a severely toxic substance.

Avoid gluten and casein (primarily wheat and pasteurized dairy, but not dairy fat, such as butter).

Avoid anything with MSG (mono-sodium-glutamate). This is a dangerous nerve toxin.

Avoid any food branded by any of these parent companies:

o PepsiCo o Coca-Cola o Nestle o Kraft/Mondelez o General Mills o ConAgra o Kelloggs o Campbells o Smuckers o Hersheys o Bimbo Bakeries

o McCormick

As a general rule of thumb I also stay away from any food item that comes from China.

Avoid snacking or eating between meals. You want to eat no more than three times per day.

Eat a healthful diet of whole foods, ideally organic, and replace the grain carbs with: Large amounts of vegetables; Low-to-moderate amount of high quality protein (think organically raised, pastured animals); As much high quality healthful fat as you want (saturated and monosaturated from animal- and tropical oil sources). Most people actually need upwards of 50-70 percent fats (by calorie) in their diet for optimal health—a far cry from the 10 percent currently recommended.

Eat foods lower on the food chain. When you do eat higher up the food chain, eat only the highest quality animal products and meats to avoid the toxins.

Use this formula to determine daily protein intake: (weight in lbs)/2.2 * 0.8 = total grams of pure protein per day. See a protein food chart to get an idea of how much protein is in different foods. This generally leads to no more than 5%-10% of protein by calories. If you are doing vigorous exercises or are pregnant, you can add up to another 25 percent.

At least 51%+ (by volume) of your diet should be raw, whole, organic fruits and non-starchy veggies. If your GI tract is very sensitive and has been abused for quite some time, it’s best to eat cooked veggies instead as the raw fiber can be too harsh on the GI tract.

Avoid frying or charbroiling -- boil, poach, or steam your foods instead. Avoid charring your meats. Charcoal or flame-broiled meat is linked with increased cancer risk. Acrylamide—a carcinogen created when starchy foods are baked, roasted, or fried—has been found to increase cancer risk as well.

Up to 15 percent of your diet can be ripe organic, low glycemic index (< 30) fruit.

Optimize your gut flora: Add naturally fermented food to your daily diet. You can also add a high-quality probiotic supplement as well, but naturally fermented foods are the best.

Optimize your vitamin D levels through direct exposure to the sun. At least 15-20 min per day. If you have dark skin you need more time. Vitamin D can also be taken as a supplement that has been shown to have no side effects. Vitamin D is by far the most potent immune system booster.

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Eat more slowly and chew your food more completely. Chew each bite until it liquefies, or loses all of its texture, before swallowing.

At least one time per day sit down, relax and enjoy your food without distractions, multi-tasking, etc. Connect with it as it nurtures and supports your body.

Always eat your fruit on an empty stomach, and wait at least 15 min before eating your meal.

Allow at least a 12 - 16 hour period of no food between dinner and breakfast to go through a full lymph cleanse cycle. I.e., no snacking after dinner.

Sacred clay, salt bath 1x / wk (0.5 cups salt, 0.5 cups sacred clay)

Exercise at least 20 min / day. I highly recommend the Needak personal rebounder trampoline.

Take every opportunity to move your body. If you have a sedentary job, standing up every 10 to 15 minutes may compensate for the majority of the damage from sitting. Also, pay careful attention to your posture.

If you choose to spurge on something find the highest quality of that product and enjoy it thoroughly. Don’t skimp on low quality / high quantity when it comes to your health and vitality.

Happiness, laughter, hugging are natural immune boosters

http://articles.mercola.com/sites/articles/archive/2013/12/01/food-medicine-hippocrates-health-institute.aspx Conscious Eating: For the first time in history, "lifestyle" diseases -- diabetes, heart disease, and some cancers -- are killing more people than communicable diseases. Food talks to your genes. The information that food can give to your genes can be inflammatory, or it can be health-provoking. Food modulates gene expression, which leads to how your cells express and function. Before you eat ask yourself:

What is my intention with this food?

Is it to support me to do something productive, or is it just for entertainment?

Am I eating for the health and vitality of my cells or for my taste buds?

Am I eating to satisfy an emotional need, or a real physical need?

Consider the energy balance of the food: is it draining or adding vital energy to my cells?

Also, the act of consciously preparing your own food is an act of self love.

The article below explores the reasons why we eat:

http://articles.mercola.com/sites/articles/archive/2014/04/05/calories-overeating.aspx When you address the microcosm of the eating experience, you extend out into the macrocosm of your life into your relationships, social networks, your environment (the planet), and see the same patterns repeat. So food ties into everything. Most people overeat, or eat too often primarily due to emotional reasons (depravation, abandonment, anger, frustration, sadness, grief; numb-out, pleasure, comfort. I.e. all the lower centers of consciousness can be experienced when we eat). This emotional addiction is manifested in the nervous system as a neuroendocrine straight jacket. Determine your optimal amount by gradually reducing the amount of food you eat, and reflecting on your hunger to determine if you are actually hungry out of a real need, or simply to satisfy an emotional need. Mental Attitude: Centenarians overwhelmingly cite stress as the most important thing to avoid. Their lives are marked by as many stressful events as the rest of us, but they differ in how well they manage their stress. Rather than dwelling on it, they let it go. And they are very happy people! Part of your longevity may depend on the DNA you were born with, but an even larger part depends on epigenetics—over which you have more control. Your thoughts, feeling, emotions, diet, and other lifestyle factors exert epigenetic influences every minute of the day, playing a central role in aging and disease. Perhaps it's not as important to avoid that bowl of ice cream as it is to feel sheer bliss when eating it... at least, on occasion! http://articles.mercola.com/sites/articles/archive/2014/04/03/happiness-improves-health.aspx Gut Bacteria: The vast majority of your immune system is located in your digestive system, making a healthy gut a major focal point if you want to maintain optimal health. Furthermore, your gut is quite literally your second brain, as it originates from the same type of tissue. Your gut and your brain actually work in tandem, each influencing the other. This is why your intestinal health can have such a profound influence on your mental health, and vice versa. Your gastrointestinal tract houses some 100 trillion bacteria—about two to three pounds worth. In all, the bacteria outnumber your body's cells by about 10 to 1. Your intestinal bacteria are part of your immune system, and researchers are discovering that microbes

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of all kinds play instrumental roles in countless areas of your health. For example, beneficial bacteria, also known as probiotics, have been shown to:

Modulate your immune response and reduce inflammation

Produce vitamins, absorb minerals, and eliminate toxins

Control asthma and reduce risk of allergies

Benefit your mood and mental health

Boost weight loss

Beneficial bacteria also control the growth of disease-causing bacteria by competing for nutrition and attachment sites in your colon. This is of immense importance, as pathogenic bacteria and other less beneficial microbes can wreak havoc with your health if they gain the upper hand.

http://articles.mercola.com/sites/articles/archive/2014/04/17/psychoneuroimmunology-inflammation.aspx http://articles.mercola.com/sites/articles/archive/2014/05/15/microbial-diversity-gut-flora.aspx Gut Health: If you take care of the microbiology in your gut, then they will take care of you. Intestinal permeability leads to food allergies due to the autoimmunity function attacking the macro proteins that pass through the gut wall. So no matter what you eat, if it passes through your gut as a large chunk your body will attack it and create an allergic response. These allergies will go away when you heal the gut. In farming the same applies. If you take care of the microbiology of the soil, then they will take care of you. http://articles.mercola.com/sites/articles/archive/2013/12/23/soil-quality.aspx http://articles.mercola.com/sites/articles/archive/2014/03/23/dr-andersen-high-performance-agriculture.aspx http://articles.mercola.com/sites/articles/archive/2014/05/25/food-minerals-soil-health.aspx Vitamin D: The best source for vitamin D is direct sun exposure. While it may not be possible to get enough sun exposure during the winter, every effort should be made to attain vitamin D from UVB exposure as there are many additional benefits from this route other than vitamin D. Vitamin D can also be taken as a supplement that has been shown to have no side effects. Vitamin D is a potent antimicrobial agent, producing 200 to 300 different antimicrobial peptides in your body that kill bacteria, viruses and fungi. In fact, it’s by far the most potent universal vaccine to promote the growth of CD8 T cells for boosting the immune system. Suboptimal

vitamin D levels will significantly impair your immune response, thereby making you far more susceptible to contracting colds, influenza, and other respiratory infections. For more info on Vitamin D see: http://www.vitamindcouncil.org/ http://articles.mercola.com/sites/articles/archive/2014/05/28/vitamin-d-deficiency-signs-symptoms.aspx You can purchase a Vitamin D test kit here: http://shop.mercola.com/product/vitamin-d-test-kit,1090,0.htm Alkaline vs. Acid Forming Foods:

See “Acid Alkaline Food Chart.pdf” for list of foods that are acid forming and alkaline forming.

9 unhealthiest foods to stay away from: http://articles.mercola.com/sites/articles/archive/2013/06/10/9-unhealthy-foods.aspx

Why do we want alkaline forming foods? Because converting our foods to fuel (i.e., metabolism) is an acid forming process. Acids are corrosive, congest the lymph system, and damage cells. Our body operates best when we are slightly alkaline (pH = 7.4). Eating alkaline forming foods supports an alkaline pH. This has wide-ranging implications to health that are too numerous to cover here.

Wheat: There’s a huge genetic difference between modern wheat and wheat from biblical times, and even more so different than pre-biblical wheat. So no one is eating the same bread that Jesus Christ ate. Modern dwarf wheat is a concoction of agricultural genetics designed for taste, texture, manufacturability, extended shelf life, and optimized for use in baking; not for nutritional value. Since the introduction of modern wheat in the 1960s celiac disease and gluten sensitivities has quadrupled. Gluten (the protein in wheat) is only, at best, partially digestible and nutritionally useless. Humans have not evolved the enzymes to break it down. Modern wheat causes inflammation, induces bowel permeability (leaky gut), intestinal toxicity by the wheat germ agglutinin, high blood sugar, degraded responsiveness to insulin, heart disease, obesity and diabetes. Benefits of going wheat free:

Avoid the appetite-stimulating effect of gliadin opiates.

Reduce cravings for carbohydrates.

Eat fewer times per day (1 – 2 times vs. 3 – 6).

Weight loss.

Save money and time by eating less.

Avoid high blood sugar and high blood insulin.

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Drop in small LDLs. Rise in HDL.

Halt, and even reverse, the aging process.

Removes excess risk of glycation, and therefore, reduces inflammation.

Glycation is glucose modification of proteins. This process causes cataracts, hypertension, rigid arteries, coronary atherosclerosis, and arthritis.

"There's no human requirement for grains. That's the problem with the USDA recommendations. They think we're hardwired as a species to eat grains. You can get by just fine and meet every single nutrient requirement that humans have without eating grains. And grains are absolutely poor sources of vitamins and minerals compared to fruits and vegetables and meat and fish." ~Dr. Loren Cordain Health Independence and Detox: Intuitively I back away from any system that creates any form of dependency on an external substance. I have found that the body's innate intelligence knows all if we simply give it what it needs as nutritional building blocks, and open the pathways physically and emotionally for it to cleanse (release toxicity), heal and regenerate itself. Through our own consciousness we can create energetic healing frequencies, along with the body's innate intelligence in producing any chemical substances needed to balance itself. All healing is possible from within. Consider the placebo effect. I like the gradual approach to detox as it requires that I become more conscious of what I'm eating, how much, and listening to my body and intuition. This way I learn to listen to my body, release addictions, and ensure it gets what it needs in the right amount to maintain optimal health.

Push-Pull Analogy of Health: The items that “push” toward disease are the factors that damage DNA and detrimentally impact epigenetic expression. Negative thoughts; limiting beliefs; environmental toxins (pesticides, heavy metals, chemicals, denatured diet, ionizing and non-ionizing radiation, electromagnetic emanations); suppressive drugs; genetically modified food; lack of nurture; and

lack of varied plant material in the diet are chief factors that present instructions to the epigenetic processes. The items that “pull” away from disease are the factors that positively influence the body to express optimal health. Examples: our Innate Intelligence, whole organic foods, raw organic foods, love, laughter, joy, positive thoughts and beliefs, prayer, exercise, detoxification, and the nutriments and remedies from knowledgeable natural health practitioners. Intermittent Fasting: Promotes the natural secretion of human growth hormone (HGH), which is a fat-burning hormone. Fasting also increases catecholamines, which increases resting energy expenditure, while decreasing insulin levels, which allows stored fat to be burned for fuel. Together, these and other factors will turn you into an effective fat-burning machine. Once you transition to fat burning mode your cravings for sugar and carbs will virtually disappear. Also, the proper way to fast is to fast on the calories, not the nutrients. What you’re giving up is the calories, not the nutrients. Therefore, take the green mix even on the days that you fast. Detailed article below:

http://fitness.mercola.com/sites/fitness/archive/2013/06/28/intermittent-fasting-health-benefits.aspx

Importance of high quality fats in diet: The three most important uses of fats in the body:

The brain and nervous system is made up of 80% fatty acids (by dry weight), and uses fats as fuel. The brain functions better on fats (ketones) than on glucose.

Hormones are made from fats. You have fewer hormone imbalances that cause the wild swings in moods and behavior. In addition, it increases fertility and sex drive.

Fat is needed for the absorption and utilization of fat soluble nutrients.

Fat is essential! You need it to survive. In fact, there is no physical need for carbohydrates, but fat is essential. You need high quality fats, of different types, from a variety of sources, in the right proportions. Different fats play different roles. Fat liberates you from cravings:

Fats are like a slow-burning log on the metabolic fire. Glucose and high glycemic carbs are like twigs, paper, and gasoline with a short-lived energy burst, followed by a crash and an urge to eat more carbs.

Fat fuel burns more evenly.

Brain power and moods are more stable.

Improved mental clarity. In a high carb diet, the body will burn carbs and store fat. In a low carb diet, the body adapts to burning fat, and will therefore burn the stored fat.

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http://www.fatswitchbook.com/?i_cid=mk_productPromo_articles_mercola Eating too much damaged omega-6 fat and too little omega-3 sets the stage for health problems you are probably seeking to avoid, including cardiovascular disease, cancer, depression and Alzheimer's, rheumatoid arthritis, and diabetes, just to name several. Most people, especially Americans, are guilty of this lopsided omega-3 to omega-6 ratio, and to correct it, you typically need to do two things: 1. Significantly decrease damaged omega-6 by

avoiding processed foods and foods cooked at high temperatures using vegetable oils

2. Increase your intake of heart-healthy animal-based omega-3 fats, such as krill oil, fish oil

http://chriskresser.com/how-much-omega-3-is-enough-that-depends-on-omega-6 If you’re eating any industrial seed oils you’ll be way, way over the optimal ratio in no time at all. So chances are, if you’re eating foods that come out of a package or box on a regular basis, and you eat out at restaurants a few times a week, you are most likely significantly exceeding the recommended intake of n-6. The more omega-3 fat you eat, the less omega-6 will be available to the tissues to produce inflammation. Omega-6 is pro-inflammatory, while omega-3 is neutral. A diet with a lot of omega-6 and not much omega-3 will increase inflammation. A diet of a lot of omega-3 and not much omega-6 will reduce inflammation. You want roughly at a minimum a 4:1 ratio of the omega-6 to omega-3. However, the best ratio is 2.3:1. Limit omega-6 intake to less than 3% of caloric intake and consume 0.65g/d (three 4-oz. portions of oily fish per week) of EPA & DHA. Or limiting n-6 intake to less than 2% of calories, and consuming approximately 0.35g/d of EPA & DHA (two 4-oz. portions of oily fish per week). Water: Your best, most cost effective choice of beverage is filtered tap water. I strongly recommend using a high-quality water filtration system unless you can verify the purity of your water. To be absolutely certain you are getting the purest water you can, you'll want to filter the water both at the point of entry and at the point of use. This means filtering all the water that comes into the house, and then filtering again at the kitchen sink. Besides purification, I also believe it’s critical to drink living water. Water from a deep spring is one excellent source of structured water. But you can also promote structured water through vortexing. Dr. Pollack found

that by creating a vortex in a glass of water, you’re putting more energy into it, thereby increasing the structure of the water. According to Dr. Pollack, virtually ANY energy put into the water seems to create or build structured water. Here’s a good article on water filtration: http://articles.mercola.com/sites/articles/archive/2010/12/18/distilled-water-interview.aspx Air and Breathing: You survive on food, water, and air. Naturally, the quality of each is of utmost importance, but when it comes to air, few consider the quantity of air they breathe as a having such an enormously profound health impact. How you breathe affects the oxygenation of your organs. The detrimental effects of mouth breathing, hyperventilation and overbreathing are well-documented. There is a duality to oxygen, and while it is certainly necessary for life, excessive amounts will prematurely accelerate oxidative damage and aging. So the key is to use the absolute least amount that you need and avoid excessive amounts of it. This way you won’t need to rely on your body’s own and even supplemental sources of antioxidants to counteract the damage that excessive oxygen can cause to your tissues. The Buteyko Method teaches you how to bring your breathing volume back toward normal or, in other words, to reverse what’s called chronic hyperventilation or chronic overbreathing. When your breathing is normal, you have better oxygenation of tissues and organs, including your brain. http://articles.mercola.com/sites/articles/archive/2013/11/24/buteyko-breathing-method.aspx Sleeping Well: There's convincing evidence showing that if you do not sleep enough, you're really jeopardizing your health. Everybody loses sleep here and there, and your body can adjust for temporary shortcomings. But if you develop a chronic pattern of sleeping less than five or six hours a night, then you're increasing your risk of a number of health conditions, including weakening your immune system and increasing your risk of degenerative brain disorders. This includes:

Viral and bacterial infections

Depression

Hypertension

Stomach ulcers

Cancer, heart disease, diabetes, and many more Lack of sleep decreases leptin (your satiety hormone), while increasing ghrelin (your hunger hormone), which explains why night shift workers are at increased risk for obesity and diabetes. Researchers have also found higher rates of breast, prostate, colorectal cancer, and non-Hodgkin's lymphoma

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among night shift workers. If you sleep poorly, you are more likely to crave junk foods and make poor food choices. This is because poor sleep amplifies the part of your brain responsible for cravings, while suppressing the part responsible for rational decision-making. Here are some quick tips on improving sleep quality:

Get 10-15 min of sun in the morning.

Get at least 30 minutes of BRIGHT sun exposure mid-day.

Avoid watching TV or using your computer in the evening, at least an hour or so before going to bed.

Sleep in complete darkness, or as close to it as possible.

Install a low-wattage yellow, orange or red light bulb if you need a source of light for navigation at night.

Keep the temperature in your bedroom at or below 70 degrees F.

If you are having trouble sleeping through the night, you may need to reconfigure your workout regimen. It is best to get into a routine where you consistently go to bed and wake up on a regular schedule, limit distractions before sleep such as television, and practice relaxation techniques. See article below for more information:

http://articles.mercola.com/sites/articles/archive/2014/03/06/poor-sleep-pain.aspx Electrons from the Earth: The Earth carries an enormous negative charge. It's always electron-rich and can serve as a powerful and abundant supply of antioxidant free-radical-busting electrons. Your body is finely tuned to "work" with the Earth in the sense that there's a constant flow of energy between your body and the Earth. When you put your feet on the ground, you absorb large amounts of negative electrons through the soles of your feet. When you wear rubber- or plastic-soled shoes, however, you are effectively shielding yourself from this beneficial influx of electrons from the Earth. Grounding has been shown to relieve pain, calm the nervous system, reduce inflammation, improve sleep, enhance well-being and much, much more. For optimal immune function, you want these electrons to enter your body, so make sure you take your shoes off now and then, or alternatively, use a grounding pad to take advantage of these free electrons from the Earth. For more info go to http://www.earthing.com. Oral Hygeine: Oil pulling is simple. Basically, it involves rinsing your mouth with coconut oil, much like you would with a mouthwash. The oil is "worked" around your mouth by pushing, pulling, and drawing it through your teeth for a period of 15 minutes. If you are obsessive like me you can go for 30-45 minutes. This process allows the oil to "pull out" bacteria, viruses, fungi and other debris. The best time is in the morning before eating breakfast, but it can be done at any time, the important point is to just do it. I seek to do it twice a day if my schedule

allows. The used oil is discarded and your mouth rinsed with water. You should not swallow the oil because it's loaded with bacteria and toxins. In addition to all the diet and lifestyle suggestions here, at least once daily brushing and flossing. More information on holistic dentistry: http://articles.mercola.com/sites/articles/archive/2014/04/20/root-canal-procedure.aspx

For Optimal Health, Add Variety to Your Fitness Routine: 80 percent of the health benefits you reap from a healthy lifestyle comes from your diet, and the remaining 20 percent from exercise – but it's a very important 20 percent, as it acts in tandem with and boosts the benefits derived from a proper diet. Ideally, to truly optimize all aspects of your health, you’d be wise to design a well-rounded fitness program that incorporates a variety of different exercises. Without variety, your body will quickly adapt, so as a general rule, as soon as an exercise becomes easy to complete, you’ll want to increase the intensity and/or try another exercise to keep it challenging. I recommend incorporating the following types of exercise into your program:

Interval (Anaerobic) Training: This is when you alternate short bursts of high-intensity exercise with gentle recovery periods.

Strength Training: Rounding out your exercise program with a 1-set strength training routine will ensure that you're really optimizing the possible health benefits of a regular exercise program. You can also "up" the intensity by slowing it down.

Avoid Sitting for More Than 10 Minutes. This is not intuitively obvious but emerging evidence clearly shows that even highly fit people who exceed the expert exercise recommendations are headed for premature death if they sit for long periods of time. Set your timer for 10 minutes while sitting, and then stand up and do squats or lunges when the timer goes off. The key is that you need to be moving all day long, even in non-exercise activities.

Core Exercises: Your body has 29 core muscles located mostly in your back, abdomen and pelvis. This group of muscles provides the foundation for movement throughout your entire body, and strengthening them can help protect and support your back, make your spine and body less prone to injury and help you gain greater balance and stability.

Foundation Training, created by Dr. Eric Goodman, is an integral first step of a larger program he calls “Modern Moveology,” which consists of a catalog of exercises. Postural exercises such as those taught in Foundation Training are critical not just for properly supporting your frame during daily activities, they also retrain your body so you can safely perform high-intensity exercises without risking injury. Exercise programs like Pilates and yoga are also great for strengthening your core muscles,

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as are specific exercises you can learn from a personal trainer.

Stretching: My favorite type of stretching is active isolated stretches developed by Aaron Mattes. With Active Isolated Stretching, you hold each stretch for only two seconds, which works with your body's natural physiological makeup to improve circulation and increase the elasticity of muscle joints. This technique also allows your body to repair itself and prepare for daily activity.

Environmental Toxins: When the immune system finds a foreign substance that the body can’t do anything with, then it has no use for it and is therefore a toxin that must be eliminated. Elimination takes energy. This sometimes leads to autoimmune diseases. The autoimmune triad includes: genetic vulnerability, an environmental trigger (such as gluten, pathogens, medication side effects, environmental toxins), and intestinal permeability. Autoimmune diseases have a long incubation time (up to 40 years). Below is a list of the 12 worst endocrine disruptors: Bisphenol-A (BPA); Dioxin; Atrazine; Phthalates; Perchlorate; Fire retardants; Lead; Mercury; Arsenic; Perfluorinated chemicals (PFCs); Organophosphate pesticides; Glycol ethers, azodicarbonamide (ADA) used as a dough conditioner and flour bleaching agent in commercial baking. To avoid these environmental toxins buy products that come in glass bottles rather than plastic or canned, since chemicals can leach out of plastics and into the contents. Bisphenol A (BPA) is a serious concern; make sure plastic containers and canned goods are BPA-free. Also store your food and beverages in glass rather than plastic, and avoid using plastic wrap. Use glass baby bottles and BPA-free sippy cups for your little ones. Eat mostly raw, fresh foods. Processed, prepackaged foods (of all kinds) are a common source of chemicals such as BPA and phthalates. Replace your non-stick pots and pans with ceramic or glass cookware. Filter your tap water—both for drinking and bathing. In fact, if you can only afford to do one, filtering your bathing water may be more important, as your skin absorbs contaminants. To remove the endocrine disrupting herbicide Atrazine, make sure the filter is certified to remove it. According to the EWG, perchlorate can be filtered out using a reverse osmosis filter. Look for products that are made by companies that are earth-friendly, animal-friendly, green, non-toxic and/or 100% organic. This applies to everything from food and

personal care products to building materials, carpeting, paint, baby items, upholstery and more. Use a vacuum cleaner with a HEPA filter to remove contaminated house dust. When buying new products such as furniture, mattresses, or carpet padding, ask what type of fire retardant it contains. Be mindful of and/or avoid items containing PBDEs, antimony, formaldehyde, boric acid, and other brominated chemicals. As you replace these toxic items around your home, select those that contain naturally less flammable materials, such as leather, wool and cotton. Avoid stain- and water-resistant clothing, furniture and carpets to avoid perfluorinated chemicals (PFC’s). Make sure your baby's toys are BPA-free, such as pacifiers, teething rings and anything your child may be prone to suck on. Only use natural cleaning products in your home, or make your own. Avoid products that contain 2-butoxyethanol (EGBE) and methoxydiglycol (DEGME)—two toxic glycol ethers that can damage fertility and cause fetal harm. Switch over to organic brands of toiletries such as shampoo, toothpaste, antiperspirants and cosmetics. Remember, you can replace many different products with coconut oil and baking soda, for example. The Environmental Working Group has a great database to help you find personal care products that are free of phthalates and other potentially dangerous chemicals. I also offer one of the highest quality organic skin care lines, shampoo and conditioner, and body butter that are completely natural and safe. Replace feminine hygiene products like tampons and sanitary pads with safer alternatives. Avoid artificial air fresheners, dryer sheets, fabric softeners or other synthetic fragrances. Look for products that are fragrance-free. One artificial fragrance can contain hundreds -- even thousands -- of potentially toxic chemicals. Replace your vinyl shower curtain with one made of fabric. http://articles.mercola.com/sites/articles/archive/2014/03/31/spring-cleaning-tips.aspx Food Combining Principles: 1. No proteins and starches at the same meal, as they neutralize each other and prevent proper digestion of either food. To ensure proper digestion of each food, wait two hours after eating a starch before eating protein. And wait three hours after eating protein before eating a starch.

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2. No fruits and vegetables at the same meal. Fruits are either a single or double sugar, whereas the starches are a triple sugar. Fruits mechanically break down in your stomach, but chemically, they don’t break down until they reach the third and fourth stage of your digestive system, which are in your small intestine. Starches, again, are broken down in three different stages, starting in your mouth. According to Dr. Pickering, this is also why it’s crucial to not eat dessert after a meal. When you do, it gets trapped in your stomach with all that other food, where it starts to rot as it’s not being chemically digested there. Therefore, eat fruit 30-60 minutes before dinner. The same applies if you want to eat another piece of fruit. Acidic fruits, such as lemons for example, also do not combine well with starches. Lemon and banana is but one example of a combination that is sure to lead to gastrointestinal upset... Many people consider tomatoes a fruit, yet it’s commonly added to salad. Dr. Pickering classifies tomatoes as a “fruit-vegetable,” because even though they don’t have the sugar like most fruits, they’re still an acidic fruit-vegetable. As such they’re okay to combine with other vegetables. He suggests the following recipe for an excellent salad: “Any kind of vegetable that has seed in it; for example summer squash, zucchini, eggplant, cucumbers, bell peppers, and okra—those are all fruit-vegetables. Your tomatoes go well with those. And since lettuce and celery have a neutral effect, as far as the breakdown of food, the celery and the lettuce combine very well with all of that. You can also add avocados.” 3. “Eat melon alone, or leave it alone, or your stomach will moan.” In short, melons do not digest well with other foods and will frequently cause problems unless consumed by itself. When and What to Eat: • Morning meal: The least concentrated foods, in the greatest amount. Ideal food choice: fruits • Middle of the day: More complex foods, but in a smaller amount than your first meal. Ideal food choice: starchy carbs • Evening: The most concentrated foods, but in the least abundant amount. Ideal food choice: protein Educational Resources:

All movies listed on: http://www.fmtv.com/all-films

“Detox Miracle Sourcebook”, “GreatLymphaticSystem.pdf”, “Detox Program Workbook.pdf”, by Robert Morse

“Grain Brain” by David Perlmutter

“Clean The Revolutionary Program” by Alejandro Junger

“Superfoods For Optimum Health - Chlorella & Spirulina -- Mike Adams.pdf”

“Your Personal Health: The Glycemic Index & Glycemic Load” – Amazon Kindle

http://www.gapsdiet.com/Home_Page.html

http://www.immunitrition.com

http://www.youtube.com/user/DrRobertMorseND o Watch “The body in its simplicity”, and “Art and

Science of Detox”

http://www.youtube.com/user/robertmorsend

http://www.mercola.com/

Nutrition Plan from Dr. Mercola: http://www.mercola.com/nutritionplan/index.htm

http://foodfacts.mercola.com/

http://wakeup-world.com/category/health-wellbeing/

http://www.fmtv.com/

http://www.onhealth.com

http://www.drpompa.com/ Educational Documentaries:

Food Matters

Fat, Sick and Nearly Dead

Hungry for Change

Forks Over Knives

Eating – Third Edition