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Pure water is the second most essential nutrient for human life. Water plays a crucial role in
every function of your body. It is the master waterway that carries nutrients to all your
cells, carries waste products away from the cells, and transports hormones, enzymes,
neurotransmitters, and other essential components to and from their correct destinations.
Localized Dehydration
Your body is made up of about 25% solid matter and about 75% water. Your brain is about
85% water. If you do not take in enough water every day, parts of your body become
dehydrated. This does not always result in your becoming thirsty. The parts of your body
that begin to lack enough water to adequately perform their normal functions will produce
varying signs, symptoms, and problems. Most of us either ignore, misinterpret, or label
these as a disease. This is well documented in a book entitled Your Body’s Many Cries for
Water (click to buy) by F. Batmanghelidj, M.D.
Your body naturally prioritizes which nutrients go to which glands and organs based upon
keeping you alive and functioning as well as possible for as long as possible. Also, since
water is at least as essential as any other nutrient to your survival, it is very easy to
understand how and why your body would reduce its supply of available water to certain
areas to insure an adequate supply to other areas if it is not receiving enough for all areas
at once. This explains why you could feel symptoms from lack of water that may not be
immediately recognized as water deficiency.
Many of the symptoms caused by dehydration are due to excessive amounts of histamine
being produced to help your body make up for a low water situation. The rise in histamine
directs other parts of your body to take in more water and redistribute it based upon your
prioritized survival system. Histamine and its water regulators, such as prostaglandins, can
cause you to feel pain.
Some of the more common problems that may be caused or worsened by localized de-
hydration, and which respond well to re-hydration, are:
• Heartburn
• Excess weight
• Ulcer pain
• Constipation
• Stomach pain and inflammation
• Middle and lower bowel pain and inflammation
• Asthma
• Allergies
• Headaches
• Joint (rheumatoid) pain, back pain, neck pain and leg pains when walking
• Poor sleep
• Angina
• Anxiety and stress
• High blood pressure
• Depression
• Diabetes
NO
TE:
Water Purity Any
well
We all grow up taking our plentiful and "pure" water supply for granted. You become used with
to just turning on the faucet or going to the nearest water fountain. Unfortunately, this isa a
pu
mistaken assumption. In an October 1, 1985 Wall Street Journal article by Robert E. Taylor, mp
entitled New Tests for Drinking Water Quality Raise Concerns about Federal Standards, itinst
was stated that "In general, people assume their drinking water is safe because there arealle
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standards and because local systems test for contaminants.... But what they don’t know is bef
that the water systems don’t test for the carcinogens and other dangerous chemicals thatore
are being found." 198
3,
Later in the article, Mr. Taylor says "...there are indications that the pollution problem is or
that
growing. Wells have been closed in at least half the states. Contributors to pollution lurk is
everywhere: septic tanks, gas tanks, animal feedlots, and industrial chemical dumps. No less
state is immune: Even in Hawaii, pesticides have tha
n
tainted parts of its water supply." 60
feet
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To date, over 70,000 different water contaminants have been identified. These include: p,
sho
• Biological impurities such as bacteria, viruses, and other microscopic parasites as uld
well as dissolved organic compounds, including PCBs and other halogenated be
test
compounds.
ed
• Heavy metal salts, such as lead and mercury dissolved gases (primarily radon in for
PCB
private wells) such as fluorine and chlorine (see the section on Fluorine and Chlorine)
s
and
• Suspended solid particles such as asbestos fibers. oth
On average, we each use about 100 gallons of water every day. That includes 25 to 50 er
org
gallons of water for a shower, roughly 7 gallons for every toilet flush, about 2 gallons for anic
brushing teeth, and up to 20 gallons for washing dishes. com
pou
Over 90 percent of this country’s drinking water supply comes from underground sourcesnds
such as springs and aquifers. Since a significant portion of underground storage tank leaks .
gasoline and other chemicals, it is not surprising that at least 40 percent of all ground water
contamination comes from these leaking underground tanks. Another 50 percent, at least,
of the pollutants in your drinking water comes from runoff. This is not only from farms but
also from urban and suburban lawns and streets. Toxic waste sites are an obvious source of
ground water contamination. In addition, lead in plumbing, as well as other contaminants
from different types of plumbing, are a constant source of water pollution.
If you feel safe with your well or spring, you may need to think again. The Environmental
Protection Agency estimates that approximately half the water supplies in rural areas
contain hazardous substances and that, of these, 20 percent are "grossly contaminated."
There are no drinking water standards for rural wells. Laws for public water quality and
safety do not apply to private wells.
The Safe Drinking Water Act of 1974 established maximum contaminant levels for 26
contaminants, including specific micro-biological organisms, inorganic chemicals, organic
chemicals, and radio-nucleotides. Amendments passed in 1986 added maximum
contaminant levels for 57 more contaminants, followed by another 25 in 1991. These
standards are violated thousands of times across the country every year. The states and
federal government do little to enforce them. In addition, this list of 108 contaminants is
minuscule compared to the more than 70,000 potentially hazardous substances that can be
contaminating your drinking water supplies.
Things You Can Do To Improve The Quality of Your Water
1. If your water comes from a public water supply, leave your drinking water in a
pitcher in the refrigerator for at least 30 minutes. Most of the chlorine will evaporate.
Alternatively, you can boil your water for 15 minutes.
2. Buy an activated, compressed carbon water filter that you can attach to your kitchen
faucet and/or shower head. These are available, relatively inexpensively, at most
department stores such as K-Mart, Fred Meyers, Wal-Mart, etc.. If you'd rather get
one online you'll find a good selection (here (opens a new window). Shower head
filters help prevent most pollutants in water, especially chlorine and fluorine, from
being absorbed through your skin. Since whatever you put on your skin does get into
your body, you should never put anything on your skin that you would not put in
your mouth.
3. More elaborate water filtration systems for home can be more expensive but also
more effective. The one we prefer, use, and sell in our office is the Microwater
system. It has a multi-stage filtration system with an electrolysis unit that not only
supplies very pure water but also allows you to set the pH of your water (see the
section on pH).
4. Bottled water, if you are sure of its purity and quality, is another option instead of
tap water.
5. Ultraviolet water treatment systems are excellent for eliminating micro-organisms
and parasites from your water supply. These devices can be quite expensive if
installed on a whole house water system.
Distillation is another way to destroy micro-organisms and parasites. Distillers,
however, can be quite expensive for producing enough water for an entire family. In
addition, some questions exist as to their effectiveness in removing toxic chemicals.
Beneficial minerals are lost when water is distilled. Also, distilled water may not be
the best choice for improving and maintaining health. Fish can not live in distilled
water.
6. Yet another way to rid your water supply of micro-organisms and parasites is reverse
osmosis. These can be expensive to buy and maintain. Some beneficial minerals are
lost with reverse osmosis. It may not be the best for maintaining health since the
water it produces will not keep fish alive.
7. Treating water with Ozone is a common practice in some parts of the world. This is a
very effective but somewhat costly alternative initially. It is a definite replacement
consideration for whole house, community, or city water purification systems. One
company that produces such systems is U. S. Ozonair International. Their phone
number is 415-952-1420.
Drink More Water
To restore and maintain optimal health, you may need to drink more water. At the most, try
to drink about half your body weight in ounces of pure, high mineral content, high alkaline
pH (see the section on pH) water every day. For example, if you weigh 160 pounds, you
may need to drink up to 80 ounces (10, eight ounce glasses) of water each day. Freshly
made vegetable and fruit juices are great for you and count toward your daily water
requirement. Other drinks, such as pop, coffee, tea, and bottled, canned, or frozen juices,
do not count.
Some people say they can not tolerate drinking plain water. This is usually because they
have never had healthy water to drink. When you provide your body with pure, high mineral
content, high alkaline pH water, you will invariably find an increase in your body’s desire
and tolerance for water. If you still find difficulty drinking plain water, try adding the juice
from half a fresh lemon (not bottled lemon juice concentrate) to each glass of water. Begin
with one, 8 ounce glass of water one-half hour to one hour before each meal every day.
Gradually increase your water intake until you can comfortably take in your optimal daily
amount.
Water pH
What is pH?
pH is a measurement of how acidic or how alkaline something is. Your blood is maintained,
as a priority above all else, at a pH of 7.3 to 7.45. Too great a variation from this optimal
range is life threatening. For example, at a blood pH of about 6.95, you would likely go into
a coma and, without medical help, possibly die. Skin is healthiest at a pH of about 4.7. This
is very acidic. Acidic skin provides you protection against bacterial infections entering
through your skin. Most external pHs are normally acidic and most internal pHs are normally
alkaline. Neutral is 7.0. Anything less than 7.0 is acidic. Anything greater than 7.0 is
alkaline.
pH and Waste Neutralization/Disposal
One of the interesting things about the pH of water is the amount of oxygen in water at
different pH levels. Acidic water, by definition, has a higher concentration of hydrogen
atoms. Alkaline water has more hydroxyls. Hydroxyls are equal concentrations of both
hydrogen and oxygen atoms. Alkaline water, therefore, has a higher concentration of
oxygen atoms than acidic water. The amount of oxygen in water increases as the pH rises.
Everything your body does to produce energy and to continue life produces acidic waste
products. To maintain life and health, your body must neutralize and/or dispose of these
acids. Clinically, it has been my experience that individuals with the most chronic and the
most difficult problems are those people with the most acidic bodily fluids. The results of
your body being unable to neutralize and eliminate excess acidic wastes are endless. Among
many others, some of the more recognizable conditions that are caused or worsened by
excessively acidic conditions are:
• High blood pressure
• Diabetes
• Allergies
• Arthritis
• Cancer
• Asthma
• Degenerative joint diseases
• Osteoporosis
• Digestive problems
Reducing Acidity
Our bodies have many ways of neutralizing or eliminating acidic waste products. Simply
breathing is very effective way of reducing acids in your system. When you take in oxygen
and breathe out carbon dioxide and carbonic acid, you decrease the acid levels in your
blood. Moderate exercise helps by increasing the depth of your breathing as well as the
frequency. Excessive exercise can produce more acids than you can eliminate by breathing.
Proper breathing (see the section on Proper Breathing) is extremely beneficial whether you
are exercising or not.
More important than breathing is the use of minerals to neutralize acids within your cells, in
your blood, in your urine, and in your lymphatic system. When your system can no longer
neutralize its excess fatty acids, acetic acids, lactic acids, uric acids, cholesterol, and others,
your body will store them away to keep them from making your blood too acidic.
Constantly replacing the minerals your body uses to neutralize acids is essential. The most
obvious source of minerals for replenishing and restoring your mineral reserves is your food.
The best foods are those that form the fewest acidic waste products and that provide the
greatest amount of acid neutralizing minerals. The foods with the highest mineral content
are vegetables. However, even the best foods contain only about 3 percent minerals. The
other 97 percent is carbon, hydrogen, nitrogen, and oxygen. This means that even the best
foods are ultimately reduced to acidic waste products by your body. In other words, you
cannot eat enough high-mineral-content foods or take enough mineral supplements to
adequately neutralize all the acidic waste products your body produces daily.
Besides minimizing your intake of highly acidic foods and maximizing your alkalinizing
foods, you should reduce your acidic drinks. Coffee, black tea, commercial fruit juices, and
carbonated beverages such as pop and sodas are often very acidic and made from poor
quality, highly chlorinated and/or fluoridated water. In addition, caffeine-containing drinks,
as well as artificially flavored drinks (see the section on food additives), act as diuretics and
dehydrating agents. They make you lose excessive amounts of water. Also, caffeine and
artificial sweeteners (see the section on food additives) can stimulate weight gain by
confusing normal thirst and hunger signals.
Akaline Water
Other solutions for helping to minimize or reverse the chronic degenerative changes
resulting from the gradual buildup of acidic waste products are drinking plenty of pure, high
alkaline pH water and/or freshly made vegetable juices (see the sections on Water and on
Juicing). You can check the pH of your water at home or work by using a test kit for
checking swimming pool pH. The higher the pH of your water, the better it will be for you.
Anything between 8.0 and 10.0 is excellent.
In testing the pH of the water throughout our county, we found that all the water samples
were very acidic. If your water’s pH is less than 8.0, you can raise it with liquid chlorophyll.
Ask for liquid chlorophyll at your local health food store and follow the instructions for how
much to add per glass of water. When you consider that it takes about 32 glasses of water
to neutralize the effects of the acidity of one can of soda pop, you can readily see the
benefit of such a handy supplement.
Another way to raise the pH of your water is to use a water purification device such as the
Microwater system. This water treatment system uses a multi-stage filter before electrically
concentrating your water into its more acidic and alkaline components. It supplies you with
an adjustable level of pH. You choose your level of alkalinity. This machine is also available
for purchase through our office.
Ske
leta
· Diet Information
· Exercise
· Kettlebell Classes
· Active Stretching
· Body Weight
· Kettlebell Exercises
· Blood Types
· Water and Oxygen
· The Immune System
· Stress And Meditation
· Protocol Suggestions
· Perpetua Articles
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Kettlebells are an ideal form of exercise because they work and strengthen every muscle in
the body while at the same time providing a great cardiovascular workout. One of the first
things people notice is how quickly you are able to get a good workout. Kettlebells are
popular with both athletes and people looking for general fitness and weight loss.
Eight curious people attended my first Kettlebell class on April 8th, 2008 in Newport on The
Oregon Coast. Amazingly, as many have come, gone, and stayed, or not, four of the original
eight are still with me as this chronicle begins in late December, 2008.
My exposure to Kettlebell strength and fitness training began serendipitously in 2001 with a
web search for a protein drink containing eggs instead of whey or soy. Somehow,
www.dragondoor.com came up. I recognized the Kettlebells from working as a therapist and
trainer while attending National University of Health Sciences to earn my doctor of
chiropractic degree (see Biography). I never found the protein drink, but did order “The
Russian Kettlebell Challenge” video (www.dragondoor.com ) and haven’t looked back since.
Apparently many others have found Kettlebells as well. Kettlebells are one of the top 10
fitness trends for 2009. (see the Sarah Jio Blog)
The ultimate achievement of my Russian Kettlebell Certification (RKC) was not without
difficulty (see Overtraining article). Even so, it was accomplished in April, 2006. Re-
certification is required every two years. As of this date, I have not re-certified. What
follows are my procedures for safely and effectively training someone from beginner level to
advanced Kettlebell practitioner.
There will never be an end to improving and expanding Kettlebell training, but this is my
work-in-progress. Hopefully, you will find it helpful. It certainly is working for my students.
My first class is free. Originally, I began all new students with instructions in proper
squatting. This naturally progressed to swings. Invariably, there were stories of extreme
soreness, while getting up and down, for days after class. The most extreme was a lady who
said she had to relieve herself while standing in the shower. She explained it hurt too much
to sit and stand again. She did return for two classes, but hasn’t been seen since.
To avoid this problem, I’ve instituted a screening procedure and a prerequisite format for
my Kettlebell classes. The screening procedure is adapted from Gray Cook’s and Lee
Burton’s “Secrets of Primitive Patterns” DVDs (www.dragondoor.com).
New students are given printed information about the uses and benefits of kettlebells, the
principles of the RKC system and, most importantly, safety (see Kettlebell Safety). They are
then arranged in class so they can sneak peaks at the advanced students performing their
designated routines. Included in this screening are upper body and lower body rolls, side
plank, pushups, and rotary stability. After any deficiencies are noted, we do 21 reps of the
Tibetan Five Rites, 10 reps of the Advanced Torso Series, 10 reps each side of the Indian
Sun Exercises and 10 Wall Squats within 3” of the wall (after instruction in proper squatting
technique). Inability to complete these four activities within 45 minutes requires retesting at
the next class.
The second class includes a group of exercises to get newbies comfortable with safely lifting
and moving a kettlebell below their waists, above their waists, and above their heads. A
significant portion of this class is from Andrea DuCane’s “Working with Special Populations”
DVDs. (available at dragondoor.com)
The third week begins the serious work of mastering the Swing, the Turkish Getup, the
Clean, and the Military Press. Also the end-of-class burns are introduced for the first time.
These are always tailored to the exercises mastered and newly introduced.
The number of weeks required for all the additional exercises varies from class to class.
Meeting once a week, as we do, takes longer, of course, than multiple days of instruction
weekly. Variety is added to classes with burns, combination and series of exercises.
Once mastery of all the exercises is accomplished, an evening is devoted to recording
personal bests. See personal bests chart. Then series of exercises are introduced. These are
continued for weeks at a time to improve strength, mass, and VO2 max. See charts for
strength and mass and aerobics 1 and 2. For any student wishing to be able to successfully
complete the RKC (Russian Kettlebell Certification) instructor program we include training
for accomplishing the Snatch requirements as well as the conditioning to get you through
the three days. See chart for snatch training.
For the truly ambitious we add Pavel’s Rite of Passage training, USSS Counter Assault Team
10-minute Snatch Test training and training for being able to press a kettlebell closest to
half your body weight. There’s no end to all the possibilities.
If you are interested in Kettlebell classes near Newport on the Oregon Coast, please
contact us via phone or email for information or to sign up.
Active Stretching
Warming up and cooling down are very important aspects of exercise. Passive stretching
has not been shown to reduce injuries. In fact, there is some evidence that passive
stretching can increase your chances of injury. Examples of passive stretching are leaning
forward at your waist to try and touch your toes, whether sitting with your legs out straight
in front of you or standing. This type of stretching should always be avoided. Active
stretching, however, is excellent before and after your exercise routines to help loosen and
clear your muscles. It is the safest and most effective way to stretch.
To do any active stretch, contract or tighten the muscle(s) opposite the muscle(s) you want
to relax or stretch. For example, if you want to stretch the muscles on the front of your
upper arm (biceps), you tighten the muscles on the back of your arm (triceps). This is easily
done by straightening your elbow as hard as you can without cramping. Conversely, if you
want to stretch the muscles on the back of your upper arm, you tighten the muscles on the
front of your arm. In other words, bend your elbow as hard as you can without cramping.
This same principle applies to any muscles anywhere in your body. For example if you wish
to stretch your muscles on the back of your legs (hamstrings, gastrocnemius, etc.), sit with
your legs straight out in front of you. Tighten your abdominal and gluteal (buttocks)
muscles so your upper pelvis tips back. Hold this pelvic tuck without holding your breath.
Next, tighten the muscles on the front of your upper legs (quadriceps) by pushing your legs
down to the floor as hard as you can without cramping. Then, bend your ankles and pull
your toes toward your head (tibialis anterior, etc.) while reaching toward your toes with
both hands. You will definitely feel a strong stretch along the entire length of the backs of
your legs. Use this principle of active stretching to relax and loosen any muscles anywhere
in your body after you exercise.