Holistic Cleansing: A Complete Guide to Superior Nutrition, Weight Control, Optimum Health & Wellbeing

There's no greater gift than the gift of health and wellbeing. 'Holistic Cleansing: A Complete Guide to Superior Nutrition, Weight Control, Optimum Health & Wellbeing' is out and full of amazing information on the many ways in which you can cleanse and reclaim your youth from the inside out!

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SYNOPSIS/ BACK COVER

Whether you’re looking to change your eating habits, make a smooth transition into a more plant-based diet, bring your body back to perfect health, lower your stress level, increase your focus and concentration, enhance your fitness level, or simply lose weight, this step-by-step guide can take you there!

A healthy and balanced diet and an effective exercise program are instrumental in attaining objectives of lasting health and well-being. Still, external factors can easily compromise that delicate balance. Over time, stress and environmental factors build up toxins and weaken our immune system, leading to a general lack of energy and dis-ease in the body. A holistic cleanse and beneficial lifestyle changes can help you turn that around.

This manual offers simple and practical tools to help you regain control over your health and well-being. Filled with accessible information on holistic body detoxification, superior nutrition, intelligent exercising, and on how to implement a comprehensive awareness program (breathing, meditation, and other conscious living practices) into your daily life, it supports all objectives directed at better living.

A truly versatile methodology, you pick and choose the elements you want to integrate based on your own personal circumstances and goals, and add more as you continue to grow on the wellness path. In the same manner, you may also use this program as a cleanse or only implement the most useful components into new daily healthy habits.

This book is perfect for anyone who wants to take their health and well-being to the next level. Novices and wellness experts alike will enjoy its simplicity and depth of knowledge. Read it and empower yourself to enjoy endless benefits and achieve your highest potential in life!

PHYSICAL EXERCISE FOR PERMANENT WEIGHT LOSS AND IDEAL WEIGHT

HELPFUL TIPS FOR PERMANENT WEIGHT LOSS & REACHING YOUR IDEAL WEIGHT! (PART 2 OF 3)

Two weeks ago our Weekly Blog Post highlighted the major health issues resulting from following a poor diet, using food for emotional purposes, and lacking proper physical exercise. We looked at the growing phenomenon of obesity (overweight) from a mental/ spiritual perspective and analyzed the elements required to attain Permanent Weight Loss from that stand-point. Today, we will explore the physical dimension - specifically exercise,  and identify the most successful strategy for attaining your 'ideal' weight, i.e. one that allows your body and mind to function optimally so you may achieve your highest potential in life.

Following are a few tips on minor changes you can implement in your exercise routine and lifestyle in order to attain those objectives.

1. Start your day with some form of physical exercise. This will increase your metabolism substantially for a better assimilation and elimination of all foods consumed during the day.

2. Include some form of cardiovascular activity into your daily routine. Running is often hard on the bones and joints so you may want to consider other sports such as swimming, power-walking, power yoga (a physically challenging form of yoga), and many others. Getting the blood pumping in your system is essential not only to boost your metabolism but also to maintain a healthy cardiac muscle. Of course, check with your doctor first for any contra-indications related to your current state of health before you start any new exercise regime. 

3. It is a known fact that muscles burn a lot more calories than other cell tissues, especially fat! A pound of muscle can burn anywhere from 30-100 extra calories a day. (That's mainly because muscle tissues need more for repair.) Therefore, the more muscles you build, the more calories you will burn, especially right after working out. While the aim is not for you to build muscles beyond what is both healthy or  sensible for your body, strength training remains incredibly important for losing fat and keeping your body strong and healthy. Power yoga is a form of strength training. In the 15 months since I replaced my regular body building practice with power yoga, I have built more strength and muscles than ever before, and without compromising on my flexibility or making myself more susceptible to injury.

4. Unlike any other form of exercise, the regular practice of yoga - especially when breathing techniques are rigorously applied throughout the sequence, does not only strengthen your muscles but also stretches and fully oxygenates every single muscle in the body. Flowing forms of yoga such as Power Vinyasa target the cardiovascular system but also deeply massage the internal organs, something that is not addressed in other traditional sportive disciplines.

5. Every single scientific study has proven that sports is one the greatest remedies against depression. The release of endorphins in your blood stream gives you a feeling of exhilaration- unmatched by anything except sexual or spiritual enlightenment (for those who have been able to get a taste of good sex or blissful meditation), and immediately uplifts your mood. Since most of our 'modern' eating is emotional in nature, sports is a great way of combatting unhealthy eating habits such as snacking. 

6. As mentioned above, when you enhance your spirit, you won't be as likely to reach out for the pound-packing comfort food. This is even more true with the practice of yoga which not only uplifts your mood but also brings awareness to the root causes for all habits and conditioned responses we usually operate under. Having shed some light on the reasons for any unhappiness or dissatisfaction in your life and having learnt the immense value of acceptance and compassion towards yourself, you will be able to shift your behavior towards a healthier lifestyle.

7. Try to practice some form of physical exercise every single day. Can you imagine not using your brain/ mind for an entire day? (That might actually be a blessing in disguise!) In the old days, most people used to get the necessary exercise for their body through their labor/ work every day, and that's what kept them healthy and strong. Nowadays, we spend most of our day sitting in the same position for hours at a time in a poorly oxygenated and artificially-lighted environment. Our bodies need to move in order to remain healthy and strong. Without healthy bodies, we cannot live the long and enjoyable life we are all entitled to. Bring balance to both your mental and physical side by exercising everyday, even if that means just taking a 20 minute meditative walk a day. That makes all the difference!

8. Breathe deeply all day long, not just when you exercise. Breathing deeply enables the optimum oxygenation of your entire body. This is essential to keeping your body alkaline - a desired state in which disease cannot develop and thrive. Breathing deeply also burns more calories. Adopting a simple yoga practice or learning more advanced breathing techniques will teach you how to optimize your breathing and thereby combat stress and maintain a heightened level of health and wellbeing.

For more on how to effect permanent changes in your life or ways to achieve permanent weight loss and gravitate towards your ideal weight, consider our Holistic Cleansing Programs which cater to all dimensions of your being. Visit us at www.thesouthbeachdetox.com and www.letloverule.us.

To find out more on the physical dimension of permanent weight loss and gravitating towards your ideal weight, tune in next Monday for our weekly "Health & Wellness" blog post covering Food/ Lifestyle for Healthy Weight Management.

The benefits of Fitness & Physical Exercise: 'Fit and Healthy Men: Wellness Tips From the Pros'

The benefits of Fitness & Physical Exercise: 'Fit and Healthy Men: Wellness Tips From the Pros'
WebMD Feature
By Stephanie Watson
Reviewed By Brunilda Nazario, MD
December 17, 2010

The secret to building strong and healthy muscles lies in eating a healthy and balanced diet. While as a vegan, I would not recommend the use of animal protein and would sooner replace it with a healthy vegetarian alternative such as soybeans, beans, almonds and large doses of the 'fountain of youth and strength' E3Live, I support switching to lean protein sources and command the balanced plan NFL athletes follow. I'd most definitely stay away from all protein shakes and powder, simply because the level of concentration is so high that it creates huge residues and waste material that are then stored in unduly places.So if it's high doses of healthy protein you are in need of, be sure to click on the E3link above this article so you may find out more about it.  For more about the NFL diet of choice and its health and fitness benefits, be sure to read the article below.

Eat to Lose Weight and Build Muscle: How the NFL Does It

NFL players work out hard, both on the field and in the gym. But for them, training is only part of the equation. They also need to eat right. "If you're only doing one, you might not get the body you want, and you might increase your risk of injury," says Leslie Bonci, MPH, RD, CSSD, LDN, director of sports nutrition at the University of Pittsburgh Medical Center and team sports dietitian for the Pittsburgh Steelers.
"Diet is very important to me as a player," Cincinnati Bengals safety Chris Crocker wrote in an email. "High protein is my main focus, while incorporating a higher level of carbs the night before the game."
Contrary to popular belief, eating everything in sight isn't a plus in the NFL. Having an unhealthy body weight will only slow you down and make you more sluggish and susceptible to injury, says Barry Rubin, head strength and conditioning coach for the Philadelphia Eagles. "You can't outrun your calories," he says. "If you start doing that, you're going to get hurt. You're going to over-train."
If you want to get in shape like an NFL pro, you need to eat like an NFL pro, and that means getting enough protein and the right balance of nutrients in your diet.

Go Pro…tein
There's a reason pro athletes won't go anywhere without their protein. It's an essential ingredient in every cell of the body, including the muscles.
During a workout, your body goes into a catabolic state, where it's breaking down muscle.
Once you're done lifting, you want to put it back into an anabolic state, where it's building muscle again. "It's so important post-workout to get something in your body to start that anabolic phase," says Rob Livingstone, MS, CSCS, SCCC, a strength and conditioning professional in Norcross, Ga., who has trained many pro athletes.
Bonci says 'the goal with eating protein is to optimize performance and build lean muscle mass. Ideally you want to get in a serving of protein both before and after a workout', she says.
When you eat your protein, don't take it solo. "You've got to have some carbohydrates," Livingstone says. "There's got to be some sugar in that protein to increase the absorption."
Carbs not only help your body grow muscle, but they also provide you with
fuel for your workout.

Lean, Not Bulk
During the season, former Tennessee Titan defensive tackle Torrie Griffin was burning so many calories on the field that he had to down upwards of 8,000 calories daily just to maintain his 290-pound playing weight. "That is, I would say, a standard portion for some of the guys," he says. "I was one of those who had to work to keep the weight on."
Griffin, who is now a certified personal trainer and owner of TTrain Fitness Bootcamp in Atlanta, doesn't recommend the kind of diet he and his teammates ate to stay big. For breakfast, they'd down supersized restaurant portions of waffles, eggs, bacon, grits, and toast. At dinner, they'd pack in two burgers, mac and cheese, and fries. "In general for
the linemen, it was three very large meals," Griffin recalls. "I didn't really think about how much of the bad stuff or fat and calories were in the food when we ate out."
The only guys who need to be as huge as defensive linemen are defensive linemen. If you work a desk job and eat like a lineman, the only thing that's going to grow is your belly. Guys who work out but eat nothing but junk food will gain fat on top of their muscle and bulk up. "When you're talking about lean muscle mass, you've got to have a clean diet ... a balanced diet of protein and carbohydrates [with a] low level of fat, and lots of fruits and vegetables," Livingstone says.
For that, you're better off taking nutrition tips from the NFL players who keep their dietslighter, and cleaner.
Crocker only gets 3,000 to 3,500 calories on days when he trains. "As a free safety it is best for me to be lighter on my feet so I am able to get to the ball and get to the plays a lot quicker." He says he can cover the field faster when he's a pound or two lighter.
If you're working out three days a week, you can eat about 15 calories per pound of body weight, according to Bonci. Men who work out five days a week can up their calorie count to 20 per pound. That doesn't mean everyone gets a free pass to eat more than 3,000 calories a day, though. "The range of calories you require on a daily basis varies greatly, and is dependent upon your weight, your activity level, your age, and your muscle mass,"
Bonci says. "So one size does NOT fit all when it comes to determining your calorie cap!"

Your NFL Plate
For most NFL players, eating is a no-brainer. They've got nutritionists on staff, and during the season they eat three meals a day in the team's cafeteria. If you're not a pro, you need to do the meal planning yourself, but you can incorporate elements from the NFL diet.
There's really no big secret to eating like an NFL pro. It's all about balance.
Your plate should look like this:
One-third lean protein
One-third fruits and vegetables
One-third healthy carbs (whole-grain rice, pasta, or bread)
Crocker starts his day with a breakfast of turkey sausage and egg whites with tomatoes and spinach. Lunch is usually a grilled chicken sandwich with a mixed green salad, or sliced ham on wheat with applesauce. And dinner is lean protein -- chicken, pork, or beef -- with brown rice, steamed green beans, and a mixed green salad. If he's hungry between meals, he snacks on cereal bars or fresh fruit.
The bulk of your nutrition should come from what's on your plate, but if you're not getting enough vitamins and minerals from food alone, it's OK to take a daily supplement, Bonci says. Nutritional supplements can help you make up for what you're missing in your diet, but they shouldn't replace it.
"It's very important that the supplement remain a supplement," Livingstone says. "If supplements start to take over the diet, they're not doing their job." Supplements can't provide the same quality of vitamins and nutrients as whole foods like chicken, fruits, and vegetables.
Also, be wary of the specialized supplements marketed to athletes, because they're not always safe. Some supplements that are used to increase athletic performance have been linked to side effects like high blood pressure, irregular heartbeat, dizziness, and nausea.

The benefits of Fitness & Physical Exercise: 'Move More, Gain Less Weight With Age'

The benefits of Fitness & Physical Exercise: 'Move More, Gain Less Weight With Age'

By Kathleen Doheny

WebMD Health News

Reviewed by Louise Chang, MD

January 2, 2011

'High Activity Levels Over Time Reduce Weight Gain With Age', Study Finds

Dec. 14, 2010 -- Keep moving as a young adult and you will likely lessen the dreaded middle-age spread, according to a new study that focused on physical activity and weight gain over time.

'Young adults who maintained a high level of physical activity gained less weight in middle age', found researcher Arlene Hankinson, MD, an instructor of preventive medicine at Northwestern University Feinberg School of

Medicine in Chicago.

''Activity has an effect, but it doesn't completely eliminate age-related weight gain," she tells WebMD. 'But it does help', she finds, and the benefit appears greater for women, though she is not sure why.

Highly active women gained 13 pounds less over 20 years than women with low activity levels, while highly active men gained 6 pounds less than the men with low activity levels.

The study is published in the Journal of the American Medical Association.

While some who hope activity can wipe out age-related weight gain may see the results as discouraging, Hankinson disagrees. "I think it's extremely optimistic news," she says. "It's showing how beneficial activity is in reducing weight gain with age."

Physical Activity and Weight Gain: The Study

Hankinson evaluated 3,554 participants in the CARDIA study, an ongoing study that now has 20 years of follow up.

Participants were ages 18 to 30 at the start of the study. They answered questions about activity at follow-up exams done after two, five, seven, 10, 15, and 20 years.

Hankinson evaluated weight, body mass index (BMI), and waist circumference. She took into account such factors as age, alcohol use, and calorie intake.

She looked at the differences in activity levels in two ways: by comparing those in the top level of activity with those in the lowest level and by evaluating those who got 150 minutes or more of moderate to vigorous intensity activity a week. (The 150 minutes of moderate activity is recommended by the U.S. Department of Health and Human Services.)

When she compared the high activity group with the low? "Women who had low activity gained 33 pounds over the 20 years while women who had high activity gained 20 pounds over the 20 years," she says.

"Men who had low activity gained 28 pounds over the 20 years and men who had high activity gained 22 pounds over the 20 years."

Only 11% of the women and 12% of the men in the highest activity group at the study start kept it up over the 20 years. Over the 20 years, nearly 37% met the 150-minute a week goal.

When she looked at the 150-minute a week group, she found "women who didn't have 150 minutes of physical activity a week gained 32 pounds over 20 years; women who did gained 22 pounds. Men who didn't get 150 minutes gained 29 pounds; men who did gained 26 pounds."

Those in the high activity group also had smaller gains in waist circumference with age.

Physical activity included not just sports and other formal exercise but also occupational activity and home maintenance.

''Physical activity is something everyone can do in some form," Hankinson tells WebMD.

Move More, Gain Less: Second Opinion

The new study findings are scientifically sound and are important, says Tim Church, MD, PhD, director of preventive medicine research at the Pennington Biomedical Research Center in Baton Rouge, La. He reviewed the study findings for WebMD but was not involved in the research.

"It brings some more balance to the discussion [about the obesity epidemic],'' he says. Often, people zero in on food only, he says. "Here's more evidence that physical activity clearly has a role in preventing weight gain. The optimal way to control weight is both through diet and physical activity."

The link found by Hankinson between lesser weight gain among highly active people may be more encouraging than at first glance, he says. He points out that the study followed them only to ages 38 to 50. "I would expect to see bigger group differences [between low and high activity groups] as the groups continue to age," he says.

Minimizing weight gain is just one reason to stay active with age, he says. "You are going to be able to get around easier" if you stay active with age, he says.

SOURCES:

Arlene Hankinson, MD, instructor of preventive medicine, Northwestern University Feinberg School

of Medicine, Chicago.

Tim Church, MD, PhD, director of preventive medicine research, Pennington Biomedical Research

Center, Baton Rouge, La.

Hankinson, A. Journal of the American Medical Association, Dec. 15, 2010; vol 304: pp 2603-2610.

Tips for Detox: Detox Your Mind, Detox Your Body

Exercise Is A Wonderful Body Detox Technique

If you are considering a detox, you probably have a specific reason in mind.  Maybe your goal is to lose some weight or just firm up a bit.  Some people do a detox for strictly health reasons and feel lighter and more clear mentally after they have done a colon cleanse.  Another popular reason to do a body detox is to simply remove the accumulation of toxins in one’s cells and tissues.  In other articles, we have discussed how many aspects of a detox are involved from diet to detoxing your mind.

The focus of this article is to address another component of the physical body aspect of detoxing, which is exercise.  You see, what you put into your physical body in the way of foods and drink or even medicines, pollution and commercial agricultural by-products is only one aspect of what needs to be addressed.  Sure, if you are constantly eating processed foods, soda/pop, and other refined food products then you have an obvious source of toxins entering your body.  If, on the other hand, you simply eat commercially grown fruits, vegetables and take some prescribed medication, you may not be aware that there are potential toxins accumulating in your body from that as well.  This is by no means a case for you to stop taking your medications to live on a water fast alone.  The point is that there are toxins that exist in our environment and are entering our bodies in a variety of ways.

What Type of Exercises Help With A Body Detox?

Running is great exercise to help with your body detox.

The key point to be made with exercise is that any is a good thing.  It doesn’t require an expensive or exclusive gym membership or fancy machine to get the kind of exercise necessary to detox your body.  Since one of the main forms of natural body detoxification is through your sweating, this is what you’ll need to produce more of.  So, exercise that causes your heart rate to increase and your body to heat up is what is most important.  However, you can also get a lot of benefit from having your breath rate increase as well.  It is really not possible, to any large degree, to have one without the other, it just deserves mentioning.  This is because your lungs are another natural source for detoxifying your body.  Cleansing breath and breathing is becoming a lot more common language.  It involves breathing in the nose deeply and out the mouth fully.  It can sound something like wind entering your nostrils and then a “haahhhhhhh” sound as you exhale.

There is no specific how to detox exercise book or manual.  You just need to use your body feedback as a rule.  Running, cycling and other traditional forms of cardiovascular exercise could be used for detox purposes, but you don’t need to really push yourself.  In another type of exercise, like yoga, specific poses and postures are known to have detoxing benefits for your colon and internal organs.  For example, postures that involve spinal twists, downward dog and legs up the wall are great yoga poses for detoxifying your body.  With all of the forms of exercise mentioned, it is critical that you are consuming adequate amounts of water that may be much more than you are used to.

the Benefits of Physical Exercise and Fitness: 'Why Yoga is the Best form of Exercise for your Body'

'Why Yoga is the Best form of Exercise for your Body'

Power Yoga Blog - March 29, 2010

Yoga is an ancient science geared towards bringing both body and mind to a state of perfect balance.  While the ultimate goal of yoga is spiritual in nature, practicing yoga yields tremendous benefits on the physical, mental and emotional level of the practitioner. Looking back at the roots of Yoga, it appears that the original practices originated in India around 5,000 years ago and were perfected over time in an effort to provide the perfect combination of physical and mental practices that would ultimately bring vibrant health, strength, longevity, and stress-free living to its practicing adepts.  No other physical discipline is as complete and holistic or brings such impressive results as yoga does.  That's why Yoga has endured the test of time, transcending scores of generations, governments, cultures and religions in order to offer its benefits to all people throughout the ages.  Because Yoga understands that individuals have distinct physical and mental compositions (personalities) and are therefore attracted by different disciplines and sources of entertainment for their mind, it has adapted and given birth to many branches which cater to different groups of personalities.  Some people may have a more physical approach while others may prefer mental activities, yet, others will be drawn to more emotional pursuits while some are very spiritual in nature.  Whichever type of Yoga fits your personality is the Yoga you'll practice with more ease and enjoyment and which will yield the most powerful results in terms of your physical, mental, emotional and spiritual well-being.  This is exactly what the ultimate goal of Yoga is, i.e. the union with all aspects of yourself on all levels of your being, and it is not as difficult as you may think.  In the West, the primary focus of Yoga has been on the physical aspect and benefits of this system and there is nothing wrong with that.  After all, spiritual masters themselves say that ‘your body is a temple' and you cannot neglect it without negatively effecting your health and overall well-being. The Asana branch of Hatha Yoga which entails all the physical postures of yoga primarily focuses on keeping a clean, healthy body and mind so that you can thrive on all levels of your being and truly enjoy life, light and carefree.  In order to achieve the best possible results, Asana Yoga blends focused breathing and deep concentration with physical poses. It joins breathing, moving and thinking together. The benefits of yoga are extensive.  Many books have been written on the subject and but none can give a fully exhaustive list of all the advantages brought about by the practice of yoga.  Typically, an Astanga Yoga practice includes poses dedicated to engage every cell of your body, heart, kidneys, liver, eyes, bones, brain, nervous system. It is, beyond comparison, the epitome of perfect exercise programs that is essential to complete health. Oxygenating the entire bodily system is one of the greatest benefits of vigorous exercise and the deep, regular breathing inherent in any Yoga practice strengthens and increases the lung's capacity of the practitioner. Astanga Yoga is by far the best, most complete form of exercise.  With each practice, your body’s muscles and bone fiber become stronger as you perfect each pose.  Further, unlike popular belief, yoga practices also include a cardio element, especially Astanga Yoga.  Astanga Yoga sequences are systematic and strengthen every muscle in the body, including the heart. If you practice Power or Astanga Yoga for just one hour a day, you will get as much ‘cardio' as if you had done a work-out at the gym.

The Benefits of Physical Exercise and Fitness: 'Physical Strength and mental determination linked to longer life'

'Physical Strength and mental determination linked to longer life'

BBC News - September 12, 2010

A recent study investigating common factors in longevity identified a 'strong handshake' as one of those factors.   Since a strong handshake mainly relates to strength, life force and personal affirmation, it is safe to deduct a correlation between physical strength as well as mental and emotional well-being and longevity.  For more, read below.

'Firm handshake link to long life: A firm handshake was one of the signs of longevity'

The strength of your handshake could be a clue to how long you'll live, say scientists from University College London. They matched older people's balance, grip strength and ability to get up from a chair with their risk of an earlier death. Those who did best were likely to live longer, the British Medical Journal reported. It is hoped such simple tests might help doctors spot "at-risk" patients. "With time this could be relevant to younger people in terms of preventative medicine”, said Professor Avan Aihie Sayer of Southampton University. The study, carried out at the Medical Research Council-funded Unit for Lifelong Health and Aging, combined the results of more than 30 earlier research projects, involving tens of thousands of people which looked at "physical capability" and mortality. The people involved were mostly over the age of 60, but living in the community rather than hospitals or care homes.

The researchers found that death rates over the period of the studies were 67% higher in people with the weakest grip strength compared with the strongest.

The Benefits of Physical Exercise and Fitness - '91-Year-Old Track and Field Star demonstrates Anti-Aging Value of Exercise '

'91-Year-Old Track and Field Star demonstrates Anti-Aging Value of Exercise '

New York Times - November 28, 2010

It's never too late to start exercising.  The 91-year-old athlete in this article started her career at age 77!  For more, read below.

On the third floor of the Montreal Chest Institute, at McGill University, Olga Kotelko stood before a treadmill in the center of a stuffy room that was filling up with people who had come just for her. They were there to run physical tests, or to extract blood from her earlobe, or just to observe and take notes. Kotelko removed her glasses. She wore white New Balance sneakers and black running tights, and over her silver hair, a plastic crown that held in place a

breathing tube. Tanja Taivassalo, a 40-year-old muscle physiologist, adjusted the fit of Kotelko’s stretch-vest. It was wired with electrodes to measure changes in cardiac output — a gauge of the power of her heart. Taivassalo first met Kotelko at last year’s world outdoor masters track championships in Lahti, Finland, the pinnacle of the competitive season for older tracksters. Taivassalo went to watch her dad compete in the marathon. But she could hardly fail to notice the 91-year-old Canadian, bespandexed and elfin, who was knocking off world record after world record. Masters competitions usually begin at 35 years, and include many in their 60s, 70s and 80s (and a few, like Kotelko, in their 90s, and one or two over 100). Of the thousands who descended on Lahti, hundreds were older than 75. And the one getting all the attention was Kotelko. She is considered one of the world’s greatest athletes, holding 23 world records, 17 in her current age category, 90 to 95.