autoimmune conditions) include: 1. toxic metals: aluminum, mercury, arsenic, lead 2. persistent organic pollutants (POPs): drugs, alcohol, solvents, food dyes/addi- tives, pesticides, formaldehyde 3. microbes produced by yeast and bacteria in the gut; and 4. ammonia and urea produced from the breakdown of protein.


Diet Modification: Though nutrition experts do not all agree on what constitutes an ideal diet, these guidelines are a good place to start: 1. avoid/greatly minimize inflammation-inducing hydrogenated, trans,and animal-based saturated fats (beef, pork, lamb, duck), gluten, dairy, GMOs, caffeine, MSG, processed foods, the toxins noted above, and especially sugar/simple carbohydrates. 2. barring allergies/food sensitivities or a health condition that calls for a different approach, include high-ome- ga3 wild fish, organic chicken/turkey/eggs, protein powder to supplement inadequate protein intake, whole organic grains, and as many organic colorful raw foods as possible. The ideal dietary regimen also minimizes salt intake, maintains high potas- sium intake, and includes ample amounts of high-pH, non-tap water.


Environmental Clean-Up: We ingest


what we breathe, and much of what we place on our skin can enter our blood stream and organs through our epidermis, hair follicles, or glands. While health risks vary based on multiple factors, including extent of chemical exposure, age, im- mune/health status, and genes, it is ideal to avoid these toxins commonly found in mainstream products (see EWG.org): 1. Household Cleaners: chlorine bleach; ammonia; hydrochloric/phosphoric acid; sodium/potassium hydroxide; ethanol- amines; synthetic fragrance; and quaternary ammonium compounds 2. Body Care Products: aluminum; sodium lauryl/laureth


sulfate (SLSs); BHA/BHT; triclosan/triclocar- ban; coal tar dyes; parabens; polyethylene/ PEGs; phthalates; diethanolamine (DEA); synthetic fragrance; petrolatum/petroleum distillates; and siloxanes. Instead, many online resources provide innovative, simple DIY formulas for every type of cleaning project, and numerous ready-made cleaners and reliable skin care/cosmetic products are readily available in local health food stores.


Exercise/Maintaining Muscle Mass: Ample scientific evidence supports regular exercise as being critical to good health. While exercise does initially stress the body, its long-term positive effects include: 1. greater muscle strength/flexibility 2. enhanced transport of oxygen and nutrients into, and waste out of, cells, 3. greater body function, efficiency and energy 4. improved mood, and (5) enhanced fat metabolism.


When exercising, aim to lose fat, but also gain muscle. Muscle weighs more, but the body burns more calories to maintain a pound of muscle than it does to maintain a pound of fat. Loss of 1-2 pounds/week, or no more than 1% of total body weight, is a safe, sustainable, long-term goal. Although not for everyone, some fitness experts consider interval or burst training (20-40 minutes, 3-4 days per week) to be the best way to burn fat quickly and promote after-exercise fat burning for up to 36 extra hours. The key is to start and keep mov- ing on a regular basis for a total of 40-60 minutes, ideally daily or no fewer than five days per week, Selecting something toler- able with relatively easy access is important to long-term compliance with any exercise regimen.


Healthy Weight Maintenance: Scien-


tific studies have proven overweight/obesity to be a significant threat to all body systems and a cause of early death. The health conditions associated with overweight/obe-


Eclectic Naturopathic Medical Center, LLC


Kathleen Riley, ND


Susan Yarett, ND


• Providing gentle, effective treatments for acute and chronic illnesses for infants through geriatrics.


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