Are you ready for round 2 of the corona virus, the 2nd wave? Join Ahuva Gamliel, Acupuncture Physician, as she discusses simple immune system boosters that promote health and wellness and prevent sickness (even despite exposure to covid 19). With these simple tools you can thrive in the face of the virus and go on living your best life!
In Holistic medicine, the prevention and the treatment often involve the same ingredients (in different amounts). And as they say, "An ounce of prevention is worth a pound of cure." This means that it's easier to prevent illness than to treat it once a person already has it.
During these times of uncertainty, it is of utmost importance to manage stress. Stress can contribute to or trigger a wide range of health and mental health conditions including anxiety and depression and autoimmune and inflammatory conditions. To prevent becoming overwhelmed and to continue to manage life successfully, it is vital to incorporate methods such as meditation, yoga, prayer, or breathwork to help control the mind and emotions and prevent yourself from potentially spiraling into a preventable condition. Here is a relaxing meditation with affirmations to help
Promote Health & Prevent Illness
Like many people, I was unhappy about my weight for several years. I tried eating healthy, exercising regularly, detox/cleansing, thyroid support, vitamins & supplements, diuretic teas and herbal fat burners but nothing worked for me.
Then a colleague of mine posted this video on Facebook live. I was skeptical thinking that it would not work for me because I only needed to lose 10-15 lbs and we all know that, "the last 10 lbs are the hardest to lose."
I didn't expect it to work but was thrilled with the results:
I lost 14 lbs in 14 days!
*Results may vary from person to person
This is how I did it (other forms of protein are allowed):
This is what I ate (fruit, protein, vegetables):
My fresh fish was purchased here. Tell Tomer Dr Ahuva Gamliel referred you.
When I started this diet I just did it for myself, not expecting any results but my friends and family who saw my posts on social media started asking me to help them lose weight so I added it as a service which I am now offering at my office:
21 Day Program Includes:
Nutrition consultation & meal planning
Measurements: Weight, Percent Body Fat, Body Mass Index, Waist & Hips circumference, Blood Pressure and Heart Rate
Herbal ear seed placement for weight loss
1 Vitamin B12 shot
3 week supply of Homeopathic drops
Daily email support for 3 weeks (weekly progress check-ins)
Guided meditation for weight loss
3 week Follow up measurements and maintenance program consultation
Remote sessions via phone and email are also possible
Some PPO insurances may cover the consultation but not the supplement
I highly recommend these containers for easy meal planning as well as these drops to add to your electrolyte, alkaline, spring or mineral water (no distilled water). You will need 1 gallon per day so stock up! Another tool that I like is this TENS Unit. Bruce Lee used to use them to help with muscle tone. And finally, if you don't have a kitchen food scale, you will need one unless you have a butcher who will cut you the allotted measures of meat, chicken, or fish. Additional optional things to try include wearing hot pants while exercising to lose more inches. If there is a lot of abdominal fat that you wish to focus on then a waist trimmer may help, it also helps with posture. In case you are wondering, I do not have stock in Amazon and I am not getting paid to endorse any of these products. I am simply sharing what's worked for me and what may be beneficial to you. The plan itself will work without any of these additional items. Smooth Move Tea by Traditional Medicinals is also helpful to have on supply to drink to avoid constipation. Drink it at night before bed to have a bowel movement in the morning. You can find it at Whole Foods and many other super markets in the tea section.
Call today to get started right away! (786)537-0771
There are so many weight loss myths out there. I shared an uber with a personal trainer not long ago and I told her that I want to lose 10 lbs. She said I needed to eat MORE and she is RIGHT! When I did the body building competition I had to eat every 3 hours. I was consuming more calories and I was leaner. This is counter-intuitive: eat more*, weigh less. How is this possible? Because the calorie counting model that nutritionists teach is outdated and wrong. It's not about calories, it's about boosting metabolism (the rate your body BURNS calories). Also, not all calories are created equally. Refined white sugar carbs won't get rid of stubborn fat but a diet rich in green vegetable carbs and lean protein can. If you eat lean, clean and green, without skipping meals, drink plenty of water and exercise 5 days per week for an hour, you should be in good shape. If not, you need to research your body type (and maybe even blood type) and do some fine tuning according to your genetic constitution. Taking emotional inventory is also important to make sure food consumption is not being used as an emotional crutch. *According to data from the Harvard Health Newsletter, after walking two 15-minute miles and weightlifting for 30 minutes, a 125-pound person burns only 210 calories and a 185-pound person burns 333 calories. So as you can see the calorie counting method just doesn't add up mathematically to the results that they claim are true. If weight loss equaled calories consumed minus calories burned then all people eating 4,000+ calories per day should be morbidly obese (it's impossible to burn that much in a day with exercise*). But they are not necessarily, some have a very low body fat percentage. The movie star Dwayne “The Rock” Johnson, in order to maintain his legendary physique, eats more than 5,000 calories a day. The calories, spread over seven meals, include roughly 2.3 pounds of cod, a fish particularly rich in protein.
Case and Point: If I posted the visual aid above without the words and asked you which man ate 2,000 calories per day more than the other man, most people would guess that Patient X had the higher calorie consumption because he looks over-weight.
The truth is that it's not calories that count, it's metabolism. How do you boost metabolism? Small frequent meals and exercise. I am quite certain that WHAT they eat is also very different. The Standard American Diet is full of unhealthy fats, processed foods, additives, preservatives, food coloring and refined carbohydrates. THAT plus a sedentary lifestyle is why Patient X is Morbidly Obese while The Rock is, well... A beast & A LEGEND! You can eat more and weigh less. It's what you eat and how you eat it that matter too, not just numbers!!!
So stop counting your calories (unless you are in a body building competition) and start eating lean, clean, and green and GET MOVING! There is no magic pill for success, you put in the effort and time will do the rest.
Lastly, don't be fooled by appearances. Some people may look skinny on the outside but they could have a lot of fat around their organs on the inside and can actually be in bad cardiovascular shape. I remember in high school a very skinny girl (genetically vata ectomorph banana small frame) had 3% more body fat than I did (pitta mesomorph pear medium frame) and I was physically bigger than her. So looks can be deceiving.
The bottom line is that if you are not getting the results that you want then it may be time to modify your nutrition and fitness routine. 2019 is a great opportunity to do that. Wishing everyone a happy and healthy New Year.
If you don't believe eating clean works, here's my personal testimonial. When I was in graduate school I did the allergy elimination diet to try to find the source of my sinusitis. I ate only organic fruits and vegetables, nuts, seeds, gluten free grains including white rice, lamb, lentils, beans, and olive oil. I am 5'5" and I started off at 125 lbs. 6 weeks later I was down to 118 lbs. I went to my naturopathic clinic at school because I didn't like that I became so thin. My legs looked like I was riding a horse. I was eating PLENTY of calories but I could not keep the weight on. They advised me to eat more nut butters. The take home message is that your body will shed whatever it doesn't need when you give it what it does need! Our bodies need clean protein and vitamins and minerals from nutritious food. Eat good, feel good, look good. Good? So when it comes to quality vs quantity, quality wins by a landslide!
According to the American Medical Association, 1 out of 3 Americans is Obese. Excess weight isn't only uncomfortable, it is also detrimental to health and wellbeing. Who doesn't want to have more energy, have less health concerns, and feel more confident in their clothes?
People have all kinds of reasons why they don't exercise. Here are some easy suggestions to bypass those excuses and get results!
#1 I DON'T HAVE TIME
According to the Bureau of Labor Statistics, the average American works 40-50 hours per week. With this kind of schedule, it is indeed very challenging to find the time (and energy) to exercise but not impossible! For those who are parents* and have to wake up early to take their kids to school, getting up 10-30 minutes earlier everyday may not be a viable option and after work, it's dinner, showers, homework, and exhaustion. So how do you get out of this rut? Make the time!
If you have a 1 hour lunch break, use 30 minutes to walk around the block. You can also do this with 15 minute breaks. If the weather is not conducive to walking outside, there are other things you can do at work, even during work to burn calories, stimulate circulation, and promote health and quality of life. Here are some ideas and no I don't have stock in Amazon and do not profit from any of these suggestions!
#2 I AM TOO TIRED AFTER WORK
Buy a stationary bicycle pedaling device that you can keep under your desk at work. There are some expensive ones that would be a worthwhile investment such as this one but it doesn't have to cost much to be effective, the main thing is that you use it. I purchased this very inexpensive one for my office and it works just fine!
If you have a break room at work, ask your boss if you can put a small trampoline or other exercise equipment for the staff, maybe s/he will even help to pay for the cost. Otherwise a small stepper like this one can easily be stored in a closet and be used during a short break.
#3 IT'S INCONVENIENT
What could be more convenient than working out in the comfort of your own home at your own pace, whenever you want to? Use an exercise app on your smart phone and set reminders so you don't procrastinate or fall off the wagon or find an online (such as YouTube) exercise video channel that you like and set alarms in your phone to remind you to do them. Here are a few that I like: Tai Chi Plyometrics Fitness with Faith Yoga and Spirituality Meditation Music
#4 I AM TOO LAZY
You can make your activities of daily life into a workout without much effort. If you walk a lot for work such as a nurse, realtor or postman, use 1-2 lbs ankle weights. It can be hidden underneath your pants so no one knows. Your leg muscles will feel a big difference. A little bit goes a long way!
#5 I DON'T HAVE SPACE FOR WORKOUT EQUIPMENT
If you live or work in a high rise building, take the stairs! Do this on cruises too. You will burn calories and sometimes get where you are going even faster.
#6 I HATE WORKING OUT!
Join the club! Don't workout, just be more active. When shopping, doing errands, going out to eat, to an appointment, or going to work, don't look for the closest parking spot. Park further away and walk to your destination. This may entail better time management but walking a few extra blocks every day adds up!
#7 I CANNOT AFFORD A GYM MEMBERSHIP
Then don't join one. These fast and effective exercises are FREE. In just 10 minutes per day you can get into good shape with a few super simple exercises!
Try a Circuit such as this one that can get you in great shape over time!
2 min jumping jacks, jump rope* or burpees (warm up)
1 minute of (jump) squats
1 minute of (alternating) lunge (jump)
1 minute of sit-ups (left, right, center)
1 minute of push-ups
1 minute of plank *
1 minute of pull-ups*
2 minutes of stretching
Imagine if you did this twice per day
when you woke up and before you went to bed!
How would you look and feel after 1 year!?!
#8 I AM INJURED AND I DON'T WANT TO MAKE IT WORSE
If you have knee (or other joint) problems (or health conditions), you can do the exercises without jumping. Consult with your doctor and a trainer to find the appropriate workout for you. For warm up you can jog in place, alternate with high knees, and butt kicks and all the exercises can be modified for low impact to meet your specific needs.
Here is a 3 minute demonstration
If you have carpet or rug then you don't need a yoga mat, otherwise a thick foam exercise mat can be stored in the trunk of your car and be ready for any 10 minute break you have. Your kids could be playing in the park on a Sunday or after school and you do your routine quickly.
There is minimal to no equipment needed really, your own body weight suffices in plyometric exercises. Plyometrics, also known as jump training or plyos, are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power, speed and strength.
If you have a doorway at work, this device is a gem and can be easily broken down to take along with you when traveling!
#9 I HATE THE GYM
There are numerous physical activities that do not require joining a gym. If you are a social person, join a sports team! Your local YMCA, JCC, and other organizations such as recreational parks and recreational centers have all kinds of sports teams you can join: soccer, baseball, softball, basketball, volleyball, rowing, running clubs (train for a marathon-that's a great goal & accomplishment!), cycling clubs (you can find online or through local sporting goods outfitters) and dance studios--belly dancing is a great core workout and very empowering for women. There are long bike rides for great causes that are lots of fun to do with friends. I did a ride from Seattle to Portland (over 200 miles) with a bunch of friends and it was GREAT!!! You can enter a tennis or racquetball league, solo or doubles (get your family members involved such as spouse or parent or child or sibling). Having someone to be accountable to is very productive and enjoying a recreational activity with a friend or family member is beneficial for the relationship! By joining a team you can make like-minded friends and maybe even meet someone special if you are single!
#11 I DON'T LIKE COMPETITION
Physical activity doesn't have to be in the form of the gym or a sport. You can make it a date night with your spouse, and take dance classes together. Ballroom dancing or Swing, Latin dancing or other social dances can be both a great cardiovascular workout as well as a ton of fun and a great opportunity to bond with your partner. A couples' yoga class video or tai qi or chi gong video could also be a fun way to spend quality time together without having to get a babysitter and save the commuting time. Flexibility is super important as we age to improve balance and prevent hip fractures, etc.
#11 I AM NOT ATHLETIC
You gotta start somewhere! Martial Arts is an awesome practice that will get you in shape, confident, and sharp. It can boost your metabolism and your self-esteem.
#12 IT'S JUST NOT FOR ME
Not everything is for everyone. That's okay! Join your kids in their fun physical activities. Don't be a spectator! When I take my kids to the trampoline park or to the local ninja course, I see so many parents sitting in the side-lines, watching or on their phones. Being active with your kids is a great way to bond with then, so stop watching and jump in. You might actually have fun, sweat, and enjoy yourself! It's important to be a good role model! Children learn by what we do, not what we say! So play catch with them, rent bikes at the beach, and shoot some hoops together. Families that play together, stay together!
My step-daughter watching me get air!
#13 I AM NOT MOTIVATED & #14 I AM AFRAID (I DON'T KNOW WHAT TO DO)
No one likes to lose money. Therefore when you sign up with a personal trainer you are more likely to be committed to your exercise program. Even if it's only once per week and you do 2 other days on your own you will get better results. Pick a trainer who looks how you want to look. If your trainer is not in good shape, find someone else to coach you. Also, if you are concerned about medical conditions and injuries, signing up for a few sessions with a personal trainer can be particularly beneficial. The trainer can make sure you are doing things properly (with good posture, alignment, and using weights that will build your muscles without injuring you. There is no need to start on your own if you fear doing things incorrectly and suffering the consequences. Sports injuries happen, even when you do things correctly so it's also good to make sure your nutrition and supplement intake is adequate to support your lifestyle. Don't be embarrassed everyone needs to start somewhere. Just start,
#15 I WORK TOO MANY HOURS Office modification. Your desk can be transformed into a workout station. If you sit for many hours, maybe you can use a yoga ball part of the time to exercise your core muscles such as abdomen and back. Make sure your table and monitor are ergonomically set up to protect your joints and eyes from excess strain and fatigue. You might be able to get a transformable standing desk or a wurf board for standing jobs to increase and improve circulation. Stagnation of blood and vital energy (qi pronounced chee) are the leading contributors to disease according to Chinese Medicine. There are manycreative ways to modify your office that are available to day that help to prevent lack of physical activity (leading to weight gain and poor health). If you think it's too expensive, it's cheaper than missing 3 weeks from work because of surgery and it's cheaper than chemotherapy co-payments and deductibles. Your boss would probably prefer to invest in prevention so that his employees are happy, healthy, more productive, in a better mood and miss fewer days due to illness etc.
#16 NOTHING WORKS FOR ME
Humans enjoy variety, spontaneity and regularity. Mix and match from the above to find something that works for you. For example, maybe wear ankle weights twice per week, take the stairs on Fridays, go for a long walk at the park or the beach on Sundays, take a Dance class one evening per week, use your exercise app twice per week to work different muscle groups (upper and lower body workouts), take a fitness class once per week (some clubs open at 5am, you could swim laps too!), get a yoga ball for the office and a gel pad for your keyboard to protect your wrists from carpal tunnel. Sign up for a few 5K races per year (you can speed walk it) and try to beat your personal best each time. There are many little things you can do if you WANT to. Where there is a will there is a way! So start planning today!
#17 I HAVE FOOT PAIN AND CANNOT STAND
There is a program called sit and be fit that you can do at home or at a local senior center. You can also swim, row, or use a stationary bicycle. In addition, you can heal the foot pain with acupuncture. See this article for more information.
If you are not getting results, get a food app such as this one and log your macros. When you record your intake you can better track your progress.
#18 I'M TOO OLD
This is an excuse for, I don't want to, I don't believe I can. One of my Zumba teachers is 74 years old and she is slim, energetic and amazing. There are many senior who compete in athletic events such as body building and racing and even senior Olympics. I have seen videos of physically fit elderly dancing, doing gymnastics and many other physical activities and they don't use age as a crutch or excuse for why not to exercise, be fit, and feel great. The woman in this video started Yoga when she was in her 70s and is now teaching it in her 90s. Age is no excuse! NOW is always the time to live your best life!
In summary, exercise should not feel like a dreaded chore, find something fun that you enjoy doing and look forward to. For me, I love to dance so I take Zumba classes several times per week. The important thing is to do it often! It is better to exercise 10-20 minutes per day than to just be a weekend warrior. So, sign up for 5K walk/runs and take those long weekend bike rides but be active all week long too to prevent heart disease, diabetes and more! So enjoy reducing your stress and living your best life. It's your life and your choice so choose wisely!
You might not live longer, but you will live BETTER!
The following is an interview that Dr Ahuva Gamliel conducted with colleague Alan Pratt.
Dr G: Please tell us about yourself.
AP: I conduct sound healing ceremonies around the U.S., and coach thousands of people about mind/body/spirit health. I have a number of cancer cures and other healing 'miracles' to my credit. At 55, I am wildly healthy, have not been to a doctor's office in a decade, take no prescription or off-the-shelf medications of any kind, don't drink coffee, alcohol or sodas, and don't eat meat or poultry. My fuel intake is VERY GREEN, mostly big kale salads, fruit & nuts & whole grains, 70% raw/live, 30% cooked, with the occasional eggs or fish. I feel AWESOME.
Dr G: What inspired you to create the monthly 3 day green juice detox program?
AP: Once I'd experienced the power of greener eating, juicing & fasting, I wanted to share it. I had a warehouse in Brooklyn called GrandSpace, an artists' residence & community center. For 2 years we led monthly green juice fasts, and up to 75 people participated each month. We presented educational seminars before each fast, and held a celebration at the end of each fast with a raw food party & a healing circle. That was in 2003/04. Then I moved to Florida and led juice fasts in Lake Worth through the Soma Center, in 2007/08. I've been touring the country for the past 5 years as a spiritual healer. Now I want to bring healing & the power of GREEN to the people!
Dr G: What do you hope to accomplish with this project?
AP: Let's combat obesity, cancer & other global illnesses through juice fasting & greener eating. Let’s maximize our media & social networking systems, to get tens of millions of people around the world to do a 3-day juice fast or health food cleanse at the beginning of each month. We want everyone juice fasting – our president & first family, the TV news anchors & talk show hosts, our spiritual leaders, recording artists, movie stars & sports icons. Let’s put it on reality TV – that’s real life drama & real life healing. Let's take health & healing to the people. We have the power to heal ourselves & society; let's do it!
Dr G: What are the benefits of green juice fasting?
AP: Clear toxins & accumulated waste from the colon & digestive tract. Alkalize & hydrate the body. Abstaining from food allows the body to direct more energy to healing specific illnesses & injuries. Abstaining from sugar starves & kills off the bacteria, mold, yeast & fungus in the body. A dietary intake of large amounts of green juice gives the body a super boost of minerals & nutrients. Juice fasting causes the body to drain mucus from the organs & muscle tissue, relieving the body of soreness & pain. Juice cleansing makes the physical body lighter & more flexible, the emotional body more positive, balanced & happy, and the mind more alert, efficient & creative. Fasting is also a powerful spiritual experience, and the cleansing of the body is a vital part of the spiritual path.
Dr G: Are there any contraindications or dangers?
AP: The fasting process pulls toxins & accumulated waste out of every part of the body. It is vitally important to get this toxic waste ALL the way OUT of the body, so we must drink a LOT of water & juice. Many people experience headaches & constipation while fasting; the solution is MORE green juice, more water & rest. We recommend a magnesium solution for people who are new to fasting, as it is very effective in clearing the system & avoiding extreme discomfort. During a fast, we can get 'trippy', light headed, dizzy -- so be careful driving a car, operating machinery, etc.
Dr G: What is your vision for participation in this project?
AP: My job is to speak the vision, build a core team, spread the word & watch it fly. We're generating this project in South Florida, but given the power of Facebook & other social networks, the Monthly 3-Day Cleanse will quickly go global.
Dr G: Give is a sample 3 day menu for people who don't know where to start.
AP: We want everyone to participate, so we include different levels/types of cleansing, detoxing & improving our fuel intake.
* 3 days of only green juice
* 3 days of green juice, green powders & green supplements
* 3 days of green & fruit juices
* 3 days of 'master cleanse' (lemon water, cayenne, honey)
* 3 days of only green & fruit smoothies
* 3 days of eating only raw/live vegan food
* 3 days eating only vegan food
* 3 days cutting out all coffee, alcohol & energy drinks, and replacing with green drinks
Or design your own 3-day cleanse. And, of course, people may extend their cleanse longer than 3 days.
Dr G: Will people feel hungry during a juice fast? Do you get enough calories to exercise and for vigorous mental activities?
AP: You can absolutely get all the nutrients, minerals, live enzymes, protein & hydration you need to exercise, do your work & live your life. This is why we promote GREEN juice fasting above fruit juice fasting, the 'master cleanse' (water, lemon, cayenne, honey/maple/agave), or a pure water fast, ESPECIALLY FOR THE NEWCOMERS. Note however that a cleanse is a process of purification & purging, so sometimes we will feel like resting & sometimes we will feel light & active. Listen to your body.
Dr G: Anything else you wish to add that we haven't covered?
AP: Greener eating, juicing & cleansing are only a PART of being brilliantly healthy. The 'Powerful Practices' page on www.alanpratt.net gives inspiration & resources for total mind/body/spirit health and an exciting life!
Dr G: THANK YOU for your time and for this wonderful project you are leading!
