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Avoid Skin Cancer Naturally

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Here comes the Sun!

It's spring!  So, it is time to prepare for the sunny weather of summer.  After the dark cold months it is so very nice to get out in the warmth of the sun.  However, for many us it means that we may get sunburned, which we are told can lead to skin cancer.

How do you enjoy the sunshine (getting the important Vitamin D) without getting major skin problems?

Sunshine is the best source of vitamin D for the human body.  Vitamin D supplements have been shown to be unreliable and sometimes even detrimental.  But if you slather on the sunscreen to keep from getting  sunburn, you also interfere with the body's ability to make vitamin D from the incoming sunshine.

To make matters worse, further research has failed to show that sunscreen use actually helps to avoid skin cancer.  In fact some sunscreens are made with chemicals known to be carcinogenic.

You could just cover up and hide from the sun.  You know, hats, long-sleeved shirts, etc.  But that can kind of interfere with the whole enjoying-the-sun process.

Or you could realize that, in spite of all you have been told, the sun is good for the human body as long as that body is getting good nutrition.

Research indicates that not only will antioxidants and polyphenols help protect the skin from sun damage, it helps the body to reverse and heal damage that has already occurred.

We are talking, of course, about antioxidants and polyphenols that come from eating whole natural foods.  Get lots of whole grain wheat, and dark green leafy veggies in particular.

The other major helper to use for skin care in the sun is coconut oil.  Ideally both internally and externally.

Internally if will help to balance the hormones and fats in the body to keep cancer from growing, as well as helping the antioxidants to be able to do their job of protecting the skin from the inside.  3 or 4 tablespoons of coconut oil a day will usually give optimum protection.

Externally coconut oil applied on the skin directly helps to keep the skin membrane healthy and resilient.  The trick is to apply the oil to the areas that will be exposed to the sun about 20 minutes before going out into the sun.  This allows the oil to be absorbed by the skin so it is in position to help protect it.  Don't put the oil on in the sun, because if you just have oil on the surface of the skin in the hot sun, well... I'm sure you have heard of boiling in oil.  That is not what we are going for.

After coming in out of the sun apply more coconut oil to the skin.  This helps the skin recover quickly from any damage that may have been done, as well as helping the vitamin D creating abilities of the body.

By using coconut oil as your sunscreen you get the benefit of enjoying the sun and getting good natural vitamin D production, as well as avoiding the harmful chemicals found in most man-made sunscreen products.

So, eat plenty of natural whole foods for the antioxidants and polyphenols, use coconut oil internally and externally, and enjoy playing in the sun and getting great exercise.

Healthy days of summer, here we come!


Last Updated on Sunday, 20 March 2011 13:05

Effective Overeating

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Effective Overeating :

Why You Should Overeat (but not excessively) and How To Do It Effectively (to lose excess fat).

If you want to lose excess fat, read all the way through this article 2 or 3 times. All the keys are here.


I was recently asked why a diet of 1500 calories a day did not result in consistent weight loss. This person was exercising and eating reasonably well. Lost 5 pounds initially but then, on the same regimen, gained back one pound the next week.

How is this possible?

What follows is a discussion of how the body works with fat. It is put into a question and answer format so that you can review and find what you are looking for easily. However it is important to read the entire article to see how it all works together.


Why should you never set a goal to lose weight?

Why doesn't calorie restriction work?

What happens when you don't eat enough?

Why is learning to deal with stress important?

Where does the body get the resources to survive?

Why doesn't the body take the resources it needs from stored fat?

Why Should You Overeat (A Little)?

Why are bowel movements important?

What kind of fiber should you use?

How much water do you need?

How often should you have bowel movements?

Why shouldn't calories be restricted?

So, how can you help your body to dump the excess fat you wish it would drop?

Why exercise longer than 20 minutes?

Are there important things to consider about sleeping?

Any tricks for improving fat burning while sleeping?

Why is morning exercise best?

What are good fats?

Why good protein?

What are good carbs? What about starch?

Are there ever times to under-eat?

What are the important points to remember?

Are there things to look out for?

Fiber in Food List



Why should you never set a goal to lose weight?

First let's address the idea of weight loss. If you weigh more than you should for a person of your sex and height, be careful about how you think of it. If you only think you want to lose weight, this can be done in many ways. Muscle has weight, bones have weight, water has weight, ligaments and cartilage have weight. But generally this is not the weight we want to lose. It would be bad to lose weight by losing those things. What we mean, and should say, is we want to lose excess fat.

This is one reason we shouldn't judge our fat loss or our health by using a bath scale. You could go on a long fast and lose lots of weight sitting on your couch. But this would be very dangerous. You would lose muscle, water, bone, ligaments and cartilage, and perhaps even some fat. Not a healthy thing to do at all. Don't make losing weight your goal, but losing excess fat.

The scale can tell you if you lost weight, but it cannot tell you if you lost fat. (There are some fancy electronic scales that can, but this is not the norm.) When people who have been sedentary start to exercise, they start to build muscle. This is good, because muscle helps to burn fat. However muscle adds to your weight, so a quick look at the scale will tell you that exercise is not working for you.

I highly recommend you ignore the scale and concentrate on losing excess fat. Judge your progress by how you feel and how you look.


Why doesn't calorie restriction work?

Now back to the question. Why doesn't calorie restriction work? It is claimed to work by many, and silly diets like the “Twinkie Diet” are reported in the media to be successes because of the calorie count. However, it simply isn't true.

The success of the “Twinkie-Diet” has fooled a lot of people. If you are curious about it, here is my analysis of that diet.

But if it really is all about calories, why do we all know people who eat like horses but never get fat? (And they don't exercise all day either.)

The problem is the calories-in/calories-out formula simply does not work. It has one glaring problem everyone seems determined to ignore: The body doesn't care about calories. It cares about survival.

Obesity is not caused by overeating, but under-nourishing!

Why is it that every calorie counting program out there refuses to deal with the reality that the body has bowel movements? It seems like a pretty big omission to me. The elephant in the room that nobody wants to talk about. We will talk about it in a moment.

The body needs to take in nutrition for energy, building, repairing, communication, and just plain fun. In the ideal scenario, we would take in the exact proportions of all the nutrients needed. Then we wouldn't have to deal with excess or waste.

This scenario is of course unrealistic, because we still have to deal with dead cells. But what if the body could break down dead cells and use them for energy? The body does a lot of amazing things, after all.

So, in theory, if you could eat exactly the right amount for your body, no more and no less, you could keep the status-quo. But what if you don't get it exactly right?


What happens when you don't eat enough?

Let's talk about what happens when you don't eat enough. If you underfeed the body, what does it do?

Does it say, “Oh, I'm supposed to use excess fat for energy now.”? No, it recognizes this as a dire situation that cannot be sustained for too long. So, it begins to react to this emergency. First it must conserve all it can. It tells you you're tired so you won't engage in so much activity. It stores away any excess it can find, even if it is just a short term excess, like a meal.


Why is learning to deal with stress important?

All kinds of stress can cause this same body reaction, especially emotional stress. The body declares an emergency and tries to hoard resources. Stress even reduces nutrient absorption. This is why it is important to learn to deal with stress quickly and effectively and let it go. Meditation, prayer, and forgiveness are key to managing stress. This is where a positive attitude can pay big dividends. Imagine good things happening to you in the future and don't allow worry to take control. Address worries quickly and look with confidence to better days to come. Learn not to worry about things you can't control. And take positive action to control the things you can. (By the way, you cannot control the actions of another person, only your own actions.) Also, exercise is a great way to deal with and mitigate stress.

Stress is fattening. Happiness and love are keys to normal body function. Deep breathing (long slow breathes) can help immensely.

You may want to learn EFT (Emotional Freedom Technique) to control the emotional causes of stress, and even the emotional need to keep the excess fat. (Love yourself skinny.)


Where does the body get the resources to survive?

One of the amazing things about the body is that it can make energy out of many things. It can use fat, protein, carbohydrates, minerals, and even water. It can take these substances from food, muscle, bone, and even fecal matter.

As the body looks to survive, it must have certain resources to do so. If it isn't getting these nutrients from food, because you aren't eating enough of them, it will take them from places where it has stored them previously. And because the body is always trying to be efficient as possible, it will take them from the easiest places it can. Often this means taking resources out of the muscles and/or bones. This ends up with the body being malnourished. One of the biggest problems with chronic dieters is they often end up deficient in various nutrients. This, of course, causes all kinds of other problems, leading to more stress, and more system shut downs. Not a good thing!


Why doesn't the body take the resources it needs from stored fat?

Why doesn't the body take the nutrients it needs from the stored fat? The fat contains some of them, but it also contains other junk that the body doesn't want to have to deal with when its resources are low. So, generally underfeeding the body leads to malnutrition and weak bones. But not fat loss. Indeed the malnutrition encourages the body to store and hang on to fat, because it doesn't have the ability to deal with it.


Why Should You Overeat (A Little)?

The ideal is for us to take in all the nutrients the body needs on a regular basis. But since our understanding of just exactly what the body needs is so incomplete, it is better if we give the body a variety of sources and let it decide what it needs to use. The body, if given the proper resources to do so, will take the things it needs and get rid of the rest. The trick is in getting it the proper resources without over burdening it. Thus the importance of a variety of good foods.

If you eat way too much, your body is overwhelmed and can't process all it has been given. So, the key is to give the body all it needs, and a little more, so it can take what it wants and discard the rest. It needs to be high quality food, so it provides the nutrition, but not too much gunk for the body to deal with.

Remember, the more useless or hard-to-process food you eat, the harder it is for the body to deal with it. If the body doesn't have the resources or the time to deal with the gunk, it simply stores it away, generally in fat, to be processed at some later date. The worst 'gunk' is sugar & processed flour.

So again, I want to stress this, eat more than your body needs, but not so much that it is overburdened by it. If it is high quality food, the body will be able to get all the nutrition it needs and get rid of what it doesn't need. If it has excess positive resources and enough time, it will also be able to get rid of some of the gunk previously stored away.

Therein lies the key if you are looking to lose some excess fat. You must give your body plenty of the good stuff it needs to process the gunk. That means lots of water, plenty of minerals, anti-oxidants, good fat, good protein, good carbs, and plenty of fiber.

But even these things are not enough alone. The body also has to have the muscle tone necessary to move everything around. Circulation is absolutely necessary for feeding the body and also for cleaning out the gunk. That is why exercise is so important.


Why are bowel movements important?

Now, back to the elephant in the room. If the body has the resources it needs to clean out the bad stuff, you will have bowel movements. The more bad or unnecessary stuff you have, the bigger (or more often) the bowel movement. If you want to eliminate lots of gunk, you need lots of bowel movements. That requires fiber and water.

If you want to lose excess fat, you need to eat enough fibrous whole foods and drink enough water so your body is having two or three bowel movements a day. Then you know that it is cleaning, and you are not under-eating.

Do not try to do this with pills or fiber supplements. These cause dangerous imbalances in the body.


What kind of fiber should you use?

The types of fiber necessary for health are found in whole foods, along with the other nutrients that help them to do the job in the best way possible. If you have to count something, go for 35 grams of fiber a day from whole foods. Unprocessed grains and vegetables (particularly green leafy stuff) are the best sources. Apples and avocados are also good sources. (See fiber list at bottom.)


How much water do you need?

Remember that the body can do nothing without water. Water is probably the most important key to healing, or losing excess fat. I highly recommend you get a cup of water for every ten pounds of body weight each day. For example, if you weigh 160 pounds, you drop the zero and drink 16 cups of water each day. Read my water article to see what kind of water to drink.


How often should you have bowel movements?

The combination of water and fiber will allow your body to have good bowel movements to eliminate the junk. If you are not having a bowel movement at least once a day you need to increase the fiber and/or water in your diet. It doesn't hurt anything to have 2 to 4 bowel movements a day (if you are basically healthy and it isn't diarrhea). If your bowel movements are hard, or you are constipated, you definitely need to drink more water.

A great way to get the bowel to flush is to use a teaspoon of real salt (with all the trace minerals) in a quart of water first thing in the morning. Drink the whole thing and 99 times out of 100 you will have a cleansing bowel movement within the next hour or so. Plus you will be getting the minerals and trace minerals that the body needs.

In fact this type of salt water flush every morning is very healthy. One lady I worked with started doing this salt water flush followed by exercise every morning (except Sundays), and lost 20 pounds in less than two months. She was also drinking green smoothies and eating whole grains (2 or 3 slices of whole wheat bread every day). She told me one of her favorite dinners was brown rice with stir fry veggies. The veggies were fried just enough to warm them up in a little coconut oil. Oh, by the way, her fibromyalgia (constant pain for 10 years) disappeared as well.


Why shouldn't calories be restricted?

Bowel movements are the biggest reason calories do not count. The body can dump any calories it doesn't want. It doesn't have to use the calories you eat. It can use them, store them, or dump them, depending on what it feels the need for at the time. The body truly does not care about calories. Yes, it will use them for energy, but they are only a component of what the body is really looking for: nutrition.

The sad truth is, most people who go on diets are not eating enough to lose excess fat. They aren't getting the necessary nutrition.

The only reason to ever think about calories, is to make sure that the body is getting enough of them so that it doesn't go into emergency mode. Calorie restriction always causes the body to conserve. People on calorie restricted diets generally don't lose fat unless they are also getting very high quality nutrition (not the norm) or they are causing debilitation in the body.

This is the cause of yo-yo dieting. The calorie restriction causes an emergency situation, so the body deals with it as best it can until the emergency passes, then loads up on whatever it can save to be prepared for the next emergency.


So, how can you help your body to dump the excess fat you wish it would drop?

The body breaks down and eliminates excess fat only when it has the time and resources to do so, and possibly the need. There are two key times when the body tends to burn fat. When you have exercised for longer than 20 minutes, and when you sleep without a stomach full of food.


Why exercise longer than 20 minutes?

Exercising for longer than 20 minutes depletes the ready supply of glucose the body uses for energy. This is when the body will usually begin to break down fat to supply energy. While exercising, the body recognizes the need for the bones, ligaments, and muscles, so it tends to hang on to those and start burning the fat.

Exercise needs to be varied. If you exercise in the same way every day your body gets used to it, and gets very efficient at doing it. Every two or three days, do some exercise that is very intense. It should include, first off, an easy warm-up. Once the body and muscles are warmed and used to moving, up the intensity of the exercise to the point where you are working very hard and breathing very hard.

Intense exercise helps the body to see that it needs to use fat to provide energy to the muscles, and it really turns up the metabolism. So, let me suggest a good way to get your body burning fat. Exercise hard and fast for 30 seconds, then rest, or even better continue exercising but at a very restful pace, for the next 90 seconds. Then go hard for 30 seconds again. Keep this cycle going for about 15 minutes. 30 seconds hard, 90 seconds easy. (about 8 repetitions of the cycle.)

If you do this after warming up and doing some aerobic exercise for a total of about 20 minutes, your body will definitely be burning fat. So warm up, moderate aerobic, intense intervals, and warm down can all be done in about 45 minutes.

Exercising very intensely every day will exhaust and break down your body. To break down excess fat but not the body, vary your exercise and include a very intense workout every three days.

However it is still important to keep moderate exercises going on most other days. But be sure you have a complete rest day (from exercise) one day a week. The rest day (or Sabbath) is very important for building a healthy body.


Are there important things to consider about sleeping?

Sleep is critical to allow the body to heal and build health. Stress and worry are the big things that keep the body in a state of emergency, where it wants to hang on to excess resources. Meditation (prayer) is a great way to calm the mind and body, and should be used just before going to sleep each night. A relaxed body is comfortable getting rid of excess fat (if it has the resources to do so).

Sleep is more productive if you start sleeping before 11pm. Try to get 7 or 8 hours of sleep each night.

If you go to sleep with your stomach full of food, the body cannot rest and recuperate as it would like to. It has to deal with the load. It also will have plenty of ready sugar from the food in the stomach to use for energy and will not be inclined to break down fat. Try to be finished eating by 8pm each evening.

This is why you don't want to eat something like beef for your evening meal. It takes a long time to digest beef. If you crave beef, have it for lunch.


Any tricks for improving fat burning while sleeping?

Now, here is a trick that may amaze you. Take a tablespoon or two of raw honey within a hour of going to bed. This is the perfect fuel for the liver which provides for the body to heal and breakdown fat during the night. The raw honey before bed even helps to calm stress in the body, so you should sleep better. If the liver isn't fueled properly at night the body may use energy from muscle or bone instead of from fat. Make sure you only use raw honey.

Don't worry, the honey before bed doesn't contradict what I just said previously about too much sugar in your stomach at bed time. The honey goes right to the liver and is processed by it, so that you have proper liver function all through the night. A body that has a properly fueled liver while sleeping will get about 70% of its energy from fat. Pretty cool, huh!


Why is morning exercise best?

Early morning is one of the best times to exercise for fat loss. The body has no ready sugar (glucose) in the system to supply energy. Therefore it will need to break down the fat stores to supply the needed energy. The other advantage of early morning exercise is it fires up the metabolism of the body, so it burns more calories throughout the day.

Next, DONT SKIP BREAKFAST! A good breakfast after a good night's sleep and some exercise helps to keep the metabolism going, and ensures the body that there is no famine, so it doesn't need to shut down the metabolism and hoard resources. Many studies show that people who skip breakfast are less healthy, and are more likely to be obese.


What are good fats?

People always ask, “What are 'good fats'? Most of our society has been taught to think of fat as bad. However, fat is a very necessary and important nutrient for the human body. Unfortunately there is much misinformation on the subject of fat. I have other articles about fat, so for here I will just go ahead and tell you that the best fats are from raw butter, raw milk, coconut oil, avocados, eggs (preferably from free range chickens), and olive oil. You are better off avoiding any other fats/oils than those I just listed. Avoid polyunsaturated oils (soy, corn, cottonseed, canola, etc.) like the plague!

If the body gets good fat, it can break down the bad fats and flush them out. As it breaks down those fats, it also needs the good fats to counteract the effects of the bad fats in the blood stream. Coconut oil is particularly useful for this, due to its make up of short and medium-chain fatty acids. Also the metabolism is activated by coconut oil. The body doesn't store coconut oil as fat, because it is actually easier to use it for energy and anti-oxidant activities than to turn it into fat storage.

Good fats also help to regulate hormones. Coconut oil seems particularly good for this. And, of course, the hormones affect or control almost every function in the body. Depressed thyroid function is a major problem with nearly every obese person. Coconut oil helps to solve that problem. Consuming 3 or 4 tablespoons of coconut oil a day can be a great boon to health as well as balancing body fat composition.

The other important concerns for healthy thyroid function are good protein intake and plenty of salts (minerals) in the water the body uses. This is another reason it's so healthy to start each day with the salt water drink previously mentioned.


Why good protein?

Good protein (a balanced blend of amino acids) is very important for proper body function. Proteins are the building blocks of the body. Protein does almost all the work of the body. Enzymes, which are so critical to every function of the body, are specialized proteins. They break down things that need to be broken down and build up what needs to be built up. This is why every successful weight control product or program uses high quality proteins.

If you don't eat enough protein each day, your body will break down muscle or bone or other connective tissues to get what it needs. That is not what you want.

Vegetables and grains are actually excellent sources of protein, though downplayed by many. The trick is you need to eat a variety so that all necessary amino acids are obtained. (There are 20 basic amino acids that the body needs, while 9 are called essential, because the body can make the rest of the 20 from the 9, under ideal conditions) It is important to note that much of the good protein is lost when foods are processed. Eat fruits and veggies whole and raw most of the time. Whole grains, on the other hand, are best when sprouted or soaked and cooked slightly to release the goodness inside.

Nuts, legumes, eggs, fish, meat, and dairy are considered whole protein sources. But in today's world the fish and meat must be used very carefully, because they tend to harbor lots of toxins. I would only recommend grass-fed beef as a meat source, ideally that you raised yourself so you know that no chemicals or antibiotic treatments were involved. Of course, most people can't raise their own beef. But grass-fed beef is becoming more widely available in stores as the demand goes up. If you crave meat, ask your grocer if he can get some. If not, don't worry. You can still get plenty of good protein from non-meat sources.

Raw eggs and raw milk are generally excellent sources due to the natural filtration processes they go through in the animal while being produced. But again, if you can make sure that the cow your milk is coming from was grass-fed and not raised chemically, you will be much better off.

It is nearly always a great idea to add raw eggs to your smoothies, to help insure good protein intake.

Beware that unsaturated oils (the polyunsaturated oils mentioned above) block the assimilation of proteins in the body, thus leading to an excess of estrogen, which leads to most degenerative diseases. Never add any unsaturated oils to the diet. But do use real raw butter on your potatoes.


What are good carbs? What about starch?

One common concern for people who want to lose fat is starch. Most of us at one time or another have been told that starchy foods will make you fat. Have you ever wondered about it? Why do they say starches are fattening? Well, it is because they contain lots of molecules the body can use as sugar (carbohydrates). Therefore, they say, they will make you fat.

Is this true? It doesn't appear to be. The largest part of the world lives on a starch based diet and they are mostly all thin. If starch makes people fat, there are a couple billion people in the world who never got the message. They eat lots of starchy foods but stay thin. Obesity is only linked to societies that process and denature starchy foods. Don't eat processed and/or denatured starchy food products.

What good starchy foods are we talking about? Unprocessed whole grains (wheat, rice, barley, millet), potatoes, and beans.

A search for studies linking starch with obesity failed to show a link. The reports that claimed a connection with starch and weight gain did not use natural starchy foods, but instead used highly processed, fake foods. Some even used just sugar and called it starch. Studies that actually look at people who eat whole foods that contain lots of starch show that starchy foods actually help to normalize weight. So what actually happens when you eat natural starch?

Well, starch is very complex. The sugars in starch are found in little tangled masses. This causes the sugars to be released slowly, instead of all at once. Starchy foods are generally listed high on the index of foods that provide sugar for the body, because they do indeed contain lots of sugar. But because of the way the sugar is bound up in these tangled masses, the sugar gets used slowly by the body over a longer period of time than regular sugars. This means fewer hunger pains between meals. This also means starches do not cause the insulin and cortisol overloads so often associated with sugary foods. Therefore, instead of contributing to obesity, they tend to normalize blood sugar, and therefore body fat composition also trends toward normal.

Starchy foods also contain most minerals and vitamins needed by the body, as well as often being bound together with protein. They are therefore high quality foods. Starchy foods in whole form usually also contain plenty of fiber for good digestion and processing by the body. In fact, starch is imperative to good digestion. Somehow the complexity of starches helps the important bacteria of the digestive tract to thrive.

There is now an organization pushing for people to eat more starchy foods in order to lose weight and get in better health. They do not limit quantity. They seem to be having a lot of success. From the things I have studied about starchy foods, it makes sense. (As long as they are whole, unprocessed foods.)

It appears that whole wheat is of particular importance.  It's complexity allows for the formation of thousands of beneficial amino acid configurations (proteins, enzymes, etc.).


Are there ever times to under-eat?

There are times when you should under-eat. But it is not constantly. Under-eating is for times when you need to rest and clean out the system.

Once a month you should take one of your rest days and really let the body rest. This is accomplished by avoiding all food for a period of 24 hours. This allows the body to clean and reset and even do some building without the distraction of dealing with food for a day. A digestive rest once a month is very beneficial to the body.

When you have a debilitating illness (one that keeps you in bed), it is good not to overburden the body while it works on healing. This doesn't mean a full fast. You have to keep your strength up, but your sustenance should be basic and cleansing. In other words, lots of fluids and pure nutrition.

One method of this nutritional cleansing I would recommend is a raw milk cleanse. Eat nothing but raw milk (ideally from grass fed cows) until you feel your body has been cleansed. You can have as much as a half cup of raw milk every half hour if you desire. But don't drink less than a cup of raw milk every 2 hours. Only during the day time, of course. Don't interrupt sleep to drink. This type of cleansing can actually be continued for days at a time if the need arises. It has actually been done for months at a time for people who had serious health problems (under the supervision of a doctor). During the cleanse, you may also drink clean water if desired, but nothing else. After this type of cleanse, it is important to reintroduce solid foods very gradually, so as to not overload the system. Start with soft stuff like soft fruit. Then gradually add back in the veggies and whole grains.

Another cleansing method to look at would be fruit.  It can be helpful to break things up once in a while (every couple of weeks or so if you desire) with a day long fruit cleanse. Eat nothing but apples for one day. Maybe watermelon all day some day. You may even continue a fruit binge for a couple of days if you feel right about it. However, it isn't good to eat only fruit for more than three days in a row. Most fruit are not complete foods.


What are the important points to remember?

  • Obesity is not caused by overeating, but under-nourishing. (Lack of resources needed)
  • Your body wants to survive. Help it!
  • Eat enough food so your body doesn't think it has to go into emergency mode. Don't skip breakfast.
  • Make it high quality (natural and whole) foods. Eat good proteins, good fats, and good starches using whole food sources. 3 or 4 Tablespoons of coconut oil daily leads to body normalization.
  • If you are not having at least one good bowel movement every day, you are not eating enough fiber rich whole foods and/or you are not drinking enough water. 2 – 4 a day for losing excess fat.
  • If you must count something, go for 35 grams of fiber a day. Even better, count your blessings.
  • Drink plenty of water (a cup for every ten pounds of body weight each day) with minerals.
  • A quart of water with a teaspoon of real salt is a great way to start each day.
  • Ignore the bathroom scale; it is a very bad measure of health and fitness.
  • Exercise vigorously 5 or 6 days a week. Vary the exercise. Twice a week do intervals, going hard to the point of exhaustion.
  • One day of rest (a Sabbath) is imperative every week. (A rest from physical labor and exercise.)
  • Stop eating 2 or 3 hours before bed, but take 1 or 2 Tablespoons of honey in the last hour before sleep, and get 7 or 8 hours of sleep each night. Best if sleeping by 11 pm.
  • Once a month do a 24-hour fast. (A digestive rest.)


Are there things to look out for?

When the body breaks down excess fat, it releases into the blood stream whatever toxins were stored in that fat. That is why it is not uncommon to get rashes, sore throats, headaches, or other ill feelings when going through a cleansing process. Don't let the sick feeling make you think this cleansing process is not good for you. Just persist, making sure you are drinking plenty of water to help flush everything out. If you are eating good food, you should have enough anti-oxidants and bio-nutrients to deal with the toxins. It may be helpful to use extra Vitamin C for a while.

One more word of warning for those who want to lose excess fat: If you have had excess fat for a long period of time, your body has grown used to it, and accepts it as normal (almost). It will take some real changes and long term effort to get your body back into the shape you want it to be in. Don't expect instant results. Make a lifestyle change for the long haul. You may need to be a little drastic in your lifestyle change to shock the body into making the change along with you.

If your doctor has restricted your exercise or diet, be sure to discuss these things with him/her before implementing these suggestions. When selecting a doctor, look for someone who understands the basic workings of the body from a holistic view.


Have a great day!

Coach G.


Note: These recommendations are from my own research and thoughts. They are consistent with the best science I can find on these subjects. If you know of other research you think would help me to understand things better, or if you have other questions, log in and leave me a comment. Thanks!


Fiber in Food

Most people are surprised by how much fiber is in many of their favorite foods. Below is a brief list of common foods and the fiber content in each.

Apples (1 medium)                         5 grams
Avocados (1 medium)                     16 grams
Bananas (1 medium)                        4 grams
Blueberries (1 cup)                          4 grams
Cantaloupe (1 medium)                  4 grams
Coconut (¼ cup)                               10 grams
Grapefruit (½ large)                         6 grams
Oranges (1 medium)                       7 grams
Peaches (1 medium)                                    2 grams
Pears (1 medium)                             4 grams
Pineapple (1 cup)                             2 grams
Raisins (1 cup)                                  6 grams
Strawberries (1 cup)                         3 grams

Broccoli (1 cup)                                4 grams
Carrots (1 cup)                                  4 grams
Cauliflower (1 cup)                          4 grams
Endive (1 head)                                16 grams
Green beans (1 cup)                         4 grams
Potatoes (1 medium)                       3 grams
Spinach (1 bunch)                             7 grams
Sweet potatoes (cooked, 1 med.)   3.5 grams
Tomatoes (1 large)                           2 grams
Zucchini (1 medium)                       2 grams

Barley (½ cup)                                  12 grams
Bulgur wheat (½ cup)                     8 grams
Brown rice (½ cup)                          4 grams
Millet (½ cup)                                   10 grams
Oat bran (1 cup)                               14.5 grams
Oatmeal (½ cup)                              8 to 11 grams
Oats (½ cup)                                     12 grams
Wheat bran (½ cup)                         12 grams
Wheat germ (1 cup)                         15 grams

Beans, black (cooked, ½ cup)         7.5 grams
Beans, kidney (cooked, ½ cup)      7 grams
Beans, navy (cooked, ½ cup)         6 grams
Beans, red (cooked, ½ cup)                        9 grams
Chickpeas (½ cup)                           7 grams
Green peas (½ cup)                          4 grams
Lentils (cooked, ½ cup)                  8 grams
Lima beans (cooked, ½ cup)          7 grams
Split peas (cooked, ½ cup)             8 grams

Almonds (½ cup)                             8 grams
Peanuts (½ cup)                               6 grams
Walnuts (½ cup)                               3.5 grams


Last Updated on Tuesday, 08 March 2011 10:46

Fluoride: A Major Problem in Modern Day America

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I highly recommend that everyone stop using fluoridated water and fluoridated toothpastes and mouthwashes. Here is why:

We are being poisoned by too much fluoride. It is in our water, in most processed drinks, as well as canned foods (because it is in the water). Not to mention the toothpastes and mouthwashes. (I guess I already did.)

Fluorosis is diagnosed by a mottling of teeth and is caused by too much fluoride.

Fluorosis is on the rise in American. We are now bombarded with so many sources of fluoride (mostly because it is added to water supplies) that most Americans are now building up to a toxic level of fluoride in their bodies. Fluorosis is now found in about 40% of Americans, and the number is rising. Dental fluorosis is not a cosmetic effect, but the first visible sign that a child has been overexposed to fluoride.

In 1986-1987, 22.6% of adolescents aged 12-15 had dental fluorosis.

In 1999-2004, 40.7% of adolescents aged 12-15 had dental fluorosis.

- From the CDC's National Center for Health Statistics, November 2010, #53 NCHS Data Brief.


A former proponent of fluoridation, Dr. John Colquhoun has noted, “Common sense should tell us that if a poison circulating in a child's body can damage the tooth-forming cells, then other harm also is likely.” Dr. Hardy Limeback, former President of the Canadian Association of Dental Research said, “It is illogical to assume that tooth enamel is the only tissue affected by low daily doses of fluoride ingestion.”

It has also been found that fluoride causes problems in the brain and other parts of the human body, since fluoride encourages the soft tissue (for instance brain tissue) to absorb heavy metals. Could this be why so many people are getting Alzheimer disease with excess aluminum in the brain?

A new study from China just released on December 17, 2010 found that the results indicated that fluoride in drinking water was highly correlated with serum fluoride, and higher fluoride exposure may affect intelligence among children. Citation: Xiang Q, Liang Y, Chen B 2010. “Serum Fluoride Level and Children's Intelligence Quotient in Two Villages in China,” peer-reviewed by Environmental Health Perspectives: http://ehp03.niehs.nih,gov/.

Previous animal studies have shown that brain fluoride levels increase with increasing exposure to fluoride. And human studies have indicated an association between high levels of drinking-water fluoride and lower intelligence.

The CDC is finally catching up (maybe, but probably not). Everyone who has looked at the fluoride issue has known this for a long time, but now the CDC says, “Because of the risk for dental fluorosis, and the lack of demonstrable benefit from ingesting fluoride before teeth erupt, the American Dental Association, the Centers for Disease Control, and a growing number of dental researchers recommend that children under 12 months of age should not consume fluoridated water.”


But if you search the CDC web site, this information is not only hard to find, but somewhat contradicted. The CDC still wants to pretend that fluoride in our water supply is harmless.  It is not.

The funny thing about searching the CDC site is that you will find many paragraphs claiming that what they are promoting is healthful, but there are no links to any actual studies. They only provide links to other “experts” feeding the same line. They like to insinuate that any study that disagrees with them simply wasn't done correctly. They don't say how it was flawed, or give you any links to actually prove their point. Again, no links (not even references) to any actual studies.

The CDC appears to simply be a shill for large corporations. “He who has the money has the power.”

They (the CDC) do admit that there are problems caused from too much fluoride up to 8 years of age, because it will cause fluorosis. But then they try to insinuate that fluorosis is only a cosmetic problem. They ignore the simple fact that fluorosis is a weakening of the teeth. Making them more susceptible (not less) to decay. Not to mention that it is a sign of fluoride poisoning.

Lets look at some published facts about fluoride. These were received from Abundant Living Information Services, 502 S. State St, Ste. #900, Orem UT 84058. Website:

1. The type of fluoride added to drinking water never occurs in nature. It is a toxic industrial waste product (, contaminated with many hazardous substances. Confirming sources:

Lucier Chemical Industries, Inc. Internal Spec Sheet.

Chemical and Engineering News, vol.66, p.39, 1988

Thomas Reeves, Chief Fluoridation Engineer, CDC, 2001

2. Fluoride is more toxic than lead and slightly less toxic than arsenic. However, several hundred times more fluoride is allowed in water than either lead or arsenic. Confirming sources:

Clinical Toxicology, 1984

U.S. Environmental Protection Agency

3. Fluoride gradually accumulates in the body and the environment, like lead and arsenic, inflicting damage over a long period of time. Confirming sources:

Clinical Toxicology, 1984

U.S. Department of Health and Human Services, ATSDR Doc. TP 91/17 (1993)

4. Four glasses (one liter) of fluoridated water equals a one-milligram prescription dose of fluoride, or four times the maximum dose for children 6months to 3 years of age. Confirming sources:

EPA Drinking Water Glossary, p.19, June 1994

Pediatrics, vol.95, 1995

5. Infants should be given no fluoride at all. Formula made with fluoridated water is harmful to babies. Confirming sources:

Journal of Public Health Dentistry, vol.59, 1999

Journal of American Dental Association, vol.131, 2000

6. There is NO DIFFERENCE in tooth decay rates in fluoridated and unfluoridated cities. Recent studies of defluoridated cities have shown no increase in cavities, and sometimes a decrease. Confirming sources:

Perspectives in Biology and Medicine, vol.41, 1997

Journal of the Canadian Dental Association, vol.53, 1987

Caries Research, vol 34, pp. 462-8, 2000

7. Fluoridation chemicals have never been approved for safety or effectiveness by either the EPA or the FDA. The product used in most water supplies is hydrofluorosilicic acid. Confirming sources:

Letters from the EPA, CDC, FDA, and NSF responding to a congressional investigation, 1998-2000

8. Fluoride is linked to many health problems, including thyroid disease, bone cancer, behavior problems, arthritis, and genetic damage. Confirming sources:

J. Clinical Endocrinology, 18:1102-1110, 1958

Problemy Endokrinologii, 42:6-9, 1996

Chemical and Engineering News, vol.66, 1988

Lancet, vol.36, p.737, 1990

Review of Fluoride: Benefits and Risks, U.S. Public Health Service, pages F1-F7, 1991

Carcinogenesis, vol.9, pp. 2279-2284, 1988

A Brief Report on the Association of Drinking Water Fluoridation and the Incidence of Osteosarcoma among Young Males, New Jersey Department of Health, Nov.1992

Neurotoxicology & Teratology, vol.17, no.2, 1995

9. Fluoridation has been rejected, discontinued, or banned throughout most of the world. Almost all of Europe is unfluoridated now, and their teeth are often healthier than fluoridated Americans. Confirming sources:

Chemical and Engineering News, vol.66, p.30, 1988

World Health Organization data

10. It is the Right of every citizen to make personal health decisions. It is a basic right to have our water supply free of medication. No one should be forced to drink fluoride.

11. Dental fluorosis, the permanent discoloration, scarring, and weakening of children's teeth, is a visible sign of fluoride poisoning. Fluorosis is rapidly increasing in this country, even in unfluoridated areas. Confirming sources:

Journal of Public Health Dentistry, vol.57, pp.136-143, 1997

Journal of Public Health Dentistry, vol.46, pp. 184-187, 1986

Journal of American Dental Association, vol.108, pp.56-59, 1984

Health Effects of Ingested Fluoride, National Research Council, p.37, 1993

12. We are already being over-fluoridated without drinking artificially fluoridated water. Fluoride is found in most toothpastes, in foods and drinks processed in fluoridated areas, and in pesticide residue on fruits, vegetables, and grains.

13. Recent studies show that hip fracture rates in the elderly are significantly higher in fluoridated areas. Confirming sources:

Journal of the American Medical Assn., vol.264, 1990

Annals of Epidemiology, vol.2, pp.617-26, 1992

Amer. J. of Epidemiology, vol.150, pp.817-24, 1999

14. Malnourished people, particularly children, as well as the elderly, people with diabetes, kidney, and heart disease, are at greater risk for fluoride's harmful effects. Confirming sources:

U.S. Dept of Health and Human Services, ATSDR Doc, TP 91/17 (1993)

15. A family-sized tube of fluoride toothpaste contains enough fluoride to kill a small child. Confirming source:

Proctor Gamble, the maker of Crest


Europe, after investing heavily in water fluoridation, has strongly rejected it. Only 2 percent of Europe remains fluoridated, Why? Water fluoridation was stopped in the following World Health Organization (WHO) countries, according to a report in the International Society of Fluoride Research, Fluoride 31 (3), 1998, pp. 171-174:

Federal Republic of Germany         Introduced in 1952, stopped in 1971

Sweden                                    Introduced in 1952, stopped in 1971

Netherlands                               Introduced in 1953, stopped in 1976

Czechoslovakia                           Introduced in 1958, stopped in 1988/90

German Democratic Republic         Introduced in 1959, stopped in 1990

Union of Soviet Socialist Republics   Introduced in 1960, stopped in 1990

Finland                                      Introduced in 1959, stopped in 1993

Outside Europe: Japan                  Introduced in 1952, stopped in 1972


"The reason for these cessations of water fluoridation has been the result of the scientific evidences that have gradually accumulated that challenge and defeat the claims of safety and effectiveness."

“Dentists and WHO experts predicted a very large caries increase (“a tide of caries”) after termination of fluoridation in those European countries. Analysis of the data, however, reveals a significant decrease in dental caries (caries decline) after suspension of water fluoridation in Japan, in the Netherlands, in Prague, in the German Democratic Republic, and elsewhere. Never has any real increase in dental caries been observed after water fluoridation was discontinued.”


Come on!  Get on the ball America! Don't let big business make your health decisions for you.

Last Updated on Friday, 14 January 2011 17:09

Page 7 of 57

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