A Practical System for Good Health

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Eliyahu Sasson compiled the book “A Practical System for Good Health” to provide practical strategies for improving health and general knowledge to enable people to make informed decisions. It contains basic information based on health reports. The subject matter is  divide into  two categories Mental and Physical aspects of health. Both complement each other in improving a person’s well-being. Some of these ideas may seem deceptively simple, but in reality are profound. A person can obtain great mental and physical benefits with a small investment of time and effort. The key is to be determined, candid and consistent. There are many situations illustrated. The writer is not a doctor – he is sincere seeker of truth and expended much energy in his research. As a student of Rav Avigdor Miller Tz’l he endeavors to make his efforts serve as a kindness to help others.

Practical strategies for health improvement

 

Q. Tell me how you came to write your book “a practical System for Good health”?

 

A. I am a layman that observed the health scene for over thirty years. The book is a compilation of information that originated either in health studies, or Dr. Joseph Mercola’s health reports and my personal experience; I wrote it to benefit our public. I learned over the years that unless you take control and begin to program your mind, the world will program it for you.

 

I will begin by presenting the views of Rav Avigdor Miller ZT’L on this subject. Rav Miller was at least forty years ahead of his time.

 

He taught us that it is everyone’s obligation to guard his health according to the understanding of his generation. Once our generation is aware of the dangers of smoking, germs, being overweight, we cannot depend on heavenly protection the way previous generations did.

 

He taught further, just like you have to do kindness to your fellowman, Hakadosh-Baruch-Hu wants you to take care of yourself even more than your fellowman; behavior of kindness to ones body is one of the perfections of this world. As a person has free will in performing mitzvoth; he has the same free will in taking care of his health; that means proper sleeping, nutrition and exercise.

 

In tape number 29 of his Pirkei Avot series, on the Mishna “Derech eretz kadma latora” he explained that Derech Eretz does not just mean good behavior. Our attitude towards Ha-Shem and taking care of our health are also included in this subject. People who do not sleep on time or are careless with their health are lacking in Derech Eretz.

 

Q. I know you have divided the components of good health into seven divisions, could you discuss that?

 

A. The basic components of good health are:

  1. Methods of being happy
  2. How to sleep
  3. How to exercise such as high intensity exercise, how often to do it and its effect.
  4. Understanding food – sugar, simple and refined carbohydrates vs. complex carbohydrates
  5. How to eat  - how to chew, how much to eat, how often and what it does
  6. Critical supplements – not all supplements are good or necessary. It is critical to know what supplements are important and why
  7. Avoiding toxic substances – it is not just what we eat and drink, it could be more than that

Q. Can you briefly elucidate the methods of being happy?

A. A person may not realize and may deny that he is under anxiety, stress, tension, frustration and animosity; these will often cause a variety of real and serious health problems.

Stress is considered as much of a risk factor / as smoking, being overweight, or lack of exercise.

Viewing everything that happens around us with a positive attitude is as important as nutrition. Developing self-esteem and self-confidence is not ga’ava.

Rav Miller shares this important formula for personal happiness.:

David Hamelech spoke to himself in solitude; self talk is powerful, it is a system of training oneself.

Self encouragement is powerful, when a person chooses to be happy from his heart and seeks simcha, he will become optimistic and see the good in things. By looking at the world with a positive eye, a person will have peace of mind and physical wellbeing.

Q. Could you explain the sleep cycle?

 

A. Your body does most of its repairs during sleep, especially between the hours of11pm to 1am. While you sleep, your brain works: Physiological, Neurological and Biochemical sleep cycles.

Q. Do you mean exactly 11 pm – 1 am or just first 2 hours of sleep?

A. Sleeping early is very important. Here is a key point! Studies have shown that the hours of sleep beforemidnight are far more effective at restoring your energy and eliminate toxins.

We go through five stages in a sleep cycle. Then we repeat it two or more times a night. Quality of sleep is the number of completed sleep cycles. You have to wake up at the end of a sleep cycle not in the middle. In each sleep cycle the brain connections are reorganized. New networks are created and old ones discarded. Reorganization is completed at the end of the cycle. If you wake up in the middle of a cycle, the brain is prevented from finishing the processes and you will feel tired.

Q. So what about alarm clocks?

A. Try not to use alarm clocks. You can train you brain to wake up on time everyday without alarms by being consistent at sleeping and waking up at the same time; Your brain programs itself accordingly. As a result you will be more rested and organized. When you sleep and wake up at the same time, seven days a week, it will provide the consistency your brain needs in order to optimize the sleep processes. If you must use an alarm clock, perhaps waking up to soft music is better.

Q. What about a nightlight?

 A. Sleep in total darkness! It will help keep your body’s internal clock running smoothly. If there is even the tiniest bit of light in your room it can disrupt your circadian rhythm and your pineal gland’s production of the hormones melatonin and serotonin. Exposure to darkness will make you feel sleepy; exposure to light will wake you up. Light disrupts restful sleep – darkness helps you sleep better. So it is important to install room darkeners on the windows or wear an eye mask..

Q. Rambam states that if you do not exercise you will always feel tired even when you consume healthy food. Could you describe the 20 minute exercise program called peak 8?

A. This is the Latest Advancement in very efficient exercising. There are different ways to this intensive exercise, I will describe the one that Dr. Mercola follows, and he calls it Peak 8.

We will take a stationary bicycle for example. Warm up for three minutes then increase the intensity to as high as you can for 30 seconds. If you can pedal for 45 seconds, you are not working out hard enough. After 30 second workout you pedal at comfortable relaxed pace for 90 seconds, this is one cycle. Repeat this cycle 7 more times. If you are doing it correctly, you will be sweating profusely and it will likely be one of the best workouts of your life. The best way to perform this exercise would be on a treadmill, an elliptical trainer or a recumbant bike, but you can apply it to any exercise.

The beauty of this approach is that it only requires 20 minutes of your time. If you do it properly, it will improve your health far more than hours of regular cardio. You should not perform Peak 8 exercises more than two or three times a week giving two or three days in between for recovery. The other days, you can perform moderate exercises, or stretching and weight lifting.

For the next two hours, you will radically increase your level of Human Growth Hormone (HGH) as long as you avoid sugar for these two hours..

Q. Can you comment on diet foods and drinks, how about  commercial diet plans?

A. Diet food and drinks contain chemicals and artificial sweeteners that are detrimental to the brain and the body. According to studies, diet food causes you to gain weight. Artificial sweeteners will have an opposite effect for people who need to lose weight, in addition to other issues.

The biggest problem with diets, people on restrictive diets get tired of feeling hungry and deprived. They go off their diets, put the weight back on, primarily as increased body fat. Then they feel bad about themselves for not having enough will power, discipline, or motivation. When you eat correctly your body will not crave the wrong foods, you will successfully keep your weight down and stay satisfied.

Q. Can you explain the effects of sweeteners?

A. It has been known for many decades that sugar from sweeteners and refined carbohydrates depresses the immune system. It was only in the 70s that they found out that vitamin C was needed by white blood cells so that they could phagocytize bacteria and viruses. White blood cells require a fifty times higher concentration, at least inside the cell as outside, so they have to accumulate vitamin C. Vitamin C and glucose have similar chemical structure. When sugar levels go up, they compete for one another upon entering the cells. The thing that mediates the entry of vitamin C into the cells is the same thing that mediates the entry of glucose into the cells. If there is more glucose around than vitamin C, then glucose will be allowed into the cells.

You can train yourself not to use any sweeteners. Reduce the quantity used a little. Wait a few weeks until you get used to it, then cut again a little more. You will be pleasantly surprised at the results after three months. Once that is accomplished, you will enjoy the natural taste of the food much more. Please note that using sweeteners stimulate the need for more. If you want to sweeten your drinks or food, use Stevia and/or Xylitol, but make sure you use the pure products

Q. what are the effects of Simple and refined carbohydrates?

A. All sugars, white flour, high fructose corn syrup, all snack junk foods, potatoes and other starchy foods are quickly absorbed into the bloodstream. They cause a quick surge of blood sugar. Then insulin is needed to manage the high levels of glucose. Some sources claim that insulin controls directly or indirectly all other hormones. When people continually eat this way, they affect their entire body, including their brain. The blood sugar is then stored in muscle and if it is not used it turns into fat. In, addition, the white flour is deficient in minerals and vitamins because its wheat germ is removed. Studies have linked low-fiber diets to an increased risk of type 2 diabetes.

Eating too much sugar and refined grains is the primary cause of high triglycerides, which is fat in the blood. Triglycerides are easily decreased by exercising and avoiding too much grains and sugars in your diet.

Q. What are the optimum cholesterol values?

A. Dr. Mercola says, it is important to note what lab values are associated with risk for heart disease. The two most important values are the  ratios of the HDL to total Cholesterol and Triglyceride to total Cholesterol. Generally the HDL ratio should be above 25 and preferably in the 30s. If it is in the 40s, that nearly guarantees immunity from heart disease. Whereas, if it is below 15 and certainly below 10, a heart attack is inevitable. The triglyceride ratio should be below 2.0

To calculate the ratio simply divide your HDL by your TOTAL cholesterol and multiply by 100 and same for Triglyceride.

Q. Can you comments on complex carbohydrates?

A. Whole grains, such as whole wheat, whole oats and many others, have ingredients that keep you nourished and well. The fiber slows down the digestion, so your system has a chance to extract the nutrition without overloads. As a result, the internal body systems will function properly for more years. It controls the cholesterol and regulates the bowels by speeding waste. In addition, the quantity of sugars consumed would be controlled and satisfying. Many of the Whole grain breads contain High Fructose Corn Syrup (HFCS) or sugar; try to get the ones that have no sugar or honey at all.

Fiber helps reduce certain risk factors for heart disease. Studies have linked high-fiber diets to a reduced risk of insulin resistance which is pre-diabetes. Fiber may help more than your digestive system. Researchers analyzed the diets of over 11,000 men and women ages 44-66 and found that people who consumed 26.7g per day or more of fiber from fruits and whole grains performed better on lung function tests and were less likely to develop chronic obstructive pulmonary disease (COPD) than participants who ate 9.5g per day or less.

Rabbi Miller said the following “Do not be too wise against the plan of Ha-Shem. What was created together is supposed to stay together.

Rambam wrote a number of warnings in Halachot Deot, fourth perek, tenth paragraph; the following is related to our subject (free translation):

“Flour, that was sifted to the extent that no bran is left, is bad and a person should minimize its consumption.”

Food in its natural state, before processing, is made up of many components that control each other, making the food nutritious and healthy. When producers over-process and over-refine food or extract one component and use it by itself, it loses this benefit. Try to minimize the consumption of processed foods.

Q. Can describe the optimum way of nutrition?

A.Your Hunger is Your Guide to Your Optimal Fuel. Frequent hunger may be a major clue that you are not eating correctly. The beauty of eating according to your nutritional type, which is based on your personal biochemistry, is that your food cravings will dissipate. Thereby, reducing the sizes of your portions will be that much easier.

Typically, finding your optimal diet involves shifting the ratio of proteins, fats, and carbohydrates, once you have determined what types of food your body is designed to eat. Optimal health may actually have less to do with the type of food you are eating, but with the relative percentage of each food, you consume.

If you eat right for your nutritional type, your meal should leave you with increased energy, noticeable improvements in mental capacity and emotional well-being and feeling satisfied for several hours.

However, if you feel worse in some way an hour or so after eating, such as:

  • You still feel hungry even though you are physically full.
  • You develop a sweet craving.
  • Your energy level drops.
  • You feel hyper, nervous, angry or irritable.
  • You feel depressed.

Then you are likely eating the wrong combination of protein, fat and carbohydrates for your nutritional type.

No one diet is right for everyone. You have an individual nutritional type that dictates which foods are healthy for you. William Wolcott developed “Metabolic Typing Diet”. Then Dr. Mercola developed a similar methodology  and called it “Nutritional Typing”.

Q. What are the foods that a person should concentrate on?

A. A good portion of your meals should be deep and bright color vegetables, greens, legumes, wild rice and quinoa (botanically, they grass not grain; they are more nutritious than brown rice). Nuts, sunflower seeds, unshelled sesame seeds, pumpkin seeds. Nuts and seeds should be either raw or prepared at home below 200 degrees. Be aware that Potatoes, carrots and beets fall in the category of simple carbohydrates, but when you eat them at the end of a meat or poultry meal, their digestion slows down and you will benefit from their nutrition.

Fat: Extra Virgin Olive oil is excellent, Coconut oil, nuts and avocados.

Protein from plants: beans, vegetables, nuts, seeds, chickpeas, lentils and many others.

Protein from animal sources: fish, chicken, meat and whole eggs. Eggs are full of nutrients and important fat. If you eat fish, consume the wild caught salmon, avoid the farm one.

Be very careful when it comes to cereals, the cardboard box may have almost as much nutrition as its contents. Natural foods have limited shelf life, and lose many of their delicate nutrients when heated, milled or shot out of cannons. after the cereal goes through all the required processing, the finished product is anything but healthy.

Pure water should be most of what you drink. Minimize juices especially commercial orange juice, unless you squeeze it at home. Eliminate all soft drinks. Dr. Mercola recommends not drinking liquids two hours before sleeping, because it may cause you to wake up at night to go to the bathroom.

Eliminate all trans fat and hydrogenated oils, but not other fats including saturated ones. Trans fat is found in potato chips, ready popcorn, pretzels, donuts, pastries, crackers, cookies, some cereals. and many processed and store bought fried food.

Avoid Soy foods and Canola oil. “Soy foods are loaded with hormone-like substances. Very little is known about how plant estrogens act on the human body. Asian cultures show benefit from consuming soy products. The central issue that is missed though, is that most of the soy Asians consumed is fermented.

The onetime health food champion is an excellent source of protein, but it hasn’t lived up to its earlier billing. Soy has emerged from the thousands of studies a bit humbled. The claim that it’s especially good for the heart and lowering LDL cholesterol now looks like it was overblown. As brain food, it’s just another “well, may-be” among others, and some recent studies have cast doubt on whether it’s good for the bone.

Canola oil is not better than soy and it is best to avoid it. In addition, during the deodorizing process, the omega-3 acids of Canola oil are transformed into Trans fat.

Q. What is the best way to eat to achieve optimum health?

 

A Rabbi Miller explained that scientists observed that people in England lived longer during World War II, because they had very little to eat due to the war blockades. Research indicates that longevity of life has to do with eating much less; the body does not need so much food. Our physician said that this happened inArgentina.

The latest studies discovered that rats, monkeys and other creatures would live up to 50% longer when fed only 2/3 of the calories they need; they call it the starvation diet. Long-term under-nutrition slows down the aging process.

Rambam holds that you should eat one quarter less than what you normally eat. Keep in mind that American portions are huge; you may have to serve even less depending on your situation. Get up slightly hungry from the table. After a few minutes, the brain will catch up with the stomach and you will be satisfied but not bloated. After a short time of applying this system your body will adjust to the new way and you will not be that hungry even though you eat less, especially when you eat the correct food for your biochemistry.

The Ben-Ish-Hai wrote about how to eat with serenity and dignity. He states that you should use a small spoon, take a small bite, and chew slowly. Eat with happiness, calmness and tranquility sitting.

Do not eat on the run and put down the spoon from your hands while chewing as Rabbi Miller did. For the few minutes it takes to eat the meal, concentrate on what you are doing. Preparing the next bite, conversing, opening mail etc. is a recipe for over consumption and swallowing the food improperly chewed. Do not swallow the food until it is liquified in your mouth; this will (1) automatically control how much you eat, (2) it will enable the saliva to start the digestion process and (3) the stomach will work less. Rambam states that you should eat while sitting. Chewing the food slowly is a key to success in the methodology of proper eating. Researchers found two hormones that induce feelings of being full; they work more efficiently when you eat slowly instead of shoving the food into your mouth. Perhaps keeping a reminder near you can help.

Always use your hunger as a guide, rather than deciding how much to eat based on what is on your plate. Your hunger may in fact be a major clue that you’re eating not only the wrong types of food, but that you’re likely consuming them in lopsided ratios for your individual biochemistry.

Q. Please tell us about the Critical supplements a person should take

There are 3

1. Vitamin D3 supplements + Sulfur, 2. probiotics, 3. Omega3

The latest paper published in Trends in Endocrinology and Metabolism describes how scientists are now beginning to realize vitamin D is involved in maintaining the health of your brain as well, as they’ve recently discovered vitamin D receptors in the brain, spinal cord, and central nervous system.

There’s even evidence indicating vitamin D improves your brain’s detoxification process.

Vitamin D helps remove mercury from your body safely by radically increasing the amount of intracellular glutathione.

Vitamin D levels: 25 Hydroxy D

Deficient

Optimal

Treat Cancer and Heart Decease

Excess

<50
ng/ml

50-70
ng/ml

70-100
ng/ml

>100
ng/ml

How Much Vitamin D do You Need?

Your doctor can measure your serum 25-hydroxyvitamin D (25(OH)D) to determine your vitamin D status. Your vitamin D level should NEVER be below 32 ng/ml (nanograms per milliliter), and anything below 20 ng/ml is considered a serious deficiency state, which will increase your risk of breast and prostate cancers and autoimmune diseases like multiple sclerosis and rheumatoid arthritis.

In theUnited States, late winter 25-hydroxyvitamin D levels generally range from 15 to 18 ng/ml, so this vitamin deficiency affects a very large portion of theU.S.population.

Check your vitamin D levels regularly as overdosing on oral vitamin D supplements is possible.

The most important thing to keep in mind if you opt for oral supplementation is that you only want to supplement with natural vitamin D3, which is the type of vitamin D found in foods like eggs, organ meats, animal fat, cod liver oil, and fish. Ideal maintenance value for D3 supplements is to take between 2000 to 4000 IU daily.

 

Vitamin D has been found to;

  • Strengthen bones.
  • Reduce tumor growth.
  • Lower your risk of cancer.
  • Reduce your risk of multiple sclerosis.
  • Lower your risk of diabetes.
  • Reduce incidents of infections and inflammation.
  • Lower your risk of 16 types of cancer.
  • Impact on normalizing depression and neurological disorders.
  • Reduce incidents of cold and flu.
  • Help improve osteoporosis.
  • Lower your risk of tuberculosis.
  • Deficiencies in vitamin D may contribute to Parkinson disease, known to increase the risk of arterial stiffness, a major risk factor for stroke, lower lung function and increase the risk of chronic obstructive pulmonary disease (COPD).
  • Lower levels of vitamin D may worsen asthma and increase the risk of developing allergies.2
  • Both vitamin D and curcumin, the pigment that gives spicy turmeric its yellow-orange color, have been shown to help fight Alzheimer’s disease independently, and it appears they may provide even more powerful punch when applied together.
  • Women with the highest intakes of vitamin D were significantly less likely to suffer from depressive symptoms
  • Vitamin D may affect the function of dopamine and nrepinephrine, neurotransmitters that are likely involved in depression
  • Vitamin D modulates inflammation in your body, which is also linked to depression
  • Other support for systems and functions in the body…

Heart health

Cell formation and cell longevity

Skin health

Pancreatic health

Aging process

Sleep patterns

Eye health

Vascular system health

Respiratory health

 

It is important to have Sulfur together with Vitamin D. Some of our foods are not very rich in sulfur; it depends on what soil they were grown. You can get sulfur from the following list:

  • Fish, organic meat, poultry and eggs
  • Coconut oil and olive oil
  • Garlic, onion, brussel sprouts, asparagus, kale, wheat germ
  • Sulfur capsules

 

In addition, Dr. Seneff recommends soaking your body in magnesium sulfate (Epsom salt) baths to compensate and counteract sulfur deficiency. She uses about a cup in a tub of water twice a week. It is particularly useful if you have joint problems or arthritis.

Probiotic supplements

Use the refrigerated probiotic capsules; the bacteria in the other ones may not survive.

  • Aid you in digesting food, particularly hard-to-digest foods and foods to which some individuals are more sensitive
  • Enhance the synthesis of B vitamins and improve calcium absorption
  • Help you keep a healthy balance of intestinal microflora
  • Support your overall immune function
  • Helps promote your digestive health
  • Aids in supporting your immune system function
  • Significant improvement in abdominal health, bloating and occasional elimination irregularities
  • Free your body of accumulated toxins and other waste material that have been building up like a septic tank.
  • Known to provide an energy boost and may help you keep your waistline slim and trim
  • In a 2008 study, researchers discovered that people who took probiotics throughout allergy season had lower levels of an antibody that triggered allergy symptoms. Other researchers found evidence that giving probiotics to newborns and mothers-to-be may help prevent childhood allergies.
  • Support your production of B vitamins and vitamin K
  • Promote mineral absorption
  • Support carbohydrate digestion via probiotic enzymes
  • Aid your metabolism and the breakdown of toxins
  • Maintain appropriate bowel transit time
  • Produce lactic acid to support a healthy colon pH balance
  • If you come down with acute infectious diarrhea, large therapeutic doses are required — typically an entire bottle over a day’s time or about one-eighth of a bottle every hour until the problem is resolved). Most often, the symptoms will subside within four hours.
  • gluten intolerance is a frequent feature of autism, and many autistic children will improve when following a strict gluten-free diet. Many autistic children also tend to improve when given probiotics, either in the form of fermented foods or probiotic supplements.

Omega-3 supplements

 

Omega-3 fat from fish is a strong factor in helping people live longer, and many experts believe that it is likely the predominant reason why the Japanese are the longest lived race on the planet.

There are indications from studies that omega-3 will

  • Promote good mood.
  • Help ease depression.
  • Better digestion.
  • Better skin.
  • Stabilize heart rhythm.
  • Relieve inflammation.
  • Slow the development of atheroscletosis (plaque buildup that narrows arteries).
  • Help protect against age-related mental decline.
  • Help protect and promote healthy retinal function.
  • Help stave off age-related macular degeneration (AMD), the leading cause of vision loss.

The omega-3 fat page on GreenMedInfo.com, lists scientific studies demonstrating the benefits of omega-3s for more than 250 different diseases, which is powerful confirmation of their broad-reaching scope. One reason omega-3s are so good for you is their anti-inflammatory properties, especially the omega-3s from animal sources—EPA and DHA—found primarily in Salmon fish. These animal-based omega-3 fats act to prevent heart disease in a number of different ways.

Q. Please tell us what are some of the toxic substances and how to avoid them

A. Disease in a Can

Out of over 100 soft drinks and other beverages analyzed by the government, five contained levels of benzene — a cancer-causing chemical linked to leukemia — that exceed federal standards set for benzene in drinking water, according to the Food and Drug Administration (FDA).

Benzene is able to form in beverages that contain vitamin C (ascorbic acid) and the preservatives sodium benzoate or potassium benzoate. Exposure to heat and light can trigger the formation.

High fructose consumption may be directly toxic to the liver,

Soda, in general, is an acidic drink. Like other acidic foods and beverages it can be harmful to the lining of the stomach leading to severe digestive problems.

Phosphoric acid, used in many soft drinks has been linked to lower bone density. caffeine is also suspected as possible contributors to low bone density. Phosphoric acid dissolves the calcium out of the enamel leaving a softened matrix for bacteria to enter the teeth and cause wholesale destruction. the phosphoric acid, or the ability of cola to pull calcium from bones — seems to increase the risk of kidney stones, renal failure and other conditions affecting the kidneys.

Monosodium Glutamate (MSG). A flavor enhancer. It is a chemical and not a spice or a flavor; it works by over-firing cells in the brain. These cells dye after an hour;

Eliminating MSG from your diet is a wise choice for everyone. If the label lists natural flavors without listing which ones, spices without listing which ones, most probably MSG is hidden there.

MSG can be literally hidden in food labels. Names that may contain MSG often are: broth, casein, hydrolyzed, autolyzed, yeast extract, yeast food, yeast nutrient. malted barley, rice syrup, corn starch, powdered milk, seasonings, vegetable gum, Sodium rate due to the damaged skin.

Besides avoids toxins like MSG, artificial sweetened sodas, another way to protect yourself from toxins is –

In the following or similar situations, ensure that you wash your hands with mild soap, work up a good lather, make sure you cover all surfaces all the way up to your wrists, for at least 20 seconds. Then rinse thoroughly under running water:

  • Coming home from outside.
  • Shaking hands with someone who may be sick.
    • Handling doorknobs outside of your home, handling money, handling shopping carts or shopping baskets in stores.
    • In any situation where you suspect you may be picking up germs.

In the meantime, do not touch your eyes, ears, nose or mouth to reduce your chances of becoming sickened by germs.

Please note that soap and water will work better than the waterless, alcohol-based hand wipes and rubs. It is also important to avoid becoming obsessive about washing your hands too frequently.

Summary

A. The basic components of good health are:

  1. Methods of being happy
  2. How to sleep
  3. How to exercise such as high intensity exercise, how often to do it and its effect.
  4. Understanding food – sugar, simple and refined carbohydrates such as All sugars, white flour, high fructose corn syrup, all snack junk foods, potatoes vs. complex carbohydrates such as whole grains, brown rice, some vegetables, Quinoa, wild rice
  5. How to eat  - how to chew, how much to eat, how often and what it does
  6. Critical supplements – not all supplements are good or necessary. It is critical to know what supplements are important and why
  7. Avoiding toxic substances – it is not just what we eat and drink, it could be more than that

When you eat the right foods in the right amounts, you will be satisfied longer and you will not look for junk snacks or juices.


Guest Speaker:

Eliayhu Sasson

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