Kim’s Journal

First Line Therapy Program Overview

One in 3 Americans have metabolic syndrome—a cluster of conditions that can lead to type 2 diabetes and heart disease, which can be preventable or reversible through a clinically proven lifestyle medicine program. If you have 3 of the 5 following markers, you are at risk: 1) elevated waist circumference, 2) elevated triglycerides, 3) reduced HDL “good” cholesterol, 4) elevated blood pressure, and 5) elevated fasting glucose.

Change Your Health with the FirstLine Therapy Metabolic Syndrome Program

The FirstLine Therapy Metabolic Syndrome Program is a professionally supervised, personalized lifestyle modification plan. Designed by healthcare professionals, this program has been shown remarkably successful in helping individuals like you return to a path of extended health.

This is not a weight reduction program — it’s a disease reduction program. While weight loss often occurs, it’s only secondary to the primary goal helping you achieve and maintain a healthy body composition ( lean-muscle-to-fat ratio ) to improve health, manage disease, feel better, and reduce your risk of more serious conditions.

FirstLine Therapy^® is a Therapeutic Lifestyle Change (TLC) program that can enhance your health and prevent disease. 

It can help you address a wide range of health conditions as well as other lifestyle related health concerns and symptoms. These include:

• Heart disease
• Stroke
• Diabetes
• Arthritis
• Osteoporosis
• Overweight/Obesity
• High cholesterol
• High blood pressure
• Alzheimer’s disease
• Fatigue
• Hormone imbalance
• Stress-related symptoms
• Poor memory or lack of mental clarity
• And many others

FirstLine Therapy is structured with professional supervision to help you:

• Establish realistic, personalized goals to improve health
• Monitor your progress and help you stay on track
• Learn how to eat and shop for healthy, nutritious foods that manage (not increase) cravings
• Exercise in a way that builds muscle and gets rid of unwanted fat
• Relax and manage unhealthy stress
• Feel better and do more!

First Line Therapy is A 12 week program offered at the Integrative Wellness & Research Center: http://www.integrativewellness.org. Contact us at 901-763-7006 or email kleech2000@gmail.com to make an appointment with Kimberly Martindale.

FirstLine Therapy^® is about making choices every day that will enable you to achieve a long, full, and healthy life. 

Pricing

1) 2 hour initial visit with body composition test ($95.00)
2) 1 hour follow up with body composition test ($75.00)
3) 30 minute follow up with body composition test ($50.00)
* A $25 coupon can be used toward supplements from our natural pharmacy if the client does not wish to have a body composition test during a follow up visit.

Recommended Visits

• Initial visit with Body Composition (Bioimpedance Analysis (BIA) is a method of assessing your “body composition”—the measurement of body fat in relation to lean body mass.)
• 4  week follow up with Body Composition
• 8 week follow up with Body Composition
• 12 week follow up with Body Composition

Scientific Evidence for FirstLine Therapy^® and TLC

While weight loss plans routinely tout “scientific evidence” to back their claims, the fact is, any diet that results in a calorie deficit will produce weight loss. But FirstLine Therapy isn’t about just losing weight, it’s about making choices every day that will enhance your health and prevent disease, enabling you to achieve a full, healthy life.

A wealth of scientific evidence tells us that adopting habits that are healthy can delay the onset of illness in old age and extend years of good health. Here are the results of just some of the major studies affirming the advantages of FirstLine Therapy and the benefits of therapeutic lifestyle changes in general and the advantages of :

The Advantages of FirstLine Therapy

• In a recent study conducted by the Functional Medicine Research Center, the research arm of Metagenics, FirstLine Therapy was shown to improve important cardiovascular disease risk factors in patients with metabolic syndrome, more significantly than the same low-glycemic-load diet and exercise alone.¹

• In a 12-week, 2-arm prospective clinical trial of postmenopausal women (53 subjects completing the trial), FirstLine Therapy was shown to effectively address 14 markers of cardiovascular health—significantly better than a leading American Heart Association dietary plan with exercise.² 

The Benefits of Therapeutic Lifestyle Changes

• A study published in the American Journal of Cardiology concluded that many patients with conventional risk factors for CHD can experience lowered risk without mediations within 12 weeks of starting a therapeutic lifestyle change program, refuting the notion that intensive lifestyle modification is not worth the effort.³

• In a similar study of 337 adults ranging in age from 43 to 81 years published by the Journal of the American Dietetic Association, a lifestyle modification program was found to be an effective nutrition and physical activity intervention in the short term, and has the potential to notably decrease the risks associated with common chronic disease in the long term.⁴

• The PREMIER multi-center clinical trial published in the Journal of the American Medical Association and sponsored by the National Heart, Lung, and Blood Institute found that individuals with above-optimal blood pressure, including stage 1 hypertension, can apply multiple lifestyle changes that lower blood pressure and reduce their risk of cardiovascular disease.⁵

• A randomized, single-blind 3-year study of 180 patients with metabolic syndrome concluded that a Mediterranean-style diet ( emphasizing whole grains, fish, vegetables, and fruit) might be effective in reducing the prevalence of the metabolic syndrome and its associated cardiovascular disease risk.⁶

• A cohort study published in the Journal of the American Geriatrics Society of 3,051 men age 60-79 years with no diabetes mellitus or diagnosis of CHD found that modification of lifestyle factors, even later in life, has considerable potential for primary prevention of metabolic syndrome.7

References

1. Lerman RH, Bland JS, Darland G, Lamb JJ, Minich DM, Schiltz, Tripp ML. Supplementation with a novel selective kinase response modulator (SKRM) nutraceutical and medical food significantly enhances the benefits of a diet and exercise program in subjects with metabolic syndrome. Functional Medicine Research Center, the clinical research arm of Metagenics, Inc., Gig Harbor, WA. [In preparation].

2. Lukaczer D, Liskak DJ, Lerlman RH, Darland G, Schiltz B, Tripp M, Bland JS. Effect of a low glycemic index diet with soy protein and phytosterols on CVD risk factors in postmenopausal women. Nutrition 2006;22(2):104-13.

3. Gordon NF , Salmon RD, Franklin BA, et al. Effectiveness of therapeutic lifestyle changes in patients with hypertension, hyperlipidemia, and/or hyperglycemia. Am J Cardiol 2004;94(12):1558-61.

4. Aldana SG, Greenlaw RL, Diehl HA, Salberg A, Merrill RM, Ohmine S, et al. Effects of an intensive diet and physical activity modification program on the health risks of adults. J Am Diet Assoc 2005;105(3):371-81.

5. Appel J, Champagne CM, Harsha DW, Cooper LS, Obarzanek E, Elmer PJ, et al. Effects of comprehensive lifestyle modification on blood pressure control. Main results of the PREMIER clinical trial. JAMA 2003;289(16):2083-93.

6. Esposito K, Marfella R, Ciotola M, et al. Effect of a Mediterranean-style diet on endothelial dysfunction and markers of vascular inflammation in the metabolic syndrome. JAMA 2004;292:1440-1446.

7. Wannamethee SG, Shaper AG, Whincup PH. Modifiable lifestyle factors and the metabolic syndrome in older men: effects of lifestyle changes. J Am Geriatr Soc 2006;54(12):1909-14.

Information obtained from www.metagenics.com.

I recently spoke to a group of ladies at my church about health and nutrition.   I passed out a handout with this information on it.

Then God said, “I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food. ” (Genesis 1: 29)

Current Health Statistics

• In 1970 1 in 10,000 had autism.   CDC – 1 in 50 has autism in 2013.
• In 1970 4% of children were obese with rare cases of type 2 diabetes. In 2013 40% of children are obese and one in three children suffers from diabetes.  Diabetes cases among all age groups have increased more than 700 percent in the last 50 years.
• Childhood asthma rates have increased by 200% since 1990.   8% of Americans have asthma today.
• Only 1% of children were diagnosed with ADHD in 1970.  In  2013 11% of children are diagnosed with ADHD (that is one in 5).  There has been a 700% increase in psycho-stimulant use.
• Food allergies are now among America’s most common medical concerns.  Today 3 in 100 people have a life-threatening allergy to peanuts, dairy, eggs or shellfish.
• According to the American Cancer Society cancer rates have increased since 1901 from only 1 in 8,000 Americans to 1 in 3 today.  Brain cancer in children is up 40% in 20 years.

What is causing this explosion of disease in the past few decades?  We know our genes can’t change that fast.

1) Environmental Toxins  – 2,000 new chemicals are introduced into commerce annually in the U.S., at a rate of seven new chemicals a day.  85,000 chemicals are in use today.  Our government does not require safety testing on chemicals before they are released into the environment.  A modern baby is born with 200+ chemicals in his/her blood many of which are known to be carcinogens and endocrine disruptors.

2) Electromagnetic pollution is a global problem. EMFs are the radiation that surrounds all electrical appliances and devices, power lines, and home wiring and is emitted by communications devices, including cell phones and radio, TV, and WiFi transmitters.

Public health policy experts from the United States, Sweden, Denmark, Austria, and China, released a 650-page report citing more than 2,000 studies that detail the toxic effects of EMFs from all sources. Chronic exposure to even low-level radiation (like that from cell phones), the scientists concluded, can cause a variety of cancers, impair immunity, and contribute to Alzheimer’s disease and dementia, heart disease, and many other ailments.

3) Toxic food is man made, processed food, which includes dangerous additives like high fructose corn syrup, MSG, nitrates/nitrites, artificial sweeteners, food dyes, chemical preservatives, trans and hydrogenated fats and GMOs.  Industry spends billions advertising fast food and junk food to our children. Food scientists have figured out how to engineer food to make it addictive to increase profits.

Genetically Modified foods include Soy, Cottonseed oil, Canola, Corn, Sugar Beets, Hawaiian papaya, Alfalfa, Zucchini and some Yellow Squash.  50 countries ban or significantly restrict GMOS.  Visit “The Institute for Responsible Technology”  for more information.

4) Chronic Stress:  Unlike everyday stressors, which can be managed with healthy stress management behaviors, untreated chronic stress can result in serious health conditions including anxiety, insomnia, muscle pain, high blood pressure and a weakened immune system. Research shows that stress can contribute to the development of major illnesses, such as heart disease, depression and obesity.

5) The destruction of microbial diversity – Almost all disease begins in the gut.  Microbial health and diversity is the key to a strong, healthy body and immune system.  Antibiotics, pesticides, chemicals, steroids, chemotherapy and Genetically modified food all contribute to the destruction of healthy bacteria in our gut.

How Do I build a healthy body through nutrition?   JUST EAT REAL FOOD!

Take baby steps.  Choose one or more items to focus on at a time.

1) Eat raw food to detoxify, alkalinize, energize, lose weight, improve digestion and live longer.   Living foods contain enzymes. Get raw food via juicing, smoothies, salads and dips. 50% or more of our diet should be raw.

Foods to buy organic (thin skinned fruits and vegetables) include Celery, Peaches, Strawberries, Apples, Blueberries, Nectarines, Bell peppers, Spinach, Kale, Cherries, Potatoes, Grapes, Cucumbers, Squash and Zucchini.

2) Eat healthy fats:  Your brain and your hormones need healthy fats!  Our brains are 80% fat.

• Organic butter and ghee from pastured cows
• Coconut oil, palm oil, olive oil, walnut oil, flax seed oil, sesame oil
• Avocados
• Free range, organic eggs and pastured meat
• Fatty fish and fish oil
• Nuts

3) Choose nutrient dense carbohydrates.  Ditch the grains (with the exception of rice and quinoa in moderation) and eat complex carbs:  Vegetables, beans, sweet potatoes, and fruit.  Always combine carbs with healthy fats or protein.

* Avoid processed sugar and high fructose corn syrup.  Excess sugar feeds cancer cells, triggers weight gain, promotes premature aging, feeds pathogenic bacteria and yeast, creates hormonal imbalance and shrinks our brain. Sugar causes inflammation.

* Avoid grains, especially gluten – Gluten intolerance is linked over 100 illnesses. Research has shown that as many as 40% of all Americans may be gluten sensitive.  No human can properly digest gluten. Whole wheat bread has a higher glycemic index than a tablespoon of sugar or a Snickers Bar. Get tested or try an elimination diet.

4) Eat organic, pastured eggs and meat.  Factory farmed/feed lot animals have a very different nutritional profile than naturally raised animals.  Eat 4 servings of protein a day.

5) Eat traditional foods – Fermented foods contain billions of probiotics for building a healthy immune system (kefir, sauerkraut, kimchi, Greek yogurt, fermented coconut water, kambucha, etc.), organ meats, bone broth, and meat on the bone.

6) Take Supplements – Probiotics, Digestive Enzymes, Omega 3 fatty acids (DHEA), Vitamin D3, & Magnesium and iodine (Dulse and kelp)

7) Drink pure, filtered water.  Tap water contains chlorine, fluoride and who knows what else.

8) Move your body – I recommend interval training, walking, yoga and rebounding.  Find something you love and do it!

9) Get 7-9 hours of sleep in a completely dark room.  EMFs can interfere with sleep so keep your phone on airport mode if it’s by your bed and turn your wifi off at night.

10) Reduce your stress, deal with negative emotions, practice gratitude and forgive those who have wronged you and don’t forget to forgive yourself.

11)  Get tested for food sensitivities, GI health, chemical and heavy metal load, hormones, adrenal health, lyme disease, etc… Visit  the Integrative Wellness Center.

12) Learn to cook – Cooking is a lost art in America.  Cooking can be fun, nourishing, and educational.  Cooking can bring families and communities together. For some kids it’s their only interaction with the natural world.

13) Don’t let yourself become isolated.  Find a community.  Grow in your faith and use your gifts and resources to bless others.

My Favorite Food Pyramid from Nourishing Hope

I recently found this amazing food pyramid online at nourishinghope.com.  This pyramid is very similar to the therapeutic diet that we use at the Integrative Wellness Clinic.  My family and I try to eat this way 80-90% of the time.

The shaded areas of this pyramid represent foods that are not necessary but can be consumed by those who are not intolerant or allergic to them.  These include grains, starchy vegetables and diary products.   GF stands for gluten free grains. Notice that gluten is not permitted at all.  Rice and Quinoa are safe, gluten-free grains.  Some of the members of our family are intolerant to diary products so we use diary alternatives like coconut milk, hemp milk and almond milk instead.

I recently printed this out and put it on my fridge.  It’s nice to have a visual reminder of what I believe, and have experienced, to be the most healing diet on earth.

Chicken Bone Broth – Taken from INTERNAL BLISS, Recipes designed for those following the Gut and Psychology Syndrome diet

• Chicken Bones from 2 chickens (roasted with meat removed). To roast chickens, place in the oven at 370 degrees for 1 1/2 hours or until internal temp reaches 170.  Before roasting salt the chickens and put a half onion in each cavity for flavor and moisture.
• Filtered Cold Water – 4 quarts
• 1 Tbsp Salt (Himalayan or Celtic Sea Salt)
• 1 Tbsp Apple Cider Vinegar
• 4-5 bay leaves
• Veggies: onion, garlic, carrots, celery, parsley, thyme, rosemary

1. Place the bones in a large stockpot and cover with cold water. Bring to a boil and skim off the scum that will rise to the top. Turn down to a simmer or low.

2. Add the vinegar and salt and veggies. Let this broth cook for 24 hours. You may need to add more water as it evaporates. The minimum amount of cooking time would be 12 hours, but a least overnight is best. Strain the bones and veggies out and toss. The longer you cook the bones, the more medicinal your broth will be.

3. If you plan on drinking your broth in a mug add some seasonings first.  Chili powder, cumin, salt, italian herbs, gluten free mustard, and sugar free salsa are a few we like. Strain before drinking.

Best Friend Soup – by Kim Martindale

Ingredients:

• Chicken white or dark meat roasted or boiled; pulled apart or cut in small pieces 2 quarts of bone broth (recipe above)
• 1 tablespoon of fat left from roasting a chicken
• 4-6 carrots, sliced
• 4-6 stalks of celery, chopped
• 1 large sweet onion, chopped
• 3-4 tomatoes, diced
• 4-5 cloves of garlic, sliced or crushed
• 1-2 cups of frozen green beans
• 1-2 tablespoons of Italian Seasoning (if you like it spicy)
• 2 teaspoons of Cumin
• 2 teaspoons of Chili Powder
• Salt and pepper to taste
• 1 teaspoon mustard
• 1 Bay Leaf
• Optional: a half cup of pineapple salsa, organic tomato basil pasta sauce, or picante sauce.

Saute the veggies in fat left from roasted chicken; add the seasonings, and simmer until slightly tender in a large skillet or soup pot. I add frozen green beans to the fresh veggies giving them time to get tender as well.

Put the veggies into a stock pot and add chicken pieces and chicken broth until you have the desired amount of liquid. Let soup reach desired tenderness and enjoy!

When we found out that Grace needed to be on a gluten, dairy, egg and sugar free diet we had to make some big changes in how we ate.  As a family we embraced her diet (with the exception of eggs). Thankfully Grace and Lauren learned to love healthy, nutritious food. Here’s how we did it and what we learned along the way.

My advice for parents of picky eaters:

When it comes to food, take charge and be the parent.  Kids have no idea what their minds and bodies need to be healthy.  Help them build a strong immune system and healthy food preferences while they are young so they can avoid the many chronic diseases that have become so common on the SAD (Standard American Diet).

• Stock your pantry and fridge with clean, nourishing food.  If it’s not in the house no one will eat it.

• It’s your responsibility to provide and prepare good food.  It is your child’s responsibility to eat it.  Avoid food battles and bribing.

• Remember, your child will not let himself starve!

• Always combine sweet snacks with a good fat or protein to keep blood sugar levels stable and prevent a sugar addiction.

• Introduce new foods in very small portions along side familiar foods.

• Encourage your child to take a no thank you bite.  Tell them to take a bite and if they don’t like it, they can say, ‘no thank you’.  Don’t stop introducing the food just because the child doesn’t like it at first.

• Tell your child that taste buds change and you can learn to like anything if you keep trying it.

• Have your child eat healthy food FIRST.  Put the items they like most in a separate plate where they can see it but aren’t allowed to eat any until the healthy food is finished.

• If your child is very stubborn you can set a timer for meal times.  If they refuse to try their new food before the timer dings then the meal is over and they can go. However, they will not be allowed to eat anything else until their food is eaten.  Leave the food on the table so they can return if they get hungry and eat it later.

• Involve your child in cooking.  Let them help plan the menu. Teach them to cook.

• Make the food look fun to eat.

• Don’t allow children to eat dessert if they are unwilling to eat their meal.  If they are hungry enough to eat dessert they can eat their dinner. Teaching kids not to waste is important.  If they are full, they can come back later and finish their food.

• Blend vegetables and add them to soups, chili, spaghetti sauce and other meals.

• Set a good example by eating healthy food in front of your child.

• Help your child plant a garden to grow their favorite vegetables.

• Educate your child about nutrition.  Read labels with them and have them do some research to learn how certain ingredients effect their health.  Do the same with healthy foods.  Sites like, The World’s Healthiest Foods,  http://whfoods.org/the-worlds-healthiest-foods/  do a wonderful job of describing the health benefits of specific foods and provide links to clinical studies and research on these foods.

• Divide food into red, yellow and green categories so kids understand which foods are more nutritious (feed our cells, clean our bodies and strengthen the immune system) and which ones are anti-nutritious (damage, inflame and deplete the body of nutrition). Example: Green foods (broccoli, coconut, sweet potatoes, carrots), Yellow foods (milk chocolate, raw honey, peanuts, gluten free pancakes), Red (soda, store bought fruit juice, artificial sweeteners, candy).

• Find local farmers and farmer’s markets and take your kids to visit them.  A field trip to a farm can be a wonderful educational experience for kids.  Let them milk a cow and gather eggs.

• There are many good documentaries on food that you can watch with your older children.

If you need help choosing nutrient dense foods and understanding food labels pick up “Rich Food Poor Food: The Ultimate Grocery Purchasing System (GPS) by Mira Calton, Jayson Calton, William Davis and Mark Sisson (Feb 26, 2013).

1. Get checked for hypothyroidism. Constipation is one of the hidden symptoms of hyopothyroidism.

2.  Check for food intolerance, leaky gut, pathogenic gut flora, infections and parasites.  (Use the Alcat food sensitivity test and GI Effects Complete Profile Stool test) – http://www.metametrix.com/test-menu/profiles/gastrointestinal-function/dna-stool-analysis-gi-effects and http://www.alcat.com/

3. Eat plenty of fiber-rich foods. Vegetables are phenomenal sources of fiber. For added fiber to help normalize your stool, try whole organic flaxseeds. Grind the seeds in a coffee grinder, then add a tablespoon or two to your food.

You can also try organic psyllium. Psyllium is unique because it’s an adaptogenic fiber, which means it will help soften your stool if you’re constipated, or reduce frequency of your bowel movements if you have loose stools.

4. Exercise Regularly. This helps stimulate circulation and intestinal function, causing your bowels to move properly.

5. Take a high-quality probiotic. This helps to balance the good and bad bacteria in your gut, which is essential for proper digestive function. Probiotics are also useful in fighting IBS, which can contribute to constipation.

6. Aloe vera and magnesium supplements can also be useful tools to speed up your bowel movements. (Krebbs magnesium/potassium chelates – http://www.integrativepsychiatry.net/integrative-therapeutics-krebs-magnesiumpotassium-chelates60.html)

7. Drink plenty of water.  Try to drink half your weight in ounces.  Start your day with 10 ounces of water with lemon before eating anything.  Drink a large glass of water an hour or so before meals.

8. Avoid foods that cause constipation: Dairy, wheat and processed foods

9. Take a digestive enzyme

10. Try a detox fast

Here’s one that I recommend from Dr. Smothers, a clinical nutritionist in Memphis, TN.

Detox Fast:  Accelerated Fasting Detoxification Program: Liquid Fast  (By Dr. John Smothers)

Day 1:  Juice 2 quarts of Organic Apple Juice with lemon

• Drink fiber shake first thing in the morning – 2 T of Colon Plus mixed in apple juice or water
• Consume 2-4 tablespoons of of vegetable oils per day 
(flax seed oil, coconut butter, olive oil) – Best if mixed with broth
• Unlimited water, green tea (no sugar or honey) organic vegetable/fruit juices and bone broth are also allowed during the fast
• Use a herbal laxative with fiber if not having 2-3 bowel movements per day.
• Healthy Option:  HydroColonic to help irrigate toxins and waste from Large Intestine

Day 2:  Drink 2 quarts of hot stock broth

• Drink fiber shake first thing in the morning – 2 T of Colon Plus mixed in apple juice or water
• Consume 2-4 tablespoons of of vegetable oils per day (flax seed oil, coconut butter, olive oil)
• Water, green tea (no sugar or honey) organic vegetable/fruit juices and broth are also allowed during the fast
• Healthy Option: HydroColonic to help irrigate toxins and waste from Large Intestine

Day 3-5:  Drink 2 quarts of organic vegetable juice

Vegetable Juice Recipe –  (8oz) 70% Carrot, (2oz) 20% celery, (1/2oz) 5% beet, (1/4oz) fresh ginger, (1/4oz) garlic and (1oz) wheat grass.

• Drink fiber shake first thing in the morning – 2 T of Colon Plus mixed in apple juice or water
• Consume 2-4 tablespoons of vegetable oils per day 
(flax seed oil, coconut butter, olive oil)
• Water, green tea (no sugar or honey) organic vegetable/fruit juices and broth are also allowed during the fast.
• Healthy Option: HydroColonic to help irrigate toxins and waste from Large Intestine
• Olive Oil Flush:  Day 4 of fast.
• Mix 4-8 oz of extra virgin olive oil, 4-8 oz of fresh squeezed orange juice, 1-2 oz of fresh squeezed lemon juice.  Mix well and drink at bedtime.  Go immediately to bed and lay on your right side, with your right knee pulled close to chest for 20-30 minutes. Drink Fiber shake upon arising the next morning.

Related Podcasts Worth Listening To:

• Listen to an interview with JJ Virgin on the topic of food intolerance:  http://www.blogtalkradio.com/undergroundwellness/2012/11/02/the-virgin-diet-w-jj-virgin
• Wheat Belly with Dr. William Davis – http://www.blogtalkradio.com/undergroundwellness/2011/09/28/wheat-belly-with-dr-william-davis
• Magnesium Deficiency: The Stealth Bomber in Chronic Disease – http://undergroundwellness.com/podcasts/magnesium-deficiency-the-stealth-bomber-in-chronic-disease/

2013 has certainly been the year of the flu.  Everyone I know has been touched by it including some members of my own family.  Our community has been hit very hard with multiple flu strains this year effecting lots of people, many who got the flu shot.  Our family opted not to get the shot to avoid the side effects of some of the ingredients (formaldehyde, mercury and aluminum) and the risk of acquiring GUILLAIN-BARRE syndrome.  Many of our friends who got the shot still had serious bouts of the flu.

Last week I had the unfortunate experience of succumbing to the flu myself.  After two nights of very little sleep and elevated stress during which time I was exposed to the flu virus via my husband, I became very ill.  It started on Saturday evening with a sore throat, headache and ear ache. By midnight I had severe chills and a fever of 102.  My entire body, every muscle and joint ached and my head throbbed.  I felt as if both of my ears and my throat were infected.  I was so weak I could barely walk to the bathroom and when I did, the chills would come over me until I was shaking.  After that I would break out in a sweat.  I stayed in bed for 30 hours straight, sleeping off and on and drinking every waking moment.

My family rallied around me and took wonderful care of me.  They helped me stay on my protocol by bringing me hot green tea or yerba mate, apple cider vinegar and refilling my water bottle.  I drank 90 ounces of water during that time. I diligently followed what I could of my own protocol (see below).

On Monday morning at 3:20 AM I woke up fever free.  Other than a mild sore throat I felt fine all day.  I took it easy doing light work around the house and reading.  I did one round of light therapy on Wednesday at Dr. Smother’s office.  I woke up Thursday morning feeling amazing and right back at 100%!  I was even able to work out (low intensity) on Thursday and I got a good hour long work out in on Friday.

The flu usually lasts from 3 days to 2 weeks.  I believe the protocol below shortened the duration of my flu symptoms to just one and a quarter days and that’s without a shot or Tamiflu.

Prevention is always the best medicine!   Here are a few things I do to keep my immune system strong in hopes of preventing the flu or limiting the severity and duration of it should I be exposed.

Preventative Steps:

• Take 10,000 IUs of Vitamin D3 every day during the winter
• Take a high quality, refrigerated probiotic, with multiple strains (at night on an empty stomach). Eat fermented foods such as raw kefir, kimchee, miso, pickles, sauerkraut, etc., which are rich in probiotics (good bacteria). Scientific research shows that 80 percent of your immune system resides inside your digestive tract, so eating probiotic-rich foods, or taking a high-quality probiotic, will help support your immune health.
• Get at least 8 hours of sleep
• Supplement with Gingko
• Light daily exercise (walking, lifting weights or yoga)
• Avoid processed food and fructose/sugar. (Eating or drinking 8 tbs. of sugar, the equivalent of about two cans of soda, can reduce the ability of white blood cells to kill germs by forty percent. The immune-suppressing effect of sugar starts less than thirty minutes after ingestion and may last for five hours)
• Eat or supplement with garlic every day
• Daily Vitamin C supplement
• Eat Coconut oil daily
• Daily Magnesium supplement

When I started having flu or cold symptoms, I continue with the above while adding a few more ingredients.  I don’t necessarily use all of these ingredients at once.  I’ve starred the top 6.

Dealing with Symptoms:

• 2 tablespoons of coconut oil (2x day)
• Green tea sweetened with raw, local honey
• Stop eating any dairy, sugar or wheat products
• 5000 mg of Vitamin C (3 times a day)
• * Syinfect (2 tablets 3 times a day)
• LOTS of fresh Garlic or freeze dried garlic (4 tablets 3x a day)
• Boiron Oscillococcinum Natural Flu Relief
• Sambucus (Elderberry Syrup) 3x a day
• *  Braggs Apple Cider Vinegar (2 tablespoons mixed with water 2x a day, good for sore throats)
• *  Goldenseal (natural antibiotic/antiviral) or my natural doctor’s herbal flu tincture: Dr. John’s Bac Viral
• *  Bovine colostrum – ImmunoGPRP powder or spray
• Iodoral Iodine supplement (1/2 capsule a day while having symptoms)
• Gargle with warm salt water  (wonderful sore throat treatment)
• * Zinc – When taken within a day of the first cold symptoms, zinc can reduce the duration of a cold by about 24 hours and reduce the severity of symptoms, according to a Cochrane Review of 15 clinical trials.
• * Chicken Soup from bone broth (or just drink the broth). Yes, it does work! Chicken contains a natural amino acid called cysteine, which can thin the mucus in your lungs and make it less sticky so you can expel it more easily. Processed, canned soups won’t work well. For best results, make up a fresh batch yourself using the broth from bones cooked overnight. Make the soup hot and spicy with plenty of pepper. The spices will trigger a sudden release of watery fluids in your mouth, throat, and lungs, which will help thin down the respiratory mucus so it’s easier to cough up and expel.

***ACF is an excellent cold and flu supplement that combines several of the ingredients above into one single product.

• Link between flu shots and Alzheimer’s disease
• The flu vaccine exposed

After conducting quite a bit of research (on the web, reading books, watching documentaries, talking to people, and listening to podcasts) and sampling different products I have decided to compile a list of my favorites here.  If you have a suggestion in any one of these categories please feel free to share it.  Just click on each item/link to learn more.  Check back for updates!

Best Juicers/Blender

• Breville Ikon Juicer
• Green Star Juicer
• Vitamix Blender

Favorite Certified Organic Farms

• West Wind Farm  (for raw milk/cheese, grass-fed/pastured meats and eggs in West TN)
• Windamere Farms (Memphis)

Favorite Magazines

• Living Without  (the magazine for people with allergies and food sensitivities)

More of my favorite health products:

• Manuka honey (powerful natural antibiotic for wounds, infections and colds)
• Organic, virgin coconut oil (Super Food especially for the brain)
• Jovial brown rice pasta (delicious gluten-free, dairy-free pasta)
• Coconut palm sugar (delicious, nutritious, low glycemic index)
• Earthing pad (enhanced sleep, inflammation and EMF reduction)
• Qlink Nimbus (Reduces EMFs – harmonizes and calms)
• Wetter Water Reverse Osmosis System
• Water Wise Home Water Distiller
• Himalayan Salt
• IQ Air – Whole house filtration system

Best Whole Food Supplements and Nutritional Products

• Metagenics
• New Chapter
• Integrative Therapeutics,
• Dr. Mercola’s Products
• Baseline Nutritionals
• Jedwards International (for organic, virgin coconut oil and krill oil)
• Azure Standard: Quality bulk and Natural Foods
• US Wellness Meats

Favorite Books

• Gut and Psychology Syndrome
• Deep Nutrition
• Natural Cures
• Healing the Gerson Way
• 150 Healthiest Foods on Earth
• Lessons from the Miracle Doctors
• The Maker’s Diet
• Health and Nutrition Secrets That Can Save Your Life
• Wheat Belly: Lose the Wheat, Lose the Weight, and Find Your Path Back to Health
• Cure Unknown: Inside the Lyme Epidemic

Best Skin Care

• Dr. Hauschka
• Dari Natural
• Arbonne
• Caren Minerals

Best Health Documentaries

• Food Matters
• Fat, Sick and Nearly Dead
• Healing Cancer
• Food Inc.
• Under Our Skin  (Lyme Disease Epidemic in the USA)

Best Grocery Store for Organic Produce in Memphis

• Whole Foods
• Fresh Market
• Collierville Meat Market (for organic, grass fed beef and free range, organic chickens)

Best Bentonite Clay for Detox – Mississippi Miracle Clay

Best Free Nutrition/Prevention Advice

• Dr. Mercola
• Baseline Nutrition
• Underground Wellness Radio

Best Natural, Preventative Health Care Provider in Memphis – Dr. John Smothers

Best Site for Learning about Vaccines – National Vaccine Information Center

Best Herbs and Superfoods – Dragon Herbs, Gaia Herbs

Best Cleanse/Detox Programs – Arise and Shine, Detox Safely, Candida Cleanse

Kim’s Health and Wellness Wish List:

• Arise and Shine – Full Body Cleanse
• Rebounder – N.A.S.A. found that rebounding was 68% more efficient than treadmills or other forms of exercise. N.A.S.A. also found rebounding to be helpful in rebuilding the bone mass and muscle mass that astronauts lose in the weightlessness of space.
• Magnetico Sleep Pad – This pad was designed and constructed to enhance recuperative sleep and turn your current mattress into a therapeutic, stress relieving sleep environment giving you a deeper, more relaxed and restful sleep. The mattress pad is shown to promote nerve stimulation, accelerate the natural healing process and relieve pain and discomfort in certain patients. Magnetic therapy increases circulation, blood flow oxygen levels and helps supply energy to the body.  Click on this link to learn more about magnetic therapy – http://www.thebestdayever.com/news/podcast/podcast-88-david-wolfe-and-dr-dean-bonlie
• Ewater Revitalizing Shower Filter – SIX TECHNOLOGIES including stronger far infrared & magnetics, are sequenced with carbons and KDF for structuring, energizing, chlorine and metal reduction, and powerful water flow. Provides an average 12-15 months of superior bathing and showering per cartridge. A strong water flow with no need to back wash.
• Complete Home EMF Protection Set – Stetzerizer-US is the US distribution for Graham Stetzer Stetzerizer products.  The Stetzerizer product line consists of 3 products: the Microsurge Meter, the original filter, and the dual-filter powerstrip/surge-suppressor.  Are you interested in cleaning up dirty electricity in your environment?  Then you have come to the right place.

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Favorite Detox Fast:  Accelerated Fasting Detoxification Program: Liquid Fast  (By Dr. John Smothers)

Day 1:  Juice 2 quarts of Organic Apple Juice with lemon

• Drink fiber shake, Colon Plus (2 tablespoons) mixed in apple juice or water.
• Consume 2-4 tablespoons of of vegetable oils per day 
(flax seed oil, coconut butter, olive oil)
• Water, green tea (no sugar or honey) organic vegetable/fruit juices and bone broth are also allowed during the fast.
• Use herbal  laxative with fiber if not having 2-3 bowel movements per day.
• Healthy Option:  HydroColonic to help irrigate toxins and waste from Large Intestine

Day 2:  Drink 2 quarts of hot stock broth.

• Drink fiber shake, Colon Plus (2 tablespoons) mixed in apple juice or water.
• Consume 2-4 tablespoons of of vegetable oils per day (flax seed oil, coconut butter, olive oil)
• Water, green tea (no sugar or honey) organic vegetable/fruit juices and broth are also allowed during the fast.
• Healthy Option: HydroColonic to help irrigate toxins and waste from Large Intestine

Day 3-5:  Drink 2 quarts of organic vegetable juice.

• Vegetable Juice Recipe –  (8oz) 70% Carrot, (2oz) 20% celery, (1/2oz) 5% beet, (1/4oz) fresh ginger, (1/4oz) garlic and (1oz) wheat grass.
• Drink fiber shake, Colon Plus-2 tablespoons mixed in apple juice or water.
• Consume 2-4 tablespoons of vegetable oils per day 
(flax seed oil, coconut butter, olive oil)
• Water, green tea (no sugar or honey) organic vegetable/fruit juices and broth are also allowed during the fast.
• Healthy Option: HydroColonic to help irrigate toxins and waste from Large Intestine

• Olive Oil Flush:  Day 4 of fast.
  Mix 4-8 oz of extra virgin olive oil, 4-8 oz of fresh squeezed orange juice, 1-2 oz of fresh squeezed lemon juice.  Mix well and drink at bedtime.  Go immediately to bed and lay on your right side, with your right knee pulled close to chest for 20-30 minutes. Drink Fiber shake upon arising the next morning.