Muscles, Bones, & Pain

Anyone who has had chickenpox carries the virus that can manifests later as shingles. The virus lies dormant at the base of nerve cell clusters and reactivates when you experience a trigger – nutritional deficiencies, illness, trauma/stress, or injury, all resulting in excess free radical activity. Cells damaged by free radicals are susceptible to being hijacked by the virus.

These suggestions are not intended to replace appropriate professional advice. Please check labels and consult your pharmacist if you take prescription medications. The following diet and supplements are to cover possible nutritional deficiencies and speed healing so you can get back to the things you love to do! A Balanced Alkaline / Acid Diet 7-10 glasses of filtered or spring water. Avoid chlorinated water. Organic foods are free of chemicals and pesticides that toxify your body – a wise investment! Consume a diet that is 75-80% alkaline forming with antioxidant rich fruits, vegetables, raw seeds and nuts, beans, legumes, and whole grains. Avoid wheat unless it’s sprouted. Make antioxidant rich fruits, vegetables, raw seeds and nuts, beans, legumes, and whole grains the mainstays of your diet. Avoid wheat unless it’s sprouted. Have complete protein no later than lunch for better digestion of amino acids. Fermented vegetables improve pH and digestion. 1-3 tbsp ground flax for fiber, fatty acids, and hormone balance. Have 2 tsp apple cider vinegar and raw honey(opt) in room temperature water with meals. It alkalizes, improves absorption and provides trace minerals. Cook gently. High heat generates acrylamides & advanced glycation end products. Supplements – To Cover Common Deficiencies Bio-Strath – a fermented whole food tonic that promotes digestion and assimilation of nutrients, reduces stress, and alkalizes the body. Vitamin D - 8,000 IU for one month then reduce to the upper limit of 4,000 IU daily – for calcium absorption, anti-inflammatory. Chlorophyll – blood builder, promotes alkalinity, reduces inflammation. Omega 3 Fatty Acids – reduce inflammation and speed healing. Probiotics – intermittent use – corrects PH, strengthens immune system. Special Care for Bones Vitamin C 500-2000 mg – a factor in collagen production, speeds healing, improves mineral absorption. Calcium/Magnesium/K2 combination – boron and phosphorous are helpful. Homeopathic Symphytum (comfrey) – known as “boneset”, is useful when a break is slow to heal. If you suffer from osteoporosis, take 3 tbsp aloe vera juice 2 times daily to increase collagen and hyaluronic acid production. Fresh air and sunshine are important for every aspect of your health. Spend time outside every day unless bedridden. Breathe deeply, exhale completely. Your bones need richly oxygenated blood and thorough exhalation rids the body of CO2. When healing is complete, we recommend you continue with the dietary and basic supplement suggestions to maintain a more alkaline system that protects your health and your bones. *Revised September 2024

These suggestions are not intended to replace appropriate professional advice. Please check labels and consult your pharmacist if you take prescription medication. The lower back is one of the most common areas for body aches and pains. Here are some tips to help. Make changes slowly. You can systematically bring about positive changes. Health by design! A Balanced Alkaline / Acid Diet Drink 7-10 glasses of filtered or spring water. Plan a diet that is 75-80% alkaline forming with antioxidant rich vegetables, fruits, raw seeds, nuts, sprouted beans, legumes, and whole grains. When your body is in a slightly alkaline state, it tends toward anti-inflammatory. Combine foods for optimum digestion: fruit on an empty stomach 30 minutes before other foods – have complex starches (need base secretions) and animal products (need acid) at separate meals. Eat organic foods and avoid inflammatory pesticides and hormones. Animal products are very concentrated and acid forming. Enjoy them in moderation. Have complete proteins no later than lunch for better digestion of amino acids. Fermented vegetables improve digestion and pH. Consume 1-3 tbsp hemp, chia, or ground flax to promote regularity. Have 1-2 tsp apple cider vinegar and honey (opt) in room temperature water with meals to improve digestion and pH. Cooking at high temperatures creates acrylamides and advanced glycation end products associated with inflammation. Basic Supplements - elevate nutrition from adequate to optimum Bio-Strath – provides B vitamins and many other essential nutrients to increase energy, improve nerve health, reduce inflammation and correct pH. Vitamin C – anti-inflammatory, promotes healing. Vitamin D - 8,000 IU for one month then reduce to upper limit of 4,000 IU – steroid precursor, anti-inflammatory. Magnesium – needed for muscles, nerves, and to promote flexibility. Omega-3 fatty acids – anti-inflammatory. Probiotics – intermittent use to promote healthy gut and correct pH. Taking the Pressure Off Standing with perfect posture should feel natural and comfortable. Stand bare foot on a level surface and imagine a beam of light shining through from the top of your head straight down thru the soles of your feet. Find that comfortable center. Now try the same exercise wearing any footwear you normally use. If you can’t achieve that centered posture, your shoes aren’t working for you. When you purchase shoes, find your center.

These suggestions are not intended to replace appropriate professional advice. Please check labels and consult your pharmacist if you take medication. Most athletes take nutrition seriously, so here are some tweaks that can enhance performance. It is entirely possible to achieve optimum health and maintain your edge as an elite athlete throughout your lifetime. When you head in that direction there will be times you plateau and experience setbacks – your body’s way of saying it’s time to up the bar. The joy of continually seeking and savouring the highest sense of well-being has no equal. It sets you free to participate in whatever sports or activities you chose, regardless of your age. Nourishing Diet Drink 7-10 glasses of filtered or spring water daily. Chlorine can interfere with thyroid function. Avoid so called “sports drinks” that often contain artificial colours and flavours. Try a natural alternative like Ener-C with 1,000 mg vitamin C and electrolytes. The fresher your food, the higher the nutrition and the less energy you expend on digestion. Fresh fruits, vegetables, raw seeds and nuts are loaded with vitamins, antioxidants, minerals, and enzymes, the spark of life! Malic acid in apple cider vinegar can increase mitochondria activity and boost your energy. Mix 2-3 tsp in water in raw honey (optional) with meals or before athletic events. MCT oil can increase energy and reduce lactate in muscle tissue. 1-3 tbsp ground flax provides valuable nutrients and slows the conversion of healthy hormones such as testosterone, into dihydrotestosterone associated with inflammation. 1-2 tsp apple cider vinegar and honey (opt) in water with meals improves digestion, corrects pH, balances blood sugar, and reduces fat storage. Unfortunately, no matter how great your diet is, with depleted soils, modern day stressors, pollution, etc. there are certain very common nutritional deficiencies that are at the root of many conditions. The good news is they can easily be obtained with high quality nutritional supplements. The cost of the following program is < $2.00 per day and we suggest you take a break one day each week from your supplement regimen. Basic Supplements – To Cover Common Deficiencies Bio-Strath is ideally suited for athletic performance. This wholefood tonic provides a wide range of nutrients that improve digestion, mental focus, and energy production. Vitamin C - 100-1,000 mg daily during fall and winter. Vitamin D – 1,000-4,000 IU promotes steroid production to combat oxidative stress. Essential Fatty Acids – for brain, joint, digestive, and cardiovascular health. Flax, chia, and hemp seeds are excellent sources of all essential fatty acids. Calcium/Magnesium (in combination) protect muscles, regulate cardiovascular function, help prevent injuries, and promote alkalinity. Probiotic – intermittent use along with fermented foods. The following natural foods can enhance athletic performance and overall good health: Vital Greens – This best selling superfood complex contains the juices of 40+ botanical herbs, algae, and vegetables. Energize, detoxify, revitalize! Glutamine - Promotes muscle growth, improves endurance and shortens recovery time. Provides the basic building blocks for RNA and DNA. MCT Oils - Boost energy, regulate metabolism, and balance blood sugar. The antifungal, antibacterial properties promote gut health. Maca - Increases energy, focus, and endurance. Promotes hormone balance. Encourages liver detoxification. Chlorophyll - Nature’s energizer and deodorizer, a blood builder and blood cleanser. Strengthens the immune system and protects cells from radiation. Medicinal Mushrooms - Increase energy, strengthen immunity and improve cognitive function. Their anticarcinogenic properties are well documented. Plant Based Protein - An easy to digest complete source of essential amino and fatty acids. Many athletes benefit from a post workout protein drink. Ashwagandha improves speed and muscle mass. It is a key herb used in Ayurvedic Medicine to treat many conditions including fatigue, stress, and hormone imbalance.

These suggestions are not intended to replace appropriate medical advice. Please check labels for contraindications and consult your pharmacist if you take prescription drugs. A health problem is Nature’s way of saying it’s time to try something new! Here’s a chance to make small, systematic changes and reach the level of wellness you were meant to enjoy. Health by design! An AlkalizingDiet Drink 7-10 glasses of filtered or spring water daily. Consume a diet that is 75-80% alkaline forming. This is the least talked about and the most important factor in combating inflammation. Chart available. Make antioxidant rich fruits, vegetables, raw seeds and nuts, beans, legumes, and whole grains the mainstays of your diet. Avoid wheat unless sprouted. Nightshade vegetables can exacerbate inflammation. Avoid tomatoes, potatoes, bell peppers, and eggplant for a few weeks and see if symptoms improve. Have complete protein no later than lunch for better digestion of amino acids. Combine foods for optimum digestion – fruits on an empty stomach 30 minutes before other foods – have starches (base) and animal products (acid) at separate meals. Animal products are a source of inflammatory arachidonic acid. Use sparingly. Go organic . Pesticides and chemicals can contribute to inflammation. Fermented foods correct the body’s pH and improve absorption of nutrients. 1-3 tbsp ground flax for fiber, fatty acids, and hormone balance. Take 1-2 tsp apple cider vinegar and raw honey (optional) in a cup of room temperature water with meals to improve digestion and pH. Replace salt with Herbamare for all the flavour but 1/3 the sodium. Cook gently. High heat generates acrylamides & advanced glycation end products Basic Supplements - T o Cover Common Deficiencies Bio-Strath – source of B vitamins, improves digestion, stress tolerance and pH. Vitamin C – 500- 1,000 daily - an antioxidant and co-factor in collagen synthesis. Vitamin D – 8,000 IU for one month then reduce to upper limit of 4,000 IU - a steroid precursor, anti-inflammatory. Omega 3 fatty acids – anti-inflammatory, improve joint mobility. Magnesium – helps maintain cartilage, assists in mineral absorption, decreases stress, alkaline effect on the body, improves bowel function. Use probiotics intermittently along with fermented foods. Special Care for Arthritis The following have all proven useful. Try one or more and use until inflammation is under control: Choose an anti-inflammatory formula with multiple critical molecules such as MSM, glucosamine, and hyaluronic acid. Jo Anne’s Place private label MSM with Grapeseed to combat inflammation, promote healing and generate healthy tissue. If joints are disfigured, take Serrapeptase two times daily on an empty stomach for 4 weeks, then reduce to once daily until joints have improved. In a Japanese study , consumption of aloe vera nearly doubled participants’ hyaluronic acid and collagen levels. Take 3-4 tbsp twice daily. Check urine pH . Inflammation is associated with acidosis. If your pH is consistently low (below 6.5) it indicates your kidneys are not keeping up with acid wastes. Overacidity can affect joints in various ways. Circulating waste may be deposited in the joints causing swelling and pain. If left uncorrected it can harden causing deformation of the joints. Or if an acid condition threatens the alkalinity of the bloodstream the body may leech minerals from the bones and joints as a buffer. While we call this “normal wear and tear” but it’s actually corrosion due to an overly acid system. Supplemental green drinks and alkalizing minerals can be used to alkalize quickly. Juice fasting or a fruit/veggie mono diet one day (or more) each week is a great way to promote a healthy alkaline/acid balance. Lifestyle and Emotional Well-Being Mental and emotional balance play an important role in controlling inflammation. Studies show that keeping a journal helps reduce symptoms. Yoga and rhythmic breathing, when practiced regularly, may reduce inflammation and pain. Breathe deeply, exhale thoroughly. See Dr Zack Bush’s 4 Minute Workout online to promote nitric oxide production. Spend time outdoors. The Earth emits a negatively charged ionic field that restores balance to our bodies and psyches. Given the right foods, supplements, fresh air and exercise, your body can repair and renew. Many people experience improvements in multiple areas of their health. You are meant to be healthy, happy, and pain-free! *Revised September 2024

These suggestions are not intended to replace appropriate professional advice. Please check labels and consult your pharmacist if you take medication. A balanced diet is important in managing fibromyalgia. Here is a thumbnail sketch: An Anti-Inflammatory Diet Drink 7-10 glasses of filtered or spring water daily. Chlorine destroys beneficial gut flora and can interfere with iodine absorption. Consume a diet that is 75-80% alkaline forming. Organic foods are the safest way to nourish yourself. Chemical sensitivities can exacerbate symptoms of fibromyalgia. Make antioxidant rich fresh fruits, vegetables, raw seeds and nuts, beans, legumes, and whole grains the mainstays of your diet. Nightshade veggies (potato, tomato, peppers, and eggplant) can cause inflammation. Take a break and assess. Studies show a dairy and gluten free diet may improve symptoms of fibromyalgia. 1-2 tsp apple cider vinegar as a condiment or with honey (opt) in water with meals to improve digestion, correct pH, and balance blood sugar. 1-3 tbsp of ground flax, hemp, or chia seeds for fiber, nutrients and fatty acids. Avoid complete proteins (meat, fish, poultry, eggs, dairy and soy) after lunchtime for better digestion of amino acids. Eliminate coffee and all refined foods including sugar and alcohol. Basic Supplements – to avoid common deficiencies. Bio-Strath (tablets) provides B vitamins and amino acids necessary for brain function. It reduces stress, corrects pH, and improves digestion. Sublingual B12 – a deficiency is associated with degenerative diseases. Vitamin C - 100-1,000 mg daily during fall and winter. Vitamin D – 1,000-4,000 IU daily. We suggest testing as some individuals may require significantly higher levels initially and they will need to be monitored. Omega 3 fatty acids – for brain, joint, digestive, and cardiovascular health. Magnesium-Malate – the combination of magnesium and malic acid improves energy production and reduces anxiety and pain. Probiotic – intermittent use to promote a healthy microbiome and correct pH. Special Care for Fibromyalgia Astaxanthin is a powerful antioxidant that reduces inflammation throughout the body including the brain and central nervous system. In studies the amino acid acetyl l-carnitine was found to “improve depression, pain, and the overall quality of life” in fibromyalgia patients. Holy Basil (Tulsi) on its own or in combination with ginger, improves digestion, circulation, reduces inflammation, and promotes a feeling of wellbeing. Homeopathy can help with symptom management. Ask our staff to assist you in selecting the best remedy. Final Thoughts Research suggests that individuals with fibromyalgia have brains with hypersensitive electrical impulses, a condition known as explosive synchronization. This causes an amplified pain reaction. Limit exposure to the electromagnetic fields from LED lighting, computers, and cell phones. Keep all pathways of elimination clear to avoid accumulation of waste. Dry body brush to open skin pores and promote lymphatic drainage. Take sufficient magnesium and vitamin C to keep bowels moving easily. Be very intentional about scheduling rest breaks and bedtime. Emotions and moods have a powerful effect on body chemistry and overall health. Several studies report that keeping a journal can help to reduce the depression and anxiety associated with fibromyalgia (and other conditions). Studies show regular yoga practice can reduce cortisol and pain levels, improve psychological function, and decrease stress. Perform the 4-minute workout by Dr. Zack Bush (see online) to promote an increase in nitric oxide, and a reduction in lactic acid in soft tissue. Fresh air, sunshine and regular moderate exercise are foods for Life. Breathe deeply, exhale thoroughly! By consistent practice of many of these suggestions some customers have enjoyed significant relief and improvement in other areas of their health. We hope that will be your experience as well. You are meant to experience joyful living 😊 *Revised September 2024

These suggestions are not intended to replace appropriate professional advice. Please check labels and consult your pharmacist if you take medication. Healthy diet and Lifestyle choices can gradually reverse this condition. Practice healing by design! Diet - Quality & Timing of food is important Drink 7-10 glasses filtered or spring water. Chlorine destroys gut flora. Eat a diet that is 75-80% alkaline forming . If your body is in an acidic state it can’t detoxify or heal properly. Consider checking u rine pH to monitor. Organic foods are the safest way to nourish yourself – and a wise investment! Make fruits, vegetables , ground raw seeds and nuts, beans, and gluten free whole grains your mainstays. Avoid grains containing gluten during the healing process. Animal products are a source of inflammatory arachidonic acid. Enjoy sparingly. Fermented vegetables and nondairy kefir or yoghurt improve pH and digestion. Manuka honey is very healing to the digestive tract. Avoid if candida is suspected. Cayenne heals ulcerations, corrects pH, and promotes healthy mucous membranes. 1-3 tbsp ground flax promotes regularity and hormone balance. 1-2 tsp apple cider vinegar and manuka honey in water with meals improves digestion. Cook gently. High heat generates acrylamides & advanced glycation end products. Basic Supplements to Avoid Common Deficiencies Bio-Strath – a fermented wholefood supplying B vitamins, amino acids, enzymes, and DNA. Improves digestion, stress tolerance, energy, and pH. Vitamin C* – anti-inflammatory, promotes regularity. Vitamin D 8,000 IU for one month then reduce to the upper limit of 4,000 IU. Inflammatory conditions are linked to a deficiency. Omega-3 fatty acids – modulates inflammation, lubricates the colon. Probiotics – corrects imbalances in the digestive tract, corrects pH. Chlorophyll* – ( Trophic ) a source of magnesium - has a powerful healing effect on the intestines and colon. *Take enough vitamin C and liquid chlorophyll to keep stools soft and easy to eliminate. Special Care Goldenseal, known as the King of the Mucous membranes, helps restore integrity of the bowel lining and controls pathogen overgrowth. Glutamine is the most abundant amino acid in the digestive tract. Take maximum label dosages until healing is complete. Aloe vera heals ulcerations and promotes collagen production necessary for repair. Additional Suggestions Have fruit on an empty stomach and wait 30 minutes before consuming anything else. Have heavy proteins separate from complex carbohydrates. Proteins requires an acid medium, carbs a base. That puts big demands on the digestive system if eaten together. Traditional Medicine’s Tulsi (Holy Basil) with Ginger tea aids digestion, decreases inflammation, and relieves stress. Invest in a toilet stool so you can achieve a healthy “squatting” position. The support promotes complete evacuation of the lower bowel. To maintain a healthy digestive tract perform a cleanse at least once a year and/or an ascorbic acid flush. Directions are available in The Prescription for Nutritional Healing at all stores. Lifestyle Get fresh air, sunshine and exercise every day. Breathe deeply, exhale completely. Watch your posture and practice rhythmic breathing into the abdomen. Like every other body system digestion needs rich oxygenated blood. Following the diet and basic supplements suggestions, many people find their health improves in multiple ways. We hope you have a similar experience! *Revised February 2023

These suggestions are not intended to replace appropriate professional advice. Please check labels and consult your pharmacist if you take medications. Good health can be achieved with gradual dietary and lifestyle changes. A Healing Diet Stay hydrated. Drink 7-10 glasses of filtered or spring water. Consume a diet that is 75-80% alkaline forming. Most important are acid binding foods - juicy fruits, sprouts, and green leafy vegetables. Shift up to organic . Pesticides and chemicals increase acidity. Make fresh fruits, vegetables, legumes and beans, whole grains, raw seeds and nuts the mainstays of your diet. Eat wheat only if sprouted. Fermented foods improve assimilation and balance pH. Animal products are very acid forming. Enjoy in moderation. Have 2 tsp apple cider vinegar and honey (opt) in water with meals to improve digestion and correct pH. Watermelon is one of the best foods to eliminate acid buildup. Consume on an empty stomach and wait 30 minutes before eating others foods Replace salt with Herbamare for all the flavour but 1/3 the sodium. Eliminate refined sugar and flour, sugary drinks, alcohol, and processed meats. If you are not comfortable without desserts, use a natural sweetener such as xylitol or monk fruit. Avoid stevia which is high in oxalic acid. 1-2 cups of coffee daily can mitigate uric acid. Basic Supplements - to avoid common deficiencies Bio-Strath or B Complex Vitamins – necessary for digestion, assimilation, and elimination. Corrects overall pH. Vitamin D - 8,000 IU for one month then reduce to upper limit of 4,000 IU – anti-inflammatory, steroid precursor. Calcium/Magnesium – alkaline minerals that reduce uric acid build-up. Omega 3 fatty acids – anti-inflammatory. Probiotics – intermittent use to promote good digestion and alkaline pH. Following are suggestions specific to gout that we recommend you use for 4-8 weeks or until all symptoms are resolved. Special Care for Gout Use a complete plant digest enzyme with hydrochloric acid HCI at any meal with animal products. Highly alkalizing herbs like celery seed, parsley, nettle and dandelion reduce uric acid accumulations. Use individually or in combination. There are herbal formulas specifically for gout. Black or tart cherry juice reduce inflammation and uric acid buildup. Have 4 oz once or twice daily between meals. · Milk thistle supports liver function and promotes elimination of uric acid. A “green” drink before meals is another aid for alkalizing rapidly. Fresh air, sunshine, and exercise are foods for Life. They promote alkalinity and reduce inflammation. Breathe deeply, exhale thoroughly. There is an upside to gout. Few catastrophic diseases announce themselves with symptoms strong enough to get attention. Cancer, Alzheimer’s, and cardiovascular disease all have their roots in an overly acidic system. Gout is nature’s way of saying there’s time to change lifestyle before something more serious develops 😊 People who follow the recommended diet and basic supplements usually discover that their health improves in multiple areas. We hope that’s your experience. Good health happens by design, not by accident! *Revised September 2024