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January Issue of Natural Alternatives
January 04, 2011

Natural Alternatives for Your Total Health

January 2011

Hello, and welcome to this edition edition of my Natural Alternatives Newsletter!

I hope you will enjoy reading this issue.

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“The natural healing force within each one of us is the greatest force in getting well.” ~Hippocrates





By Frank Mangano

It is best to take the time to evaluate the year that has been – what have we done wrong, and what steps can we do to make things better.  For the year 2011, let us all resolve to live healthy. I am sharing with you 8 simple steps to help you realize your health goals in 2011.

1) Write your health goals on paper Like a contract, anything that is written becomes binding and obligatory.  This is a statement of how serious and committed you are in achieving your health goals.  Once you start to put your goals down on paper, it becomes much easier for you to remind yourself of what you are trying to accomplish – it spares you from mentally remembering what you set out to do. Write your health goals on a big piece of clean paper, make copies, and place it around you – tape it onto your bathroom mirror, tack one up at your door, put one on top of your bedside table, insert a copy in your notebook.  This way, you will be encouraged and motivated to constantly think about your health goals and be forced to act on them.

With so many things to do, and so many health goals that you may want to achieve, it easy for your mind to wander.  In the long run, not writing your goals will cause you to forget your goals.  Take time out to sit down and really think about what is important to you – and then write it down.  The 15 minutes it took you to write down your goals could mean the difference between goals met and goals forgotten.

2) Be specific about your health goals Being specific allows your mind to focus on what is important, and eventually, you will see that it will also give you a clearer sense of direction. Saying “I will lose weight” is vague – it is not specific, measurable and time-bounded.  Instead, tell yourself (and remember to write it down!), “By February 28, 2011, I would have lost 20 lbs of weight.”  Opposite this, write down how you are going to do it:  “I will spend 6am to 7am of each day jogging around the park.”

Keep in mind that a goal that is specific is a goal that has been well-thought of. You know in your heart that this, specifically, is what you want, and as they say, when you know exactly what you want – and how you are going to get it – the universe conspires to help you reach your goal. Remember this: the mind thinks well when it knows what it is doing.

3) Surround yourself with it The mind thinks in pictures, so you might as well make sure that yours are in high definition colour.  Cut out clear, crisp pictures from coloured magazines and surround yourself with it.  If you want to lose weight, look for a picture of a person with your ideal body type.  If you want to start living healthy so you can witness your grandchildren turn into beautiful adults, hang their pictures on your wall.  Another idea would be to place pictures inside an album and call it your “2011 Health Goals Album”.  Browse through it day in and day out – just to remind yourself of what awaits you if you stick to your goals.

One other suggestion is to equip yourself with index cards and write down your health goals on it.  Place it inside your purse, or your wallet, and look at it many times throughout the day.  This will serve as a constant reminder for you to work your way towards achieving the health of your dreams.

4) Set hard-to-reach health goals Ever heard someone say, “Reach for the moon because when you fail, you’ll land among the stars”? This is very true when it comes to setting your own health goals.  Challenge yourself by setting hard-to-reach health goals.  This way, you will constantly motivate yourself to go the extra mile, and to push yourself further, knowing that you can do even better.  Some people would tell you to start in mincing steps, but there is nothing wrong in dreaming big.  So go ahead, write down those health goals that you think are so hard-to-reach, and then set out to achieve it.  There is nothing more special than being able to do things that other people believe you cannot do. Ultimately, setting hard-to-reach goals will prove beneficial for you because you defied limits and you allowed yourself to go all out in order to achieve a healthier you.

5) Act "As If" After dreaming big, it will immensely help if you act bigger – because there is a big difference between simply thinking out your goals and actually practicing it. Act as if you have already reached your health goals.  Acting out will motivate and encourage you to commit 100 percent and this will help condition your brain for better things. Eventually, you will notice that the more you act “as if”, the more the action comes naturally to you.

6) Believe The mind is powerful, and what you think, you become.  The top requirement to ensure success in your every endeavour is belief – believe that you can achieve your health goals no matter how difficult they seem, believe that anything is possible even if people says otherwise, believe that you can do it even if other people think you cannot.

7) Planning Is Priceless Planning will save you time and effort.  A good plan means you won’t have to rely on luck to bring you good results.  Sadly, some people would opt to complain about how difficult it is to prepare a healthy meal, or how hard it is to fit workout time in one’s busy schedule.  Instead of whining and thinking about the difficult part, why not plan ahead of time? Be sure to plan earlier, whether it's for tomorrow's meal schedule or workout time. There is always a way for someone who wants something so bad. And for those who are on it half-heartedly? Well, there exists an endless supply of excuses.

8) Reward Yourself Do not be too hard on yourself.  After a good week or two, reward yourself with something that makes you feel good.  If, for example, you managed to go for a week without smoking, buy yourself that beautiful pair of shoes you have wanted for so long. If you lost more weight than what is written on your health goals list, get yourself a new outfit that’s one size smaller.  Do not feel guilty about splurging sometimes.  After all, you have earned the right to do it.


You can have your cake and eat it too -- well at least you can lower your blood pressure and have your salt too. That is what recent research is telling us about sodium's role in managing blood pressure.

Hypertension, it turns out, is not caused by too much salt. Neither is it lowered by simply cutting salt out of your diet. So how is it that table salt (sodium) is still getting such a bad rap and being linked to high blood pressure? The real culprit it turns out is not salt, but how your body manages sodium and its proportion to the amount of potassium, calcium and magnesium in your body.

  Scientists have discovered that deficiencies in potassium, calcium and magnesium have a much greater impact on blood pressure than the mineral salt. These other minerals are so important in controlling blood pressure that when they are out of balance with each other, they can make salt more of a threat to healthy blood pressure.

  The fact is that only about 10 percent of the population is considered "salt sensitive." It is this relatively small group that has to watch their salt intake for a variety of reasons, including its impact on blood pressure.

  There are some easy ways to make sure all of the important minerals in your body are in balance. These include:

  1. Eat a well-balanced diet with a variety of foods. This will ensure that you are getting a wide range of nutrients and not just one or two key elements.

  2. Make sure you get enough calcium -- 2000 mg per day. Calcium is essential to bone density, but in relationship to blood pressure, it is believed that low calcium levels can actually cause high blood pressure. Calcium is a natural diuretic, so when salt is consumed, even larger quantities, having enough calcium signals the kidneys to get rid of the excess sodium. Also, calcium prevents a certain hormone that raises blood pressure from being released and doing its damage.

  3. Get plenty of potassium. Studies have shown that diets high in potassium and lower in sodium can prevent many diseases and keep blood pressure lower. On the other hand, when there is much more sodium than potassium, blood pressure goes up. Balance the two, and you can make great strides in controlling hypertension.


Here are some food suggestions for getting enough of these essential minerals:

  Calcium -- Aside from dairy products, which can be high in fat and hard on the digestive system, broccoli, spinach, and salmon are good sources.

  Magnesium -- Foods such as whole grains, nuts and black beans will help you get the beneficial 400-800 mg daily of magnesium.

  Potassium -- bananas, potatoes, orange juice, and cantaloupe all provide potassium. Potassium is the most substantiated mineral in controlling blood pressure.


When even good food choices leave you feeling you are lacking in important minerals, supplements can pick up the slack. Whether through food choices or supplements, getting enough minerals into your diet is necessary to counteract the impact of sodium in the battle with high blood pressure.

  You now know of three important minerals that help balance sodium in your body. Discover more powerful nutrients and minerals that can lower your blood pressure safely and naturally:


This article is based on the book, "The Blood Pressure Miracle" by Frank Mangano.

Find out how you can maintain healthy blood pressure at:


Thank you for reading.

Brampton, Ontario, Canada

P.S. If you have a comment or suggestion, just reply to this e-mail. Your feedback is important to me.



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This newsletter is for educational purposes only. It is your right to educate yourself in health and medical knowledge, to seek helpful information and make use of it for your own benefit, and for that of your family. You are the one responsible for your health. You must educate yourself in order to make decisions in all health matters. My views and advices are not intended to be a substitute for conventional medicine, but simply a help you to make educated changes in order to help your body heal itself. If you have a medical condition or concern you should consult your physician.

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