Drink Plenty of Pure Water: Be sure that you remain hydrated. Drink 10-12 glasses daily to keep toxins flushed from the body and remain hydrated.

Eat Low Glycemic Carbohydrates: Avoid empty calorie food that is devoid of nutrition.  Foods like donuts, candy, soda, white breads, alcohol and such. Even some fruits and vegetables are high on the glycemic index. Get educated on the glycemic index so that you are eating calorie dense carbohydrates. High glycemic foods may contribute to inflammation. Good carbohydrate choices would be Oatmeal (not instant), beans, berries, cantaloupe, apples, peaches, pears, plums, broccoli, cabbage, cauliflower, dark leafy greens, walnuts, and almonds.

Include heart healthy foods: Eat whole grains, fruit and vegetables and avoid sugary foods, saturated fats and refined processed food.  Refined, processed and high sugar foods gum up the digestive system which prevents the absorption of essential nutrients.

Eat Berries: Berries are full of antioxidants, phytonutrients, and fiber. They are low in sugar. Most berries have anti-inflammatory properties.

Eat Protein: Protein is the basic material of life. Our bodies could not grow with out it. We derive our essential amino acids from meat protein. There are 22 amino acids which support our bodies. Eight are essential meaning they cannot be manufactured by the body and must come from dietary sources. The body will feed on itself if its protein supply is limited or depleted.  Protein is essential for cellular repair and proper organ functioning since our organs are made of protein. Muscles, bones, cartilage, skin and antibodies that guard us from disease are also made of protein.

Eat lean meat protein: Protein such as free-range chicken and turkey. Red meats like buffalo or grass fed beef are a better choice for red meat (eat red meat rarely).  Eggs that are high in omega-3 fatty acids are a great source of protein as well as tofu as a vegetable protein source.

Eat Low Fat Dairy Products:  These are also great protein sources. Avoid full fat dairy products such as whole milk, full fat cottage cheese and full fat cheese and sugary dairy products such as sweetened yogurt. Opt for 1% or skim milk, plain yogurt or kefir,
low fat or Fat Free Cottage Cheese and Low Fat Mozzarella and Ricotta cheese.

Drink Protein Drinks: If you are on the run and need a quick meal or are looking to reduce your weight, look to protein shakes. Add berries or other fruit for added flavor. Avoid those that are high in sugar or are sweetened with artificial sweeteners. If they are sweetened with stevia or fructose then that is ok.

Eat Fish: Fish and shellfish are rich in omega-3 fatty acids which help with inflammation. Avoid fish with high mercury content such as shark and swordfish. Some tuna is high in mercury as well as some salmon. Educate yourself on what fish is low in mercury.

Eat Healthy Fats: We need fat in our diet and it is important that we are getting good fats. Cold water fish, nuts, seeds, extra virgin olive oil, walnut oil and avocado all supply us with healthy fats.
Omega or Essential Fatty Acids: They are essential because our body needs them to function and we must get these through dietary sources.
Omega 3: Cold water fish, flaxseed meal and flaxseed oil, hempseed meal and hempseed oil, walnuts, seeds and nuts (different varieties offer different fatty acids)
Omega 6: Same as above as well as evening primrose oil, borage oil, black current seed oil.
Omega 9: Olive oil, avocados and most nuts.

Supplementation:
A good whole food supplement or multi-vitamin will support the body.
Visit an Integrative Physician for a complete body analysis to find what nutrients you are lacking. If you supplement with nutrients that you don’t need, you are wasting your money, and with some vitamins, minerals and herbs you may be putting your body into a toxic overload. To find an integrative physician in your area visit: www.wellness.com/professional.asp?catid=47

Proper Breathing for Pain Relief:

It is critical to keep our blood and body oxygenated for proper blood flow. However, when we are in pain we are prone to constrict and contract. This includes our lungs. When we are experiencing pain we tend to breath shallow as we contract or even hold our breath. This decreases oxygen to the brain, blood and vital organs. In order to break this unconscious behavior, we need to practice proper breathing methods. I recommend that you do these breathing exercises at minimum in the morning and before bed.

Floor Belly Breathing:
• Lying down on the floor (bed or sofa will do as well) make sure that you are lying flat.
• Rotate you pelvis forward and backward until you find your neutral spine position.
• Place both your hands on your belly or abdomen
• Take a deep breath in through your nose and into your lower lungs. Filling your lower lungs will cause your belly to rise. You want to feel your belly rise with your hands.
• Exhale and draw your belly in toward your spine as you completely deflate the lungs.
• Continue this breath for several minutes

Seated Belly Breathing:
• Sit up straight with you spine in alignment with your neck
• Follow the instruction above and feel your belly rise with each breath. This rise should be from the breath and not from forcing your belly muscles to expand.

2-Part Yogic Breath:
• Lying down, place one had on your belly and one on your chest.
• Follow the instructions for the Floor Belly Breathing.
• Once your lower lungs have filled and expanded the belly, fill the upper lungs and expand the chest.
• Exhale in reverse by deflating the upper lungs letting the chest fall, and then the lower lungs, letting the belly deflate.
• Practice in the sitting position as well.

Breathing To Release Pain (when you are experiencing pain or tightness):
• Follow any of the breathing exercises above.
• As you breathe in, visualize, imagine or direct your breath to the area of the body where you are experiencing the pain.
• As you exhale, visualize or imagine the pain releasing from that area with the out breath.
• Continue until you feel yourself relax and experience some relief from the pain.

©2007 Annette Pieper is a Harmonic Life Specialist, highly sought after motivational speaker, personal coach and mentor and CEO of Harmonic Life Institute, a company offering private and group consultations, webinars, workshops, seminars and educational material to inform and inspire you to create harmony in mind, body, heart and soul. Sign up to receive her Jewels of Life Ezine and get your free tips on starting your day with joy and harmony at http://www.annettepieper.com

Annette Pieper
Embrace the Power of Possibilities