Feature:Fighting Fatigue? You May Need More than a Good Night’s Sleep

Burn the Fat and Stay Healthy Even When You’re on the Road

Before Your Next Trip to the Dentist, Please Read This

With a Daily Dose of Folate, You Can Enjoy Your Favorite Cocktail

A New Year’s Strategy for Life-Long Success

A Delicious Holiday Dish that’s Light in Calories and Rich in Goodness

Friday, December 21, 2007

Running on Empty?... Read This

By Shane Ellison

Millions of Americans suffer from fatigue.  Their energy levels are so low that they require a pot of coffee to crawl out of bed in the morning.  When afternoon hits, they begin drinking sugary, caffeine-rich energy drinks to keep up at work.  By evening, exhaustion sets in and they go straight to bed, only to repeat the same lethargic process the next day.  It's time for these energy-deprived people to realize that this isn't how the body was meant to operate. 

Your body can produce massive amounts of energy when it is given the right fuel.  Once this happens, anything is possible!  Your boundless energy will drive life's most important accomplishments, thoughts, creations, and relationships.  The world's best athletes and business entrepreneurs understand this important fact.  High levels of energy have driven their many achievements and gotten them to the top.

But don't think that performance-driven energy is for elite athletes and businessmen only.  You too can have it when you make some simple dietary changes that are required for energy building.

First, replace carbohydrates with healthy fats three times per day. I'm not talking about disease-causing trans fats and vegetable oils.  I'm talking about Mother Nature's energy-boosting fats found in whole eggs, grass-fed beef, cold water fish, coconut oil, seeds, nuts and avocados, to name just a few. Unlike carbohydrates, consuming healthy fat does not result in a spike of the fatigue-causing, fat-storing hormone insulin.  And even better, healthy fat  exponentially increases production of the energy molecule ATP.  ATP is the master energy- and strength-producing molecule within the body. The more you have, the better you perform.

A single fat molecule can produce a whopping 129 molecules of ATP. In contrast, without enough healthy fat, the body is forced to utilize an inferior source of fuel for ATP production -- carbohydrates. A single carbohydrate molecule produces a paltry 38 molecules of ATP! Do the math -- a single fat molecule yields more than three times the energy as a carbohydrate molecule!

Second, begin supplementing daily with 0.5 to 3.0 grams of the amino acid, acetyl-L-carnitine (ACLAR).This essential molecule acts as a chaperone to fat.  It works by carrying fat to our cellular energy furnace -- the mitochondria. Without ALCAR, fat remains stored, usually in the belly, and you grow tired.

An article in the Archives of Gerontology and Geriatrics recently highlighted the effectiveness of ALCAR among the elderly.(1) The authors showed that ALCAR was successful at boosting both mental and physical energy. About 100 participants over the age of 70 showed dramatic increases in mental capacity and exercise duration as a result of ALCAR.

Finally, replace sugary energy drinks with water, green tea or yerba mate tea. Each one of these healthy drinks mobilizes fat to enter the bloodstream to ensure energy production.  Green and yerba mate teas can also boost mood and serve as a great pre- and post-exercise drink.

Once you have implemented these dietary changes, expect a significant change in your energy levels.  You can say goodbye to mediocrity and the highs and lows associated with the use of fatigue-masking substances.  And regardless of your age, say hello to a new found energy that will fuel success.

1. Malaguarnera, M et al.  Arch. Gerontol. Geriatr. accepted for publication 22 March 2007. 

[Ed. Note: Shane Ellison is known as 'The People's Chemist.'  He holds a Master's degree in organic chemistry and has first-hand industry experience with drug research, design and synthesis.  He is the author of Health Myths Exposed and The Hidden Truth about Cholesterol-Lowering Drugs. To learn more, click here.]

Stuck in a low-rent hotel with a lousy gym? No worries. You can still burn fat and build muscle. In fact, you can even do a fat-burning workout in your own hotel room with bodyweight exercises.

Here's how to work out when traveling, even when you are pressed for time.

If the hotel has a gym, simply pick a dumbbell exercise and a bodyweight exercise and pair them together in a superset, doing one exercise and then the other with no rest.

Pick an upper body exercise and a lower body exercise (for example a dumbbell chest press and a forward lunge) or a pushing exercise and a pulling exercise (such as a pushup and a dumbbell row). Do 3 sets of 8-15 repetitions for each exercise. 

If you are really pressed for time, you can do bodyweight-only exercises in your hotel room. A circuit of bodyweight squats, pushups, lunges and abdominal planks will use all the muscles in your body and boost your metabolism for the day.

No matter where you are, you can burn fat and get fit -- no excuses.

[Ed. Note: Craig Ballantyne is an expert consultant for Men's Health magazine. If you're looking to burn fat, build muscle and quickly step into the body you have always wanted with just three workouts each week, check out Craig's fat-loss system by clicking here.]

Most of us have heard of mercury poisoning.  We associate it with eating large quantities of contaminated fish.  However, many people don’t know that the metal fillings (amalgams) in their teeth are another potential source of mercury poisoning.  In the US, mercury comprises 54 percent of all dental amalgams and newer research has found that it may be the cause of serious health problems, including cancer.

Among its many health hazards, mercury amalgams slowly poison the body, cause major continuing infections, and gradually kill the tooth nerve, causing the need for a “root canal.”  Even worse, when two or more metals (including gold) are in the mouth, more health problems will arise from the effect of galvanic currents that deplete the immune system.  

While this is enough to make anyone fear a trip to the dentist, there is good news. By finding a practitioner of biologic dentistry, you will improve both your oral health and your total body health.

Biologic dentistry focuses on the health of the whole person rather than the basic mechanics of dentistry.  A priority of biologic dentistry is finding hidden infections (not seen in x-rays) in the mouth that have often been caused by amalgams and root canals.  These infections may be repeated in the weakest parts of the body including the heart, prostate, and breasts. 

In biologic dentistry, the materials used are compatible with your body.  A “white” filling made of hard composite plastic or ceramic that requires less drilling and preserves more of the healthy tooth is commonly used.  Because it is bonded to the tooth, there is very little chance (unlike metal amalgams) that bacteria will find its way under the filling and cause further decay or infection.  Biologic dentists will also check bite alignment, a factor that affects spinal alignment and the neurological system. 

For the millions of people with amalgam fillings, removal is the first step toward better health.  Safe removal is a fine art that avoids releasing even more mercury into body tissue. Only experienced dentists with a record of healthy removal should be consulted.  Invariably, people feel dramatically better almost immediately after the mercury is removed. 

Once mercury amalgams have been successfully replaced, a health care practitioner experienced in removal of metals from deep tissues can be consulted.  The ultimate goal is to improve total health by eliminating mercury or other toxic metals from the entire body.  

Profound healing of major illnesses has been objectively measured in hundreds of patients after cleansing of mercury and other metals from the mouth and body.  Until these substances were removed, little or no healing occurred in these patients.

While the FDA has decided to ban amalgam fillings, it is slow to issue the necessary regulations to halt its use.  It is therefore up to you to protect yourself from toxic mercury poisoning by ensuring that your dentist uses only safe biocompatible materials.      

[Ed. Note: Dr Larry Clapp, Ph.D healed his own prostate cancer in 1990, wrote the best selling book, "Prostate Health in 90 Days Without Drugs or Surgery", and has coached hundreds of prostate patients to do the same through his books, presentations and personal phone coaching sessions.  For more information click here.]

Scientists have discovered a remarkable substance that has the power to prevent diabetes, stop heart disease before it starts and kill cancer cells on contact. In fact, this substance has been shown to prevent and treat more than 20 major diseases, in all!

However, more than 85% of the population is deficient at least part of the year. And believe it or not, but the medical profession and health authorities actually advise people to avoid the single greatest source for this vital substance.

Click here to learn why you probably haven't heard about this revolutionary discovery.

You can fill a room with studies showing the health benefits of moderate amounts of alcohol. But it’s important to remember that the studies showing benefits were done on men. There’s actually a small but nasty correlation between alcohol use and breast cancer in women. However, there’s also a simple way to lower the risk.

A study in the journal Epidemiology found that women with dietary folate intake in the lowest 10th percentile who drank more than two grams of alcohol a day had a 59 percent increased risk of breast cancer compared with women who never drank alcohol and whose folate intake was above the median. But the study also found that breast cancer risk was almost identical for women who drank four or more grams of alcohol a day but had the highest folate intake when compared to teetotalers.  At least two other large studies have also found this interaction between alcohol and folate.

Women: take a folic acid supplement of 800 mcg a day, which you should be doing anyway, and the risk increase from drinking disappears.

[Ed. note: Dr. Bowden is a nationally known expert on weight loss, nutrition and health. He’s a board certified nutrition specialist with a Master’s degree in psychology. Dr. Bowden is also a life coach, motivational speaker, former personal trainer and author of the award-winning book, Living the Low Carb Life.  His new book, The Most Effective Natural Cures on Earth comes out January 1, 2008.  For more information, click here.]

The concept of “New Year’s Resolutions” seems like a tired cliché…and it is when you think of the millions of people who make resolutions for the new year and then forget about them weeks or even days later.  What you really need is a vision that allows you to grow into the person you want to be and an action plan to make it happen. 

By following the common sense strategy outlined below, you will be empowered to achieve your goals, realize your dreams, and celebrate your successes.

1. Choose a theme for the year, such as this is the year of courage, or follow through, or love, and set your intentions and decisions for the new year based on your theme. For example, if you decided this is the year of courage, you would ask yourself, “What would a courageous person do” before making a decision. One of your intentions might be to take a step of courage each day.

2. Get clear on what you want.  How will achieving this goal or realizing this dream improve your life? Why do you want to make this change? Write the reasons down, so if you begin to falter you can read and remember. How committed are you to achieving it? If the commitment level is low, you may want to choose something different.

3. Once you decide on your goal, close your eyes and imagine it is a year from now. You have accomplished what you set out to do. How do you feel? How has your life changed? How and where are you celebrating? Now write down your vision of experiencing success.  Make it something like, “It is December 31, 2008 and I am so happy and grateful that I decided to make this year the year of courage. I accomplished all I set out for myself.  I made those phone calls that enhanced my business, I joined that dance class and loved it, I made some great new friends, I grew in so many ways … It has been an incredible year.” 

3. Set up a system to keep your vision uppermost in your mind.  One effective system is creating a success journal. Write your vision at the front. Too often people don’t achieve their goals because they forget about them! Use your success journal as a daily reminder.

4. Next, look at the barriers that could get in your way and set up strategies to overcome them. Remember your self-talk -- identify what you tell yourself that could sabotage your success and create replacement thoughts instead. Determine the types of support that will empower you along the way -- a buddy, book, course, coach, or something else.  Now put them in place.

5. Create an action plan to achieve your resolutions. Take what you want to accomplish in the year and break it down into 3-month plans. From that create monthly, weekly and daily plans.

6. Each morning grab your success journal, read your vision statement with feeling and write down what step(s) you will take that day. Then each evening write down all the steps you took. Besides being a great reminder and motivator of what you are doing and why, it’s also a way to celebrate your daily accomplishments.

7. If you get off track for a while, don’t beat yourself up, simply course correct and continue.

The reasons we have goals and dreams are to grow as people and enjoy the journey to a more fulfilling life… the life of our dreams. 

[Ed. Note: Norma Reid is a Success Coach and Trainer. Living a fabulous life is not just about the physical, it's also the mental, emotional and spiritual. For more information, click here.]

Everyone knows that diet and exercise make a huge difference to your health and well-being. But what about the dozens of other things you can do, right now, with practically no effort, that can add years to your life, increase your energy, and make you feel better than you have in years?

Order 23 Ways to Improve Your Life (3 CD audio book) before December 31st to get a bonus eBook and
complimentary shipping… plus 15% goes to charity.

Click here to learn more.

This autumn-inspired recipe is perfect as a side dish or light dessert on any holiday table.  And it’s packed with cancer-fighting antioxidants, too.  A recent study published in the Journal of Agricultural and Food Chemistry(1) found that baked sweet potato extract helped to scavenge free radicals, suppress the transformation of normal cells to cancerous ones and cause cell-suicide (or apoptosis) in human leukemia cells.

Serves: 8

Time to Table:  30 minutes

Healing Nutrient Spotlight
Carotenoids
Excellent source of vitamin A
Good source of fiber

Ingredients
1 1/4 pound organic sweet potatoes
1/2 cup organic sweet onions (try Vidalia)
1/2 teaspoon organic orange zest
1/4 cup organic orange juice
1 organic apple
1/4 cup organic raisins
2 tablespoons organic natural sweetener, erythritol
2 tablespoon organic butter

Preparation
Chop sweet potatoes and apples into 1 inch pieces, keeping separate. Simmer potatoes and chopped onions in 1 inch of water in a covered saucepan until the potatoes are tender, about 8 minutes. Drain. Return vegetables to pan. Add orange zest and juice, apples, raisins, erythritol, and butter. Cook over low heat, stirring often, until sweet potatoes and apples are glazed (about 20 minutes).

Nutrition Information
114 calories, 3 g total fat, 2 g saturated fat, 0 g trans fat, 1 g monounsaturated fats, 0 g  polyunsaturated fats, 8 mg cholesterol, 57 mg sodium, 22 g carbohydrate, 3 g fiber, 9 g sugars, 1 g protein

1. Rabah IO et al.  J Agric Food Chem 2004 Nov 17;52(23):7152-7.

[Correction: In last week’s issue, we inadvertently omitted the amounts of two ingredients for the recipe Cranberry Walnut Squares.  They are yogurt (2 Tbsp) and ground flaxseed (1 Tbsp). Ed.]

[Ed. Note: Kelley Herring is the founder and CEO of Healing Gourmet and the author of the new e-book, Guilt-Free Desserts: 20 All-Natural, Fail-Proof, Low-Glycemic Desserts Just in Time for the Holidays. Learn just how easy it can be to make delicious, healthy desserts in 30 minutes or less, by clicking here.]

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