Short Film Reveals the Lunacy of Water Fluoridation

By Dr. Mercola

The US Centers for Disease Control (CDC) has hailed water fluoridation as one of the top 10 public health achievements of the 20th century.

Beginning in 1945, it was claimed that adding fluoride to drinking water was a safe and effective way to improve people's dental health. Over the decades, many bought into this hook, line and sinker, despite all the evidence to the contrary.

The featured film, "Our Daily Dose," reviews some of this evidence. As noted in the film's synopsis:

"Filmmaker Jeremy Seifert lays out the dangers of water fluoridation informatively and creatively, highlighting the most current research and interviewing top-tier doctors, activists, and attorneys close to the issue.

Through thoughtful examination of old beliefs and new science, the film alerts us to the health threat present in the water and beverages we rely on every day."

Share This Film With Those Still Sitting On the Fence on Fluoride!

The film may not offer many brand new revelations to those of you who are already well-informed about the history and documented hazards of fluoride.

It was primarily created as an educational vehicle aimed at those who may not be aware of these issues, or who might not yet be entirely convinced that drinking fluoride isn't a good thing.

So PLEASE, share this video with all of your friends and family who are on the fence on this issue, and ask them to watch it. It's only 20 minutes long, but it packs a lot of compelling details into those 20 minutes.

Understanding how fluoride affects your body and brain is particularly important for parents with young children, and pregnant women.

It's really crucial to know that you should NEVER mix infant formula with fluoridated tap water for example, as this may overexpose your child to 100 times the proposed "safe" level of fluoride exposure for infants!

If your child suffers with ADD/ADHD, drinking fluoridated water may also worsen his or her condition. Ditto for those with underfunctioning thyroid. So please, do share this video with your social networks, as it could make a big difference in people's health.

Fluoride Is Both an Endocrine Disruptor and a Neurotoxin

Scientific investigations have revealed that fluoride is an endocrine disrupting chemical,¹ and a developmental neurotoxin that impacts short-term and working memory, and lowers IQ in children.²

It has been implicated as a contributing factor in the rising rates of both attention-deficit hyperactive disorder (ADHD)^3,4 and thyroid disease.

Indeed, fluoride was used in Europe to reduce thyroid activity in hyperthyroid patients as late as the 1970s, and reduced thyroid function is associated with fluoride intakes as low as 0.05 to 0.1 mg fluoride per kilogram body weight per day (mg/kg/day).⁵

For over 50 Years, Fluoride Levels Were Too High, Government Admits

Children are particularly at risk for adverse effects of overexposure, and in April 2015, the US government admitted that the "optimal" level of fluoride recommended since 1962 had in fact been too high.

As a result, over 40 percent of American teens show signs of fluoride overexposure⁶ — a condition known as dental fluorosis. In some areas, dental fluorosis rates are as high as 70 to 80 percent, with some children suffering from advanced forms.

So, for the first time, the US Department of Health and Human Services (HHS) lowered its recommended level of fluoride in drinking water^7,8,9 by 40 percent, from an upper limit of 1.2 milligrams per liter (mg/L) to 0.7 mg/L.

The HHS said it will evaluate dental fluorosis rates among children in 10 years to assess whether they were correct about this new level being protective against dental fluorosis.

But just what is the acceptable level of harm in the name of cavity prevention?

A number of studies^10,11,12,13 have shown that children who with moderate to severe dental fluorosis score worse on tests measuring cognitive skills and IQ than peers without fluorosis — a clear revelation highlighted in the film, as some still insist that dental fluorosis is nothing more than a cosmetic issue.

The Price We Pay for Cavity Prevention

According to the film, the CDC estimates water fluoridation decreases dental decay by, at most, 25 percent. Recent research^14,15 however, suggests the real effect may be far lower.

Based on the findings of three papers assessing the effectiveness of fluoridation on tooth decay, the researchers concluded that water fluoridation does not reduce cavities to a statistically significant degree in permanent teeth.

If that's the case, then why are we still jeopardizing our children's long-term thyroid and brain health by adding fluoride to drinking water?

Fluoride — like many other poisons — was originally declared safe based on dosage, but we now know that timing of exposure can play a big role in its effects as well. Children who are fed infant formula mixed with fluoridated water receive very high doses, and may be affected for life as a result of this early exposure.

Fluoride can also cross the placenta, causing developing fetuses to be exposed to fluoride. Considering the fact that fluoride has endocrine-disrupting activity, this is hardly a situation amenable to the good health of that child. It's important to realize that fluoride is not a nutrient. It's a drug, and it's the ONLY drug that is purposely added directly into drinking water. 

This route of delivery completely bypasses standard rules relating to informed consent, which is foundational for ethical medical practice. What's worse, there's no way to keep track of the dosage. And no one is keeping track of side effects.

Infants Are Severely and Routinely Overdosed on Fluoride

According to the recent Iowa Study, funded by the National Institutes of Health (NIH) and the CDC, infants and young children are being massively overdosed on fluoride. This study, which is the largest US study conducted measuring the amount of fluoride children ingest, concluded that:

• 100 percent of infants receiving infant formula mixed with fluoridated tap water get more than the allegedly safe dose of fluoride. Some formula-fed infants receive 100 times the safe level on a daily basis
• 30 percent of 1-year-olds exceed the recommended safe dose
• 47 percent of 2- to 3-olds exceed the safe dose

Most Water Authorities Use Toxic Waste Product, Not Pharmaceutical Grade Fluoride

As stated, fluoride is a drug, and research into the health effects of fluoride is based on pharmaceutical grade fluoride.

However, a majority of water authorities do not even use pharmaceutical grade fluoride; they use hydrofluosilicic acid, or hexafluorosilicic acid — toxic waste products of the phosphate fertilizer industry, which are frequently contaminated with heavy metals such as arsenic, mercury, cadmium, lead, and other toxins.

This is a key point that many fluoride proponents fail to address when arguing for its use. Indeed, holding elected officials accountable for procuring proof that the specific fluoridation chemical used actually fulfills fluoride's health and safety claims and complies with all regulations, laws, and risk assessments required for safe drinking water, has been a successful strategy for halting water fluoridation in a number of areas around the US.

While the idea of hiding toxic industrial waste in drinking water would sound like a questionable idea at best to most people, it was welcomed by the US Environmental Protection Agency (EPA). In a 1983 letter, Rebecca Hanmer, Deputy Assistant Administrator for Water, wrote:

"... In regard to the use of fluosilicic acid as a source of fluoride for fluoridation, this Agency regards such use as an ideal environmental solution to a long-standing problem. By recovering by-product fluosilicic acid from fertilizer manufacturing, water and air pollution are minimized, and water utilities have a low-cost source of fluoride available to them..."

Data and Science Does Not Support Water Fluoridation

Ninety-seven percent of Western European countries do not fluoridate their water, and data collected by the World Health Organization (WHO) shows that non-fluoridating countries have seen the exact same reduction in dental cavities as the US,¹⁶ where a majority of water is still fluoridated. If fluoride were in fact the cause of this decline, non-fluoridating countries should not show the same trend.

Clearly, declining rates of dental decay are not in and of themselves proof that water fluoridation actually works. It's also worth noting that well over 99 percent of the fluoride added to drinking water never even touches a tooth; it simply runs down the drain, contaminating and polluting the environment.

Source: KK Cheng et.al. BMJ 2007.¹⁷ Rates of cavities have declined by similar amounts in countries with and without fluoridation.

Ending Fluoridation Will Be the Greatest Public Health Achievement of the 21^st Century

Despite the fact that the scientific evidence does not support fluoridation, those who question or openly oppose it are typically demonized and written off as crazy conspiracy theorists. Many fluoride supporters claim the science of fluoridation was "settled" some 50 years ago — effectively dismissing all the revelations produced by modern science! To defend their position, they rely on outdated science, because that's all they have. You'd be extremely hard-pressed to find modern research supporting water fluoridation.

Indeed, as noted in the film, ending water fluoridation will be one of the greatest public health achievements of the 21st Century, and I for one will not stop until that happens. To learn more about why water fluoridation runs counter to good science, common sense, and the public good, please see the following video, which recounts 10 important fluoride facts.

The Best Cavity Prevention Is Your Diet

The best way to prevent cavities is not through fluoride, but by addressing your diet. One of the keys to oral health is eating a traditional diet or real foods, rich in fresh, unprocessed vegetables, nuts, and grass-fed meats. By avoiding sugars and processed foods, you prevent the proliferation of the bacteria that cause decay in the first place.

According to Dr. Francesco Branca, Director of WHO's Department of Nutrition for Health and Development:¹⁸ "We have solid evidence that keeping intake of free sugars to less than 10 percent of total energy intake reduces the risk of overweight, obesity and tooth decay."

Other natural strategies that can significantly improve your dental health is eating plenty of fermented vegetables, and doing oil pulling with coconut oil. Also make sure you're getting plenty of high quality animal-based omega-3 fats, as research suggests even moderate amounts of omega-3 fats may help ward off gum disease. My favorite source is krill oil.

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Nobel Prize in Medicine for Parasite-Fighting Therapies

By Dr. Mercola

The 2015 Nobel Prize in Physiology or Medicine has been jointly awarded to three doctors whose work has fundamentally changed the treatment of parasitic diseases around the globe.

What is perhaps most notable is that their discoveries are derived from natural products, once again showing that nature can be a powerful source of medicine. The majority of new drugs (70 percent) introduced in the US are derived from natural products, primarily plants.¹

So while the fact that the Nobel Prize was awarded to the discovery of natural-based medicines isn't exactly shocking, it's important to recognize the healing potential found in nature. As noted by the National Center for Complementary and Integrative Health:²

"The 2015 Nobel Prize in Physiology or Medicine has been jointly awarded to Drs. Youyou Tu, William C. Campbell, and Satoshi Ōmura for their discoveries of the natural products artemisinin and avermectin.

Dr. Tu received the award for her work on artemisinin, an anti-malarial agent from Artemisia annua, a plant that has been used in reducing fevers for centuries and is well documented in traditional Chinese medicine.

Drs. Campbell and Ōmura discovered the antibiotic avermectin when they screened streptomycetes, microorganisms commonly found in soil, for natural products with anti-infectious activity. Both natural products have had a profound effect on the treatment of parasitic diseases."

Avermectin to Fight River Blindness Comes from Soil Bacteria

William Campbell from Duke University in the US and Satoshi Ōmura of Kitasato University, Japan, are sharing half of the $960,000 Nobel Prize award for their work to develop Avermectin.

Avermectin has essentially eradicated river blindness and greatly reduced cases of lymphatic filariasis, which are two diseases caused by parasitic worms.

River blindness, which leads to chronic inflammation in the cornea, leads to blindness, while lymphatic filariasis causes chronic swelling and disabling symptoms, including "elephantiasis," which is disfiguring swelling in the lower body.

Dr. Omura, a microbiologist, isolated strains from a group of soil bacteria called Streptomyces in the 1970s. The bacteria were known to have antimicrobial properties, and Dr. Omura focused on about 50 out of several thousand cultures, which he believed to be the most promising.

The Nobel Committee praised Dr. Omura for his "extraordinary skills in developing unique methods" for characterizing natural products in the soil bacteria, but he downplayed his work stating, "I merely borrowed the power of microbes."³

Dr. Campbell, an expert in parasite biology, obtained the cultures from Dr. Omura and found one (taken from a golf course in Japan) that worked to eradicate parasites in animals.

The purified version was named Avermectin and was later developed into the anti-parasitic drug Ivermectin used in both animals and humans to treat a variety of parasites.

Artemisinin to Fight Malaria Inspired by Traditional Chinese Medicine

Youyou Tu, a pharmacologist at the China Academy of Chinese Medical Sciences in Beijing, received the other half of the Nobel Prize for developing the anti-malarial drug Artemisinin in the 1960s and '70s.

At that time, malaria was typically treated with chloroquine or quinine, but its effectiveness was waning and malaria was on the rise. Dr. Tu turned to traditional Chinese herbal medicine and screened for herbs that seemed helpful in treating malaria-infected animals.

An extract from the plant Artemisia annua seemed promising but led to inconsistent results. According to a Nobel Prize press release:⁴

"… Tu revisited the ancient literature and discovered clues that guided her in her quest to successfully extract the active component from Artemisia annua. Tu was the first to show that this component, later called Artemisinin, was highly effective against the Malaria parasite, both in infected animals and in humans."

In a clinical trial conducted in the 1970s, Artemisinin had startling effects on malaria patients; all 18 patients given the herb felt better within hours and recovered within days.⁵ Malaria is caused by a parasite of the species plasmodium, which is spread from person to person by infected mosquitoes.

Early diagnosis and prompt treatment are necessary to control this disease and to save the lives of those afflicted. Artemisinin is able to rapidly kill malaria parasites at an early stage of development, which explains how it's so effective at treating even severe malaria.

When used in combination therapy, Artemisinin is estimated to reduce malaria deaths by more than 20 percent overall and more than 30 percent in children. This amounts to more than 100,000 lives saved each year in Africa alone.⁶ The press release added:

"The discoveries of Avermectin and Artemisinin have revolutionized therapy for patients suffering from devastating parasitic diseases. Campbell, Ōmura, and Tu have transformed the treatment of parasitic diseases. The global impact of their discoveries and the resulting benefit to mankind are immeasurable."

Parasitic Diseases Kill More Than 1 Million People Every Year

Parasitic infections are responsible for a staggering number of deaths worldwide every year. Malaria is one of the most well known. Every year, malaria results in about 1 million deaths.

It is such an enormous problem in Africa that each African child has, on average, between 1.6 and 5.4 episodes of malaria fever every year.

Further, the neglected tropical diseases (NTDs), which include parasitic diseases like lymphatic filariasis, onchocerciasis, and Guinea worm, kill about 500,000 people each year, primarily in rural areas of low-income countries.

Even in developed countries, parasites can contribute to disease like irritable bowel syndrome and other digestive issues, and possibly even cancer. Signs and symptoms that you've been infected with an intestinal parasite of the non-beneficial variety (some parasites may actually be beneficial) include:

Subcutaneous nodules	Eye inflammation (conjunctivitis and retinitis)	Blindness
Dysentery	Hives (urticaria)	Diarrhea
Coughing or wheezing	Enlargement of liver and spleen (hepatosplenomegaly)	Fever and abdominal Pain

Many of these symptoms can be caused by other conditions as well, so if you suspect you're infected, seek the help of a knowledgeable natural health care practitioner for proper diagnosis and treatment.

For instance, Dr. Dietrich Klinghardt, one of the leading authorities on Lyme disease, addresses parasitic infections first, as part of the treatment. The "Klinghardt antimicrobial cocktail," which includes wormwood (Artemisinin), phospholipids, vitamin C, and various herbs, is an integral part of this treatment.

In the meantime, eating raw garlic (smashing the cloves first to activate their beneficial properties) and raw pumpkin seeds may help you to get rid of them. Maintaining a healthy gut by eating naturally fermented foods (like fermented vegetables) and/or taking a high-quality probiotic may also help prevent and eradicate parasitic infections.

How to Harness the Power of Medicinal Plants

It's no surprise that the 2015 Nobel Prize in Physiology or Medicine went to treatments derived from nature, including plants. Ancient civilizations relied on plants to treat illnesses. The ancient Egyptian Ebers Papyrus, a scroll from 1550 BC that's over 100 pages long, details 700 medicinal herbs and how to use them. The Greek Corpus Hippocraticum from the 16th century BC also details the use of herbal medicine.⁷

Later, during the 1800s and early 1900s, the knowledge of herbal medicine was passed down from one generation to the next. Typically, the woman of the house was well versed in the use of herbs for healing, and would act as the family's physician not only to treat illnesses, but also to prepare various herbal wellness tonics and other remedies.

Today, the World Health Organization (WHO) estimates that 80 percent of the world's population still uses traditional remedies, including plants, as their primary health care tools.⁸

In the past, I have regarded herbs, in many cases, as a safer alternative to drugs, useful for treating various symptoms but not to treat the underlying cause. I have since revised my opinion on this quite significantly, and now realize that herbs can help support your health from a very basic level, just as foods do. In the late 1800s and early 1900s, you could walk into a drug store and find hundreds of herbal extracts for sale. Upwards of 90 percent of the population at that time knew how to use the medicinal plants growing in their backyards to treat common illnesses and injuries; they had to, as this was virtually the only "medicine" available.

With the rise of what is now known as conventional allopathic medicine shortly before World War I, herbalism slowly fell out of favor and began to be thought of as folk medicine. Rather than viewing nature as the source of healing, as had been done for centuries, people began to view drugs and other "modern" healing methods as superior. If you would like to start using medicinal plants more often, here are nine tips to do so:⁹

1. Learn to identify three medicinal plants you don't already know that grow in your region and learn their uses.
2. Add at least one of these herbs to your garden or to pots on your windowsill.
3. Make a tincture, tea, syrup, or salve. Or make one of each!
4. Harvest and dry mint, lemon balm, calendula, nettles, or any other plant growing in your region.
5. Find a plant to sit with quietly each morning for a week; draw the plant.
6. Identify one healing skill you would like to have but don't, and find a way to learn it — perhaps by taking an herb or aromatherapy class.
7. Make an herbal first aid kit.
8. Organize local healers for emergency response in your community.
9. With medicinal plants grown in your region, learn how to treat one condition that you and/or someone in your family struggles with.

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The post Knot To Self : The KNOT CREEPY Halloween appeared first on TLV Birdie Blog.

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Brand Focus + Review | LilFox Botanicals

LilFox Botanicals Whimsical Hand Blended Luxury Skin & Body Care 20% Promo Code (britanieisafox) + Free Gift (Chamomilla Infusion Makeup Remover ($22.00) with any purchase over $150 with promo code […]

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CC GRWM - Where Is My Channel Going?!

I've not been happy with the direction of my channel, but I am making changes!

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​How to Optimize Protein With a Vegan Diet

7 Great Sources Of Protein In A Vegan Diet 

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Protein is an essential macronutrient necessary for a healthy diet. Protein facilitates important functions including muscle, bone, and skin development; hormone production; and immunity. For individuals following a vegan lifestyle, optimizing adequate protein is not difficult, but it does take mindful consideration.

Building Blocks: Amino Acids

Before we get into vegan sources, let’s first discuss amino acids, the building blocks of protein. Amino acids are the organic compounds that join together to form a complete protein. When protein breaks down as we digest food, amino acids are the result.

There are 20 different types of amino acids. The sequence of these amino acids determines the specific function of a protein. Amino acids come in three categories: essential, nonessential, and conditional. There are nine essential amino acids that our bodies do not make or produce at a slow rate, which requires them to be obtained through food. Nonessential amino acids are produced by most healthy individuals or stored within the body. Conditional amino acids denote proteins, which are only necessary for specific times such as during trauma, stress, illness, injury, or premature birth.

Protein in food is broken down into amino acids via digestion. The body then converts those amino acids into its own usable forms of protein. To make a protein, the cells in the body must have all the amino acids required for that specific protein. Since nonessential amino acids can be made within the body and essential amino acids come from food sources, it is imperative to include all the essential amino acids in your diet.

The Role of Protein in the Body

Humans need protein to create structures in the body such as muscle, bone, skin, and tissues. Protein is also necessary to help maintain the body’s fluid and electrolyte balance, acid-base balance, hormone production, transportation of fluids and nutrients, protection against disease, and fuel when absolutely necessary.

In Western culture, there exists a common belief that the more protein the better. In some scenarios such as extreme 

When adhering to a vegan lifestyle, it’s important to know what protein sources are high quality. A high-quality protein contains all the essential amino acids as well as some nonessential amino acids, which support the body’s functions. Animal sources such as meat, fish, poultry, eggs, dairy, and milk are all considered high-quality proteins. The digestibility of a protein is also something to be mindful of, since proteins need to be digested before we can fully utilize the amino acids. Our bodies digest and absorb certain proteins better than others. Factors that influence a protein’s digestibility are the source of the protein as well as the other foods it’s paired with. Animal protein has the highest percent of digestibility followed by plant-based sources.body building and during certain disease states, extra protein is necessary. But excessive protein intake when not warranted can lead to health complications including an increased risk for heart disease, kidney disease, and bone loss.

Plant-Based Protein

Vegan sources of protein are derived from plant-based foods. Most plant proteins lack one or more essential amino acids, and therefore are incomplete proteins. This does not mean a vegan lifestyle can’t be healthy and balanced; it just requires some thought and planning. A variety of plant-rich foods are key to optimize protein in a vegan diet. By consuming two different types of plant-rich proteins, you can obtain different amino acids from each source. The two distinctly different plant proteins combine to create what is called a complementary protein. The different plant proteins do not need to be consumed together as long as a whole day of meals contains a variety of essential amino acids.

A classic example of a complementary protein is rice and beans. Legumes lack some of the amino acids that rice has, and vice versa. However, when consumed together, or on the same day, rice and beans provide all the essential amino acids necessary to create a complete protein.

A vegan is classified as someone who does not eat foods of animal origin. When adhering to a vegan diet, the emphasis should be placed on fruits, vegetables, legumes, wholes grains, nuts, and seeds. Ideally, unadulterated real foods from real sources constitute the primary dietary sources, but there are some vegans and vegetarians that also rely on processed foods and starches full of empty calories. Aside from optimal protein, it’s especially important for vegans to obtain enough B12, Vitamin D, iron, calcium, zinc, and essential fatty acids—all nutrients that may be easier to get from a non-vegan diet.

People choose a vegan, plant-based lifestyle for a number of reasons including concern over animal welfare, to offset environmental implications caused by factory farming, to eat more economically, to improve health, or for religious or cultural beliefs. Whatever the rationale , research demonstrates there are plenty of benefits to a plant-based diet. A balanced vegan diet is rich in fiber, vitamins, minerals, and antioxidants, and is naturally low in unhealthy fats. This lifestyle can help combat heart disease, diabetes, and cancer; help maintain a healthy body weight; and improve gut health.

Optimize Your Protein: The Best Vegan Protein Sources

Legumes, nuts, seeds, tempeh, grains, and vegetables are examples of the diversity a vegan diet can offer. The most protein-rich examples are:

Beans

Notorious for their not-too-flattering side effects (soak in water and rinse to help reduce gas-producing enzymes), beans are an economical and versatile source of protein, fiber, and complex carbohydrates. Providing an average 15 grams of protein per cup, beans are a hearty and lean protein that can easily fit into a plant-based diet. Turn chickpeas into hummus, make a black bean salsa, add pinto beans to a salad, toss with brown rice, or make a multibean chili.

Chia Seeds

Chia seeds come in black and white varieties and provide a hearty dose of fiber in addition to 4 grams of protein per ounce. Chia seeds absorb up to 27 times their weight in water (or any liquid), which makes them a great thickening agent. Chia seeds can be used for puddings, overnight oats, smoothies, salads, and soups.

Hemp Seeds

These little seeds are rich in protein, with 9 grams in every ounce. They’re also a good source of heart-healthy omega-3 fatty acids. Subtle in flavor, hemp seeds are a great addition to smoothies, salads, soups, or stews.

Lentils

Lentils are another fantastic, economical plant-based protein. These small but mighty legumes are simple to cook and loaded with numerous nutritional benefits. Lentils are high in dietary fiber, which help with digestion, satiety, and cardiovascular health. Lentils are also a good source of vegetarian iron, an essential mineral for oxygen transportation in the blood and proper metabolism. Pairing an iron-containing food with vitamin C assists with optimizing iron absorption. Lentils are a combination of protein, carbohydrate, and fiber and provide 18 grams of protein in one cup. Add to a grain salad, veggie burgers, meatless sauce, or soup.

Nuts

Cashews, almonds, peanuts (technically a legume, but you can find them with other nuts), walnuts, and pistachios all fall into the nut category. Nuts are rich in vitamins and minerals as well as healthy fats, and contain anywhere from 5 to 7 grams protein per ounce. Spread some nut butter on a banana or toast, make a trail mix, top your oatmeal, or grind into gluten-free flour.

Organic Tofu, Edamame, Tempeh

All three of these food sources are made from soybeans. Soy is a complete protein, meaning it contains all of the essential amino acids and provides between 10 to 17 grams per ½ cup serving depending on the source. Try to avoid processed, genetically modified, and soy byproducts by carefully reading labels. Opt for natural and fermented sources such as organic edamame, tempeh, and tofu. Edamame can be used similarly to beans, made into hummus, or added to salads. Tempeh or tofu can be sautéed into a stir-fry, crumbled into burgers, added to tacos, or substituted for meat in a meat sauce.

Quinoa

South American in origin, this seed, which is consumed like a grain, is high in protein and fiber. One cup of this gluten-free carbohydrate contains 8 grams of protein and is a good source of iron and magnesium. Quinoa is a terrific substitute for rice, can be used in stir fries, can be added to oatmeal for a multigrain breakfast, or can be used to make veggie burgers.

Curious about a plant based lifestyle but don’t want to become a full-time vegan? Try integrating more plant-based foods into your meals or instituting Meatless Monday as a way to reap the health benefits without having to say goodbye to meat.

Original Source: How To Optimize Protein With Vegan Diet

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Techniques for Practicing Mindfulness and Meditation

By Dr. Mercola

Mindfulness, meditation, and other relaxation techniques can help you live your life more fully present in the moment, heighten your spiritual awareness, and well-being, and simply help you feel more relaxed and positive.

Mindfulness is one of the easiest techniques to try out, as it’s more of a mindset that you can practice anytime and anywhere. Practicing “mindfulness” means you’re actively paying attention to the moment you’re in right now.

Rather than letting your mind wander, when you’re mindful, you’re living in the moment and letting distracting thoughts pass through your mind without getting caught up in their emotional implications.

You can add mindfulness to virtually any aspect of your day – even while you’re eating, working, or doing household chores like washing dishes – simply by paying attention to the sensations you are experiencing in the present moment.

What Are the Differences Between Mindfulness, Mindfulness Meditation, and Other Types of Meditation?

Mindfulness meditation is a more formal practice of mindfulness, in which you consciously zone in on, or focus your attention on, specific thoughts or sensations, then observe them in a non-judgmental manner.

This is just one type of meditation; there are many forms available, each with different techniques and purposes.

Transcendental meditation, for instance, is one of the most popular forms of meditation, practiced by millions of people around the world. It’s simple to perform.

You choose a mantra that has meaning for you, sit quietly with your eyes closed, and repeat your mantra for a period of about 20 minutes, twice a day.

The idea is to reach a place of “restful” or “concentrated” alertness, which enables you to let negative thoughts and distractions pass by you without upsetting your calm and balance.

Some aspects of mindfulness, mindfulness meditation, and other forms of meditation overlap, and that’s OK. For instance, focusing your mind on your breath is one of the most basic – and most rewarding – relaxation and meditation/mindfulness strategies there is.

As explained by mindfulness coach Ira Israel in The Huffington Post:¹

“There is often confusion because focusing the attention on the breath can be both a Basic Meditation and a Mindfulness Meditation. However, I believe the distinction lies in the intention: if you're focusing on the breath to transcend your ego and realize your inner divinity, then that is Basic Meditation.

… [I]f you're focusing on your breath to try to harness and train the mind and observe any thoughts that arise non-judgmentally, then that is Mindfulness Meditation…

On a much grander scale, Mindfulness is a way of being, a way of living day-to-day consciously and mindfully, of which the ultimate goal is to help us consciously make healthy long-term, loving, peaceful, and compassionate choices, and have all of our actions and reactions reflect those choices.

… [T]he intention of Basic Meditation is to trick the mind into releasing itself, trick the mind into giving the thinking apparatus a rest, so that we can realize our Higher Selves, our essential oneness with whatever we consider to be divine.

On the other hand, the intention of Mindfulness Meditation is secular; namely, to train the mind, in the same way that we would lift weights to strengthen a muscle, to be able to concentrate – and avoid weakly wandering around on autopilot – for longer and longer periods of time.”

9 Techniques for Practicing Meditation

People meditate for a wide range of reasons. It helps to lower levels of anxiety and depression, improve symptoms of stress-related disorders, and reduce substance abuse while also having benefits for creativity, memory, academic performance, and IQ.²

While it’s not unusual for the most experienced meditators to have spent decades, even a lifetime, perfecting this art, you can gain benefits just from meditating in your home for 20 minutes a day. 

If you’d like to give meditation a try, there are many classes and group sessions available if you want a structured group setting, but you can also try it on your own. The nine techniques that follow, which were recently posted by meditation coach Caroline Dupont in the Epoch Times, can help you get in the groove of the practice of meditation.³

1. Set Aside 25 Minutes

Choose a quiet place where you can sit comfortably, undisturbed, for at least 25 minutes.

2. Meditation Is a Natural State

Remember that you needn’t control your mind or your breathing or worry about the details. Meditation is your natural state.

3. Guide Your Awareness to Your Physical Body

As you learn to quiet your mind, direct your awareness to the physical sensations in various layers of your body. As noted by Dupont in Epoch Times:⁴

“Let awareness be free rather than forcing it to any particular place. Are there any sensations particularly prevalent in your inner body?

Let awareness settle with an attitude of openness, curiosity, and a willingness to allow it to be as it is. When thoughts come up, allow them to be as they are and guide awareness back to the body.

Notice how sensations change and how awareness will naturally be drawn elsewhere according to an innate guidance.

Let awareness follow this… trust the body’s wisdom as it guides you. Awareness will dissolve the energy patterns in the body and the mind will begin to become less dominant.”

4. Notice What Is Noticing

While you’re meditating, you are noticing thoughts, sensations and sounds. The next step is to take note of the presence that is noticing.

“This presence is not somewhere in your body, nor can it be defined in any way. It is spacious, free, unchanging, and unaffected by details. Sort of like the vast infinite sky that surrounds and encompasses everything,” Dupont says in the Epoch Times.⁵

5. Abide in the Presence

“Rest as awareness.” When you find yourself getting hung up on thoughts, sensations, or emotions, allow them to simply be. Don’t judge them or entertain their notions, simply release your awareness from them and experience more presence.

6. Repeat Steps 4 and 5

“Contract on an object... allow it to be as it is... rest as awareness... contract on an object... allow it to be as it is... rest as awareness.”

7. Catch Awareness Faster

The more you set aside time to meditate, the easier it will be to catch awareness and fall into deeper presence for longer periods of time.

8. Ask Yourself If You’re Trying to Control Your Experience

If you find yourself trying to avoid particular thoughts, sensations or emotions, go back to letting those thoughts be.

9. 25 Minutes Is Ideal

Resist the urge to skimp on your meditative time. It may take you 15 or 20 minutes just to “unhook from the persistent draw” of your mind. If you don’t give yourself enough time, you may miss out on the ultimate feeling of presence.

Learning Relaxation Techniques May Slash Your Need for Medical Services Nearly in Half

Stress-related problems, including back pain, insomnia, acid reflux, and exacerbations to irritable bowel syndrome may account for up to 70 percent of the average US physician’s caseload.⁶ Such health-care expenditures are the third highest in the US, after only heart disease and cancer. New research suggests, however, that such costs could be cut drastically simply by becoming more relaxed.

Researchers analyzed data from more than 4,400 people who received eight weeks of relaxation response training. For about three hours a week, participants focused on relaxation using techniques like meditation, yoga, and stress-reduction exercises. They also worked on building resiliency using social support, cognitive skills training, and positive psychology.

After the program, the participants’ use of medical services dropped by 43 percent compared to their usage the previous year.⁷ The researchers estimated such as change could save the average patient between $640 and $25,500 a year. Specifically, the relaxation patients reduced their clinical visits by 42 percent, their lab use by 44 percent, and their use of procedures by 21 percent.

Visits to the emergency room were also reduced, from 3.7 times per patient in the previous year to 1.7 a year after the program. Study author Dr. James Stahl, director of the Institute for Technology Assessment at Massachusetts General, told Reuters:⁸ “Meditation and yoga reduce stress, which in turn promotes wellness, which in turn reduces seeking and using healthcare resources.”

What Are the Health Benefits of Mindfulness and Meditation?

At its most basic level, meditation helps you take a deliberate break from the stream of thoughts that are constantly flowing in and out of your mind. Some people use it to promote spiritual growth or find inner peace, while others use it as a powerful relaxation and stress-reduction tool. There are physical benefits to meditating, too, with research showing it may lower blood pressure with just three months of practice, while at the same time decreasing psychological distress and increasing coping ability among young adults.⁹

Research from the National Center for Complementary and Alternative Medicine (NCCAM) also supports the notion that meditation acts as a form of “mental exercise” that can help regulate your attention and emotions while improving well-being. It’s been found previously that meditation prompts changes in the amygdala, a region of your brain associated with processing emotion.

The research suggests these beneficial brain changes persist even after the meditation session is over, resulting in enduring changes in mental function.¹⁰ As for mindfulness, research has shown mindfulness training leads to a number of benefits among children and adolescents, including:¹¹

• Improvements in attention and social skills
• Decreased test anxiety
• Drops in aggressive behavior among adolescents with a series of antisocial behaviors known as conduct disorder
• Improved classroom behavior, such as paying attention, self-control, participation in activities, and caring and respect for others

Further, in a study of college students who took either a mindfulness class or a nutrition class for two weeks, those who took the mindfulness class improved reading-comprehension test scores and working-memory capacity, as well as experienced fewer distracting thoughts.¹² Researchers noted:

“Improvements in performance following mindfulness training were mediated by reduced mind wandering among participants who were prone to distraction at pretesting. Our results suggest that cultivating mindfulness is an effective and efficient technique for improving cognitive function, with wide-reaching consequences.”

The Emotional Freedom Technique Is a Targeted Technique You Can Use for Stress Relief

Energy psychology techniques such as the Emotional Freedom Techniques (EFT) can be very effective for reducing stress by helping you to actually reprogram your body's reactions to the unavoidable stressors of everyday life. This is important as, generally speaking, a stressor becomes a problem when:

• Your response to it is negative
• Your feelings and emotions are inappropriate for the circumstances
• Your response lasts an excessively long time
• You're feeling continuously overwhelmed, overpowered, or overworked

EFT is not the same thing as mindfulness; it is entirely different and used for different purposes. I regard mindfulness and meditation as tools that are useful for your entire life, like exercise for your mind. Ideally, you should strive to be mindful and use meditation daily. EFT is different in that it works best for targeted stress relief, such as recovering from an emotional trauma or overcoming an addiction. You might only need to use EFT a few times throughout your life, while mindfulness and meditation are life-long endeavors.

When you use EFT, simple tapping with the fingertips is used to input kinetic energy onto specific meridians on your head and chest while you think about your specific problem – whether it is a traumatic event, an addiction, pain, etc. – and voice positive affirmations. This combination of tapping the energy meridians and voicing positive affirmation works to clear the "short-circuit" – the emotional block – from your body's bioenergy system, thus restoring your mind and body's balance, which is essential for optimal health and the healing of chronic stress. You can view a demonstration below.

While the video above will easily teach you how to do EFT, it is very important to realize that self-treatment for serious issues is not recommended. For serious or complex issues, you need an experienced practitioner to guide you through the process, as there is an incredible art to it; it typically takes years of training to develop the skill to tap on deep-seated, significant issues

Tips to Try Meditation and Mindfulness Right Now

You can certainly take a professionally organized mindfulness training program, however if you haven’t you can still become more mindful in your daily life. Ideally, start out your day with a mindfulness “exercise,” such as focusing on your breathing for five minutes before you get out of bed. Focus on the flow of your breath and the rise and fall of your belly.¹³ This can help you to stay better focused for the rest of the day.

As the day goes on, try to minimize multi-tasking, as this is the opposite of mindfulness. If you find yourself trying to complete five tasks at once, stop yourself and focus your attention back to the task at hand. If emotionally distracting thoughts enter your head, remind yourself that these are only “projections,” not reality, and allow them to pass by without stressing you out. Additional tips for being mindful, published in Visions Journal, include:¹⁴

When you are walking, tune into how your weight shifts and the sensations in the bottom of your feet. Focus less on where you are headed.	Don’t feel that you need to fill up all your time with doing. Take some time to simply be.	When your mind wanders to thinking, gently bring it back to your breath.
Notice how the mind likes to constantly judge. Don’t take it seriously. It’s not who you are.	Practice listening without making judgments.	Notice where you tend to zone out (e.g., driving, emailing or texting, web surfing, feeding the dog, doing dishes, brushing teeth, etc.). Practice bringing more awareness to that activity.
Spend time in nature.

As for meditation, this, too, can be done right at home with very little formal “training” necessary. Simply sit quietly, perhaps with some soothing music, breathe rhythmically, and focus on something such as your breathing, a flower, an image, a candle, a mantra, or even just being there, fully aware, in the moment. Some people prefer to close their eyes to block out visual stimulation. If you find that your mind starts to wander, direct it back to your focal point and continue from there. Ideally, set aside 25 minutes twice a day to practice meditation. You can also try it in shorter segments, but ultimately try to work your way up to 25 minutes.

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How To: Natural, "No Makeup" Look

How to Achieve "No-Makeup" Makeup Look

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Now when spring is already here and summer is just around the corner, it’s time to look even more fresh and natural. I’ve always preferred to wear natural-looking makeup during the warmer seasons and this year is no exception. The sun is a lot brighter during the summer, and thick layer of makeup doesn’t look quite right. Plus, just imagine this layer melting on your skin in the hot scorching sun… No thanks! 

Today I’d like to guide you through the process of pulling off a natural “No Makeup” makeup look, so you can feel fresh, radiant and beautiful, regardless of the season.

Prep with a Moisturizer

Now, just because the weather is a bit warmer and more humid doesn’t mean you can leave out your moisturizer. But, it also doesn’t mean that you can still use the same moisturizer you’ve been using during the winter season as it might be too greasy. Your Spring/Summer moisturizer should have light texture, so it can soak into the skin, without leaving greasy residues. At the same time it has to be really hydrating, in order to give your skin the healthy glow it needs.

What To Try:

La Mav Hyaluronan Daily Moisture Cream is an ultra hydrating daily crème that delivers a radiant and visibly plump glow, making it ideal for skin that is lacking luster and is prone to dryness, fine lines and/or dehydration. Argan oil and Hyaluronic Acid maintain hydration and moisture levels while also reducing visible signs of aging. The soothing powers of Aloe Vera leaf juice and Acai Pulp oil help to promote a healthy, fresh and radiant complexion so your skin will look its best, every day! 

Get It Here

Skip the Foundation

Instead of reaching for your favorite foundation, why don’t you try BB Crème instead? BB creams even the skin tone, moisturize, cover minor imperfections, add radiance and smooth out the skin surface. Yes, one product does it all at once! If you want to avoid “cakey” finish – BB creams are the best choice!

What To Try:

La Mav Organic BB Crème is the ultimate multi-tasker and must have product for your makeup bag. Apart from being the perfect colour-balancing makeup base, La Mav Organic BB Crème also provides strong anti-ageing benefits and natural protection from the sun, all whilst leaving your skin feeling smooth, radiant and hydrated. 

Get It Here

Seal with a Mineral Powder

If you have oily/combination skin or have some serious imperfections that needs to be covered, applying some mineral foundation over the BB Crème will do wonders (I forgot to mention that BB creams are perfect to use as primer). Mineral foundations are suitable for the Spring/Summer weather, because they are light and long-wearing, non-comedogenic and are barely noticeable in natural light.

What To Try: 

La Mav Mineral foundation is a concealer, foundation, sunscreen and powder all-in-one that provides a flawless finish, giving your skin a natural and radiant look without clogging pores or causing irritation. La Mav Anti-Ageing Minerals™ offer a chemical-free alternative to traditional foundations and are suitable for all skin type and conditions.

Get It Here

Fake Natural Flush

Pinch your cheeks lightly and memorize the color change. Then, buy the same shade of blush – the easiest way to fake natural flush! If you have oily/combo skin - go for powder blush. If you skin is on the dry side – opt for creamy blush. “Adding” a smile to the blush will make you look even more beautiful – Smile is the best makeup any girl can wear!

Finish with a Lippie

Lastly, match your “not-so-natural” flush with some lip gloss. I personally prefer to always match my lippie with my blush. If my blush has pink shade, I use pink lip gloss. If my blush is peachy, I go for peachy lippie. Whatever lip gloss you feel like wearing - just don’t ignore those gorgeous lips! 

What To Try: 

Packed with potent Bio-Active ingredients like CoEnzyme Q10, Argan Oil, Vitamin E and Sea Buckthorn Oil, La Mav's Lip Treatments are bursting with anti-aging and moisturizing properties and at the same time provide natural UV protection. Get a hing of sheer color and a nice, glossy finish for healthier, plumper and more beautiful lips!

Pick Your Shade

If you liked this post, let us know by sharing it! Share and get $5 off for your next order with La Mav!

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Send Us Your Morning Routine!

One of our favorite NMDL traditions is the weekly Morning Routines Exposed feature. We love hearing about how you care for yourself, what your favorite DIYs and holy grail products are, and how you go about your morning in preparation for the day ahead. Your personal rituals inspire us and — judging by the comments readers leave on those posts — they get you excited about the clean beauty lifestyle, too! If you’ve enjoyed the Morning Routines Exposed series but have yet to contribute your own, we want to hear from you!  Tell us how you roll out of bed and what your […]

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Paleo Candy Apple Wedges

I have always loved candy apples! There is something about those sticky sweet treats that bring me back to summer night as a kid running around the town carnival. My grandmother would then recreate candy apples throught the fall with freshly picked apples and homemade carmel sauce.  While traditional candy apples make a big sticky...

Read More »

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Your Doctor Is Raising Your Blood Pressure

By Dr. Mercola

"White-coat hypertension" is a term used for when a high blood pressure reading is caused by the stress or fear associated with a doctor or hospital visit. This can be a transient yet serious concern.

It's estimated that up to 20 percent of people diagnosed with hypertension actually only have white-coat hypertension, which means their blood pressure was only elevated because they were nervous.¹

If your blood pressure is elevated due to white-coat hypertension, you may be prescribed drugs for high blood pressure that you don’t really need. The solution to this problem is simple – check your blood pressure at home or in another location where you’re relaxed to confirm the results from your doctor’s office.

Federal Advisory Board Recommends Confirming Your Blood Pressure Readings at Home

The U.S. Preventive Services Task Force (USPSTF), a federal advisory board, recommends screening for high blood pressure in adults aged 18 years or older.

However, they have updated their clinical guidelines to also recommend that blood pressure measurements be obtained outside of a clinical setting for diagnostic confirmation before starting treatment.²

Their first choice for monitoring is ambulatory blood pressure monitoring. This involves a small portable device (provided by your doctor), which measures your blood pressure automatically every 20 to 30 minutes for 12 to 48 hours.

Alternatively, you can measure your blood pressure at varying times throughout the day using home blood pressure monitoring. According to the report, published in the Annals of Internal Medicine:³

“The USPSTF reviewed the research published since its 2007 recommendation about the accuracy of different methods for confirming hypertension after an initial positive screening result, and about the best frequency for screening.

… The authors found clear evidence that the benefits of screening for hypertension outweigh the risks.

Ambulatory blood pressure monitoring is the best method for diagnosing hypertension, and home blood pressure monitoring may be acceptable if ambulatory monitoring is not possible. Good information about the best frequency for screening is not available.

… The USPSTF recommends screening for high blood pressure in adults aged 18 years or older and taking measurements outside of medical settings to confirm high blood pressure before starting treatment.”

Blood Pressure Readings Higher When Taken by Doctors Versus Nurses

When researchers from the University of Exeter Medical School analyzed blood pressure readings from more than 1,000 patients, they noticed a significant discrepancy in readings taken by doctors and nurses.

Blood pressure readings taken by doctors were significantly higher (by 7/4 mmHg) than those taken by nurses, even though the readings were of the same person on the same day.⁴

The difference in readings was large enough to push some patients into the high-blood pressure category, which means they could be receiving unnecessary or inappropriate treatment. The researchers described the “white-coat effect” as a subconscious or reflex effect.

In short, when a doctor takes your blood pressure it may trigger your fight-or-flight response, which ramps up your blood pressure. Past research suggests older females are particularly vulnerable to white-coat hypertension, especially when the reading is taken by a male doctor.

The presence of a student or “doctor in training” has also been linked with higher blood pressure readings.⁵ It’s estimated that 75 percent of patients with high blood pressure may also be affected by the white-coat effect.⁶

If you find yourself feeling stressed before a blood-pressure screening, to decrease your risk of being falsely diagnosed with hypertension in this situation, take a moment to calm down.

Be sure to arrive for your appointment ahead of time so you can unwind, then breathe deeply and relax when you're getting your blood pressure taken.

What Are the Risks of High Blood Pressure?

Your blood pressure readings can fluctuate from day to day and also due to factors such as stress, physical activity, caffeine, and nicotine.

Many people have high blood pressure without even knowing, but once your readings measure high – and are confirmed as such outside a clinical setting – it’s important to take steps to reduce it.

The number of deaths due to high blood pressure increased nearly 62 percent from 2000 to 2013, according to data from the US Centers for Disease Control and Prevention (CDC).⁷

Currently, about 70 million US adults struggle with the condition, which amounts to 1 in every 3 adults. Only 52 percent of those who have been diagnosed have their blood pressure levels under control, and another 1 in 3 US adults has pre-hypertension, which means blood pressure is elevated and at risk of progressing to full-blown hypertension.⁸

If your blood pressure is elevated, it means the force of blood pushing against the walls of your arteries is too high, which can cause damage over time. Many are familiar with the related heart risks this can cause. For instance, high blood pressure increases your risk of heart disease, heart failure, and stroke.

Less well-known, but equally important, is the fact that high blood pressure can contribute to kidney failure (by weakening and narrowing blood vessels in your kidneys) and problems with memory and understanding. High blood pressure has even been linked to an increased risk of developing, and dying from, cancer,⁹ and is known to trigger and worsen complications of diabetes, including diabetic eye disease and kidney disease.

There Are Risks to Taking Blood Pressure Medications

High blood pressure can be deadly, but you need to think carefully before using drugs to treat it, especially if your levels are only mildly elevated. In the vast majority of cases, drugs are not needed to reverse hypertension, and in some cases the drugs may end up shortening your lifespan instead of extending it.

In one study, diabetic participants received one or more blood pressure medications (a combination of calcium antagonist, beta-blocker, ACE inhibitor, and diuretic) in whatever combination required to achieve a systolic blood pressure less than 130 mm Hg (the standard hypertension guidelines for diabetics).

Researchers discovered that tighter control of blood pressure in these patients was not associated with better outcomes. The uncontrolled group fared worst, which wasn’t surprising, but the group whose systolic blood pressure was held between 130 and 140 actually showed a slightly lower risk of death than the group whose systolic was maintained at the recommended level — under 130 mm Hg.¹⁰

Past research has also shown that aggressive blood pressure control may lead to too low of a blood pressure and increased risk of cardiovascular events.¹¹ There is a major difference between achieving a healthy blood pressure number by eating well, exercising and managing stress versus “forcing” your body to produce that number with a drug.

My Top-Recommended Strategies to Prevent Hypertension

If you are diagnosed with high blood pressure, dietary strategies will be crucial to controlling your levels. Avoiding processed foods (due to their being high in sugar/fructose, grains, trans fats, and other damaged fats and processed salt) is my number one recommendation if you have high blood pressure.

Research shows that dietary sugars influence blood pressure and serum lipids independent of the effects of sugars on body weight.¹² In a review in the journal Open Heart, the authors also argue that the high consumption of added sugars in the US diet may be more strongly and directly associated with high blood pressure than the consumption of sodium.¹³

Instead, make whole, ideally organic foods the focus of your diet. As you reduce processed foods, and other sources of non-vegetable carbs from your diet, you’ll want to replace them with healthy fat. Sources of healthy fats to add to your diet include:

Avocados	Butter made from raw, grass-fed organic milk	Raw dairy	Organic pastured egg yolks
Coconuts and coconut oil (coconut oil actually shows promise as an effective Alzheimer's treatment in and of itself)	Unheated organic nut oils	Raw nuts, such as pecans and macadamia, which are low in protein and high in healthy fats	Grass-fed meats or pasture raised poultry

It’s not only your diet that matters for healthy blood pressure… a comprehensive fitness program is another strategy that can improve your blood pressure and heart health on multiple levels (such as improving your insulin sensitivity). For example, research shows that men who are fit can stave off increases in blood pressure that tend to occur with age. In men with strong heart fitness, blood pressure levels didn’t start increasing until their mid-50s. However, in sedentary men, signs of high blood pressure appeared in their mid-40s.¹⁴

To reap the greatest rewards, I strongly suggest including high-intensity interval exercises in your routine. You’ll also want to include weight training. When you work individual muscle groups you increase blood flow to those muscles, and good blood flow will increase your insulin sensitivity. I encourage you to read through my full list of strategies to prevent hypertension for more guidelines, however below you’ll find some additional highlights.

1. Eat an early dinner: Research shows intermittent fasting helps fight obesity and type 2 diabetes, both of which are risk factors for high blood pressure. Your body is most sensitive to insulin and leptin after a period of fasting. While there are many types of fasting regimens, one of the easiest to comply with is an eating schedule where you limit your eating to a specific, narrow window of time each day. I typically recommend that you stop eating at least three hours, and ideally six hours, prior to bedtime to give your body a significant fasting period.
2. Optimize your vitamin D levels: Arterial stiffness (atherosclerosis) is a driving factor for high blood pressure. As your blood travels from your heart, cells in the wall of your aorta, called baroreceptors, sense the pressure load, and signal your nervous system to either raise or lower the pressure.

   However, the stiffer your arteries are, the more insensitive your baroreceptors become, and the less efficient they become at sending the appropriate signals. Vitamin D deficiency is, in turn, linked to stiff arteries, which is why optimizing your levels is so important.

3. Address your stress: The link between stress and hypertension is well documented. Suppressed negative emotions such as fear, anger, and sadness can severely limit your ability to cope with the unavoidable every day stresses of life. It's not the stressful events themselves that are harmful but rather is your lack of ability to cope. I recommend the Emotional Freedom Techniques (EFT) to transform your suppressed, negative emotions and relieve stress.
4. Normalize your omega-6:3 ratio: Most Americans get too much omega-6 in their diet and far too little omega-3. Consuming omega-3 fats will help re-sensitize your insulin receptors if you suffer from insulin resistance. Omega-6 fats are found in corn, soy, canola, safflower, and sunflower oil. If you're consuming a lot of these oils, you'll want to avoid or limit them. For omega-3s, your best bet is to find a safe source of fish, or if this proves too difficult or expensive, supplement with a high-quality krill oil, which has been found to be 48 times more potent than fish oil.
5. Optimize your gut flora: Compared to a placebo, people with high blood pressure who consumed probiotics lowered systolic blood pressure (the top number) by 3.56 mm Hg and diastolic blood pressure (the bottom number) by 2.38 mm Hg.¹⁵ The best way to optimize your gut flora is by including naturally fermented foods in your diet, which may contain about 100 times the amount of bacteria in a bottle of high-potency probiotics.
6. Maintain an optimal sodium-potassium ratio: An imbalanced ratio may lead to hypertension. To ensure yours is optimal, ditch all processed foods, which are very high in processed salt and low in potassium and other essential nutrients. Instead, eat a diet of whole, unprocessed foods, ideally organically and locally-grown to ensure optimal nutrient content. This type of diet will naturally provide much larger amounts of potassium in relation to sodium.
7. Eliminate caffeine: The connection between coffee consumption and high blood pressure is not well understood, but there is ample evidence to indicate that if you have hypertension, coffee and other caffeinated drinks and foods may ex­acerbate your condition.
8. Vitamins C and E: Studies indicate that vitamins C and E may be helpful in lowering blood pressure. If you're eating a whole food diet, you should be getting sufficient amounts of these nutrients through your diet alone. If you decide you need a supplement, make sure to take a natural (not synthetic) form of vitamin E. You can tell what you're buying by care­fully reading the label. Natural vitamin E is always listed as the "d-" form (d-alpha-tocopherol, d-beta-tocopherol, etc.) Synthetic vitamin E is listed as "dl-" forms.
9. Olive leaf extract: In one 2008 study, supplementing with 1,000 mg of olive leaf extract daily over eight weeks caused a significant dip in both blood pressure and LDL ("bad") cholesterol in people with borderline hypertension. If you want to incorporate olive leaves as a natural adjunct to a nutrition­ally sound diet, look for fresh leaf liquid extracts for maximum synergistic potency.

   You can also prepare your own olive leaf tea by placing a large teaspoon of dried olive leaves in a tea ball or herb sack. Place it in about two quarts of boiling water and let it steep for three to 10 minutes. The tea should be a medium amber color when done.

10. Quick tricks: Increasing nitric oxide in your blood can open con­stricted blood vessels and lower your blood pressure. Methods for in­creasing the compound include taking a warm bath, breathing in and out through one nostril (close off the other nostril and your mouth), and eating bitter melon, rich in amino acids and vitamin C.

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More Disturbing Effects of Flame Retardants on Childhood Development

By Dr. Mercola

Flame-retardant chemicals were developed in the 1970s, when 40 percent of Americans smoked and cigarettes were a major cause of fires.

The tobacco industry, under increasing pressure to make fire-safe cigarettes, resisted the push for self-extinguishing cigarettes, and instead created a fake front group called the National Association of State Fire Marshals.

The group pushed for federal standards for fire-retardant furniture, and in 1975 California Technical Bulletin 117 (TB117) was passed. It required furniture sold in California to withstand a 12-second exposure to a small flame without igniting.

Because of California's economic importance, the requirement essentially became a national standard, with manufacturers dousing their furniture with the chemicals whether they're going to be sold in California or elsewhere in the States.

Since then, their use has skyrocketed. Research published in Environmental Science & Technology revealed that 85 percent of couch foam samples tested contained chemical flame retardants.¹

As of July 1, 2007, all US mattresses are required to be highly flame retardant, to the extent that they won't catch on fire if exposed to a blowtorch.

Aside from couches and mattresses, such chemicals were detected in 73 percent of car seats tested by The Ecology Center,² while a separate study in Environmental Science & Technology also detected flame-retardant chemicals in 80 percent of the following children's products tested, including portable cribs, nursing pillows, strollers, and more.³

This is especially concerning in light of new research showing flame-retardant chemicals may lead to attention problems in children…

Flame Retardants Known to Cause Reproductive Problems and Impaired Fetal Brain Development

One type of flame-retardant chemicals, polybrominated diphenyl ethers (PBDEs), has been banned in the US since 2004 due to health concerns. PBDEs resemble the molecular structure of PCBs, which have been linked to cancer, reproductive problems, and impaired fetal brain development.

Like PCBs, PBDEs persist in the environment and accumulate in your body – and can still exist in products imported from other countries or those manufactured prior to the ban (including electronics, upholstered furniture, and more).

Higher exposures to PBDEs have been linked to decreased fertility,⁴ which could be in part because the chemicals may mimic your thyroid hormones. Previous research has suggested PBDEs can lead to decreases in TSH (thyroid-stimulating hormone).⁵

When present with normal T4 levels, low TSH is typically a sign that you're developing hyperthyroidism, which can have significant ramifications both for you and your unborn child if you're pregnant.

Flame Retardants May Lead to Attention Problems in Young Children

Mounting evidence also suggests PBDEs are developmental neurotoxicants, and new research published in the journal Neurotoxicology and Teratology linked the chemicals with attention problems in 3- to 7-year-old children.⁶

The researchers followed 210 mother-child pairs who were part of the World Trade Center Study, a cohort established after the September 11, 2001 attack. Cord blood samples were taken at birth and analyzed for PBDEs to assess prenatal exposure. The children’s behavior was also assessed from age 3 to 7.

The study revealed that children with the highest exposure to certain PBDEs had about double the number of attention problems as children with lower exposure. The featured study concluded:⁷

“Our findings demonstrate a positive trend between prenatal PBDE exposure and early childhood attention problems, and are consistent with previous research reporting associations between prenatal PBDE exposure and disrupted child behaviors.”

For instance, a study by researchers at the University of California, Berkeley revealed that both in utero and childhood PBDE exposures were associated with neurodevelopmental delays, including poorer attention, fine motor coordination, and cognition in school-age children.⁸

Yet another study also found that children whose mothers were exposed to flame-retardant chemicals during pregnancy had lower IQ and were more prone to hyperactivity disorders.⁹

Are There Still PBDEs Around Your Home?

PBDE-containing products may still be lurking around your home, despite the ban. Tips you can use to reduce your exposure to PBDEs around your home include:¹⁰

• Be especially careful with polyurethane foam products manufactured prior to 2005, such as upholstered furniture, mattresses, and pillows, as these are most likely to contain PBDEs.

• If you have any of these in your home, inspect them carefully and replace ripped covers and/or any foam that appears to be breaking down. Also avoid reupholstering furniture by yourself as the reupholstering process increases your risk of exposure.

• Older carpet padding is another major source of PBDEs, so take precautions when removing old carpet. You'll want to isolate your work area from the rest of your house to avoid spreading it around, and use a HEPA filter vacuum to clean up.
• You probably also have older sources of the PBDEs known as Deca in your home as well, and these are so toxic they are banned in several states. Deca PBDEs can be found in electronics like TVs, cell phones, kitchen appliances, fans, toner cartridges, and more.

• It's a good idea to wash your hands after handling such items, especially before eating, and at the very least be sure you don't let infants mouth any of these items (like your TV remote control or cell phone).

• As you replace PBDE-containing items around your home, select those that contain naturally less flammable materials, such as leather, wool, and cotton.
• Look for organic and "green" building materials, carpeting, baby items, mattresses, and upholstery, which will be free from these toxic chemicals and help reduce your overall exposure. Furniture products filled with cotton, wool, or polyester tend to be safer than chemical-treated foam; some products also state that they are "flame-retardant free."

• Organic wool (100 percent) is naturally flame-resistant. Even if you hold a match to wool, it will self-extinguish in moments. This is why I use one of our wool mattresses, as it's free of these dangerous flame retardants like PBDE. Organic cotton or flannel also tends to be flame-resistant. Kevlar fibers, the material they make bulletproof vests out of, is also sufficient to pass the fire safety standards. Stearns and Foster is one brand that sells this type of mattress.

• PBDEs are often found in household dust, so clean up with a HEPA-filter vacuum and/or a wet mop often.

Children May Have Five Times More Flame Retardants in Their Bodies Than Their Moms

About 75 percent of California residents have flame-retardant chemicals in their bodies, according to a late 2014 study.¹¹ Many of them had no less than six different kinds, including one (chlorinated tris, or TDCIPP) that was phased out of children’s pajamas in the 1970s.

Also surprising was the discovery of tris-(2-chloroethyl) phosphate, or TCEP, which has never been detected in Americans before. TCEP is a known carcinogen and damages your nervous and reproductive systems. The study highlighted an important finding, which was that those with the highest levels lived in homes with the highest levels in household dust.

This means that flame-retardant chemicals lurking in your home – in your mattress and your couch cushions, for instance – are a primary source of exposure, and children, who spend more time playing on the floor and putting their hands in their mouth, may be most at risk.

Scientists at Duke University’s Superfund Research Center recently uncovered a flame retardant that is not yet identified in the academic literature. The chemical is a chlorinated organophosphate similar to TDCPP, but its health effects are unknown.

Not only did the researchers find traces (and more) of TDCPP in every study participant tested, but also the average concentration in children was close to five times that of their moms.¹² High levels of flame-retardant chemicals used to make Firemaster flame-retardant products were also detected (Firemaster 550 has been used to replace two other PBDEs that were removed from the market¹³).

In a separate study, the Duke researchers uncovered that children who wash their hands at least five times a day have 30 percent to 50 percent lower levels of flame retardants on their hands than children who wash their hands less frequently,¹⁴ adding credence to the theory that household dust (which then coats your hands) may be a primary route of exposure to these (and other) toxic chemicals.

Do Flame Retardants Really Save Lives in a Fire?

Considering all the health risks, you might assume flame retardants redeem themselves by saving lives in the event of a fire. In the CNN video above, you can see a comparison of two burning chairs, one treated with flame-retardant chemicals and one without. In less than a minute, the differences in visible flames between the two chairs are minimal. Inez Tenenbaum, chair of the Consumer Product Safety Commission, testified before the Senate that:

“The fire-retardant foams did not offer a practically significant greater level of open flame safety than the untreated foams.”

Andrew McGuire of the Trauma Foundation also reported to CNN that flame retardants put into furniture foam are not effective because the foam is not ignited by a match, open flame, or cigarette. Instead, it’s the fabric that ignites first, and the flames from the burning fabric overwhelm the flame-retardant chemicals.¹⁵

Research has also shown that certain flame-retardant chemicals (halogen-based flame retardants) actually increase the amounts of toxic carbon monoxide and hydrogen cyanide gas released into the air during a fire.¹⁶ Inhalation of these gasses, not burns, is actually the leading cause of death in fires!

Even Firefighters Want to Get Rid of Flame Retardants

No one, perhaps, has more credibility to speak about flame-retardant chemicals than firefighters, who would certainly be in favor of such chemicals if they actually worked. But, what many do not realize is that an object treated with flame-retardant chemicals can still catch fire, and, when it does, it will give off higher levels of toxic carbon monoxide, soot, and smoke than an untreated object.

California female firefighters aged 40 to 50 are six times more likely to develop breast cancer than the national average. Firefighters of both genders also have higher rates of cancer, in part because of the high levels of dioxins and furans they're exposed to when flame-retardant chemicals burn.

In Minnesota, fire fighters have been fighting for the passage of a bill to phase out 10 different kinds of flame retardants, highlighting the risks to their own health. The bill would ban the manufacture and wholesale distribution of treated items in Minnesota by 2017. The following year, retail sale of such items, no matter where they were manufactured, would also be banned. Six other states are reportedly also considering similar bans, and Oregon, Maine, and Vermont have already passed such legislation. According to the Star Tribune: ¹⁷

"At a time when cancer accounts for more than half of line-of-duty firefighter deaths nationwide, the union wants Minnesota to follow the suit of three other states that have begun phasing out certain flame retardants by eventually banning their manufacture and sale in Minnesota."

In an effort to end House leaders' reluctance to act on the bill, fire fighters put on a demonstration, lighting furniture on fire, to show that treated furniture only delays the fire by a few seconds, while releasing significantly higher amounts of smoke, carbon monoxide, and cancer-causing fumes.¹⁸

California Does Away with Open-Flame Test for Furniture

On a positive note, California revised Technical Bulletin 117 (TB117) so that an open flame test is no longer required. As of January 1, 2015, compliance with the updated TB117-2013 became mandatory, which requires upholstered furniture sold in the state to no longer smolder 45 minutes after a lit cigarette is placed on it. This requirement can be met without the use of flame-retardant chemicals (although the law does not ban their use). For instance, a fire barrier such as polyester batting may be added as a liner in lieu of the chemicals.

In California, furnishings that are in compliance with the updated flammability standards will carry a "TB 117-2013" tag indicating its compliance. Look for this tag and ask the retailer whether a particular piece contains flame-retardant chemicals.

Do You Want to Know What Types of Flame Retardants Are Lurking in Your Furniture?

Duke University scientists will test a sample of your polyurethane foam, which is commonly used in upholstered furniture, padded chairs, car seats, and more. All you need to remove is a sample the size of a marble and it will be tested for the presence of seven common flame retardants. Here’s how it works:

1. Complete an electronic sample request to generate your Sample ID Number
2. Prepare your sample

• Cut a piece of foam, 1 cubic centimeter in size (a little bigger than the size of a marble).
• Wrap the foam in aluminum foil.
• Place each foam sample in its own re-sealable sandwich bag; be sure to completely seal the bag.
• Attach or write the Sample ID Number on the re-sealable sandwich bag.

• Mail it in

• Enclose the following in a box or envelope:

  • Foam sample with Sample ID Number written on bag (Step 2)
  • Copy of confirmation email (Step 1)

  Mail to:

  Gretchen Kroeger
  Box 90328 - LSRC
  Duke University
  Durham, NC 27708

  The research lab only has the capacity to analyze 50 samples per month, and they close submissions once the quota is reached. Before sending in your sample, check with the Duke University Superfund Submit a Sample website to see if they’re still accepting submissions (for best results, check in on the first of the month).

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