Check off the items that you can incorporate into your life starting today:

o    Beware of being caught up with negative news.  Don't jump to conclusions when confronted with upsetting news or information. Read the news only to get updates. Do NOT watch the news before you go to bed at night.

o    Take time to calm yourself: drink calming teas, practice breathing, think about your options then act positively in a constructive manner.

o    Drink half your weight in ounces of water.  If you weigh 120lbs, drink 60 ounces of room temperature water. Avoid ice cold water.

o    Eat healthy foods.  Eat lots of warm vegetable based soups. Please see Vicki Johnston's recipes.

o    Take deep breaths and be sure to exhale more than you inhale.  Breathe through the chest and fill up belly and then exhale deeply so you can make room for inhalation.

o    Use natural herbs to calm your nerves instead of addictive drugs or too much alcohol.

o    The occasional organic wine or beer can be good for the nerves.

o    Massage and other body work are very calming for the muscles and the nerves.

o    Acupuncture is very effective in relaxing the mind, body, and soul.

o    If you believe in the healing effects of Energy Medicine, use it.  It is very helpful, refreshing, and may give you a new start.

o    Take baths in Sea Salt and Baking soda.  Add some Lavender or other favorite essential oils that are made especially for baths.

o    Listen to soothing music to calm your nerves.  Sing a long with up beat music that has simple words and a good tempo to boost your mood.

o    Spend as much time in nature as you can. Walking and hiking will help to normalize the adrenals and keep hormones stable.

o    Start an organic garden, or make your own green house.  Nurturing nature will nurture you!

o    Spend time with your family, children, and pets, or socialize with good friends.

o    Drink organic caffeine free herbal teas.
o    ?Avoid too much coffee.  Use organic coffee as it is better for you.  Try a French Press to keep the coffee from becoming a reactor.

o    Exercise and dance.  Physical activity is known to calm your nerves and reduce stress.

o    Write, color, paint, knit, or spend time doing any other hobby that you enjoy.  Use your creativity to balance the brain, the heart, and the nervous system.

o    Find time to be still, contemplate, meditate, pray and ask for what you want.  Spirituality is scientifically known to help.  The Power of Prayer is known to heal.

Copyright ©  Lin Merage Divine Physics Health Institute 2008

Go back in time to when we as a species were hunter gatherers.  Let's say your ancestor was out  picking berries when she hears the roar of a saber-toothed tiger and realizes that she is being hunted.  Her survival mechanism, which has evolved over thousands of years, automatically takes over.  Her hypothalamus sends a message to her adrenal glands and almost instantly she can run faster and jump higher.  Her strength has increased to attack if necessary.  Her hearing and sight are improved, and her brain is processing data faster.  Evolution has also taught her that her best escape may be to "freeze." Instinctively she knows that prey which remain frozen during a threat are more likely to avoid detection because predators primarily perceive moving objects rather than color.
Freeze appears not to be an option for your ancestor.  Her respiratory system joins in to her defense and her nostrils, throat and lungs open up.  Breathing speeds up for her to get more oxygen.  Deeper breathing also helps her scream more loudly.  The adrenaline doubles or triples her heart rate.  This sends nutrient rich blood to the large muscles needed to run or fight.  To reduce the threat of bleeding to death if she is wounded, the capillaries or tiny blood vessels under the surface of her skin constrict which causes her blood pressure to spike.  To free up energy to meet the threat, secondary body functions such as her immune system, digestion and sexual function temporarily shut down.  The  Autonomic Nervous System has two branches and the threat has activated her Sympathetic Nervous System branch (Fight, Flight or Freeze) in order to save her.  Once she is safe and the danger is over, she rests and trembles to re-boot her nervous system into Parasympathetic Nervous System (Rest and Digest) dominance.  She has she shifted from "Fight, Flight or Freeze" to "Rest and Digest."  We know she survived because you are here.
Now imagine yourself speeding to work on a busy highway.  Suddenly a reckless driver cuts in front of you, almost causing a collision and gives you a rude gesture out his window.  Even though we are sophisticated members of the 21st century, the same mechanism that kept your distant ancestor alive kicks in for you.  You have the same biological response to the threat except you are stuck in a "tin can" hurtling down the highway and you can't safely freeze.  You can go into road rage and try and fight or get back at the person but you are stuck back in traffic, stewing in your own chemicals.
Any perceived threat can trigger this mechanism.  We can be at home and receive a call from the bank and suddenly we are in fight flight or freeze waiting for the bad news.  The person from the bank is calling to say there is a bank error and $200 has been added to your account.  Now you have to re-calibrate your Autonomic Nervous System from this false alarm.  If we have a sustained time of real threats or false alarms, our Sympathetic Nervous System can keep firing and we can be what is called Sympathetic Nervous System dominant.  In other words, our survival mechanism and its bio-chemicals can stay stuck in the "on" position keeping us poised to spring into action.  This can lead to adrenal gland exhaustion and stress related disorders such as hypertension (high blood pressure) heart disease, insomnia, immune system ailments, migraines and sexual dysfunction.
A rule of thumb to help you shift from having stress stuck in the "on" position is to notice when you feel trigerred and to ask yourself, "Is this perceived threat real or imaginary?" and "Is my response to this situation out of proportion?"  If the threat is not immediate and if your response is out of proportion then apply sress management tools such as: breathing, speaking with a friend, exercise, journalling, taking a bath, re-focusing your attention onto something creative, reading a book etc.  There are lots of stress management tools on the web and stress management will be a topic for a future article.
Copyright © David Pasikov 2008
 

Allergy

Allergy or skin disorders such as rash, itching, dermatitis, and eczema commonly occur as a result of oral ingestion or direct physical contact with an incompatible substance. As a result, allergic and hypersensitive reactions occur either in localized areas or throughout the entire body.  In western medicine, these skin disorders are treated with drugs that symptomatically relieve itching and irritation.  Commonly used drugs include antihistamines and corticosteroids.  In most cases these drugs are used topically for a short period of time, and therefore have limited side effects.  It is important to remember the best way to avoid allergic skin reactions is to avoid the allergens whenever possible.

Traditional Chinese Medicine and acupuncture regard skin disorders such as rash and eczema as characterized by wind-heat.  Certain herbs that treat wind heat have been shown to have marked antihistamine effect, and are excellent to alleviate skin itching and discomfort.  Furthermore, many herbs also have anti-inflammatory effect to reduce swelling and inflammation.

Detoxification

Detoxification is the process of addressing the natural toxins in the body.  The liver, digestive tract, kidneys, bladder, lymphatic system, lungs, and skin are the major systems/organs that are involved in the neutralization and elimination of toxins.

Because we are exposed to high levels of foreign substances and over consume chemically-treated, synthetically-produced food, extra purification is needed. The TCM believe that whole foods, some herb foods, pure food and water give the body the resources it needs so that it can purify and rebuild itself naturally.  The liver and colon are the two organs needed to place an emphasis, because they play a major role in supporting the digestive system.

Toxins in Our Environment

As a society, we face increasing amounts of challenges in our environment.  We encounter substances every day from the air we breathe, the food we eat, and the water we drink, including:

1.    Medications
2.    Pesticides
3.    Heavy metals
4.    Fumes
5.    Synthetic materials
6.    Cigarette smoke
7.    Caffeine
8.    Preservatives

In addition to these environmental challenges, our bodies produce waste by-products (such as ammonia, carbon dioxide, and free radicals) as a result of normal metabolism that needs to be eliminated.  If these toxins are not neutralized and eliminated, the result is suboptimal health, also excessive accumulation of body fat, which is an abnormal increase in the proportion of fat cells, mainly in the viscera and subcutaneous tissues of the body.  Being overweight and obese are underlying risk factors for the causes of death, including:

1.    Hypertension
2.    Adult-onset diabetes
3.    Heart disease
4.    Cancer
5.    Stroke
6.    Chronic fatigue

Do You Have Toxins in Your Body?

Think for a moment of all the foods and drinks you have consumed over your lifetime. The amount could literally add up to tens of thousands of pounds. Answering the following questions may give you some insight as to your current toxic load.

1.    Do you or have you eaten processed foods?
2.    Do you eat non-organic fruits and vegetables?
3.    Do you eat meat and poultry that is not free-range?
4.    Do you consume genetically-altered food?
5.    Do you or have you ever used artificial sweeteners?
6.    Do you drink soda?
7.    Do the foods you eat have preservatives, additives, dyes, or sweeteners added?
8.    Do you eat fast foods and or eat out regularly?
9.    Do you charbroil or grill foods?
10.    Is coffee a regular part of your diet?
11.    Do you drink alcohol?
12.    Do you drink tap water?

If the majority of your answers are yes, then it is likely that your diet contributes significantly to your toxic load.  In addition to your diet, you are also exposed to other irritants such as cigarette smoke, pollution, hair dyes, dry cleaning fluids, cosmetics, exhaust fumes, soaps, perfumes, cleaners and drugs.  This everyday exposure to these substances may have you feeling less than your best, experiencing:

1.    Weight gain
2.    Fatigue or difficulty sleeping
3.    Poor digestion
4.    Food cravings
5.    Reduced mental clarity
6.    Low libido

What to Expect during Detoxification

Every person is in a different place in his or her level of personal fitness and each person has different goals.  Purification programs can have a significant, positive effect on the biochemistry of the body while allowing harmful toxins and by-products of daily metabolism to be eliminated.  As you progress through your purification program, you may experience some changes and some benefits:

1.    Increased energy
2.    Better digestion
3.    Less bloating
4.    Clearer skin
5.    Shinier hair
6.    Disappearance of lessening of past conditions (PMS, digestive problems, etc.)

Copyright ©  Divine Physics Health Institute 2008

Depression and anxiety can be caused by many factors, including genetic predisposition. Diet and lifestyle can enhance or reduce a person's susceptibility to depression and anxiety.  Excessively refined sugars and food chemicals can contribute to rapid mood and energy level changes.  A diet comprised primarily of highly processed "empty foods" and SNACCs - Sugar, Nicotine, Alcohol, Caffeine, and Chemicals, can lead to depression, anxiety, fatigue, and insomnia.  Unfortunately, during the holiday season we are tempted more than ever by highly processed sugars, alcohol, and processed foods containing unhealthy fats and empty calories.

From a nutritional point of view, avoiding the "winter blues" means avoiding foods/substances that have negative effects on the body. Instead, emphasize foods that will nourish the brain and body.

Avoid:
Sugar Foods - especially sodas, candies and commercial baked goods can cause rapid rises and drops in blood sugar levels which result in mood swings, reduced concentration and sleep disorders.

Highly Processed Foods - they contain empty calories that do not provide nourishment for the central nervous system. They temporarily fill you up, but really don't satisfy.

Food Additives - these chemicals, preservatives and colorants can cause hypersensitivity and sleep disturbances.

Emphasize:
Omega 3 Fats - found in cold water fish, flaxseeds, walnuts & other nuts/seeds, olive & sesame oils, dark leafy green vegetables and avocados. The monosaturated fats in these foods protect nerve wrappings, the integrity of blood vessels, and help your brain work properly.

Whole Grains - brown rice, quinoa, buckwheat, millet, barley, oats are good sources of B vitamins to support nerves and brain function.

Calcium-Rich Foods - soy foods, nuts/seeds, dark leafy vegetables and sea vegetables provide calcium and magnesium to allow for relaxation and better sleep.

Tryptophan-Rich Foods - regulate appetite, elevate moods and promote good sleep. Fish, crimini mushrooms, dark leafy greens, cruciferous vegetables, soy foods, turkey,
and eggs are all good sources of this essential amino acid.

Legumes/Beans - have a soothing effect on the body which will help with overall mood and attitude.

Organic Fruits & Vegetables - complex carbohydrates give long lasting energy, and provide vitamins, minerals and antioxidants that keep the body healthy.

Here are four quick recipes full of Omega-3 Fats, B Vitamins, Calcium & Magnesium:

Green & Beans Salad:
1 bunch dark green kale (lacinato), chopped into bite-size pieces
1 - 2 cups cooked garbanzo (a.k.a. chickpeas)
1 red onion, sliced paper thin
1 cup diced or cherry tomatoes
1 diced cucumber
2 - 3 tsp. olive oil                             Optional:
1 lemon - juice + zest                       1 tsp. oregano
1 tsp. sea salt                                   1 tsp. basil
Black pepper to taste                        3 tsp. fresh parsley minced
Goat feta cheese - 4 oz.

Pour olive oil into a serving bowl.  Add sea salt, juice and zest from lemon, and whisk
with a fork until frothy. Swirl around sides of bowl. Add the garbanzos and toss. Then
add the kale, tomatoes, cucumber and toss. Grind black pepper onto salad and add
crumbled feta cheese. Serve.

Roasted Pumpkin, Sunflower Seeds & Walnuts
1 part pumpkin seeds
1 part sunflower seeds
½ part walnut
Tamari
Umeboshi vinegar
Cayenne pepper

Because of their unique energetic qualities, each seed/nut needs to be roasted
separately.  In separate shallow pans on top of the stove, or on separate cookie sheets in a 300° oven, roast the pumpkin seeds in/on one pan, the sunflower seeds in/on another pan, the walnuts in/on a third pan.  The pumpkin seeds will start to jump and make popping sounds when they are roasting.  Stir all a few times when roasting. When the pumpkin and sunflower seeds have turned slightly brown, splash on enough tamari to give them a salty coating.  Sprinkle a small amount (¼ tsp) of cayenne pepper onto the pumpkin seeds.  Stir and turn off the heat.  Let them absorb the tamari.  Splash umeboshi vinegar on the hot walnuts, stir and turn off the heat.  Combine all into one bowl and serve.  After these are cool and dry, they can be stored in an airtight container and eaten days later.

Quick, Simple Steeped Greens:
2 to 3 collard green leaves
2 to 3 green and/or purple kale leaves
1 to 2 cups spinach leaves
Sea salt

Wash and remove stems from leaves.  Put 1 inch of water into bottom of heavy sauce pan. Put in collard leaves first, then kale, then spinach on top. Sprinkle with a pinch of sea salt.  Turn on burner to medium heat. When water just begins
to boil, stir leaves once, put lid on pot and turn off heat.  The greens are ready to drain and serve!

To serve, garnish with finely chopped roasted walnuts, sprinkle with sesame seeds, or thin slices of red pepper.  Serves 4 to 6.

*Use raw leafy greens as the basis of a salad.  Instead of lettuce, use collard
greens, kale and spinach for your salad greens.

Brown Rice Baked in Nut Milk:
2 cups brown rice - short, medium or long grain
1 cup walnuts
4 cups water
2 - 3 leaves of fresh sage, or 2 - 3 tsp. dried sage
1 onion
2 tsp. sea salt

Rinse brown rice.  Grind walnuts in food processor and add 1 to 2 cups of the water and continue processing until it becomes a nut milk.  Dice onion.  Put the brown rice, nut milk, remaining water, onion, sage, and sea salt into a baking dish and secure lid.  Bake in a 375º oven for an hour or until all the liquid has been absorbed by the rice grains.
______________________________________________________________________________
Nutritional Information:
This is a nourishing, satisfying dish of complex carbohydrates and good fats.  Brown rice has not gone through the milling process that removes more than 70% of the nutrients in white rice. Brown rice soothes the stomach, and has concentrated B vitamins that are good for the nervous system.  The phytonutrients in brown rice protect from radiation damage, kidney stones and high blood pressure.  Both brown rice and walnuts are concentrated sources of the essential amino acid, tryptophan, which promotes good sleep.  Walnuts are an excellent source of Omega-3 fat, which helps lower high cholesterol levels, and supplies the brain with the best kind of fat.  Onions lower cholesterol and help remove mucous from the body.  Sage has been used for centuries as a memory enhancer.

Copyright ©  Viki Johnston2008