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Personalized Living

Just Start

By Martha D'Adamo

Mini-Vacatios

Just start.  And begin again. And again...and again.

Reading through the rough edits for this newsletter, I was struck by something Peter wrote in his article on exercise.  "...just start somewhere."  I can recall how often I've been stuck because I just couldn't get started, whether it was a new routine, a new exercise program, tuning up my diet to address some temporary issues that arose, or changing a behavior.  Starting or initiating is sometimes a bigger obstacle to change than actually doing the work.

Having lived with this behavior for most of my life, I've had to adopt a two-fold strategy for beginning any new routine.  First, and this is really the most important element, is I have to get very clear on what my goal is.  For instance, I could just say I want to exercise, but it's so big and broad, that I don't do anything.  Breaking it down, I look at what do I want to get out of the exercise.  Raise my heart rate, strength, flexibility?  Then I can plan how to get that, starting with some small goals like three times a week, alternating aerobic with strength and flexibility training.  But leaving it here is not enough. 

I have to go further and then put it on my personal schedule:  Tuesday/biking; Thursday/pilates/weights; Saturday/biking and 20 minutes of stretching.  I have found that getting as specific as I can about a goal helps to make it achievable so I am able to integrate it into my life, rather than having it become such a big deal that I don't do anything.

And equally important as scheduling time for whatever your tasks are to achieve your goal, is doing it consistently to create a habit.  I've read that it takes 21 days to change a bad habit or to instill a new one.  So use August--or at least the first 21 days of the month--to incorporate a new habit into your routine, whether it is exercise, food planning, meditation, quiet time, writing, reflection, or gardening.  It isn't so much what you do, it is that you do it. 

If you find that you get started, and then fall off the schedule, lose a day or two or three, forgive yourself, don't judge yourself, and just begin again.  And again and again.  Establishing a new routine shouldn't become an opportunity to beat up on yourself; rather it is a chance to fully support yourself.  So be kind if you fall off the proverbial wagon, but don't let yourself off the hook.  Start again.  The only thing standing in the way of you and accomplishing what you want in life is you.

Other gems in this issue are the suggestions for remedies for seasonal bites, aches, and travel related issues.  I'll add another suggestion for avid gardener and hikers who get poison ivy.  Tincture of grindelia is a terrific remedy that expedites healing and quells the itchiness that accompanies a breakout.  Talk to your naturopathic doctor about this, as it is a great item to have around.

And enjoy the mock-tails recipes.  Delicious, hydrating and thirst quenching, they are delightful drinks to enjoy in these late summer days.

Happy beginnings in August,

Martha

Take The Sting Out of Your Summer!
6 Essential Homeopathic & Botanical Travel Companions

By Ann Quasarano

Homeopathic Travel Companions

Whether you're travelling this summer or enjoying a staycation, there are bound to be some bumps and bruises along the way. Don't let minor injuries stop your summer fun! Stock your wellness tool kit with natural remedies designed to relieve the discomfort of pesky summer ailments.

Muscle Aches

Relieve Muscle Aches & Bruises

Made from arnica flowers, arnica gel or cream helps to relieve muscle soreness from overexertion, and the pain of sprains and strains. Apply to bruises to reduce swelling and discoloration from bruises. Apply this topical product as needed to unbroken skin only.

Muscle Aches

Perk Up From Jet Lag and Fatigue

Invigorate your senses with a blast of refreshing aromatherapy. Lemon essential oil helps dispel mental fatigue and jet lag. It's also an antiseptic, but should be diluted with water before being applied to the skin.

Muscle Aches

Relief From Insect Bites

Bug off! Relieve the itchies with Apis Mellafica 30c homeopathic pellets. They help to relieve discomfort and swelling from insect bites.

Muscle Aches

Help Cuts, Scrapes, & Burns Heal Faster

Calendula cream promotes healing of minor burns, scrapes, chafing, cuts, and sunburn. For minor burns, immediately run cool water on the burn for several minutes and dry. For cuts, scrapes and chafing, first cleanse the area with mild soap, rinse and dry. Then apply a thin layer of Calendula cream to affected area 3 times a day or as needed.

Muscle Aches

Tummy Troubles

Carry Gastro-D with you to restaurants, family picnics, or the beach. Gastro-D naturally relieves occasional upset stomach and heartburn with botanicals that include licorice and mastic gum, safflower tops, slippery elm, and bismuth.

Muscle Aches

Motion Sickness

Don't rock the boat! Those that suffer from car sickness or get queasy on boats will find relief by consuming ginger about a half hour before traveling. Enjoy two to four grams of dried ginger up to three times per day.

Exercise: Why Your Type Matters

By Dr. Peter J. D'Adamo

Maimonides, the great Jewish physician and teacher, wrote, "As long as a person exercises and exerts himself... sickness does not befall him and his strength increases... But one who is idle and does not exercise... even if he eats healthy foods and maintains healthy habits, all his days will be of ailment and his strength will diminish."

ExerciseGifted as we are with this great knowledge about individuality, we also benefit from knowing that the best form of exercise for our blood types or GenoTypes directly influences our stress chemistries or disease susceptibilities for the better. For example, type O's who do vigorous exercises have a better chance of raising their dopamine levels and eliminating excess adrenaline, two problem areas that probably link directly back to their type O genetics. Type A's who do Tai Chi or Yoga-type stretching may actually help reverse tendencies towards artery inflammation, which are due to their having higher blood viscosity (thickness). 

So don't just stand there, do something! Proper diet is an important part of the spectrum. So is intelligent use of supplements in proper doses. However, neither will work to their optimum abilities unless you put the exercise factor to work in your life as well. You needn't start out as the next Michael Phelps or LeBron James, just start somewhere. The great thing about realistic exercise goals is that your level of fitness is progressive: the more you do, the more you can do. That's why where you start is not important. In time your aerobic capacity, flexibility, strength and endurance will all improve and you will be able to do more. Plus you will handle stress more efficiently, have more energy, and feel and look better.

Enjoy the rest of the summer,
Peter


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Exercise

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Trans Fats: What You Need to Know


We've all heard that trans fats are unhealthy - but you may not know exactly why.
Here are a few facts that you need to know.

Trans-fat

They come in natural and artificial versions

Short for trans fatty acids, they naturally form in some meat and dairy products, but in very small amounts. Those aren't the ones to worry about. Industrially manufactured trans fats - the type created when hydrogen is added to vegetable oil to make it more solid - are health hazards. These partially hydrogenated oils are inexpensive and used by food companies to improve the texture, shelf life and flavor stability of foods. These are the main source of trans fats in the American diet. 

They can damage your heart

Trans fats can raise your bad (LDL) cholesterol levels and lower your HDL (good) cholesterol levels. High LDL levels of cholesterol increases your risk of cardiovascular disease and is associated with the development of type-2 diabetes.

They're in a lot of packaged foods

Trans fats are everywhere: coffee creamer, ready-to-use frosting, packaged crackers and cookies, even frozen pizza! The only way to truly avoid dangerous trans fats is to stick to the foods on your D'Adamo Personalized Diet (Blood Type, GenoType, SWAMI).

They like to hide in the ingredient list

Food manufacturers have to list any amount of trans fat on their nutrition label - while it may not say "trans fats," if the label says, "partially hydrogenated oil," the product contains trans fats.

To determine the best oils for you, consult your food lists in:

Mock-tails: Your Go-to Summer Drinks


Entertaining this summer? Welcome your guests with our refreshing no-alcohol mock-tails. 
They're blood type friendly, delicious, and fewer than 100 calories each!

Muscle Aches Muscle Aches Muscle Aches

Sparkling Rosemary Limeade
[Makes eight 5-ounce servings - or more, depending on dilution]

  • 1 cup lime juice (from about 6 limes) 
  • ¼ cup of agave
  • Peel of 2 limes
  • Two 4-inch sprigs fresh rosemary, plus more to serve
  • 4 to 6 cups chilled sparkling water

Stir the lime juice with the agave in a small saucepan and bring to a simmer over medium heat. Lower the heat and cook, stirring frequently, until the agave is completely dissolved. Add the lime peel and the rosemary sprigs. Simmer for another minute, and then turn off the heat. Cover and refrigerate overnight. Strain out the lime peel and rosemary and mix with the chilled sparkling water in a sealed jar or bottle. Taste and add more water if you want a lighter flavor. Serve over ice with a small sprig of rosemary muddled into the drink.

Proberry Spritzer with Mint
[Makes about 1 liter pitcher]

  • 1 liter sparkling water, chilled
  • ¼ cup Proberry Syrup, chilled
  • 1 lime, juiced
  • ⅓ cup mixed berries - strawberries, blueberries & blackberries, washed
  • ¼ cup of mint leaves, bruised

Whisk the soda water and Proberry syrup with the lime. Stir in the berries and muddled mint leaves and serve immediately.

Green Tea "Mojito"
[Makes one drink]

  • 1 tsp. Mr. Itaru's Green Tea
  • 8 oz. hot water
  • 6 mint leaves
  • 5 tsp. lime juice
  • 1 tsp. agave syrup
  • 2 lime wedges
  • Sparkling water
  • Ice cubes

Prepare green tea with hot water and let tea come to room temperature. In a tall Collins-type glass, muddle the mint, lime juice, and agave syrup. Add ice and pour in green tea until it fills about ¾ of the glass. Squeeze the lime wedges into the drink and top with sparkling water. Add additional ice if needed. Stir gently and garnish with a mint sprig.

Find more delicious, simple to prepare recipes in the http://www.aboessentials.com/servlet/the-Books/Categories (they make a great gift at the budget-friendly price of only $10.80 each).

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