Welcome to
wingsTutor.com

Reading, Writing, and Arithmetic!

wingsHealth
Overcome Sickness and SOAR!
   
Malachi 4:2
But for you who fear my name, the sun of righteousness shall rise with healing in its wings.

Think of this page as a short course in getting healthy. (Notice I didn't say, 'getting healthy fast'. It could take some time.) There's a lot of information here, and I'm updating continually. The dates in parentheses (October 3, 2017), etc., refer to the latest update. May the sun rise on you with healing in its wings!

​​(September 13, 2017) Let me tell you a little bit about my health history. I'm part of the baby boomer generation—and we are all aging. That is, those of us who have survived to this point. I come from a line of long-lived women; my great-grandmother lived to be 92, my grandmother 96, and my mother is 88, has had two open-heart surgeries and still lives on her own. I could conceivably live another 30 years.







​​

I have lost my father and both of my older brothers, and my older sister says she has a fatal ailment. I have always been overweight, at least since I was about eight years old; I remember my mom buying me 'chubby' size clothing, and in the fourth grade a little boy told me I had fat legs. (Seriously, I had no idea!) My younger brother is still working hard, having overcome many of his mid-life medical issues. He just turned 60 this year. My younger sister has enough health issues to stuff a ballot box, but she keeps soldiering on. My husband is overweight, but he does hard farm labor and has a strong desire to continue. My mother has a nice apartment in a lovely retirement community, although she is tired so much of the time, and we are not sure how much longer she can live on her own. Several of my friends have survived various forms of cancer, myself included, and several have gone on before us. 'Time marches on,' as the old song goes. Which one of us does NOT want 'the sun of righteousness [to] rise with healing in its wings'? But are we to sit back quietly and rust out and disintegrate, or are we to vibrantly and fully live all the years that are left to us? I vote for the latter, but here's a funny song about it:

I believe, now at least, that our bodies are designed to heal themselves to a large degree. I knew a little about nutrition (I've been learning since gradeschool): I knew we needed protein, carbohydrates, fats, vitamins, minerals; I knew I didn't always eat healthy, so I took vitamin and herbal supplements. (Please let me state that I was not always obese, but it is fair to say that for most of my life I have been overweight. As a child I was quite active, even though I was chubby.) But I kept drinking Mt. Dew and Pepsi and Coke; I kept eating candy bars and potato chips and sugared and salted nuts. I ate margarine and foods fried in cottonseed and corn and peanut and canola oil, and fried, creamed, casseroled and cheesed vegetables, and most of my fruit came from a can or was in pastry. I ate too much and exercised too little, because I was living a very stressful lifestyle. Did I "know better"? Yes, I believe I did. And I changed some things, like how I prepared my food and how many 'snacks' I didn't have and I started drinking more plain water. ​

Still, at age 45, I was in terrible shape and had no choice but to go on disability. All the cartilage in my knees was gone, due to multiple childhood injuries, and I was walking around bone-on-bone. Ouch. Every step was painful; I couldn't sit, stand, walk or lie down without pain, and I would wake in the middle of the night screaming in pain. I was stressed and depressed; I just didn't have the time or energy to dig myself out of the pit.I was in survival mode, and, feeling betrayed by my body, I turned my life over to 'the doctors'. 







































​​







Big. Mistake.

Please don't misunderstand, I am not against doctors. There are definitely times when we desperately need them to be there for us! But be cautious about just accepting anything your doctor says as 'gospel truth'. Do your own research and become your own best advocate; you know yourself and how you feel much better than a doctor ever will. This is especially true in regard to prescription medications. I learned the hard way: you take something for pain, then you need something for the acid reflux caused by that medicine, then you need something for high blood pressure and bad cholestrol and water retention caused by those medicines. That doesn't count allergy and asthma meds. And don't think for a moment that you will ever get off any of it! Unless it's an antibiotic or narcotic, your medical professionals will want you to continue to take those for the rest of your life. If anyone talked to me about my diet, it was on the order of: 'you need to lose weight; we have some medication for that,' or, 'try to eat less,' or 'can't you do any exercise?' Not one doctor ever said to me, 'Stop drinking Mt. Dew!' or even 'Cut down on your sugar intake'. I can't think of one that even asked me what I typically ate in a day (I'm not sure I could have told them). Have you studied those food pyramids? Disastrous. I heard that they have changed those again, hopefully for the better.


Now here's a real kicker: slender, beautiful people can be just as unhealthy as any of us. They can have just as many diseases and just as much pain! Of course we need to eat right and lose weight if we can, but being slim is not a guarantee of health, and that should not be our only goal. My doctors wanted to blame everything on my weight; the unspoken suggestion was that if I would just lose weight I'd be fine. But the truth is, none of my medical issues was created by being overweight. And I am much healthier now, even though I am the same weight! Being fat did not help, but it definitely was not the cause of my particular health problems. I do know that I gained quite  bit of weight from the many medications I was taking—how did that help?

Doctors do not have the time to follow us around and develop a workable health plan just for us! They are trained to manage disease; they are not taught to heal. They are not taught nutrition, nor how the right nutrition helps the body heal itself. That's correct: the right nutrition will help your body heal itself. Some areas of medicine have become corrupted to the point that if you were to get better it would have a negative effect on the "health" of the medical community. (I'm thinking especially of the diabetes and cancer conglomerates. I'll probably talk more about that later.) It is not our job to keep the doctor's office in business! 


The point is, I have learned that I do not have to be a VICTIM of any disease or disease process in my body. I do not have to give in and give up: "But I have cancer...I have MLS...I have ADHD...I have food allergies...I have heart disease...I have Crone's disease." It's not easy to fight back, but it is possible. (I'm not talking about congenital or physical abnormalities, or broken bones. And I am NOT advocating for the avoidance of all doctors! Go to the doctor, listen to the doctor, learn what he knows—and then study it out for yourself before making major decisions.) If we want to truly heal we MUST stop relying on the doctors and health insurers and take responsibility for our own well-being. We must learn to listen to our own bodies (since your body is different from my body), learn and understand what it needs, and then take care of our individual needs. I wish I had followed up on that conviction in my 20s, or even my 30s.

YOU don't have to be a victim, either. We are not hostages to our own bodies, or to "the system", but we need to be smart and educate ourselves and make necesssary changes. You can help your body heal. 


A
R
E


W
E


M
E
R
E
L
Y


M
A
C
H
I
N
E
S
?
Most of us learned about our bodies in gradeschool: the circulatory system, the digestive system, the skeletal system, the nervous system, etc. What we most likely didn’t learn, however, is the interconnectedness of all these systems into one whole. Our bodies are not merely machines. For instance, if you think of a car, it has an engine, transmission, exhaust, heater, radiator, tires, etc. If the battery goes dead, you simply replace the battery—none of the other systems are affected. If your transmission fails, you don’t also need tires, and if your exhaust pipe is rusted, you don’t also have to replace the heater. Although all the ‘pieces’ of a car are necessary to make it run smoothly and comfortably, they are not interconnected. You can fix one thing and your car will be good as new again. But is this true with our bodies?

Our bodies have an innate interconnectedness: what affects one part, one system, does affect the other systems. Of course, I think we understand that what we eat (and don’t eat) affects everything. But perhaps we don’t understand that fully. Eating protein is good health: that means it nourishes and builds every part of our body, from the smallest cell to the largest muscles and organs. The same for other nutrients, every part of our body needs every nutrient. This isn’t something we need to concentrate on or even be conscious of, it’s just the way it works. The oil you may add to your engine has no effect on the tires, because they are not interconnected. But the hamburger we eat affects our eyes, heart, muscles, digestion, joints—every part of our body.

The food we eat can, and should, contain all the nutrients we need for a healthy body. If we aren’t getting enough of the right nutrition, or if we are getting too many things that are harmful, something will “break down”. Our bodies will suffer, although not everything all at once: it might start with heartburn, constipation, headaches, skin rashes—something that seems minor. Or it might be a major wake-up call: a diagnosis of cancer, or a heart attack. And perhaps that one thing can be fixed. But there are many reasons something went wrong, and fixing just one part does not solve the problem, because of the way everything is connected. We have been conditioned (by our doctors and our government) to believe that we can fix that one broken part and then keep running as usual. But we are not cars, or machines of any sort. What I have been studying lately is that our main “health center” is the gut, and most disease proceeds from there. So once you get the ‘broken’ part fixed, go back and find out what you can do to make your gut healthy, and you will avoid many more ‘breakdowns’. There is an underlying cause for our bodies having complications, and removing or fixing one symptom does not actually heal—it just removes that symptom. We need to ‘dig down’ and uncover the root cause of our state of un-health. I hope you can get some ideas from this page.

Easy, Cheap and Practical Steps: Time To Get Healthy (No Sales!)

​​THE BASICS: where do you start if you want to get healthy, especially after years of being on all those medications? (September 27, 2017)

I was finally able to find a wonderful doctor willing to replace my knees, which resolved the pain issues for me (fortunately I still had good insurance). Then I started with small steps. Five years later I am still not taking any medication for any condition I previously had, with my doctor's (grudging) approval. I have lost a little weight, but not nearly as much as I want to, so I'm still working on that. But my first goal, to get off or greatly reduce my meds, is accomplished and checked off the list. I don't have regular sinus and ear infections any more, but I still get one occasionally (I'd guess once a year), and I do take antibiotics when I must. When I get a cold I have one or two bad days, usually only one bad night, and then I can carry on without any over-the-counter or prescription help, because I have learned to manage my health without meds. It's all about how small steps can make a big change over time.




















My first step: I take one tablespoon of apple cider vinegar ('ACV', organic, with the mother) once a day with about 1/2 to 1 cup of warm water. (1) I take mine first thing in the morning, about an hour before breakfast, so all those good microorganisms and nutrients get into my gut and start making a difference. In the past few months I've added a tablespoon each of lemon juice and real maple syrup, and that seems to give me a little extra energy. So my first lesson has really been about gut health. If your gut is unhealthy, you will be sick. And no, the acid in the ACV will NOT make your acid reflux worse! It helped heal mine. That's because it's the right kind of acid, that will balance the pH of your blood and protect you from all kinds of nasty organisms. (Some people put their acv in a 20-oz bottle of water. If that's what works for you, then do that, but perhaps another fermented food would work better for you; one you don't have to dilute to that degree.) The taste is truly atrocious, so if you want to add a little bit of raw honey or real maple syrup do that. I found that there was no after-taste! That helped me gulp it down more easily. But you should find a way to take it everyday. Keep trying until you find something that works. 


Just don't try to take your ACV with your medications! That's the tricky part: 
fitting in the good stuff around the 'medicine' until you don't need the medicine any more.
There WILL be problems if you try to take ACV with any of your prescription meds. 



That's not all, but that's where I started. 

There are other fermented foods besides apple cider vinegar that will be just as beneficial, but take them every day. I truly believe first thing in the morning is key, following your all-night fast when your gut is fairly empty and primed to be influenced by the prebiotics and probiotics in the fermented foods. And don't follow it with a whole glass of water, unless you absolutely must: that only dilutes the beneficial effect. Drink the water an hour later, if necessary. Other options include sauerkraut, kombucha, kefir, miso, natto, tempeh, kimchi, and pickles (homemade, though, not store-bought), to name a few of the best. (2) Besides the other benefits mentioned, fermented foods are antiviral, antibacterial, and probiotic, which means that taken regularly they can keep you from getting a viral or bacterial infection, keep your colon moving smoothly, and help heal your gut. Coffee is also a fermented food, as is chocolate—the only problem being the amount of sugar and other things we add to them, which tends to negate the beneficial effects. (3) If you can drink 1 or 2 cups of coffee with a little bit of cream and/or sugar, that's great! But if you need gallons of coffee with tons of sugar and cream, then re-think taking it as your only fermented food. Same with chocolate: it should be the highest percentage of dark chocolate you can find with as little sugar as you can possibly bear.

Gut health requires good prebiotics and/or probiotics, and fermented foods have an excellent suppy of those. If you take a separate probiotic supplement, it should have at least 50 billion live microorganisms to do you any good. I have yet to find anything close to this over-the-counter (although I confess I no longer look), and when I need it I get mine online. Be cautious about trying to get it from your yogurt: any yogurt, unless you make it yourself in your own home with all natural ingredients using sheep or goat milk. Good-tasting full-fat yogurt without sugar substitutes or too much sweetener is fine to eat, but not as a source of pre-  or probiotics. Remember we want to heal your gut and protect you from disease, as well as  help you get off your medications—which is the goal, right?

















Detoxify: (October 30, 2017) If you have been exposed to heavy metals (arsenic and mercury are two possibilities) over a long period of time (several months), or if you have been on medication for a long period of time (several months to several years), or if your diet has been very poor over a long period of time (years and years), (among other reasons) you should 'detox'. Don't panic: first of all, it is fairly simple; it is fairly painless; and it doesn't have to be expensive or complicated. You will need to determine your own requirements, based on your own personal history, but in general, it is easy to detox using activated charcoal tablets. (4) Take one or two tablets a day with 8 ounces of water (1 cup), either one hour before a meal or medications, or two hours after a meal or meds. Start by doing this once a day for 3-5 days; you may see improvements in your skin, hair, bowel movements, digestion, and energy levels. You may not be aware of any improvements at all, and in that case you may want to take it longer, or take the tablets 2 times a day (5), or you may realize you weren't very toxic to start with. Following some of the other advice in this post will also help detoxify your system, but you will not suddenly become healthy; it takes time to get healthy. However, if you see no improvements (6) after 7 days and are still feeling ill, you may want to consider a more rigorous detoxification program(7) Let me repeat to be very careful about using any of these suggestions at the same time as you take your prescriptions; you could prevent your meds from working at all, and until you are healthy you still need those. Keep reading, because the following will also help you to detoxify your body AND keep it from becoming toxic again.













STOP POISONING YOURSELF: (September 14, 2017)
  • Stop eating margarine and spreads; use only real butter, preferrably from grass-fed cows. Margarine and spreads do not have the same nutritional value as butter, but they do have chemicals that your body cannot dispose of. (8)  Trans fats were the original fats used in margarines. This is tragic, becaue we now know trans fats are responsible for about 50,000 fatal heart attacks a year. Trans fat also increases the risk of developing type II diabetes and several other severe health problems. Although many mainstream margarines have since removed the trans fats from their recipes, they still contain industrial, highly processed fats that you’d never find in nature, making them questionable at best. We find that we use less real butter than the amount of spreads we used, so the cost balances out for us, but it isn't that great a difference in light of our health.
  • Stop using any kind of oil that isn't olive oil or coconut oil. (9) No canola oil, corn oil, vegetable oil—no matter what you've heard, stop now. The amount of processing (see it here ) these oils go through removes all nutrients, and many of them start out with GMO foods (more on that later). Coconut oil is superior; extra virgin olive oil is next best. (10) Over 1500 research studies have attested to the benefits of coconut oil, including its antiviral, antibacterial and heart-healthy effects! Lard (animal fat) is not unhealthy, and is far more healthy than canola oil or Crisco. (More information here .)
  • Don't get freaked out about coconut oil. First of all, it is only liquid at temperatures above 76 degrees Fahrenheit. It should be solid when you buy it at the store! Yes, it is still oil. (And Walmart has some good organic coconut oil, so it's readily available.) And second, it is not necessary to get the oil that smells and tastes like coconuts! (Unless you want to.) You will get nearly all the health benefits even if it has neutral odor and flavor. Get organic whenever possible. And now you have no excuses for not trying it! 
  • No soda pop ever. It's nothing but a chemical cocktail that will destroy your health. (11) Diet soda is NOT a healthy choice. If you've been drinking it for a long period of time, there will be some discomfort in quitting, but quit anyway! Tea is fine, even mildly sweetened tea (see the next bullet point). Fruit juices are questionable because of the amount of sugar added; even if no sugar is added, the concentration of the juice means you are drinking eight ounces of (orange) juice—equal to the juice of four (medium-sized oranges) or other fruit, and there are no guarantees regarding organic or pesticide-free products used in the manufacture. (12) But if you love your fruit juice, drink it in small amounts; just keep listening to your body and what it needs. And, it's okay to experiment if you start having problems; stop eating one particular food for 7-10 days and see if you feel better. If not, try eliminating something else from your diet. (13)



















  • There are many kinds of sugar (14): dextrose and sucrose, natural sugars from fruit (fructose) and milk (lactose) as well as corn syrup, refined sugar and high-fructose corn syrup (15). Read the labels and cut way down on the sugar intake, but don't do it by using apartame (Equal and NutraSweet), sucralose (Splenda), saccharin (Sweet'N Low), or other sugar substitutes (16) like stevia leaf extract (Truvia, Pure Via). (17) The only 'safe' sugar substitute is organic stevia with no additives, and it's hard to find in most places—you have to get it online. Xylitol is not the answer we've been looking for, either, and is especially dangerous for our pets. (18) Xylitol is a sugar alcohol, along with others like erythritol, isomalt, lactitol, maltitol, mannitol, and sorbitol. While often marketed as natural, these sweeteners undergo intense processing (stripping any health benefits) and are often derived from GMO ingredients like corn.These can be linked to allergic reactions, headaches, SIBO symptoms, rashes, gas and bloated.
        
    ​     
    Real sugar is far less damaging to your health than sugar substitutes! 

    The biggest problem in sugar consumption is usually quantity, i.e., calories. So if you can't 'put on the brakes', at least 'downshift'. Raw honey or real maple syrup are my favorite go-to sugar substitutes; I use
    coconut palm sugar  (19) in baking, because it's a 1-to-1 substitution with a low glycemic index. Easy-peasy. (Note that most baking recipes can have the sugar cut by 1/3 to 1/2 with no change to the taste, and only a slight change in the texture (however I have not found this to be true with coconut palm sugar, and I use the recipe amount).) Experiment a little bit and try a few different things; you might surprise yourself and get healthier at the same time. There are tons of recipes online and on Facebook, so try one or two and see if you like them. Remember, you don't have to change everything at once.
  • Always check product labels! I have had to avoid all high-fructose corn syrup (HFCS), because it inflames my psoriasis horribly and subjects me to migraines. (20) Unfortunately, the politicians in the FDA have decided to allow manufacturers to forego the HFCS label, and in the future will just use the generic name 'corn syrup'. For me, this means that I will not be able to buy any products containing corn syrup, because I will not know if it is high fructose corn syrup or not. So much for educating and protecting the public. In the interest of fairness, the other side of the story for HFCS can be found here.
  • I also have to avoid genetically modified organisms, GMOs, as much as possible. (21) I don't care how many commercials claim that it doesn't make a difference; my body knows there is a difference, and not a good one. I look for labels that say 'Non GMO' and 'No HFCS'; these must be popular now because they are easy to spot, once you start looking. And, in the interest of learning, another side of the story of GMOs can be found here.  And more in-depth information can be found here.

















    ​​
  • Many of us may recall the hoopla over MSG in the 80s. We thought we were rid of it, but be aware that many companies are adding MSG back into their products. They spell it out 'monosodium glutamate' so the unwary will be caught off guard. (22) Campbell's soups, for instance, now have some form of MSG in all their soup lines. This could be problematic for young children, especially in the winter when we like to feed them soup. Also many restaurants are starting to put MSG back into their foods. It is always worth it to request 'No MSG, please!' Apparently it really does make your food taste a little bit better, but I know for certain it gives me migraine headaches. (23) (24) In the interest of education, another point of view on MSG can be found here











  • I don't have food allergies (although possibly some sensitivities) so I haven't had to worry about food dyes (25) and other additives like many people have. There is, however, evidence that food dyes and preservatives, such as TBHQ (26), affect people negatively, especially children. Trying an elimination diet (such as the GAPS diet (27), or Whole30 (28)) can help pinpoint problem foods and additives. The seasonal allergies that used to bother me so profoundly have become a much milder nuisance, and I credit the work I've been doing on healing my gut as well as removing many of the problem ingredients listed above. But it does make me wonder if some (or even most) allergies would self-resolve if we focused on our health, more than on our weight or some other peripheral issue. (Yes, I believe it is possible to be overweight and still be healthy, but 'fat' is a subject for another time.) 
  • I'm sure there are other issues I have yet to uncover, and the food industry is always trying new chemical combinations to cut costs and increase profits. By the way, if we refuse to purchase many of these products, and they are left sitting on the shelves, these companies will experience financial loss—and that is something they pay attention to! Our loudest and most effective voice may be our debit card. We don't purchase as many processed foods as we used to, so perhaps that is why I don't know about everything that's still going on. If you know of specific additives that have caused you problems, let me know in the 'Contact Me' section and I will study up on it.

Sprouting: (September 25, 2017)
I regularly eat brazil nuts, because they are an excellent source of usable selenium. Selenium has been proven to greatly reduce the risk of breast cancer—up to 85%. Most noticeably, brazil nuts have kept my bowels moving smoothly. There is also research to indicate that brazil nuts are one of those amazing antiviral, antibacterial super foods. But were you aware that all nuts, seeds and grains should be soaked before being ingested? It's actually a process of germinating that releases the most nutrients and makes them bioavailable, but the literature calls it 'sprouting'. (29) So, the raw, natural, organic nuts are soaked in plain water 4-12 hours, depending on the kind of nut. Then they are dried: I put mine in the oven on 'warm', I think it's 170 degrees, for two hours or more. It depends on what you want to do with them after they are 'sprouted'. I keep my brazil nuts, germinated, in the refrigerator, and eat 5-6 daily. Long shelf-life. Almonds, however, I dry more thoroughly, then lightly salt and roast. I like them crunchy. I have tried it with walnuts and pecans; it works well, but I generally use them only in cooking and baking, so I keep them in the refrigerator or freezer. I haven't experimented very much with other nuts, seeds, or grains, so I can't share about that. It's harder to find seeds and grains raw and natural, but I have found good sources online at Amazon.com. It's a great resource and you can always go to the manufacturer's own web pages once you know what is there.

Gluten: (September 25, 2017)
I haven't concerned myself with gluten, but I've experimented a little bit. On days when I eat no wheat—that is, no bread or pasta—I do seem to experience less bloat and gassy feelings. But I haven't done that often enough to feel that I can draw any conclusions about it. I'll have to make updates as I continue my research. I don't have abdominal pain, but I need to keep looking into things. Remember you are NOT a victim of any disease or allergy or virus or bacteria; you do NOT have to just 'accept your fate.' Study and learn and be willing to make changes. 

I am convinced that over time those who have gluten intolerances can heal, and could possibly enjoy gluten again. But whether that happens or not, following the other information on this page will help to heal your gut overall, making you a stronger and healthier person. Your immune system will get stronger and you will be able to fight off infections, viruses, and diseases much more easily. In the meantime a multitude of alternate cooking flours have sprung up, many gluten-free, so you can still enjoy your favorite foods. (30)

My personal goal at this point—feeling fairly healthy, and so much healthier than previously—is to get rid of this awful weight, and trying a gluten-free regimen may help with that. I am also considering a ketogenic diet, which would eliminate complex carbohydrates. I have been getting more and more strength back, and with it slowly increasing my exercising, but I need to see more results. I will probably look into some other specific diets, and when I do I will write on my experiences with those. Most of what I've researched so far indicates that it will just take time! So I need more research. Life goes on.


Anything else? (September 20, 2017)
Learn about healthy foods. Find a good source of information and study up on it. I study the information relevant to me and the problems I'm facing, so all the information you need for your problems may not be here. I like the website draxe.com , because I have learned so much there, and I have found few errors or misleading information. There are plenty of other great sites! I try to keep up on several trusted websites. Just use a little caution when you are out there surfing. Some are very controversial; while that does not make them unreliable, you do have to wonder how they manage to make so many people angry. It's best to have more than one information source you depend on, so that you can compare the information you are getting. 

Find a good health food blogger and follow them; use their recipes and try new, healthy foods. I like Chocolate Covered Katie on Facebook, but there are many now. Learn new ways to cook old favorites, and learn to cook with unfamiliar, but healthy, foods. I am almost ready to try a good recipe for brussels sprouts. After all, I learned to eat broccoli and cauliflower! 

Please don't rely on the government or the FDA and get all your information solely from them, because they have other interests that don't involve your health. Although there is good information in there, it must be sifted and sorted. The agricultural industry seems to have a strangle-hold on our government organizations and research funding. Check out what they have to say, but be cautious about what you believe. In business there is a fine line between serving the customer and serving the business; what is good for the customer may not be the most profitable for the business, so you can guess which way that goes. (Businesses are "in business" to make money! If they don't make money, they will go "out of business", and that may or may not be good for the customer. But in the meantime, we—the customers—must take responsibility for our own welfare, and not put all our faith in someone else's "good intentions".)
























Superfoods: (November 21, 2017) 
Several of the previously-mentioned foods above are labeled "superfoods."  Superfoods are nutrient powerhouses that pack large doses of antioxidants, polyphenols, phytonutrients, vitamins, and minerals. (31) Eating them may reduce the risk of chronic disease, and prolong life, and people who eat more of them are healthier and often thinner than those who don't. There is nothing artificial or superficial or chemical added; just true home-grown nutrition. Try adding a couple of these to your diet, if you haven't already. 

Here are some of the major superfoods (although there is no specific, official list, and there are many that are not included here):
  • Bone broth: it’s simple to make at home and offers collagen and gelatin, which promotes healthy hair and nails as well as being high in protein and rich with minerals like calcium, potassium, magnesium and phosphorus to help heal our digestive systems. 
  • Fermented foods: packed full of prebiotics and probiotics, vitamins, minerals  and digestive enzymes (remember the best indicator of health is our gut health!).
  • Blueberries: blueberries and goji-berries are full of phytonutrients that neutralize free radicals (agents that cause aging and cell damage). The antioxidants in these berries may also protect against cancer and reduce the effects of age-related conditions such as Alzheimer's disease and dementia.
  • Nuts and seeds contain high levels of minerals and healthy fats. Although these are common additions on superfood lists, the downside is that they are high in calories, but a few a day is all you need, so the caloric content should not be a huge factor.
  • Coconut and coconut oil are both high in medium-chain triglycerides, a type of beneficial fatty acid that can help support the health of your gut due to its bacteria-fighting, antioxidant properties. These fatty acids are very heart-healthy, easy to digest, can be burned up as fuel rather than stored as fat, and are able to provide immediate energy. 
  • Also known as rapini, broccoli rabe is a cruciferous green veggie that makes the list of top superfoods without question. It’s loaded with bone-building vitamin K and antioxidant-rich vitamins A and C as well as folate, calcium and manganese. The compounds found in broccoli rabe may be able to help reduce inflammation, keep your skeletal structure strong, protect against eye disease, improve your heart heath and even prevent the growth of cancer. If you can't get broccoli rabe, try kale, spinach, and broccoli, all nearly as good and still superfoods.
  • Dark chocolate and/or cacao nibs: very rich in antioxidants; flavonoids can help prevent cancer; and flavonols improve heart health.​ Try to get at least 85% for the most benefit.

A few general health suggestions: (November 27, 2017)
  • Try to get meat that has been grass-fed and raised without hormones. If you can buy locally, that is your best bet, because you can ask the farmer how he raises his cows. When examining the health effects of meat, it's important to realize that not all meat is created equal, and it is helpful to distinguish between the different types of meat: 
    • Processed meat: these products are usually from conventionally raised (farmed) cows, then go through various processing methods, such as sausage and bacon.
    • Conventional red meat: generally unprocessed, but the cows are usually factory farmed. Meats that are red when raw are defined as "red" meats. Includes lamb, beef, pork and some others.
    • White meat: meats that are white when cooked are defined as "white" meats. Includes meat from poultry like chicken and turkey.
    • Grass-fed, organic meat: comes from animals that have been naturally (grass) fed and raised organically, without drugs and hormones. They also don't have any artificial chemicals added to them.
  • Unfermented soy products are not healthy; that includes up to 95% of the soy products available in our food stores. If you love your soy sauce, try using coconut aminos instead, available online. Some soy can be good for you if it’s an organic, fermented soy, like natto. It should be non-GMO, which is why such a high percentage is bad for you. Fermenting soy into natto is similar to turning milk into probiotic yogurt or cabbage into sauerkraut.
  • Organic and raw (almost everything) is most often worth a little more money.  
  • Don't feel pressured to change everything at once. One or two changes per month may be all you can handle. It probably took years to get unhealthy, so give yourself time to become healthy again. It's easier to cut things out of your diet—the bad things—than it is to add new things, but it's worth it, and it doesn't need to happen all at once.
  • Get enough sleep! You will not enjoy good health without enough sleep. (32) Keep a regular schedule as much as possible, which will be easier with many of the changes noted above: you will be able to sleep more deeply without waking up every few hours. (33)
  • Don't neglect your mental (34) and spiritual (35) health. I've written about these on other pages on this site, wingsSpirit and wingsSurvivor.
 
Exercise: (September 20, 2017)
And about that exercising! You don't have to become a marathon runner (unless you want to) or a champion weight lifter (unless you want to), you just need to move. It doesn't even have to be a lot. The older you get, you may find that ten or fifteen minutes a few times a week will keep you in good shape. I've been riding my exercise bike 3 times a week for ten minutes; it's difficult because my knee complains so much. But I'm moving, and I am getting stronger. (36) I go up and down the stairs daily and do some walking. It's enough to help me be healthy, but not enough to help me lose weight. I'm confident that as I continue to gain strength I will be able to increase my exercise and that will help the weight come off. After all, I've been able to maintain the same weight for four + years, so I have hope. And I feel so much healthier learning and practicing these things.

(November 14, 2017)
I'm looking into different kinds of exercise. There's a lot of research being done with 'burst' training. (37) I think I have done a type of this in the past, and I did lose weight. I'm trying to think back to see if I can remember what else I was doing, what I was eating, what stressors were in play. The gist of it is, you warm up gently, then for 30 seconds to a minute you burst: you put everything into it, like heading for the finish line at  big race. You really push yourself until you can't do it for a second longer, then you stop. Then you recover. You let your breathing and heart rate get back to a comfortable level. And if you can, you do it again. I'll keep you updated.



​​​​​​​*
G
E
T
T
I
N
G

S
T
A
R
T
E
D









*
A
C
V

&

G
U
T

H
E
A
L
T
H








































*
D
E
T
O
X






















*
B
U
T
T
E
R

&

C
O
C
O
N
U
T

O
I
L















*
N
O

A
S
P
A
R
T
A
M
E




















*
N
O

H
F
C
S






*
N
O

G
M
O








*
N
O

M
S
G






*
A
D
D
I
T
I
V
E
S







*
S
P
R
O
U
T
I
N
G







*
G
L
U
T
E
N















​​
*
L
E
A
R
N


































*
S
U
P
E
R
F
O
O
D
S
​​
























*
G
E
N
E
R
A
L

S
U
G
G
E
S
T
I
O
N
S











*
E
X
E
R
C
I
S
E


PORTFOLIO

  • Can neutralize bad cholestrol levels
  • Helps maintain proper blood glucose
  • Speeds up metabolism
  • Can help in losing weight
  • Helps cleanse digestive tract
  • Relieves pain in joints; can curb progress of arthritis
  • Useful in dandruff control; can balance pH level of scalp and skin

Essential Oils: A Primer (October 4, 2017)

Disclaimer: Using essential oils can be dangerous. The most important thing you should take away from this page is that you need to EDUCATE YOURSELF. A good place to start is here . There is a certification process that will educate you to safely use essential oils for yourself and your family. This is a short course. And here is a nine-week online course to become certified; others are available.

Do NOT use essential oils on infants and young children until you have personally researched how they can be safely used. Do NOT use certain essential oils if you are pregnant or nursing. Do NOT ingest essential oils until you have the knowlege and skill to do so. Do NOT try to diagnose another person's problems, or offer them essential oils to try for free without educating yourself AND them. Do NOT use essential oils instead of going to the doctor or emergency room. Essential oils are medicine and must be used with respect and caution.
 
Essential oils of any brand are not miracle cures, but they can be an important part of a health plan. (38) My personal experience is that it is important to lay some of the groundwork first. I do not believe essential oils  should be the first healing step, and more so if you are not initially in good health. You should have some good groundwork laid, by detoxing as much as possible (simple activated charcoal taken once a day (1 hour before or 2 hours after eating) for 3-7 days is a good start) and making some of the above changes to your diet. Again, remember that every person is different; everyone's body is different; and everyone's experiences will be different. You will probably need to experiment a little bit to find out what works best for you, but don't give up and quit if the first or second try doesn't work. I do not sell essential oils, and I have no stake whatsoever in sharing this information with you, especially since it is based on my own personal research and experiences—other than to share ways it can benefit your health.






 

​​

There are many, many oils from which to choose, so many that it can be confusing. (39) I do not suggest that you start by talking to those who sell essential oils, and at least don't start buying oils until you have determined what health issues you want to deal with first. I was concerned with my psoriasis and my asthma, so I found a reliable, neutral source and started my research there. There is so much information available online for essential oils, and you don't even have to tap into the selling frenzy. There are often free books on Kindle with absolutely all the information you could ever want about any and all essential oils. I found that frankinsense oil would soothe the outbreaks of psoriasis on my hands quickly, and I only had to try  two other oils first. I looked for essential oils proven to soothe and heal skin conditions. (Yes, I know psoriasis starts in the gut, and can only be healed by healing the gut; but the symptoms of skin breakouts and irritation can be dealt with directly using essential oils.) I know that I am very allergic to ragweed and goldenrod pollen, and that allergies highly agitate my asthma, especially at night. So I wanted something to make it easier to breathe while I was sleeping; I didn't have to be concerned about smell. I found a blend of eucalyptus oil and peppermint oil rubbed on my chest works marvelously, and allows me to sleep well all night. No more Vicks Vapo-rub for me, and the restful sleep helps me heal faster. 

From the essential oils salesmen you will hear that you absolutely cannot use essential oils on your skin without a carrier oil (in other words, it must be diluted and mixed with coconut oil or another oil), however I have never found this necessary. I believe that the companies selling these oils must protect themselves first and foremost from any possibility of lawsuits from users who may be allergic; while the advice should not be discarded out-of-hand, it is hardly a life-or-death matter, as many of them want you to believe. It is entirely possible that if you haven't changed anything in your diet, or done any detoxing, or if you start out with skin allergies, you will not be able to use undiluted essential oils. So always do a skin test FIRST by rubbing a tiny amount of the oil you want to use on a non-conspicuous area, wait an hour or two, and check to see if there is a reaction. If not, go ahead and try putting a little directly on your skin.



Essential oils are also used in aromatherapy. For many, it is simply a replacement for air fresheners or a mood lifter, but for those who are struggling with stress, depression, and other temporary conditions it can definitely help to relieve the mind and body. I love lavender oil for this purpose because it is very calming for most people. I also like to soak in my bath with epsom salts and lavender oil; the combination of the mineral salts and the essential oil is totally relaxing for me. I'd like to try rosemary essential oil for this also. 











I do not believe that essential oils can cure diseases, and there is little to no research to support such a belief—only personal experiences. I do not believe they can cure viral or bacterial infections, but I do believe they can relieve symptoms and strengthen the immune system to heal itself. If you need antibiotics, DO NOT try to use essential oils instead. Go to the doctor and get the antibiotics; some things you just don't mess with. But let me mention that fermented foods ARE antiviral and antibacterial, as well as some herbs and herbal combinations, and what is known as "superfoods" (including coconut oil), and if you are following the advice at the top of this page you will be helping yourself avoid many of these infections before they can start. I have a friend who is a salesman, and a good one, but she now has the zika virus and lime disease; her essential oils did not 'save' her. Perhaps she had other risky behaviors of which I am unaware.




I have not addressed the issue of ingesting essential oils. I believe it is risky and must be done with extreme caution. You will need to depend on your own research to determine if this is a good choice for you. If you are going to depend on another person's experience or their knowledge, the risk to you is increased. It is always better to have first-hand information and to learn from your own experiences. If you choose to try this, be sure to start very slowly—use small amounts
over a longer period of time. If you want to ingest your essential oils you may want to purchase food grade oils, but if you only want the flavor in your food, such as peppermint, just buy the extracts. KEEP ALL ESSENTIAL OILS AWAY FROM INFANTS AND YOUNG CHILDREN. IF INGESTED, TAKE THE BOTTLE AND THE CHILD TO THE EMERGENCY ROOM WITHOUT DELAY.

I purchase my essential oils
here (40) and here (41). These oils maintain a very high quality while being reasonably priced—yes, actually affordable! Start by purchasing the smaller quantities until you know what works best for you, then get the larger amounts, if available, depending on how much you plan to use them. You should only buy therapeutic grade, certified pure organic oils for external application or aromatherapy; for ingesting you will need food grade certified pure organic oils. Be aware that the FDA has not approved any standards by which to judge the quality of essential oils; at this point it is self-regulated by the industry.   




Essential oils are excellent for household cleaning and body cleansing. If you have checked out the ingredients on your favorite household cleaner, you may be surprised at the stuff you are spreading all over your home; laundry detergent and fabric softeners are not one bit better; body soaps and creams leave much to be desired—I mean really, we are putting all these chemicals right on our skin and breathing it in hourly! Our skin is permeable, which means it can absorb these chemicals: they soak in, and over time they can poison us. Again, there are many, many books available about making your own cleaning and beauty products, from natural ingredients, enhanced by the aroma and effects of essential oils. Tea tree oil (melaleuca) and lemon oil are especially good for cleaning. Besides the health factor, you can save hundreds of dollars a year by making your own products. I am including some links to free web pages devoted to making your own (
42, 43). Books on Kindle (Amazon) are often offered free, just keep watching for them. 











Please note: with apologies, I don't want to be an Essential Oils Adviser. I want to share this information because I believe it can make your life better, if you read up on it and try it out in a careful, thoughtful way. I want you to do your own research and make your own decisions about what you might want to try. So please don't ask me what to use for this ailment or that problem. If you are unable to do your own research perhaps a child or grandchild, a neighbor or a friend would assist you. I have listed multiple sources in the links which are referenced throughout this article, and you may want to start there. As an aside, let me say that making many of the above changes will have a definite beneficial effect for your health, so that you will not be tempted to rely solely on essential oils to make up for any health deficits. I wish you health!

So many oils! What do I use?

Aromatherapy & Common Sense

Should I Ingest? Where Should I Buy?

Household Cleaning & Body Cleansing

ADDITIONAL INFORMATION:

Supplements: (November 13, 2017)
I want to say a word about supplements. You know, vitamins, herbs, probiotics, protein bars, etc., etc. The list is pretty much endless. I have often taken supplements in the past. I don't think it's necessarily a bad idea, but I do question the endlessness of it. What is the point of getting off your medications, only to replace them with herbs, vitamins and supplements? After all, they can be expensive as well. I've been taking—and needing—fewer and fewer supplements on this health journey. If we are focusing on eating a wide variety of healthy foods, and if we are purposefully avoiding the unhealthy things so abundantly available to us, then we should be getting all we need for our health and healing from our every day diet. Following the above guidelines, our bodies should be naturally detoxifying and getting stronger and healthier. If we do need a supplement, it should be for the short term, and it's highly likely that we can get it from one of nature's resources, rather than in a pill.

One clear indicator of the need for a supplement is if you require the use of antibiotics. It's true that a prescription antibiotic will kill off good bacteria along with the bad; you get rid of the 'infection' but are left with no immuno-defenses. This is a fairly serious condition, although for an otherwise healthy person it is very short-lived. But a probiotic supplement would be a good choice, as long as it is high-quality (a minimum of 50 billion active probiotics).  Avoidance of as much sugar as possible is also highly recommended during the entire course of the antibiotic treatment, and for a few days afterwards. "Take a high-quality probiotic supplement regularly...if you’ve been on antibiotics. You can also easily eat probiotic-rich foods frequently that help balance your intestinal flora. To naturally build back the probiotics in your gut, I recommend you consume some of these top probiotic foods regularly: apple cider vinegar, cultured dairy products (amasai, kefir, goat milk yogurt or cultured probiotic yogurt made from raw cow’s milk), fermented vegetables (sauerkraut, kimchi, kvass) and probiotic beverages (kombucha, terrain herbals and coconut kefir)." -Dr. Josh Axe (44) 


















Be wary of using supplements too enthusiastically; that is, before you need them. It's very confusing these days because of all the advertisements and health scares, and it seems that we need to be proactive in warding off disease. But if you are in a healthy state, you don't need to worry about being suddenly overcome by a disease. There are inherent weaknesses in the aging process. My husband was becoming increasingly agitated and aggressive, so he started taking Saw Palmetto. It has calmed him greatly, and I am so thankful. But if you are following the guidelines listed above, you will be getting healthier and healthier. If you know that a certain disease runs in your family, for instance breast cancer, you do want to make yourself knowledgeable about it and do all the research you can. Perhaps there is a genetic abnormality that will eventually surface in your life; these are not things that can be fought off or overcome with supplements. But good solid nutrition will always bring strength to your corner. ​​

Water and Salt: (October 12, 2017)
I've started researching how much water we need to drink. I suspect, now, that we've fallen for some hype about the quantity we need to drink daily to keep us healthy. I'm experimenting and seeing what happens when I drink less than the recommended amount of water (which is usually eight 8-ounce glasses of water a day on average).










 
Perhaps you've heard the truth that the adult human body averages 65% water. That considers all factors like age, weight, activity, sex and health (among others), and means that some are perhaps 55% water and some 75% water. That's a lot, compared to other components like muscle, bone, organs, hair, etc. So of course we need water to be healthy. But how much do we really need?

Our bodies have actual body fluid, like blood, urine, semen, cerebral and spinal fluid, and saliva. There are also intracellular and interstitial fluids. Intracellular refers to the fluid within the cell structure itself. Interstitial refers to the fluid between tissues and organs and is part of the lymphatic system. It is the concentration of these fluids that is affected by how much water we are drinking. How much we need to keep our bodies in optimum healthy condition is the question, since it is well-known and documented that a person can die from either drinking too little water (dehydration), or drinking too much water: overhydration, or water intoxication is the official term, and the resulting hyponatremia is the overdilution of electrolytes, or lack of sufficient minerals and sodium (salt!) in the blood. (45) There must be a proper balance of electrolytes within the body, which is why if you need an IV in the hospital they do not give you pure water; it is a mixture including salt and sugar.

Major electrolytes in our bodies include calcium, magnesium, potassium, sodium (salt), phosphate and chloride. These important nutrients help stimulate nerves throughout the body and balance fluid levels. An electrolyte imbalance can cause serious negative symptoms, including some that can be deadly. We get electrolytes through what we eat and drink, another reason to pursue an intentionally healthy diet, which should include an adequate amount of salt (sodium). 

Symptoms of overhydration can include nausea, vomiting, headache, confusion, and can lead to cramps and seizures (46). Unfortunately, some of these symptoms can also indicate dehydration, or not enough water, such as headache and cramps. (47) However, if you are dehydrated, your pee will be dark yellow, or even brownish. Overhydration results in clear or pale yellow urine. Just ask yourself, 'how much water have I drunk today?' If your urine is not yellow, and your hands and feet are cold, you may have been ingesting too much water.

I am not convinced that our urine should be clear, or even pale yellow (which could indicate overhydration). It seems more probable to me, from all I have read so far, that we should drink when we are thirsty, but not force ourselves to drink more than our bodies are telling us—and our pee should be yellowish. This is because (unlike some information I have heard) the water in our food and other drinks does count towards our total water consumption and requirements. Athletes, people who perform hard labor, and others who sweat a lot will need more water; office workers and school children may need less. (48) The key is learning to listen to your body and pay attention to the signals it is giving you.

I am thrilled that my hands and feet have been warm since I stopped forcing myself to drink so much water! I used to have icy fingers while keyboarding, and iceblock feet when I went to bed. It's so lovely to feel warm again. And, I've been sleeping better: I don't have to get up and go to the bathroom as often. I sleep better at night, and wake up more easily in the morning. I hope these are good signs; they certainly are beneficial for me at this time.

















Healthy Fats and Metabolism: (December 5, 2017)
Fats are not bad for you! Your body, everyone's body, needs healthy fats. The right kinds of fats, in the appropriate amounts, will not make you fat, will not give you heart disease, and will not destroy your health. (49) "Fat" has a very bad connotation in our society today. It is blamed for many diseases and painful conditions, and is considered a blight in polite society. People on airplanes and buses (among other places) despise those who are overweight because they are "taking up too much space"; they are considered vulgar and intrusive, unrefined and bothersome—merely because of their size. This is simple discrimination and bigotry, intolerance and prejudice. No other class of people is currently attacked for simply being who they are; it fact it is illegal to discriminate against race, religion, sex, sexual preference...on and on, you know the drill—but body size is not included in that list. Those who are overweight are now blamed for increasing the costs of health care, transportation, and a host of other societal ills—almost all of which have been debunked. But we already KNOW that everyone is different, so why this intense dislike for heavy people? Our society does not despise tall people, or short people, and those differences are also not on the discrimination lists. Yet tall people require more headroom and legroom, and often have medical issues with their musculo-skeletal systems. Short people often need booster seats and high heals, which can cause foot, ankle and leg problems. 

Our government is, at least in part, to blame. (More to follow.) ​​

​​​
​​ *
S
U
P
P
L
E
M
E
N
T
S





































*
W
A
T
E
R

















​​





*
S
A
L
​T



































*
F
A
T


​Realistically, consider plants, for example: overwatering any plant will cause it to die. If you are inexperienced in this, buy a cheap plant, but it in a paper cup, and give it water every day. Go ahead and put two or three  pinholes in the bottom for drainage. No matter how much sunshine and fertilizer it receives, too much water will make it die. Why? It becomes overhydrated, causing the cells of the plant to burst! Your plant will start to droop as the cellular structure is slowly destroyed. Since the burst cells cannot function, your plant will literally starve to death and you will notice the leaves turning brown and withering up—with water still in the bottom of the cup!
Salt is not bad for you! In fact, to function properly and have good health, your body needs salt.
Carbohydrates and proteins are not bad, your body needs carbohydrates and proteins to be healthy.
Fats are not bad for you, the proper fats in the proper amounts are essential to good health. 

I believe our bodies were created to heal themselves, and with the right care they will do that—but we must listen carefully to be able to hear what our bodies need, and when. And we must stop relying on 'experts' to tell us what our bodies need and want, because my body is different from any expert, and different from you and everyone else.
Contact Me ~ Please Be Courteous
FULL NAME
YOUR MESSAGE
EMAIL
Submit

Links

My goal in including the following links is to give you a wide range of sources to be able to read up on these subjects for yourself. Several of the sites included have most—or all—of the information above, but I have included different sources to support and give legitimacy to the statements made above. I have also researched numerous other sites that I have not included here, mostly because my goal is to encourage you to read for yourself, not overwhelm you with information.

  1. https://spoonuniversity.com/lifestyle/i-took-a-shot-of-apple-cider-vinegar-for-a-month-and-i-won-t-stop
  2. https://draxe.com/fermented-foods/
  3. https://www.chowhound.com/food-news/54958/that-coffees-rotten/
  4. https://www.amazon.com/s/ref=nb_sb_noss_1?url=search-alias%3Daps&field-keywords=activated+charcoal+tablets (I use the blue bottle)
  5. https://draxe.com/activated-charcoal-uses/
  6. https://metabolichealing.com/detoxification-guidelines-cautions/
  7. http://detoxifynow.com/detoxification-guidelines-and-details/
  8. https://myculturedpalate.com/real-foods-info/is-margarine-harmful-6-secrets-they-dont-tell-you/
    (also) https://www.verywell.com/examples-of-trans-fats-2242019
  9. https://draxe.com/coconut-oil-benefits/ 
  10. http://antinewsnw.com/popular-cooking-oil-officially-e-p-registered-pesticide-everyone-uses-daily/ (also )
  11. https://foodrevolution.org/blog/food-and-health/soda-health-risks/
  12. https://www.theguardian.com/lifeandstyle/2014/jan/17/how-fruit-juice-health-food-junk-food
  13. http://www.doctoroz.com/article/clean-program-30-day-meal-plan?
  14. https://www.webmd.com/food-recipes/features/sugar-shockers-foods-surprisingly-high-in-sugar#1
  15. https://articles.mercola.com/sites/articles/archive/2011/11/06/aspartame-most-dangerous-substance-added-to-food.aspx
  16.  https://articles.mercola.com/sites/articles/archive/2016/07/12/artificial-sweetener-aspartame.aspx
  17. http://www.organiclifestylemagazine.com/issue/13-is-stevia-safe 
  18. https://draxe.com/xylitol-side-effects/
  19. ​https://draxe.com/coconut-sugar/
  20. https://draxe.com/high-fructose-corn-syrup-dangers/
  21. https://www.wanttoknow.info/gmoinyourfood
  22. https://health.howstuffworks.com/wellness/food-nutrition/facts/the-dangers-of-monosodium-glutamate.htm
  23. https://articles.mercola.com/sites/articles/archive/2009/04/21/msg-is-this-silent-killer-lurking-in-your-kitchen-cabinets.aspx
  24. https://ideapod.com/dangerous-white-toxin-eat-every-day-not-sugar-salt/
  25. ​http://www.doctoroz.com/article/food-dyes-are-they-safe
  26. https://www.naturalnews.com/031318_TBHQ_food_preservatives.html
  27. http://www.gapsdiet.com
  28. https://whole30.com/step-one/
  29. https://draxe.com/sprout/
  30. https://www.celiac.com/categories/Gluten-Free--Cooking-c-3433.html
  31. http://www.health.com/health/gallery/0,,20306775,00.html#what-is-a-superfood--0
  32. https://sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need
  33. https://www.webmd.com/sleep-disorders/guide/sleep-requirements
  34. https://www.mentalhealth.gov/basics/what-is-mental-health/index.html
  35. https://wellness.ucr.edu/spiritual_wellness.html
  36. https://draxe.com/section/fitness/strength-training/
  37. ​https://draxe.com/section/fitness/burst-hiit/
  38. https://draxe.com/essential-oil-uses-benefits/ (tons and tons of excellent information)
  39. https://essentialoilsforwhat.com
  40. https://www.bulkapothecary.com/categories/essential-oils/pure-therapeutic-grade/
  41. https://www.amazon.com/s/?ie=UTF8&keywords=plant+guru+essential+oils&tag=mh0b-20&index=aps&hvadid=3527263005&hvqmt=e&hvbmt=be&hvdev=c&ref=pd_sl_7hsolr98rd_e
  42. http://helloglow.co/10-best-essential-oils-for-green-cleaning/ (recipes for beauty and cleaning products)
  43. https://www.diynatural.com/essential-ingredients-for-diy-projects/ (this is like a shopping list!)
  44. ​https://draxe.com/prebiotics/
  45. https://www.scientificamerican.com/article/strange-but-true-drinking-too-much-water-can-kill/
  46. https://www.healthline.com/health/overhydration#risks4
  47. https://www.webmd.com/a-to-z-guides/dehydration-adults#1
  48. http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256?pg=2
  49. ​​https://www.helpguide.org/articles/healthy-eating/choosing-healthy-fats.htm