How do you know if you’re body needs a little extra help to detox? First of all, you can subjectively look at how your excretory system is functioning.

Check your urination: Your urine should be a pale yellow and you should be drinking enough clean water to urinate every two hours. We generally recommend one quart of clean drinking water, preferably reverse osmosis filtered water, per fifty pounds of body weight not to exceed three quarts.

Bowel Movements: You should be having at least one bowel movement a day which is solid. Vegetables, fruits, beans, and whole grain breads can increase the fiber in your diet to help bulk your stool. Diets unbalanced with high meat and “white food” consumption tend to slow digestion and therefore interfere with efficient excretion.

Signs and symptoms of toxic overload will differ from one body to the next. But here are a few signs that your body may be warning you:

• Feeling tired, sluggish, lethargic
• Trouble with memory,...

“Detoxification” is a naturally occurring process that the body is designed to perform to rid the body of waste products that occur as part of normal metabolism. In addition, it works to rid the body of toxic elements that are inhaled or consumed from the foods we eat and the environment around us. Detox diets have become very popular for many different maladies from cancer to weight loss. There are many different programs, but most of them involve very low caloric intake, with addition of fruits and vegetables, water and supplements. In theory, once “free” of toxins, your body functions better and your metabolism performs more efficiently which may help shed those extra pounds or fight off disease.

The problem herein lies in that many of these diets are not balanced diets and some supplements can force the body to detox too much and too fast. Experts agree that there is no credible science to validate claims that detox diets work. There are no studies...

“Physical pain is a sign something ain’t right.
Mental pain, in my opinion, is the exact same thing.”
Robert Whitaker, Author of Anatomy of an Epidemic and Pulitzer Prize Nominee

Mental and emotional problems can interfere with one’s life in every aspect. Depressive disorders are associated with poor work activity, disrupted sleeping patterns, bad eating habits, and can put a toll on family units and social life. Anxiety and stress have become acceptable diseases of the 21st century, linked to fast lifestyles and demanding jobs. More than 1 in 20 Americans are depressed, according to the most recent statistics from the Centers for Disease Control and Prevention and 20% of adults will suffer from some type of mood disorder that requires treatment over their lifetime (1).

The diagnostic criterion for depression is set forth by the Diagnostic and Statistical Manual of Mental Disorders, 4th edition as follows….
Depressed moods or loss of...

The measure of longevity?

Strength training has been shown to improve bone density, increase energy levels, improve metabolism, increase muscle strength and mass, and maintain stronger more resilient bodies. It’s been shown that seniors who strength train have fewer falls that those who don’t. Included in this article is a basic strength training program and journal for you to keep track of your workouts. Remember, strength training isn’t the only component of your workout routine! It should also include a good flexibility and aerobic training program.

Most of the exercises listed on the journal will need to be performed at a workout facility which requires a gym membership. All workout facilities should have someone to show you how to use the equipment and how to perform these exercises recommended. You can “Google” the name of each exercise and get a general idea of how to do each exercise.

The internet is full of videos and explanations on how to do...

This month we will address the flexibility component in exercise. Your exercise program should consist of 3 components: aerobic, strength training and flexibility. Aerobic exercise consists of any exercise that challenges your cardiovascular system for a sustained period of time. This would include running, jogging, walking, biking, elliptical trainer, etc. Be sure to read our October 2008 Newsletter for more details on Aerobic Exercise.

One of the most over looked parts of a workout program is warm up and flexibility. A warm up that includes stretching should always be performed before your workout. Many people skip their warm up and stretching routine to head straight to their aerobic workout. Next time you think about skipping your warm up ask yourself, “do I take 3 minutes today or 3 months tomorrow?”.

Stretching is VERY important when it comes to injury prevention, balancing muscle groups, improving physical performance, reduction of muscle soreness, and improving...

Summer is coming and it’s the perfect time of the year to rethink your lifestyle habits. Motivation is a hard thing sometimes. Maybe you feel like you’ve “cheated” so many times you’re starting to wonder if you could ever stick with it. Or, maybe you just get in the “rut” of eating the same things all of the time and you get burn out.

Plateau Effect

Just as when exercising, if you are not eating a variety of foods or modifying your routine from time to time, you will experience what is known as the “plateau effect”. The plateau effect is where you seem to hit a stumbling block in your fitness achievements. Maybe you’ve stopped losing weight or can’t seem to build more muscle. Everything just seems to flat line. In the realm of eating, maybe you’re just plain bored.

Summertime is a perfect time to change all of that! The “simple” act of initiating change in your lifestyle is 50% of the battle. The...