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Living Healthy



The information in the Living Healthy folder is not intended to diagnose, treat or cure diseases.  This page provides information that you may use to live a healthier life.  Consult with your medical practitioner, herbalist, or the vast quantity of information available on the internet.

If you have comments about this information,
please send them to

Nutritional Strategies for Bone Health This is an article published by the National Institute of Health (NIH) about the documented results of taking Vitamin K2 and magnesium to remove calcium from arteries and deposit that calcium into bones.  The goal is to achieve flexible arteries and strong, hard bones.

Chakra meditation for Infinite Love and Gratitude - by Dr. Darren Weissman (20:39)  Meditation is one of the foundations of healthy living.  The chakras are energy centers that start at the base of the spine and extend through the crown of the head.  In the Western version, the chakras relate to the endocrine system.  In the older Eastern version, the chakras relate to different locations and organs.  The important issue is that either interpretation helps move energy up through the body to recharge and balance the energy centers.

Super Brain Yoga with Om Mani Padme Aum chant
This is done by an Indian practitioner while chanting.  The process involves ear acupressure and complete breathing.  Place the right hand on the left ear lobe and the left hand on the right ear lobe.  As you bend your knees, inhale through your nose while holding the tongue to the roof of your mouth beginning at the bottom of the lungs and filling them completely.  When you straighten up, exhale through your mouth to expel all of your breath.  When you have that down, you can add the words of the chant.  Just watch the video.

Heart Healthy Tips

Regular cardiovascular level exercise is very important to maintain heart muscle strength.   The rate will vary, This is an area where you should start slowly, and consultation with a physician is recommended, especially if you have ever had any heart disease or heart events.  A heart rate above 100 is generally considered to be in the Cardio range.

Avoid trans fats
that are made by hydrogenation of oils, e.g. margarine.  Read the labels of foods.  The "latest" information on fats is that saturated fats do not cause heart disease, e.g. butter, lard, coconut oil.  Healthy saturated fats like coconut and palm oil can be transformed into dangerous transfats, and these are used in processed foods like ramien noodles.  

To reduce high cholesterol
, consider Cholestoff Complete (plant sterols and stanols) or red yeast rice.  Red yeast rice may cause stomach and muscle issues; it is the basis of lovastatin a pharmaceutical statin that is derived from red yeast rice.  Plant sterols and stanols help lower the fats in the blood (
lipids) to reduce cholesterol and tri-glycerides.  Statins raise blood sugar and cause liver damage.  If you take statins and you have muscle aches or yellowing of the eyes, it is a sign of liver issues.  See a doctor.

Reduce your meat consumption
, especially fatty cuts of beef and pork.  Chicken breasts have much less fat than chicken thighs and legs.  Avoid chicken wings, especially the "non-drummy" portion.
If you make soups or stews, put the broth in the refrigerator to cool. Sk
im off the fat before completing the soup.
Ingest fish oil, flax oil or other foods high in omega-3 components to improve the HDL levels (higher is better).  Strenuous exercise increases HDL. 

Avoid strenuous exercise in hot weather
.  It puts extra strain on the heart, and it also dehydrates you.  Be careful when shoveling snow, which is a very strenuous exercise.  Pay attention.  If you are short o
f breath or dizzy, STOP.  If you have severe chest pains, get to an emergency room or call 911.

If you work out really hard
, e.g. 2x your resting heart rate, you may 
consider a heart monitor.  Polar makes good ones for around $125.  The FT7 provides average and peak heart rate and estimated calories.  Estimated calories will help you resist the Snickers bar, etc.  Planet Fitness is around Columbus, with basic membership at $10 a month with no contract.

Diabetes tips

Avoid foods that tend to digest quickly, especially foods like corn flakes, frosted flakes (should be illegal).  Whole grains digest slower.  High fructose corn syrup appears to be digested preferentially to raise the blood sugar levels rapidly.  All carbohydrates are eventually converted to glucose in the liver.  You need some glucose, but should absolutely minimize all forms of sugar if you want to avoid diabetes.

Maintain a balance of protein, carbohydrates and high fiber foodsA low carbohydrate/high healthy fat (avocados, coconut oil, nuts) helps reduce blood glucose.
Cinnamon helps the body maintain stable insulin levels, as does chromium picolinate. 
If you notice that you are falling asleep after a meal, check with your MD to see if you are hypoglycemic. 

Reduce your weight.  Those in the obese range for their body mass index are more likely to get diabetes, and to get the associated complications with heart problems.

Oriental medicine uses Bitter Melon to normalize blood sugar.  You can buy it as a capsule or get it at an Asian market as a vegetable or as dried tea.  If you are taking insulin, use extreme caution in using Bitter Melon.  A registered physician that knows about natural supplements is highly recommended.  An initial amount of 1/2 teaspoon or less in tea can help you find if Bitter Melon works for you.  Indian (Ayurdedic) medicine uses fenugreek in a similar manner as bitter melon to lower blood sugar.

Apple cider vinegar has been proven to help improve insulin efficiency.  Click on the link for the full article.
Regular exercise is a key to burning carbohydrates to lower the blood glucose level.  30 minutes of cardiovascular exercise is recommended several times a week.  If you are diabetic, consult your doctor about what precautions you need to take before vigorous exercise.

DO NOT snack on high carbohydrate snacks, especially at night.  These include ice cream, potato chips, carbonated soft drinks, macaroni and cheese, etc.  You know what you should be avoiding.

Bone Health
There are clinical studies that show that the use of vitamin D3, calcium*, magnesium* and vitamin K2 significantly improve bone strength.  Vitamin K2 and magnesium* together help reduce calcium in blood vessels and improve the absorption of calcium into bone structures.  * Calcium carbonate and magnesium carbonate are not absorbed with the same efficiency as calcium citrate and magnesium citrate.

Tick bites and how to treat them

How Reishi Mushroom Benefits the Liver
One of the most important organs in the body, the liver is under assault by the foods we eat and the medicines we take.  Reishi mushroom helps the liver function better.


New Data on Coconut Oil for healthier living
Coconut oil is one of a few plant sources of saturated fats.  This research shows that pure coconut oil can be useful in helping brain health without causing an increase in LDL (the unhealthy cholesterol).