Sensible weight loss introduction:

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Exercise plans are great ways in sustaining health. Develop, personalize and customize the exercise program based on the results of the Body Composition Analysis (if available), current activity level and limitations, and the client’s medical, physical and psychological readiness.

Keep record of the exercises on an exercise log.

Initially, perform maximum 4 exercises in PRE-mode for a total of 120 minutes/week; for example: 4 times 30 minutes/week. As we gradually increase our exercise regimen to 200 minutes/week, I suggest we incorporate cardiovascular exercise. At this point, the patient or client has the energy reserves to successfully complete a cardiovascular workout without draining the body or causing injury. It will also provide some variety in the person’s exercise regimen. Make sure the client chooses an activity they like to do!

To increase compliance, we suggest performing the exercises from home unless the client prefers to join a gym and expresses that. At home, the client can fit in their short exercise session into their daily schedule, even if that schedule is prone to change all the time.

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A great example is a client of mine, he’s name is Steve. Steve came to me about 2 years ago for weight loss. He is construction worker and lives in an apartment by himself. He usually gets about around 5:30am in the morning and comes home after 6pm, exhausted. Steve eats fast food and rarely cooks a healthy meal. When he comes home, Steve often snacks in front of the TV and watches 2 to 3 hours of crime scene investigation episodes (NY, Miami, Las Vegas etc.). Steve has no time to go to a gym and cannot afford it either, but even more importantly he doesn’t want to miss his crime scenes! We HAVE TO make sure we FIT Steve’s exercise regimen into his daily schedule without interrupting that schedule in order to guarantee long-term compliance! In Steve’s case, the InBody520 results showed that his segmental muscle mass in the arms and core was above average, but his muscle mass in his leg would benefit from an increase. Steve has no exercise equipment at home, and he doesn’t want to invest in equipment anyway. We decided to prescribe Steve some simple squats from a chair. We instructed Steve to squat during every single commercial while watching the crime scenes. Yes, he was sore the first weeks because as you know…those commercials can be pretty long! Steve’s lean muscle mass in his legs improved fast and vastly and up until today, Steve is still doing his PRE exercises from home! The regimen does not interfere with his daily schedule: Steve does not feel he has to sacrifice and most of all he experiences the benefits.

Yours in Optimal Health,

Dr. Mike

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UTI solutions are mostly common sense and generally quite easy to attain. Nine million visits to the doctor each and every year are due to UTI’s, which is almost as many as doctor visits for the common cold. UTI’s in women are very common compared to men. This is due to the relatively short length of the female urethra. This results in the bladder being nearer the external environment. The most likely sources of bacteria are from the rectum, colonization in the vagina, or introduction via sexual activity. Frequent bathing, as opposed to showering, also allows bath water to reflux into the bladder and may also be an entry path for bacteria. In addition, refluxed soap residues often will irritate the lining of the bladder and urethra (mucosa) causing symptoms.

Most UTI’s involve the lower urinary tract (urethra and/or bladder). A tentative diagnosis is made by doing a urinalysis which typically demonstrates white blood cells (“pus cells”) and bacteria. A positive dip stick test of the urine for nitrates or leukocyte esterase strongly suggests a UTI but culturing the urine for bacteria provides a definitive diagnosis. Sensitivity studies are then done on the culture to determine which antibiotics will destroy the germ. The conventional approach, which I obviously do not recommend, requires 3-7 days of antibacterial therapy. In the post-menopausal female, topical vaginal estrogen therapy is often prescribed, but again not recommended by me! Patients with recurrent UTI’s often consult with a urologist to have their urinary system evaluated to try and find the reason for the frequent problems. This usually involves imaging studies of the upper urinary tract, cystoscopic examination of the bladder and a measurement of residual urine (the urine still left in the bladder after urinating). Good luck with all that!

So, what should YOU do to prevent and treat UTI’s?

1. Consume more water daily! Water helps to flush your urinary tract and will dilute the bacteria count in the urine thus relieving symptoms. This may be enough to actually eradicate the infection with the help of your natural body defenses.

2. Drinking 100% pure cranberry juice is a fairly well known and natural way to both help prevent urinary tract infections (E-coli), as well as help speed the recovery process when UTI develops. The cranberry juice produces ‘hippuric’ acid in the urine which acidifies the urine and prevents bacteria from sticking to the walls of the bladder. If bacteria cannot hold on to the wall, then infection cannot form. If pure cranberry juice is not available, it can be substituted with cranberry capsules found in most health food stores. Just drinking two 4 ounce glasses of cranberry juice daily is often enough to both prevent UTI and speed recovery when an infection does develop. Blueberries contain similar properties as cranberries and therefore can be substituted or alternated with cranberry juice.

3. Bromelain, an enzyme found in pineapples and also available as a supplement, has been shown in double-blind studies to resolve UTI’s in combination with antibiotic therapy. I do NOT recommend anti-biotic therapy but the supplementation with bromelain may assist in preventing and relieving your UTI symptoms.

4. Other natural remedies include the following vegetables and herbs that are approved in Germany as part of the therapy for people with UTIs: asparagus, birch, goldenrod, horsetail, Java tea, marshmallow root and nettle.

5. Females can lessen the likelihood of an infection by not ignoring the desire to void. Holding in the urine – when you need to go – can help any bacteria that may be present develop into a full-fledged urinary tract infection.

6. Take showers rather than baths to help prevent bacteria from entering the urethra or vagina.

7. Feminine hygiene sprays and douches, particularly scented douches, can irritate the urethra and possibly begin a case of UTI. So, be safe and learn to say “No” to feminine hygiene sprays and douches. Doing so will help prevent not only urinary tract infections, but also other infections and irritations that these products may cause.

8. Always wear panties with a cotton crotch; white cotton panties are even better. Cotton fabric lets moisture escape while other fabrics can trap moisture, creating a potential breeding ground for bacteria.

9. After a bathroom visit, always wipe from the urethra toward the rectum – NEVER the reverse! This is especially important to help prevent bacteria from the anus entering the vagina or urethra.

10. Always cleanse your genital area both before and after sexual intercourse to help prevent transferring bacteria to the urethra or vaginal area which can create a breeding ground for UTI.

11. The use of a diaphragm and spermicidal jellies also increase the risk of UTIs. However, from a health perspective I do not recommend the “pill” either. Using a condom or having your spouse or significant other undergo a vasectomy is the wisest choice.

12. If you are one of a large number of women who suffers from frequent, recurrent urinary tract infections, a change in your position during sexual intercourse may help reduce the number of UTIs that you experience. Changing sexual positions may reduce friction on your urethra and reduce your risk of recurrent UTI.

Dr. Mike, you recommended to introduce more alkalize forming foods into my daily diet, drink water with lemon or lime, and balance my pH – How does that affect my history of UTI’s?

Most of the bacteria that cause UT’s survive better in alkaline urine. Citrus fruits (such as lemons and limes) actually alkalinize your body and your bodily systems, including your urine. If you have a history of UTI’s, the alkaline way of eating may definitely increase your risk for recurrent UTI’s. However, I do NOT recommend stopping your healthy eating habits! Just follow the instructions in this article and introduce some cranberry juice into your daily diet.

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A commonly prescribed nutritional route that may help prevent UTI is to supplement with a daily dose of +5,000mg of Vitamin C on a regular basis. Vitamin C increases the acidity level of urine which in turn helps decrease the number of harmful bacteria that may be present in your urinary tract system. As a short-term remedy, I support this approach but I would not recommend to overdose on Vitamin C long-term.

What about herbal remedies?

Tori Hudson, N.D., author of “Women’s Encyclopedia of Natural Medicine,” suggests that it is important to use herbs such as Uva ursi to treat bladder infections. She suggests that the leaves of this shrub contain arbutin and can help fight E. coli and increase urination. Germany’s Commission E, Germany’s version of our Food and Drug Administration, has approved Uva ursi for inflammatory disorders of the urinary tract.

Dandelion root is a potent diuretic that can stimulate the kidneys and create frequent urination. This frequency can help the removal of toxins through the urine. The two main properties of dandelion root, eudesmanolides and germacranolides, aid in flushing out bacteria that creates infection. You can take dandelion as a tea, tincture or in capsule form.

Goldenrod is used as a diuretic and is an herb that people use to treat inflammation of the bladder, as well as bladder infections. Varro Tyler, PhD., a professor at Purdue University and author of “Herbs of Choice,” believes goldenrod is a safe and effective herb for increasing urine flow and inhibiting bacteria. You can take goldenrod as a tea or in capsule form.

Echinacea helps build the immune system and acts as an anti-inflammatory, which can help people who have reoccurring bladder infections. This herb helps fight bacteria and increases body resistance to infections. It is a good herb of choice if you experience frequent bladder infections. With any herb used to promote a healthy bladder, it is important to drink plenty water if you are taking a capsule or tablet.

Yours in Optimal Health,

Dr. Mike.

Resources: NIH.gov, www.nichd.nih.gov/health/topics/urinary_tract_infections.cfm. Accesed 08/21/2009, www.allexperts.com www. Livestrong.com

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Natural ice cream today is hard to come by. In the good old days, ice cream was made of milk, whole eggs and some sugar and was an occasional family treat that didn’t do much harm. Today however, in this mass-producing, industrialized, commercialized, synthetic age the cheap commercial ice cream you buy to treat your family is loaded with poisons!

Ice cream manufacturers are NOT required by law to list the additives used to make their ice cream. As a result, most of today’s commercial ice creams are totally synthetic!

Laboratory analysis shows that commercial ice creams contain the following chemicals:

Piperonal is a chemical used to kill lice! It’s used as a substitute for vanilla in commercial ice creams.

Butyraldehyde is a common ingredient of rubber cement and is used in nut flavored ice creams.

Amyl Acetate is an oil paint solvent and used for its banana flavor.

Diethyl Glucol is a chemical used in paint removers and anti-freeze. It’s used as an emulsifier instead of eggs in commercial ice creams.

Benzyl Acetate is a nitrate solvent and used for its strawberry flavor.

Aldehyde C17 is an inflammable liquid commonly used in aniline dyes, rubber and plastics. This chemical is used to give a cherry flavor to ice creams.

Ethyl Acetate is used as a cleaner for textiles and leather. The vapors of this chemical have been shown to cause chronic heart, lung and liver disease. It’s used in commercial ice creams as a pineapple flavor.

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So, the next time you are thinking about treating your family and loved-ones with a mouth-watering, delicious looking ice cream soda or sundae remember that you are feeding them a cheap chemical mixture of lice killer, paint remover, anti-freeze, oil paint, nitrate solvent and leather cleaner. Bon appetite!

Solution: buy natural ice cream and consume in moderation!

Yours in Optimal Health,

Dr. Mike

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A Soy healthy lifestyle is not exactly what it seems. So you just think you’re Mr. & Mrs. Green USA Today. I mean hey, you’ve got all the merit badges: you go to Yoga, you recycle, you own Fahrenheit® 911, and best of all, you are a vegetarian. Oh yes, when it comes to meat, you take the high road, you my friend just say “no.” No sir – you don’t get your nutrition from some chop-house, you are conscientious! You get your nutrition from Mother Earth’s plentiful bounty; you get your sustenance from that magic wonder bean…SOY!

And as eat your soy, you can feel a sense of personal justice, a sense that in some way, in a small, personal, yet significant way, you are righting unforgivable wrongs heaped upon man, beast, yes…even Nature herself, wrought by that ever present monster: “Big Business!” When you eat soy, not only are you making a healthy choice for yourself, you are making a statement to those evil, vile, corporate monsters… hell bent on feeding you the genetically modified remains of innocent animals. Oh, but not you Mr. & Mrs. Green USA Today, you are far to meticulous to allow that. Your plan is to beat Mr. Big Business by abstaining from that murdered flesh, you will hurt him in his weak spot, his soft underbelly, his wallet!

How though; how will you do this? From whence will your protein come? Ah, that’s right! From SOY, your own personal Jesus. Mother Nature has provided your personal savior and has delivered you from the hands of tyranny! You’re so good at “stickin’ it to the man”; at breakfast you eat your Flax and multi-grain cereal, over soy milk of course, and lo & behold… before you walk out the door, you can swish it down with a big glass of soy-milk! On your commute in to the daily grind, as you stop & get the tasty beverage of your choice, you continue to stand up against big business when you “make it a Soy Latte please.” For lunch it’s a thick, juicy, steamy soy patty, and mmm… that is a tasty burger! You my friend… are a veritable SUPER HERO of green! Right?

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Think again. More likely than not, that soy burger and that soy-milk and every soy by-product you’ve been guzzling down have been based on textured protein processed by agribusiness giant Archer Daniels Midland (ADM), a $500 billion a year company. So put away that secret identity masked crusader, you are not Super duper anything, you’re just a dupe, and you’ve been duped. And best of all, despite the fact that soy is labeled a “health-food”, it’s actually an “ANTI-health food”, if you can even call it that. I don’t know if you can wait for the upcoming installments of the case against soy, but if you were to find yourself curious, stay tuned for these coming attractions:

What purported “health” food comes equipped with “built in insecticides?”

What supposed “health” food multi-tasks and contributes to cancer, irritability and mood swings, fat gain from the waist down, fibrocystic breast disease and uterine fibromas?

What invented “health” food permanently kills testicular tissue, reduces remaining testicular function and lowers Luteinizing Hormone production?

And much – much more!

Stay tuned for more on Soy, but Conclusion so far: AVOID SOY!

For a bunch of great info, visit SoyonLineService.co.nz

Yours in Health,

Dr. Mike

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Swine flu vaccinations are causing serious side effects and negative reactions to thousands in the US. Every single day thousands of Americans, including children, roll up their sleeves and get vaccinated for the “swine flu” and/or seasonal flu. We are currently witnessing the most expensive vaccination campaign…ever! The $6 billion wasted so far by our government to push this non-sense vaccine by paying the drug companies and state and federal health agencies exceeds by far the money spent on even the polio vaccine campaigns in the 1950’s!

Federal health officials are already warning Americans that most of the deaths and cases of brain inflammation, seizures, paralysis, multiple sclerosis, rheumatoid arthritis, lupus, strokes, heart attacks, miscarriages and other serious health problems that develop after swine flu vaccination will be considered a “coincidence” and not related in any way to the flu shots just given. Fact remains that all pharmaceutical products, including vaccines, come with side effects. The risk of having a vaccine reaction depends on the type of vaccine; your personal and family medical history; whether you are sick or healthy at the time of vaccination; whether you are taking other medications; and whether you have reacted to vaccines before.

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Furthermore, there is no funded government vaccine injury compensation program for swine flu vaccine and Congress shielded the vaccine manufacturers and any person giving swine flu shots from lawsuits if someone gets hurt. But even if there was a funded vaccine injury compensation program – like the one that had to be created by the federal government in 1976 after that year’s swine flu vaccine paralyzed about 500 Americans and killed 25, there is little chance you would be compensated if you or your child does become vaccine injured. So, if you or your child is injured from getting a flu swine flu shot, you are on your own.
Warning!

Do NOT let a doctor or anyone else tell you that a serious health problem you or your child experiences after vaccination is a coincidence and allow more shots to be given until you know for sure. The most tragic cases of vaccine injury occur when vaccine reaction symptoms are dismissed as a ‘coincidence” and more vaccines are given that result in more severe symptoms and sometimes end with permanent brain and immune system damage or death.
Why NOT worry about the flu?

Millions of people around the world have recovered from swine flu and millions more will get sick with fevers, body aches, nasal congestion, cough and sometimes diarrhea and vomiting and recover from it this year and next year without any complications. People who recover from influenza, including swine flu, get long lasting protection from the flu strain they recovered from. Actually, most people over 60 won’t get swine flu this year because they recovered from influenza caused by a similar swine flu strain in the past and still have protective antibodies.
Also, review the 10+ reasons why NOT to get vaccinated, including the fact that the swine flu is just a mild flu with minimal complications, that the swine flu vaccination is not tested thoroughly for its safety, and even more importantly the vaccination has never been proven to actually prevent the flu!

If you are wise, you won’t get vaccinated and you won’t get your child vaccinated either! For more info on how to take action to NOT have your child vaccinated at school; and how to stand up for your informed consent rights, read the following article by Barbara Loe Fischer, Co-founder & President of the National Vaccine Information Center, the mother of three children, a writer and speaker on vaccination and informed consent issues.

Yours in Optimal Health,

Dr. Mike.

Resources; Vaccine Awakening by Barbara Loe Fischer, Oct. 1st. 2009

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The negative effects of exercise are not well known; Most physicians and health care professionals, including therapists, wrongly prescribe cardiovascular exercise to their patients/clients that are post-op, obese or are suffering from fibromyalgia…even though all literature and exercise physiology books tell them not too!

Cardiovascular exercise such as walking, jogging, bicycling, swimming etc. at a low intensity for a longer period of time is a poor choice because this type of exercise has NO bearing with activities of daily living (ADL’s). Cardiovascular exercise also demands too much energy from the client/patient. The post-op patient, fibromyalgia patient or obese client has NO energy reserves and is unable to “walk for 30 minutes” without depleting the body or without making the ‘problem’ worse or causing injury. On top of that, inflammation occurs with continuous exercise exceeding 20 minutes, caused by the constant friction between the muscles.

The type of exercise we need to prescribe is the type that most effectively increases energy production (ATP) in the tissues, thereby increasing oxygen levels and restoring full aerobic respiration of the cells. We are looking for the type of exercise that most effectively increases the number of mitochondria (oxygen factories) and nuclei in the muscles. That type of exercise is called: PRE or Progressive Resistive Exercise. Yes, this type of strengthening exercise is far more effective than cardiovascular exercise for the post-op patient or obese client! Don’t believe it? Why don’t you open that exercise physiology book again and learn that “for every increase in muscle tone there is a 40% increase in vascularization”. This means that there’s a substantial increase in the number of micro-circulation pathways and in the lumen of existing blood vessels. This vastly improves the circulation of oxygenated blood to the affected areas. In short, PRE is more effective in improving cardiovascular condition that cardiovascular exercise, there you have it!

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Emphasis has always been in developing endurance in patients, but strength must ALWAYS precede endurance. If not, what’s there to endure? A great example is the physical therapist who’s dragging a post-op patient with a cane or walker through the hallways of the hospital. What’s the point? Should we not build strength first, and then when the patient has regained the strength and is able to actually walk, build endurance? Makes sense, not?

The ‘Physiological law of Specificity of Exercise’ states that “Performance of a task only builds limited strength in that task.”

In Sports Medicine we always say: “Don’t play to get into shape, get into shape to play”. A football player does not just play football to get in shape for the new season. He does strength training, cardiovascular training, technical drills (throwing the ball, receiving the ball, tackling etc.), tactical training etc. Each facet or component of the game is trained!

Yours in Optimal Health,

Dr. Mike

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Behaviour modification is crucial in relation to eating habits and weight loss. Habits, good or bad, are formed by repetition. Eating habits are no exception. If you are in the habit of snacking when you watch TV, you were reinforcing that habit until finally it became a part of you. Other habits are formed in the same way. Some of these habits are: eating while reading, eating when coming home from work or your office, eating while cooking dinner, etc.

We also find that a certain mood or emotion, and circumstances can cause us to eat …even if we are not hungry. For example: anxiety, anger, boredom, fatigue, happiness, loneliness, and nervousness all may trigger an eating response. The list is endless. Habits are hard to break. We must not only break old habits, but we must make our goal to form new ones in the same manner…which is through repetition. Make some daily commitments. Work to meet these commitments each day whether you feel like it or not. Your daily commitments will help you form good habits. Remember: “It is easier to act your way into a new way of feeling than it is to feel your way into a new way of acting.”

Resisting temptation is difficult. However, if you succeed in resisting the first time, it becomes easier to resist the next time. Before long, you will have formed the good habit of resisting temptation every time it confronts you.

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Because of the human weaknesses mentioned, we must use what has become known among weight control groups as behavior modification. It simply means changing your behavior. These techniques work only if you commit to them and consistently repeat them, so that they become a new habit and part of a new you.

1) Eat when you are truly hungry, don’t eat when you are not hungry. Therefore, plan your meals and have two or three planned snacks (fruit, health bar) available daily. When tempted to grab for food because you smell it or see it, just ask yourself: “Am I hungry”? If not don’t eat!

2) Prolong your meals by eating slowly. Putting down your eating utensil between each bite and not picking up your eating utensil until you have swallowed the bite; hesitating between bites, even if you’re eating finger foods.

3) Choose a specific place in your home or office to eat all of your meals. This will become your “designated eating place” and should not be changed. Try not to eat at your desk at work. This would make you prone to eat all day long (even when not hungry) and not just at meal time.

4) Do not do anything except eat when you sit down for a meal. Do not eat while you read, watch TV, talk on the phone, work, etc. Make yourself aware of the food you are eating. Focus on the conversation and enjoy your meal.

5) Do not keep food in any room in your house except the kitchen. Do not keep food such as cookies out on the counters. Do not store these items in “see-through” containers.

6) Do not buy junk food. NOBODY needs it! Replace refined snacks that lack vitamins, fiber, minerals, and phyto-chemicals with fruits and vegetables. Drink plenty of WATER to keep yourself hydrated, and remember that water fills you up and is calorie free!

7) If possible, serve individual plates from the stove and do not serve family style on the table. If you finish your plate, ask yourself if you are still hungry…if not, don’t get seconds (I know it’s difficult when the food smells good). Serve your meals on a smaller plate; you may not need that larger portion in order to feel ‘really’ full.

Develop a habit of leaving at least one bite of each item on your plate. If you can master this, it becomes easier to stop eating when you feel full. You will be used to leaving food on your plate… and that’s just fine!

Also, make sure you work on reducing stress and try to RELAX! Overeating is often caused by stress and over-scheduling. We also recommend you keep a record of your food intake and exercise.

All of the above are eating techniques that aid in behavior modification. Other behavior modification techniques not related to eating are to substitute activity for eating, which means exactly what it says– substitute another activity for between meal snacking. If you are in the habit of going straight to the kitchen and eating every time you walk in the house, try to change this habit by going to another room of the house when you come home. Delay going into the kitchen until the desire to eat is gone. When you are tempted to eat, try to use substitute activities such as walking, checking your e-mail, drinking water, playing with the kids or dog, calling a friend, writing a letter, reading a book, taking a bath, gardening, painting or any other activity or hobby.

I had a client who always was stressed at work when the boss was around (a few times per week). After their usual confrontation, my client would get up from her desk and walk over to the vending machines…she would buy a soda and a snicker…and vent! She consumed this JUNK not because she was hungry (she just had breakfast at home), but because it was her way of coping with the stresses at work (some people would go outside and smoke their cigarette). In order to change this ‘bad’ habit and form a new habit, we had to identify the problem and acknowledge that the junk food consumption was a mood-related impulse. We decided to substitute the walk to the vending machine with a walk around the office building; when my client would go to the vending machine and stood in front of it, she would have to ask herself: “Am I REALLY hungry or do I just want something to deal with the stress?”. If she wasn’t hungry, she should save her money! Also, we decided that my client had to bring some bottled water to work, and drink it whenever stressed and unable to go for a walk. Water fills you up, detoxifies the body and has no calories! My client has had no soda or snicker bar for over 6 months now, and saved lots of money too!

Yours in Optimal Health,

Dr. Mike

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Progressive Resistive Exercise or PRE builds the largest number of mitochondria (energy production in your oxygen factories) and nuclei as a normal response to work.

PRE is a type of strengthening exercises with emphasis on strengthening muscles in shorts sets (anywhere from 7 to 10 repetitions per set) with a high intensity (70% of 1RM) and large rest segments in between sets (2 to 5 minutes) to avoid draining the client’s energy reserves. The total duration is short to avoid inflammation.

In more depth:
The resistance or weight we use is pretty heavy, about 70% of 1RM. 1RM is the weight with which the client or patient can execute 1 complete repetition, but is unable to complete the second one. Practically, we will use our body weight and if necessary add some extra weight (dumbbells or a gallon of water etc.). In short, the client or patient should be able to complete 7 to 10 repetitions, but not much more. If it’s too easy to complete 12 repetitions or more, the weight or resistance needs to be increased. As muscles become stronger, resistance is gradually increased.

I recommend 3 sets for each of the 4 exercises. Each set contains 7 to 10 repetitions. Start with 7 and gradually increase to 10 repetitions. If 10 repetitions become easy, increase the resistance. Make sure that the patient or client takes 2 to 5 minutes of rest in between EACH set. Deep inhalation during the rest segments is recommended.

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I suggest to incorporate 3 sessions per week initially, totaling about 120 minutes.

Now, what actual exercises do I suggest? The idea is to keep the total duration short while strengthening a maximal amount of muscles. So I personally looked into the exercises our astronauts perform while in space. NASA recognized that 70% of all leg and pelvic muscles PUSH, while 70% of all arm and torso muscles PULL, and came up with the following exercises for the astronauts:

Leg presses (such as a squat) address most of the muscles in the legs and pelvis, including gluteus, hip flexors, abductors and adductors, quadriceps, hamstrings, calf muscles etc.

Pull-downs (or lat-pull) address most of the muscles in the arms, shoulder girdle and torso, including wrist flexors and extensors, biceps, triceps, latissimus dorsi, pectoral muscles, deltoid, trapezius, rhomboids etc.

Back extensions address the paraspinal muscles of the upper, mid and lower back.

Crunches address the abdominal muscles.

These 4 exercises address most muscles and muscle groups in the body and are highly effective.

Yours in Optimal Health,

Dr. Mike

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SWINE FLU ADVICE: Be Sensible and do Not vaccinate against Swine Flu and/or Seasonal Flu!

What is the difference between seasonal flu and swine flu?

Flu or ‘Influenza’ is an infectious disease caused by RNA viruses of the family Orthomyxoviridae (the influenza viruses). The flu affects birds and mammals. The most common symptoms of the disease are chills, fever, sore throat, muscle pains, severe headache, coughing, weakness and general discomfort. In more advanced and serious cases, flu may cause pneumonia which can be fatal, particularly for the young and the elderly.

Often times the flu is confused with other influenza-like illnesses, especially the common cold. However, the flu is more severe than the common cold and is caused by a different type of virus. The flu may also cause nausea and vomiting, particularly in children but these symptoms are more common in the unrelated gastroenteritis, which is sometimes called “stomach flu” or “24-hour flu”.

Typically, the flu is transmitted through the air by coughs or sneezes, creating aerosols containing the virus. The flu can also be transmitted by bird droppings, saliva, nasal secretions,faeces and blood. Infection can also occur through contact with these bodily fluids or through contact with contaminated surfaces.

Seasonal Flu

The flu spreads around the world in seasonal epidemics, resulting in the deaths of hundreds of thousands annually — millions in pandemic years. Three influenza pandemics occurred in the 20th century and killed tens of millions of people, with each of these pandemics being caused by the appearance of a new strain of the virus in humans. Often, these new strains appear when an existing flu virus spreads to humans from other animal species, or when an existing human strain picks up new genes from a virus that usually infects birds or pigs. An avian strain named H5N1 raised the concern of a new influenza pandemic, after it emerged in Asia in the 1990s, but it has not evolved to a form that spreads easily between people.In April 2009 a novel flu strain evolved that combined genes from human, pig, and bird flu, initially dubbed “swine flu” and also known as influenza A(H1N1), emerged in Mexico, the United States, and several other nations. The World Health Organization officially declared the outbreak to be a “pandemic” on June 11, 2009. The WHO’s declaration of a pandemic level 6 was an indication of spread, not severity.

The flu viruses can be inactivated by sunlight, disinfectants and detergents. Frequent hand washing therefore reduces the risk of infection since these viruses are inactivated by soap.

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Flu season is a regularly recurring time period characterized by the prevalence of outbreaks of the flu, usually increasing roughly tenfold. The season occurs during the cold half of the year in each hemisphere. Influenza activity can sometimes be predicted and even tracked geographically. While the beginning of major flu activity in each season varies by location, in any specific location these minor epidemics usually take about 3 weeks to peak and another 3 weeks to significantly diminish. Individual cases of the flu however, usually only last a few days. In some countries such as Japan, Korea, and China, infected persons sometimes wear a surgical mask out of consideration for others.

There are 3 virus families: Influenzavirus A, B, and C. They are the main infective agents that cause the flu. Each annual flu season is normally associated with a major influenzavirus subtype. The associated subtype changes each year, due to development of immunological resistance to a previous year’s strain (through exposure and vaccinations), and mutational changes in previously dormant viruses strains.

What is swine flu?

H1N1 flu, popularly known as swine flu, is a respiratory infection caused by an influenza virus first recognized in spring 2009. The new virus, which is officially called swine influenza A (H1N1), contains genetic material from human, swine and avian flu viruses.

Technically, the term “swine flu” refers to influenza in pigs. Occasionally, pigs transmit influenza viruses to people, mainly hog farm workers and veterinarians. Less often, someone infected occupationally passes the infection to others. You can’t catch swine flu from eating pork.

Unlike typical swine flu, H1N1 flu spreads quickly and easily. In June 2009, when the infection spread worldwide, the World Health Organization declared H1N1 flu a global pandemic.

Influenza viruses infect the cells lining your nose, throat and lungs. The virus enters your body when you inhale contaminated droplets or transfer live virus from a contaminated surface to your eyes, nose or mouth on your hand.

Swine flu symptoms in humans are similar to those of infection with other flu strains, including fever, cough, sore throat, body aches, headach, chilss, fatigue, diarrhea and vomiting. Swine flu symptoms develop three to five days after you’re exposed to the virus and continue for about eight days, starting one day before you get sick and continuing until you’ve recovered.

Most cases of flu, including human swine flu, need no treatment other than symptom relief. If you have a chronic respiratory disease, your doctor may prescribe additional medication to decrease inflammation, open your airways and help clear lung secretions.

The antiviral drugs oseltamivir (Tamiflu) and zanamivir (Relenza) can reduce the severity of symptoms, but flu viruses can develop resistance to them. To make development of resistance less likely and maintain supplies of these drugs for those who need them most, antivirals are reserved for people at high risk of complications.

High-risk groups are those who people who are hospitalized, have shortness of breath along with other flu symptoms, are younger than 5 years of age or older than 65 years of age, are pregnant, are younger than 19 years of age and are receiving long-term aspirin therapy, because of an increased risk for Reye’s syndrome, have certain chronic medical conditions, including asthma, emphysema, heart disease, diabetes, neuromuscular disease, and kidney, liver or blood disease, are immune-suppressed due to medications or HIV.

Do NOT Vaccinate!

This year it is more important that you protect your children and loved ones from the flu vaccines than influenza itself. Here are 10+ reasons WHY:

1. The swine flu is simply another flu. It’s NOT more dangerous or deadly than the regular seasonal flu.
2. This is the first time both seasonal and pandemic flu vaccines will be administered. Both seasonal flu and swine flu vaccines will require two inoculations. This is because single inoculations have failed to produce sufficient antibodies. This is an admission that prior flu vaccines were virtually useless. Can you trust them this time?
3. Adjuvants are added to vaccines to boost production of antibodies but may trigger autoimmune reactions. Some adjuvants are mercury (thimerosal), aluminum and squalene. Why would you sign a consent form for your children to be injected with mercury, which is even more brain-toxic than lead?
4. This is the first year mock vaccines have been used to gain FDA approval. The vaccines that have been tested are not the same vaccines your children will be given.
5. Over-vaccination is a common practice now in America. American children are subjected to 29 vaccines by the age of two. Meanwhile, veterinarians have backed off of repeat vaccination in dogs because of observed side effects.
6. Modern medicine has no explanation for autism, despite its continued rise in prevalence. Yet autism is not reported among Amish children who go unvaccinated.
7. School kids are likely to receive nasally-administered vaccines (Flu-Mist) that require no needle injection. But this form of live vaccine produces viral shedding which will surely be transmitted to family members. What a way to start an epidemic!
8. Researchers are warning that over-use of the flu vaccine and anti-flu drugs like Tamiflu and Relenza can apply genetic pressure on flu viruses and then they are more likely to mutate into a more deadly strain.
9. Most seasonal influenza A (H1N1) virus strains tested from the United States and other countries are now resistant to Tamiflu (oseltamivir). Tamiflu has become a nearly worthless drug against seasonal flu.
10. Public health officials are irresponsible in their omission of any ways to strengthen immunity against the flu. No options outside of problematic vaccines and anti-flu drugs are offered, despite the fact there is strong evidence that vitamins C and D activate the immune system and the trace mineral selenium prevents the worst form of the disease.

For more reasons WHY you should NOT get vaccinated,

click here: http://www.lewrockwell.com/sardi/sardi119.html

How to Prevent the Flu then?

1. Wash your hands regularly and when indicated with a chemical free soap to help prevent the virus from entering the nasal and oral cavities, or from spreading it to other people. Anti-bacterial soaps are totally unnecessary and do more harm than good. I personally recommend the Natural Visions’ soap which is handcrafted and all natural.
2. Increase your vitamin C & D intake. Vitamin D deficiency (lack of) is most likely the cause of getting the seasonal flu; less sunshine translates in less vitamin D and consequently less protection against infections. Therefore, optimizing vitamin D levels is probably the number one strategy to avoid any kind of infection. Have your vitamin D levels checked regularly and make sure your levels are at a therapeutic level, between 50-60 ng/ml.
3. Boost your immune system:
   • Supplement with Natural Visions Wellness Support, which boost the immune system on all 3 levels.
   • Increase your antioxidant intake with Natural Visions Mind™.
   • Balance your pH and relieve your body from its burden to constantly try and buffer your blood so it can keep your immune system up. Eat plenty of fruits & vegetables and/or supplement with the Natural Visions Soul™.
   • Supplement with omega-3 fish oils.
   • Exercise moderately. I recommend 4 times 30 minutes/week.
4. Take a broad spectrum NATURAL antibiotic such as fresh, organic garlic and consume it regularly (unless you are allergic to garlic of course). Garlic will fight bacteria, viruses and fungi in the body.
5. Consume plenty of fluids. Choose water (squeeze some lemon or lime in it) and/or clear broth to prevent dehydration. Drink enough to have clear or pale yellow urine.
6. Get enough rest. Get more sleep than usual to help your body recover and help immune system fight the infection (if any).
7. Avoid processed foods and junk food which is loaded with colorings, preservatives, pesticides, hormones, carcinogens, antibiotic residues etc. These food items destroy your immune system and consequently your body fails to fight viruses and illnesses. For more information, read my book “10 Things You Should Know…”
8. Avoid doctor’s offices and hospitals since they are the breeding grounds for flu bugs and infections of all kinds.

Resources: LewRockwell.com September 16, 2009, Mayoclinic.com, Wikipedia.com

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