Wednesday, October 6, 2010




PRINCIPLE 1: If you must find fault, this is the way to begin.

  • Begin with praise and honest appreciation.

"A barber lathers a man before he shaves them."

"A dentist begins his work with Novocain,  the patient still gets a drilling but the Novocain is pain-killing."

PRINCIPLE 2: How to criticize- and not be hated for it.

  • Call attention to people's mistakes indirectly.

  • Praise (then change "but" to "and") comment on further improvement or correction.

  • Lead by example.

PRINCIPLE 3: Talk about your own mistakes first.

  • Talk about your own mistakes before criticizing the other person.

PRINCIPLE 4: No one likes to take orders.

  • Ask questions instead of giving direct orders.

"You might consider; what do you think of this; What if."

  • Give people the opportunity to do things themselves.

  • Let them do it; Let them learn from their mistakes; Encourage cooperation instead of rebellion.

  • Giving orders produces resentment.

PRINCIPLE 5: Let the other person save face.

PRINCIPLE 6: How to spur people onto success.

  • Praise the slightest improvement and praise every improvement. Be "hearty in your approbation and lavish in your praise."

"Praise is like sunlight to the warm human spirit; we cannot flower and grow without it. And yet, while most of us are only too ready to apply to others the cold wind of criticism, we are somehow reluctant to give our fellow man the warm sunshine of praise." -- Jess Lair

  • Like training dogs.

  • Abilities wither under criticism; they blossom under encouragement.

PRINCIPLE 7: Give a dog a good name.

  • Give the other person a fine reputation to live up to.

PRINCIPLE 8: Make the fault seem easy to correct.

  • Use encouragement.

  • Let the other person know that you have faith in his ability to do it, that he has an undeveloped flair for it- and he will practice until the dawn comes in the window in order to excel.

PRINCIPLE 9: Making people glad to do what you want.

  • Make the other person happy about doing the things you suggest.

  1. Be sincere; do not promise anything that you cannot deliver. Forget about the benefits to yourself and concentrate on the benefits to the other person.
  2. Know exactly what it is you want the other person to do.
  3. Be empathetic. Ask yourself what it is the other person really wants.
  4. Consider the benefits that person will receive from doing what you suggest.
  5. Match those benefits to the other person's wants.
  6. When you make your request, put it in a form that will convey to the other person the idea that he personally will benefit.
 Monty's Notes (on his notes)
Remember these are just my notes on the book. As with many great thought provoking self-improvement books, The message is different each time you listen to or read it... Well, the words don't change. Rather something inside you and your awareness changes, openness changes, readiness for the next message within the message or the need to see or hear a message that pertains to what is going on or coming up in your life occurs.
Hey, you wanna retain a message to guide you or keep a crucial idea in your head?
Review frequently, notice how you pick up different aspects of the story and review again.

Thursday, September 30, 2010


 Just imagine how much more productive your life could be if  not only me and you read and followed these principles, but everyone. Oh wait, I'm not sure if our current society is ready. That would require losing the all powerful yet suffocating human virus. It's called EGO.
Ego causes us to go into isolation.
Think of the know-it-all, or "too proud to ask" person, or simply the "ego-maniac" they always paint themselves in a corner. They get themselves into a lose-lose situation. And worst of all, by the time they figure out this whole EGO thing they have already isolated themselves from things or people that mean a lot to them.


PRINCIPLE 1: The only way to get the best of an argument is to avoid it.

*You can't win an argument.

*A man convinced against his will is of the same opinion still.

*If you argue and rankle and contradict, you may achieve a victory sometimes; But it will be an empty victory because you will never get your opponent's good will.

*Welcome the disagreement.

"When two partners always agree, one of them is not necessary."

*Distrust your first instinctive impression when entering a disagreeable situation.

*Control your temper.

*Listen first.

*Build bridges of understanding.

*Don't build higher barriers of misunderstanding.

*Look for areas of agreement.

*Be honest.

*Apologize for your mistakes.

*Promise to think over your opponent's ideas and study them carefully.

And mean it.

*Thank your opponent sincerely for their interest.

*Postpone action to give both sides time to think through the problem.

PRINCIPLE 2: Show respect for the other person's opinions. Never say, "You're wrong."

*A sure fire way of making enemies—and how to avoid it.

"Men must be taught as if you taught them not and things unknown proposed as things forgot." –Alexander Pope

"You cannot teach a man anything; you can only help him to find it within himself." -- Galileo

"Be wiser than other people if you can; but do not tell them so."

-- Lord Chesterfield

"One thing only I know, and that is that I know nothing." – Socrates

PRINCIPLE 3: If you are wrong, admit it quickly and emphatically.

*If you're wrong admit it.

PRINCIPLE 4: Begin in a friendly way.

*A drop of honey.

"A drop of honey catches more flies than a gallon of gall." – Lincoln

"The sun can make you take off your coat more quickly than the wind; and kindliness, the friendly approach and appreciation can make people change their minds more readily than all the bluster and storming in the world." – Aesop

PRINCIPLE 5: Get the other person saying, "Yes, yes" immediately.

*The secret of Socrates

"He who treads softly goes far." – Chinese Proverb

PRINCIPLE 6: Let the other person do a great deal of the talking.

*The safety valve in handling complaints.

PRINCIPLE 7: Let the other person feel that the idea is his or hers.

*How to get cooperation.

"The reason why rivers and seas receive the homage of a hundred mountain streams is that they keep below them. Thus they are able to reign over all the mountain streams. So the sage, wishing to be above men, putteth himself below them; Wishing to be before them, he putteth himself behind them. Thus, though his place be above men, they do not feel his weight, though his place be before them, they do not count it an injury." – Lao-Tse

PRINCIPLE 8: Try honestly to see things from the other person's point of view.

*A formula that will wonders for you.

PRINCIPLE 9: Be sympathetic with the other person's ideas and desires.

*What everybody wants.

PRINCIPLE 10: Appeal to the nobler motives.

*An appeal that everybody likes.

PRINCIPLE 11: Dramatize your ideas.

*The movies do it; TV does it, why don't you do it.

PRINCIPLE 12: Throw down a challenge.

*When nothing else works, try this.

*Give people the chance for self-expression- to excel- to win. The desire for a feeling of importance brings out the best in people.

Wednesday, September 15, 2010


PRINCIPLE 1:        Become genuinely interested in other people.

                *Do this and you'll be welcome anywhere


PRINCIPLE 2:        Smile.

                *A simple way to make a good first impression.

*People, who smile, tend to manage, teach and sell more effectively, and to raise happier children. There's far more information in a smile than a frown. That's why encouragement is a much more effective teaching device than punishment." –Prof. James V. McConnell Univ. of Mich.

PRINCIPLE 3:    Remember that a person's name is to that person the sweetest and most important sound in any language.   
        *If you don't do this you are headed for trouble.

PRINCIPLE 4:    Be a good listener. Encourage others to talk about themselves.
        *An easy way to become a good conversationalist.

PRINCIPLE 5:    Talk in terms of the other person's interests.
        *How to interest people.

PRINCIPLE 6:    Make the other person feel important—and do it sincerely.
        *How to make people like you instantly.
        *The Golden Rule.

Tuesday, September 14, 2010


This fun series is my follow up to the BANABU Blogs: I-III , IV-VI , VII-XI
Long before I ordered BANABU, I took my own notes on Dale Carnegie's "How to Win Friends and Influence People."
Here are my notes:

PRINCIPLE 1:    Don't criticize, condemn or complain.

            "God himself, sir, does not propose to judge man until the end of his days"

—Dr. Johnson
PRINCIPLE 2:    Give honest and sincere appreciation.

            "Every man I meet is my superior in some way. In that, I learn of him."

PRINCIPLE 3:    Arouse in the other person an eager want.

"If there is any one secret of success, it lies in the ability to get the other person's point of view and see things from that person's angle as well as from your own." –Henry Ford
"First, arouse in the other person an eager want. He who can do this has the whole world with him. He who cannot walks a lonely way." –Prof. Overstreet
                                    "Hearty in his approbation and lavish in his praise." –Charles Schwab

Monday, September 13, 2010

Androgynous America

Americans, I fear, are turning into an androgynous society. The signs are everywhere:

  • Women who wear the pants in the family
  • Sexless relationships (the mojo is gone)
  • Infertile women
  • Men with boobs
  • Men with hips
  • Women with facial hair
  • Failed relationships due to gender roles not being played out.
  • Estrogen replacement commercials
  • Low testosterone commercials
And then there's that self talk or bet between friends, "Is that a man or woman over there?"

We don't have two genders of humans roaming the globe anymore. We have several.

We have:

  • The estrogenized male, chubby with girl hips and bitch tits
  • The de-testosteroned male (think Gelding in the horse world)
  • The she-male or gender bender equivalent
  • The gay bitch (actual term in the world of homosexuality), girl in a male-male relationship
  • The builder, manly man in a gay relationship
  • The metrosexual
  • The knight in shining armor- the traditional man's man and woman's affection
  • The tomboy
  • The dominant lesbian or bull dyke
  • Mustache Mary- Low estrogen, zero sex drive, PCOS
  • The dragonlady- aggressive boss/ manager or business owner and runs the house at home.
  • The submissive female of any relationship
  • The prom queen, suzy homemaker
Is there a right or wrong to all this? No, not at all. But I'll tell you this- if you want to adapt you better understand who you are dealing with. Just like the breakdown of personalities into dogs if you have read Sales Dogs or the gems like Dani Johnson uses, understanding is the beginning root of knowledge. Which direction should I go with this?

Do I delve into how we need to understand the many facets of being humans and how to interact with success?


Do I address the environmental impact on our bodies where hormones are being altered and thus altering the dichotomy of the human species into a conglomerate of beings?

Sunday, September 12, 2010

BANABU: Principles VII-XI

In this final installment of the BANABU Principles, let me remind you that Mike Kemski developed this as his abbreviated notes from reading thousands of dollars worth of self-improvement books.
Because life and experiences are all like great poems (open to multiple forms of interpretation), may I encourage you to write your own one page note on a book you read because it may help you better yourself in some form. Here are his final one-liners for the last 5 principles.


Principle 7- Only Decisions Change Lives

*You Can Learn All The Newest, Coolest, Latest And Greatest Techniques But Until You Learn And Realize This One Thing, It Is All Just Useless Junk.



Principle 8- Progress Not Perfection

        *Trying To Achieve Perfection Completely Stops Your Progress.



Principle 9- Allowing Your Success

        *If You Order A Pizza, Wait For The Pizza Guy To Show Up. Don't Go Looking For Him.



Principle 10- Use It or Lose It, Continue To Learn & Grow

*Cars Need Gas To Go And We Need "Fuel" To Keep Going Too.
The Journey Is The Reward, Not The Destination.



Principle 11- Pass the Torch

*Not Only Does It Feel Great To Help Someone Else, Your Reward Is Massively Disproportionate To Your Gift. You Get A Lot More Than You Give When You Learn How To Do It Correctly.

Of the 11 principles listed in BANABU, my personal principal I strive to remember and work on is Principle 8. "Progress, not Perfection!" - Monty Moran

Saturday, September 11, 2010

How to Buy Organic

As a body make-over specialist, I not only help clients achieve ownership in a vibrant active body through exercise but also through nutritional consultation. This was meant to be a quick reference guide for my clients.

We proudly shop organic foods. In order to help understand why, here's a short definitions list:

Pesticide- A product designed to kill "pests." Pests can be classified as beetles, worms, flying insects, creepy crawly things, bugs, as well as cuddly furry friends such as mice, rats, rabbits. A poison is sprayed onto the growing foods to either kill or at least deter the pests from eating a farmer's bountiful crop. 

Herbicide- A products designed to kill "weeds." Weeds can classified as any plant growing that was not intended to be. 

GMO- Genetically Modified Organism- This is a tricky definition. Humans are technically genetically modified organisms- a discussion for a later date. And technically many different kinds of produce are genetically modified in the sense of cross-pollination. The big stink comes from plant seed companies and their Frankenstein plants. Here's what happened. Innocently, genetic scientists took the theory of cross-pollination and took it a step further through applied genetic manipulation. Most commonly known from the beginnings was the big, juicy seedless tomatoes and watermelons. Which in and of itself seems pretty harmless to consumers and the environment and sustainability of crops.

The Ugly GMO conflict enters when money becomes the bottom line. A few issues needed to be addressed by seed companies to make a killing in the industry (pun intended).

  1. Cross-Pollination is a slow tedious process that can take up to four seasons for a desired outcome in producing certain types of seeds. Time is money. Genetically modify plants to produce seed/ seedless crops.
  2. Herbicides and Pesticides are messy and culturally unfavorable. Who wants an apple that's been sprayed by poisons a dozen time in a season? So the next idea that takes science and genetics even farther into the "I'm not sure if we should be doing that" realm, was to genetically modify the plants to produce and release its own herbicides and pesticides from within the plant itself. And hey if we keep it a secret, farmers can say they aren't spraying their crops and everybody is happy. Except, the reality of rotating crops has become an issue with GMO's contaminating fields. Result is not cross-pollination, now it's cross contamination! A GMO crop field takes 16 years to restore back to original conditions.
  3. "We want to monopolize the seed biz" mantra seems to be overtaking companies' egos. You thought pharmaceuticals were bad? Seed companies have coerced our government to make it illegal for farmers to keep the seeds from their crops to use for next season in many states. Forcing farmers to buy from seed companies. Wonder why food is becoming expensive? Monsanto has become the major monopoly player- therefore when we get sick from foods traced back to GMO consumption, you can rest assured Monsanto will be the falling giant involved in the mess.
  4. Good news. GMO foods are holding less presence among the American soils. Bad news is that it's not necessarily less on our plates or clothes. Countries emerging from third world status, such as India are using GMO technology and very harsh pesticides and herbicides because a) they don't know any better, b) their government and society does not impose limitations, c) MONEY TALKS. Cottonseed oil from India should be avoided at all costs as it is a waste product of cotton production and therefore not consider a true food source. In addition, Indian cottons may cause skin irritations because of the harsh chemicals used as pesticides. Check your clothes labels!


Crap! This is getting long; I got sidetracked with that damn GMO stuff.

The USDA certified organic label- Ensures that the foods are free of pesticides, herbicides, synthetic chemicals, hormones, antibiotics and genetic modifications.

Conventional farming- involves the use of pesticides, herbicides, synthetic chemicals, hormones, antibiotics and/ or genetic modification.

Principle of Supply and Demand- Says that if we don't demand or create the need for conventional farming and the slow poisoning of you and your kids then conventional farming methods will not be supplied, eventually. A return to more organic farming and foods will revive if we increase the demand.


Beets- thin skinned root that absorbs heavy metals

Bell peppers (all colors)

Carrots- so good at absorbing heavy metals that they are at times grown as a throw away crop to rid a field of arsenic contamination.


Collard greens, salad greens, Swiss chard-


Green beans


Spinach- Often grown in less-than-ideal conditions. Add fungicides to the list.

Winter Squash- Coated with oily wax, making skin inedible.

*Vegetables without a comment are covered in pesticide residues.




Broccoli, Brussels sprouts, cauliflower, cabbage-

Eggplant (all varieties)


Onions (all varieties)

Rhubarb- Leaves are already highly toxic to many creatures (including humans).

Sweet corn- Buy Local

Sweet potatoes

Tomatoes- Buy Local

Zucchini- Buy Local



Peanuts (and peanut butter)- Grow underground and absorb toxins from soil.

Pecans- Add miticides to list.



Dried beans- Usually washed, soaked, rinsed and boiled Buy Local

Macadamia nuts

Sesame seed

Sunday, August 22, 2010

Thieves Oil from Young Living Essential Oils

There is a significant difference between essential oils that simply smell good and those that are Young Living Therapeutic Grade™ (YLTG).
Independent laboratory testing proves that YLTG essential oils meet and often exceed industry requirements, and as stewards of nature’s plant remedies, Young Living maintains higher internal standards, built upon the magnitude of our own rigorous quality assurance requirements. This standard is known as Young Living
Therapeutic Grade. In order to achieve YLTG classification, each essential oil must achieve the designation naturally, without excess manipulation and refinement, and meet specific criteria in four key areas: Plants, Preparation, Purity, and Potency.
  • Plants Young Living products are produced from the right plants, grown in exceptional soil, and harvested at exactly the right time.
  • Preparation Honoring a strict commitment to respect and protect the time honored methods of distillation, Young Living makes every effort to preserve “nature’s living energy” in a manner as close to its natural state as possible. Using pure mountain water free of additives, Young Living has a proprietary, stainless steel distillation process that uses low temperature and low pressure to better preserve plant properties, capture the pure essence of the plant, and preserve the quality of the oils.
  • Purity Achieved through the use of quality plants and meticulous preparation, and not through ultra-refinement, our finished product is 100% pure. Young Living essential oils are unadulterated, uncut, and free of chemicals, pesticides, and heavy metals.
  • Potency To guarantee our products exceed existing world standards and meet our own higher internal standards for potency, we analyze the finished oil’s phytochemical profile to ensure it delivers optimal amounts of every key plant compound.
Additional Information on my EO Connect Page

History of Thieves
Young Living’s Thieves essential oil blend was created based on the historical account of four thieves in France who protected themselves from the Black Plague with cloves, rosemary, and other aromatics while robbing victims of the killer disease. When captured, they were offered a lighter sentence in exchange for their secret recipe. Young Living’s proprietary Thieves oil blend includes clove, cinnamon bark, rosemary, lemon, and Eucalyptus radiata and has been specially blended to offer the same kind of defense. Thieves has been university tested and found to be highly effective against airborne bacteria.  
Utilizing the power and protection of Thieves essential oil blend, Young Living created an extensive line of plant-based household products. From toothpaste and mouthwash to cleaning products, hand soaps, and even throat lozenges, the Thieves product line provides safe, effective alternatives for use in the home.

Thieves Essential Oil Blend
The oil blend that comprises Thieves is known for enhancing complete health and total well-being. Each of the oils selected makes Thieves one of Young Living’s most effective and favorite products. 

CLOVE oil, nature’s richest source of eugenol, is the highest-scoring single ingredient tested for its antioxidant capacity on the ORAC scale. Clove is also known for its immune-enhancing properties.* 

With 68 percent d-limonene, LEMON oil is a powerful antioxidant known for its ability to act as a natural solvent and cleanser. 

High in antioxidants, CINNAMON BARK has a reputation for relieving discomfort during the winter season and supporting the digestive system.* 

As one of the most versatile of the eucalyptus oils, EUCALYPTUS RADIAITA has many health-promoting properties. This powerful essential oil contains eucalyptol as one if its major elements, which in laboratory tests has been reported as being effective against bacteria in topical applications. 
ROSEMARY oil is naturally energizing and may be beneficial for helping restore mental alertness when experiencing fatigue.

Additional Information on my EO Connect Page

Monday, August 16, 2010

DNA Repair- Ningxia Red

Want to know how to get your life back, one ounce at a time?
Don't watch this video if you can't handle that moving forward feeling.

Piqued your interest?

See more 

Sunday, August 15, 2010

BANABU: Principles IV-VI

In this second installment of my BANABU notes, I feel obligated to expand on the 4th and 6th Principles. The 5th Principle has its own blog page.

Principle 4- The Law of Attraction

        *Powerful Universal Law Explains the Reason Things Come and Go To and From Your Life. 

Principle 5- T.E.A.R. The Process Of Manifestation

 *"Building Blocks" of the Universe. Formula To "Build" Anything You Want In Life From Financial Freedom To Better Health. Thought. Emotion. Action. = Results.

See the Action blog post on this powerful process.

Principle 6- Awareness=Possibility

        *When You Expand Your Awareness You Expand Your Possibility.

Here's a great illustration:

You decide that you want to go on a cruise this next year. Not just any cruise, but a 9 day tour of the Mediterranean Sea. By applying the 5th Principle things begin to happen. Here's the trick though. Doors of opportunity are opening and presenting themselves. 
Look for the signs. They could show up as the following (and many more versions as well):
  • Advertisements for that special kind of cruise
  • Someone talks about the cruise they just went on and how they landed a deal
  • E-mail spam box suggesting travel related offers
  • A documentary show on tv about cruise lines

Monday, August 9, 2010

BANABU: Principles I-III

BANABU = Building A New And Better Universe

  I stumbled across
Mike Kemski and BANABU in 2006. I listened to his audio, I downloaded his e-book and I still refer to my notes on his views. Like many of us who invest in ourselves by reading, listening and watching self-improvement products, Mike Kemski decided to summarize what he had learned from his self-improvement investments and education. The result turned into what he calls BANABU.
The following is the first of a three part series covering the 11 Principles of BANABU.

Principle 1- Everything Has To Be Something
        *Everything Is Energy And You Control Yours.



Principle 2- The Law of Duality

        *Learn How To Use What You Don't Want To Get Exactly What You Do Want.



Principle 3- The Power of Perception

        *See Everything As New Again & Create An Unstoppable Momentum.


Wednesday, August 4, 2010

Jillian Michael's Shred-It with Weights

I have no problem recommending other personal trainer's work.
Jillian does a great job with her radio show, biggest loser thing on tv and shooting straight. Sure she's sold out a little with pimpin some products but overall Jillian is legit. Unlike her counterpart on that tv show, what's his name, Bob?
Anyway, Here's a good read from Jillian that in girl terms explains why women should be doing weights to get sexy.

Monday, August 2, 2010

Happy 6th Birthday KK

Sweetie, enjoy your super 6th birthday today… in fact enjoy being 6yrs old until February 2nd then be a super awesome 6 and a half year old.

Because you are a bigtime numbers girl, let's count.

10 of my Favorite Things I do for You or We do Together:

  1. At night, tuck you in and give you kisses goodnight.
  2. Look at pictures new and old while I tell you about myself when I was little.
  3. Give you hugs and kisses and tickles and make funnies.
  4. Spend quality time with just you.
  5. Give you nutritious food so you can grow up healthy, super smart, strong like Wonder Woman and fast like Flash.
  6. Play the random 4 objects in a story game, while I marvel at your creativity.
  7. Tape all your art work on the walls; makes our home feel surrounded by beauty and love.
  8. Play at the parks, playgrounds, in the trees, mud holes, rain puddles and mischievously in the grocery stores as well.
  9. Cuddle under a blanket and watch our favorite movies together.
  10. Talk out the rights and wrongs and emotions. Knowing a logical person cannot argue with emotions and feelings, but simply lends an ear to understand your perspective.
  11. Read books together, put puzzles together, visit the library, hang out in Barnes & Noble for hours, go on picnics and play with your toys right along with you.



6 Things I Love About You Kaely:


1.  I love you Kaely because you're happy most of the time.


2. I love you Kaely because you love to learn more than you already know - and you're so very coachable. 


3. I love you Kaely because you have an inventory oriented mind that amazes me.


4. I love you Kaely because you show your true feelings and emotions.


5. I love you Kaely because you see what you want and aren't afraid to ask for what you want; so proud of you for working on overcoming shyness.


6. Most importantly, I love you Kaely because you are a reminder to me of the little person residing inside all of us - a reminder of the person who came into the world to succeed and enjoy.


What melts me the most about you Kaely Kay is how you hug me heart to heart, give me that cute little consoling kid's pat-pat-pat on the back and not quite whisper in my ear, "I Love You Daddy."


Friday, July 30, 2010

Nourishing Traditions (The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats) by Sally Fallon with Mary G. Enig, Ph.D.

Weston A. Price, a dentist and later a researcher, found 14 societies of people (i.e. Irish, Swiss, Eskimo, and African) back in the 1930's who enjoyed lives of superb health. Compared to industrialized societies these groups were free of chronic disease, dental decay and mental illness, and ease of reproduction repeatedly with healthy children. With the industrial revolution came: refined grains, canned foods, pasteurized milk and the #1 cancer causing agent- sugar; Along with this modified food source also produced people plagued with tooth decay, infectious diseases, degenerative illnesses, infertility… the children in industrialized societies had crowded teeth, crooked teeth, narrow faces, deformities of bone structure and labeled with an array of new medical problems.

The answer isn't to just simply clean up your diet. It goes deeper. The real answer is to prepare your foods so the nutritional properties are released as well as absorbed… two totally separate functions by the way.

Whereas in mainstream knowledge, soy products are touted as healthy and is heavily marketed and commercialized; those of us in the underground knowledge understand that soy is not good for us… unless it's fermented. Secondly, most illness are linked back to gut health. In the Probiotics blog, I talked about intestinal bacteria flora and the restoration or maintenance of the good bacteria for multiple health reasons. Other complications come from undigested or partially digested foods. Supplementing with enzymes helps with side of assimilation spectrum, but the focus of this book explore the preparations of foods with intent of allowing the nutrients to be recognized and absorbed in the gut. One of the tricks to having our foods open up and release the nutrients that were locked within.

If you still microwave your foods or eat foods that are denatured or basically dead from commercialized packaging processes, this book may open your eyes to an entirely new world of food.


Weston A Price Foundation 

Why Sleep is a BIG Deal

How much and well do you sleep? If you seem to think you can function on 4-6 hours and not have insomnia and think it's a non-issue... Think again.


Remember the line, "killing me softly"?? Yeah you could be doing it to yourself.


Here are some disturbing facts that you should be aware of: 

Sleep deprivation is the quicker route to death than starvation.

There is a direct correlation between the diminished hours of sleep and body mass index - You know the how fat are you index.

Sleep debt builds up on you, contributing to carbohydrate intolerance and fat gain over time.

Before the invention of the incandescent light bulb, we averaged about 12 hours of nightly sleep. 

Lack of mental clarity, weakened immune system and less than desirable physical performance are also characteristics of the sleep deprived.

Glucose tolerance and endocrine function are negatively affected by insufficient sleep quality and being awake at the wrong hours of the night.

Coffee and related stimulants contribute to later bedtimes and can corrupt cortisol, adrenaline, and inflammatory markers. Extended sleep deprivation decreases leptin secretion at night, not cool seems how leptin is a good guy in the fat loss battle. And nobody wants a cortisol belly.

A study in adolescents not only showed an 80% rise in the odds of obesity for each hour of sleep lost each night, but also a 3% drop in daytime physical activity for each hour of sleep disturbance.

Sleep disturbances in part related to higher nighttime epinephrine (adrenaline) and norepinephrine concentrations, have been found in individuals who exercise hard (as in weights and cardio). Similarly, a doubling of training load has been reported to induce insomnia and depression as part of the overtraining syndrome. So those of you who are ramping up training efforts may want to get more total hours on the pillow to compensate.


These following tips may be especially helpful to men, women and even children who appear to get less sleep.


1. Get in a 9-12 hour night at least once or twice weekly.

2. Nap to compensate for lost sleep. Whether it be a full sleep cycle of 90 minutes or a 20 minute power nap.

3. Meditate for 20 minutes during the day; winding down with breathing techniques and progressive relaxation before bedtime is especially helpful.

4. Avoid falling asleep with the tv on… you know what just avoid tv altogether, the mindless programming is really unnecessary in your development as a greater person.

5. Avoid stimulants 5 hours before bedtime, in other words an evening coffee or tea doesn't contribute to a good night's sleep. Neither does a depressant such as alcohol, sure that glass of wine may help you to fall asleep initially; but the rebound effect after metabolizing depressants can result in a second wind at 3:00AM.

6. Get into a bedtime routine. Do those mundane tasks that put you into an active meditative state, fold the laundry, wash the dishes, read a book that won't allow you to go beyond half an hour, take a warm bath... you get the idea. You might be surprised how a small series of behaviors, done every night, creates a habit that prepares the mind for shutdown mode.

7. Have a small late night snack like I use to and have butter, natural peanut butter and jam or honey on multi-grain bread with a glass of whole chocolate milk. I am kidding. Don't be tempted by late evening carbohydrate/ gluten induced coma to get to sleep.

8. If you live in a noisy area, try subtle white noise at night to drown out distracting or startling noises. Sounds of water trickling or babbling brooks fountains can help ground most restless souls. I personally listen to either classical musical or a hypnosis/ meditation audiotrack to talk me down to a relaxed state.

9. If you do wake up like I have a history of doing, around 4:00 AM, try 20 minutes of breathing meditation before sleep. This elevates melatonin levels by 300% naturally within the body's own secretion pathways without supplementation.

10. If your mind races and mulls over the events of the day or what all you need to tomorrow. Do 1 or all of these 3 mind clearing activities. 1) Journal and/or reflect on the day's happenings and find the positive occurrences as well as the things we need to work on. 2) If you are experiencing a creative thoughts flow as your mind settles, by all means write these great ideas down. 3) Write out what you are to do tomorrow.

Bonus. If you don't need to function within society norms such as an 8-5 job but have projects to work on, feel you can run on a couple hours of sleep but multiple siestas per day and want to live as Ben Franklin did, of sorts; may I suggest polyphasic sleep. Google it. Warning: Not suitable or practical for most people.

Band Assisted One Arm Push-Ups

Nice work!
You can do push-ups pretty well.
Need a new challenge? Howabout one arm push-ups?
No worries, we can ease into and get your form right by using a band for assistance until you can do these push-ups on your own.


"Life asks us to make measurable progress in reasonable time.

That's why they make those fourth grade chairs so small –

so you won't fit in them at age twenty-five!"

-- Jim Rohn

Wednesday, July 21, 2010


(Cocos nucifera)

The Tree of Life

The scientific name for coconut is Cocos nucifera. Early Spanish explorers called it coco, which means "monkey face" because the three indentations (eyes) on the hairy nut resembles the head and face of a monkey. Nucifera means "nut-bearing."

The coconut provides a nutritious source of meat, juice, milk, and oil that has fed and nourished populations around the world for generations. On many islands coconut is a staple in the diet and provides the majority of the food eaten. Nearly one third of the world's population depends on coconut to some degree for their food and their economy. Among these cultures the coconut has a long and respected history.

Coconut is highly nutritious and rich in fiber, vitamins, and minerals. It is classified as a "functional food" because it provides many health benefits beyond its nutritional content. Coconut oil is of special interest because it possesses healing properties far beyond that of any other dietary oil and is extensively used in traditional medicine among Asian and Pacific populations. Pacific Islanders consider coconut oil to be the cure for all illness. The coconut palm is so highly valued by them as both a source of food and medicine that it is called "The Tree of Life." Only recently has modern medical science unlocked the secrets to coconut's amazing healing powers.

Coconut In Traditional Medicine

People from many diverse cultures, languages, religions, and races scattered around the globe have revered the coconut as a valuable source of both food and medicine. Wherever the coconut palm grows the people have learned of its importance as a effective medicine. For thousands of years coconut products have held a respected and valuable place in local folk medicine.

In traditional medicine around the world coconut is used to treat a wide variety of health problems including the following: abscesses, asthma, baldness, bronchitis, bruises, burns, colds, constipation, cough, dropsy, dysentery, earache, fever, flu, gingivitis, gonorrhea, irregular or painful menstruation, jaundice, kidney stones, lice, malnutrition, nausea, rash, scabies, scurvy, skin infections, sore throat, swelling, syphilis, toothache, tuberculosis, tumors, typhoid, ulcers, upset stomach, weakness, and wounds.

Coconut In Modern Medicine

Modern medical science is now confirming the use of coconut in treating many of the above conditions. Published studies in medical journals show that coconut, in one form or another, may provide a wide range of health benefits. Some of these are summarized below:


Kills viruses that cause influenza, herpes, measles, hepatitis C, SARS, AIDS, and other illnesses.

Kills bacteria that cause ulcers, throat infections, urinary tract infections, gum disease and cavities, pneumonia, and gonorrhea, and other diseases.

Kills fungi and yeasts that cause candidiasis, ringworm, athlete's foot, thrush, diaper rash, and other infections.

Expels or kills tapeworms, lice, giardia, and other parasites.

Provides a nutritional source of quick energy.

Boosts energy and endurance, enhancing physical and athletic performance.

Improves digestion and absorption of other nutrients including vitamins, minerals, and amino acids.

Improves insulin secretion and utilization of blood glucose.

Relieves stress on pancreas and enzyme systems of the body.

Reduces symptoms associated with pancreatitis.

Helps relieve symptoms and reduce health risks associated with diabetes.

Reduces problems associated with malabsorption syndrome and cystic fibrosis.

Improves calcium and magnesium absorption and supports the development of strong bones and teeth.

Helps protect against osteoporosis.

Helps relieve symptoms associated with gallbladder disease.

Relieves symptoms associated with Crohn's disease, ulcerative colitis, and stomach ulcers.

Improves digestion and bowel function.

Relieves pain and irritation caused by hemorrhoids.

Reduces inflammation.

Supports tissue healing and repair.

Supports and aids immune system function.

Helps protect the body from breast, colon, and other cancers.

Is heart healthy; improves cholesterol ratio reducing risk of heart disease.

Protects arteries from injury that causes atherosclerosis and thus protects against heart disease.

Helps prevent periodontal disease and tooth decay.

Functions as a protective antioxidant.

Helps to protect the body from harmful free radicals that promote premature aging and degenerative disease.

Does not deplete the body's antioxidant reserves like other oils do.

Improves utilization of essential fatty acids and protects them from oxidation.

Helps relieve symptoms associated with chronic fatigue syndrome.

Relieves symptoms associated with benign prostatic hyperplasia (prostate enlargement).

Reduces epileptic seizures.

Helps protect against kidney disease and bladder infections.

Dissolves kidney stones.

Helps prevent liver disease.

Is lower in calories than all other fats.

Supports thyroid function.

Promotes loss of excess weight by increasing metabolic rate.

Is utilized by the body to produce energy in preference to being stored as body fat like other dietary fats.

Helps prevent obesity and overweight problems.

Applied topically helps to form a chemical barrier on the skin to ward of infection.

Reduces symptoms associated the psoriasis, eczema, and dermatitis.

Supports the natural chemical balance of the skin.

Softens skin and helps relieve dryness and flaking.

Prevents wrinkles, sagging skin, and age spots.

Promotes healthy looking hair and complexion.

Provides protection form damaging effects of ultraviolet radiation form the sun.

Helps control dandruff.

Does not form harmful by-products when heated to normal cooking temperature like other vegetable oils do.

Has no harmful or discomforting side effects.

Is completely non-toxic to humans.

See Research to read some of the published studies regarding the above mentioned uses of coconut products.

Coconut Oil

While coconut possesses many health benefits due to its fiber and nutritional content, it's the oil that makes it a truly remarkable food and medicine.

Once mistakenly believed to be unhealthy because of its high saturated fat content, it is now known that the fat in coconut oil is a unique and different from most all other fats and possesses many health giving properties. It is now gaining long overdue recognition as a nutritious health food.

Coconut oil has been described as "the healthiest oil on earth." That's quite a remarkable statement. What makes coconut oil so good? What makes it different from all other oils, especially other saturated fats?

The difference is in the fat molecule. All fats and oils are composed of molecules called fatty acids. There are two methods of classifying fatty acids. The first you are probably familiar with, is based on saturation. You have saturated fats, monounsaturated fats, and polyunsaturated fats. Another system of classification is based on molecular size or length of the carbon chain within each fatty acid. Fatty acids consist of long chains of carbon atoms with hydrogen atoms attached. In this system you have short-chain fatty acids (SCFA), medium-chain fatty acids (MCFA), and long-chain fatty acids (LCFA). Coconut oil is composed predominately of medium-chain fatty acids (MCFA), also known as medium-chain triglycerides (MCT).

The vast majority of fats and oils in our diets, whether they are saturated or unsaturated or come from animals or plants, are composed of long-chain fatty acids (LCFA). Some 98 to 100% of all the fatty acids you consume are LCFA.

The size of the fatty acid is extremely important. Why? Because our bodies respond to and metabolize each fatty acid differently depending on its size. So the physiological effects of MCFA in coconut oil are distinctly different from those of LCFA more commonly found in our foods. The saturated fatty acids in coconut oil are predominately medium-chain fatty acids. Both the saturated and unsaturated fat found in meat, milk, eggs, and plants (including most all vegetable oils) are composed of LCFA.

MCFA are very different from LCFA. They do not have a negative effect on cholesterol and help to protect against heart disease. MCFA help to lower the risk of both atherosclerosis and heart disease. It is primarily due to the MCFA in coconut oil that makes it so special and so beneficial.

There are only a very few good dietary sources of MCFA. By far the best sources are from coconut and palm kernel oils.

Copyright © 2004 Coconut Research Center

This website is for educational purposes only. The information supplied here comes from a variety of sources and authors and not every statement made has been evaluated by the FDA. This information is not intended to diagnose, treat, cure or prevent any disease.

Monday, July 19, 2010

Right Input, Right Results

Change your input to change your attitude.
If you seek a positive mind,
you MUST expose yourself to positive information
and hang around positive people.
If you want to achieve "positive" you have to
surround yourself with it and live it.

Wednesday, July 14, 2010

Probiotics: Nature’s Internal Healers (Your Body’s First Line of Defense against Most Common Diseases) by Natasha Trenev

The body operates as well engineered machine that heals from within - if properly fueled and maintained. The body lopes along like rusty old junker - if ignored and abused.

Of the 30-some feet of gastrointestinal tract we all have to process the foods we consume, there are many important checkpoints along the way.  The first portion mainly is designed for breaking big bites down to a puree. Followed by stomach acids and then bile to chemically break down the structural bonds of the consumed foods so we can ABSORB our food through the skin-like linings of the intestines and right into our blood vessels. Unfortunately, along with everything we come into contact with, there is bacteria, viruses, fungi, mold, poisons, by-products of digestion and so on that can have nefarious effects on our health.

Probiotics serve as givers of life; they are beneficial bacteria. They are not only protectors from some of the unwanted ingested items or by-products from digestion they also produce many good and health promoting nutrients from the probiotics digesting the bad guys.

This book is a great read for those looking to understand how the body works in digesting foods. It provides charts and equations in ideal daily calorie consumption, protein intake quantities as well as dietary fat percentages. It explains diseases associated with an unhealthy or sick gut.

Understand the effects of mal-absorption and why, how the good gut bacteria also serve as recyclers of things such as bile. Learn how to eat right for proper maintenance of healthy bacterial flora.

For those who have suffered an illness which resulted in prescribed anti-biotics, here is a link to supplement the re-building of the healthy probiotics like Life 5 back in the intestinal tract.

How does it Look to You?

Do you think happy people are blind to reality?

Or do you think they see things that the rest of us miss?

I think the answer may include a little of both, but I also think that, in the final analysis, people are happy because they make up their minds to be. Let me explain what I mean.

Most happy people aren't blind to the pain in the world, but because they have chosen to be happy, they don't focus their attention on it. They don't let the cruelty and injustices that are undeniably present in the world rob them of the pleasures and beauty that are also undeniably there.

And, it's entirely possible that happy people can see things that others don't, because their power of paying attention is enormous. Your attention, when you really focus it, is a lot like a searchlight. When you focus on beauty, you're simply going to see more beauty than other people do.

The same thing happens when you focus on a problem: you see it everywhere you look, even though people around you may have to have it pointed out to them.

Where is your attention focused these days?

Do you see mostly problems, or solutions?

Are you surrounded by people you enjoy and appreciate or are you surrounded by people who give you nothing but trouble?

Does life send you an unending cavalcade of pleasures or a litany of pain?

And finally, how could changing what you focus your attention on change the results you're getting?

Tuesday, July 13, 2010

Flab to Tight

Monty Moran of Cormax West Personal Training has been helping people achieve their physical fitness goals since 1994. His experience spans from increasing speed and strength of professional athletes to optimal wellness programs for the fitness enthusiast.
Monty excels in three niches:

Tweaking the performance of a professional / student athlete giving them an untouchable cutting edge
30-55 year old womens' weight loss and fitness success story factory- happens all the time here
Complex injury rehabilitation (spinal cord injury, osteoarthritis, fibromyalgia, etc.).

Cormax West is based out of Fargo, North Dakota. Monty trains select local clients in person and also creates custom fitness / rehab programs for non-local clients via email consulting.

To Sign-up please download and fill out the pdf version of the Registration form and bring in for your first session.

For more frequent and socially interactive discussions on a site designated for women's fitness and nutrition visit Flab to Tight on Facebook and become a fan.

Wednesday, July 7, 2010

Vibrational Medicine (the #1 Handbook of Subtle-Energy Therapies) by Richard Gerber, M.D.


Unlike the majority of diet, exercise and motivation books that are popular to the masses of people who need help—this book is neither a light read nor something to be read cover to cover.

If you are into cheerleading type fodder laced with a few take home messages disguised as motivational quotes in order to encourage you to take care of yourself—this book is not for you.

Those who would enjoy this book have the following characteristics:

  • Emerald demeanor (according to Dani Johnson teachings)
  • Have experienced failure with Western Medicine for their health interests

  • Curious or learning about:
    • Quantum physics
    • Esotericism
    • Chinese Medicine
    • Native American Medicine
    • Ayurvedic Medicine
    • Holistic medicine
    • Multiple plane consciousness
    • Cosmic cycles
    • Chakras & Kundalini
    • Stones & crystals
    • Frequency tuning

    • Elemental healing

  • Would dream or think "What if the Mayo Clinic staff was composed of":
    • Medical researchers
    • Doctors
    • Nurses
    • Acupuncturists
    • Herbalists
    • Chemists/ alchemists
    • Clairvoyant/ empathic diagnosticians
    • Engineers
    • Physicists
    • and many other gifted professionals
This book addresses the concepts of multiple interactive energy systems. Of which, these energy systems include but are not limited to endocrinology, meridian lines, chakras and the ethereal body. Modalities consist of allopathic, homeopathic, electromagnetic energy fields, essential oils, flower essences, Kirlian photography; it proposes bridging the gap between physical medical science and metaphysics.

Sunday, July 4, 2010


Kombucha is a living health drink made by fermenting tea and sugar with the kombucha culture. The result can taste like something between sparkling apple cider and champagne, depending on what kind of tea you use. It's not what you'd imagine fermented tea to taste like.

green tea kombuchaThe origins of Kombucha have become lost in the mists of time. It is thought to have originated in the Far East, probably China, and has been consumed there for at least two thousand years. The first recorded use of kombucha comes from China in 221 BC during the Tsin Dynasty. It was known as "The Tea of Immortality".

It has been used in Eastern Europe, Russia and Japan for several centuries. It's from Japan in 415 AD that the name kombucha is said to have come. A Korean physician called Kombu or Kambu treated the Emperor Inyko with the tea and it took his name, "Kombu" and "cha" meaning tea. Russia has a long tradition of using a healing drink called "Tea Kvass" made from a "Japanese Mushroom".

From Russia it spread to Prussia, Poland, Germany and Denmark but it seems to have died out during World War Two. After the war Dr Rudolph Skelnar created renewed interest in kombucha in Germany when he used it in his practice to treat cancer patients, metabolic disorders, high blood pressure and diabetes.

The Kombucha Culture

The Kombucha culture looks like a beige or white rubbery pancake. It's often called a 'scoby' which stands for ' symbiotic culture of bacteria and yeasts.The culture is placed in sweetened black or green tea and turns a bowl full of sweet tea into a bowl full of vitamins, minerals, enzymes and health-giving organic acids.

Three  cultures or scobysAs the Kombucha culture digests the sugar it produces a range of organic acids like glucuronic acid, gluconic acid, lactic acid, acetic acid, butyric acid, malic acid and usnic acid; vitamins, particularly B vitamins and vitamin C; as well as amino acids, enzymes. And of course there are all the benefits of the probiotic microorganisms themselves. The Kombucha culture is a biochemical powerhouse in your kitchen.

You might wonder if fermenting tea with yeasts would produce an alcoholic beverage. It's a good question. The yeasts do produce alcohol but the bacteria in the culture turn the alcohol to organic acids. Only minute quantities of alcohol, typically 1% by volume remains in the kombucha brew.

With every brew you make the kombucha forms a new layer or scoby on the surface of the liquid. These can be left to thicken the scoby or can be divided, giving you spare cultures that you can store in some sweet tea in the fridge in case something should happen to your active culture. Or you might want to pass on spare Kombucha cultures to friends or use a new scoby to start another batch of kombucha.

Kombucha and Health

Many health claims are made for kombucha but there is less research on the benefits of kombucha than there is on fermented milk products. It has certainly been shown to have similar antibiotic, antiviral and anti fungal properties in lab tests. In rats it’s been shown to protect against stress and improve liver function. There is a lot of experiential evidence from people who have been using kombucha over many years. Many of the benefits reported include improvements in energy levels, metabolic disorders, allergies, cancer, digestive problems, candidiasis, hypertension, HIV, chronic fatigue and arthritis. It ‘s also used externally for skin problems and as a hair wash among other things.

The Organic Acids

Glucuronic acid
The body's most important detoxifier. When toxins enter the liver this acid binds them to it and flushes them out through the kidneys. Once bound by glucuronic acid toxins cannot escape. A product of the oxidation process of glucose, glucuronic acid is one of the more significant constituents of Kombucha. As a detoxifying agent it's one of the few agents that can cope with pollution from the products of the petroleum industry, including all the plastics, herbicides, pesticides and resins. It kidnaps the phenols in the liver, which are then eliminated easily by the kidneys. Kombucha can be very helpful for allergy sufferers. Another by-product of glucuronic acid are the glucosamines, the structures associated with cartilage, collagen and the fluids which lubricate the joints. It is this function that makes Kombucha so effective against arthritis.

Lactic Acid
Essential for the digestive system. Assist blood circulation, helps prevent bowel decay and constipation. Aids in balancing acids and alkaline in the body and believed to help in the prevention of cancer by helping to regulate blood pH levels.

Acetic Acid
A powerful preservative and it inhibits harmful bacteria.

Usnic Acid
A natural antibiotic that can be effective against many viruses.

Oxalic Acid
An effective preservative and encourages the intercellular production of energy.

Malic acid
Helps detoxify the liver.

Gluconic Acid
Produced by the bacteria, it can break down to caprylic acid is of great benefit to sufferers of candidiasis and other yeast infections such as thrush.

Butyric acid
Produced by the yeast, protects human cellular membranes and combined with Gluconic acid strengthens the walls of the gut to combat yeast infections like candida.

Types of Tea for Kombucha

Fresh tea leavesKombucha requires tea for its fermentation (Camellia Sinensis). That's real tea not herbal tea. It can be also be sensitive to strong aromatic oils. A tea like Earl Grey that contains Bergamot oil, can sometimes kill or badly affect the culture. There are several different kinds of tea that give different results from lighter tastes to stronger more cider like tastes.

Black Tea
Black tea is made from leaves that have been fully fermented. The leaf is spread out and left to wilt naturally, before being fired, producing a deep, rich flavour and an amber brew.

Oolong Tea
Oolong tea is half way between green tea and black tea. It's gently rolled after picking and allowed to partially ferment until the edges of the leaves start to turn brown. Oolong combines the taste and colour of black and green tea.

Green Tea
Green tea is withered then steamed or heated to prevent oxidation and then rolled and dried. It is characterized by a delicate taste, light green colour. The Japanese tea Sencha makes an especially fine kombucha.

White Tea
White Tea is the rarest and most delicate of tea. Plucked forty-eight hours or less between the time the first buds become fully mature and the time they open. Unlike black and green teas, white tea isn't rolled or steamed, but simply aired dried in the sun, this preserves more of its antioxidant properties. White tea has about three times as many antioxidant polyphenols as green. White tea represents the least processed form of tea.


Seeds of Health

How to Make Kombucha


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