The Diabetic Food Pyramid

There is a Food Pyramid that was created especially for diabetics who need help managing their eating plans in order to keep their blood glucose levels low. There are six different groups on the diabetic food pyramid, which each vary considerably in size. The largest group on the diabetic food pyramid is the grains, starchy vegetables and beans group, and is located on the very bottom of the pyramid. The smallest group is the fats, alcohol and sweets group, and is located at the top of the pyramid. The larger, lower groups require more servings per day, and the smaller, higher groups require significantly less. You should eat as very little from the fats, alcohol and sweets group as you possible can, as the foods that fit into that category are poor choices for a healthy eating plan.

The former Food Guide Pyramid was replaced in April of 2005, providing a new set of tools that is called My Pyramid, and is based on caloric requirements instead.

In order to follow the minimum amount of servings for every group in the diabetic food pyramid, you would be eating approximately 1600 calories per day. At the upper end of the food pyramids caloric range, expect to eat around 2800 calories. Generally it is women who eat on the lower end of the range, with men eating on the middle to high end of the range, depending on their activity level. The number of servings that you need can vary, but generally depends on your personal goals with diabetes, in addition to nutritional and caloric needs, the type of lifestyle that you live, and what foods you actually enjoy eating. You can divide the number of necessary servings among all the various snacks and meals that you consume daily.

The diabetic food pyramid is different from the Food Guide Pyramid put out by the USDA in that it groups foods based on the levels of carbohydrates and proteins, rather than by food classification. Portion sizes also tend to be different, in order to have similar carbohydrate content for each individual serving. Examples of this are cheese, which can be found in the meat group rather than in its typical home in dairy, and potatoes can be found in the starchy foods group rather than with the rest of the vegetables. These differences have been created in order to make the carbohydrate levels approximately equal between each food group.

True Or False? Test Your Knowledge of Protein

TRUE OR FALSE: The RDA (Recommended Daily Allowance) for protein (0.8 g/kg/day) is adequate for all ages.


Several studies have suggested that the dietary protein requirement for older adults is greater than the currently recommended 0.8 g/kg/day (Campbell W 2001, 1994, 1996). The original method of determining protein requirements calculated minimum requirement as a threshold to prevent disease rather than a level to optimize muscle strength. More recent research suggests that a higher protein intake of 1.0 to 1.3 g/kg/day may be required in older individuals (Morais J 2006) while other studies suggest up to 1.6 g/kg/day in the older adult to achieve the greatest strength and muscle mass gains during exercise (Evans WJ 2004).

TRUE OR FALSE: We eat too much protein in our diets already.


Contrary to popular belief that there is too much protein in adult diets already, 15-38% of adult men and 27-41% of adult women have dietary protein intakes below the RDA (Kerstetter J 2003). This figure rises with the older population, many of whom cannot afford a high-quality protein. There are indications that approximately 50% of free-living elderly people and 25%, of the institutionalized elderly habitually consume less than this amount of protein. Also, those who purchase supplements such as Ensure for example often do not consume the entire serving as directed – usually due to timing of supplements (evenings) when fluid intake tends to be voluntarily limited to minimize nocturia.

TRUE OR FALSE: At some point, people just become “too old” to gain new muscle strength.


A longitudinal study of initially health elderly women found that those who habitually consumed between 0.9 and 1.2 grams/kg/day developed fewer health problems over the subsequent ten years than those consuming less than 0.8 g/kg/day (Vellas B 1997). Another clinical study in 90 year olds in a nursing home demonstrated that those who consumed whey protein achieved more muscle mass and strength than those who did not.

TRUE OR FALSE: Too much protein causes calcium loss in the bones, weakening the bones.


Old school thinking believes that increased protein causes calciuria (calcium excreted in the urine) and will ultimately weaken bone (Feskanich D 1996; Cooper C 1996). New research however demonstrates higher dietary protein does not adversely affect bone health. In fact, it appears likely that there is a positive association between protein intake and bone health. Calciuria associated with high protein diets is now believed to be due to greater uptake of calcium, not a greater loss of calcium from the bone (Kerstetter J 2003; Bonjour J-P. 2005; Wengreen 2004).

TRUE OR FALSE: A high protein diet causes kidney disease.


100% whey protein isolate is one of the most easily digested and most easily absorbed forms of protein available. Its Biological Value (a mark of the quality of a protein and how easily it is absorbed by the body) is extremely high, and in conditions such as renal failure where protein intake must be limited, it is most prudent to consume the highest quality proteins such as whey protein isolate and egg white proteins, versus lower quality proteins such as red meat and dairy, that produce more problematic metabolic waste by-products and residues. Previously it was believed that high protein diets lead to kidney failure. In fact evidence linking these events is exceptionally weak. Athletes for example are known to consume as much as 2 g/kg/day of protein but there is no evidence of this population being at greater risk for impaired renal function (Lemon P 1996).

TRUE OR FALSE: If you have celiac disease, do not use whey protein in your diet.


People with celiac disease are usually instructed not to ingest wheat or gluten. There is no wheat or gluten in Creo Mundi Protein Drink (Whey Protein Isolate).

TRUE OR FALSE: All proteins are created equal.


Evidence continues to accumulate that some proteins are better than others in terms of the body’s ability to absorb and utilize the protein and essential amino acids. Even the way they are processed can affect the biologically active ingredients. For example, ion-exchange processing of whey denatures (destroys) the protein sub-fractions (including the powerful immune-booster, lactoferrin) through the use of heat and chemicals thus eliminating one of the main reasons for using whey protein in your diet.

Soy protein powders are also available. The body however does not easily absorb soy protein – it has a low biological value – meaning a significant percentage of the protein passes through your body unused. It is an inferior source of protein to whey protein. Still others contain lower-grade (and less expensive) whey proteins (e.g. whey protein concentrate, whey peptides, and hydrosolate) rather than 100% whey protein isolate. These lower quality whey proteins contain lactose, which may cause allergic responses and gastro-intestinal upsets.

When choosing a whey protein, choose a product that has gone through an ultra-low temperature process. This is beneficial because the protein is not denatured (damaged) from an extensive heat treatment. Choose whey protein isolate over whey protein concentrate, whey protein blend, soy protein, or ion-exchange protein. Whey protein isolate is the most pure form and provides the greatest benefit.

TRUE OR FALSE: Chronic muscle loss affects 30% of people over the age of 60, and >50% of those over 80.


Muscle loss associated with aging (sarcopenia) is a widespread syndrome with an accompanying increase in morbidity and mortality and a profound effect on quality of life and ultimately survival (Baumgartner R, Koehler K 1998). Progressive sarcopenia leads to the development of frailty, an

increased likelihood of falls, and impairment of the ability to perform routine daily tasks (Boyd C 2005). Loss of muscle mass is the largest contributing factor to strength decline and associated disability in older men and women (Doherty TJ 2003).

TRUE OR FALSE: Chronic muscle loss cannot be stopped or reversed.


Insufficient protein intake is one of a number of factors that lead to sarcopenia (and increasing protein intake is one factor in treatment). Aging is also associated with a decline in food intake. This is also considered an important factor in the development and progression of sarcopenia. This anorexia of aging “increases the risk of developing severe muscle wasting, such as occurs during illness or other potential catabolic states such as after hip fracture. This wasting, if severe, can lead to cachexia and progressive functional decline.” (Doherty 2003).

Providing good tasting research-quality protein supplements such as Creo Mundi Protein Drink (Whey Protein Isolate) before muscle loss begins may be one way of addressing this issue. In other words, choose a nutrient-dense source of easily-absorbable protein. Resistance exercise is also recommended to prevent muscle loss. While it is not easy to reverse sarcopenia, it is possible to at least maintain and somewhat improve muscle strength, even into your nineties.

TRUE OR FALSE: >50% of women older than 65 years who break a hip in a fall never walk again.


Usually this is because there is a pre-existing loss of muscle before the trauma. When a fall occurs that fractures the hip, the sudden loss of function can push people over the threshold that makes recovery of normal function unlikely to occur. (Wolfe 2006).

Obesity and Pregnancy

If you are overweight when you become pregnant, your physician will likely recommend that you gain less weight than a woman who is average or normal weight. You should not diet during pregnancy because it is vital that you supply your body and unborn baby with an adequate number of nutrients. What you can do however to minimize your weight gain is to ensure that you eat a healthy selection of foods during your pregnancy.

One of the best things you can do to avoid too much weight gain is ensure that you have a healthy selection of snacks handy when at times when hunger strikes. Think about things like yogurt, raisins, nuts, fruit and other healthy selections that are not only convenient but also taste good.

There are health conditions that being overweight or obese increases the risk for during pregnancy. Among these include:

– Preeclampsia
– Premature Birth
– Gestational Diabetes
– Cesarean Sections
Giving Birth to Children with Obesity Problems

Unfortunately women who are already overweight prior to pregnancy are more likely to gain excessive amounts of weight during pregnancy. Several studies have suggested that more than 80 percent of overweight and obese women will gain too much weight, defined as weight exceeding 40 pounds or more, during their pregnancy.

Women who are obese and give birth are also more at risk for maternal mortality during labor and delivery. The cesarean rates are often higher because labor fails to progress in a timely fashion.
Did you know that gaining more than the recommended amount of weight during pregnancy also puts you at risk for being overweight several years after pregnancy?
Babies born to mothers that are overweight might also experience a number of health problems. Those most often cited by studies include an increased risk of congenital heart defects and a greater risk of neural tube defects.

The best thing you can do for yourself and the health of your unborn child is maintain a healthy weight prior to becoming pregnant. If you are overweight, work with your healthcare provider or a nutritionist to come up with a sound dietary regimen that will ensure that you gain an appropriate amount of weight for maintaining a healthy pregnancy. Adopting healthy habits during your pregnancy often results in a ‘carry over’ effect, meaning you are more likely to eat healthily after giving birth as well as before.

Important Facts About Osteopathic Hand Exercises

When osteopathy was first developed by Dr. Still in the mid-1800s, traditional allopathic medicine was still in its infancy. There were very few drugs available and the relationship of germs to disease was not yet established. In fact, the cellular structure of the body was not accepted and the nature of the immune system was not known. The development of osteopathy in this environment was a phenomenal medical breakthrough in the process of helping the body to heal itself.

While both chiropractic and osteopathy include techniques for correcting abnormal conditions of the musculoskeletal system, osteopaths go a step further. In addition to treating the joints, doctors of osteopathy also include the adjacent muscles and ligaments. Osteopathic doctors believe that their practice is more concerned with the total region of the spine rather than the neck region and rely more on the sense of touch than x-ray.

Because doctors of osteopathy also include manipulation of the fascia, or any fiber sleeve that divides and subdivides all parts of the body, they also treat pain and other symptoms that arise from organs or muscles that become injured whenever the fascia becomes trapped, bruised or overstretched. This is an incredible definition of injuries that often occur to the hands.

Carpal tunnel, tendinitis and arthritis of the hands all fall under the description given above. Osteopathic treatments can help reduce pain, swelling and improve mobility and range of motion in cases where individuals are more interested in helping the body to heal itself than they are in popping another pill or going into surgery. Treatment can require repeated sessions provides a doctor of osteopathy is usually moderately priced and will approach an illness or disease with an overall health focus on the body.

Hand therapy can include water exercises, teaching individuals healthy habits when using their hands, and developing exercise program to decrease stiffness in the muscular system as well as improve the strength.

Doctors of osteopathy are also qualified to treat tendinitis of the rotator cuff, biceps, elbow, hip, knee, shin as well as the wrist and hand. In treating tendinitis a doctor of osteopathy will utilize gentle hand motions to detect the restricted movement intention and identify the source of pain. They will take an overall medical history, perform a physical exam and possibly to x-rays before proposing a treatment program.

Since tendinitis often involves an area of the body used in a person’s occupation additional treatment can involve strengthening and stretching exercises, weight loss advice, recommendations to protect the tendon from overuse and stress, ultrasound treatments, immobilization, manipulation and in severe cases injections of corticosteroids or surgery to repair tendon damage.

Osteopathic Manipulation Techniques are noninvasive and help to manipulate and adjust the muscles, ligaments and bones. The goals of manipulation of the hands include stressing the muscles and supporting ligaments, relieving muscle spasms, promoting free movement and improving blood flow.

Carpal tunnel is another diagnosis that affects the hands and wrists which osteopathic physicians are able to assist in the treatment of. During carpal tunnel syndrome there is a compression of the median nerve that runs through the wrist and the severity of the symptoms can be determined by performing a nerve conduction tests. One of the more common complaints is numbness or tingling of the wrist and hands and often pain that radiates into the elbow or shoulder.

Interestingly, in 1998, researchers discovered a link between the diagnosis of hypothyroidism and carpal tunnel syndrome. They found that individuals who were treated effectively for their hypothyroidism had a significant improvement in their carpal tunnel syndrome.

While doctors of osteopathy are able to offer effective treatment for hand and wrist conditions there are restrictions to their abilities for treatments. For instance active infections, fractures, bone disease, cancer, gross structural deformities and severe or medical conditions such as abnormally high blood pressure or heart attack are conditions which require more allopathic traditional medical intervention in order to place the body in a position where it is able to accept a more natural approach.

Reformation of Education to Control Intolerance

The purpose of education is to socialize an individual as a moderate and responsible human being. Through learning man can identify himself and the purpose of his life and what life entails. Only an erudite person with constructive approach can help out in nation building and work for betterment of humanity. A well-informed evil genius yobbo is more perilous for a society than an unqualified one. Although, literacy rate is steadily increasing all over the world but moral baggage is perpetually gimping at the same pace while extremism is rapidly escalating. Man is becoming more callous with each passing day. Even real brothers have become bloodthirsty enemies due to materialism, individualism and egotism. These social evils are byproducts of our loopholed education system. They are acting as blight in our society to pile-up the underpinnings of integrity and humanity.

Paradoxically, enterprising man has conquered towering mountains and glistening peaks, explored Antarctica, reached at Mariana Trench that is the deepest part of the ocean, made jogging headway in information and space technology, cured deadly diseases and overcame scarcity of foodstuff but he has scruffily not cut the mustard to recognize rationale of his creation and to travel long chalk journey of his internal world. He is marching blindfolded in dungeon of his inner darkness that entangles him throughout his life without any gleam of anticipation. The eminent poet of the East Allama Muhammad Iqbal rightly said:

“Dhondane wala sitaron ki guzar gahon ka

Apne afkar ki dunia mein safar kar na saka;

Jis ne sooraj ki shoaon ko girftar kia

Zindgi ki shabe tarek seher kar na saka.”

(The seeker of tracks of stars failed to travel in the world of his thoughts; one who imprisoned beams of the sun flopped to enlighten dark night of his life.)

The fundamental reason for self-centeredness and apathy among knowledgeable people is due to basic flaws in our West-inspired schooling system. The western learning methods edify ways of earning money to glut tummies and to live a comfortable life but it has shoddily botched to indoctrinate compassion, tolerance, ethical principles and moral paraphernalia. Thus morality stressed and materially engrossed western conditioning has driven a wedge between physical and spiritual aspect of man. Morality instilling and character building traits in the western learning process are as scarce as water on the blazing sun.

Due to this civility scant education structure scale of suicide is more in well-read ones than uneducated, knowledgeable are extra intolerant than ignorant, familiar are supplementary dim-witted than unfamiliar and common wisdom dominates among untaught dwellers of countryside than those of educated residents of posh areas. Majority of western educated pseudosophistication loaded people have low respect for their parents, relatives and human beings. They feel gratification in illusory glittering life of pomp, show and vanity. The phony urbane and elite class is tenaciously running down ethical principles because they don’t consider their prerequisite. Therefore, Shakespeare fittingly said about such smashed-up and dead duck education system that has reduced man to animal level, “Ignorance is bliss!”

Mushrooming of materially obsessed and morally stressed private educational institutions in various countries of the world is also a basic reason for grinding down rectitude from modern-day society. Private learning academies hire renowned teachers and cash their names. The well-fixed cheapskate owners of these institutions are least interested about career and character building of pupils. Their solitary aim is to dredge up utmost turnover by emptying pockets of affording parents on a regular basis. Preponderance of private instructive institutions are champions of co-education because they are owned by cash cows that proudly hailed themselves as cerebral ascriptus glebae of the depraved western civilization. In their spectacular campuses the students get opportunities to rummage around friends of opposite gender instead of improving their attitude and conduct. Due to lack of any check and balance on these burgeoning institutions they teach what they like without any sense of liability that has basket cased the standard of education.

The role of bluenose teachers is gradually thinning in our society. Tutors in the developed countries enjoy outstanding social status and towering esteem because these states deem these men of brain as social reformers. Ironically, in Pakistan majority of educators join teaching line of work when they fail to qualify competitive examinations. These rejected and perturbed instructors who are compelled to join coaching profession by circumstance rather than choice cannot ensure apposite sprucing up of the future generations by imparting proper education with a sense of commitment. Their failures in life embroil them in a vicious cycle of frustration. Therefore, due to lack of interest in teaching vocation they remain indifferent towards preparing their pupils to confront impending challenges.

Alexander Pope (1688-1744), English poet accurately said in his “Epistles to Several Persons“,

“Tis Education forms the common mind,

Just as the twig is bent, the tree’s inclined.”

Education nurtures broadmindedness by inducing flexibility in individuals. Therefore, learning deprived of such paraphernalia bugger up the society. Any sort of knowledge that does not perk up the personality on moderate lines is like sowing rotten seeds on barren land. The contemporary unreplenished education is just anthology of information. Therefore, even well-educated people in our society are more crooked and scores of them are deprived of ethics, higher sense of life and moral trappings because they get hold of tutoring for financial purpose instead of imbibing munificent codes to serve humanity. Therefore, our education system motivated by the West has failed to control flood of unboundederratic emotions of extremisms. Our instructive institutions are fueling the fire of various breeds of immoderations by providing them suitable ambiance to puff up akin to fungus.

The stapling of education with pecuniary means has piled-up its purpose of socialization the teeming millions. The current capitalistic society striving for folded-stuff has given birth to cutthroat competition that is perpetually promoting hatred in the society. This penny-pinching race has stratified and fractured every society on the basis of material goods. Fraternity, cooperation and altruism act as cementing forces in a community that are now undermined and replaced by egotism, leg pulling, envoy and jealousy. Therefore, human society works appropriately in the presence of cooperation instead of in the prevalence of an antagonistic atmosphere where everybody carries marks of woe and fear on his face. An education system that does not build up dexterity and philanthropic approach in individuals is like a leafless and fruitless tree that neither gives shade nor berry.

Some of the religious institutions have become the breeding grounds of extremism. These academies are run by a particular school of thought. The students of these seminaries acquire a belligerent and narrow outlook that is hammered into their minds by tetchy tutors. These tough customers never encounter other sects throughout their lives; therefore, they remain ignorant about views of others. Some of these institutions, funded and backed by sectarian-minded on-velvet diehards, publish bigoted material that generates repugnance in the society. Sectarian violence resulting from religious fanaticism culminates in bloodshed and loss of precious lives. In public owned institutions some of the students having religious and political inclinations become tools in the hands of denominational and political lunatic fringes who use them for their own self-centered agendas by injecting bellicose ideas. The vested interests fan the flames of detestation that can ignite clashes among rivals by fleecing patience in them.

English writer and poet, G. K. Chesterton said, “Education is simply the soul of a society as it passes from one generation to another.”But, ironically, this soul has been tarnished in the contemporaneous society and each succeeding progeny is becoming more apathetic than their predecessors. Therefore, there is screeching need for reformation of education that can bring forth progressiveness and forbearance in the intolerance prone society. Sarcastically, narrow-minded sleazo is treading on a life-threatening track because he used his knowledge to manufacture weapons of mass destruction that has made survival of mankind tremendously precarious. Therefore, it is mandatory that advanced technology should be utilized for amelioration of humanity instead of using it for manufacturing deadly weapons for self-destruction of human race. If education is for purpose of self-immolation of humankind then it should be disbanded. The aim of learning is rectification of the society by socializing its subjects as temperate cool cats. Therefore, edification that teaches its learners only the means of livelihood by wearing away their character flagrantly put the kibosh on the moral fabric of society. The men of brain should come forward to reform our education system; otherwise, we will continue to harvest bitter fruits of extremism, terrorism and suicide bombing.

How To Get In Shape For A Fitness Photo Shoot

Six weeks from my fitness photo shoot, I was 178.5 lbs., around 12% body fat, and in decent shape, although not camera ready. By following a few steps outlined below, I was able to get those numbers down to 169.5 lbs. and 7.5% body fat.

Hire A Fitness Coach

Even if you are an experienced fitness coach, like myself, I highly recommend you consider hiring another coach or trainer with experience in fitness modeling or fitness photo shoots to help you train and prepare if this is your first time. I consider myself to be a pretty well versed coach, but I’ve never done a photo shoot. I recognized that this was not my area of expertise, so I hired someone that I knew had extensive knowledge with this to help me. I read as much as I could about how to prepare, and I asked other coaches and trainers that I knew had done photo shoots to give me whatever tips or advice they had. So if you’re a coach or trainer, set your ego aside and get the right help, it’s well worth it. If you’re not, that’s even more reason to hire a coach.

Cut Out Alcohol

If you are serious about getting into the best shape possible, cut out alcohol. There is really no benefit of any kind you will get from consuming these empty calories and carbs in the weeks leading up to the shoot. Plus, hangovers equal bad food choices and crappy workouts or none at all.

Make The Necessary Changes To Your Diet

Aside from cutting out alcohol, there are probably some big changes that will need to be made to your diet. This will be different for everyone so I can’t layout a specific diet plan here. Generally speaking, you will want to eat a diet high in lean meats and vegetables, have a certain amount of healthy fats and carbs at specific times of the day, while keeping sugar, starches, and sodium low. Eat your carbs for breakfast, pre and post-workout only. Eat your healthy fats such as nuts and avocado, sugars such as fruits, and starches if any, during the day, not in the evening. Do not eat carbs and fats in the same meal as you risk storing body fat. Keep them separate. The constant throughout should be protein and vegetables. Dinner should be lean meat or fish and lots of high fiber vegetables. Use Mrs. Dash and natural spices to flavor up your meats and vegetables to avoid sodium. Prepare food ahead of time and keep it in Tupperware and Ziplock bags for easy access throughout the day and when at work.

Train With Intensity

While this seems obvious, it is so important. A lot of times, we get complacent with our workout routines, even us coaches and trainers. Your body is smart and it will learn how to adapt and adjust to whatever stresses you put on it frequently. If you do the same exercises, same weights, and the same amount of reps all the time, then you can expect the same mediocre results. It’s cliché but most of you know that doing the same thing over and over and expecting different results is the definition of insanity. You need to get out of your comfort zone, change it up, and challenge yourself. Stop taking 5-minute breaks between sets to flip through your phone. This is one of the reason’s why I hired a great fitness coach. I knew that no matter how tired I was that day, I was going to get my butt kicked, he was going to make me uncomfortable, not let me rest, and push me beyond what I am capable of doing alone. The intensity with which you train will make all of the difference. I recommend in addition to your strength training days, you incorporate two days a week of HIIT (high intensity interval training) such as treadmill sprints and Strongman workouts (sled push, box jumps, battle rope, medicine ball slams, jump rope, kettlebells, jug carries, etc.) into your routine for fat burning. Do this in the morning in a fasted state for maximum results.

Track Everything

If you’re not assessing, you’re just guessing. You will need a starting point in order to know whether or not you are moving in the right direction. Record your starting weight, body fat percentage, and measurements. Come back to these frequently. Your fitness coach should have the tools and equipment to track these things for you. I know it is tedious, but if you can, keep a food log or record your meals with an app or a device like Fitbit. If you can’t do this, you should know generally how much of each macro you are consuming daily just by eyeballing your portions.

Drink Plenty Of Water

You’ve heard it a million times. Here is a million and one. Drink water! Drink a lot of it throughout the day. Keep your muscles hydrated. They are made up of approximately 75% water.

Get Proper Rest & Recovery

You do not get stronger during your workout, you get stronger as your muscles recover. If you are constantly in overdrive, breaking down the same muscle groups day after day, you are wasting your time. This is counterproductive. Get enough sleep and take the necessary days off to let your muscles build back up.

Consider These Vitamins & Supplements

There are a few vitamins and supplements that I highly recommend. A multivitamin with your first meal of the day, 6000 to 9000 mg of fish oil daily, a BCAA (branched-chain amino acid) supplement first thing in the morning and pre-workout, whey protein post-workout, and in the 4 to 5 days leading up to the shoot, I recommend green tea extract. The caffeine contained within green tea extract increases the amount of urine your body expels, acting as a diuretic, making you produce more urine, and helping you to shed excess water weight. It also helps to give you more energy for your workouts, it boosts your metabolism, and it helps to burn body fat. I personally take and recommend Poliquin Group supplements to all of my clients.


If you are fair-skinned, I don’t recommend tanning beds for health reasons but I do recommend spray tanning or using some sort of bronzer to give your skin a darker appearance. It is no secret that tanned skin photographs better than pale skin under brighter lighting conditions and will provide more definition. Also, depending on what kind of look you are going for, consider rubbing on a little baby oil prior to the shoot for a shinier appearance.

Final Prep

48 hours before the shoot, start to cut way down on carbs and water. 24 hours before the shoot, cut carbs and water out completely. Only drink water very minimally if needed. If your mouth gets dry, swish some water around, sip a tiny bit and spit the rest out. The goal is to shed all excess water weight so that your skin is tight and your muscles are well defined under the lights. The night before the shoot you will want to carb up as your muscles will be looking for carbs and most of what you consume will go straight to them. People vary here on what they carb up with. I chose 100% brown rice and quinoa. For breakfast, which should be your only meal until after the shoot is over, have some protein such as chicken or steak along with a small amount of complex carbs such as 100% brown rice or baked sweet potato. Do not eat to more then 80% full and do this at least 90 minutes before the shoot. You do not want to be bloated or have a full stomach once the cameras are on. Complete a final high rep, low weight workout 30 minutes before the shoot. Pre-workout, drink a glass of water with either sugar or honey in it. Do this again post workout. This will raise your glycogen levels and have your muscles filled out for the start of the shoot.

During The Photo Shoot

If the shoot is a long one, keeping a few light weight dumbbells or resistance bands and some 100% brown rice cakes on the side is a good idea so that you can pump up between breaks if you are feeling flat. No water, no fiber, no fat.

Disclaimer: The views expressed here are my own, and these are the methods that have worked for me. Everyone’s body is different and your body may respond differently than mine to different things. For example, some people prefer to carb up the night before with something like a cheeseburger or cheesecake. I chose not to on my first shoot, but maybe I’ll try it the next time. There is no one right way so try different methods and techniques. Find what works best for you.

I hope this article has been helpful to some of you prepping for your own fitness photo shoots. Have some favorite photo shoot prepping methods of your own? Share them below! The more we know, the more we grow. If you found this article useful or know someone who would, please share it!

Be Well,

Brian Donovan

Owner & NASM-CPT

Brian Donovan Fitness, LLC

ADHD Child Working Alone

Today's article is prompted by a question from a concerned parent.

The question was simple and direct, asking 'Why can not an ADHD child work alone?'

In my experience and the experience of many child psychiatrist as well child psychiatrist, an ADHD child can very much work by themselves. Of course it takes a lot of effort and energy to cultivate the self restraint habit but nonetheless it is not only possible but doable.

A child with ADHD is gifted with many talents. One of them is hyperfocus. Hyperfocus is a state of focus wherey they are so absorbed into the things that they are engaged it that it literally shuts down their perception of all else happening around them. This blessing like any other is a double edged sword. Let me give you an example.

Suppose you are looking after an ADHD child who is playing soccer with his / her friends. The match is an intense one and you can see that he / she is really getting absorbed into it. One of the other kids make a mistake and the ball goes hurtling towards the road. The ADHD child's eyes are totally focused on the ball. All his / her energy forces him / her to maneuver and pursue the soccer ball regardless whatever obstacles may be in their way. As the ball builds toward the busy street, he / she runs with all his / her might with the sole purpose of getting the ball. They enter the hyperfocus state and literally shut out all external perceptions. In their mind, there is only them and the ball, and they are going to get it.

The above scenario happens not just with ADHD children but also with normal children. The only differentiating factor is that the ADHD child will have more hyperfocus events. Imagine what would happen if the ADHD child could harness their hyperfocus and apply it to studying. What would happen if they applied it to learning music? Or perplex physics, like Einstein?

So let me get back to the question, 'Why can not an ADHD child work alone?' There are a few very important implied meanings that we as parents, guardians and teachers must be aware of. The question assumes that an ADHD child can not work alone. That is of course not true. It is simply in the early stages, they need to learn to develop the habit of doing things themselves. Notice that I said they need to develop the habit of doing things themselves, this involves dressing themselves, eating themselves, cleaning themselves etc. All the basic chores that we as humans are required to do must be mastered by the ADHD child first.

Often times the problem starts not because the ADHD child is not able to work alone, it is that they have never had to work alone before. Think about how their lives are organized. Usually the parents are the ones who have to get them out of bed, sometimes coerce them into getting dressed. Then beg them to eat and finally persuade them to get on the car to go to school. All their whims and wishes are tended to immediately, there is no chance for them to learn to become independent.

So can we do to help the ADHD child?

The answer is very simple. Learn to communicate in their language and help them love the process of learning. Many ADHD children have short attentions spans so we are told. The truth is that they are easily distracted. This means that in any given situation you have to create the ideal environment that minimizes distractions. One where they are comfortable enough to be in but not so comfortable that they feel bored.

Next match their learning preferences by interacting with them. This usually takes the form of playing. Play to the ADHD child's preferred sense. If they are kinesthetic move about more, hug them, kiss them, use their arms, legs, head etc. If they are of auditory preference then talk to them, use language such as listen, hear, talk etc. The same goes for the ADHD child that loves to use their visual sense. Get them to use their eyes, make pictures in their heads, use words like see, picture, imagine, pretent etc.

The whole learning process is easy when they are having fun. So the goal to get an ADHD child to learn something and do it by themselves is to get them to like the subject or better yet love it and then own it.

Many parents I see can not bear watching their child struggle for a short time while learning and I fully understand. But here is the catch, if you as the parent, guardian, teacher do not have the patience to allow the ADHD child to learn at his / her own pace then I'm afraid the implicit assumption that an ADHD child can not work alone will become A self fulfilling prophecy.

Be strong, be kind, be fun and learn to communicate the joy of learning to your ADHD child. You will find that once they understand the value of learning and start to love it, everything else will become easy too.

My best wishes to you and your children.

If you have any questions, simply write to me at questions @ the adhd specialist. Com (without all the spaces in between, this is to decrease the possibility of junk getting into my mailbox: P)

For more information, simply head over to

Warmest regards,

The biomedical researcher / ADHD specialist

Hoe Bing

How To Repair The Acer D2D Recovery

This tutorial can also help to do it on other computer brands

Disclaimer : First of all you must be aware that some of the operations to come can cause irreversible change on your hard disk, I recommend to you and I will never make it enough make a backup of your system before launching you in any hazardous operation. Any damage and/or modification done on your system will be under your whole responsibility. The following procedures were done on a Acer Aspire 5102wlmi and some also functioned on a Dell Inspiron 9400/1705.

As you know, the Acer computers and those of other manufacturers are now delivered with a system of restoration installed in a hidden partition of your hard disk. This system launches out while pressing keys ALT+F10 simultaneously. And sometimes for various reasons this system ceases functioning.

The first cause often comes owing to the fact that function D2D Recovery is disable in the bios (menu principal).

The solution : enable the function and try to press keys ALT+F10 during the starting of the computer.

The second cause : in this case hidden partition PQSERVICE was erased or damaged, or you replaced the disc and in this case it is not present.

The solution : If you did not previously make a backup of your system by making an image disc. It will not be possible to use the D2D recovery. Your only hope will be to have in your possession Acer Recovery CD/DVD.

And the third causes : the Acer Master Boot Record (MBR)was damaged or replaced by non-Acer MBR. As long as partition PQSERVICE is present or that you can put the hand on the necessary Acer files you can reinstall the MBR of Acer.

The solution :

First method : on a functional Windows system:

1 disable the D2D recovery option of the bios.

2 open a Windows session with an account administrator.

3 Download, unzip and launch partedit32(registration required for download).

4 Identify the Pqservice partition by its size (at the bottom of the partedit window there is a partition information box) it is a small sized partition approximately 2 to 6 Go.Once made change the type of your partition into 0C and save. Restart and open a session with an administrator account, you should be able to navigate to the PQservice partition. Seek these two files mbrwrdos.exe and rtmbr.bin once localised open a command prompt and launch this command mbrwrdos.exe install rtmbr.bin, this will install the Acer MBR. Close the command prompt window restart again Windows go into the bios and reactivate the D2D recovery. Now ALT+F10 should launch Acer recovery at the starting of the computer.

Second method : On a nonfunctional Windows system.

For that you must use a Linux distribution (for me Mandriva provided all the tools necessary).

1 Boot on the Mandriva install CD/DVD the boot menu will give you the possibility to repair or to restore the Windows boot loader.

2 If that is not enough launch an installation of linux(this will be an occasion to test this terrible OS) and choose LILO as boot loader(a boot menu that allow you to choose between several operating systems) once finished the installation. Restart your computer in the boot loader menu system you will have at least 2 Windows options the first generally point to PQservice choose it and you will boot directly into acer D2D recovery.

The last solution is the simplest one, just note that during the Linux installation you will have to resize your Windows partition to create a place for a new Linux partition it is the most perilous part because irreversible, therefore take your precautions at this time.

Psoriasis Diet – Can You Really Eat What You Want

The definition

Psoriasis is a type of skin disease which is chronic in character and is a type of inflammatory disease of the skin. The Psoriasis is kind of raised red patches on the skin which is covered with silvery white scales.

Psoriasis can affect a person both mildly and severely. There are five types of Psoriasis and each of these types has different symptoms and causes. About eighty percent of the people who get affected by this disease have plaque Psoriasis. Many people also get affected by a disease called Psoriatic Arthritis which causes the bone joints to get inflammation.

Curing with proper diet

Since Psoriasis is a chronic skin disease and can happen to anyone at any age, it takes quite a long time to get cured. Psoriasis diet plays an important role in curing Psoriasis. A proper diet helps to keep the Psoriasis at bay. As Psoriasis is a metabolic disease, fasting with a cleansing juice diet for about two weeks is always advantageous in the commencement of treatment.

Vegetables like carrots, cucumbers, beets, and grapes can be used for making juices. And it should be remembered not to use any citrus fruits like orange and lemon for juices. Purgatives can be used to keep clear of the bowels regularly.

After the cleansing treatment the physician may prescribe three basic diet types. These three types of diet includes vegetables and fruits, nuts and grains and raw seeds and nuts particularly pumpkin seeds, sesame seeds, sunflower seeds and lots of organically grown raw fruits and vegetables.

A lot of fresh green vegetables must be included in Psoriasis diet for the lunch and dinner. And fruits like apples, grapes and pears can be eaten during the day or during breakfast. If the patient starts improving, then proteins like goat?s milk and home made cheese can be added in the Psoriasis diet and taken occasionally with food.

Patient suffering from Psoriasis must have gluten free Psoriasis diet. Gluten is a starch compound generally found in grasses such as rye, wheat and barley. Other food which are to be strictly avoided in a Psoriasis diet includes animal fats, condiments, food article containing hydrogenated fats or white sugar, refined or processed foods, coffee, tea, tobacco and alcohol.

Coconut water and fresh buttermilk is very good for patients suffering from Psoriasis. Fish oils and fatty acids like omega 3 have helped in preventing people from getting affected by Psoriasis. A proper Psoriasis diet definitely helps to reduce the disease. There are various treatments available also for the disease. But a proper Psoriasis diet is essential for the treatment.

Listerine Toenail Fungus Cure Tips

If you’ve been trying to find an easier way of dealing with podiatry problems, then the Listerine toenail fungus cure might be the answer to your prayers. Before we get into the pros and cons of using this method to treat your foot problems, you first need to know what caused the problem in the first place.

What is Toenail Fungus?

The problem is caused when fungus begins to grow beneath your toenail. Usually, this is caused either by damage to the nail which makes it easy for the fungus to get beneath it or by the wearing of wet or sweaty socks. Remember that fungus grows best in dark and damp conditions. Your socks and shoes can be the ideal environment, therefore, for its growth. Generally, toenail fungus isn’t painful. However, it does cause your toenail to become discolored and thick.

How It Is Normally Treated?

Once you have this problem, most podiatrists will tell you the problem won’t go away without drastic action. How drastic? Well, the recommended treatment is total removal of the infected nail. If you don’t choose that option, you can use anti-fungal medications and apply them to the area. These medications are available over-the-counter and aren’t expensive but they also won’t cure your problem. Oral medications are rarely prescribed by physicians because they just don’t work on toenail fungus very often and can cause serious side effects in patients.

What is the Listerine Cure?

We all know that Listerine is a powerful mouthwash. It was the first mouthwash to be sold commercially and actually began as an anesthetic thanks to the inclusion of menthol in the formula. Additionally, the product contains an antiseptic agent known as thymol. Thymol has also been shown in some studies to have anti-fungal properties, particularly when used on fingernails and toenails. Basically, the Listerine application involves making use of this thymol.

How does the Listerine Work?

Although different people have different recommendations, most suggest soaking your toenail in either 100% Listerine or in a combination of 50% Listerine and 50% vinegar. You should soak the nail for around 30 minutes daily. Dry the area well – remember you don’t want to stick your wet toe back into a dark area immediately. Don’t expect results right away. Fungal infections are hard to fight and require consistent treatment for months. Eventually, however, the thymol will succeed in stopping the growth of the fungus. At that point, you can cut the affected part of the toenail off with regular clippers and allow the healthy nail to re-grow in its place.

Preventing the Problem

Many people who need the Listerine toenail fungus cure have a hereditary predisposition to the development of the problem. Basically, if one or both of your parents had infected nails then you stand a good chance of following their example. To prevent the problem, always keep your socks dry and clean. Also, make sure your shoes allow good circulation. Using powder in your socks and keeping your nails healthy can also help.

A Brief Overview of Depression

Depression is an extremely common mood disorder. In fact, when used in combination with anxiety, depression is the most frequent emotional disorder in England – experienced by nearly 10 percent of the country’s population (according to The Health and Social Care Information Centre, 2009).

The reason why depression and anxiety are typically put together in surveys and investigations like this is because anxiety can be systematic of depression. That is to say, that those diagnosed with depression may sometime display a tendency towards bouts of anxiety such as panic attacks.

With that said, depression may conversely be classed as a manifestation of a panic or anxiety disorder. As you can imagine, this can subsequently make diagnosis difficult. In addition, the range of indicators pertaining to depression is very long and arguably obscure. By way of example, symptoms may include sleep issues, feeling wretched and teary, poor self image, short temperedness, lack of sex drive and weight loss or weight gain.

However, we all experience a number of these problems during our lifetime. Would this imply that all of us are depressed? Leading on from this, when is it advisable consult a doctor? These are all legitimate questions. After all, how many times have you thought or even said aloud, “I feel depressed.” And yet feeling depressed and suffering from clinical depression are not the same thing.

So where does the distinction lie and what should you do if you think you might be suffering from depression? Well, first of all, you should calculate the frequency with which you truly feel these negative emotions. For instance, feeling teary-eyed from time to time is not unusual. However, if you were to suffer from several of these symptoms consistently over a two week period, then it would be advisable to seek a consultation your GP.

The ideal method for how your depression is targeted will differ with respect to its seriousness. Just like the signs and symptoms of depression, you cannot pinpoint one absolute root cause of depression. There’s some mounting belief of an inherited basis to manic depression (also known as bi-polar disorder). However, this is not really the case with the depression that we’re examining in this article. Having said that, if there’s a family history of depression then the probability that you too will suffer from depression increases.

Further triggers for depression may include a sudden or unexpected shake-up to your everyday life. To illustrate, a relationship breakdown, house move or even starting a new job can potentially play a role in the development of symptoms. There are, of course, other ways in which depression can manifest itself, that aren’t related to such “life events”. For instance, in a number of situations, drug use and even prescription drugs can lead to depression. In addition, there’s been a connection proven regarding food and frame of mind, which implies that the foods you eat could impact on levels of depression – a connection wittingly dubbed “food and mood”. In a similar vein, there has been a link established through mood and exercise, which has long been said to raise endorphin levels. These can produce feelings of a euphoric high in the participant, thereby suggesting that exercise can, to a certain degree, be a way to stave off depression.

Once you have sought help, you doctor should provide you with an assessment into your state of mind. Your analysis ought to take note of your past health and not just your ongoing wellbeing. From this point your doctor should offer you proper treatment as best fits your type of depression. Truth be told, anti-depressants have become the most commonly provided form of treatment, primarily selective serotonin reuptake inhibitors (SSRIs). Although their overall performance is shown as clinically significant when relieving more extreme kinds of depression, there are a lot of non-medicated treatments which have been rising in popularity for treating more generalised types of depression. These include group therapy and cognitive therapy (CBT), which provides a way of breaking down major issues into smaller problems and talking through them.

Things You Need If You Have Diabetes And Love Travelling

Diabetes currently affects over 120 million people across the globe. These are people with lives which they wish to live to the best of their abilities.

Having diabetes does not mean one should avoid doing things they wish to do in life – especially travelling. As long as your sugar is controlled, your doctor should have no problem giving you the go ahead with your travel plans.

But when you do travel, it is always a good idea to carry a few things with you. Here are some of the essential things you need to carry.

1. Shoes

Make sure you carry shoes that are comfortable and support your arch well. Foot care is of utmost importance in the management of diabetes. Foot injuries can lead to infections that require prolonged courses of antibiotics to treat them. Choose a good quality shoe, ideally a branded one with a soft sole and comfortable fit.

2. Glucose powder

Living with diabetes means that there are times when your blood sugar levels will not be under control. Some times, sugar levels can drop well below the normal range, leading to symptoms of hypoglycemia. It is easy to treat hypoglycemia in an instant by ingesting a fistful of glucose powder. Carry this with you where ever you go in your back pack. Alternatively, give the glucose powder to your travel buddy to carry with them.

3. A glucose checking device

Knowing when to call for help is important in diabetes. There are times when you might feel a little awkward but are not sure whether this is due to your sugar levels or now. If you carry with you a glucometer i.e. a glucose checking device, you can ensure that you can keep an eye on your blood sugar levels in a matter of seconds. This can help you seek medical attention sooner rather than later.

4. Medical ID

Having a medical ID tag over your wrist or in your wallet can be a life saver. In the event of an emergency, a passer by can easily identify that you have diabetes and may be able to assist you in the right way. Not just that, you will also be able to help paramedical and medical staff in emergency situations. Your doctor will be able to provide you a medical ID tag.

5. Your prescription

Your prescription is probably the most important thing for you to carry with you when you travel. It has your details in it and also contains a list of additional medications you may be taking.

Closing remarks

These 5 items are important if you have diabetes and are thinking of travelling. Don’t let diabetes get in the way of you leading a normal life.

The Diabetes Rubber Bracelet Message

Diabetes is a condition that affects approximately 23.6 million children and adults in the United States with 1.6 million cases diagnosed annually. The seventh leading cause of death in the United States, diabetes is often called the silent killer. People may not even be aware that they have diabetes because symptoms can go unnoticed and the diabetes rubber bracelet has been created to promote awareness about the disease.

Diabetes Type 1 is characterized by frequent urination, thirst, hunger, weight loss as well as fatigue and irritability. While Type 2 can often exhibit these same characteristics, it sometimes has no symptoms making diagnosis more difficult therefore, it is important to recognize potential risk factors.

Some of the factors that can put a person at higher risk for developing diabetes include a family history of diabetes, age, race, high body mass index (BMI) and low physical activity. While these factors do not necessarily ensure that a person will contract diabetes, if there is a concern, a consultation with your doctor is recommended.

Without proper diagnosis and treatment, the disease can escalate and cause serious problems for a person with diabetes. Common problems related to diabetes include heart disease, stroke, kidney problems, blindness, nerve damage and depression which dispels the myth that diabetes is not a serious disease. A diabetic must take measures to learn as much as they can and stay in control of the disease.

The good news is that you can take steps to prevent or delay the onset of Type II diabetes through a healthy diet and active lifestyle. The diabetes rubber bracelet promotes awareness, not only of the disease but of the possible prevention. Donning the rubber bracelet means that the wearer is not only interested in combating the disease but also that they are promoting awareness and possible prevention.

More Herbal Oils for Breast Self-Massage

Using infused herbal oils is an easy and pleasurable way to keep your breasts healthy, prevent and reverse cysts, dissolve troublesome lumps, and repair abnormal cells. Breast skin is thin and absorbent, and breast tissue contains a great deal of fat, which readily absorbs infused herbal oils. The healing and cancer-preventing actions of herbs easily migrate into olive oil creating a simple, effective product for maintaining breast health.

Add beeswax to any herbal oil and you have an ointment. The antiseptic, softening, moisturizing, and healing properties of beeswax intensify the healing actions of the herbs and carry them into the breast tissues. Whether you want to maintain breast health – or have had a diagnosis of cancer – inferred herbal oils and ointments are soothing, safe, and effective allies.


Wonderfully fragrant infused oils can be made from all kinds of evergreen needles. Evergreen oils are superb for regular breast self-massage, especially for those troubled with painful or lumpy breasts. Evergreens, including the renowned yew, contain compounds clinically proven to kill cancer cells.

The most powerful in this respect are arbor vitae ( Thuja occidentalis ) and cedar ( Juniperus virginia ). But all evergreens contain antiseptic, antifungal, antiviral, and anti-tumor oils. I make my infused evergreen oil from white pine ( Pinus strobus ), the most common evergreen in my area; Friends use spruce, cedar, and hemlock.

Infused evergreen oils are generally non-irritating (a few women report sensitivity to spruce needle oil), but essential oils of evergreens can cause a rash. Essential oil of the evergreen tea tree ( Melaleuca species) has been beloved into cancers that have ulcerated, causing some to go into remission. This is dangerous and may be painful; I strongly advise you to seek counsel before you use tea tree, or any essential oil, in this way.

OLIVE OIL ( Olea europea )

The oil pressed from the fruits (olives) and seeds (pits) of these magnificent, long-lived trees is either an infused oil nor an essential oil. It is my favorite oil for eating, cooking, and using as a base for infusing herbs. Virgin or extra virgin oils are great for eating, but have a rich smell which is overpowing in an infused oil or ointment.

As a base for injected oils, I use the less expensive (and less aromatic) pomace oil – made by pressing the ground pits after the olives have been squeezed dry. No matter what type you use, fancy or plain, olive oil will no doubt uphold its ancient and venerable reputation for healing and nourishing skin and scalp.

PLANTAIN LEAF OIL ( Plantago lancelota, P. majus )

With its brilliant color and its solid reputation as a breast cancer preventive, plantain oil / ointment is another favorite for breast self massage. Frequent applications of the jewel-green oil – as many as ten times a day – have been used successfully by women to reverse in situ cancer cells in the breasts. Plantain oil is very easy to make at home. (The aroma of the finished oil reminds me of salami.) Plantain ointment is the first First Aid I reach for when I itch, when I get a sting, when I need to heal torn muscles, when I want to draw out thorns, splinters , Or infection, and when I need to relate pain and swelling.

POKE ROOT OIL ( Phytolacca americana )

That strange-looking weed with the drooping black berries that towers over gardens and roadsides through much of eastern North America is pokeweed – an old favorite of wise women dealing with breast lumps and breast cancer. If I felt a suspicious lump, I'd reach for poke root oil. It reduces congestion, relieving swelling, and naturally dissolves growths in the breasts.

Jethro Kloss, author of the classic herbal Back to Eden , used freshly grown raw poke root poultices to burn away breast cancer. Caution : Fresh poke placed directly on the skin is strong enough to damage healthy tissues as well as cancerous ones.

The infused oil is also effective and far safer. A generous amount is gently applied to the lump, covered with a flannel cloth and then with a hot water bottle (no heating pads), and left on for as long as you're comfortable. This is repeated at least twice a day. Poke root oil is too powerful for regular preventive care. Caution : Poke oil can cause a rash on sensitive skin. Ingestion of poke oil can cause severe intestinal distress.

Poke root tincture can be used instead of poke root oil. The properties are quite similar, although the oil is absorbed better and may be consider more effective.

RED CLOVER BLOSSOM OIL ( Trifolium pratense )

The infused oil of red clover blossoms is a remarkable skin softener. It melts away lumps, counters cancer, and helps the lymph system reabsorb unneeded cells. Combine it with internal use of red clover blossom infusion for an even better chance of eliminating abnormal cells and preventing breast cancer recurrence. It's gentle enough for regular use in breast self-massage.

ST. JOAN'S WORT BLOSSOM OIL ( Hypericum perforatum )

The vermilion red oil of the flowers or flowering tops of St. Joan's (St. John's) wort is mild enough to be used regularly to promote breast health, yet powerful enough to seem positively miraculous as it repairs damage to the skin and nerves of the breasts. I consider it an indispensable ally for all women. In addition to using it for breast massage, I favor it for assistance in healing the armpit and breast area after surgery, reducing skin damage from radiation, and relieving nerve and muscle pain. Its antiviral powers pass through the skin and into nerve endings, preventing and checking a wide variety of skin problems, including virulent hospital-bred infections such as shingle.

I find St. Joan's wort oil an exceptionally useful ally for women dealing with nerve damage caused by removal of axillary lymph nodes. Frequent applications restore sensation, promote good lymphatic circulation, help prevent lymphedema, and offer prompt and long-lasting relief from pain.

Women who apply St. Joan's wort oil before and after radiation treatments report that their skin stays healthy and flexible even after dozens of treatments. In addition to preventing radiation burns, this oil prevents sunburn, too. It's the only sunscreen I use to protect my skin, which gets plenty of sun. And it's a superior healer of sunburn, as well.

St. Joan's wort oil is an invaluable ally for those with sciatica pain, leg and foot cramps, back pain, neck aches, arthritis pain, bursitis, or any other ache. I use it externally (along with 25 drops of the tumor internally) as often as every 10 to15 minutes when dealing with the acute phase of a cramped, spasmed muscle. For long-term pain, I use oil and tincture as frequently as needed, sometimes as often as ten times a day.

St. Joan's wort oil is also the best remedy I've found to treat the pain and promote rapid healing of nerves and skin troubled by shingles, cold sores, mouth and anal fissures, genital herpes, and chicken pox. Hourly applications of oil, plus 25 drops of tincture taken internally at the same time, are not excessive in the initial, acute stages of these problems. As symptoms abate, I use fewer applications. In chronic conditions, I use the oil and tincture four times a day. Used as a scalp oil during chemotherapy, St. Joan's wort encourages rapid regrowth of healthy hair.

YARROW FLOWER OIL ( Achillea millefolium )

Yarrow flowers and leaves infused in oil make a sparkling green oil that promotes fluid flow in the breasts and inhibits bacterial growth. Women have noted that consistent use of yarrow oil seems to prevent the growth of new blood vessels that cancer tumors need for growth. Yarrow is also a wonderful ally for relieving swollen, tender breasts and nipples. As it may irritate the skin lightly, I use yarrow only as needed.

Yarrow is a plant imbued with a reputation for psychic powers and energy healing. The aroma of the oil is said to give power to the heart and strength to the vulnerable. Sleep with yarrow, and you'll have a dream of the future.

YELLOW DOCK ROOT OIL ( Rumex crispus, R. obtusifolia )

This dark yellow, orange, or burnt-sienna-colored oil is a classic remedy against all hard swellings, tumors, growths, and scabby eruptions. It softens tissues and helps the body reabsorb lumps. The ointment excels as an ally for those dealing with skin ulcers (bed sores), burns from radiation, or mouth sores from chemotherapy. Yellow dock has been known to resolve worrisome nipple discharges. Yellow dock oil does not recommend itself for regular use; I reserve it for occasional intense use.

Legal Disclaimer: This content is not intended to replace conventional medical treatment. Any suggestions made and all herbs listed are not intended to diagnose, treat, cure or prevent any disease, condition or symptom. Personal directions and use should be provided by a clinical herbalist or other qualified healthcare practitioner with a specific formula for you. All material here is provided for general information purposes only and should not be considered medical advice or consultation. Contact a reputable healthcare practitioner if you are in need of medical care. Exercise self-empowerment by seeking a second opinion.

Susun Weed
PO Box 64
Woodstock, NY 12498
Fax: 1-845-246-8081