Wednesday, December 21, 2011

Progress Report - Day 324

So, its been awhile... and I've been going to the gym consistently, practically 5 days a week. I think I've only had a day off or two... anyhow, so I'm still trying to reach my goal by January 28th, 2012, but I think it might be closer to hitting my goal weight by my birthday in April. No worries, since this is a lifestyle change, and not just to 'lose weight' kinda thing...

So, here is progress...

Here is my comparison shot... pretty amazing... even I'm impressed with myself!

I think I'm going to switch up my work out schedule to have a 4 day schedule for a month or so... I might be hitting some plateaus due to muscle gaining while simultaneously losing fat... but either way, I don't want to overtrain, so we're trying this out.

The good part so far is that I am still on track during this holiday season. So far I've drank too much egg nog, and a ton of White Russians. So, its a good think I have plenty of salads and treadmill time to offset the bad foods I've been indulging in this season.

I'll try and keep updates to once a month, for documentation's sake...

Happy Holidays, and don't forget to work out  while you enjoy the treats of the season!



Monday, August 29, 2011

Progress Report - Day 212

Ahem... so, its been awhile. And for good reason! I've been recovering from my heart surgery in April. Its funny when someone says they feel as though they have a 'heavy heart'... well, I know what that't like now...

Ok, so since the surgery, I rested up on the soft gaining about 6-9 lbs of water and cheeseburger weight. Then we went camping and on a few other small vacations before Laura went back to work, and since then I've been working out to get back into pre-surgery shape.

Now that I am back, and ready to peel off the layers, I had to show another progress pic. Doesn't look very different, I know, but its the subtle changes you only notice in your own body... Plus you can see the hair on my head is growing too. perhaps I'll grow it out again... anyhow, picture time!

I put the arrows in to show you places where I'm noticing the most changes.

One of the most amazing feelings to get in the world is when your body tells you... turn it up!

Sometimes, I'm on the treadmill for my warm up, and at about 6 minutes, I get antsy and want to bump the speed and start running... I love it!
So I bump it up to a sprint for about a minute... and then I pull it back a bit because its just a warm up...

I love that feeling...

Check it out... man-meat-boobs!

Ok, for those of you who have read this far, here is the dessert... 

I took in this pic in low lighting, and I think it shows my progress better than with the flash. With my crappy bathroom lighting, I'm losing out. I think its time to set up the lighting better for these pics. I have a newfound respect for photographers... I need to take more pics like this! 

Thanks for checking out by blog and supporting my progress! I hope you join me too as I whittle my body like I'm in a fight club! Remember, you are what you eat, so don't be a couch tater!


Wednesday, April 27, 2011

Update - Progress Report - Heart Surgery - day

I have not been keeping up with the blog very well, but I'm glad to be updating today, of all days, on Easter. Happy Easter!

So, I've been in a holding pattern since my last progress report because I wanted to be prepared for my heart surgery on tuesday, in about 2 days. This is probably the first time that many of you are hearing about this, but as anyone who might have been close to me over the years, I've had a heart arrhythmia for the past 2 decades. Generally, my heart beat will double for no reason for anywhere from 5-30 minutes at a time. This can happen once a month, or every day. They say its harmless, but it doesn't feel very good in general. Its mild discomfort coupled with a little bit of sweating... not fun when you're trying to work, play, or just live your life.

I have been managing the arrhythmia on my own for quite some time. After the past 2 years, and the reasons for me changing my habits that go back to my wake up call on Jan 28th, 2011, I have decided, with the help of my wife, to go ahead and move forward with Ablation. This surgery is a process whereby the surgeon inserts a catheter and other tools into my femoral artery on the thigh. They go straight up into my heart, and then listen, induce the irregular heartbeat, and locate the 'rogue' nodes that are causing the problems. They then 'zap' the problematic cells, and hopefully, nothing else!

I have not been thinking much about this surgery since I decided on doing it. Mainly, I don't want to get emotionally riled up and cause more anxiety in my life. The important part is that I'm going to have the surgery, and that I've been doing everything in my power to get healthy on my own. I think this is the best possible attitude to have going into something like this. So, I plan on going in, crying, then getting this over with. On my road to recovery, I have to be gentle with myself, so I don't cause any other problems.... and ease back into working out. Then, by laste summer/fall, I will be back on track!

This is the year of changes for me. It can be the year of changes for you too. What are you neglecting in your life right now? what are you avoiding? and why?

I look back on my short life thus far, and realize that I have already lived a lifetime, by history's standards. I have another 2 lives left to live. I don't ever want to look back in regret. EVER. so, get your brain into mediation mode, think about what you want out of life, and take that first step on that million mile journey called YOUR LIFE!

Happy Easter, and I love you all...


todays photos show how large my dress clothes fit. Considering, these clothes were tight 3 months ago! enjoy...

This photo shows a more subtle and 'naturally lit' pose. I even think I'm kinda hot! well, getting there...

Wednesday, March 23, 2011

Progress Report - March 20th, 2011 - Day 52

Again, sorry for the delay, but we've been a bit busy.  I haven't stopped working out by any means, just couldn't find the motivation to post a blog.

So far these past 2 weeks:

-Tomcat has been suffering from Liver/Bile issues. We've been syringe feeding him for almost 2 weeks now every 3 hours, and we give him shots, and IV bag, and a pill. Consequently, the pill is giving us the most problems. As he gets better and better, he resists us more and more. So, its a fight every 3 hours. The good part is that this schedule gives us a glimpse into the time schedule of a parent. We have been lucky that Laura has been on Spring Break to help nurse our cat back to health.

-We sold the van and had to take care of all the funky DMV paperwork. Man, do I love the line at the DMV. Took the whole day. Then we dropped it off at her new home, and I rode the train back. Sad day.

-One of my clients, Steve Ewing, has passed away in his sleep. For those of you that knew him, his services will be on Saturday the 26th of March, at Laguna Presbyterian Church in downtown Laguna Beach, CA, at 11 AM. He was only 10 years older than me. Apparently, he just got sick, went to sleep, and never woke. He will be missed. Rest in Peace.

There are a few other random things, but mostly, its been a weird couple of weeks....

so, back to what keeps me stable and centered. Working out and eating healthy.

I finally pushed past the 250 mark, and I've been 250 for the past couple of days.
I'm looking forward to being in the 240's, perhaps by the next progress report!





love handles really pulling in!

seeing more muscle. shoulders are uneven though. left has been separated, and the right rotator cuff is healing

I know this is short and sweet, and there is much to say for me, but I gotta get to the gym.

I have been working on a few projects of mine, but today, I want to share with you guys that we are making a jump rope for children and students. Its patent pending, and is revolutionary! I'll keep you guys updated on that... JUMPY is coming soon!

I'm going to head out to the gym... maybe you should too?


p.s. I forgot to mention my weight! I'm down from 276 to 250... that's 26 lbs in 7 weeks!! and I eat dark chocolate! (sometimes too often!)

Progress Report - delayed - from March 13th, 2011 - Day 45

This is from the previous week, so I have the pictures and documentation for this week...

Progress from day 45 on March 13th, 2011.

I was plateau-ing this week, so I was lingering around 250 lbs this week.

Pics follow...





showing more muscle... slowly

Monday, March 7, 2011

PROGRESS REPORTS!!! & "bloggin is exhausting!"

I apologize for the lack of blog posts this week. Its been quite a week of catharsis and random people popping up in our lives. The good part is that most issues solved themselves, so there was little effort on my part except to live through the experience, which was exhausting in itself.

So, for the past week, what I've realized is that even though I'm eating well, I think I might still be eating 'too' well to burn the fat off that's been sitting here.

I've been reading the Atkins book that is on the shelf for reference, but I mixed up some info, so I had been eating carbs here and there at dinner, and I think that is what has been delaying more results.

doesn't look like change, but I'm smaller overall

flexing the abs really lifts the belly that won't leave!

belly still there but shrinking

belly pulls in when abs are flexed

losing the handles and crease!

So from here on out, my carb intake will be further reduced. fruits too. Its just too many sugars that my body has to process first, to then return to fat burning, so I'm going to have to do my best to eat mostly proteins, and one cup of veggies/carbs per meal. Its going to hurt my will power a bit late at night, but I'll just have to snack on proteins and celery or drink hot water with lemon.

My weight is still around 158-160 depending on the workout. I'm plateauing at 20 lbs, but I know why... its been my carb intake I've been messing around with, but now that I'm confident that its been the problem. So from here on out, my carb intake will be further reduced. fruits too. Its just too many sugars that my body has to process first, to then return to fat burning, so I'm going to have to do my best to eat mostly proteins, and one cup of veggies/carbs per meal. Its going to hurt my will power a bit late at night, but I'll just have to snack on proteins and celery or drink hot water with lemon.

To fill in the information that I'm missing, I think its time that I get the Paleo book...
The Primal Blueprint: Reprogram your genes for effortless weight loss, vibrant health, and boundless energy

Also, here's an example of how eating paleo can rip your body up in weeks!!!

since these aren't my pics to post, and I don't have permission to re-post, please check the link above to see the story on this lady!!

all I can say is WOW! If that's 5 weeks, I think its time for me to step it up!

As for today, just finished up at the DMV, going to drive down to Norwalk to sell the van, and then i'm riding the train back home. Hopefully, i'll get a good work out in before dinner, otherwise, it will be after dinner. Then, I should return to work outs in the morning, after I drop my wife off to work. Its a good system because then I'm guaranteed to make it to the gym by 7:30 AM.

I made some new shirts, so I'll have to post a pic of them soon. 

Hope you all have a great monday, and get out there and...


Monday, February 28, 2011

Monday, Monday...

Work out!
Had a great workout today! How do I know? I drenched my shirt in sweat. Not a dry spot anywhere. I even had to change my shirt in the van before I left because it was just too cold with that shirt on! That tells me that I really did something. And no, I didn't go into a sauna. It was all hard work.

As for my workout, I did my HIIT with a 10 minute warm up an cool down for a total of 37 minutes. I then hopped onto a exercise bike for 30 minutes to continue burning my fat off me.

An hour later, I have a lunch of 3 celery sticks, half a cucumber, a small tomato and a small bowl of diced ham. I also have a Lao spicy chili pepper dip called Jeow Bong. We brought this back from Laos, and it makes all veggies THAT much more delicious. Oh, and I also have some natural honey habanero mustard for the ham. The mustard doesn't have any added chemicals, but I do need to limit myself as there is honey in the mustard. YES, I like it hot! But I do have to be careful that I'm not getting TOO many chili peppers as that can irritate my entire tract, so... go easy on the peppers, that includes me!

I've been thinking about carbs, and I think I'm going to keep them really limited as I am trying to lose weight. Perhaps, I'll offset my circuit training by adding more protein? We'll see how this works this week.

One month anniversary!
So, its been a month to the day, and I'm down 20 lbs. I was hoping for more, but as in life, there was a hiccup, which has now been resolved. I'm back on track and look forward to another 20 this month, but if not... I'm still headed down this new path. I'm going to be slim and belly free this year!

Enjoy the rest of monday, go take a walk, eat more salad, and less processed stuff, just go and...


Sunday, February 27, 2011

Day 31 - Progress Report Time!

This week has been a whirlwind. From having a weight fluctuation when adding circuit training and my food, to putting my condo up for short sale, I've had quite an eventful week. The best part is that I'm back to my lowest weight again at 257.5 lbs. Here are some pics. At this point, I think its harder to see results as I'm just 'shrinking' inward. I still look similar, but clothes fit me smaller. And I have only 1 more hole on this belt before I have to replace it.

I lost the first few front views. I think they were named the same as other files. Anyhow, I'll have to make sure next week shows more... I apologize for the formatting. Its being a pain...

definitely slimmer

shirt almost fits normal!

side view looking better too

love handles definitely coming in as well as the crease

Today's update was short and sweet, but places me back where I want to be. Hopefully this week, I'll drop 3-5 lbs. We'll have to see how my lower back holds up. Its been bothering me, but I think its because I'm twisting when I sleep. I guess its time to strap me down...

So, have a great week guys, and I'll keep you all updated as the week progresses...


Thursday, February 24, 2011

Been on a vacation, not really, but needed time off...

Sorry for the gap in blogs. I've been busy trying to save my condo from foreclosure, but apparently, now I have to short sale.  Anyhow, that's depressing news, and is only one hurdle in my 'track and field' of life. It will soon be over, and I will still be on my way. The important thing is that I'm still working out, de-stressing my life, and eating well.

It can be really tough when life throws a mini-tsunamis at us. We're unprepared. Surprised. Happy. Sad, Depressed! But its all temporary. If you can maintain constants in your life, such as working out, eating well, and getting a good night's rest, you can five into the wave, and just ride it out!

Circuit Training, Carbs, and Planks
So, part of what I've been struggling with over the past week is how circuit training and carbs have been affecting my diet/physique. As soon as I added circuit training, or doing weights with very little rest between exercises, I felt depleted in my work outs on HIIT/Cardio days. The good part is that I'm getting stronger and can feel the difference in my work outs.

For instance, I've been doing Planks. Planks require you to get on the ground on your elbows, as if you were going to do a push up. You rest on your elbows and balls of your feet. It sounds easy, but its not. You have to keep your back straight and do this for 60 seconds. Once you do this, turn to your side, and repeat with one elbow and the side of your feet. Then switch sides. Its not hard, but its not easy either. I haven't been able to do 60 seconds yet, but I am up to 40 seconds. You really have to contract your abs when you do this too. Feel how strong you are when you do this too. Anyhow, progress is happening...

Todays' lunch is really simple. 3 egg whites, one yolk, mushrooms, garlic, and a serrano pepper, scrambled.  3 stalks of celery, a small bowl of raw green beans, and a small bowl of left overs from last night, 3 meatballs and brown rice. I also have my vitamins, some fish oil, and a cup of hot water.
Simple and it took only 10 minutes total.

Now its time for me to take care of business. Lots to do today, as everyday. It never ends when you're trying to build your own businesses. So, in the meantime, take that walk after dinner that you were 'thinking' about. Help your body digest and keep yourself fit...


Sunday, February 20, 2011

Progress Report #2!!!

Oh man, its been a tough couple of days. Seems that you take a small break, it can turn into a large break!

So basically, Laura and I had a date night on thursday evening. We had Chinese food, and for some reason, that is like crack for me. I really love it. Such succulent and savory flavors. Its just good stuff. Salty too. But anyhow, I ate a few more bites that I wanted to and ended up feeling full. Not something I'm trying to do, but I let it go. Its only once a week that this happens. Or so I thought.

The next day, I'm in LA to help my friend Nardi move from one area of LA to another nice LOFT! I'd love to have the space he's living in. Its a nice place. So, I didn't work out because I thought we'd get a nice work out moving boxes, furniture, etc. Well, was I right! His sofa did not fit the elevator, and he lives on the 11th floor. So, you guessed it! We walked that damn sofa up 22 flights of stairs to get that thing up there. What a work out. We had to stop every other floor to stop to catch our breath and rest our arms. It was good fun. So afterwards, we go to Chinese, and as much as I wanted to order a salad, I just opted for MORE delicious Chinese food. I knew at that moment, I'd have to make up a day at the gym for this.

So now its saturday morning, and I'm stuffing envelopes at my in-laws, and the guys decide to hoop it up. So  I show up, shoot some hoops. a lot of hoops, actually. It felt like a good work out, at least half of my day. Famished, we headed to a little Asian Mart that fried up fish, so we selected some tilapia and mackerel, I love mackerel, good omegas and a great salty fishy taste. It just tastes of the sea. Such a nostalgic food. Anyhow, I digress...  So, I think, fried fish. Is this really on my menu? Grilled, ok, but fried... I guess its another day at the gym! Its been a great 2 days of being bad, but now its time to get back to it. So, after we eat, we become restless and decide to go back to another guy's house, they get beer and alcohol. something I've refrained from while working out these next 6 months. Well, one thing leads to the next, and I'm 3 brandys in, and wondering how I get this way around the guys??

Long story, short, its 3 days in the gym to make up for all this!!!

So the moral of the story is, its ok to fall off the wagon or cheat, but don't make a habit of it, and rectify the behavior immediately. I know it will be wednesday morning before I'm back to where I wanted to be on sunday. Its OK. It will happen. Because if it doesn't, you'll fall so far away from the tree, you'll be looking for a cab to the hospital.

relaxed - just is there...
flexed - lumpy shape showing??

side - flexed - belly is really pulling in
side - relaxed - belly just there...

So, here we are, at today. I went to the gym and did circuit training on the weights, and got a really good pump overall. That is a good example of being carb loaded. Muscles feel more full and bloated. Anyhow, we're off that, and onto this week.

I could have made more progress with a little more discipline, but I did what I was going to do, and that was have a nice meal or two. Next time I'll do my best to limit that to one night only!

Oh, one more thing, todays meal! I made some Kale, which I really love because it has such texture and shape. It tastes great, and makes you feel like you're eating something more substantial that it is. Good stuff. Anyhow, so a bit of oil in the wok, get it hot, then toss in the kale with a bit of garlic, and smashed lemon grass, if you have it. Wok it around. do this for a couple minutes, then toss in about 3 table spoons of water, cover and let steam up a bit. Add a bit of srichacha hot sauce, and then serve. I just ate about a head of Kale myself. Good stuff. I also had 2 small pieces of fish from the day prior, part of a vietnamese sandwich, and 3 onions with peanut butter. Its a weird snack, but my father taught it to me, so you can blame him! About 20 minutes after, I had half of a mango. It was good. Now, I just have small meal in a couple hours, and then i will fast until my next work out.

So, good luck tomorrow, cause its gonna be quite a monday. Happy Birthday Washington!

flexed - shirt hangs more than last week

relaxed - shirt sticks out a lot
flexed - shirt come back in!!

So, my progress doesn't 'look' like much, but the shirt hangs more and clings to me less, which IS progress.  I hope this week goes a little more smoothly with consistency. I hope to have greater results this week. Until next time...


Thursday, February 17, 2011

Batteries are EMPTY!

So, today I noticed my workout was draggin... And it took me a few minutes to figure it out.

I began to add high intensity circuit training to my schedule. Yesterday, was the first day, and I forgot to adjust my diet to accomodate that.

So, the yams and sweet potatoes that I didn't eat last night, would have really helped me power through the workout.

This is the fun and interesting part of experimenting with your own body. You can see the results quite quickly, and if better documented, I could figure out what amount my body requires exactly. But since I'm trying not to make things too 'scientific' and out of reach, I will just adjust my diet to add a more complex carbs to my day time meals. The reason I won't add it to my night time meal is that I want my body to concentrate on digesting fiber, leafy greens, and protein FIRST, then switch to fat while I'm sleeping... At least that's the plan.

I'll let you guys know how the next work outs go accordingly.

In the meantime, I've got to call HUD and try to save my condo from FORECLOSURE!

Wednesday, February 16, 2011

Falling Numbers & Happy Birthday!

Happy Birthday Michelle LaBelle! I mean, Zacheis!

Thanks for keeping up with my blog. It keeps me going when you guys comment and participate. Its not just for me, but more for you all! On that note, I've received some emails concerned about the way that I'm working out, eating, and dancing. Well, not so much on the dancing, but more on the eating and working out.

I know what I'm doing is a little different, and a more 'modern' or rather 'cave-modern' in approach. It makes a lot of sense when you put it together. Here is a link that explains more of what your body is doing. Please click here and read for 1 hot minute:
Interval Training Improves Your Endurance, Better Than Endurance Exercise!

Weigh Ins
Here are my numbers from my weigh-ins. Also, I don't normally weigh myself EVERY day because that would show too little results. I don't want to freak out every day that I don't lose, or may go up or down. I'm trying to build muscle as I lose fat, so the number WILL vary from day to day. There is a good example of this midway through my numbers. In the future, I will do my best to mark the date as well, so it can be better documented. Sooooooooooo, check them out...

276 - Jan 28th, 2011
269.5 ??? - I think I had too many peanuts and apples at night from our organic shopping experience...
265.5   - back on track
257.5 - Feb 15th, 2011

That is 18.5 lbs in 20 days. And I'm not starving myself. I'm just embracing hunger at the appropriate times, and resisting temptation. For instance, last night, my wife and I were VERY hungry after buying our car. We wanted to snack, but it was 9 at night. Although I stayed up another 3 hours, the time you could burn off the food, what good would it be to eat, and then sleep? Do I need energy for my dreams? More like fat for my body...

So we refrained. We resisted. And we felt the hunger. But what you need to realize is that hunger, that uncomfortable feeling in my stomach, is fat burning in action. Its my indicator. And so, I did not eat. And the results were that much better this morning! We have to befriend hunger. It is not an alarm bell that say, FILL ME UP WITH FOOD, PLEASE!!! Its not our enemy, but an ally! It tells us that we need to eat or not eat. We just need the brain to be in control of when we toss more logs into the fire! I know, its a fine line... but we can each learn our own bodies, and figure this out. But it all start with experimentation and one foot in front of the other...

So, what I've noticed is that the higher intensity I put out at the gym, not necessarily longer or more, but more INTENSITY, the more results show the next day. and the next, etc... Its a simple math equation:

Intense training and cardio + proper portions of healthy food - junk = healthier, slimmer YOU!

Off to the gym to...


Tuesday, February 15, 2011

Red Cabbage Salad with Mexican Quiche!

I've been wanting to share what I'm eating, but am not yet fully educated on what I should and shouldn't be eating. I've mostly been going off the basis that I need MORE veggies at every meal, and less protein and carbs. So, as I'm learning this, I'm sure I'll tweak things, but for now... here is today's lunch!

Red Cabbage Salad with Mexican Quiche

Red Cabbage Salad
The red cabbage salad needs to be prepared in advance, but if you like it crispy and fresh, you can make it the same day. First, you half a red cabbage in water and place it in the fridge. This helps de-gas the cabbage. Once you've done this, chop up the red cabbage, a small red onion, and squeeze a large lemon, or 2 small lemons into a separate dish. This is so you can pick out the seeds first, instead of picking them out of your teeth! Combine with 1/3 cup rice wine vinegar, and add white pepper to taste. I love the way this salad feels so light and healthy! It also seems to curb my appetite some. Maybe it has to do with the white pepper.

Mexican Quiche
Ok, so its not really a quiche, and someone is probably going to correct me on this. Maybe its a souffle? So I start off with the pan on medium and pour a half dollar of olive oil into the 8" pan. I add some garlie, 4 chopped mushrooms, 2 green onions, a fresh red jalapeno, and a touch of Sherry cooking wine. Why? because it cooks out the alcohol and leaves the mushrooms with this AMAZING flavor. I then added 3 slices of deli turkey sandwich meat. This is optional! I did it for the protein. Once this is all mixed up and cooking, spash a few table spoons of water into the pan, and cover for a minute. This allows the veggies and flavors to really set. At this point, lower the heat a touch, and add 4 egg whites. I also added 2 yolks for flavor. I'm not too concerned with the cholesterol since I'm working out every day. Cover this, and let it simmer until the egg begins to rise, nice and fluffy. sprinkle with sharp cheddar, if you like. Then chop fresh cilantro and 1/3 avocado to garnish. Sometimes we need a bit of that GOOD fat. I also toasted 2 corn tortillas to shovel this concoction into my mouth.

So how long did all this take? The cabbage salad took 10 minutes to make, the day before. I had 2 servings from a half a head of cabbage. I love this stuff, and I make it now at least once a week. And the Mexican Quiche took about 15 minutes, including washing the dishes. I used simple ingredients that occupy most people's fridge.

So there you have it, a meal that took very little time to prepare, but does not contain any hidden ingredients. It tastes great, and is packed with protein and veggies.

I also took my vitamins with this. I take a super potent multi-vitamin, Vitamin E, B-12, Beta Carotene, Copper/Zinc, Potassium, CoQ10, L-Carnitine, Vitamin C, and  Omega3/Flax/Borage Oil.

I also have some Calcium and Magnesium in the evening with a little more L-Carnitine and Omega3/Flax/Borage Oil.

The reason I'm taking all these supplements is that they are all good for my health, arrhythmia, and motility. Laura and I are working on a family, and at this late in the game, we need all the help we can get to have a healthy and happy baby! I know this seems like a lot of stuff, but I've never felt so healthy and strong in my life. My body feels strong like my gut isn't there! I have to constantly remind myself that my gut is still there. Its a great feeling...  AND I'm not even one month in! So many results? so little time? Its THAT easy!

If you want to lose any kind of weight, or have great skin, or feel better, just drink some water! It seems to easy. And it is. But you have to continually fill that cup, mug, or water bottle with water! If you can afford it, go for some good bottled water, but maybe buy it in the large gallons. One can go through a lot of water bottles in one day, and its not my intention to motivate you guys to recycle more.
Let's recycle less, REUSE more

Please check back everyday, and I will do my best to share with you guys, the ease and virtues of healthy living! Thanks and much love!


Here are some links to a few books that I reference often and really enjoy for my vitamin, health, and alternative cures. These 4 books are a staple in my library.

Smart Medicine for Healthier Living : Practical A-Z Reference to Natural and Conventional Treatments for Adults Encyclopedia of Natural Medicine, Revised Second Edition  Alternative Cures: The Most Effective Natural Home Remedies for 160 Health Problems