Team TrainingProducts in our Program

DailyMaxx

FiberMaxx

C-Maxx

BodyMaxx

Vitamin D3 Spray

All of the products in our program do a double service. They promote hormonal balance and overall good health. Both issues will be covered to broaden your nutritional information base – general health and hormonal balance.

Please note - Our Reading List is and Fiber Score Board are provided at the end of this document.

Nine Planks in the Platform of Hormone Balancing

Dietary Choices Nutritional Supplementation Stress Management Avoidance of Environmental Hormone Disruptors Waste Elimination Water Physical Exercise Rest/Sleep Bio-identical Hormone Supplementation

DIETARY CHOICES

Fat and estrogen are inseparable. Fat cells, more explicitly, are actual factories of estrogen. Circularly, increased body fat tends to raise estrogen levels and the estrogen so produced, by turn, induces even more fat storage on the “hormone/fat merry-go-round.” Around and around you go as rounder and rounder you get!

Diets designed in 40:30:30 ratios of carbohydrates to protein to “good” fats, respectively, are restorative through setting the bodily conditions necessary for balancing the production of hormones and endocrine functions. An excellent book entitled The Formula, written by Gene and Joyce Daoust, elaborates on the subject. (Check your local bookstore for availability.)

In the immediate interest of minimizing exposure to a contaminated food chain, it helps to:

Buy safe, local produce in season; Support organic commercial growers and producers, e.g., fruits, vegetables, meat,

poultry and milk; Wash and peel non-organic fruits and vegetables before consumption; Avoid use of plastic containers in microwave ovens (if you must use microwaves); Use stainless steel water bottles – not plastic. Minimize cling-wrap usage and prevent direct contact between soft plastics and

food products.

About our Supplements and Manufacturing process:

Proper nutrient balance -- just like too little of a nutrient does not provide you any real benefits, too much can potentially do you more harm than good – our supplements are balanced.

Absorbability -- the key to promoting your health is absorbing as much of the nutrient as possible - our supplements optimize absorption.

Competitive relationship with other nutrients -- a complex evaluation is performed to make sure the amounts and types of nutrients work well together to benefit you

Allergenic potential -- careful selection and measurement of the nutrient to investigate potential allergy issues – no wheat, dairy or other potential allergins in our products

Long-term safety – our supplements are intended for long term use as they are derived from whole food.

Some Highlights of our products -

Natural beta-carotene -- healthy vision and immune system support Vitamin C -- promotes tissue growth and repair, and healthy gums Vitamin D3 -- supports heart, bone, vascular and immune system health

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DailyMaxxServing Size: 4 Tablets

Servings per container: 30

Although there are many cross benefits, broadly speaking, we can arrange the ingredients in DailyMaxx into the following categories:

Hormone HealthIndole-3-carbinol - 300 mgDIM (diindolylmethane) - 30 mg

Bone HealthVitamin D (as cholecalciferol) - 1,000 IU –Calcium (as calcium citrate, AquaMin® mineralized seaweed, and phosphate) - 250 mgPhosphorus (as dicalcium phosphate) - 66 mgBoron (as boron chelate) - 375 mcgManganese (as manganese gluconate) - 1.88 mgZinc (as zinc glycinate) - 3 mg

Heart HealthVitamin K2 (as menaquinone-4) - 150 mcgMagnesium (as magnesium oxide) - 95 mg

Vitamin K2 (Menaquinone-7[MK-7]) – 150mcg – Heart HealthOne of the most impressive studies on K2, known as the Rotterdam Study, suggests that subjects with the highest intake of vitamin K2 exhibited the best cardiovascular health. And when a five year follow-up of the population in this study (more than 4,400 elderly subjects) was conducted, they found that those with the highest intakes of vitamin K2 had significantly better cardiovascular health. In my opinion, this is because K2 is so effective at keeping the level of calcium down in your arteries.Don’t be fooled by vitamin K2 supplements—make sure you’re taking 150 mcg daily of MK_7. This is by far the most active, most bioavailable form of vitamin K2. And it’s the most effective form for helping to reduce the level of calcium in your arteries while helping to shuttle calcium to your bones—where it belongs.

OtherVitamin B6 (as pyridoxine HCI) - 375 mcg

Folate (as folic acid) - 400 mcg

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- also called folic acid, is necessary for red blood cell formation and growth. You can get folate by eating green leafy vegetables and liver. Because folate is not stored in the body in large amounts, you need to get a continual supply of this vitamin through diet to maintain normal levels.Symptoms of anemia can cause discomfort. In pregnant women, folate deficiency has been associated with neural tube or spinal defects (such as spina bifida) in the infant.Copper (as copper glycinate) - 375 mcgBiotin - 1 mgBiotin is necessary for cell growth, the production of fatty acids, and the metabolism of fats and amino acids.

Riboflavin - 375 mcg

AntioxidantsCitrus bioflavonoid complex - 30 mgGrape leaf extract - 13 mg

Fruit Blend:Pineapple, apple, blueberry, raspberry, lemon, lime, date fiber, peach, and pear.600 mg

Vegetable Blend:Parsley (leaf), barley, odorless garlic, carrot (root), tomato (fruit), brussel sprout, cauliflower, beet (root), celery (stalk), kale (leaf), spinach (leaf), radish, leek (whole plant), and beet fiber.500 mg

INDOLES

The inclusion of I3C and Dim was the main reason to produce DailyMaxx. Good quality Indoles supplements are still hard today to find.

What are indoles?

Scientists have isolated indole-3-carbinol (I3C) the active ingredient in cruciferous vegetables such as broccoli, cabbage, Brussels sprouts and cauliflower. Experts have known for a long time that cruciferous vegetables are rich in cancer-fighting antioxidants.

But most people don’t eat enough to truly make a difference. And the amount of I3C varies with each crop harvested. Then combine that with the aging

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population’s digestive tract problems and we have to what amounts to not enough I3C available from our diet to help our bodies fight disease.

Indoles and The Hormone Connection:I3C and Estrogen

Estrogens are hormones necessary for various functions including bone maintenance and female sexual development. However, we know that women with higher circulating estrogen levels have an increased breast-cancer risk.

Estradiol and estrone interconvert; that is, they can easily change back and forth. The body has to get rid of excess estrogen and has a sophisticated detoxification system to do so. For example, the liver can then metabolize estrone and estradiol into 2-hydroxyestrone and 2-hydroxyestradiol by hydroxylating the second carbon. These steroid daughter compounds can in turn be converted into 2-methoxy-estrone and 2-methoxyestrodial, which are called catechol estrogens. These weak estrogens can act as anti-estrogens—that is, they can decrease other estrogen activity in the body.4-6

Based on estrogen metabolism's influence on breast-cancer risk, researchers speculate that reducing hydroxylation of estrone's 16th carbon and increasing hydroxylation of the second carbon would be a wise, protective measure.

I3C initiates a series of reactions in the body that culminates in the elimination of estrogen.The process begins when I3C is ingested. Stomach acid converts it into a variety of products that ultimately induce the enzyme cytochrome P450, which signals the body to metabolize estrogen via the 2-hydroxylation pathway. By funneling estrogen into this "tumor suppressor" pathway, I3C essentially "vacuums" away the estrogen. Indole-3-Carbinol stimulates the rate at which the body expels estrogen through 2-hydroxylation. Bradlow and a group of researchers investigated the effects on humans of short-term oral exposure to I3C, administering 400 mg of I3C daily to test subjects for one week. After I3C was consumed, the extent of 2-hydroxylation jumped from 29.3 percent to 45.6 percent. In another study, 12 healthy volunteers ingested 6 - 7 mg of I3C per kg of body weight, per day over one-week. After exposure to I3C, the rate of 2-hydroxylation in the subjects increased by 50 percent.

As I3C works to sweep the estrogen away from the tumor enhancer to the tumor suppressor pathway, it acts as an effective weapon against breast, cervical and skin cancer and respiratory papillomas.

Indole-3-carbinol is a negative regulator of estrogen.

Auborn KJ, Fan S, Rosen EM, Goodwin L, Chandraskaren A, Williams DE, Chen D, Carter TH.

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North Shore-Long Island Jewish Research Institute, Manhasset, NY 11030, USA. kauborn@nshs.edu

Studies increasingly indicate that dietary indole-3-carbinol (I3C) prevents the development of estrogen-enhanced cancers including breast, endometrial and cervical cancers. Epidemiological, laboratory, animal and translational studies support the efficacy of I3C. Whereas estrogen increases the growth and survival of tumors, I3C causes growth arrest and increased apoptosis and ameliorates the effects of estrogen. Our long-range goal is to best use I3C together with other nutrients to achieve maximum benefits for cancer prevention. This study examines the possibility that induction of growth arrest in response to DNA damage (GADD) in genes by diindolylmethane (DIM), which is the acid-catalyzed condensation product of I3C, promotes metabolically stressed cancer cells to undergo apoptosis. We evaluated whether genistein, which is the major isoflavonoid in soy, would alter the ability of I3C/DIM to cause apoptosis and decrease expression driven by the estrogen receptor (ER)-alpha. Expression of GADD was evaluated by real-time reverse transcription-polymerase chain reaction. Proliferation and apoptosis were measured by a mitochondrial function assay and by fluorescence-activated cell sorting analysis. The luciferase reporter assay was used to specifically evaluate expression driven by ER-alpha. The estrogen-sensitive MCF-7 breast cancer cell line was used for these studies. We show a synergistic effect of I3C and genistein for induction of GADD expression, thus increasing apoptosis, and for decrease of expression driven by ER-alpha. Because of the synergistic effect of I3C and genistein, the potential exists for prophylactic or therapeutic efficacy of lower concentrations of each phytochemical when used in combination.

I3C as a preventive for BREAST CANCER

Researchers have examined the effects of I3C on cell and animal cancer models.

Collectively, the results are generally positive. This preliminary work stimulated interest at the National Cancer Institute in Bethesda, Md., which developed a plan to systematically study I3C's therapeutic potential as a chemo-preventive agent. In a randomized human trial at the Institute for Hormone Research in New York City, 60 female patients took 400 mg/day I3C for three months. The regimen increased production of 2-hydroxyestrone, thus further supporting the theory that I3C may function as a preventive agent against breast cancer.

Three years later, researchers at Strang Cancer Prevention Center in New York City studied 57 women at risk for breast cancer in a double-blind, placebo-controlled dose-ranging study using 0, 50, 100, 200, 300, and 400 mg I3C/day.15 The minimum effective dose to increase the ratio of 2-hydroxyestrone to 16-alpha-hydroxyestrone was 300 mg/day. Toxicity analysis indicated no abnormalities in clinical chemistries or complete blood counts, except for two

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subjects who experienced unexplained slight, nonsignificant increases in a liver enzyme used to assess liver function. The dosage level was not stated.

I3C for Cervical Dysplasia

Women who get bad news from a Pap smear result may soon have a different treatment option. New evidence suggests that indole-3-carbinol (I3C), a chemical found in broccoli family vegetables, may be able to reverse cervical dysplasia.Cervical dysplasia is a pre-cancerous condition. Standard treatment involves watchful waiting, and, if it doesn't go away by itself, invasive procedures such as freezing the surface of the cervix. I3C may soon become a milder treatment alternative.

A 12-week placebo-controlled trial of 30 women with stage II or III cervical dysplasia found that treatment with I3C at a dose of 200 or 400 mg daily significantly improved the rate at which the cervix spontaneously returned to normal.1

I3C appears to work in several ways, including partially inactivating estrogen,2–5 as well as fighting free radicals6 and directly interfering with tumor cell reproduction.7

I3C as possible treatment for Ovarian Cancer

A chemical that occurs naturally in broccoli, cauliflower, cabbage and other related vegetables is deadly to certain cancer cells. Indole-3-carbinol (I3C) can completely destroy several different lines of ovarian cancer cells, according to a recent report to the Society of Gynecologic Oncologists.

A 12-week placebo-controlled trial of 30 women with stage II or III cervical dysplasia found that treatment with I3C at a dose of 200 or 400 mg daily significantly improved the rate at which the cervix spontaneously returned to normal.1

In the placebo-controlled human trial, 200 mg/day I3C resulted in complete regression of cervical precancerous growth in four of eight patients, and 400 mg/day resulted in complete regression in four of nine patients. In the placebo group, no patients had complete regression.19

SOURCE: Long Island University Hospital study, presented as a paper to the Society of Gynecologic Oncologists, March, 2001.

Prostate Cancer and Cruciferous Vegetables

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Prostate Cancer in North America equals that of Breast Cancer in women in that every year there are 200,000 new cases diagnosed with 40,000 deaths each year.

A new study in the Journal of the National Cancer Institute shows that three or more servings of cruciferous vegetables a week slashes prostate cancer risk almost in half. The study, which involved more than 600 men with prostate cancer, was conducted in the Seattle area. This confirms data from a Canadian study showing that cruciferous vegetables, tomatoes, green vegetables and beans/lentils/nuts all substantially reduce the risk of prostate cancer.

It's presently unknown whether I3C is the reason cruciferous vegetables protect against prostate cancer.

I3C is also potentially important in restoring communication between testosterone, estrogen and progesterone. This can be critical because these hormones have a direct effect on the growth of prostate cancer cells.

One of I3C's most important actions is to interfere with cancer cells' ability to grow. A normal cell goes through "checkpoints" to ensure that everything is okay before it replicates. Cancer cells override the checkpoints, and grow at break neck speed. I3C restores the brakes. By forcing the cancer cells to stop at the checkpoint, the body has an opportunity to destroy deviant cells and stop the growth of cancer.

Other BenefitsBesides altering estrogen metabolic pathways, I3C guards against the carcinogenic effects of two amines (IQ and PhIP) formed during the cooking process of proteinaceous foods. These amines are carcinogenic in several strains of rats, inducing mammary and liver tumors in the animals. Once activated by enzymes, PhIp and IQ yield cancer-causing DNA adducts. Indole-3-Carbinol inhibits this adduct formation by as much as 89 percent.

A summary of recent studies then shows that indole-3-carbinol -

Increases the conversion of estradiol to “weaker” (2OHE) estrogen, which has been shown to reduce breast cancer incidence

- Works in estrogen receptor negative breast cancer cells.- Stops human cancer cells from growing (54-61%) and provokes the

cells to self-destruct (ap o ptosis).- Inhibits MCF7 human breast cancer cells better than tamoxifen under

laboratory conditions.- Protects against the environmental toxin, dioxin.- Restores p21 tumor suppressor gene. - Provides antioxidant protection.

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- doses of 200-400 mg per day, may have therapeutic potential as a chemopreventive agent.

The difference between I3C and the other broccoli extract called diindolylmethane (DIM)?

To answer that question, a little biochemistry is in order. Indole-3-carbinol (I3C) is a secondary metabolite found in cruciferous vegetables such as broccoli, cauliflower, kale, cabbage and Brussels sprouts. A secondary metabolite is one not found preformed in vegetables, but formed after an enzyme in the vegetable (myrosinase) is exposed to a phytochemcial in the vegetable (glucobrassicin). This can occur only when vegetable cells are crushed or eaten, and is referred to as enzymatic hydrolysis.

I3C, thus formed, is then broken down in the presence of acid (as in the acid environment of the stomach) to various by-products such as diindolylmethane (DIM), which are then absorbed. In other words I3C converts to DIM in the body.

Why is this important? Because I3C has been shown to inhibit cancer cells in animal cancer models of the mammary, liver, and lung.5-7 It is currently being evaluated in human clinical trials as a potential chemo-preventive agent against breast and ovarian cancers.8

I3C appears to work by up-regulating or modulating certain enzymes that improve the detoxification of various potential carcinogens—although it appears to be the breakdown products that have this effect rather than IC3 itself. Furthermore, it is not clear that DIM is the only breakdown product of importance.9

Certainly DIM by itself has an effect, but these other products may also be important for the overall cancer-inhibiting action. As most of the research to date has focused on I3C, it seems prudent at this time to use supplements that primarily contain I3C and a small amount of DIM. Just make sure you take it with meals and have sufficient acidifying capacity in your stomach.

Dan Lukaczer, N.D., is director of clinical research at the Functional Medicine Research Center, in Gig Harbor, Wash.

What you can say:

DailyMaxx is made from organic sources and from whole food sources – there is lots of research to show it modulates estrogens.

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DailyMaxx is the supplement that has been made especially for us. There doesn’t appear to be anything like it in the marketplace.

It Contains indole-3-carbinol and Dim a further breakdown product of I3C as well as other ingredients for Bone health and Heart Health. If you don’t eat 3 servings of cruciferous veggies a day then this is a great supplement. This supplement is intended to be taken with a meal.

Synergistic Effect – Vit C and I3C

I3C is a powerful anti-carcinogen in and of itself, but studies have shown that certain substances taken in conjunction with I3C boost its effects. Some investigators have suggested that taking Vitamin C along with I3C will produce ascorbigen, an even more crucial anticarcinogen than I3C.

Because the digestive process assists with the breakdown of I3C, antacids are one substance that should not be taken in conjunction with this phytonutrient.

The best way to use DailyMaxx – aim for 3 servings of cruciferous per day. When eating cruciferous vegetable encourage people to eat them primarily lightly steamed since raw is hard on the thyroid. This is learning how to eat well and supplementing wisely.

FRUIT & VEGETABLE CONCENTRATES found in DailyMaxx

When it comes to the health benefits eating fresh, raw fruits and vegetables scores #1. Researchers continue to find elements in fruits and vegetables that strengthen our immune systems, impede the development of degenerative diseases like cancer and heart disease, and contribute to good health in many other ways.

Unfortunately, most people don't eat nearly enough fruits and vegetables, especially not everyday. Those we do eat tend to be over processed, overcooked, or too far removed from the field, and thus lack much of the nutrition provided by fresh, raw fruits and vegetables. That is where DailyMaxx comes in.

In the words of the researchers: “Test subjects showed significant increases in blood plasma levels of key antioxidants after only 28 days on a fruit and vegetable concentrate.

STUDIES:Researchers have learned not only that a Fruit & Veggie concentrate dramatically increases antioxidant levels, but also that these antioxidants are functioning to reduce oxidative stress, as evidenced by a reduction in lipid peroxides. In the study, taking a fruit and vegetable concentrate (Juice Plus+®) reduced lipid

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peroxides in the bloodstream by 75% overall, and reduced them to undetectable levels in a third of the subjects.

Next, researchers at the University of Arizona decided to measure the impact of the fruit and vegetable concentrate (Juice Plus+® )on the immune system. The study analyzed key immune system components to determine whether supplementation could improve multiple immune functions. After 80 days, researchers found significant improvements in the activity of T-cells, B-cells, and natural killer cells and in the levels of cytokines. Results of this study were published in the journal Integrative Medicine in 1999.

A bio-availability study was conducted by researchers at King’s College in London. Their conclusion: “In as little as seven days, [supplementation with Juice Plus+®] can raise blood antioxidant levels into the ranges associated with reduced risk of disease.” Results from this study were published in the Journal of Human Nutrition and Dietetics in late 2000.

Another fruit and vegetable concentrate (Juice Plus+® )bio-availability study at the University of Vienna Medical School focused on gender specific differences in diet and nutrition using a double blind, placebo-controlled research protocol. The Austrian researchers concluded, “Supplementation (with Juice Plus+®) proved to be effective in raising plasma levels of all nutrients studied, for both men and women.” Results of this study were presented in November 2001 to the First World

Congress on Men’s Health in Vienna.

In another double blind, placebo-controlled study, this one published in the July 2003 issue of The Journal of Nutrition, researchers at the University of Sydney in Australia analyzed the effect of the fruit and vegetable concentrate (Juice Plus+®) on homocysteine levels. Homocysteine is an amino acid produced by the body that often accumulates to unhealthy levels when nutritional status is compromised. Elevated levels of homocysteine in the blood correlate to a significantly elevated risk of heart attack, stroke, blood clots, and other forms of cardiovascular disease, as well as to a greater risk of Alzheimer’s disease.As in previous studies, the Australian researchers found significant increases in blood antioxidant levels in subjects taking the concentrate (Juice Plus+®). They also found a significant reduction in serum homocysteine levels, leading them to conclude: “In the absence of dietary modification, supplementation with a mixed fruit and vegetable concentrate (Juice Plus+®) produced responses consistent with a reduction in risk of coronary heart disease.”

A study by researchers at the University of Maryland analyzed the effect of a fruit and vegetable concentrate (Juice Plus+®) on the constriction of blood vessels that occurs following a high fat meal. They concluded that taking Juice Plus+® helps reduce vascular constriction and “tends to protect against the detrimental

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effects of a high fat meal.” Their study was published in the July 2003 issue of the Journal of the American College of Cardiology.

DailyMaxx is a convenient and inexpensive way to add more nutrition from fresh, raw fruits and vegetables to your diet, every day! It is whole food nutrition, made from a variety of nutritious fruits and vegetables, not a highly processed, highly-fragmented vitamin or mineral supplement. It provides whole food based nutrition, the nutritional essence of 17 different fruits, vegetables and grains in convenient capsule form. For instance - It has the Vitamin C of 4 oranges, the Beta Carotene of 3 raw carrots, more Vitamin E than several 1 cup servings of spinach and broccoli, plus other vitamins and minerals and phytochemicals and antioxidants found in the fruits and vegetables it's made from.

Just one Fruit cap and one Vegetable Caps a day, along with an 8 ounce glass of water, is all it takes for most people to begin to see real benefits over time from adding more nutrition from fresh fruits and vegetables to their diet. Besides the indoles contained in this product we want you to know that this supplement is awesome!!!

What you can say:

DailyMaxx contains fruit and vegetable concentrate -

This supplement contains the extracted food compounds found in fresh juice, using a process of cold pressing and centrifugal extraction. The juice then goes through a process called “thin film evaporation” which flashes off the fluid without the use of heat in a vacuum environment, protected from air and light helping to maintain the fragile efficiency of the whole food enzymes and compounds. This concentrate is then carefully cold tableted to insure freshness and to compress pounds of fruit and vegetable goodness into every caplet. Finally each caplet is enrobed in a special beta carotene coating which helps prevent oxidation and helps maintain ling term product stability and potency.

The fruit essence contains 5000 IU of beta carotene along with bioflavonoid complex and mixed berry anthocyanins. We included the Fruit & Vegetable concentrate first and foremost because of the amount of broccoli in it - the vegetable concentrate has a high complement of the cruciferous variety which are full of indole-3-carbinols.

We then can use this product as a whole food supplement in place of a multi vitamin.

CALCIUM

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Calcium is the most abundant mineral in the human body. Calcium is the mineral in our body that makes up our bones and keeps them strong. 99% of the calcium in our body is stored in our bones and teeth. The average male has about three pounds of calcium, the average female, about 2 pounds

Calcium is one of the 6 macro-minerals in the body, the others being magnesium, sodium, chloride, potassium, and sulfur. The macro-minerals account for 4 - 5 % of total body weight. Approximately half of this weight comes from calcium

Besides the 99% found in our bones the remaining 1% of calcium is found in our blood and soft tissues and is essential for life and health. (National Research Council, 1989; Whitney et al, 1996)

A constant supply of calcium is necessary throughout our lifetime, but is especially important during phases of growth, pregnancy, and lactation (breast feeding). About 10-40% of dietary calcium is absorbed in the small intestine with the help of vitamin D (Somer, 1995; Mahan et al, 1996). The level of calcium absorption from dietary sources drops to 7 in post-menopausal women (Sourer, 1995). The body will absorb more calcium if there is a deficiency.

Calcium is required by the body to do many things.(Sourer, 1995; Whitney et al, 1996; Sizer et al, 1997)

Calcium is responsible for construction, formation and maintenance of bone and teeth. This function helps reduce the occurrence of osteoporosis.

Calcium is a vital component in blood clotting systems and also helps in wound healing.

Calcium helps to control blood pressure, nerve transmission, and release of neurotransmitters.

Calcium is an essential component in the production of enzymes and hormones that regulate digestion, energy, and fat metabolism.

Calcium helps to transport ions (electrically charged particles) across the membrane.

Calcium is essential for muscle contraction. Calcium assists in maintaining all cells and connective tissues in the body. Calcium may be helpful to reduce the incidence of premature heart

disease, especially if adequate intakes of magnesium are also maintained. Calcium may help to prevent periodontal disease (gum disease). Calcium controls the PH in the body. Calcium is an antidote for excess fluoride ingestion according to Dr. Lee.

Fluoride in water is bound to minerals such as calcium and then passes through the body without being absorbed.

How do we get calcium?

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There are only two ways you can get this essential 1% of circulating calcium:

From the calcium in your diet From the calcium in your bone

In addition to their structural role, your bones are your emergency storage vats for the immediate supply of calcium to neutralize and alkalize your blood. The skeleton serves as a bank of minerals for the body. The body can borrow from the skeletal stores when blood calcium levels drop and return calcium to bones as needed. Your body actually tears down and builds bone all of the time in order to make its calcium available for your body’s functions. If you don’t get enough calcium from the food you eat your body automatically takes the calcium you need from your bones. If your body continues to tear down more bone than it replaces over a period of years to get calcium, your bones become weak and break easily. This leads to the crippling bone disease called "osteoporosis."

It is mainly the calcium in your diet that spares, or protects, the calcium in your bones.

According to Dr. John Lee –“Milk, while may be a good source of calcium, should be avoided by adults since it often causes a chronic inflammation of the gut that potentially increases the risk of cancer”.

Additionally, the current advertising campaign, a blatantly biased promotion by the American Dairy Council with celebrities wearing milk mustaches, is misleading: milk is not well absorbed by the body because of pasteurization and homogenization. We need to recognize that many people are also outright allergic to milk and dairy products as many as 80 % of children today. If they were relying on milk for their calcium they would be out of luck.

Calcium is found in foods such as sea vegetables including sea weed and dark green vegetables ½ cup = 50 grams of calcium, nuts – my favorite 1/4 cup of Almonds contains 92 gram of calcium,½ Cup of Baked beans = 64 grams of calcium, 3.5 oz or ½ a can of canned salmon contains 185 grams of calcium and sardines are good too (if you eat the bones).

These foods can help contribute to your calcium quota. We will talk about what that is in a moment.What about Calcium Absorption?In cows calcium absorption is assisted by the vitamin D produced on the cow’s skin when they are outside in the sun. The same is true of humans.

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Other Factors that improve calcium absorption include adequate amounts of protein, small amounts of fat, Sufficient hydrochloric acid , adequate amounts of magnesium, phosphorous, and vitamin D. Conditions that reduce calcium absorption include high or excessive intakes of alcohol, coffee, sugar, or medications such as diuretics, tetracycline, aluminum containing antacids, or stress can reduce absorption of calcium. Lack of exercise can reduce calcium absorption as well as cause an increase in calcium losses. Caffeine: Caffeine in large amounts increases urinary calcium content for a short time. However, caffeine intakes of 400 mg/day did not significantly change urinary calcium excretion over 24 hours in premenopausal women when compared to a placebo. On average, one 8-ounce cup of coffee decreases calcium retention by only 2-3 mg. Myths about Calcium Myth #1 The claim that animal protein intake causes calcium loss from the bones is a popular nutritional myth that has no backing in nutritional science. The studies that supposedly showed protein to cause calcium loss in the urine were NOT done with real, whole foods, but with isolated amino acids and fractionated protein powders.

When studies were done with people eating meat with its fat, NO calcium loss was detected in the urine, even over a long period of time. Other studies have confirmed that meat eating does not affect calcium balance and that protein promotes stronger bones. Furthermore, the saturated fats that many experts believe are so evil are actually required for proper calcium deposition in the bones. Remember in our last call we talked about our bodies needing 10% saturated fats – this is to support calcium absorption.

The reason why the amino acids and fat-free protein powders caused calcium loss while the meat/fat did not is because protein, calcium, and minerals, require the fat-soluble vitamins A and D for their assimilation and utilization by the body. When protein is consumed without these factors, it upsets the normal biochemistry of the body and mineral loss results . True vitamin A and full-complex vitamin D are only found in animal fats. If the protein-causes-osteoporosis theory teaches us anything, it is to avoid fractionated foods (like soy protein isolate, something most vegetarians would no doubt encourage readers to consume) and isolated amino acids, and to eat meat with its saturated fat.

Myth #2 Building new bone is just about Calcium - Nutrients In Fruits And Vegetables Linked To Bone Health It's not just calcium anymore: Researchers say substances found in fruit and vegetables, such as zinc, magnesium, potassium, fiber and vitamin C, can keep middle-aged women's bones strong and fracture free. The authors point out that most studies on nutrition and bone health have focused on calcium intake and paid less attention to the role of other micronutrients.

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According to the researchers, intakes of nutrients found in abundance in fruits and vegetables - namely, potassium, beta-carotene, vitamin C, and magnesium - were positively associated with bone health. Potassium appears to slow the excretion of calcium from the body while increasing rates of bone formation. Vitamin C appears to aid in bone formation ( another reason to use Super C) as well, while magnesium is extremely important in skeletal metabolism. In fact, recent studies suggest that magnesium deficiency may contribute to osteoporosis. (American Journal of Clinical Nutrition January 2000;71:142-151)

If you aren’t getting enough calcium from your diet, you need to take a calcium supplement every day.

Dr Lee says this about Calcium “ I’m not a big fan of mega-doses of calcium, but 300mg daily combined with at least 150mg of magnesium should confer protection for colon cancer. We live in a country that ingests more calcium than any other country in the world except Norway and Sweden, and yet these three countries lead the word in osteoporosis and heart attacks. 1 c of spinach = the same calcium as a cup of milk and vegetables have magnesium that milk doesn’t.

Most manufacturers of nutritional supplements formulate their products as a combination of both calcium and magnesium. Some leading nutritional experts recommend a 1:1 ratio of calcium to magnesium or equal amounts of both. There are other leaders in the nutritional field who feel that 2:1, or twice as much calcium to magnesium, is the correct amount. Either one will be beneficial as long as it meets your needs and is of a type that will be assimilated and utilized by the body.

DailyMaxx contains Approx 250mg of calcium per caplet. And approx 100mg of magnesium. This supplement meets Dr. Lee’s specs.What is recognized as the better quality supplements are the ones that are chelated. Plants chelate minerals and prepare them for consumption by humans and animals. Mineralized seaweed is a great source of bio-available calcium with out the extra processing.

To determine which calcium preparation is in your supplement, you may have to look at the ingredient list. Calcium carbonate is generally the most economical calcium supplement and is the least absorbed. Unfortunately, inferior supplements are being sold which are cheaply made and do not work well because they are poorly absorbed. Examples are dolomite, oxide, lactate, Tums, bone meal, or oyster shell.

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What about kidney stones? Are they caused by calcium supplementation?

Additional calcium intake may actually lower your risk for kidney stones. The largest study ever conducted on calcium and kidney stones, published in the New England Journal of Medicine in 1993, and another published in 1997, showed that daily calcium intake above 850 mg decreased the incidence of symptomatic kidney stones.

The most important dietary factor in preventing kidney stones is water. Drink plenty of fluids, but not soft drinks, to help lower your risk for stones. And keep taking your calcium. Restricting calcium intake could increase the risk of stones.

Calcium and the Hormone Connection

Calcium for Menopause

When a woman enters menopause her body produces about 40% less of the hormone estrogen. Loss of estrogen could increase the risk of osteoporosis if she also experienced a drop in progesterone at the same time. Simply put, a hormone imbalance not a calcium deficiency is likely responsible for osteoporosis - a thinning of the bones.

Osteoporosis causes bones to become weak and fragile and break easily. Men are also vulnerable to osteoporosis and maintain adequate hormone balance through their older years to prevent bone loss, and in their younger years to achieve peak bone mass. Calcium is only one mineral needed by the body to build bone. Using DailyMaxx which contains additional minerals like Boron, Zinc, Copper and Magnesium along with eating well makes good sense to keep the body’s mineral levels at optimum.

Calcium for PMS

Premenstrual syndrome (PMS) is one of the most common disorders in women, yet science has been unable to determine its cause. Researchers do know that some PMS symptoms resemble those of severe calcium deficiency, so a study was set up to see if calcium supplements could help alleviate the condition.

In a 3-month, multi-center study, 466 PMS sufferers were divided into two groups, and about half were given four 300-milligram calcium tablets each day, while the others were given dummy pills. The women kept diaries in which they recorded the frequency of 17 PMS symptoms under four general categories: mood changes, water retention, pain, and food cravings.

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No significant differences were noted between the two groups during the first month, but by the second menstrual cycle, those taking calcium reported fewer PMS symptoms. By the third cycle, PMS symptoms had diminished by 48% in the group taking calcium.

Prior to this study, antidepressants were thought to be the most effective PMS treatment, yet they only reduce symptoms by 32–44%.

Based on information in: American Journal of Obstetrics and Gynecology, Vol 179 #2 1998; Health, Sept-Oct 1998

Once again using higher doses of calcium would warrant eating more first and supplementing the difference with a plant sourced supplement like DailyMaxx.

Calcium Decreases Colon Cancer Risk

A daily calcium intake of at least 700 milligrams may significantly reduce the risk of developing cancer in the lower part of the colon. Daily calcium intake beyond this level does not appear to add any further protection against colon cancer.

Researchers examined the association between calcium intake and colon cancer risk among nearly 88,000 women in the Nurses' Health Study and more than 47,000 men in the Health Professionals Follow-up Study.

All of the study participants answered questions about diet, weight, smoking habits and alcohol consumption and had examinations of the colon.

During follow-up, which lasted 16 years for the women and 10 years for the men, 626 women and 399 men developed colon cancer. The investigators found that men and women with a calcium intake of 700 to 800 milligrams per day from diet or supplements had a 40% to 50% lower risk of cancer of the lower, or distal, colon than those who consumed 500 milligrams of calcium per day or less.The bulk of calcium in the diets of study participants came from dairy products.Journal of the National Cancer Institute March 20, 2002;94:437-446Calcium and Weight LossResearchers from Purdue University discovered that a high consumption of calcium slows weight gain for women in aged 18 to 31.by Didier PH Martin, MSc, MBA Studies now show that calcium changes the efficiency of weight loss, a higher calcium diet favors burning rather than storing fat. It is suggested that calcium is the stabilizing agent in which they correctly state, "Calcium is the stabilizing mineral for the Krebs or citric acid cycle to metabolize glycogen."The researchers said women who consume at least 1,000 milligrams per day, may reap the most benefits.

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"Our study is the first to show that, when overall calorie consumption is accounted for, calcium not only helps keep weight in check, but can be associated specifically with decreases in body fat," says Dorothy Teegarden, assistant professor of foods and nutrition at Purdue.

The women in the study were within normal weight ranges and followed no specific diet. The researchers found that the women in the study, who daily consumed less than 1,900 calories and at least 780 milligrams of calcium, either had no increase in body fat or lost body fat mass over the two-year period. The women who consumed less than 1,900 calories but who averaged less than 780 milligrams of calcium gained body fat mass over the same period.

The study showed that exercisers and nonexercisers benefited equally from high calcium intakes, but that women who consumed more than 1,900 calories per day did not benefit and any potential benefits of weight-control from calcium were lost.

The researchers concluded that low calcium diets lead to increased fat storage and higher calcium diets favor increased burning of fat likely for women of all ages. American Journal of Clinical Nutrition February 2003, 77 (2): 281

What you can say:

The calcium in DailyMaxx is primarily made from mineralized seaweed – in other words from a plant source. That is one step higher than a chelated form and is very absorbable. There is also additional calcium citrate and phosphate in the mix.

In addition to calcium, DailyMaxx provides magnesium and vitamin D3 that aids in overall health and wellness.

Tip – Calcium and magnesium supplementation can alleviate a symptom called “restless legs”. For some, an extra bottle with their monthly order will provide the additional supplementation for this bothersome symptom. One or two more capsules per day will likely show a difference.

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Vitamin D3 Spray– Bone health is not the only consideration!

www.vitaminDcouncil.comThere is a vast body of science showing the many health benefits of Vitamin D. We see articles in the news media popping up all over the world in this connection. Although first discovered in 1928, it is only in recent years that the many effects of this vitamin have been known. It is closer to a hormone than a vitamin and may end up with a second Nobel Prize because of this. By definition, a hormone is made in one part of the body for use by cells in another. Vitamin D3 is made in the skin and utilized throughout the body. Some prefer to call it a prohormone – a substance which converts to a hormone in the body.Osteoporosis, heart disease, hypertension, autoimmune diseases, certain cancers, depression, chronic fatigue, and chronic pain comprise potential manifestations of deficiency. That is not to say these illnesses are caused by Vitamin D deficiency alone, nor that repletion of the Vitamin D system will cure these illnesses. All that can be said is that these illnesses are associated with Vitamin D deficiency. The following comments about research into the benefits of Vitamin D supplementation are promising; however clear evidence of benefit is not yet available.

Vitamin D regulates the function of a variety of tissues; in fact there are specific Vitamin D receptors in almost all the tissues in our bodies. In addition to maintaining healthy calcium levels, Vitamin D also regulates hormone secretion, and keeps the immune system robust. From the prevention of certain cancers to the lowering of blood pressure in someone with hypertension, Vitamin D is essential for maintaining optimal health, and/or healing some diseases.

D2 is a supplement often prescribed but also artificial and not recommended due to the metabolites formed in the body when injested.

D3 is the natural form and the only type we recommend.

Food sources provide only small amounts of D3.

What does Vitamin D do in our Body?o affects connective tissue leading to a myriad of disease consequences, including

skeletal and coronary vascular disorders.

o affects intercellular communications and calcium regulation also with a myriad of health consequences.

o regulates up to 10% of our genes (up to 2000 genes), telling the cell how to express the information dictated by those genes. It is the one substance we know which has this much effect on genes. It regulates cell proliferation (cells need to be programmed to die at the end of their productive life)

o D3 prevents angioneogenesis – the provision of new blood circulation to new cancer cell

TESTING FOR VITAMIN D3Vitamin D3, cholecalciferol is the naturally occurring form of vitamin D. It is a prohormone that is synthesized naturally in the skin.A blood spot test, taken at home and mailed to Labrix provides you with information about your current levels of Vitamin D. From this information, you can decide how much D to supplement.About BloodDrop™

Labrix offers BloodDrop testing, a convenient and accurate serum testing methodology researched and developed for convenient, home collection of the patient sample without the inconvenience of venipuncture.How does BloodDrop™ testing work?

Test kits are ordered from Labrix through the HelpforHormones website. The test kit contains everything needed for sample collection. The patient uses a lancet to pierce a finger (similar to the procedure for glucose testing) and then allows drops of blood to fall onto a collection card. When the collection card is dry the patient will package up the sample and return to the lab using the prepaid shipping provided. Canadians pay express postage for immediate shipping to the lab.TESTING FOR VITAMIN D3Vitamin D3, cholecalciferol is the naturally occurring form of vitamin D. It is a prohormone that is synthesized naturally in the skin.A blood spot test, taken at home and mailed to Labrix provides you with information about your current levels of Vitamin D. From this information, you can decide how much D to supplement.About BloodDrop™

Labrix offers BloodDrop testing, a convenient and accurate serum testing methodology researched and developed for convenient, home collection of the patient sample without the inconvenience of venipuncture.How does BloodDrop™ testing work?

Test kits are ordered from Labrix through the HelpforHormones website. The test kit contains everything needed for sample collection. The patient uses a lancet to pierce a finger (similar to the procedure for glucose testing) and then allows drops of blood to fall onto a collection card. When the collection card is dry the patient will package up the sample and return to the lab using the prepaid shipping provided. Canadians pay express postage for immediate shipping to the lab.Am I Vitamin D Deficient?There is no way to know for certain until you get a 25-hydroxyvitamin D test, also called a 25(OH)D. Levels should be above 50 ng/ml (125 nmol/L) year-round, in both children and ad Research has found that the body does not reliably begin storing cholecalciferol in fat and muscle tissue until 25(OH)D levels get above 50 ng/ml (125 nmol/L). The average person starts to store cholecalciferol at 40 ng/ml (100 nmol/L), but at 50 ng/ml

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(125 nmol/L) virtually everyone begins to store it for future use. That is, at levels below 50 ng/ml (125 nmol/L), the body uses up vitamin D as fast as you can make it. Reasons to test:

1. Vitamin D can reduce your risk of the flu and complications of flu. Vitamin D contributes to lowering the incidence of infections and inflammation during the fall-winter flu season. The Canadian government has recommended increased Vitamin D intake as part of their flu prevention strategy, including prevention of H1N1 Swine Flu.

2. Vitamin D can reduce your risk of depression . Low levels of Vitamin D are associated with depression. Sun exposure is known to be a factor in relieving depression, especially winter depression also known as seasonal affective disorder. Depression severity has been shown to be significantly associated with decreased serum D3 - 25(OH)D levels. In one study, in those who had both major and minor depression, Vitamin D levels were 14% lower than in people who did not suffer from depression. To further strengthen the case that Vitamin D deficiency causes some cases of depression, the incidence of depression has increased over the last century. During that time, humans have reduced their sunlight exposure via urbanization (tall buildings and pollution reduce UVB ), industrialization (working inside reduces UVB exposure), cars (glass totally blocks UVB), clothes (even light clothing blocks UVB), sunblock and misguided medical advice to never let sunlight strike you unprotected skin.

3. Vitamin D can reduce chronic muscle aching and pain . Vitamin D helps to normalize blood calcium which is required for tight shortened muscles to soften, lengthen and relax out of spasm. When calcium is available to the muscles, menstrual cramps lessen. Vitamin D deficiency is a major contributor to chronic low back pain as well as persistent, nonspecific musculoskeletal pain.

4. Low levels of Vitamin D are associated with increased incidence of many cancers. Vitamin D normalizes cell to cell communication, impacts uncontrolled cell growth and allows cells to differentiate into normal cells with a normal life cycle.

BREAST CANCER: Studies show women with low levels of Vitamin D have a 222% increased risk for developing breast cancer. Ecologic studies have shown an inverse correlation between breast cancer mortality and sun exposure and dietary Vitamin D intake. Blood levels of Vitamin D at the time of diagnosis of breast cancer accurately predict a woman's survival. The cancer is much more aggressive in those with low serum Vitamin D levels: they are 94% more likely to have the cancer metastasize and 73% more likely to die within 10 years of diagnosis.

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5. Vitamin D can reduce your risk of cardiovascular disease, stroke, heart attack and atherosclerosis. Vitamin D has been shown to protect the lining of your blood vessels.

Studies have indicated reduced ultraviolet B exposure in CHF patients during childhood, adolescence, and early adulthood. Activated Vitamin D has been shown to increase survival in patients with cardiovascular disease. In one study, severe heart failure due to hypocalcemia was fully resolved after 15 months of supplementation with calcium and Vitamin D.

Low levels of 25(OH)D  are independently predictive for fatal strokes, suggesting that Vitamin D supplementation is a promising approach in the prevention of strokes. Data also indicate that Vitamin D3 reduces ischemia-induced brain damage.

6. Vitamin D can reduce your risk of developing Type 1 Diabetes by 80%. Low levels of Vitamin D are found in diabetics. Vitamin D helps maintain adequate insulin levels. Preliminary evidence suggests supplementation can increase insulin levels in people with type 2 diabetes. Prolonged supplementation may help reduce blood sugar levels.

7. Vitamin D can reduce your risk of getting autoimmune diseases like Multiple Sclerosis, Rheumatoid Arthritis, Hashimoto's Thyroiditis, Inflammatory Bowel Disease and Lupus. Low levels of Vitamin D are associated with increased auto- immune attack, breakdown of your own tissues and loss of normal functions. Vitamin D supplementation has been shown to reduce the risk of multiple sclerosis by 40%.

8. Evidence of the role of Vitamin D in the regulation of T cells and B cells, macrophages, dendritic cells, and keratinocytes continues to accumulate and provides a link between Vitamin D and many autoimmune diseases, including rheumatoid arthritis.

9. Vitamin D can reduce your risk of bone fractures , bone loss and osteoporosis. Low levels of Vitamin D prevent your body from normal calcium metabolism and normal bone formation. Both men and women are at increased risk for bone loss and fractures as they age.

10. Premenstrual Syndrome Studies show a significant association between low 25(OH)D levels and higher incidence of premenstrual syndrome (PMS). Treatment with calcium plus Vitamin D decreases symptom severity in women with PMS

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11. Postmenopause - Serum 25-hydroxyVitamin D levels have an independent inverse association with total body and regional fat mass in overweight, postmenopausal women. Adequate Vitamin D intake should be encouraged for all postmenopausal women to reduce bone loss.

12. Prostate Cancer - Research shows that men with higher Vitamin D levels are 50% less-likely to develop aggressive forms of prostate cancer than those with lower levels. Calcitriol, significantly limits the ability of prostate cancer cells to invade healthy cells. In one study, patients with the highest Vitamin D levels (>32 ng/mL) were 7 times less-likely to die from their prostate cancer over the 3.5 years of the study.

13. Pregnancy – deficiency is linked to maternal skeletal preservation and fetal skeletal formation but also is vital to the fetal "imprinting" that may affect chronic disease susceptibility later in life as well as soon after birth.

OUR PRODUCT with D3 –DailyMaxx and SprayMaxxD3 Spray – 500IU per spraySUPPLEMENT FACTS:Serving Size 1 spray (0.27 ml) Amount per serving 125%DVPharmaceutical Grade Vitamin D3..............500 IUINGREDIENTS: Purified water, xylitol, glycerin, polysorbate 80, cholecalciferol (Vitamin D3),vitamin E, lecithin, natural flavoring, potassium sorbate.

Maxx D3 Spray “Fine Mist Oral Spray Delivery System” is specially formulated to be ingested through a process known as oral absorption that involves spraying a fine liquid mist of micro-sized droplets into the mouth, specifically onto the inside of the cheeks (the buccal mucosa). Each droplet of the mist contains a high concentration of the nutrient, maximizing absorption.Benefits of Maxx D3 Vitamin D3 Spray:

Maxx D3 Spray “Fine Mist Oral Spray Delivery System” is specially formulated to be ingested through a process known as oral absorption that involves spraying a fine liquid mist of micro-sized droplets into the mouth, specifically onto the inside of the cheeks (the buccal mucosa). Each droplet of the mist contains a high concentration of the nutrient, maximizing absorption.* Pharmaceutical grade Vitamin D3

* Container is Air and light tight

* Great natural flavor

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* No yeast or gluten

* Consistent, metered dose

* No binders or fillers

* 500 IU per spray - Two sprays equals1,000 IU

Benefits of a spray delivery system:

* Rapid and effective absorption through the mouth tissues (the buccal mucosa)

* Avoids gastric degradation

* Easy to take: perfect for those who dislike swallowing pills

* Convenient: requires no water; fits easily in your pocketTip

D3 requires cofactors to do its work. For instance vitamin K and magnesium are important. We recommend green leafy veggies and DailyMaxx to our clients as an adjunct to vitamin D3 supplementation.

EFA’s – Although we do not offer a supplement in our product line-up, we emphasize the need for this important nutrient. We recommend a 40/30/30 balance in the diet of carbohydrates, proteins and “good” fats. (Recommended reading – The Formula – by Joyce and Gene Daoust. See Reading List.)

Supplementation with high quality omega 3 oil is essential because the body does not make its own.

What do EFA’ s Do:1. Essential fatty acids are necessary for many vital functions in all cells, tissues and

organs. They’re required for energy production. They increase oxidation and metabolic rate. Energy levels go up with high stamina and decreased recovery time from fatigue.

2. Football and hockey teams, cyclists, tri-athletes, body-builders, weight-lifters and runners, all with essential fatty acids in their diets, have consistent improvement in strength and endurance and quicker recovery from fatigue.

3. It is rewarding to watch people come alive in the older population, able to be fore active physically.

4. Skin care. Besides creating smooth, velvety skin, it helps improve acne, psoriasis and eczema.

5. Digestion. Essential fatty acids help to prevent leaky intestines that can lead to allergies, inflammation and autoimmune problems.

6. In the cardiovascular system fatty acids are required to transport cholesterol, lower triglycerides, make platelets less sticky and lower blood pressure.

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7. Fatty acids elevate mood, lift depression and improve our ability to deal with stress. High stress levels promote high blood pressure, water retention, inflammation and blood clot formation.

8. Fatty acids stabilize the heartbeat, preventing heartbeat abnormalities (arrhythmia) that can lead to cardiac arrest.

9. Overweight people and animals benefit from fatty acids because their kidneys expel excess water.

10. In the immune system essential fatty acids protect DNA from damage. Although it is not a cure for cancer, we see benefits for people and animals with cancer, using essential acids. Call it nutritional support for cardiovascular and immune systems, with 35 to 40 percent mucilage-type fiber that stabilizes blood glucose (type II diabetes), regulates bowels, detoxifies the liver and feeds friendly intestinal bacteria.

11. Sufferers of osteoarthritis and rheumatoid arthritis report decreased inflammation.12. Essential fatty acids are involved in transporting minerals through the body.13. The brain does not function without essential fatty acids. Nervous dogs and horses

calm down so dramatically that people have asked us what behavior modification techniques we use. All we do is feed their brain so it can function. Essential fatty acids also elevate mood and lift depression. We have seen good results in children with hyperactivity and Attention Deficit Disorder (ADD); schizophrenics hallucinate less. There are good applications in mental disease for essential fatty acids. There is better communication between parents and their children, particularly teenagers. Juvenile delinquents respond to counseling when they get the fats their brains need. In learning disabilities, mental illness and criminal behavior we are dealing with people whose brains are not working properly because of fat malnutrition. Recent studies indicate that an unborn child draws from its mother’s body

substantial amounts of the essential fats required to build its brain. In my opinion, a woman considering pregnancy should make sure she gets optimum fatty acids a year or two before the child is conceived. Researchers suggest there can be serious problems if the fetus is deprived of the essential fats necessary to normal development of the brain or to the mother and subsequent siblings if the mother’s essential fats are not restored. This is a situation which can be rectified through supplementation. It is suspected that this depletion may be why women who have multiple births suffer a far

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STRESS MANAGEMENT

Background Information: Mentioning hormones in connection with stress could be misleading without broader reference to modern implications of the syndrome. Through many books written on its “management,” stress has become a catchall term.

This caption of a large subject is deeply indebted to pioneering work done by Dr. Hans Selye in Montreal. He considered modern stress unavoidable and life to be fundamentally adaptive therefore. Determinations of stressed conditions as generally applicable – even essential – to human existence prompted the differentiation between distress and eustress, a term Dr. Selye coined for the desirable variety. Unexpected injuries, infections and psychological factors can add to the general stress-load at various times. Regular and incidental distress encountered will follow one of three pathways: cerebro-spinal nervous system, hormonal and autonomic nervous system. The first of these routes actually branches into brain-perceptual and spinal-related disorders, as the term suggests. Tension headaches, low-back pain and muscular pain/spasms are common among spinal disorders. In detecting what he called the General Adaptation Syndrome, Dr. Selye famously identified three progressively inadequate phases of coping. They appear in sequence, together with typical indicators:

1. Alarm Phase - gastric ulcers2. Resistance Phase - adrenal disorders3. Exhaustion Phase - degeneration of the thymus gland and lymphatic system

We are told Dr. Selye soon devoted most of his time to the hormonal routing of stress reactions. Loosely citing Dr. Brian Gorman, who has made a study of Dr. Selye’s work, the pituitary gland releases numerous hormones in response to stress stimuli and chief among them is Adreno-Cortico-Trophic Hormone (ACTH). Included with its functions, ACTH stimulates the adrenal glands which produce adrenalin, naturally, but also cortisol.

Estimates of stress-related adrenal fatigue run higher than 80% in North America, moreover, stress, an invariable contributor to ultimate, adrenal exhaustion frequently is the main culprit. The association (between stress and adrenal failure) tends to go unrecognized because the linkage between cortisol and progesterone has escaped notice. Molecularly similar to cortisol, hormonal progesterone is produced by the adrenal glands as well.

Though correct quantities of cortisol are needed, the hormone is among those released to excess by adrenal glands when responding to chronic stress. Chronically elevated cortisol increases appetite, especially for sugar and carbohydrates, incidentally, for added demands of insulin the same gland

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produces. Beyond inevitable weight gain, short-term memory loss may occur along with bone-mass depletion and general suppression of the immune system—not to mention an increased risk of breast cancer among both men and women. In time, elevated cortisol begins to manifest persistent fatigue and unstable blood sugar levels of the diabetic. At that late stage of lost insulin producing capacity, the adrenal glands themselves will be exhausted.

Psychological stress inducements are becoming widely recognized for their connection with a burgeoning number of unhealthy conditions. For instance, progesterone is further implicated because cortisol and progesterone compete for common receptors at cell walls. More specifically, lowered levels of progesterone are most likely during unusually stressful times at the intrusion of excess cortisol.

Chemical dependences are all too typical of unhealthy adaptive responses. More natural physical regimes have been popularized for a similar lingering and morphine-like sense of well-being induced at the release of endorphins. Biofeedback, yoga and various forms of meditation exemplify techniques frequently taught and practiced for calming effects.

What is one to do? The healthiest solution begins to examine for root causes. Generally speaking, some, but not all sources of distress are traceable to forms of entrapment. All things considered, the most fundamental work is attitudinal, not the least of which is an attitude of acceptance toward a very personal responsibility for one’s physical health education. As mentioned in the earlier dietary connection, a discretionary onus rests squarely with individual consumers of a generally contaminated, commercial food chain. AVOID MOTIVE STRESS: Refrain from pouring Coke into the fuel tank of your car; AVOID MORE MOTIVE STRESS: Similarly refrain from fuelling your biological apparatus with the wrong substances. Continuing education entails learning to recognize the difference between nutrients and toxins. Realize that any substance which is foreign to your bodily design is toxic to it. Unable to process toxins—by the limitations of its biological design—the body tends to store foreign matter here and there, for cumulative, negative effect. Information first developed in a cardiac connection has a direct bearing upon the cumulative effects of stressful living. The syndrome, in fact, offers an explanation for the remarkable prevalence of heart-related diseases.

Until quite recently, a stigma of sorts might attach to anyone who openly admitted some experience with stress. How far the table has turned! The reversal must be almost complete by now because, suddenly, a characteristically attenuated life style has gained cache as a societal norm. Wouldn’t we be more than a little suspicious of some one who claimed to be fully exempt? Stress certainly is experienced by degree, but should the reference begin to include more chronic forms, then society is

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caught in the throes of an inappropriate norm. In a more philosophical sense, at no time can we, as mature individual members of society, afford to confuse frequency of experience with its validation. Among many toxic effects, chronic stress is a carcinogen.

We are convinced there is even more to the syndrome … something fundamental to degenerative ailments. The central observation is simplicity itself: In stress, we take note of what very well may be the most basic of known physiological mechanisms. It is commonly known as the “fight or flight” response. Intended for emergency use only, the trigger ultimately introduces not one but two of the body’s most important hormones, one directly and the other only indirectly. As the immediate hormonal connection to stimulus, adrenalin is much better known than its counterpart. Among its various functions, adrenalin is an “upper” — “revving” the cardiovascular system for explosive acceleration. Conditions appropriate to heightened alert, however, are not meant to be sustained.

‘Constant’ supplies a fair meaning of chronic and constant hyperactivity of adrenalin revving is more than reminiscent of chronic stressful living. The physiology is descriptive, making the importance of a hormonal “downer” abundantly clear. Leaving the system in “passing gear” is an open invitation to a slew of very well known physical conditions, all undesirable. Restoring a much-needed calm state falls to the lesser known hormone acetylcholine, and the operating condition it induces promotes health for all conditions relating to the pituitary gland and the autonomic and cerebro-spinal nervous systems. In the event you are not suitably impressed, consider the following arrays of sample conditions in each of the three categories.

A. Pituitary glandular functions relate to:o Allergyo Asthmao Colitis, Crohn’s disease and gastric ulcerso Diabeteso Kidney diseaseo Eczemao Heart disease and high blood pressureo Immunology and infectious disease

B. Autonomic nervous system pertains to:o Blood vessels ( Assists with penile erection.)o Lungso Smooth muscleThis is where flushing and menstrual pain can put in an appearance together with impotence, migraine, stroke and chest pains, etc.

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C. Cerebro-spinal nervous system introduces:o Perceptual, hence thought and behavioral disorders in the cerebral

connection; and,o Tension headache, back pain and pain in the limbs including cramps,

spasm and restless sensations, all in the spinal connection.

AVOIDANCE of ENVIRONMENTAL HORMONE DISRUPTORS

Walking directly into a toxin-free bubble, should that suddenly become possible, nevertheless would not resolve your contamination issue.

There is no fully protective bubble, making encounters with environmental toxins which add to your estrogen ‘load” inevitable.

Use safe cleaning products, avoiding petrochemicals and chlorine. Safely dispose of hazardous wastes like batteries; Use a shower filter as means to eliminating chlorine and its by-products Avoid tobacco products including side-stream smoke; Insist upon replacing mercury amalgam dental fillings with porcelain, gold, or

composite; and, Avoid garden pesticides, herbicides, fungicides, sunscreen, insect repellants

and harmful cleaning sprays, in consideration of lungs and skin, for their absorptive propensity.

Remember: Most anything applied to your skin will be absorbed into your body. Eliminating skin care products containing xenoestrogens—those harmful substances which imitate the strongest estrogen in your body—thus becomes integral to your hormone-balancing program. For example, sun protection lotions, moisturizers, special eye cream, exfoliants, deodorants and antiperspirants.

WATER

Dr. F. Batmanghelidj’s reference to dehydration as another form of stress recalls the predominance of water in the body’s overall composition. In his ground-breaking book Your Body’s Many Cries For Water, he identifies common, physical indicators that a medical tradition has diagnosed as its treatable diseases instead of acute water shortages in the human system. His remarkable familiarity with human physiology permits Dr. Batmanghelidj to recognize a predominant water conservation effort. Accordingly, the human body is functionally zoned for priority hydration based upon the criticality of local operations. The presence of pain signals various malfunctions frequently caused by water shortages. As often as that occurs, pain yields to adequate supplies of additional water, provided the water arrives ahead of organic injury. At least that has been the common clinical experience of a doctor who

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recognizes in water a commodity essential to all life forms. Whenever water restores order to a patient’s system, Dr. Batmanghelidj is pleased to observe an actual remedy whereas a medical protocol might have chemically suppressed the all-important drought signal instead.

Oxygen alone is more immediately critical to survival than water intake. If we have neglected water, we are likely to have overlooked the third-most important element in survival, salt. Common table salt obtains its bad reputation through a refining process that leaves pure sodium chloride powder—iodine likely added back to prevent goiter. Salt from the sea, however, is complete with 80 or more trace minerals. Ancient methods of harvesting result in a coarse product, grayish in color and still somewhat moist by the sun-drying strictly observed. (A ceramic table grinder deals nicely with it.)

Sound physical health is very largely dependent upon cellular integrity. While an exterior medium of adequate salinity permits osmotic water to regulate the interior of cells, water and salt of sound quality are needed in good supply for establishing and maintaining a most critical balance in the fluid media on either side of cellular walls—too numerous to count.

Broad though that application is, the need for sea salt is broader still. By way of just one more indication of a worthy subject of research, we are told that the bones will yield up salt to maintain adequate salinity in the blood. Given that salt is needed for essential bone hardness, several significant implications readily appear.

Entire books contend with water quality as well. In addition to controversial chlorine and fluorine, city supplies have been known to contain impurities like, radon, arsenic, heavy metals (carcinogens), fertilizers, herbicides and pesticides. Aside from deliberate antibacterial and harmful pH additives, public supplies are similarly notorious for industrial contaminants like asbestos and toxic chemicals like cyanide. Routine chlorination is for bacterial control. Fluoridation, where applicable, is done for contended benefits to dental hygiene only frequently not by means of naturally occurring calcium fluoride but highly toxic industrial wastes like sodium fluoride and fluorosalicic acid instead. The same ingredients are found in rat poison and insecticide preparations. Regularly ingested “remedies” of that sort, however, raise legitimate concerns over the prospect of eventual harm incurred in consequence of toxic accumulations, foreign to the body.

Of three domestic filtration categories, charcoal filters saw common use decades ago only to be ridiculed a short time later as ideal breeding sites for the bacteria they trapped. Silver-activated charcoal filters followed and membraneous filters, constructed of microfibers, which must be

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permeable to water. Not even the finest among them can block all viruses. Pore sizes of 1 micron or smaller are officially regarded safe against parasites like cryptosporidium. More specialization applies to systems of water purification. For instance, ion exchange systems are particularly designed for eliminating contamination by heavy metals. Ceramic filters, commercialized processes of reverse osmosis, ozone treatment (O₃) and ultra-violet radiation, etc., all have seen use as alternatives to clean water which once fell from the sky. And occasionally, high mineral content of well water has been viewed with alarm at that.

Variability in localized conditions and absented controls makes specific quality recommendations impossible from a distance. It is a matter of common knowledge meanwhile that the formula for the most universal solvent has remained constant as two parts hydrogen for one part oxygen (H₂O). Steam distillation units—residential or commercial—simulate nature in processes of vaporizing and condensing the water vapor.

Drinking water should be slightly more alkaline than healthy blood at 7.365 pH. Among other extreme hazards related to bodily acidity, drinking water of higher pH helps to prevent leaching internal supplies of sodium, potassium, calcium and magnesium from where they are needed. Saliva and urine can be similarly tested for acidity/alkalinity with the use of pH strips (litmus paper), available in the range of 4.5 to 7.5. (The potential of hydrogen scale [pH] is from highly acidic 0 to highly alkaline or base 14.) To a lesser extent, fresh lemon or lime*, when added to the supply (for taste), also has an alkalizing effect though safe agents of more alkaline potency are available at health food stores.

An informed review of the most compliant sources of potable water near you is recommended, and in cases of private or public water supplies of dubious quality, also laboratory analysis. With thousands of pollutants and even more thousands of combinations, however, testing can be extensive and expensive.

* The pH of burned residue is always used to determine dietary acidity/alkalinity. Though lemons and limes consist of citric acid, their residual ash is alkaline.

How much water to drink every day!THE VERY GENERAL FORMULAE:A. Water

1. Divide your weight in pounds by 2.2. Divide the quotient by 8. The numerical result represents the daily number of glasses you should consume in purified water, e.g. 144 lbs / 2 = 72 and 72 / 8 = 9 glasses.

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Coffee, tea and beverages containing caffeine and/or alcohol do not count in the tally.** Pure water is best taken half an hour before mealtimes and two and one half hours thereafter with sipping only during meals. Two more glasses of water are appropriate at or around bedtime. Thirst signals are restored with re-hydration and should be promptly quenched. Darkness in the urine is a reliable indication of dehydration; it should be almost colorless to light yellow.

B. Sea Salt – ½ teaspoon for every ten glasses of water. (Reduce salt intake and increase water consumption for a few days should swelling appear at the ankles. Remember as well that salt accompanies perspiration.)

** Alcohol consumption has been associated with reductions of the hormone vasopressin for diuretic effect. Whereas vasopressin is intended to preserve adequate supplies of water to the nervous system/brain, chronic dehydration in these areas has been implicated with nerve damage. Similar precautions apply to caffeinated beverages only with over-stimulation of the brain and heart muscle added. Diet beverages, so-called, may be sweetened with a substance with methyl alcohol that the intestine converts into formaldehyde. You know it as aspartame, popular in part because it is 180 times sweeter than sugar. Yet the partial result in formaldehyde is known to embalmers everywhere. This same neurotoxin becomes volatile formic acid through subsequent processing.

A brief visit to Dr. Batmanghelidj’s Web site yields overviews of physiological support separately provided by the nutrients water and sea salt.

WATER SEA SALTNothing lives without it. Nerve cell communication depends

upon it.Main source of energy to the body. Actually stabilizes heartbeat/blood pressure.Regional shortage suppresses and kills (cells). Needed for extracting cellular acidity.Main solvent for all foods, vitamins and minerals. Vital to the tract for absorbing food particles.Generates electrical and magnetic energy in cells. Vital to generating hydroelectric energy.Food particles are not energized without it. Vital to bone structure.Increases transport and absorption rates. Essential in preventing muscle cramps.Needed for developing strong immunology. Vital to clearing lungs of mucus and phlegm.Prevents DNA damage and assists repair. Vital in avoiding sinus congestion.

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Assists collection of oxygen by red blood cells. Is a natural antihistamine.Removes cellular waste as it delivers oxygen. Prevents production of excess saliva.Main lubricant of the joints. Vital as a sleep regulator – natural sedative.Shock absorber in spinal discs that cushion. Counteracts diabetes.Prevents heart attack and stroke. Vital to the prevention of gout/gouty arthritis.Needed for manufacture of neurotransmitters. Taken on the tongue, prevents dry coughing.Prevents clogging of arteries in heart and brain. Vital to preventing varicose and spider veins.Needed for the production of all hormones. Vital for maintaining sexuality and libido.Used to lose weight without need of dieting. Vital to reducing double chin.

Lists which are not at all exhaustive to begin with have been highly abbreviated here. Among other notable credits belonging to proper water usage appear positive effects on: attention deficit disorder, fatigue, stress, anxiety, depression, glaucoma, leukemia, lymphoma, Alzheimer’s disease, multiple

sclerosis, Parkinson’s disease, Lou Gehrig’s disease and addictive urges. Morning sickness, by the way, is symptomatic of dehydration whereas adequate supplies of water are known to decrease premenstrual pain and alleviate hot flashes. The cumulative effect of adequate supplies of safe water upon the human system plainly integrates brain and body functions for the better realization of purposeful objectives.

PHYSICAL EXERCISE

Exercising moderately on a regular basis is another plank in the platform for minimizing your risk of hormone imbalance. “Moderate” is significant. More specifically, we mean that very radical exercise actually suppresses the immune system. Those unwanted consequences happen in part through explosive oxidation, as the release of many free radicals, with attendant risks of hormonal imbalance. Moderate exercising, on the other hand, is of incalculable benefit. The range of rewards far exceeds the most apparent hormone-related gains waiting to be realized from lowering estrogen production capacity at the loss of excess fat; a tonic effect on the nervous system is physiologically valid and emotional stability supports adrenal function, even as bone strengthening gained through tension and moderate impact assists greatly in preventing osteoporosis.

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Dr. Batmanghelidj lists the four most vital steps to better health in this order: Balancing the water and salt content of the body; Exercising the muscle mass—in the outdoors, sunlight preferred; A balanced diet of proteins and vegetables; and Avoiding dehydrating beverages.

Among all exercising options, brisk walking is commonly considered to be of utmost benefit. Those fat-burning enzymes stimulated along the way will still be active hours later. A list of other known benefits includes:

Expansion of the vascular system to prevent hypertension; Opening capillaries in muscle tissue to reduce blood pressure; Toxic reductions by the discarded amino acids burned; Prevention of neurological disorders, including autoimmune diseases, by the

breakdown of muscle tissue prevented; Lowering blood sugar in diabetics; Improvement in joint mobility; Blood pumped in the venous system via alternating leg

contractions/relaxation; Increased production of endorphins, enkephalins and dynorphins —natural

opiates Enhanced sympathetic nerve system functions through the adrenaline

supplied; With proper hydration, inhibited asthma attacks and allergic reactions through

the reduction of histamines in the presence of adrenalin; and Increased supplies of all vital hormones.

Walks of 30 minutes performed four times weekly, if done briskly enough, are ideal.

1. Choose the best air quality within range of your home.2. Find your anaerobic threshold — the pace at which you can hear your own

breathing. 3. Picking the pace up from audible breathing, take notice of difficulty in

speaking. 4. Immediately back off the pace to hear your own breathing again. Your ideal

pace has been set to preferred oxygenation. 5. Taking care to swing your arms is of obvious benefit to the upper body. No

less important, however, is the toning and relief gently delivered to the lower back through repetitive redistribution of the spinal load (from side to side).

The very important lymphatic system performs the dual functions of collector and distributor. Part of the immune system, it collects cell debris, distributes infection-fighters called lymphocytes and transports fats from the small intestine to the blood. Unlike the main circulatory system, the lymph network operates minus a pump of its own, making rhythmic muscle contractions of particular benefit to its vital operations. It so largely works against gravity too.

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REST / SLEEP

Sleep deprivation is said to have measurably adverse effects upon mental health and all levels of physical performance. A known price now increases the more we learn about melatonin, a hormone produced by the very nocturnal pineal gland. Melatonin is gaining recognition as a “power antioxidant.” A Web site for summary research findings announces that it “crosses the brain barrier and may help in certain types of cancer, in viral infections, in sleeping aids and more.” Fourteen of seventeen pages later, a particular research report from Texas concludes with, “…melatonin, IPA and AA may be effective in protecting against [17 beta-Estrodial] E(2)-related DNA damage and, consequently, carcinogenesis.”

The set of your biological clock, also known as the circadian cycle, is on the job description of this busy hormone. By approximately 5:00 o’clock in the morning, body temperature will have been reduced by as much as 1.6 degrees Fahrenheit and electrical impulses to the brain and muscles similarly scaled down for rest and recuperation. Multiple chemical changes follow. Sleep-needs tend to vary with age, from nine to nine and one half hours in teenagers, to seven to nine hours in adults. With advancing age come advanced sleep patterns, as evidenced by earlier drops in telltale body temperature, and sleep fragmentation. Teenagers, on the other hand, tend to delay their sleep patterns. Unfortunately, their full requirement nevertheless remains. If the alarm clock regularly cuts the rest period short, behavioral/performance problems are sure to follow. Moreover, the growth hormone is produced only during the deepest levels of sleep, times in which brain wave patterns have slowed to the delta range.

Sound rest offers one of the best means for supporting adrenal functioning. Sleep, for too many working people, has come to represent little more than a waste of time - the non-active indulgence at day’s end after other activities of “real” importance have been accomplished. If you like to “burn the candle at both ends,” here is a suggestion: Book time for sleep among other appointments in your calendar. (While you are at it, schedule a little time each day for physical exercise.) Bedtimes should be scheduled in time for physical restoration of appropriateness to the demands of each upcoming day.

Remember your pineal gland: It only makes melatonin in the dark.

TIPS to sleeping better: Establish a regular bedtime; Exercise regularly, of course, but try to finish the routine at least three hours

before bedtime; Regularly observe a period of relaxation just prior to retiring for the night;

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While winding down, avoid large meals, lots of fluid intake and snacks which are high in sugar, honey, chocolate, and caffeine.

Instead, you might try a protein snack—say, a cup of yogurt—before your bedtime application of progesterone cream. A pinch of sea salt on the tongue and kept away from the palate has been known to work marvels for some people. When all else fails there is the tried-and-true mug of warmed milk, organic naturally. But, have you ever added Ovaltine? (The very thought is enough to make one yawn.)

WASTE ELIMINATIONRestored bowel function quite possibly provides the quickest means to becoming rid of excess estrogen.

Not only is the elimination of harmful wastes of immense importance to hormonal health, a general condition of health relies heavily upon regular garbage removal. Poor nutrition frequently induces sluggishness in the large colon where antigens and toxins accumulate from putrefactive waste matter. Accumulating waste serves as a convenient breeding ground for harmful bacteria for direct introduction to the portal blood stream and liver together with unwanted hormones. While buildups of tar-like sludge along the colon wall initially may interfere less with the assimilation of nutrients up-line, lost peristaltic action (wave contraction) in the lower large colon soon results in sluggish bowel movements and eventual constipation. Accumulation of compacted waste materials lodged in a spastic colon (of diminished or no peristaltic capability) describes the plight of chronic constipation with its many related ailments. When all too soon, poisonous effluent produced in a chronically blocked colon re-enters the blood stream for circulation throughout the body, immune depletion and fatigue follow. Though restored bowel function quite possibly provides the quickest means to becoming rid of some excess estrogen, this program strenuously cautions against resorting to commercial laxatives for irritating the colon wall (as means to peristalsis). A sufficient intake of water, vitamin C, probiotics and supplemental dietary fiber of the right variety should return natural urges for elimination. Quality of selection definitely applies to fiber and sourcing good supplements at retail outlets can pose a difficulty. With complexity for a primary quality criterion, your supplement should consist of 13.5 grams of soluble and insoluble fibers in each 15 gram portion. The supplement of choice also contains a herbal colon cleanser and friendly bacterial culture for replacement purposes. A constipated system is one in which the transition time of toxic wastes is slow. The longer the "transit time," the longer the toxic waste matter sits in our bowel, which allows them to putrefy, ferment and possibly be reabsorbed. The longer your body is exposed to putrefying food in your intestines, the greater the risk of developing disease. Even with one bowel movement per day, you will still have at least three meals worth of waste matter putrefying in your colon at all times.

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FIBER

Fiber is very important in the role as an estrogen modulator and in helping with adrenal health as well as bowel function. Fiber is the Key!!

A plant eating animal our size, living in the wild, would take in 30 to 90 grams of fiber a day. The average human gets only about 10 – 15 grams of fiber a day. Most humans maintain their best health on at least 30 grams of fiber per day

There are two kinds of fiber contained in fruits, vegetables and whole grains - insoluble and soluble fiber. When we think of food and fiber most of us are thinking of the insoluble fiber – the fiber in food that does not dissolve but passes through the digestive tract as bulk pushing food along with it. We call the time it takes for food to get through the digestive tract transit time. The transit time for most food should be 12 – 18 hours. Breakfast today should be eliminated by breakfast tomorrow, lunch today by lunch tomorrow and dinner tonight by dinner tomorrow. The fiber in our foods helps us accomplish this.

The second form of fiber is soluble fiber. Soluble fiber absorbs and binds toxic chemicals that are circulating in your body and moves them rapidly through your body. In addition to the sponge-like nature of soluble fiber, insoluble fiber helps scrub clean the thousands of nooks and crannies of your large intestine where carcinogens can pass through the bloodstream. . The fiber content in food is nature’s miracle pollution fighter. Fiber reduces the amount of time that chemical carcinogens spend in your body so they have less chance to damage cells.

When fiber is present in large amounts in the colon, it attracts and traps carbon-based toxic compounds just like the carbon water filter. With adequate fiber, bile salts that contain carcinogenic and mutagenic impurities can be moved out of the body quickly, because fiber passes very quickly through the body.

Many diseases have been connected to low fiber diets. High blood pressure, blood sugar imbalance, heart disease, gall bladder problems, varicose veins, diverticulitis, colon cancer, irritable bowel syndrome, constipation, and hemorrhoids are just a few of the conditions that can be prevented with a diet rich in fiber.

Adrenal fatigue often is exacerbated by constipation. Increasing the amount of fiber in your diet not only improves bowel motion and re-establishes normal bowel function but also helps strengthen your adrenal function.

FIBER and the hormone connection

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High-fiber foods will help your body transport and eliminate potent carcinogens including estrogens that find their way into you diet and then your body. Please note that estrogen can become a carcinogen when in excess in our body. Estrogens, which ultimately reach the lower intestinal tract with the help of the friendly bacteria in the bowel can re- circulate. Fiber is very important in the role of an estrogen modulator in that it assists the body by picking up the excess estrogen and eliminating excess estrogen through the bowel.

When beginning a hormone-balancing program and as the body’s responses become more efficient, the liver often begins to detoxify more rapidly. This means that more toxic constituents including estrogens are contained in the bile that is secreted by your liver and emptied into your intestinal tract for elimination. Fiber prevents bile from becoming toxic in the large intestine by binding with it and moving it along the digestive tract. In this way fiber helps eliminate fat-soluble excessive estrogens from your body. Without sufficient fiber present, these excessive estrogens may be released from the bile and reabsorbed through the intestines.

In addition to detoxifying the liver for hormonally challenged men and women it helps with constipation. Many hormonally challenged men and women suffer from tremendous bowel dysfunction including Crohn’s, colitis, IBS and chronic constipation. Slowly increasing fiber intake helps greatly with bowel dysfunction.

Bowel problems like constipation means that wastes sit longer in your colon, and that means greater re-absorption of xeno-estrogens from waste and greater toxic estrogen load. A bowel movement at least once a day (preferably two or more) assists the body in eliminating toxins more consistently rather than absorbing them.

STUDIES:

Higher intake of dietary fiber is associated with lower circulating estrogen levelsMedical Research News Published: Monday, 18-Oct-2004 Researchers from the Keck School of Medicine of the University of Southern California in Los Angeles, the University of Hawaii in Honolulu, and the University of Helsinki in Finland have shown that, in Mexican American women, higher intake of dietary fiber is associated with lower circulating estrogen levels.

Because high estrogen levels have been linked to breast cancer, this finding could provide a significant step toward preventing breast cancer.Although there have been several studies that have looked at the relationship between dietary fiber and breast cancer, they are equivocal.

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Researchers have yet to connect the two, to show a true and unequivocal cause-and-effect relationship between fiber and breast cancer risk. However, there is scientific evidence that dietary fiber may play an important role in the metabolism of estrogens and may therefore be an important determinant of circulating estrogen levels in the body. "There's been so much research on this subject, and yet the jury's still out," says Kristine Monroe, Ph.D., a postdoctoral fellow in the Keck School's Department of Preventive Medicine and first author on the study. "Latinas enrolled in the Multiethnic Cohort Study have lower breast cancer rates than any major racial/ethnic group in the U.S. Even after adjusting for known risk factors, their incidence rate is still 20 percent less than white women, who have been the focus of the majority of earlier research and whose dietary fiber intake is generally not that high." To rectify that situation, Monroe decided to use data collected by the National Institutes of Health-funded Multiethnic Cohort Study of Diet and Cancer to begin looking at the relationship between dietary fiber and estrogen levels in Mexican-American women, an ethnic group in which dietary fiber intake is higher on average than in most other populations. Even then, says Monroe, she selected for the study those who had the highest and lowest intake levels among all the Mexican-American women. In the end, Monroe and her colleagues--including Laurence N. Kolonel and Suzanne Murphy, professors at the Cancer Research Center of Hawaii, Brian E. Henderson and Malcolm Pike, professors of preventive medicine at the Keck School of Medicine of USC--looked at blood hormone levels of 252 Latina women participating in the Multiethnic Cohort Study in relation to dietary intakes. Dietary fiber intake was quantified in two ways: (1) from a food frequency questionnaire administered at the time of the blood draw; and (2) from biomarkers of dietary fiber intake found in the blood samples. What they found was that, as dietary fiber intake increases, levels of estrone and estradiol, two female hormones measured in blood, drop sharply. In addition, the researchers say, they found that as dietary fat intake increased in the women studied, so did the hormone levels. "However, when dietary fiber and fat are both included in the statistical model, only dietary fiber remains a significant predictor of hormone levels," Monroe notes. The next step, Monroe says, is to see if a higher intake of dietary fiber in these women leads to a lower incidence of breast cancer. "This study provides clear evidence of an association between dietary fiber intake and circulating hormone levels in postmenopausal Latina women," the researchers note, "and potentially provides a dietary means for lowering a woman's risk of breast cancer." http://www.aacr.org/

What you can say:

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FIBER Maxx is a two for one product because in addition to 7 forms of fiber it also contains probiotics – acidophilus and bifidus Each serving of Fiber Maxx contains 13.4 grams (1 level scoop) of fiber. It contains soluble (6 grams) and insoluble (7 grams) – even better than food which contains 20% soluble and 80% insoluble. It is the soluble fibers that help to take excess estrogen out of the body and the probiotics which re-introduce friendly bacteria into the bowel. Fiber Maxx includes sources of important nutrients for the friendly bacteria that live in our digestive tracts. Unless the large intestine is emptied daily, unwanted estrogens, xenoestrogen included, will be recycled, burdening the body unnecessarily.

SEE PRODUCT PROFILES on the website

The purpose of FIBERMAXX INGREDIENTS –

As a flavouring, fructose is sweeter than sucrose so less is needed to achieve the same sweetness, offering calorie savings. Fructose has a low glycemic index and does not cause surges and dips in blood glucose levels. Pure crystalline fructose offers many functional benefits when added to a wide range of foods and beverages, improving product palatability and stability.

Psyllium Seed Husk is an excellent colon and intestine cleanser removing toxins, which cause autointoxication and restoring tone to the mucous membranes of the intestines. Psyllium seed husks are indigestible in human beings and are often used as a source of dietary fiber. They are used to relieve constipation, irritable bowel syndrome, diverticular disease, and diarrhea. They are also used as a regular dietary supplement to improve and maintain regular GI transit. The inert bulk of the husks helps provide a constant volume of solid material irrespective of other aspects of the diet or any disease condition of the gut. Some recent research is also showing them to be promising in lowering cholesterol and controlling diabetes.

Guar gum is a dietary fiber from the Guar plant. The gum is used to help absorb waste matter in the colon.

Cranberry and buckthorn are included for their anti inflammatory effects.

When bentonite clay absorbs water and swells up, it is stretched open like a highly porous sponge. Toxins are drawn into these spaces through electrical attraction and bound up for excretion of pathogenic viruses as well as herbicides and pesticides. The bentonite is eventually eliminated from the body with the toxins bound to its multiple surfaces.

Alfalfa, an early cultivated plant, is high in fiber and is know to help colon disorders. It is also known for its antibacterial and detoxification properties.

Nopal cactus ( a type of prickly pear cactus)41

The insoluble plant fibers in Nopal cactus provide dietary roughage, which make it easier to maintain bowel regularity. Nopal also contains soluble plant fiber, which helps absorb toxins, including carcinogens, as it sweeps the colon clean.Nopal contains a high amount of mucilage, which helps balance the pH of the stomach and soothes the stomach lining. Because Nopal contains antioxidant flavonoids, it helps neutralize free radicals before they can overtax the liver. It also helps absorb toxins, decreasing the liver's load. By supporting the liver, it frees that organ to balance bodily functions, including the immune system. Black walnut leaves are used for killing parasites in the body and have

strong antifungal properties.

Fiber Maxx probiotic combination – Probiotic facts:

The intestinal tract is a bacterial battleground for beneficial and harmful bacteria and toxins. The side that wins the war determines our state of digestion, elimination and general health.When healthy, the intestinal tract is lined with billions of beneficial bacteria which are there to keep our digestive system clean by feeding on waste and toxins, fungi such as yeast, and harmful bacteria.A proper balance of beneficial intestinal flora is essential for many important functions in the body.Microbial Imbalance

In a colon that has a healthy balance of beneficial bacteria, there are over 400 separate species of friendly microbes. That's literally billions of bacteria per square centimeter, all working to keep your body strong and healthy. Unfortunately, the balance between beneficial and harmful bacteria can easily be thrown out of balance.The number one cause of bacterial imbalance is the use of antibiotics. Antibiotics destroy all bacteria in the body, good and bad. Once those microbial numbers are depleted, harmful organisms such as Candida albicans, (yeast), can easily overwhelm the system.Other drug therapies, for example birth control pills, the heavy use of non-steroidal anti-inflammatory drugs (NSAIDS) such as Advil or Motrin can disrupt microbial balance. So also, can radiation therapy.Some other factors that can contribute to an improper balance of intestinal flora are dietary habits such as excessive sugar or alcohol content, or drinking fluoridated or chlorinated water.

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In the 1800's most of our great-grandparent's food came from local farms or their own gardens. They ate seasonal fresh fruits and vegetables, endowed with abundant beneficial microbial life. Before the industrial age, Americans suffered far fewer digestive problems than we do today.With the coming of the industrial revolution, the American diet evolved from primarily seasonal fresh produce to sterile, heat processed canned or frozen foods. Under our modern conventional farming methods of today, the fresh foods we do eat are sprayed with fungicides and pesticides, which kill a great number of beneficial microbes.For these reasons and more, many Americans suffer from "ecological deserts" in their intestinal tracts. Candida, (yeast), is rampant in both men and women. Some of the symptoms of candida overgrowth are:

Chronic yeast infections  Chronic fatigue

Headaches   Depression Skin rash Low sex drive Allergies Joint and muscle pain

Weight gain Increased intestinal gas and bloating

Decreased immune system

Impaired memory and mental clarity

It is estimated that 80 million Americans suffer from candidiasis. (The Body Ecology Diet - Donna Gates and Linda Schatz, B.E.D. Publications)Candida, or candidiasis often goes hand in hand with serious illnesses such as Epstein-Barr virus, AIDS, and diabetes.If you are a typical American as described above, and if you have one or more of these symptoms, chances are you have a serious microbial imbalance. But the good news is, it can easily be restored! Fiber Maxx probiotic combination contains a broad spectrum of beneficial soil born bacteria.

Intestinal flora provide many benefits including:

• Nutritionally support digestive transit time and thus support regularity

• Assist and strengthen the immune system

• Help protect the intestine through the barrier effect of bifidobacteria 43

• Assist in controlling the formation of free radicals

In addition, the bifidobacteria metabolize the dietary fiber and produce short-chain fatty acids that have many beneficial effects, such as:

• Help provide B vitamins

• Help in the improved absorption of calcium

• Help balance lipid and cholesterol metabolism

• Help produce beneficial enzymes

Vitamin C – as a detoxifier and to combat stress.

"Sodium Ascorbate is derived from Ascorbic Acid which sources are acerola, hip berries, citrus fruits, tea leaves. The Ascorbin is extracted dissolved and a Sodium salt from sodium Bicarbonate is added. The other ingredients are not certified organic but from natural fruits and vegetables."

A vitamin is a catalyst, a substance that enables other nutrients to work. There are whole books written on the subject of vitamin C by people much more informed than I. This super anti-oxidant and detoxifying nutrient has been making news for decades, since Linus Pauling began researching its amazing immune-boosting effects. Suffice it to day that Vitamin C is a necessary nutrient in everyone’s diet today. It is water soluble so that your body will eliminate what ever it doesn’t need.

Vitamin C is a detoxifying antioxidant and a vital anti-pollution vitamin. Many studies have demonstrated vitamin C’s cancer-deterring strengths. Bio-chemical studies suggest that vitamin C blocks the formation of carcinogens from cured meats such as bacon, ham and smoked fish. They say that a diet rich in vitamin C will significantly inhibit the transformation of nitrates into birth defect-causing chemicals. Vitamin C is an important aspect of the low-toxin diet. It will also help block nutrient depletion that might arise as a result of nitrate-induced vitamin deficiency. Vitamin C then could be an important weapon in the battle against nitrites. (in 1978 the government mandated that vitamin C be added to processed meats.)

Dr. Libby (from the Linus Pauling Institute) says that Vitamin c can inoculate a person against hundreds of environmental pollutants, infectious and degenerative diseases and emotional distress .

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When you are sick or under stress your body will need more Vitamin C. Many keep an extra supplement around for the times when you feel a cold or flu coming on.

Let’s talk about stress and hormones for a moment. When we are under stress the adrenals have to work over time to produce adrenalin and cortisol to keep us afloat day to day. What many do not know is that our adrenals use vitamin C at a higher rate than any other organ in our body. It would follow that a vitamin C deficiency would have an adverse effect on the adrenal glands – says Dr. John Lee. He states that the RDA is not appropriate for people under stress such as illness, infection, surgery, trauma, fatigue or any metabolic or even psychological stress.

Dr. James Wilson author of “Adrenal Fatigue” says that Vitamin C increases adrenal function and should be consumed several times a day.

The vast majority or animals make their own vitamin C as needed. When put under stress, their vitamin C production increases. We humans are unable – incapable of making vitamin C.

All of our Vitamin C must come from our food.

Good food sources of Vitamin C include:Citrus fruitsTomatoesMangoes, kiwisRed peppers

Time and heat destroy Vitamin C. This is the best reason to eat plenty of fresh raw fruits and vegetables containing vitamin C.

When we are unable or unwilling to eat well there are always Vitamin C. supplements, which we can take.

I found some great advice from One medical doctor in a medical e- Alert Message I subscribe to. Dr. Spreen explains how the low amounts of vitamin C found in most multi-vitamins should be considered only the start of the supplementation of this important nutrient. He went on to say "The amount of vitamin C in a supplement is far less than I'd want a person to take. I nearly always start with a minimum of 1000 milligrams 2x/day."

It is important it is to spread out vitamin C supplementation throughout the day. "Taking 3000 milligrams of vitamin C at one time is nowhere near as potent as taking 1000 milligrams 3 separate times. In fact, I'm against taking vitamin C less than twice/day, as it is utilized so quickly that there may be none of the original dose left in the bloodstream long before the next dose arrives if you wait 24 hours."

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And in answer to a question about time-release capsules, Dr. Spreen made it clear that he's not a fan of any agent added to a supplement that inhibits the release of nutrients, which is basically what the time-release mechanism does.

As he puts it, better that each person provide their own time release by taking doses over the course of the day.

Anyone who's ever shopped carefully for vitamin C knows that there are several types of C to choose from. Here's a quick rundown of different C types

* ASCORBIC ACID: This is the standard form of vitamin C. It is in expensive to produce and therefore the product most often found in stores.

*ASCORBATE Vitamin C: Sodium ascorbate is one of the salt forms of the nutrient Vitamin C (as opposed to the acid form). It is usually synthetic, as are other forms, such as calcium ascorbate, magnesium ascorbate, etc. It tends to be bitter, while ascorbic acid is sour.

* NATURAL vs. SYNTHETIC: The synthetic vitamin C molecule is chemically identical to natural forms. The difference arises in other nutrients that accompany the C, such as bioflavonoids, which make the C more effective. That's not to say that I don't prefer natural; it's just that it's very hard to come by, and extremely expensive. So the chances of high doses of C (like 1000-milligram capsules) being all-natural are low.

* ROSE HIPS: This natural form of vitamin C is very expensive, so nobody sells it exclusively (to my knowledge). Manufacturers put a little in with the synthetic source for marketing purposes. In its natural state, meaning mixed by Mother Nature with attending bioflavonoid fractions, there's little question (to those who treat with it regularly) that less amount of rose hips is needed for an equivalent biological action.

* ACEROLA VITAMIN C: This is another natural form (from a tropical American shrub). Like rose hips, acerola is usually mixed with synthetic.

* VITAMIN C COMPLEX: This is somewhat non-specific, and can be any group of related items, such as multiple salts of C (calcium, magnesium, potassium, sodium ascorbates, for example).

* ESTER C: There is an issue concerning Ester C, touted as stronger than the standard form. I don't think it's any stronger, and neither did Dr. Linus Pauling, though you'll see commercials that indicate otherwise. Some people do feel it has less of a tendency to upset their stomach, however.

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* FAT SOLUBLE VITAMIN C: The fat-soluble form of vitamin C is called ascorbyl palmitate, and is better absorbed and stored by the body than water-soluble forms. (All the other forms of C are water-soluble.) Ascorbyl palmitate is harder to find, and more expensive.

The amount of any vitamin you take is not necessarily the amount that your body ends up absorbing and ultimately putting to use.

Absorption is the key to everything. Keeping that in mind Dr.Spreen tries to give the body what he calls "luxuriant amounts" of nutrients (which he believes it can handle in high doses, as opposed to drugs), and hopes the body gets what it needs.

Complicating the absorption issue is the fact that your body's ability to absorb nutrients is not necessarily the same from one day to the next. The degree of vitamin C absorption changes depending upon the dose ingested and the body's need at any particular time.

For example, 6000 milligrams might cause loose stools in a given healthy person when the same person during a bout with the flu might be able to take 20,000 milligrams without difficulty.

Some people are less tolerant to vitamin C in the acid form. For them switching to the salt form (sodium ascorbate,) often permits far higher tolerance. Absorption may be facilitated by the regular use of vitamin C. Assuming you take enough (RDA amounts won't do it), high doses of vitamin C 'awaken' dormant enzyme systems that can utilize the additional doses of the nutrient. Over a period of time their body gets used to having the higher dose and may have to up their dose occasionally to accommodate.

What you can say:

C Maxx – Vitamin C detoxes the system. C Maxx is a crystallized product, easy on the digestion - 1 capsule = 500mg)    

√ Valuable antioxidant                          √ Supports healthy aging     √ Promotes healthy skin and gums       √ Improves circulation       √ Boosts immune function                    √ Supports lung health     √ Reduces allergic response                 √ Improves cardiovascular health

Tip – In times of stress (emotional and physical) the adrenal gland has very high requirements for vitamin C. Offer the body enough C to achieve “bowel tolerance”.

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This simply means taking enough Vitamin C to cause the bowel to become slightly loose. Then maintain at whatever amount suits your body. We offer 3 Grams per day in our monthly supply … some folks may need to order an additional bottle every month to meet their needs.

Suggested Bowel Program

If you have bowel symptoms or are on prescription medications, consult your doctor prior to starting this program .

Unless the large intestine is emptied daily, unwanted estrogens, xenoestrogen included, will be recycled, burdening the body unnecessarily. To join the “18-inch Club” …

Fiber Maxx

C Maxx provides 500mg of pure vitamin C crystals in each vegetable capsule. C-MAXX can be taken in the capsule with water or your favorite juice or removed from the capsule and mixed with water or your favorite juice. C-MAXX is an easy, economical and pleasant way to get the vitamin C your body needs. 

Combine Fiber Maxx and C-Maxx two products that go together like a “horse and carriage.” They jointly perform the important functions of:

Cleansing the bowel; Restoring normal intestinal flora; Supporting the liver (through cleansing); Supporting the immune system; and, Reducing unwanted cholesterol.

Use FiberMaxx to increase fiber and to re-balance your intestinal flora. C-Maxx supports the liver and promotes bowel motility. There are no ‘laxatives’ needed in this program. Please do not use Fiber Maxx without C- Maxx. You simply use more or less Fiber Maxx and C-Maxx until you have achieved your “18 inch” goal. (3 x 6 inch BM or 2 x 8 inch)

N.B. Start your program by doing a 3-day diet history, using the Fiber Score Board. (See the last page of this document.) Figure out your average daily consumption of fiber in the food you eat. Gradually introduce more dietary fiber by perhaps 5 grams per day until you are consuming 30-50 grams per day, depending on your size and tolerance.

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Tip - Mix FiberMaxx in a full 8 oz of liquid, using a small battery-operated mechanical whisk. These are easily purchased as milk “frothers” used for making coffee with milk foam on top. The mixture will start to thicken right away, so drink immediately and follow with a further 8 oz.of water. This is a great gift to the bowel which needs plenty of liquid to do its work.

Morning:

Daily Maxx: 2 tablets C-Maxx : 3 capsules (@ 500mgs. vitamin C) = 1500mgs.

Fiber Maxx : Start with ¼ - ½ scoop and gradually increase to one heaping scoop (15 grams). Add to water, juice or ‘smoothy’.

Evening:

Daily Maxx: 2 tablets

C-Maxx: 3 capsules (@ 500mgs. vitamin C) = 1500mgs.

Check your Fiber Score Board and determine whether you need to top up with some more fiber. If you have not reached your goal for the day, supplement with more Fiber Maxx. Take enough to accomplish your fiber consumption goal.

Trouble Shooting: Everyone is different!

Tip - If you are constipated: Gradually increase your use of C-Maxx by an additional 1-2 capsules twice per day until regularity is achieved. Stool should be soft, tubular in shape and require no straining. At times of stress, expecially in the winter months when we are at risk for colds and ‘flu, increase your Vitamin C to bowel tolerance. (Just enough to accomplish your bowel goal, which may for some people require up to 20 Grams per day.)

Tip - If you get diarrhoea: Take 1 tsp. of Fiber Maxx after each loose bowel movement and diminish the C-Maxx.

Tip - If you are on a weight loss program, take 1 tsp. Fiber Maxx ½ hour before each meal. This will give you a feeling of fullness and slow digestion.

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Tip – Children’s fiber consumption: The ‘rule of thumb’ is to take the child’s age and add 5 grams. At least ½ of the total fiber should be from their food.

For example, a child of 10 years (10+5) should consume a total of 15 grams from dietary intake and supplement.

Water is essential to the process!

Here is a “rule of thumb” for how much water needed per day:Tip -

3. Divide your weight in pounds by 2.4. Divide the quotient by 8.

The numerical result represents the daily number of glasses you should consume in purified water, e.g. 144 lbs / 2 = 72 and 72 / 8 = 9 glasses.

Coffee, tea and beverages containing caffeine and/or alcohol do not count in the tally.** Pure water is best taken half an hour before mealtimes and two and one half hours thereafter with sipping only during meals. Two more glasses of water are appropriate at or around bedtime. Thirst signals are restored with re-hydration and should be promptly quenched. Darkness in the urine is a reliable indication of dehydration; it should be almost colorless to light yellow.

Tip - Cut and paste this information about the Bowel Program and give to your clients. Review with them at the start of the program and again in one week. The weakest link in our program is when folks do not realize the importance of bowel elimination. Often, they find the first days difficult so need your coaching especially at this time.

Include the following sentence with all of your handouts –

This information is educational in nature and should not be used or construed as medical advice.

“Let’s Talk About Hormones”READING LIST

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1. What Your Doctor May Not Tell You About Dr. John Lee 0-446-67144-4Menopause

2. What Your Doctor May Not Tell You About Dr. John Lee 0-446-67380-3Premenopause

3. What Your Doctor May Not Tell You About Dr. John Lee 0-446-52686-xBreast Cancer ( his best book yet ) & Dr. David Zava

Taking Charge of Your Fertility Toni Weschler 0-06-095053-6

Adrenal Fatigue Dr. James Wilson 1-890572-15-2

Overcoming Thyroid Disorders Dr. Brownstein 978-0-9660882-2-9

The Formula J & G Daoust 0-345-44305-5

A Week in the Zone Barry Sears PhD 0-06-103083-x

Hormone Deception Lindsey Berkson 0-8092-2538-7

The Greatest Experiment Ever Performed on Women Barbara Seaman 0-7868-6853-8

The Pill Bernard Asbell 0-679-43555-7

Your Body’s Many Cries For Water Dr. Batmanghelidj 0-9629942-2-7

Fats That Heal FatsThat Kill Udo Erasmus 0-320470-38-6

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See Fiber Score Board on following page.

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Toll Free 1-866-252-3804

FIBER SCOREBOARD

Diets higher in fiber are being linked with all kinds of health benefits one of which might be the prevention of bowel or colon cancer. You might think that you’re getting enough dietary fiber each day, but chances are that you’re not. There’s more to getting your fair share of dietary fiber than a bowl of bran flakes each morning. Adults should aim for about 40-50 grams of fiber each day, more than double the amount the average Canadian consumes. Some days you get a little more, other days a little less. On average, it should work out about right. Use the fiber lists below to see if you’re roughing up your diet enough. Keep in mind these are approximate amounts of fiber that may change as more is learned about the fiber content of foods. Get a variety of fiber from grain foods like breads and cereals, plus fruits, vegetables and legumes. Remember that it is important to consume both soluble and insoluble fiber. The soluble fiber acts like a sponge and soaks up cholesterol and excess hormones. This spongy waste matter creates bulk and then the insoluble fiber acts like a brush to clean the inner walls of the intestine. Some foods containing soluble fiber are orange, grapefruit, apples, cabbage, cauliflower, potato and peas. Remember that the best way to start the day is with mixed grain (mainly oatmeal) porridge. Delicious with organic unsalted mixed nuts and organic raisins. Use a fiber supplement to insure that you have control each day over how much fiber you consume. Remember to drink 8-10 glasses of filtered water each day. Milk and milk products/meat, poultry and fish contain zero fiber. Whole grain foods Fruits 1slice whole wheat bread 2.0 Apples Fresh with skin, 1 med 3.5 1 slice rye bread 1.0 Fresh without skin, 1 med 2.7 1 slice white bread 0.4 Apple juice, 1 c (250ml) 0.8 ½ c. (125ml) brown rice cooked 2.4 Applesauce, ½ c (125ml) 1.6 ½ c (125ml) white rice, cooked 0.3 Apricots Dried, 8 halves 4.0 1 c (250ml) whole-wheat pasta cooked 3.9 Fresh, 3 1.8 1 c (250ml) regular pasta, cooked 1.2 Banana, 1 med 2.4 1 bran muffin 2.5 Blueberries 1/2c (125ml) 4.0 Cantaloupe, ¾ of whole 1.3 Breakfast Cereals Cherries, sweet, 10 1.2 Regular flakes & crispies (corn rice, oats Dates, 3 1.9 Wheat) 1 c (250ml) traces Grapefruit ½ 1.6 Bran flakes, ¾ c (200ml) 4.8 Grapes, with skin, 1 cup (250ml) 2.2 All bran, ½ c (125ml) 13.8 Mango, 1 peeled 2.6 Whole grain bit size, ¾ c (200ml) 3.2 Orange 1 med 2.6 Rolled oats, cooked, 1 c (250ml) 2.8 Papaya, 1 peeled 2.8 Oat bran cereal cooked, ¾ c (200ml) 3.5 Peach Fresh, 1 with skin 1.9 Mixed grain cooked, ¾ c (200ml) 3 Fresh, 1 without skin 1.9 Pear, fresh 1 med with skin 4.7 Legumes Pineapple, ½ c (125ml) 1.1 Baked beans, ½ c (125ml) 8.8 Plums 5 1.7 Dried peas, cooked, ½ c (125ml) 4.7 Prunes 3 4.0 Kidney beans cooked, ½ c (125ml) 5.8 Raisins, ¼ c (50ml) 3.7 Lentils, cooked ½ c cooked 6.8 Raspberries, ½ c (125ml) 3.3 Navy beans, cooked 1/2c (125ml) 6.0 Strawberries, 1 c (250ml) 3.1 Nuts (avoid peanuts) Miscellaneous Dishes Almonds, shelled, 10 nuts 1.1 Soups, 1 c (250ml) Beef and barley 5.3 Filberts/Hazelnuts shelled 10 nuts 0.6 Split pea 5.4 Train Mix, ½ c (125ml) 5.0 Minestrone 7.0 Squash, cooked ½ c (125ml) 1.3 Vegetables Sweet Potatoes (yams) ½ med. 2.7 Tomato, 1 raw med 1.8 Chili with beans, 1 c 3.8 Asparagus, cooked, 4 spears 2.0 Lentil/bean casserole 1 serving 15.0 Bean sprouts, raw 1/2c (125ml) 1.0 Beans, cooked, ½ c (125ml) Lima 4.7 Green or yellow 1.6 Broccoli cooked 1/2c (125ml) 2.2 Raw, 1 med spear 4.2 Brussels sprouts, cooked ½ c 4.0 Cabbage, cooked ½ c (125ml) 1.8 Carrots cooked, ½ c (125ml) 2.3 Raw, 1 med 2.2

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