1. Oxygen Availability:

   – Low Altitude: Low altitude areas have higher oxygen availability due to denser air. This allows for easier breathing and provides more oxygen for sustained aerobic activity.

   – High Altitude: High altitude areas have lower oxygen availability due to thinner air. This stimulates the body to adapt by producing more red blood cells and increasing oxygen-carrying capacity that can enhance endurance performance at sea level.

2. Cardiovascular Adaptations:

   – Low Altitude: Training at low altitude focuses on improving cardiovascular fitness through sustained aerobic and anaerobic exercise. It enhances the heart’s efficiency, strengthens the cardiovascular system, and improves overall endurance.

   – High Altitude: Training at high altitude triggers physiological adaptations, including an increase in red blood cell production, improved oxygen utilization, and enhanced capillary density. These adaptations can improve cardiovascular performance and endurance.

3. Training Intensity:

   – Low Altitude: The availability of higher oxygen levels at low altitude allows for increased training intensity. Athletes can push harder during workouts, leading to improved speed, power, and anaerobic capacity.

   – High Altitude: Training at high altitude often requires a reduction in training intensity due to lower oxygen levels. This is exspecially true for those that travel from low altitudes to high altitudes. An example would be going from Miami to Vail. Workouts are typically performed at a lower intensity to compensate for the reduced oxygen availability.

4. Performance Gains:

   – Low Altitude: Low altitude training can result in improved anaerobic performance, faster sprinting, and increased muscular strength due to the ability to train at higher intensities.

   – High Altitude: High altitude training can provide performance gains in aerobic endurance activities, such as long-distance running or cycling, due to enhanced oxygen-carrying capacity and improved oxygen utilization.

5. Recovery Benefits:

   – Low Altitude: Low altitude training may offer faster recovery times due to the higher oxygen levels, allowing athletes to bounce back more quickly from intense workouts.

   – High Altitude: Training at high altitude can lead to delayed recovery due to the physiological stress of reduced oxygen availability. Athletes may require longer recovery periods between workouts. If you are the average Joe coming from low altitude, this is particularly true.

6. Altitude Training Adaptations:

   – Low Altitude: Training at low altitude focuses on optimizing performance at sea level and developing general fitness attributes such as strength, speed, and power.

   – High Altitude: High altitude training primarily aims to elicit physiological adaptations that enhance endurance performance, particularly in aerobic and or anaerobic activities. Athletes may use high-altitude training camps to prepare for competitions at lower altitudes. If you have ever watched football teams that travel from low to high altitude to play, this becomes quite evident.

It’s important to note that individual responses to altitude training will vary, and the effectiveness of low or high altitude training depends on several factors, including the athlete’s current fitness level, goals, training history, and the specific sport or activity being targeted. Consulting with a qualified coach or trainer can help determine the most appropriate altitude training strategy for you. Have a happy and healthy day.

Let’s look at an example of what I’m talking about.

Energy drives industrialized societies – homes, businesses, governments, and infrastructure. If you have no electricity, how will you run your lights, furnace, AC, phone, electric car, fill up at a gas station, etc.? How will you perform Internet-serviced fitness programs such as those mentioned above? Are you prepared? The failure of the power grid can be localized due to storms or regional due to a solar flare, EMP, or other event. Our current power grid is very vulnerable. Should a major failure occur, you would be back to the 1840s in the blink of an eye using wood for cooking and heating, and candle light for reading at night. Your day would be working during daylight and sleeping at night. You need look no further than the recent California storms in San Bernadino County where some locations received almost 10 feet of snow that stranded residents and broke power lines. Your electricity can go out at any time and could leave you in a very perilous situation. Every home and business can be affected. The figure below, illustrates the cascading effects of this process. Along with energy, telecommunications will shut down. Most people do not realize that cell towers are equipped with emergency generators, typically diesel. However, these generators have only a 24-hour supply. Unless those operating these cell towers have above ground or hand-pumped diesel tanks, the towers will shut down because gas stations will not run without power, which means that your cell phone even if charged, will generally only work for a 24–36-hour period after the power is gone. This is not something generally talked about in the news media, which will ensure that only those who pay attention to such problems will be prepared, which can lead to very dire consequences. And when this happens, good bye Internet fitness.

So, how would you do a follow along fitness program when you no longer have access to it? The power grid is vulnerable and a large solar flare could disable great portions of it. Thinking about natural fitness and the benefits it offers is important. Consider natural body exercises that you can easily transition to in event of or during an electrical blackout. Some of these include push ups, pull ups, jogging, sprinting, box jumping, lunges, split-squat jumps, dips, jumping jacks, toe touches, and many, many others, none of which require electricity to follow along with a trainer.

If you get caught and stranded in a large snow storm such as those recently in California and where power failed for several days, it would be necessary to be weaned from follow along with Internet fitness. While such fitness programs are fun and convenient, mix up your fitness program so you are better prepared for such an issue. I know what you’re thinking, that it will never happen. You should rethink your attitude. Also, try a wilderness fitness course such at that taught by SurvivalTrainingSchool.com, you will be glad you did. It is like I have said before, people who are more fit, perform better at everything, mentally, physically, and emotionally. Have a Happy and Healthy Day.

How long have essential oils been around?
Essential oils have for years, been extracted by distillation, which was practiced in ancient times. How ancient? Paolo Rovesti discovered earthenware distillation apparatus, the production or extraction of aromatic oils by means of steam distillation, has been known for 5000 years (Schnaubelt, K., 2002). During the fifth century AD, the famous writer, Zosimus of Panopolis, refered to the distilling of a divine water and panacea – the cure all. Even through the early Middle Ages and later, a crude form of distillation was known and was used to prepare distilled aromatic or ‘floral’ waters (Catty, 2001). It is the author’s opinion that this was the beginning of perfumery since these distillates were used in perfumes of the time, as well as digestive tonics, in cooking, trading and aromatherapy.

Additionally, an extensive trade of odoriferous materials is known to have occurred in the ancient Orient and ancient Greece and Rome. Although the oils used were not essential oils per se, “… they were obtained by placing flowers, roots, and other plant material into a fatty oil of best quality, warming the glass bottles via sunlight containing these mixtures and finally separating fragrance oil from the solid constituents” (Guenther, E.,1982).

In 900 AD, the famous child prodigy Avicenna, from Persia who wrote many documents on plants and plant uses, as well as instructions for massage, was credited with refining the process of distillation by improving the cooling system. Ironically, cooling systems are still a problem area in extraction today.

Despite years of evolution in distillation, which advanced significantly in the mid-1960s, the process of distillation for plant essential oils is still the most common process for extracting essential oils from plants and has changed little in the last 50 years. Even distillation of the new CBD oils uses the same processes and, they have experimented like former researchers and have been driven back to the standard methodology of extraction principles. In other words, there is a right way and cutting corners, compared to the needed product quality, is not an option. Thus, the advantage of distillation is that the volatile components can be distilled at temperatures lower than the boiling points of their individual constituents and are easily separated from the condensed water or solvent. I’ll talk a little more about this later.

What is an essential oil?
In basic layman terms, it is a natural oil generally obtained by means of distillation (enfleurage, expressed oils, steam, solvent such as alcohol, fractional distillation and percolation, CO2, or phytonic) that maintains the characteristic fragrance of the plant or other source from which it is extracted. Many say that this is the ‘essence’ of the plant. Each plant is unique, and a plants aromatic compounds give the essential oil from the plant its characteristic essence/fragrance. As an example, the characteristic fragrance of lavender or lemongrass or, the strong fragrance of the hemp plant, which come from terpenes within the plant material.

After a plants essential oil(s) are extracted, they are generally combined with a carrier oil to create a product ready for use. There is much controversy in this area because the way the oils are made is important, because essential oils obtained through chemical processes are not considered true essential oils.

Some Benefits of Using Essential Oils
You may wonder why we care about the benefits of essential oils and why it could be worthwhile to make it a habit of using them. So, read on.

A great many people are turning to essential oils because they have great anecdotal, as well as limited research (the latter is quickly changing) evidence that supports the claims that many make. Also, it is well known that pharmaceutical drugs have, in more cases that we admit, dangerous or detrimental side effects. These side effects can cause serious bodily harm. You have all viewed the ads on TV talking about a drug and the side effects is has – your ears may fall off, darkening of the stool, kidney issues, don’t take it if you have this or that and worst of all, potential suicidal tendencies. While I am being a bit facetious, who would want to take a drug that has such side effects? Thus, more-and-more people are turning to more natural and holistic approaches for healthcare. By using natural remedies to heal ourselves we can be free of the worries of unwanted side effects.

It is not surprising therefore, that one of the safest and most effective forms of alternative medicines is aromatherapy. Aromatherapy uses plant-based essential oils to provide the mind and body with numerous health benefits. These oils are typically inexpensive and free of harmful side effects. Even better, they work very quickly as the oils get absorbed through the skin and lungs. This has been proven with many essential oils, as well as tetrahydrocannabinol (THC – a crystalline compound that is the main active ingredient of cannabis), and CBD.

What Is Aromatherapy?
Aromatherapy is the use of aromatic essential oils derived from plants to enhance well-being of one’s physical and or psychological health. Likely, it has been used longer than distillation processes, centuries minimally, as an alternative medicine that safely and effectively treats a wide variety of ailments. Once the natural oils in certain plants are extracted and distilled, the result is a very concentrated product packed with healing benefits. Essential oils used in aromatherapy trigger responses in the brain that send healing signals to the body. These oils can balance out hormone levels, heal digestive disorders, and dramatically reduce symptoms of depression and anxiety.

Scientific studies have shown that aromatherapy is a completely legitimate form of medicine. By inhaling essential oils, nerves in the nose trigger powerful brain responses. Similarly, topical application allows these essential oils to quickly enter the bloodstream by being absorbed through skin tissue. As an example, in studies performed at both Vienna and Berlin Universities, researchers discovered that sesquiterpenes, a natural compound found in essential oils of frankincense, cedarwood, patchouli, and sandalwood, can increase oxygen levels in the brain by as much as 28 percent (Nasel, 1994). Please note that many articles report this study as 1992, which is in error. The author is Christian Nasel, who has 87 research publications (https://www.researchgate.net/profile/Christian_Nasel). His pertinent publications in this area are Nasel et al., 1993; Nasel et al., 1994; and Stimpfl et al., 1995. What is worth noting is how long ago this research was performed. In comparison, research on CBD has been conducted in Israel since 1937 due to industrial hemp being illegal to grow in the U.S. at that time, until recent passage of the U.S. farm bill.

During selection of essential oils, it is important to look for pure and natural products. Oils that contain synthetic chemicals and dyes will not be nearly as effective. But, beware, a great many advertise their products as such and well, they will be found lacking.

How Good are Essential Oils and CBD?
I have had experience for a long time in the research of this industry and the evidence by people who have used these types of products. This example is from a close friend in which I have witnessed the outcome. He has been using essential oils for years and lately, combined essential oils treatment with CBD. He is a veteran who has had serious trauma to his body through an automobile wreck and falling off a roof, as well as PTSD. Methicillin-resistant Staphylococcus aureus (a bacterium with antibiotic resistance – MRSA) has plagued him after nine surgeries. There have been recurring infections, as well as accompanying skin lesions and acne. He has treated these with 60 different essential oils (a wide array) and oil blends offered by both doTerra and Young Living. By using these combinations of oils, he has not had any infections and his skin has improved dramatically! He also suffered a traumatic brain injury (TBI) in which he was unconscious for 10 minutes along with a blown ear drum from impact. The diagnosis after being stabilized in ICU for two weeks at the University of Utah Medical Center was that a rather large blood clot formed in a ventricle and needed attention. His choice of therapy was using mainly helichrysum, which can pass through the blood brain barrier along with frankincense, copaiba and balsam fir.

His recovery was complete with no side effects at all, which is incredible considering the severity of a major TBI in your late fifties and having had previous TBI’s and side effects! He chose to not use the big pharma drugs, going the alternate route of natural oils. A staggering testimony of them. He has not only fully recovered from this event but has realized many other health benefits from a steady, targeted use of essential oils! His sense of being, along with increased focus and clarity, have served him well. Again, I have witnessed these results personally! Not only that, but he is one of the most physically active and energetic people that I know. His physical mechanics are improving as he ages, even after experiencing these events! He has recently increased his CBD therapy and has experienced significant improvements in mood, inflammation, and in managing stress all the while recovering in record time from a very recent fall from a roof that separated his shoulder with multiple fractures to the collar bone. What do you think he used to cope with the pain? He used only aspirin in addition with the essential oils and CBD; he didn’t use any pharmaceutical pain killers!

I believe this example that I have shared about my friend reveals the truth that both CBD and proper use of essential oils can produce verifiable results and should be strongly considered in maintaining and improving one’s health without any known side effects when used properly.

How Are Essential Oils Be Applied?
There are two basic methods of using essential oils – by aromatherapy and topically.

Aromatherapy can be applied in many ways depending on the condition that you want to treat. The topical use of essential oils has been found effective in treating skin ailments and mood disorders. Some essential oils, especially CBD tinctures, have been widely found as beneficial when ingested. As an example, by swallowing peppermint essential oil, you can relieve gas and stomach cramps. Other essential oils can be used as flavoring agents that offer nutritional value, which include lemon essential oil as an example and that adds flavor to water while providing the body with vitamin C.

Topical Use
Essential oils contain tiny molecules that are much more easily absorbed into the body than other types of oils, so when an oil is used on the skin, the body rapidly obtains the benefit of the oil. Therefore, it is also important to follow safe usage guidelines, even for topical use. I recommend diluting any oils that are used on skin with a safe carrier oil and consulting with a qualified aromatherapist or functional medicine doctor before using topically, especially on children.

Aromatic Use
Essential oils can also be diffused into the air. This process is known as aromatherapy (discussed above) and provides the benefits of the oils as they are inhaled. There is evidence that the oils are absorbed into the blood stream when inhaled. Some research has shown that aromatic use is more effective that internal use, and it is certainly much safer.

If you are using aromatherapy to address a psychological imbalance such as stress, depression, or anxiety you may wonder how an oil can affect the brain? As with the research by Nasel et al., cited above, the results have been found to be positive. Essential oils for anxiety and other brain imbalances are delivered through diffuser or a hot bath or, in the case of CBD tincture, by holding under the tongue for a couple of minutes to help relieve stress and anxiety naturally according to a very large amount of anecdotal evidence. In aromatherapy, by simply breathing the oil in, you will receive the benefits that this oil can offer on a psychological level.

Aromatic scents work in two methods. First, smell is a powerful sense, which often reminds one of good times while relieving nerves, stress, and anxiety. Second, the chemicals inhaled enter the bloodstream and can help balance hormone levels. The best (and most popular) method for using these oils is the diffuser. An oil diffuser doubles as a humidifier, allowing healing essential oils to enter your body while you sleep.

When applying essential oils topically, some oils require a carrier oil. For example, tea tree oil is highly effective in treating fungal infections and inflammation but may be mildly irritating to more sensitive areas of the skin such as the eye area and the genitals. In this case, a carrier oil may be required.

What Is a Carrier Oil?
A carrier oil is an oil in which the essential oil can be diluted. By diluting your essential oil in a carrier oil, it may then easily be applied to the skin. For example, you do not just want to put pure essential oil on your skin as a topical as it can often lead to rashes and other complications. Thus, the carrier oil, it infused with a specific set amount of essential oil. An example is CBD hemp tincture or body cremes that have a certain amount of CBD in the product, such as 1,000 mg total. This 1,000 mg is mixed into the carrier oil or product. Thus, carrier oils will generally reduce skin sensitivity and increase absorption through skin tissue. There are several different carrier oils from which you may choose, including coconut, jojoba, olive, avocado, and almond. There are also others, but these are most common. And, it’s important to know their characteristics when mixing with essential oils.

Main Benefits of Essential Oils
It’s important to experiment, as different carrier oils may affect your skin differently, especially since we are each biochemically unique. For instance, if you are using an essential oil to treat acne, test out a few different oils on a small section of your face to see how your skin reacts. It is never wise to apply over a large area until you know how you will react to it.

Improve Mood and Set a Positive Atmosphere
Scents are powerful stimuli that directly enter the brain, triggering intense emotional responses.
By inhaling essential oils, your brain will signal certain emotions that can leave you feeling energized, optimistic, and hopeful.

These oils can be added to a hot bath or used in an oil diffuser to create a positive atmosphere inside your home.

• Eucalyptus essential oil is a natural stimulant that can help you wake up more easily in the morning and can improve overall mood.
• Grapefruit essential oil gives energizing boost to help start the day.
• Orange, jasmine, sandalwood, and vanilla essential oils enhance mood and promote optimism.
• Rosemary essential oil reduces stress, enhances positive feelings, and improves cognitive brain function.
• Jasmine essential oil reduces stress and increases alertness.

Benefits of Essential Oils for Relaxation and Sleep
Studies have shown that aromatherapy is useful in treating psychological disorders such as stress, depression, and anxiety. You may use these oils in an oil diffuser or a hot bath or apply these oils topically to emotional trigger points throughout the body including the neck, the elbows, behind the ears, and the backs of the knees.

• Bergamot essential oil is a natural anxiety remedy, shown to encourage relaxation and lower blood pressure and heart rate, as well as to slow down breathing patterns that tend to elevate during moments of anxiety.
• Clary sage oil can reduce anxiety and depression; it is a natural mild sedative that has even been shown to reduce seizures. Clary sage oil can balance hormone levels and is incredibly useful as a treatment for PMS symptoms.
• The use of lavender essential oil has been shown to be highly effective as an anxiety reducer. Studies have also linked the use of lavender essential oil to a decrease in depression symptoms, as well as to reduce symptoms of PTSD and postpartum depression. It also is a powerful sleep aid.

Inflammation Relief
Certain essential oils have powerful anti-inflammatory properties that, when applied to the skin, can reduce irritation and inflammation. These oils may either be applied directly to skin or used with a carrier oil.

• Peppermint essential oil can be highly effective digestion inflammation and reduce inflammation of the intestines resulting from digestive disorders.
• Rosemary and eucalyptus essential oils can reduce inflammation of the sinuses and throat associated with colds, as well as open congested airways and clear clogged sinuses.
• Rosemary essential oil can provide itch relief and dramatically reduce irritation for an itchy scalp.
• Tea tree oil is effective in treating acne and skin inflammation and reduce redness associated with inflammation as well.
• Thyme essential oil works well as an anti-inflammatory and to reduce respiratory inflammation when inhaled.

Benefits of Essential Oils for Pain Relief
Aromatherapy can significantly reduce pain, as the oils can be absorbed through the skin. The topical use of essential oils in the treatment of pain is completely safe and works quickly.

• Chamomile oil can quickly relieve pain related to the digestive system and for menstrual cramps, as well as being an effective pain relief treatment for lower back and muscle pain.
• Ginger, frankincense, and myrrh essential oils may provide quick relief to the muscles, joints, and tendons for arthritis pain.
• Helichrysum oil can heal damaged muscle tissue and reduce pain associated with illnesses such as fibromyalgia.
• Lavender and rosemary essential oils have been shown to greatly reduce tension headaches and migraines. Best results appear to be application of these oils directly to the temples and on either side of the nose, the inhalation sends quick pain relief, as these oils are received by the brain in seconds.
• Peppermint essential oil can instantly relieve pain associated with gas when ingested, as well as nausea and indigestion.

Prevent Certain Illnesses and Boost the Immune System
Many essential oils have anti-fungal, antibacterial, and anti-inflammatory properties that can prevent the development of certain illnesses. Aromatherapy can also improve the immune system, as essential oils that are breathed in enter the lungs and are then absorbed into the bloodstream.

• Cinnamon, eucalyptus, oregano, sage, and frankincense essential oils have been shown to boost immune system function when inhaled.
• Clove essential oil boosts the immune system function in patients with Lyme disease.
• Eucalyptus, peppermint, and tea tree essential oils can prevent colds by keeping passageways clear of congestion and bacteria.
• Garlic essential oil is a can be ingested to retard/fight off various fungal, viral, and bacterial infections.
• Oregano oil (a powerful antibacterial) can be ingested to heal infections throughout the body, preventing them from developing into more serious conditions.
• Tea tree oil is a powerful antibacterial and anti-fungal that can prevent cuts and fungus from developing into severe infections.

Heal Skin Irritations
Certain essential oils have very good anti-inflammatory, as well as antibacterial properties, which makes them a highly effective natural method to healing skin irritations of all kinds. When applied topically to the skin, these essential oils quickly get absorbed into the deeper levels of skin tissue and promote healing.

• Basil essential oil can reduce itching and irritation associated with insect bites and eczema.
• Carrot seed essential oil can be applied to the skin to help prevent skin damage. This will reduce sunburns effectively.
• Lavender essential oil helps heal cuts quickly when applied to the skin directly. The antibacterial properties of lavender essential oil hasten the healing process.
• Lemongrass essential oil is an effective facial astringent that eradicates acne and significantly reduces the appearance of large pores.
• Rosemary essential oil can reduce skin irritation on the scalp and face by working as a gentle anti-inflammatory.
• Tea tree essential oil can effectively reduce pimples and blemishes by killing the bacteria on the face that causes acne. It can also reduce eczema and provide quick relief to insect bites and sunburn.

More is not always better!
Essential oils are extremely potent, and it is important to use as little as needed, not as much as possible. When a few drops of an oil used topically or aromatically will work, using more or consuming it internally is not only unnecessary, but may be harmful. Another concern with modern essential oil use (especially the overconsumption that often accompanies regular internal use) is the long-term sustainability of essential oils. Since a tremendous amount of plant material is needed to extract the oils, their long-term and widespread use could potentially create supply problems as well as a potential negative, global environmental effect.

Differences in Quality
The quality of essential oils on the market varies greatly. Essential oils can be quite expensive, but a high-quality essential oil takes a large amount of plant material to produce and is highly concentrated. But, the percentage of the parent oil in the plant is the key to how much a plant will produce of the oil and how much, in pounds, is needed to produce a fixed amount. As an example, a hemp plant with 7% CBD content requires 32 pounds of plant material to produce 1 kg of crude oil. However, if that same plant material is 15%, only 15 lbs of plant material are needed to produce 1 kg of crude oil. But, regardless of the quantity, the amount of solvent needed to extract it is the same. The 15% material will generally be better quality and it puts a responsibility on the farmer to be a good agronomist, so the manufacturer begins with the best product. Many inexpensive essential oils are available commercially but are altered with other oils or do not pass third party testing because of their inferior quality. High quality oils should be produced without chemicals and come from organic plants that grow in their natural environment.

Common, Favorite Essential Oils
From research it appears the most commonly used and favorite essential oils include frankincense, lavender, lemon, lime, orange, peppermint, rosemary, and tea tree/melaleuca.

Where to get essential oils – top 10 companies from 2018
You will find most of the companies in the following list are reputable and stand by their products. While there are other companies, the following have been often cited for good products, despite some consumer complaints.

• doTERRA
• Young Living
• Mountain Rose Herbs
• Plant Therapy
• Rocky Mountain Oils.
• Edens Garden
• Plant Guru
• Radha Beauty
• Aura Cacia
• NOW Foods

Wherever you buy essential oils, you should always ensure they conform to:
• List any precautions and contraindications (pregnancy, medications, etc) for each of their oils
• Not altered or adulterated in any way
• Organic- as pesticides can be more concentrated in essential oils
• Sourced from the native region for each plant

Detriments of Essential Oils
Essential oils have been around for a long time but have a greater trend on social media feeds today. You’ll find many supporters and many nay-sayers about their benefits. But there are some unsafe components.

Some essential oils may cause burning when exposed to ultra-violet (UV) lighting. Thus, if you’re planning a day at the beach, ensure at least 12 hours once a photosensitizing oil has been applied to your skin. Depending on the essential oil and length of exposure to the sun, skin reactions from certain oils can range from mild discoloration to severe swelling, blistering/burning, and sores. Make a note that some essential oils that may cause sun sensitivity include grapefruit, lemon and lime, cumin, and bergamot essential oils (Burnett, 2014). This is not a complete list.

Pregnant woman and mothers who breastfeed should use essential oils with caution. When they are used, essential oils should be heavily diluted with either water or a carrier oil, like coconut oil, jojoba oil or avocado oil. However, Rosemary and Lavender should never be used on pregnant women or babies under one year of age, even when diluted. Reducing risk is always important. Essential oils should be treated like any medicine and kept out of reach of children of all ages. It is recommended that infants and women who are pregnant or breastfeeding avoid the following oils, among many others: basil, parsley seed, sage, tarragon, and wintergreen.

Despite their benefits, there are many essential oils that can irritate the skin when applied undiluted. As an example, a drop of peppermint oil on the back of the neck or the temples can help alleviate a headache, migraine or even nausea when used properly. However, it can also cause skin irritation, burning and itching when applied undiluted. Like applying a cleaning solution to a carpet, to avoid irritation of the skin, it is best to test a small spot on your skin before applying the oil, even when it is diluted with a carrier oil or water. Thus, it is important not to assume that every essential oil is safe to apply directly on the skin. A few of the oils that can cause skin irritation and itching include lemongrass, peppermint, citronella and bay essential oil.

Other detriments include the fact that essential oils aren’t typically safe for pets unless recommended and consulted by a specialist because the active chemical compounds found in some essential oils can be very toxic to most animals. They can trigger allergies, skin sensitivities, and can interfere with the dog’s natural body processes.

People with pre-existing health problems, especially the very young (under 8) and old (over 65) can suffer some side effects from inhaling certain oils. It is suggested that those with pre-existing health conditions like asthma or heart problems do not use essential oils unless working with a trained and experienced Aromatherapist.

Only long-term and devoted essential oil supporters take essential oils orally. The practice of consuming essential oils was designed to be done under the care of an aromatherapist trained in that form of therapy. Doing so is so dangerous that certain toxic oils can even cause miscarriages when swallowed. Also, oils like pennyroyal and wintergreen are extremely poisonous if swallowed and can cause death. Other oils can become extremely irritating if they have gone past their shelf life.

Avoid Essential Oils That Come in Plastic Containers
Essential oils should not be stored in plastic bottles or containers, as they can eat through plastics when they are undiluted. Over time even diluted oils can degrade plastics by breaking down the plastic, which also destroys the oils value. Not only should essential oils not be stored in plastic containers, they should not be applied to plastic surfaces in the home.

Methods of Extraction
This article would not be complete if I did not reveal more detail on the extraction of essential oils. I previously mentioned the extraction methods at the beginning of this article but will list them again and explain each. As I was developing a better science to extract CBD from hemp flower, I experimented with these methods as well, especially since I had learned most of them in college. Through this experimentation is how I made significant achievements in extraction of CBD from hemp. Why? The reason is simple – the principle of each extraction method is transferable if you’ll focus on the science. Focus on science first and the money will follow! Only by understanding all of these processes will you become good at essential-oil extraction.

What are the Methods of Extracting Essential Oils?
There are many ways to extract essential oils; the most common are:
• Enfleurage
• Expressed Oils
• Steam Distillation
• Solvent Extraction
• Fractional Distillation and Percolation
• Carbon Dioxide Extraction
• Phytonic Process

Enfleurage
Enfleurage is perhaps the oldest methods of extracting essential oils but rarely used these days due to its high cost. It involves placing the flower petals on a layer of glass that is first spread with a thin layer of fat called “chassis”. The volatile oil diffuses into the fat, then the fat is collected, and the oil is extracted from the fat using alcohol. Evaporation of the alcohol leaves behind the concentrate called the absolute. This is a time-consuming process, but was, for a very long time in the early days, the only way to extract delicate flowers like jasmine.

Expressed Oils
When oils are taken from the rind of fruits they are called “expressed oils”. This method is cold and does not involve any solvents or heat. Most citrus oils are extracted in this manner including grapefruit, lemon, lime, and orange essential oils. These are not technically considered essential oils for this reason, but they are therapeutic oils. The most important thing to consider with cold pressed oils is the source of the crop since citrus fruits are constantly sprayed with pesticides, which can become concentrated in the oil!

Steam Distillation
Steam distillation has been used for hundreds of years and remains one of the most favorable methods of extracting essential oils today. Technically, if it not extracted using steam distillation or cold expression it is not considered a therapeutic-grade essential oil. There are three different steam processes; in all the methods, steam is used to rupture the oil membranes in the plant and release the essential oil.

This method works through the steam carrying the essential oil to a condenser where it re-liquefies with the lighter essential oil floating to the top. The water and oil are then separated. The water portion is referred to as the hydrosol, hydrolat, or flower/floral water. The oil portion is the essential oil!

The essential oil distilling equipment including the condenser, separator and cooking chambers can all have an enormous impact on the quality of the oil. It is not about what you have as much as how you correctly use the equipment you have. More importantly, the distillation temperature and pressure are critical! Despite everything appearing correct, the process can still produce oils that do not meet AFNOR Standards. So essential oil distillers must have the knowledge and expertise to know how to produce therapeutic grade essential oils. This also means test, test, test.

Solvent Extraction
Solvent extraction is a method of extracting essential oils that is dominated by the perfume industry until recently where it has gained much notoriety in the CBD industry. Technically this extraction does not produce therapeutic-grade oils because chemicals such as hexane, acetone, di-methylene-chloride and others are used in the process! And, it produces a crude-oil form of the essential oil, which requires further distillation. The plant material is immersed into the solvents to become a thick substance called “concrete”. This material or crude becomes thicker as evaporation of the solvent continues. The oil particles are released when the concrete substance is then mixed with alcohol. Once it is separated out, the chemicals remain in the oil and the oil is used by the industry either to make salves and ointments or for further distillation to make additional retail products. These are perfume or aromatherapy grade oils and are not therapeutic grade!

This is a favored extraction process because it requires less time and expense because the oil is cut with solvents and can increase the oil production volume significantly. These oils are commonly used in bath oils and gels, candles, shampoos, toothpaste, fly/bug spray, and air fresheners, as well as balms, salves, tinctures, etc., and make up about 98% of the oils sold in health food stores, retail outlets and aromatherapy suppliers. As a processor, it is important to know what you’re doing. When you begin to use cheaper solvents, you get less quality products.

As an example, in the CBD industry and others, it’s much cheaper to use hexane or heptane rather than food-grade alcohol such as ethanol (ETOH). This is because once an ETOH manufacturer uses their allottment amount of volume for manufacture, an excise tax is placed on the ETOH, almost doubling its price. Because of this, a great many manufactures use hexane, and especially heptane mixed with ETOH as the solvent for extraction because it’s about on-third the price of ETOH (typically about 95% purity). However, incomplete evaporation in some of these cases and when using other solvents can result in small, residual amounts of benzene in the product due to incomplete evaporation, which is extremely health detrimental. Additionally, energy costs and wear and tear on distillation equipment is increased due to increased heat requirements for evaporation. This, long-term, is why it is simply better to use purer solvents to begin with, specifically ETOH. This is also why you, as the reader, need to know more background about distillation processes so you’re better informed for essential oil and CBD product selection. After all, it’s all about your health not the manufacturers revenue stream!

Percolation and Fractional Distillation
Fractional distillation separates the volatile oil in different fractions or portions at various boiling points. This is used in oil refineries for distillation of petroleum products and is not suited for therapeutic-grade essential oils. Percolation is one of the newer methods of extraction for essential oils. It is like normal distillation, but the equipment is literally upside down! It has been used successfully in France but sometimes an emulsion is produced that cannot be separated out, so until it can be further developed you will not see it on a large scale.

Supercritical Fluid Extraction (Carbon Dioxide Extraction)
Supercritical fluid extraction or carbon dioxide extraction is also a newer solvent extraction process that uses carbon dioxide at very high pressure. The carbon dioxide is injected into the tank where the plant material is contained and acts as a solvent to extract the oil. It is injected at such a high pressure that the gas liquifies and reduces to a very cold temperature, thus the term supercritical (-40 to -80° F). Carbon dioxide is a colorless and odorless liquid and can be completely removed; however, at this time there is insufficient research to verify if there are any effects of using this procedure. Additionally, the distilling/extraction equipment is very expensive. In comparison, ETOH is FDA certified, at specific concentration levels, as a food grade alcohol, which already has a policy associated with it use. It is, therefore, why I favor ETOH, over other methods and because it is gentler on plant materials, delivering a better full-spectrum product with all plant compounds remaining in a more natural state.

Phytonic Process of Extraction
The Phytonic process is a one of the newest methods of extracting essential oils using non-CFCs (non-chlorofluorocarbons). It is also called Florasol Extraction and the oils are referred to as phytols. It’s a little more complicated so I’ll spare the reader for now.

What will the future hold?
When I look at the future of essential oils, I look at it not only from the aspect of current essential oils, but from utilizing current essential oils and other plants, infused with cannabidiol (CBD) that reacts with the body’s endocannabinoid system. The combination of combining both has unlimited market potential.
Recent studies indicate the global essential oil market is on a trend to reach about $12 billion by 2022. In comparison, the same market for CBD is set for $20 billion. However, current pundits are incorrect because they are not involved in the latter industry such as me. Despite this, the USD current value of essential oils is approximately $6 billion, which indicates a longer-term trend of 10% per year.

This growth is primarily based on a growing consumer awareness regarding the health benefits associated with natural and organic ingredients in personal care, beverages and household products. This is combined with the desire to go more natural and away from manufactured pharmaceuticals. The continued trend of moving away from synthetic ingredients should ensure a year-on-year demand growth. However, the risks associated with dealing with natural products will also increase. This may well lead to ad wars between essential oil groups and big pharma. But, as with the CBD industry, the cosmetic industry who did a whopping $541 billion globally last year, is now, having talked with one of their strategists who just had a major industry meeting, poised to jump into both markets. The cosmetic industry will begin to infuse more of their cosmetic products – lotions, perfumes, cremes, etc. with essential oils and CBD and have already set concentration levels and price points in the recent strategy session (June 2019).

Therefore, while the industry is set to grow rapidly, there will likely be a huge supply and demand problem, i.e., there is a growing demand that must be met with a growing supply. To ensure that we do not face future supply issues we need to continue to invest in projects at grass roots level, by trying to grow products in different countries and regions that reduce the risks of being dependent on any one area for one product. This is key. Also, much of the information, especially in the CBD industry for expected supply is based upon the records from the departments of agriculture from each state. A grower applies for a hemp permit to grow a specific acreage of the commodity. After speaking with over 50 farmers recently, many have permits for larger acreage, but have decided to plant much less. For example, one farmer purchased a permit for 300 acres, he planted 8. This is a widespread issue. However, the departments of agriculture will report the entire permit acreage, and this is what pundits use to determine flower production of the crop. But, direct conversations with farmers belay that optimistic number. What it really means is that perhaps only as much as one-third of the permitted acreage applied for will be planted. If you then, couple that with a great many farmers who will not plant this year due to severe losses last year, there ‘will not’ be a ‘glut’ of hemp flower on the market Fall 2019!

Based on my work in water, energy, and food security in which I wrote the first text and reference book on the subject of water security, a greater diversity of supply sources will be needed to meet the demand. Also, let’s look at this example.

Food shortages are at the threshold in many areas due to weather hazards that have curtailed production along with increasing demand due to population growth. For oils such as citrus and others – because they are a by-product of the fresh market, this will create supply problems ahead so, likely expect to pay more for the oils if the suppliers do not look forward and develop a strategy to thwart this problem. I have developed just such a strategy for the CBD industry.

The simple facts are that the global population is growing and, the essential oils industry is growing, whether it be for natural health to replace big pharma, a more natural ingestion of products, the growth of aromatherapy, etc. For both areas there will be a supply shortage. Since the advent of CBD in combination with other oils, Europe has become a leader in the market, but their production base is limited. That will not bode well for supply in the future if their production strategy is not up to the task to meet demand. Thus, the demand for the products, including infusion in them from everything from natural drinks to hamburgers to lotions and tinctures, balms and salves is on the road to a collision course for production supply shortage versus satisfying demand.
If you’re going to want or need a good supply of essential oils, you may wish to begin to manufacture your own on a small scale. Why? It has been my experience from growing crops and developing strategy for water, food, and energy security around the world, that there is very little long-term strategy going on, except companies thinking about just the money that can be made in the essential-oil market. In the end, the supply will collapse because of lack of strategic focus and the consumer will likely be left shorthanded or unable to afford the product.

References (foundational-partial list)
Burnett, C. (2014) Safety Assessment of Citrus-Derived Peel Oils as Used in Cosmetics, Cosmetic Ingredient Review, Personal Care Products Council.

Catty, S. (2001). Hydrosols: The Next Aromatherapy. Rochester, VT: Healing Arts Press.
Food and Agriculture Organization of the United Nations (1995). Basic Principles of Steam Distillation. Retrieved August 18, 2005, from http://www.fao.org/docrep/V5350e/V5350e13.htm.

Guba, R. (2002). The Modern Alchemy of Carbon Dioxide Extraction. International Journal of Aromatherapy 12 (3), 120–126.

Guenther, E. (1982). The Essential Oils. Melbourne, Fl: Krieger Publishing.

NTP. (2000), Lemon Oil, Lime Oil, National Toxicology Program, U.S. Department of Health & Human Services.

Nasel,C, Nasel,B., Buchbauer.G., Samec.P., Heimberger.K. and Schindler.E. (1993) Alteration of cerebral blood flow caused by inhalation of fragrances (abstract). Neuroradiology, 35, 50.

Nasel, Christian & Nasel, B & Samec, P & Schindler, E & Buchbauer, G. (1994). Functional imaging of effects of fragrances on the human brain after prolonged inhalation. Chemical senses. 19. 359-64. 10.1093/chemse/19.4.359.

Abstract: Beside olfactory or trigeminal stimulation of chemosensory receptor-cells some results in published literature suggest that fragrances show a direct effect on the brain. The effect of the fragrance 1,8-cineol, which was described in literature as ‘stimulating’, on regional and global cerebral blood flow (rCBF and gCBF) in the human brain after prolonged inhalation was investigated. The results show an increase of global-CBF without preference to primary or secondary olfactory centres after an inhalation-time of 20 minutes.

Stimpfl, Thomas & Nasel, B & Nasel, Christian & Binder, R & Vycudilik, W & Buchbauer, G. (1995). Concentration of 1,8-cineol in Human Blood During Prolonged Inhalation. Chemical senses. 20. 349-50. 10.1093/chemse/20.3.349.

Schnaubelt, K. (2002). Biology of Essential Oils. San Rafael, CA: Terra Linda Scent.

During the past seven years, I have vertically integrated a 1,200 acre farm in Colorado where we do everything on a from seed to sale basis, growing hemp organically with no chemical additives, weed or insect control. I have focused on field and greenhouse production, feminized seed, genetics, CBD extraction from the hemp flower, distillation, product formulation and labeling, and retail sales, as well as R&D.

On the extraction side, I have a patent pending on my layered extraction process and also extraction-facility design, which is a self-contained laboratory. Originally, I designed 6 different facility production capacities. However, due to the advent of new equipment, I have narrowed that to a 2,000 lb/day flower processing capacity and a 4,000 lb/day facility; the latter can be increased to 16,000 lbs/day. Within the process, I tossed everything aside and started from scratch. The end result was achieving an extraction level of 98% plus and generally 99%. This means that I can extract the flower and leave less than 1% of CBD, the essential oil, in the residual flower. As a matter of fact, the last few runs had 0% CBD remaining in the original flower. Revenue speaking, this will yield approximately $80,000 more per acre that what most extractors are able to achieve and, the 4,000 lb/day unit is capable of grossing a minimum of $45M per year with only a 20-25% operational cost, netting 75%+ of the gross. This is based on a five day work week, one shift per day.

The improvements in processing and facility design I have achieved can be put into a brief synopsis as follows:

1. Patent Pending Proprietary Extraction Process and Facility Design;
2. Less than 1% CBD left in residual, extracted flower (means $80k/ac more revenue returns);
3. Producing 60%+ CBD Content in Crude Oil;
4. Increased Capacity, Up to 2,000 Kg per Day (expandable to 7,250 kg/day);
5. Performance, Layered Extraction Process;
6. Rapid ETOH Displacement;
7. Reduced Chilling Time from 8 hours to 30 min with proprietary ‘super chiller’;
8. 30%-40% Greater Extraction Efficiency; and
9. A Self-Contained Extraction Platform that can Co-Locate with Any Grower.

In addition to the design, I have had proprietary equipment designed to work with the facility capacity that allows cooling to super-critical levels within 20-30 minutes. It’s been a lot of fun. As a result of all of this, I’m building my own facility in Oregon (some pics below). But, again, I apologize for the lack of posts and hope to stay more on top of things moving forward.

Water always seems to be at the bottom of the priority list for many, especially when exercising. You can never have too much of it while exercising intensely, relatively speaking. A reduced water intake thickens the blood and thus, restrains nutrient flow to vital organs and muscles. Insufficient water supplies interfere with temperature regulation, energy production, fat and food metabolism, digestive processes, muscle and joint lubrication, resistance to diseases and glycogen stores. Water should be drunk slowly throughout the day and should be as cool as possible. Water that is very cold, such as that with crushed ice or near freezing, is more refreshing and will tempt you to drink it rather than soda, coffee, or other drinks that are considered diuretics, which dehydrate the body causing frequent urination.

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Those who exercise vigorously generate more body heat. To maintain the body’s ability to regulate its internal temperature and keep cool, water is necessary. Unless the heat that is built up is quickly dissipated, heat exhaustion and even heat stroke can ensue. Almost all heat lost by the body is through evaporation of sweat from the skin. In prolonged exercises, this loss can range from 2 to 3 cups of water per hour, depending on climate. If you are in a climate that has greater than 75 percent humidity, sweat loss becomes inefficient.

Let’s look at some basic statistics. A suited football player in hot weather can lose 2 percent of body weight in 30 minutes. For the average size player, this would amount to about 4 pounds of fluid or 2 cups of water! A marathon runner can lose 6 percent to 10 percent of body weight during a race. Martial artists in competition have lost between 2 percent to 5 percent during competition events and about 3 percent during basic exercise days. A golfer on a hot summer day may lose 1 percent to 4 percent during an 18-hole game. During exercise, look for signs of water loss: profuse sweating, headache, dizziness, nausea, vomiting, muscle weakness, flushed skin, and other characteristics. Look for rapid body weight loss (3 percent or more) and replenish fluids on a regular basis. Fluid intake during exercise should compensate for water loss anticipated.

Tip: When exercising anticipate how much water you will need, put this amount in a water bottle, and drink it throughout your workout so that the end of your exercise period finishes the water. Add ice if you can.

Two Ways to Determine Water Needs

There a couple of easy ways to determine how much water you need during or after your exercise.

Method I:

If you have no experience, try this: (1) For exercise times lasting 60 to 90 minutes, drink fluid freely until about 2 hours before your exercise, this includes any type beverage except alcohol, caffeine, or high sugar drinks (these cause dehydration). (2) Twenty to thirty minutes prior to your exercise, drink 1 to 2 cups of fluids. These extra fluids will replace what you may lose. (3) If you have begun your exercise, which will last longer than 30 minutes, consume about ½ to 1 cup of fluids each 20 minutes—about 4 cups per hour. Do not wait until you feel thirsty, especially on very hot days! (4) After your exercise program or competition, drink about 2 cups of fluid for each pound of body weight loss.

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For most activities, I recommend the coolest water you can get rather than carbohydrate drinks such as Gatorade. These should be reserved for very high intensity, long duration events, i.e., soccer, football, marathon, and so on. The key is not to drink too much or too little water during your exercise time. Experiment for best individual results. At the end of your exercise program, drink about 50 to 100 grams of carbohydrates from a sport drink or fruit juice. As an example, Gatorade has 14 grams of carbs per 8-ounce glass whereas grape juice has 32 grams. This will ensure replacement of necessary electrolytes that have been lost. If you work out all day, as in a golf event, or when you train more than once per day, i.e., strength in the morning, golf in the afternoon, electrolyte replacement is very important.

Tip: Drink 4 ounces of purple grape juice (16 grams of carbs) about 30 minutes prior to exercise.

Method II:

This method is for those who like to be more precise. Go to the gym and perform your favorite exercise(s) for 30 minutes. Weigh yourself before and after the 30-minute period. Any weight lost should be the amount of water you need to drink to replenish water that was lost. For every pound of weight lost, you should drink 2 cups of water to restore the weight. Replacing more than 20 to 75 percent of sweat loss during any exercise may be uncomfortable. The important point is to keep track of your individual needs and replenish as necessary. Once you have an idea of what you need through exploring the process, you will know what is required and it will become a good habit.

Water Types

There are different types of water that can be consumed. This does not include coffee, tea, juices, soda pop, etc.; consumption of these products increases water requirements. The best type of water is filtered water. Filtered water is pure and does not contain the contaminants that tap waters do. Tap water has been shown to contain chloroform, which is linked to cancer. Tap water also contains unnecessary metals and minerals. The only answer for outstanding performance is pure water. Home purification or bottled water will serve this purpose, although realistically, most of us will continue to drink normal tap water. You should also know that in many instances, scientific research has shown that tap water is purer than most bottled water.

Along with water there are other items you should consider:

Vitamins and Minerals

Foods deficient in minerals and essential vitamins are prevalent on the grocery shelves; be sure to read the label for nutritional content. Many have been fooled into thinking they are eating healthy food, when in fact, they may not be. To combat this problem, a good multivitamin, multi mineral/nutrient supplement must be taken daily. Without both supplements, deficiencies plague the body and eventually can lead to illness or injury.

Physiological Dynamics

Physiological dynamics refers to the amount of time a nutritional plan takes to obtain and achieve visible results, i.e., that your cells, tissues, organs, etc. totally recover. The amount of time for personal physiological dynamics is highly variable among individuals; you should allow at least six months for proper results, i.e., to ‘see’ a difference. This is the shortest nutritional plan you should consider and is also precisely why fad diets fail.

Treat Yourself

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Water is a big part of nutrition, more than you realize. However, while nutrition is very important, it must be tapered with realism. Once in a while, treat yourself to pizza, ice cream, candy bar, chips, etc. Whatever your favorite snack may be, it is okay to have it, just not too often. For those trying to lose weight, eating treats should be further apart (once per week) and then, opt for lower sugar and lower fat treats. If you are a competitive athlete, avoid sweets and treats during competition.

For many, nutrition will be the difference between great achievement and failure, i.e., the gain or loss of either lean muscle mass or fat or both. The concepts discussed in this chapter encompass the very basics of nutrition, but are scientifically sound. Once the basics have been adequately learned, additional tidbits of knowledge are easily added and retained in memory. There is much more to discover about nutrition that is beyond the scope of this book, so do not get frustrated with all the little details. Nutrition is another tool to health and longevity. The key is to find the proper balance between exercise and nutrition. To help with this key, I will again summarize the eight essential keys of nutrition. Although water is listed as number six, it becomes number one when working out. These keys should be followed each day and include:

1) Biochemical Individuality—we are all unique
2) RDA’s (very active people need more)
3) No junk food (prepare your own meals whenever possible)
4) Eat 5-6 small meals per day
5) Carbohydrates, Proteins, and Fat (eat adequate amounts of each—watch portion size)
6) Water supply (drink enough—make it cold to quench thirst)
7) Vitamin and Mineral Supplements (eat proper amounts)
8) Physiological dynamics (pursue your nutritional plan for 6 months to determine best results)

By following these eight keys to nutrition, you will build a lean, quick, strong and more importantly, a healthy body that will serve you for years and allow you to remain active and enjoy life more fully. Adjust caloric intake to your exercise program and daily activities. Take the time now to design a plan for your individual needs (begin with the menus and workouts in chapter 4). You control your own nutritional destiny—become your own nutrition expert!

Tip: If you’re over 40 years of age, help your heart by consuming about two tablets of 81 mg, low-dose aspirin just prior to bedtime, which has been shown to lower blood pressure. Drink 4 ounces of water, consume the aspirin and then, drink another 4 ounces of water after to avoid potential stomach irritation. If you have a history of stomach ulcers, bleeding disorder, etc., consult with your doctor first.

From the want-to-be athlete to the common fitness buff to the professional athlete, many find it difficult to resist the seductive messages that promise leaner bodies, bigger muscles and better stamina from the contents of a bottle or pill. Look at any fitness magazine and you’ll see what I mean.

Sales of some supplements received a huge boost beginning years back in 1998 when reporters revealed that baseball player Mark McGwire used the controversial muscle-building substances androstenedione and creatine during his successful bid to break Roger Maris home run record. Despite the outcome, that boost has stayed.

For those craving the miracle cure for large muscles and a lean body, McGwire’s powerful swing and bulging biceps were proof that performance-enhancing substances work. According to the Nutrition Business Journal that provides market research for the dietary supplement industry, U.S. sales of pills, powders, bars and beverages promoted to boost athletic performance reached $1.26 billion in 1997 to $26.4 billion in 2015 in the U.S. and is expected to reach $278 billion globally by 2024.

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Was it practice or pills?
McGwire’s swing had more to do with his finely honed eye-hand coordination than popping a pill or a super-drink, according to Edward R. Laskowski, M.D., co-director of the Sports Medicine Center at Mayo Clinic, Rochester, Minn. As in many sports, finesse counts for more than sheer strength. After all, you don’t see many hard-core bodybuilders in speed sports. The simple reason is that the training for one is not conducive to competitive skills in the other. So, strength is not all its cracked up to be in some areas.

The danger is that young athletes and others emulated McGwire and began to use substances of questionable value in a bid to gain a competitive edge or to feel better about themselves; almost 20 years later that trend has not only continued, but has grown. However, this has always been a common problem in sports of all kinds. The athlete is always looking for an edge.

Rather than relying on a pill, we would stress the development of strength, skill, and athletic performance. Lets look at two of the most common supplements in use today.

For a little history, Androstenedione was developed by East German researchers who began using it in the 1970s in an attempt to boost the performance of Olympic swimmers and other athletes. Andro was introduced commercially in the United States in the mid-1990s. Marketers widely claim that a 100-milligram dose of androstenedione increases the male hormone testosterone by up to 300 percent. The increase, according to marketers, lasts for about 3 hours. Androstenedione is a precursor hormone in the production of testosterone. Most of the testosterone in men is produced by the testes; it is responsible for facial hair, a lower voice, bigger muscles and other male characteristics.

Testosterone also is produced in both men and women by the glands located atop each kidney called the adrenal glands. The adrenals, like the testicles, are part of the endocrine system, which secrete hormones directly into the bloodstream. Testosterone and other hormones are governed by a feedback system in the body that stimulates the production of a specific hormone when levels fall too low. The same system reduces production when optimal levels are reached. Proponents vehemently argue that the body directly converts andro to testosterone.

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An elevated level of the male hormone allows athletes to train harder and recover more quickly. Quite simply, there is very little documented research to back claims made by these people. However, androstenedione is naturally found in meat and some plants. Consequently, the pills and capsules on the market deliver it in a concentrated form that may carry unwanted consequences. As an example, labels of many andro products warn that it should not be used by women, anyone under 18 years old, or people suffering from various medical conditions, including diabetes, heart disease, psychological disorders and prostate hypertrophy.

The Association of Professional Team Physicians, composed of team doctors from professional sports teams, recommended that androstenedione be banned from all competitive sports. And, so it was; it was banned in 2005 by listing it as a schedule III controlled substance (it was labeled as an anabolic steroid). According to the group, andro has a chemical structure like that of an anabolic steroid a usually synthetic drug that functions like testosterone. The governing bodies of virtually all competitive sports ban anabolic steroids. The ban supported this, but still, some athletes use it, which is at their own risk.

The experience of these professionals has raised concerns about serious health risks and an “unfair advantage” in competition – a hot topic that has virtually plagued sports since almost the first Olympic games. Medical professionals also warn of potential complications such as acne, breast enlargement, liver and heart problems, and personality disorders resulting from andro use.

The question must be asked, “are the potential benefits worth the ensuing health risk?” Let’s look at some common supplements.

Creatine monohydrate is a compound produced by the body that helps release energy in muscles. Creatine is the most studied of all of the nutritional supplements, and the only one to have scientific research support some of its claims. Unlike androstenedione, scientific research indicates that creatine can boost short-term bursts of power. It is still in wide use today.

“Most of the research points to improvements in short term power activities like improving maximum-weight bench press or increasing speed during cycling sprints of very short duration,” says Dr. Laskowski. Other studies have shown an increase in lean muscle mass with creatine. The result of all this is the hype of creatine producing steroid-like effects without the side effects.

Creatine helps muscles make and circulate more adenosine triphosphate (ATP), the fuel the body uses for quick, explosive activity of short duration like weightlifting or sprinting. Creatine also reduces energy waste products. As a result, it’s purported to enhance performance and decrease fatigue.

A normal liver makes about 2 grams of creatine each day. However, creatine also is readily available from meat in your diet. Creatine levels are relatively easily maintained, and muscles can store creatine. The kidneys remove excess levels of the substance, which casts some doubt on whether creatine supplements are of any value to someone who already has a high muscle creatine content.

There also are serious questions concerning long-term use of creatine.
A primary concern is that when such supplements are used, the body will sometimes cease production of that product due to artificially high concentrations. Whether the kidneys can process that much creatine for a number of years is a prime worry, especially in young athletes. The amount of creatine that people take also varies significantly with many having the attitude that, “if a little is good more is better.” And, creatine occurs naturally in foods thus, no one knows what a supplemental dose will do over a long period of time, regardless of age.

In addition, creatine tends to draw water away from the body into muscle cells, which can lead to serious dehydration. Those using creatine should make sure they drink plenty of water or other fluids. A few years ago, 3 wrestlers died of dehydration-related kidney complications. While not directly linked with creatine use, all of the wrestlers were taking the product. On a lesser scale, there are many anecdotal reports of increased muscle cramping while taking creatine.

One of the main problems with these and other supplements is that they are not FDA regulated and thus, purity is not guaranteed. As a result, harmful binding and other filler agents may be present that can be a long- or short-term health risk, especially for those with medical conditions. This is even more likely if you get such a product manufactured in China where safety protocols are lax to say the least.

Despite the testimonials to muscle size and strength, there is no evidence that andro, creatine, or any other substance enhances athletic performances over what could be attained by persistent practice, sport-specific training, and proper nutrition. This would require considerable research expense and time. The link could be there, but there is no way to say this for certain.

Driving a gold ball for 330 yards certainly requires a lot more than being able to lift 20 extra pounds one more time. There’s speed, agility, reflexes, and technique. In the opinion of many professionals, no amount of drug or other supplement can substitute for these skills. As an example observe Tiger Woods; during his early years he was not the strongest or largest golfer on tour, but he had one of the longest drives and a near perfect short game. In other words he could drive and putt, while many golfers are stronger at one than the other. And, there’s one small other thing Tiger had in his hey day, a skill and athletic ability that surpasses those who are stronger and larger. The same is true of athletes in other sports today. Consequently, there’s absolutely no data that any performance-enhancing substances can improve hard earned skills.

As a word of caution, if you are using these type supplements, you should at least cycle completely off of them once every 12 weeks for at least 2 weeks of abstinence.

The following tips are proven to be successful through weight-loss research. If you follow these tips, you have a great chance of reducing your weight and being more healthy.

Personal Eating Habits

1. Limit both calories and fat
• Eat a low-calorie diet. How many calories should you eat. Choose the weight you wish to be and multiply it by 10 then, add 200. For example, Joe wants to weigh 150 pounds so, 150 x 10 + 200 = 1700 calories. This amount is based on a day with no exercise. If you exercise, you’ll need to determine how many calories you might burn and add that amount to the above.
• Keep your fat intake below 30% of your total calories. A good ratio of fats:proteins:carbs for a healthy diet is 25% fat, 25% protein, and 50% complex carbohydrates that lean heavily toward green, leafy vegetables.

2. Meal Frequency – eat 6 small meals a day and start with breakfast
Dr. Tindall has taught meal frequency to professional and collegiate athletes for years, long before it became popular in lay magazines. Treat your body like a fine-tuned race car. Give it gas when it needs it most, i.e., hills, corners, and straight-a-ways. You do this by keeping your meals in the following basic order, which is based on about a 2,000 calorie per day diet (adjust for yourself).
• Breakfast (400 calories) – the most important meal of the day because is increases your metabolism.
• Morning Snack (200 calories)
• Lunch (500 calories)
• Afternoon Snack (250 calories)
• Dinner (500 calories)
• Pre-bed Snack (150 calories)
Cereal (hot or cold) and fruit is a common breakfast among weight watchers. Also, for more detailed instructions and menus, consult one of Dr. Tindall’s books, either 90 Days to a New You: Total Body Makeover or Nutrition Made Simple, both of which give detailed steps on the above process.

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3. Track your calories
Do not count every calorie, but initially, be aware of how many calories you are consuming. Once you’ve done it for a week or so, you will have a basic understanding of the process. You can also write this in your journal.

4. Eat consistently
Stick to your basic nutritional habits, if they are good ones, throughout the year. Some days you may overeat a little and some days you will under eat. Just remember this is long term and it will balance itself out. If you do so, you’ll be about twice as likely to maintain your weight goals. The biggest problems are to avoid splurging too much on the weekend and also holidays. When you feel full, stop eating!

5. Limit Fast Food and Restaurant Meals
The average intake of calories in the U.S. is twice as many as a person needs each day. A large part of this is eating out, whether in a drive through or sit down. Let’s look at an example. If you have a McDonald’s quarter-pounder with French fries and a coke, you have just had 790 calories. Put in perspective, a 5’ 2” female should weigh about 110 pounds and have an average calorie need of about 1300 calories per day. If she ate the above meal, she would have consumed 60% of her daily calories in one meal. This promotes both overeating and significant weight gain when done daily.

Exercise habits

6. Exercise 60 minutes a day
Dr. Tindall has answered this question often. People always ask “How many hours do I need to exercise each day to have the kind of body I want?” Assuming you’re not a competitive body builder or other competitive athlete, you need to exercise 5 hours per week. The most common exercise is actually walking so, walk fast.

7. Burn 520 calories per workout day
Choose exercises that will help you burn at least 500 calories per hour of activity. Speed-strength, martial arts, boxing, full-body activities, Cross Fit, etc. are all exercises that will help you burn lots of calories. Basic walking, biking, treadmill, etc. will generally burn much less. Lift weights and work the back, chest, and legs – the big muscle groups for the most amount of calorie burn in the shortest amount of time.
Other habits

8. Keep Track
You will want to weigh yourself about once per week – that is sufficient. Don’t be a scale watcher and do it every day, but consistently on a weekly basis. This will let you know where you are and also put a mild pressure on you to maintain. In other words, you’ll catch small weight gains before it gets to be overwhelming.

9. Forget TV – Choose a Hobby
The average child in the U.S. watches 40 hours of TV per week; the average adult watches 35 hours per week. Research has shown that people who watch TV less than 10 hours per week burn about 600 calories more than those who watch more than 10 hours of TV. So, what excuse do you have when you tell me you do not have time to exercise, but you watch 10 or more hours of TV per week? There is no excuse!

10. Never Quit
In the Speed-Strength Conditioning Department at the University of Colorado, Doc Kreis has the players wear shirts that said “Winner’s never Quit; Quitter’s never win!” It was the mantra of the team. Never give up – always be persistent. We all have set backs whether by injury, traveling, family issues, etc., but just keep going! If you never give up, you never fail.

This article is an excerpt from Dr. Tindall’s book, Nutrition Made Simple.

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As with every other aspect of nutrition, one will hear so much about carbohydrates. From some sources, you will hear they are bad for you thus, consume minimal carbs in your diet. From others, you will come to learn that carbs are very healthy and to have lots of them. The fact is, carbs come in all kinds of foods from breads to pastas to veggies to simple sugars. As you’ll read below from this book excerpt, carbohydrates are a necessary part of the diet. We have added some additional tips in italics within the text.

What Portion of Carbohydrates Should I Use in My Diet? (45 to 55 percent)
Your diet should be high in complex carbohydrates rather than fat. Complex does not mean donuts, candy, soda, or similar foods. Starches such as grains, brown pastas, fruit, and vegetables should be emphasized. The average person should consume about 45-55 percent carbohydrates in his or her overall nutritional plan as a percent of the total daily caloric intake. Some individuals can consume up to 65 percent due to physical activity. [Of course, if you are planning for a competition in bodybuilding, your will wean carbohydrates down significantly as you approach competition day.]

While carbohydrates provide energy (4 calories per gram), the important point is what kind of carbohydrate to use in your menu plan. There are essentially three different types of carbohydrates:
(1) monosaccharide’s (glucose and fructose from fruits);
(2) disaccharides (table sugar); and
(3) polysaccharides (legumes, grains, nuts, and vegetables).

If you eat too much mono- or disaccharides at one time, the body’s insulin levels are spiked (increased) far greater than normal, resulting in a “crash” or drowsiness. I will discuss this in greater detail later in the “Glycemic Index” section. By eating complex carbohydrates throughout the day (polysaccharides), insulin levels are maintained and controlled, resulting in more sustained energy and increased ability to lose weight. Also, too much of any kind of carbohydrate results in fat storage, so it is necessary to eat complex carbohydrates in small amounts throughout the day for a specific total based on body weight (see table 2.5). It should be noted here that no RDA has yet been determined for carbohydrates, but based upon scientific research, I will offer some guidelines as to the amounts that should be eaten based on your activity level. Remember that 1 gram of carbs is equal to 4 calories.

Table 2.5. Carbohydrate Index – Requirements per day (grams).

Body Weight (lbs)	Training (hours per day)
	2	3	4	5	6	7
	Carbohydrate Requirements (grams per day)
88	200	300	400	500	600	700
110	300	400	500	600	700	800
132	400	500	600	700	800	900
154	500	600	700	800	900	1000
176	600	700	800	900	1000	1100
198	700	800	900	1000	1100	1200
220	800	900	1000	1100	1200	1300
242	900	1000	1100	1200	1300	1400
264	1000	1100	1200	1300	1400	1500

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Through digestion, carbohydrates are broken down into fructose, glucose, and galactose. These forms enter the intestinal cells, are transported by the portal vein to the liver, which then transforms them into glucose and releases them into the bloodstream. The primary function of glucose is to supply the body with energy. Certain tissues, such as red blood cells, can use only glucose and other simple carbohydrate forms for energy. Most parts of the brain also obtain energy only from simple carbohydrates unless the body contains almost none. This is a primary defect of limiting macronutrients, specifically carbohydrates such as in the Atkins diet. When the brain cannot obtain energy from glucose, it uses partial breakdown products of fat, called ketones, for energy.

Consequently, when you do not eat enough carbohydrates, fats don’t break down completely during metabolism, i.e., fat metabolism is hampered without the presence of adequate carbohydrates, hence the saying “fat burns in a carbohydrate flame” among nutritionists. When this happens, it is called ketosis and it disturbs the body’s normal acid-base balance, which leads to other health problems. A minimum of 50 to 100 grams of carbohydrates per day will ensure complete metabolism of fats, or that ketosis will be prevented. Too many carbohydrates will prevent metabolism (burning) of stored fats.

Tip: About 8 grams of carbohydrates are required to adequately burn 1 gram of fat.

As an example of the carbohydrate requirements listed in table 2.5, suppose an individual that weighs 176 pounds works out for one hour at golf, 1.5 hours lifting and 2.5 hours of golf technique work; a total of 5 hours. What are the carbohydrate requirements for this person? Simply read down the table to find the weight and across to find the number of hours’ exercise; the carbohydrate requirement is 900 grams. If an individual’s weight is between those listed, simply add, or subtract 50 grams of carbohydrates to or from the listed requirements. For example, suppose a person weighed 125 pounds or 155 pounds, the carbohydrate requirement would be 650 and 850 grams respectively. If intensity during exercise is lower, decrease this amount further.

Carbohydrate Fuel Use
Have you ever wondered why you get muscle burn? It’s caused by lactic acid build up. Why? When carbohydrates, i.e., the glucose manufactured in the body by their ingestion, break down into three carbon compounds, they follow one of two main routes depending on the amount of oxygen present in the muscle. When oxygen supply is limited in anaerobic conditions the three-carbon compounds accumulate in the muscle and is converted to lactic acid; no further ATP is directly formed. Activities that make this occur are sprinting and other short duration, high intensity exercises like weight lifting. The conversion of glucose to lactic acid is termed anaerobic glycolysis.

Carbohydrate is the only fuel that can be used for this—during the exercise, not afterward. If plenty of oxygen is available to the muscle, we have aerobic conditions; the exercises in this category would be of low to moderate intensity such as jogging or long-distance running or swimming.

Carbohydrate Timing
Because you may work out quite often, compete in half marathons and perform other types of competitive events or may wish to, such as a friend of mine who ran her first marathon last year, the timing of carbohydrates, regarding when to eat them, can be important. There are three periods when the timing of carbohydrate intake is essential for the best results in physical activities—pre-workout, workout, and post-workout carbohydrates. First, in the pre-workout meal, you should consume about 100 grams of complex carbohydrates. This should occur about 3 hours prior to the workout. Second, during the workout, drink a 5-10 percent carbohydrate beverage between sets. Third, consume a carbohydrate drink of some kind with glucose and fructose (about 22.5 grams) immediately following the workout. By following these three simple steps, you can keep your energy level up for exercise demands and cut recovery time in half because your muscles are kept filled with glycogen, which is converted into ATP. For the competitors among you, Appendix 1 discusses carbohydrate (‘carb’) loading.

Simple carbohydrates are used mainly during exercise and directly following exercise. The insulin spike is not obtained because of the depleted muscles and the need by the muscles for carbohydrates. The use of complex carbohydrates directly after a workout will reduce recovery time compared to the use of simple carbohydrates (see table 2.5 for requirements).

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2.12 Glycemic Index
The glycemic index is important in a diet. This index refers to the rate at which carbohydrates are broken down into glucose and released into the bloodstream. Think of your cells as tiny gas tanks; the gas in your cells is glucose. As an example, a simple sugar is broken down fast and causes a burst of energy for a short period. Also, carbohydrates that are not used are stored as fat somewhere on the body. In comparison, complex carbohydrates with a low glycemic index break down and release energy very slowly, causing a sustained energy level for longer periods without fat storage occurring. Therefore you should eliminate excess sugars from your diet. A soft drink is okay occasionally, but not several cans of soda or beer per day! Some of the foods that should be avoided and some that should be eaten are listed in table 2.7. [This table is available in the book, but not listed here due to a variety of factors.]

Why is the Glycemic Index Important?
The primary source of weight gain, other than lack of exercise, is sugar intake at the wrong time, and in too large a quantity. Yes, that cola, ice cream, or large plate of pasta you may be eating right now. Not all sugar is bad, but it should be eaten in moderation. Let’s explain it in lay terms. Because of the effects of sugar and other forms of carbohydrates on blood-sugar levels, we shall refer to insulin for illustration of this concept, which is a hormone produced by the beta cells of the pancreas, as the insulin level. This is because of the general appearance of the blood sugar level as it rises and falls in response to sugar intake and insulin release has a cyclic appearance.

Insulin increases the synthesis of glycogen in the liver and the movement of glucose from the bloodstream into body cells.
How is blood sugar level controlled? The pancreas works with the liver to perform this task. When you begin eating, the pancreas releases small amounts of insulin. When a lot of glucose (sugar in lay terms) enters the bloodstream, the pancreas releases more insulin. This insulin stimulates the liver to synthesize glycogen, the storage form of glucose, i.e., your ‘cell sugar’ in the body, and stimulates adipose (fat) cells, muscle cells, and other cells to increase glucose uptake. By triggering both glucose storage in the liver and glucose movement from the bloodstream into various types of cells, insulin keeps glucose from rising too high in the blood. If you have diabetes you understand how critical and important this is.

Bear with me as I attempt to explain the insulin level and glucagon secretion in lay terms. The insulin level is a representative norm for a diabetic or healthy individual who doesn’t eat too much sugar or large portions of carbohydrates at one time. Insulin levels typically fluctuate a little; this is often referred to as your blood-sugar level. By keeping these levels steady, it is almost impossible to gain weight or put fat on the body! And, you can do this if you don’t over eat carbohydrates and indulge in too many sweets.

Tip: Limit yourself to no more than 35 grams of carbohydrates per serving then, you can keep from spiking your insulin level.

Glucagon secretion, what is commonly referred to as the Glucagon Cycle and is the cycle in your body that is responsible for burning or metabolizing fat already stored on your body. Glucagon is a hormone made by the pancreas that stimulates the breakdown of glycogen in the liver into glucose, which increases blood glucose. When the correct types of food are eaten in combination, it works with insulin levels and both are in normal parameters to help you maintain a strong, healthy body that has less fat on it.

What happens when you eat a large portion of complex carbohydrates such as bread or pasta, or simple carbohydrates such as a coke, candy bar, or ice cream? The result is a spiked insulin level. For example, drinking a regular coke creates a spiked insulin level for about 2-4 hours or more, depending on the amount of carbohydrate or sugar intake. The effect can become more pronounced for persons 35 years old and older. Also, increased amounts of sugar usage will increase cholesterol in the blood. When the insulin level begins to fall, you will notice the ‘crash’ that is typically exhibited as drowsiness or sluggishness. You know, you’ve experienced it, that early morning crash you got from eating that cinnamon roll, donut, or sugar frosted corn flakes!

Eating large amounts of sugar or carbohydrates causes a double whammy. It will spike the insulin level and also cause an immediate depression of your fat burning metabolism, which makes it impossible, during the period of the spiked cycle, for your body to burn or metabolize stored fat. Thus, you’ll end up gaining unwanted pounds. Also, the intake of alcohol, since it is high in sugar, is even more exacerbated because the alcohol serves as the body’s immediate energy source leaving the sugar to be stored as fat as well.
Again, I am not implying that you cannot eat sugar. It’s okay to celebrate the birthday or have a nice dessert once or twice a week. But, if you’re drinking 3 to 5 cans of soda per day, reduce it to one can or so every 2 to 3 days [or further apart]. Besides, these kinds of foods have minimal nutritional value and do little for your overall health when eaten in larger portions, which is in addition to the effects discussed here. Use sugar as a reward for hard work. It is very appropriate to drink something such as grape juice (4 to 8 ounces), about 20 to 30 minutes prior to your workout. For those who wish a more detailed, technical description of this process, it is included, along with graphs for a visual effect in Appendix 2.

Tip: Eat complex carbohydrates in smaller meals throughout the day. This will lessen the chance of a spiked insulin level and allow more of your food and stored fat to be burned as energy, giving you the healthy body you desire and keep your insulin level down.

Now, you have a better understanding about why carbohydrates are an essential part of your diet. Go workout, have fun, and enjoy your new knowledge.

1. Drink Water

We have all heard the adage to drink 8 glasses of water (8 ounces each) per day. But, how many of us really do it? Water is the most essential component of life, whether for building bodies or nations. As an example, the muscles that move our body are 75% water, our blood plasma is 82% water, our lungs are 90% water, our brain is 76% water, and our bones are 25% water. This illustrates the importance of water for the body. Water is the cellular foundation of our body. And all too often, while we think we are hungry, we are just thirsty. For example, it’s 9:30 am on a typical day in your life – how much water have you drank today? The average person hasn’t drunk any water by this time, but has had 2-3 cups of coffee. Your day is already beginning in a water deficit. Would it surprise you to know that about 80% of people, maybe even you, are suffering from chronic dehydration.

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Chronic dehydration can often be the underlying contributing cause of pain, chronic pain, and nearly all the degenerative diseases that plague our times – heartburn, arthritis, colitis, cholesterol, and cancer. They all can be prevented by increasing water intake on a regular basis. Along with good nutrition, almost 95% of the illnesses that plague us as people can be mostly overcome. We generally need in excess of four pints of water each day, which is used by the body for digestion, detoxifying cells, watering the lungs, keeping the body alkalized, and many other processes by the liver and other organs.

What should we do? To rehabilitate our bodies from chronic dehydration, you need 2-3 liters of water each day. This water should be as cold as you can get it and preferably filtered to be rid of chlorine and other contaminants. Did you know that water treatment plants only treat for bacteria and other harmful, naturally occurring parameters. They do not treat for contaminants in the water related to agriculture, pharmaceuticals, and many others. A growing problem is what scientists call emerging contaminants that get into drinking water due to human excretions of drugs, caffeine, and all the other substances we take into our bodies. What is not used passes through and ends up in the water supply. Thus, filter your water so it is as healthy as it can be for you.

2. Breathe

When a martial artist throws a great kick or punch, it is generally accompanied by an expulsion of air from the lungs for great striking force. Yet, most people are unaware of their continuous breathing unless they are having trouble doing so due to a cold or other ailment. Breathing oxygenates the body (this helps with digestion), expels toxins, and livens the tissues, as well as helps us to process our emotions. For example, have you noticed how much more you breathe when you are angry or how much softer you breathe when you’re relaxed and happy? Your breathing rate will change in relation to the state of your emotions. Stretching, martial arts, Tai-Chi and yoga are not just done for a for a good workout, but all help the body in breathing as they are for all intents and purposes, breathing exercises. Breathing through the mouth is detrimental – it lets in airborne contaminants, but also ages the body prematurely. Breathing through the nose accesses the lower lobes of the lungs and thus, activates anti-stress hormones.

3. Exercise Daily

Face it, in the current age of technology, many, both old and young, have become couch potatoes. Thus, you need to exercise/move every day – make it a priority. You do not need to perform a full-blown workout, but stay active. You can go to the gym, swim, bike, yoga, tai chi, do a 30-minute walk after during lunch or after dinner and so many other things, such as sit up and pushups and more. By being on the go and moving, we keep our lungs and cardiovascular system healthy. The more we challenge our body, the fitter it gets. Perhaps not like a pro bodybuilder, but more capable of doing physical things without tiring. As we exercise, whether it be gentle walks or high-intensity, our lymph system is cleaned and we naturally excrete toxins that helps relieve aches and pains. Make it a habit – 20 to 30 minutes each day, more if you can.

4. Eat More Fat

Do not make fat a dirty word. Fat is necessary for correct physiological functioning of the body. Our body may be mostly water, but it is also composed of necessary fat, especially the brain. And, correct brain functioning requires fat. This doesn’t mean to go out and gorge down French fries and fried chicken, but you need to obtain fats such as Omega-3 and saturated fats from your diet. Losing weight also requires fat – fat burns in a carbohydrate flames, but that’s another story. Too much fat is not a good thing, but even saturated fat plays a major role. For example, in moderation, saturated does not contribute to heart disease, instead, it plays a key role in cardiovascular health. Likewise, loss of sufficient saturated fatty acids in white blood cells damages their ability to recognize and destroy foreign invaders such as viruses, parasites, and bacteria. And, fat is also required for calcium to be effectively incorporated into bone. There are specific saturated fats, such as those found in butter or coconut oil, that function as messengers in the body that directly influence your metabolism and the release of insulin. Including saturated fatty acids in our diet, we greatly diminish the stress reactions in the body, whereas polyunsaturated fatty acids amplify them. Dr. Mary Enig suggests that about half the fats in your diet be saturated. Also, the right fats in your diet can also help burn unwanted body fat, as well as helping to fight inflammation.

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5. Sleep

Doctors have generally recommended that you sleep at least 8 hours per night. However, most of us do not and most of us are sleep deprived. Like water, sleep is a necessary part of good health and a tired body is much more susceptible to colds, flus, and other ailments. You think better, digest food better, perform under stress better and rid yourself of it better when you get the right amount of sleep. Your overall sense of wellbeing improves with adequate sleep, instead of when you are tired and grumpy. With adequate sleep, the body can repair itself and rejuvenate much more quickly, whereas sleep deprivation can lead to hypertension, a propensity for diabetes and or obesity, as well as other health problems.

6. Eat Your Vegetables

Green, leafy vegetables provide vitamins, folic acid, minerals, fiber, and other nutrients that are needed by the body. The more you eat the better; best of all, most of them are non-fattening. The fact is that most people just do not eat vegetables very often. Think of a rainbow; these colorful plant foods also contain antioxidants, which are responsible for scavenging free radicals, especially vitamins C and E (causing cell damage and aging), aid longevity and youthfulness, and fight cancer. Vegetables help to cleanse the blood, provide clean water to hydrate the body, as well as provide healthy sugars, and they help support the liver, regulate cholesterol levels, and promote healthy elimination. And, they taste great. Why not start today, by putting a rainbow on your plate in the form of a good salad or have at least two types of vegetables with each meal.

7. Seek Nature

Most people live indoors and do not get outdoors as often as we should. We work all day, go home to dinner, often in the dark, and collapse on the sofa from the stress of the day. We become so accustomed to being inside that we miss the feeling of being connected to nature or, even trying. Lack of time in the sun means you’re not getting your Vitamin D, which is necessary for many important functions in the body, including constructing our hormones. Being indoors leads to feelings of depression and stress unlike a walk on the beach or outdoors, which provides negative ions that balance our circadian rhythms, slows our heart rate appropriately, and creates a sense of peace and wellbeing. So, next time you go to work, take a short break outside. Sit on a bench and look up into the sky to help relieve stress and open your body to a greater connection with nature. Try a bike ride or hike on the weekends, even if it’s only in a local park. The world of nature is far more inviting and complex than the ones we as people have created – connect with it for a happier, healthier you.

8. Invest in Probiotics

Do you ever get the feeling of being bloated, uncomfortable, or gassy; that your favorite foods now give you heartburn? There is a trend of so-called bad foods such as gluten, dairy, eggs, sugar, fruit and so on that you have removed from your diet because of the negativity associated with them. And still, you have the bloated and related feelings. The reason for this is because the bacteria levels that you normally have within your stomach have reduced to very low levels. When bacteria levels get low, it becomes more difficult absorb healthy foods and, the levels can drop even more. We live in a world that is very dependent on antibiotics that we have trouble with the body keeping balance sometimes. And, a great many buy into hot-nutrition issues. A current one is gluten free. What is gluten? Gluten is a composite of storage proteins termed prolamins and glutelins found in wheat and related grains (this includes barley, rye, oat, and all their species and hybrids such as spelt, khorasan, emmer, einkorn, triticale, and so forth). Gluten has viscoelastic properties, i.e., it gives elasticity to dough, which helps it rise and maintain its shape. Often, gluten gives the final product a chewy texture. However, unless you have Celiac disease you do not need and should not, eat gluten free products. Celiac disease is a problem with digesting gluten (found in foods like bread, crackers, and pasta) that affects the absorption of nutrients. Symptoms include gas and bloating, weight loss, and fatigue. Thus, watch out for the fads that are started and promoted for virtually no reason or because someone heard this or that and have a lot of followers on social media. Good nutrition helps in so many ways. Therefore, eating probiotics foods like kefir and yogurt, kim-chi or sauerkraut or kombucha, are good ways to restore your good bacteria levels. Reducing your stress levels by getting back to nature occasionally helps too.

9. Express Yourself

Your emotions play a key role in health and disease. Specific emotions have a direct effect on our biology. These include anger, grief, fear, fright, sadness, and timidity. Although such ephemeral emotions cannot contribute pathologically, they do constitute are considered healthful emotional aspects of well-balanced people. Allow yourself to feel what you feel so that pent up emotions do not overflow. Keeping them pent up can cause illness and imbalance in the body states – mentally, physically, and spiritually. You be you and be happy; do not buy into group think just because someone thinks it’s cool or wants you to. This will negate who you really are and could potentially cause pent up emotions long-term due to participation in something your really do not think the same way about as the person you are trying to please. This is only one example. Be authentic with yourself – find out who you are and express it. By expressing yourself you free up your conscience and reduce physical stress.

10. Relax through Meditation and Stretching

Meditation, whether done alone or while stretching is one of the oldest, most ancient, and beneficial methods for self-care. It quiets the mind, and aligns your brain waves, which enhances your feeling of being more at ease, more fully present, and deeply rested. Learning to meditate is not solely a religious issue as some suppose, but is practiced by a great many people around the world to calm themselves. Sometimes just closing your eyes and becoming aware of your breath can have a calming influence over the whole mind-body organism. Work on it for short periods, just 10 minutes and, try doing it outside in the park. You will amaze yourself at how calm you can be.

The field of health is very broad and it both an art and a science. To have good health you must be persistent in your pursuit – it’s a journey. These tips are a mere beginning.