HEALTH, NUTRITION, EXERCISE, SUPPLEMENTS, WEBSITES, BOOKS & MORE  

EXERCISE

The most important thing you can do for yourself.  Three time a week interval aerobic exercise for 20 minutes with a heart rate monitor.  You should     enjoy this or you are working too hard.  Use conversation to gauge your effort.
Weight/circuit training twice a week.
If you want to start or fine tune your program Bio-Energy Testing can be invaluable.  

Books:
Bursting with Energy by Frank Shallenberger     
PACE, 12 minute program by Al Sear, MD  

Additional Information:
One Human Performance  
Exercise is Medicine   
Got ProHealth

NUTRITION   

Avoid refined sugars and simple carbohydrates
No artificial sweeteners.
Carbohydrates should be from fresh and preferably local vegetables and fruits not processed.    Ideally, one should consume eight serving or more a day (2-3 with each meal including breakfast)   
Increase good fats and monitor their intake to avoid comfort or social eating when actually not hungry   
Fats will make one feel full.  Nuts are a good source and a small amount eaten 30 minutes before a meal and can help reduce total intake   
Consider a trial of gluten free diet for 4-6 weeks to determine any impact on pain, chronic infections, and stomach issues.    If you need a nutritionist for guidance, this is time and money well spent.

**Remember: Food IS Medicine**

Improve Your Health and Optimize Your Chance for Healing

-Improve Your Diet. Diets should concentrate on fresh, whole foods, natural and seasonal, unprocessed foods and healthy fats
***Avoid/eliminate High Fructose Corn Syrup and Partailly Hydrogenated Oils/Transfats - they are TOXIC to you body making it work hard to get ride of it and leaving less for your brain and body's regular activities.  Transfats get incorporated into your cell and stay for eight months!
-Avoid artificial sweeteners like aspartame which is very bad for your body
-If you must use an alternative sweetener consider xylitol
-Carbohydrates: eliminate white sugar, flour and rice; eat whole grains and use natural sweeteners (ie agave syrup, honey, maple syrup, rapadura, etc.) in moderation.  High carbohydrate diets cause one to be acidic (increased inflammation or poor cellular processes) leading to poor health.  Be familiar with the glycemic index of foods.
-Fats: eliminate margarine, most oils; use butter, coconut oil, olive oil, and cod liver oil.  Nuts are a good snack with the good fats.
-Protein: avoid protein powders and unfermented soy; use good quality protein.  You can also get a lot of protein from vegetables - no kidding.
-Drinks: avoid soda, fruit juice, sweet drinks; drink water, carbonated water, and herbal tea.  Fluids help flush toxins out of the body
-Avoid use of the microwave which changes the chemical composition of food
-Juice Plus.  It is nearly impossible to get your daily requirement of fresh fruits and vegetables, but this product can supplement your choice for a good diet.  It will help provide the vital nutrients and supple natural anti-oxidants to help your body repair itself from stress (physical, mental, and emotional)
-QuickStart a general supplement for vitamins, minerals, anti-oxidants, etc.
**Consider blood tests for hormones levels and vitamin/mineral deficiencies to fine tune an individualized program and minimize cost for unnecessary supplements [ie MicroNutrient test and NutrEval (R)]   

Books:
The Type 2 Diabetes Breakthrough and Bursting with Energy by Frank Shallenberger, MD    


WATER

Purified water consumption of 3 quarts/day with greater amounts in the morning.  This can be alkinalized.  This will flush toxins and avoid chronic dehydration.  If alkalized, it will help reduce acid which causes inflammation and the unwanted impact on health, but optimizing your diet is a better way.   
Treat the source inflammation
If you are vigoursly exercising, you will likely need more water


BOWEL MOVEMENTS and CONSTIPATION AVOIDANCE   

Goal of 1-2 bowel movements/day.  If one has constipation, you are reabsorbing toxins you should be eliminating.
The vegetables and fruits will add fiberand the increased water intake will both assist.


TOXINS   

Humans get rid of bad things by breathing (exercise), sweating (exercise, saunas, steams), urinating (drink water), and deficating (resolve constipation, cleanse program).
If you have mercury (amalgam) dental fillings, consider findings a biologic dentist to replace them.

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HORMONES   

Bio-identical hormone verses pharmaceutical “hormones”.  There is some controversy.    Discuss with your primary physician (which everyone should have), your Ob/Gyn or endocrinologist    If you doctors do not want to provide this service, please schedule an appointment.   

Books:      
How to Achieve Healthy Aging, 2nd Edition by Neal Rouzier, MD
The Vitamin D Solution by Michael Holick, MD and www.drholick.com     
Stay Young and Sexy by Jonathan Wright, MD     
Breakthrough or Ageless by Suzanne Somers - More of a personal experience, which started the expansion of bio-identical hormones     
Hypothyroidism Type 2 by Mark Starr, MD     
Adrenal Fatigue: 21st Century Stress Syndrome by James Wilson, ND    
The Broda O. Barnes, M.D. Research Foundation, Inc.

SUPPLEMENTS   

Whole food based multiple vitamin
JuicePlus for vegetables and fruits.  If you decide to obtain this product, you can forgo a multiple vitamin    To purchase, click here   
Consider Quickstart   
Vitamin D 4000IU/day unless you have a blood value (vitamin D-25) which is low that may require a higher dose (Optimal is >60 despite "normal" labs values as low as 28)   
Sufficient omega-3s (depends how inflammatory your diet is)    If you are healthy, 2-4grams/day.   Make sure it is a reputable company that has an  independent lab test for heavy metal levels (and ask for a copy if you want to verify the product.  If you’re vegetarian/vegan you have use Flax seed oil, can it is not as effective.   Superfat is an option.    If you take a “statin” drug (Lipitor, Crestor, Pracvachol, Zocor, Levacor, etc.), you should be taking 200-300mg CoQ-10 to prevent potential problems
Iodoral 12.5mg a day to support the thyroid

Books:
Iodine: Why You Need It, Why You Can't Live Without It by David Brownstein, MD     
Nourishing Traditions by Sally Fallon     
Amazing Apple Cider Vinegar by Dr. Earl Mindell  

CONSULTANTS

Jason Frigerio, ND - Naturopath and Acupuncturist
Philip Mollica, DMD - Integrative Biologic Dentistry, Ozone and Naturopathic Medicine Orthopedic

Reputable Supplements and Information

Pure Encapcuplations/Douglas Labs - Quality Tested Vitamins, Minerals, Fish Oil, etc. - get what you pay for
Standard Process - Quality Supplements
Metagenics
Nancy Appleton - Health and Nutrition
Garden of Life - Quality Cod Liver Oil
Nordic Naturals and Carlson Labs - Fish Oils
Weston A. Price - Learn about Your Food  

ORGANIZATIONS

Hackett Hemwall Foundation
American Association of Orthopeadic Medicine
American Osteopathic Association
American Academy of Physical Medicine and Rehabilitation
American Academy of Family Practice
American College of Sports Medicine
American Medical Society for Sports Medicine

WEBSITES

The Broda O. Barnes, M.D. Research Foundation, Inc.
Biotensegrity - Do you want to know how your body works?
Dr. Reeves
Dr. Shallenberger and Anti-aging
Dr. Mercola

Compounding Pharmacy    

Women's International Pharmacy    
College Pharmacy

BOOKS/ARTICLES - Please see the Research or Book links at the bottom of the page

Ozone and Prolozone® Therapy

   

The YANN TRUST

IN LOVING MEMORY OF YASMIN ALGARIN

Yasmin was, and always will be, a shining example of a how a person can achieve anything with hard work and a life-affirming attitude. She gave more than she took, she loved more than she feared, and she nurtured her family and friends at every opportunity. We will always remember Yasmin as a woman of strength, courage and compassion. 

Due to her untimely passing from brain cancer, we have set up a trust fund for her two children, Niles and Nylah. Please make your checks payable to: The YANN Trust (Yasmin Algarin Niles Nylah), 197 Ridgedale Ave., Suite 210, Cedar Knolls, NJ 07927.

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DISCLAIMER

The pages on this website contain general guidelines and information based on acceptable standards and should not be construed as medical advice. 

Please consult your own physician for appropriate management about your medical condition.