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Dear David,
Happy New Year!
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Breathing
Better Breathing can benefit you in multiple ways.
By improving one's breathing and creating the correct
internal and energetic balance, physiological changes
occur through increased oxygenation, breathing
coordination and nervous system balance. This
affects the entire human organism and its billions of
functions, including all of the subtle energy systems
such as meridians, chakras and aura(s). See the list
below.
Not necessarily in order of priority.
-THE RESPIRATORY SYSTEM
- Gives you more energy. (chi, life force, prana,
kundalini, elal vital, pneuma)
- Reduces mental and physical fatigue
- Reduces chest pains due to tight muscles thus
the tension causing anxiety of "heart attack
potential" is reduced
- Aids in relief of many long term respiratory
difficulties such as asthma and bronchitis
- Reduces need for artificial stimulants and many
harmful prescription drugs
- Opens up the chest to make breathing easier and
fuller which facilitates strengthening of the life force,
emotional stability and mental clarity to feel more
energetic, strengthen coping skills, increase positive
energy and strengthen sense of self
- Helps eliminate waste matter
-CIRCULATORY SYSTEM
- Improves blood circulation and relieves
congestion
- Increases supply of oxygen and nutrients to cells
throughout the body. Major organs such as brain,
and eyes need oxygen
- Eases the strain on the heart by increasing
oxygen to the heart
- Helps increase the supply of blood and nutrients
to muscle, blood, and bones
-THE NERVOUS SYSTEM- Better
breathing
can calm or stimulate the
nervous system, balance or unbalance brain
hemispheres, depending on the technique
- Improved breathing opens up and balances subtle
energy systems affecting all the body
-THE DIGESTIVE SYSTEM
- Diaphragmatic action acts as a pump to massage
the internal organs, aiding their function. "Rest,
digest and heal."
-ENDOCRINE SYSTEM
- Helps push the movement of lymph throughout
the body which helps eliminate toxic wastes and
strengthen the immune system
-THE URINARY SYSTEM
- Shallow breathing puts stress on other organs of
elimination
- Better breathing can reduce edema (swelling of
the body) by eliminating fluids through the
breath
-THE SKIN
- CO2 waste is eliminated more directly through
breath
- Wrinkles can be lessened due to improved
circulation and blood oxygen flow
-BODY, MIND AND SPIRIT
- Relax deeper
- Look more rested
- Feel nurtured and open
- Become more
connected with one’s deepest core
sense of self
- Have more fun
- Open up
more to more kindness and being loved
-MOVEMENT
- Relaxes muscle spasm and relieves tension
- Releases and reduces muscular tension that
eventually may cause structural problems
- Helps increase flexibility and strength of joints;
when you breathe easier you move easier
- Facilitates stretching of connective tissue, which
prevents formation of adhesions and reduces the
danger of fibrosis
- It invites internal sensing of optimal posturing
- Releases and reduces muscular tension that
eventually may cause structural problems
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The Scoop on Caffeine
Is it the best way to start your day?
There are no incurable diseases, only incurable
people.
- Bernie
Siegal, MD
This month's habit will be a
difficult one for some of you to conquer, but once
you've done it, watch out - you'll be jumping out of
your skin with energy!
Are you having
trouble sleeping? Feeling nervous, irritable, agitated,
moody, or a bit depressed? Chances are you may be
suffering from an excess of caffeine and are using it
to support an adrenal deficiency.
The consumption of caffeine has an adverse impact
on metabolism at multiple levels. First, caffeine is an
adrenal stimulant and can promote over-activity and
increases production of cortisol (stress hormone).
Second, caffeine increases the demand placed on
liver detoxification and can deplete the livers ability
to detoxify and eliminate hormones from the body.
Third, caffeine has an adverse impact on
gastrointestinal health. If a person suffers from
metabolic alterations and is not willing to stop their
intake of caffeine they will respond very slowly to
treatment protocols. Decaffeinated products still
contain 60% caffeine and are not an acceptable
alternative. It is important to understand that a
person's dependence on caffeine can be resolved if
they support their adrenal glands and stabilize their
glucose levels during the day.
Caffeine is not the only harmful chemical in your
favorite cuppa. Tea contains dyes used to bring out
the color of the tea more quickly, and instant
coffee is made using more chemicals. These are
present in decaffeinated tea and coffee too, so
you're no better off. And remember many leading soft
drinks such as Mountain Dew and Red Bull also
contain caffeine.
No more tea or coffee doesn't mean you have to give
up the social experience and your hot drinks. In most
supermarkets and health food stores you'll find an
assortment of healthy alternatives such as herbal
teas. Try hot water and lemon slices. It is very
refreshing and great for cleaning out the blood and
digestive system. In Ayurvadic medicine this is used
to disolve the amma (mucus) from the body.
A word of warning: cutting down will bring on
withdrawal symptoms, including headaches, fatigue,
muscle pain or stiffness and even some flu-like
symptoms as your addicted systems cry for more of
the drug. But if you hang in there the symptoms will
pass in two or three days and you'll be free of the
addiction. If it lasts longer than this, you need help
in supporting and rebuilding your adrenals. We use
the Metabolic Assessment form and Saliva testing to
determine the state of your adrenals. You can
download the Metabolic Assessment form on the link
below. If you have 2's and 3's
in Categories VIII and IX, you have an adrenal
problem.
Coffee and tea can be good for you, if drunk in the
right way. Firstly in moderation and secondly in its
natural whole form. Sodas are not good for you. Let
us put it this way. What do you breathe out all day
long? Carbon Dioxide. What is used to make the
bubbles? Carbon Dioxide. You're drinking human
waste. Need we say more!
What coffee or tea should you drink? Whole! The
coffee bean ground and plunged or percolated. The
same for tea - whole and in the pot. Find out how
the British make tea and make it like they make it.
These have some health giving properties in them.
But don't spoil it with milk and sugar, as this has
been shown to inhibit the antioxidant properties
present in both good tea and coffee.
Action Steps for the Month
- Cut down or cut out your coffee and tea
habit.
- Go out and buy some organic lemons and herbal
teas.
- Throw away the instant coffee and tea.
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Calcium Supplements
How do popular calcium supplements compare?
Because it is unstable on its own, calcium is almost
always found in nature as a calcium
salt, attached to any one of a
number of different stabilizing minerals. Most people
think of salt as being table salt
(sodium chloride) but in actuality, a salt, in
chemistry, is any ionic compound composed of
cations (positively charged ions) and anions
(negative ions) so that the product is neutral
(without a net charge). These component
ions can be inorganic chloride (Cl−) as well as
organic acetate
(CH3COO−) and monoatomic ions floride
(F−)
as well as polyatomic ions sulfate (SO42−);
they are
formed when acids and bases react. So when medical
authorities tell us to avoid salt such as in cured
meats using sodium nitrate, they are looking only at
the sodium and forgetting that the nitrate has a
deliterious affect on the body. They blame it on the
sodium, which is necessary for proper cellular
function.
Most of the popular calcium supplements contain
either calcium carbonate or calcium citrate. In order
to be used by the body, the calcium must be
released through the digestive process.
Calcium carbonate (Caltrate, Tums and many calcium
supplements) is one of the more concentrated forms
of calcium, containing about 40 percent elemental
calcium. It's also relatively inexpensive, making it
popular with supplement manufacturers. The problem
with calcium carbonate, however, is that the calcium
molecules are very tightly bonded to molecules of
carbon. In order for the calcium to be released into
the blood stream, the body has to dissolve this
calcium/carbonate bond.
Unfortunately, only a small percentage of the calcium
in calcium carbonate is actually liberated by the
digestive process and absorbed by the body. Low
stomach acid can significantly affect the ability to
dissolve the calcium/carbonate bond. People
with normal levels of stomach acid may absorb about
22 percent of the calcium in calcium carbonate
supplements. For most Americans, who tend to have
less stomach acid, the percentage is even lower -
about 4 percent.
Other calcium supplements (Citrical, for example) use
a slightly more expensive compound call calcium
citrate, in which calcium molecules are bonded to
molecules of citric acid. The advantage of calcium
citrate is that this bond is much weaker than the
calcium/carbon bond, making it easier for the body to
break down and absorb this form of calcium. Even
people with low stomach acid can absorb up to 45
percent of the calcium in calcium-citrate
supplements. The drawback is that calcium
citrate contains only about 10 percent of elemental
calcium, meaning that the number and size of
capsules that need to be swallowed can be
unmanageably large for many people.
According to current research, 80% of all American
women do not get enough calcium in their diet.
Unfortunately, they are blaming diet for the
deficiency and ignoring the fact that properly
functioning digestive chemistry must occur for the
absorption of calcium. Isn't it funny that 80% of
Americans also have issues with digestion. Is this a
coincidence?
Taking a more absorbable for of calcium in the
presence of poor digestive chemistry will have only
limited benefit. Rather than trying to sell you another
calcium supplement, Wellness Alternatives focuses on
restoring properly functioning digestive chemistry to
enable your body to better absorb nutrients from
the food you eat. This is done by assessing the
function of digestive organs initially using a Metabolic
Assessment Form. Utilizing this tool enables us to
design a supplement protocol specific to your needs.
You can down load this form by clicking the link
below.
If
you mark twos and threes in any of the areas you
should call to schedule your consultation.
Metabolic Assessment Form
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Workout Goals
Fit and Healthy for a Lifetime
Have you ever asked yourself:
- What is my physical potential?
- Have I ever tried to reach my limits?
- Do I feel strong in certain areas, but weak in
others?
- Am I quick enough?
- Can I jump a few times without falling apart?
- Can I run even a short distance without falling
apart?
- Do I know the difference between fit and healthy?
- Do I like what I see in the mirror?
With the coming of the New Year, many are
making resolutions once again to get fit, lose weight,
eat healthy and make changes in their lives. Many
have tried and failed, falling back on the patent
excuses of "I'm too old", "I've got arthritis", "I can't
do it",
"I don't have the time." All excuses to justify
failure. Why? The standard of
excellence today is to look like Arnold
Schwarzenagar, which is an unrealistic body type.
We
have forgotten what a functional body looks
like.
In the past people were aware of the
importance of a functional body and its effect on
balance, strength and endurance. Training the body
was focused upon exercises that mimiced daily
activities. Failure was not an option. The Romans,
Spartans and Greeks were lean and muscular. Being
lean was a must. They built a lean muscular body
through functional strength training.
Functional exercises work on body-balance, joints,
and stabilizing muscles, and on the ability to adapt to
control fatigue (the ability to control your fatigue
while training and not letting fatigue control you).
These exercise routines closely mimic the daily
activities of ancient warriors.
The goal of a training program is to enable you to
reach your body's potential and maintain it. What we
call "body potential" is based on function - not
fashion. The emphasis will be to activate and
strengthen the most essential and functional muscle
groups.
Exercising, training, and any other physical activity
for
that matter, whether competitive, health conscious,
or not,
should be thought of in a larger context - what
works for you over the course of your life. A exercise
routine will only be successful if you can live with it;
it should energize you and help trigger an enhanced
feeling of well-being to continually improve yourself.
Nikolay Ozolin, one of the fathers of Soviet
sports science, recounts a fascinating experiment. If
you touch the leaf of a certain species of mimosa,
it folds. Scientists attached a microdynamometer to
one such leaf, touched it, and measured the force it
generated when it rolled up. Then they secured a
thin thread to the leaf and hung a small weight on
it. The leaf was touched a few hundred times a
day to prod it to “lift weights”. Just like the Naked
Warrior “grease the groove” protocol. The weight
was increased daily. Only a month later the team
measured the leaf’s strength again. It had increased
400 times! Not 400% but 400 times! “Why did I tell
you this?” asks Ozolin. “So you would tell your
students about the miraculous ability of every living
thing to change and improve so you would give them
the confidence in the possibility of achieving high
athletic results. Quite often athletes who were
considered unpromising at first achieved
extraordinary results. They literally changed
themselves by being persistent.”
Most peoples lives are a direct reflection of the
expectations of their peer group. You must choose
who your peer group will be. You can choose those
who use excuses to justify not exercising or those
who must exercise as a part of their lifestyle. The
choice is yours.
Have you ever been in a
nursing home and seen sixty year old people sitting in
their wheel chairs, unable to move? What choice do
you think they made? You are never too old to
exercise.
Persistence is the key. The longer it has been since
you've exercised, the longer it will take for your body
to respond. Initially you fatigue quickly because you
do not have the mitochondria (cellular power plants)
in your cells to make energy for your body. The old
adage, "Use it or Lose it" applies to more than just
muscles. You lose the ability to make energy because
the mitochondria shut down.
Therefore,
persistence is key to regaining your health and
vitality. Be patient, don't expect rapid change, and
expect to be sore and achy when you first start
exercising.
Workout Goals
- Build a functional, lean, muscular body
- Accelerate your metabolism
- Burn fat
- Improve your body image
- Improve your balance
- Improve your posture
- Sharpen your instincts
- Accelerate your alertness and drive
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Exercise
What type of exercise should I do?
Exercise Does Not Consume Time
It
Manufactures Time.
Our physical body
is very important for our
survival.
We need a body to perform work and we need it to
be free of pain, able to be efficient and effective at
performing whatever tasks our mind wants us to
perform. Our body provides a framework which our
organs must work within. Any alteration in our body's
structure will alter the function of our organs.
The damage from smoking was once thought
irreversible but now we know that the lungs do repair
after a person stops smoking. Your body is also
capable of repairing. To repair and restore our
bodies, the body work done at Wellness Alternatives
includes massage and Sacro Occipital Technique
(SOT). To maintain optimal body
function after repair and
restoration, exercise is key.
The following concepts are exclusive to Sacro
Occipital Therapy. SOT views the body as
interconnected and interrelated and because of this
has a greater understanding of the inner workings of
your body. The developer and founder of SOT, Dr. De
Jarnette, guided Artur Guyton, MD in study of the
human body. Dr. Guyton's textbook of Medical
Physiology is the pre-emminant textbook in use in
medical schools today.
In Sacro
Occipital
Technique, there are three Categories of body
dysfunction.
1. Cat. I - respiratory
2. Cat. II - structural weight bearing
3. Cat. III - ligaments, connective tissue
Each has a slightly different but similar repair
and restoration process and may incorporate
techniques from other areas.
In exercise
there are
three classifications of
exercise.
1. Cardiovascular (aerobic)
2.
Weight training (anaerobic)
3. Stretching
(flexibility)
Each having a slightly different
movements but may incorporate movements from
other areas.
Each of the Sacro Occipital Categories must be
repaired, restored and maintained. Repair and
restoration are done with the body work of massage
and SOT. To maintain the body, exercise must be
done. Each SOT Category is best maintained by a
specific classification of exercise:
- Cat. I with cardiovascular exercises such as
running, jogging, cycling/spinning
- Cat. II with weight or resistance training such as
free weight or circuit
- Cat. III with flexibility/stretching such as Yoga,
Pilates, Stretching
To repair,
restore and maintain your body requires persistence
in giving your body the time it needs to repair,
restore and maintain good health. Do what you can
and be persistent with it.
An inability or
dislike of a particular type of exercise may indicate a
structural problem. To begin your repair and
restoration, call Wellness Alternatives to schedule
your appointment.
Do You Get Bored With The Same Exercise
Routine?
Do You Need Ideas?
Check out - What is Crossfit - at the
link
below. The variety of high intensity, short
duration "Workout Of The Day" keeps it interesting
and time affordable, while yielding great
results. Many of the exercises require no
equipment. These are "real" people doing real
exercises with the focus to develop and maintain a
healthy body. You won't see many "pretty" people
here. The first time you do one of the workouts,
don't
expect to complete it. Just do as much as you
can.
The local website is
http://crossfitstlouis.typepad.com/crossfit_st_louis/.
Click on the link below and check out the pictures of
Dr. Dave and Debbie
attending the Kettlebell workshop there. Both
Crossfit pages should give you some ideas to start
your exercise program.
Crossfit
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What is proper breathing?
There are many patterns of breathing that are
beneficial. What most of us need to relearn is how to
breathe deeply in a relaxed manner, especially when
we are stressed or rushed.
The Basics of
Breathing
- Inhale for 4 counts through your nose
- Push your stomach forward as you breathe in
- Push the ribs sideways while still breathing in and
note that your stomach will move inward slightly
- Next, lift the collarbone and chest up with the
inhale
- Hold for 2 counts
- Exhale for 4 counts
- Allow the collar bone and chest to relax and the
air will begin to go out
- When the air seems to be out, push the stomach
in to expel any remaining air in the lungs
- Hold for 2 counts
-Other breathing patterns
For
energy, do rapid!! diaphragmatic breathing
through nose. Shallow, fast and make the belly
move! Time yourself. Start with 5 seconds, then build
up to 15 seconds and then to 30 seconds. Alternate
this with regular breaths.(Also called the breath of
fire in Kundalini Yoga.)
To relax, make your exhalation phase longer.
Try 4 counts in, hold for 2, 8 counts, and pause for 2
counts. Repeat until benefits noted.
Sleepy? Reverse the counts. Inhale for 8
counts, hold 2, exhale for 4, and pause for 2 counts.
Repeat until benefits noted.
If you are interested in more information and
patterns to practice, there is a great audio CD by Dr.
Andrew Weil. Click below for more information on:
Breathing: The Master Key to Self Healing (The Self
Healing Series) [AUDIOBOOK] (Audio CD)
by Andrew Weil
If any of these seem difficult, your breathing muscle
may be contracted to compensate for structural
instability. Have someone watch you breathe to
verify that your rib cage is moving when you
breathe. If your ribs are not moving, you may need
structural balancing to allow you to breathe deeper.
Contact Wellness Alternatives to set up an
appointment with Dr. Dave.
Dr. Weil
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3 Little Things
By Debbie Haikal
I would like to share with you my personal
philosophy for improving my lifestyle and yours. It
just involves 3 little things. You pick 3 things that
you would like to change in your daily life and
trythem out for 30 days. If they work for you, you
keep them. If they don’t, you move on and the next
month you pick three more.
My theory is that you will find one or two that are
beneficial and easy to maintain every month. These
are “keepers.” Some of you may be very ambitious on
occasion and take on a challenge of larger
magnitude. And that would be great!
Here is the beauty of a plan like this. At the end of
2007, you will have 3, 6, or 12 little changes that
have improved the quality of your life. There is no
consequence for trying. No negative thoughts if you
decide it was the wrong timing or your heart is not in
it.
Here are mine for January.
1. Breathe! Every professional, be it
traditional,
alternative, fitness, or spiritual has noticed that I am
a shallow, non-breather. Hundreds of times I have
been told to breathe. I have had exercises to
breathe. I have had equipment to measure my
inhalation and exhalation. I failed. I know the drill.
Why?
After Dr. Peterson corrected my structural
imbalances, my
diaphragm was free to move. Now I need “relearn” to
breathe deeply. I am going to practice 12 big inhales
and exhales before I get out of bed in the morning.
Plus, every time I am in the car, I will practice 6
more. It sure beats running in and out of doorways.
Did you know that every time you pass through a
doorway, you inhale? Try it.
2. This
month, a 60 minute spin is a 60 minute spin.
I love spinning. In the past, I have left the class 5 to
10 minutes early. If I take to time to get there and
train, I am going to finish the class the way the
instructor has it set up. I am cheating myself. NO
more! Period. My favorite place to spin is Spinning
in Brentwood. See
www.stlouisspinning.com
3. My
third “little thing” is to cut my caffeine
intake in half. I am a huge Starbucks fan, despite
knowing it is not good for me. Half is my goal for 30
days. I will have to see how I like this one, but I
need to try. My adrenals need all of the support and
care I can provide. Caffeine falsely drives the
adrenals and contributes to adrenal fatigue.
So are you up for the challenge? What are the 3
things you can try EVERY MONTH?
Here are some suggestions to start.
- Use sea salt. Throw out all other salt.
- Eat at least one organic item a day.
- Sugar. Avoid it. Pat Koebbe does. Or eat half only
those items you rationally choose. For me, that
means I would need to share Yia’s Yia’s chocolate
soufflé with a friend.
- Chew your food. Chew to the consistency of a
smoothie, not salsa. This is one of our favorite tips
at Wellness Alternatives. It’s free. It’s vital for
digestion.
- Exercise. Change it up or a make a new start for
30 days.
- Suduko or a puzzle twice a week.
- Have an online message sent to you that is
spiritual or motivational. Try
www.TheDailyGuru.com
Need more ideas? Call me. I would really like to
hear some of your ideas and lifestyle changes. Email
me and I will post a list on the next newsletter.
dhaikal@wellnessalternatives-stl.com
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Resolve to Have More Health and Happiness in 2007
By Pat Koebbe, DTR
The new year has arrived and we know it’s time to
make some changes. You may have tried many
things to lose weight, stop smoking, stop drinking to
excess, or just have more balance and happiness in
your life. But NOTHING seems to ever work for very
long.
The answer may lie in your approach. Maybe you
can’t think, figure, or reason your way to where you
want to be. You can have a PhD in Nutrition and still
have an eating disorder and reason can’t make most
people stop wanting a cookie. Maybe the answer
does not lie with addressing our thinking brain since
so many of us try to figure things out and so many of
us fail long term. We may be successful initially but
then the stresses of life eventually step in and the
desire for that food, shopping spree, cigarette (fill in
the blank) always comes back and we end up feeling
disappointed, depressed and/or numb.
The answer lies with addressing our feeling brain.
The feeling brain is the seat of emotional balance,
relationship intimacy, spiritual connection and all the
red-hot drives to go to excess. When we use the
skills necessary to retrain the feeling brain to favor a
life of balance, the needs for all those excesses
naturally fades. Using these skills can help to heal
past hurts, stay resilient to current stresses, and
follow through with ease on anything we want to
accomplish. Please note that both the body and the
feeling brain have to be in balance. Studies have
since shown that emotions can originate in the mind
and the body. While it is true the brain can affect
the behavior of the gut, a malfunctioning digestive
system may decrease levels of the body’s
neurotransmitters (norepenephrine, serotonin, and
dopamine). Be sure that your body is at optimal
function so that you can retrain the feeling brain.
In addition to the health and wellness guidelines we
advocate and teach, Wellness Alternatives can help
you learn the skills necessary to retrain the feeling
brain for a holistic approach to long term success
with your goals. These skills are simple but life
changing. Health magazine named this method “One
of the Top 10 Medical Advances of the Year 2000.”
Please contact our office if you truly would like to
have more health and happiness in 2007 and
beyond!
Find out more....
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Changing Habits Changing Lives
Basically, Changing Habits, Changing Lives is a book
that educates you about food, then asks you to
make a choice about what you are willing to eat. Is
margarine really the answer to heart disease or is it a
major contributor to obesity, cancer, diabetes, and
heart disease? Are artificial sweeteners the low
calorie bonus food or deadly neurotoxins causing
debilitating diseases of the brain and body? Are food
additives safe or are they causing an array of
learning difficulties in our youth? If milk is so good for
us why does it have to be pasteurized, homogenized,
defatted, skimmed, trimmed, reved, shaped and so
on?
Our Price:
$24.95
USD
S & H:
4.95
Buy Now
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Learn More
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Turning Off the Drive to Overeat
Weight Loss Without Dieting- Turning Off the Drive to
Overeat
1-10-07
10:00 AM
Almost everyone who wants to lose weight makes a
painful discovery: Diets don't work. After following
the rules and wrestling with the temptations, nearly
all dieters regain what they have lost--and then
some. What's worse, the anger and frustration of
constant dieting just makes them want to eat more.
If only the drive to overeat could be turned off. But
that's impossible, right? Wrong!
Come learn about the amazingly effective method
that directly addresses the feeling brain, the home of
our most primitive urges, like eating. You will be
introduced to some life changing skills that can make
you healthier, happier and turn off the drive to
overeat.
Includes your copy of the life altering book -
Changing Habits, Changing Lives
Our Price:
$25.00
USD
Buy Now
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Learn More
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Jumpstart Weight Loss
Cleansing and Nutritional Support to Jumpstart
Weight Loss
1-18-07
12:30 PM
Learn about cleansing and detoxifying with natural
Western and Chinese herbal supplements. These
programs promote the healthy cleansing of metabolic
wastes, support intestinal regularity, stop free radical
damage and may improve energy and well-being.
Get tips for shedding pounds without the REBOUND.
Determine if you should cleanse and why
What is the best program for you?
Why does your body “hang on" to fat?
Hoodia- what is all the fuss about?
What are the healthy habits you can incorporate into
your lifestyle and daily routine?
Includes your copy of the life altering book -
Changing Habits, Changing Lives
Our Price:
$25.00
USD
Buy Now
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Learn More
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Information is knowledge. This was a lengthy
newsletter. We hope you found something in the
content that was perfect for you. Our staff wants
the best for you in the new year and worked very
hard to utilize this as a way to impart information to
improve your life.
We are very happy to serve you,
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