Don’t get me wrong, I do know the value of medicine especially in acute bacterial and viral infections and life saving cases. What we absolutely need to get rid of is medicating the nation for life. We have done this to ourselves folks! By following our very rich western diet, we have brought degenerative changes on! This should come as no surprise. If you don’t take control of your own health, who will?

It should not take a rocket scientist to understand that all the degenerative disorders we suffer from today are because of our dietary decisions we have made for the past 20, 30, 40, 50 years! All degenerative conditions such as cardiovascular disease, type II diabetes, syndrome X, fibromyalgia, obesity, hypothyroid, high blood pressure, and arthritis all respond to the very same dietary change! In fact, cancer has been shown to also respond to this diet by preventing the genes from “turning on.” Here is the problem all of us are NUTRIENT DEFICIENT!

In fact, this diet has been shown time and time again to reverse the horrible affects that these degenerative changes can have on your body. For example, Dr. Dean Ornish is one of the pioneers in reversing cardiovascular disease with a very simple dietary change. Dr Neal Barnard is another doctor who comes to mind who has done the same with type II diabetes. Dr. McDougall, yet another pioneer in lifestyle medicine who works with many patients to reverse these degenerative diseases.

You may be asking yourself, well what is it that can change the health of our nation so greatly. Staying out of the aisles at the grocery store! Basically, you need to be on what is called a whole food plant based diet that is well published in the new book that has just come out called The China Study. Now, I tend to agree almost completely with the China Study, but I do believe that clean, lean protein is also good for us if it is organic free range and grass fed.

It should be no secret that the more organic fruits and vegetables, lean, clean, organic grass fed protein, and gluten free containing grains you take in, the more your health flourishes. Also, the more you get rid of GMO foods (genetically modified), pasteurized dairy in any form, non-organic foods, and plastic filled bisphenol A, the more your health flourishes everyday in everyway! The more grain fed beef, chicken, and pork a person takes in is directly related to diminishing health. Did you know that the animals on our planet consume 70% of the antibiotics in the world? This is because they are in feed lots and are so sick they have to be in order to live! And, guess what…we turn around and eat it at almost every restaurant and grocery store we go to!

You see, all of these degenerative diseases that have been mentioned all are one in the same with a different name! It is a label applied to a subset of symptoms or clinical values. Guess what…WHO CARES! Personally, I think labels are the absolute worse thing you can have. Labels allow enabling! Then, what is the next step, a medication designed just for you for the rest of your life, or until you body gets used to it and you have to take something stronger. I don’t think this is HEALTH CARE, this is SICK CARE! It does absolutely nothing to make you healthier. Sure, it may lower your blood pressure, decrease your pain, change your cholesterol level, and on and on, but really what has it done for you if you have not changed your diet, started exercising, and found a way to reduce your stress?

I believe most medicine, except in the case of cancer and lifesaving medical emergencies, is here to be a crutch…not a pill you take for life! The pharmaceutical companies will love it if you do take it for life, but that should not be the intent of your doctor and you should be very worried if this is your plan. I can promise you without a change in your lifestyle one med will lead to two, and two to four, and four to eight and so on.

This is my medicine…FOOD and increased nutrients through vitamins and supplements! Just think, on a whole food plant based diet you can eat as much as you want. It is not a diet, but a lifestyle. The more you follow an organic diet with clean water and good lean organic grass fed protein the more your labels will go away. Food is your medicine and your jump start is medical foods, supplements, and vitamins. Everyone on the planet must be taking a multi, something to clean your toxins out everyday, an omega 3 that is guaranteed to be pure and potent, and plant based nutrients in the form of fruits and vegetables. If you simply do this and get rid of the “crap” in your diet, your weight reduces and your immunity and your health gets better one bite at a time!

I believe some day they will find out that type II diabetes and fibromyalgia are directly related. They are a condition where the cell is insulin insensitive and where the mitochondria are deficient and are not working as well as they could be because the cell is full of lipids. The lack of mitochondria causes us to use less sugar, and also produces more pain due to lack of energy production and corresponding ischemia. Ischemia creates pain folks! WOW! I hope some of you take this information and run with it.

Health is not about taking 10-30 supplements every day neither. It is about taking certain nutrients, but not about taking a pill for this condition or that just like you would take a medication. I can see some, but some patients that come into my office honestly have one for every ache and symptom. This folks is practicing medicine but using a supplement. Keep in mind, medicine and plants are not very far apart. Medicine in most cases is a plant derived molecule that has been made more potent. Aspirin is from white willow bark, and Tamoxifen is a cancer drug from the Yew tree. I am sure there are a ton more examples, but I do not want to belabor the point. To be honest with you, if you are having to treat yourself for a condition through massive amounts of supplements or vitamins, chances are your diet is deficient and is poor. The cause is the diet! We need to stop beating around the bush and treating effects.

A whole food plant based diet is more simple to follow than you would think. You constantly can eat and you constantly feel satisfied. Doesn’t that sound like enough to try it. Once you start feeling so good, you can’t go back to eating the “crap” and allow it like once a week. This would be like someone smoking and they quit for a year and now you allow them to have a cigarette once a week. I have to believe that one cigarette will turn into two, then four, and then eight. You go back to the old ways once again. That is why this is for life…just like exercise. On a whole food plant based diet you are expected to lose one pound per week! Add in a bit of exercise and now you lose a bit more. But, the really neat thing is that you don’t have to beat yourself up with exercise because the diet alone will bring you back to health. So, I recommend 20-30 minutes of exercise three times per week…again, for the rest of your life!

The studies have been done, and the literature has been cited about whole food plant based diets. In fact, in rural China, heart disease, cancer, diabetes, and obesity are rare because this is what they eat! The fact is your body is constantly in a state of change and repair to maintain homeostasis. But, if you constantly beat it up, poor health will result. For example, you take the cigarettes away from a 20 year smoker and in 1-5 years his lungs will become close to normal! Why, cause the stress is taken away and now the body has a chance to heal and reproduce brand new tissue!

I see diet the same way. It is a constant stress to the body producing poor health. In fact, I think a poor western diet is worse than someone smoking a few cigarettes every day! All the food companies making all these processed foods and marketing to us are no better than the pharmaceutical companies. They are all about the same thing…PROFIT! They are loading us up with toxins everyday that disrupt the function of our endocrine system. Not a good thing!

We have to start thinking more about how important our diet is and look at the studies to show people how poor health can be reversed by simply making a lifestyle change. This is how we save lives and let grandchildren grow up with their grandparents, or in some cases children grow up with their parents. We cannot continue to go down this same road. Start today by making a decision to change the way you eat.

At our clinic, when we make a dietary change, clean the toxins out, and nourish the body with clean, pure, and potent vitamins, minerals, and supplements, you won’t believe what goes away and stays away. I manage all my patients with literally the same diet. ADHD, autism, colitis, intestinal disorders such as IBS and Crohns, all can be helped greatly by following a whole food plant based diet too! That is why every patient with some crazy label that enters my office is put on this diet and we get tremendous results.

Please let me know if you have any questions I can answer for you.

Your Health and Wellness Advocate,

Dr. James R. Haakenson

Arthritis means inflammation of a joint. Arthro means joint, and itis means inflammation. Osteo means bone. Osteoarthritis is mostly seen in weight bearing joints like the spine, knees, hips, and shoulder. Rheumatoid arthritis is an autoimmune disease. The body actually begins to attack the tissues that make up the joint. For this conversation, we are going to focus on osteoarthritis.

Arthritis is simple to understand when we look at the joint from a pattern of wrong movement. The only way, and I repeat, the only way osteoarthritis can occur is if the joint undergoes constant stress in a repetitive manner with abberant joint mechanics. This can be the result of an injury, simple postural distortion that started in childhood, or a constant wrong movement pattern that stresses the joint when in use.

Simple, isn’t it! An injury can cause osteoarthritis due to trauma suffered by the joint. It is the trauma that initiates the arthritis to start, but it is the assumed postural distortion and wrong movement pattern that the joint begins to take on that really causes the problem and promotes it to get worse. Some of the most common terms for this is a tracking problem, segmental dysfunction, or a simple alignment issue.

When I talk about a postural distortion, I am talking mostly about a person’s hips. If the tailbone, which connects the hips, is not level, with the ground, arthritis will be the result! When the tailbone, or sacrum tilts in any direction, it causes the iliac bones (hip bones) to change their normal range of motion and joint mechanics. Typically in this scenario, one hip moves more than the other when the person is in motion. This causes hypermobility in one of the hip joints, and hypomobility in the other hip joint. In fact, a study done by Dr. Ogi Ressel found that out of 650 children, 96% of them presented with a hypomobile left sacroiliac joint and a right hypermobile sacroiliac joint. This is very troubling.

This means that as early as we begin to walk, if our sacrum has a tilt to it, arthritis has already begun! You heard me right, if the child is only 7 years old, the process has begun. Now, there are many doctors who would choose to refute this with me, but if this inferiority, or tilt, of the sacrum exists, one of the discs in the back is slowly beginning to change on a histochemical level. The cells that make up the cartilage are beginning to change to support the compression on one side versus the stretching force on the other side. This happens because as one person put it “as the twig is bent, so grows the tree!”

If the sacrum is low on one side, which is called a sacral inferiority, the lowest lumbar vertebra either is parallel and tilted to the same degree as the sacrum, or it is compensating for the inferiority and it is rotated and “wedged.” Wedging means if looking at an x-ray, the vertebra produces and acute angle instead of a parallel condition with the sacrum. Now, if it is not L5 that wedges and rotates, it will be L4, L3, or L2. This is because the sacral inferiority will most of the time produce a convex scoliosis on the side of its inferiority. But, at some point in time, the lumbar spine has to compensate for this condition to try and make the spine straight. Therefore, it causes one of the vertebra to twist and wedge. This lumbar scoliosis usually creates a compensating thoracic scoliosis.

Now, where does arthritis come into play in all of this. As I said above, as soon as a sacral inferiority exists, arthritis has begun. There may not be any pain, and there may not be any radiographical evidence of this process, but it is on its way! Why do we wait until we can define this as flow blown disease…ARTHRITIS? This is absolutely not OK.

As if the sacral inferiority wasn’t enough, it causes a change in the height of the femur head due to a rotation of the ilium on the sacrum. When height of the acetabulum changes, which is the place where the femur connects to the hip, it causes a medial rotation in the femur which creates torque as the femur joins the tibia. This constant torque causes a postural distortion, gait changes, and abberant biomechanics of the knee joint. This overtime will create osteoarthritis in the knee. The medial meniscus will begin to degenerate and will start to cause pain and ultimately new bone growth. This also causes the medial arch to be lost in the foot and resultingin plantar fascitis and bunions in due time due to a postural distortion of the sacrum!

Now, if all of this was not enough, the sacral inferiority can create either to big of a curve due to disc wedging, or to small of a curve in the lumbar spine. As if the scoliosis was not enough, now the thoracic spine has to compensate causing a larger curve or a straighter curve in the thoracic spine called increased or decreased kyphosis.

All of this finally works up to the neck or cervical spine. The cervical spine compensates for the increased, decreased, or scoliotic curvature of the lumbar and thoracic spine creating the same conditions in the cervical spine.

The interesting thing is that arthritis has nothing to do with aging! If it had anything at all to do with aging, then your whole spine would be arthritic, but that is not usually the case. Usually only one or a few vertebra become arthritic and the others are completely normal. This can be demonstrated time and time again on x-ray and MRI. We have been fooled all this time! IT IS NOT AGE RELATED! It is the result of the poor joint mechanics due to a previous postural distortion!

Arthritis can be treated chemically with drugs and/or supplements sometimes very effectively. It can also be treated with surgery and various other medical treatments But, this is treating an EFFECT and not the CAUSE…the postural distortion and corresponding abberant joint biomechanics! If you are not actively treating arthritis with movement and manipulations, the joint will never get the right message to begin to switch its healing process. Arthritis cannot be changed passively. To change this condition is has to be active treatment. The body thinks it is doing the right thing by stabilizing the joint with more bone…it is healing itself to prevent further damage! The body is constantly trying to heal itself, we simply have to change the message!

When curvatures change, and joints begin to degenerate, a whole host of things happen. Inflammatory molecules are released, and remodeling takes place. This can be a silent process for years until the body finally starts to have trouble dealing with it. The problem with a degenerative condition in the spine is that it changes the size of the foramen, which is the opening where the nerve comes out of the spinal column, which eventually will put pressure on the nerve root. This is not a good thing!

The nerve root sends messages to every cell in our body. The nerves are how our brain communicates with our body. If there is an interference or interruption to the way the nerve transports its message to the cell or cells, poor cell activity will take place. As you may or may not know, cells make up organs and tissues. If the nerve or nerves cannot “talk” with the body, the organ, gland, blood vessel, and/or, muscle will begin to lose the messages being sent to it to tell it how to perform its activities. This simply decreases the function of the organ involved. Definitely not a good thing.

Hopefully I have explained this well enough that you realize that posture is so very important. In fact, go to your local mall and do some observing. The people who are “bent over” due to poor posture have poor health! It is as simple as that!

Studies show that if osteoarthritis is caught early on, the body can actually reverse this condition! This has to give some of you hope. This is why every child and young adult should have x-rays taken to make sure that they don’t have a sacral inferiority that is going to cause them future problems. The fact is that it will take 10-20 more years to progress to radiographical evidence of an arthritic condition. Why not find it before this becomes a healing effect that the body is using to try and deal with the stress.

When caught early on, with an intense treatment program, this condition can be reversed in one to three years! This is only one to three years to treat something that may someday cripple your loved one! You are correct, not all cases reverse because there is no “silver bullet,” but most will! This can change the health outlook of an individual incredibly!

It is my honest belief that every child should have an x-ray of their spine taken at 5 years of age if an examination of their pelvis reveals that one hip is higher than the other. This is the start of a degenerative condition with a possible subsequent compensating scoliosis to some degree. We cannot possibly sit on the sidelines and not have our loved ones examined.

Hopefully you have learned some things today. Doctor means teacher. It is the highest calling of a doctor to educate a patient enough for them to be able to take control of their own health. I can only continue to teach what I know to be true to help the masses and loved ones of tomorrow!

To be continued…

Your Health and Wellness Advocate,

Dr. James R. Haakenson

P.S. If you have questions please contact me by email at thedoctorjames@gmail.com.

There are miracle books on the market right now promising everything from weight loss this way, to body transformation this way, to beat this disease, and conquer this malady or syndrome…can they all work? I am sure they all have their merit, but lets make this simple!

Everyone is looking for that easy diet to follow that allows you to eat pizza, cheesecake, muffins, sugar ladened foods, preservative filled foods, artificial sweeteners, soft drinks, fruit juices, fast food…basically anything you can find in the middle aisles of your grocery store…foods with a shelf life!

Let us think about this for just one moment. Do you really think we should be eating food that can sit on a shelf for years and still be edible? Don’t you see this as maybe a warning sign? When was the last time you took a vegetable and let it sit in your shelf for a year? That is impossible…well, you could ignore the smell and the bugs I guess…so it is possible, but any normal earthling would not allow this to occur. Fresh fruits, vegetables, and meats are designed to break down. They have all the enzymes, minerals, co-factors, nutrients, and organically based substances to naturally disintegrate!

Shelf life has absolutely nothing to do with your health, and has everything to do with making money from you…the CONSUMER! In fact, if those products were allowed to not go through a transformation process with preservatives, you would not be able to eat that food because it would taste so disgusting. The fact is that most foods contain a little bit of fat, a little bit of protein, and a little bit of carbohydrate. HERE IS THE KICKER, FATS SPOIL AND BECOME RANCID! Fats break down in the presence of air and light and tend to make things spoil. Fats become oxidized because the normal antioxidant, vitamin E becomes depleted. The fat oxidizes and becomes a different molecule. This is why they must remove certain fats and replace them with either sugar or that wonderful new fat…TRANS FAT! Trans fat is like plastic, it does not go bad! It also does tremendous damage to your arteries because the body can not physically process it.

The moral of the story is to stay away from anything that does not go bad in less than a week unless it is canned or frozen. Now lets get this straight, canned or frozen means canned or frozen fruits or vegetables…either blended, made into a paste, sauce, etc…without added sugar and preservatives. I am not giving you the go ahead eat anything that is frozen or canned! What I am talking about is fresh frozen fruits, or vegetables. Remember, freezing holds in the nutrients in a fruit or vegetable because it naturally slows the process of it breaking down. You can thaw your fruits and vegetables and use them however you like to save money and not go to the grocery store so often. Of course the best method is to buy organic, fresh fruits and vegetables that have been recently picked.

To avoid suppressing your health and to make sure you are creating health, you just have to make sure to eat what the caveman ate! If it wasn’t here a 1000 years ago…DON’T EAT IT!!! So, what was here a 1000 years ago…grass fed animals, vegetables, fruit, and herbs…basically anything that could roam the range and anything that could grow from seed. This is absolutely the key to health!

The caveman did not eat tons of grain. He did not make flour, and especially he did not make white flour! He subsisted on a diet based on grass fed animal protein, green leafy vegetables, and fruits. Our body is not designed to eat anything else…period…end of story! Sorry to burst your bubble folks, but this is as simple as it gets.

To create health you need to stay away from foods that cause poor health like sugars, grains, flours, and trans fats. The only way, and I repeat only way, a person should be getting sugar is through vegetables and fruit…end of story! Eating grass fed meat and fruits and vegetables will create health guaranteed! You don’t even need a money back option on this one folks…it is guaranteed by the Creator of the universe!

Any other food you take into your body besides the three I have mentioned…and eggs…will cause some type of inflammatory change in your body! If you have been following the latest trends and research, it points to inflammation being the number one cause of all disease! Now, omega 3′s are great, but if you are taking it because of inflammation and you continue to inflame your body with poor health choices, what good is it doing for you? It is acting like a drug! You are trying to mask a problem because of a chronic condition caused by lack of will power to change! This is my definition of medicine! Treat an effect caused by a poor dietary decision and a sedentary lifestyle. It does absolutely nothing to promote health in your body…in fact, the destruction is ongoing somewhere else! But, this is a subject for my next article…I will hold you in suspense!

Now, I am not saying all medicine is bad, some people absolutely need it to treat this or that…it works! What I am saying is that better dietary choices and better exercise creates health and diminishes the need for drugs and surgery! Now, that is powerful.

The bottom line is this, all things that can spoil in one week if left out on your kitchen counter should not be eaten…period! The only things you are allowed to eat to create health and decrease your chance at increased aging are fruits, vegetables…no grains, and grass fed animal products…meat or eggs. The animal meat or egg that you are eating must have not been in a feed lot and must not have had any chance to eat grain or soy. The animal should have only been allowed to roam the pasture and eat whatever it wants to.

Eating meat from this type of an animal has the perfect ratio of fats we need for our body to create health. Anything other than this creates and inflammatory change in our body and ages us much quicker…not a good thing.

So, now you have it, how to create health the easy and no nonsense way. The only thing preventing you from doing this is lack of knowledge and willpower. I promise you that manipulating your dietary habits back to this way will cost you less money in the end because you will not suffer the degenerative diseases that all the other people do when they eat all the junk! On top of this, fruits and vegetables are readily inexpensive and a garden is even less expensive. If you don’t want to grow your own, their are community sustained gardens you could get involved in to get fresh fruits and vegetables.

I would really encourage you to read two books to back up my claims. The first would be Dr. Mercola’s book called Take Control of Your Health, (http://products.mercola.com/take%2Dcontrol/?aid=CD243) and Dr. Rosedale’s book, The Rosedale diet (www.amazon.com).

Create your health starting today after reading my article. If you have any questions, please place a comment on the comments section. Otherwise, email me at thedoctorjames@gmail.com. I wish nothing more but continued health to the choir I speak to, and to others new to this and looking for a change, I hope you will come to understand what this amazing transformation can do for your health, vitality, and your mind!

Remember, whole foods will always be what produces health. You are not going to find health in processed foods or beverages. To make something for the everyday consumer that will appeal to their taste buds, sugar has to be added! Check out the link below to view the video from ABC News.

http://cosmos.bcst.yahoo.com/up/player/popup/?cl=8916936

The key to health is avoiding refined white sugar, white flour, and trans fats. By avoiding what I call the big 3, your choices are limited! Also, drink plenty of water, practice stress reduction techniques, drink alcohol in moderation, and set yourself on a path for a healthier life. Love more, laugh more, and enjoy the fresh air. Exercise 3-5 times per week and you will start to see yourself change right before your very eyes!

If you are not sure how to get started, I suggest that you follow this link and take what is called the nutritional typing test by Dr. Joseph Mercola. It is an invaluable tool to produce profound changes in your health. Take it today and start feeling better tomorrow!

http://products.mercola.com/nutritional-typing/?aid=CD243

The truth is, getting in shape and staying in shape through healthy weight loss is a lifestyle. It does take 45-60 days to make this habit stick. If you do not stick with it, you will be frustrated and not willing to accept change. After 60 days, exercise becomes commonplace and dietary choices become much easier. So, lets get into the nuts and bolts of what it takes to achieve your best physique ever! Not only will this program make you toned and have your best body ever, but it will also enhance the beauty of your skin. Essentially, you become more beautiful from the inside out!

So many people are so confused when it comes to simple exercise and conditioning of the body. Exercise boils down to one thing…your cardiovascular intensity. What is intense for you may be simple for someone else. Don’t worry about it! Make it as intense as you can handle. I will promise you one thing though…aerobic exercise will produce an aerobic physique, and anaeorbic exercise will produce and anaerobic physique…simple…isn’t it?

This is the difference between the physique of a sprinter’s body and a marathon runner’s body. The only difference is the training. The body will adapt to the forces, pressures, and intensities it is faced with. Adapt yourself to what you want to be! The body responds to intensity, frequency, timing, and duration. By switching these 4 items…tweaking them…you can have the best training ever in as little as 3 days per week and 12 minutes per session.

For the average earthling, fitness has absolutely nothing to do with which exercises you pick and choose. It does not matter if you do legs one day and arms the other. It does not matter if you do legs and arms on the same day. The only thing that matters is that you go all out for 12 minutes straight! That is it! Three days per week (or more if you would like) can get you your physique you have been looking for. The most important factor is the intensity…not the time of the rep or the time of the session.

For example, try doing 100 yard sprints on a football field for 12 minutes straight with minimal rest. I can guarantee you, unless you are incredibly fit that you can not do 24 in 12 minutes! This is the type of intensity I am talking about. A person can get fit by simply doing sprints. Here is the absolute truth…muscles are their…we just need to uncover them by decreasing the size and number of our fat cells that are insulating them! You do not need to do ab work to get six pick abs…isn’t that exciting? Simply eat better, exercise your rear off with high intensity exercise, and watch it come about!

The other truth is that your diet is number one when it comes to weight loss. I can guarantee you that a western diet (trans fats, high fructose corn syrup, genetically modified food, preservatives, additives, fast foods, hybridized foods, cooked foods..etc.) will not produce the success in physique that you are looking for. For you to obtain your best body ever, at least 80% of your diet must be organic RAW foods. This means that 80% of your diet must be uncooked fruits, vegetables, nuts, seeds, grasses, and oils! A 80% raw diet can happen overnight and is not as hard as you are thinking. Just do not ever go past the produce aisle in your grocery store! You should only be eating foods that can spoil if given the appropriate number of days. Fresh is best! From your garden is even better! Simple…right??? More on this later, but for now lets get back to your physique and training.

Your physique is not dependent on if you work out 3 hours per day in the gym or not! Actually, working out to long puts you into a catabolic state. Catabolism is the body’s way of using its own proteins from muscle to produce energy…not really a good thing when it comes to building your perfect physique! Body builders work out for longer periods of time because they are constantly fueling their bodies with some type of protein drink to keep them in an anabolic state…or then may be using some illegal substances that causes them to have to work out that long to get rid of their excess energy.

The moral of the story is don’t worry about what exercises you are doing and how much weight you can lift if you want a lean, tone, and ripped body. That will do it, but you will tend to get more bulky than you will lean and trim. Keep in mind, the more bulk you have, the harder your heart has to work because the more capillaries you have. This puts too much stress on the heart and can lead to heart failure. This is the reason body builders do not live long lives!

Your goal is to keep your intensity up and do more from week to week in that 12 minute time frame. A good rule of thumb is to increase your workout by 1% from week to week. If you could do 8 total exercises the first week in 12 minutes, shoot for 9 the next week…and on and on. Your goal overtime is to be able to fit as much exercise into a 12 minute workout as you possibly can.

The reason this type of exercise works so well is because you are increasing EPOC, which stands for excess post oxygen consumption…in lay man terms…means you burn more calories over time because your metabolism stays elevated above its normal everyday baseline. You increase this EPOC for the next 24-48 hours. This is why if you can handle the rigours of intense exercise you can see such dramatic results. The person that works out next to you jogging on the treadmill for an hour may burn 800 calories…GREAT!!! Guess what, during your workout you only burn 300…boo hoo!!! Here is the kicker…they don’t stimulate EPOC and you do! When they leave the gym their metabolism will come back down, but yours stays elevated! You burn for the next 24-48 hours. It is after you leave the gym that you crush the competition in calorie consumption!

If you are training this way, your diet is key to this process. Instead of dieting, you have to think about fueling your body for optimal recovery and lean mass gains. This does not mean that you have to go hog wild on the food that you take in or that you have to consume massive amounts of protein. You just need enough protein to stay in a positive nitrogen balance which would be anywhere between 1g/kg of body weight or upwards to 1.5g/kg of body weight.  This means if you weight 220 pounds, you would have to consume about 100-150 grams of protein per day. If you weigh 100 pounds, you would have to consume 45- 67 grams of protein per day.

You must eat every 2.5 to 3 hours. There is no other option. In fact, you should be snacking all day long on Organic RAW fruits, veggies, nuts, seeds, greens, and oils such as avocado, coconut, hemp, and olive. If you do not, you can kill the “fire” that you lit inside your body. You will suppress your weight loss and lean muscle gains. Your body will burn muscle for protein and become catabolic. This will effectively negate your workout.  You absolutely must avoid refined sugar, grains, dairy (unless raw), white flour, trans fats, and alcohol if you really want to change your physique. Do pick one day out of the week to eat whatever, but you will soon notice it will not appeal to you anymore when your body starts to change. The most cool thing about going 100% RAW is you no longer have to worry about counting calories. Naturally, you feel better on a diet rich in fruits, vegetables, greens, seeds, nuts, and oils…that is the simple truth. When food is not cooked, the enzyme content is still intact. When the enzymes are intact, the breakdown without any extra effort coming from your bodies metabolic or digestive enzymes.

Enzymes are catalysts. They make the body run! Without proper minerals and vitamins, our enzymes don’t work. Organic plant based raw foods supply us with all of our minerals, enzymes, and vitamins for us to achieve optimum physical, mental, emotional, and spiritual health.

Don’t worry about getting enough protein if you decide to go RAW with your diet. By eating more often and more food, you will get more than enough protein, carbohydrates, and fats. Your best bet is to add superfoods into your diet to make sure you are getting your requirements met. One superfood I would highly recommend for protein would be RAW hempseeds. They are rich in protein and fats, and are an amazing superfood. I would suggest that you buy David Wolfe’s book on superfoods and start incorporating them into your diet.

I don’t recommend eating animal tissue if you are looking for you most brilliant beauty and physique ever. By eating a RAW plant based diet, you will feel better than you have ever felt. The abundance in raw foods is extraordinary. In fact, you could try a new fruit or vegetable every day and never try everything on this planet in a lifetime! So, this diet is about inclusivity, not exclusivity. Take the jump from the old ways…shift your paradigm with hope and faith and start going RAW with your diet. I would highly recommend purchasing David Wolfe’s book The Sunfood Diet Success System for a further understanding on how to eat Raw with his RAW food pyramid that emphasizes the three categories…cholorophyll, fats, and sweet fruits.

When you eat more RAW foods, you will find you need to drink less water. This is because the water in plant foods is structured and is able to be better absorbed. You will find that you may need to drink only your weight divided by four in ounces of water. Having the traditional eight glasses of water a day will no longer apply to you the more RAW you go with your diet!

A word of caution…This type of cardiovascular intensity training is not for the faint of heart. Make sure you get an OK by your M.D. before starting anything this intense. Pick any exercises you want and just do them all out. I prefer sprints, pushups, pullups, and burpees,…but you can choose whatever you would like. Mix it up, throw some lunges in, bear crawls, jumps, hops, etc…

The goal is to get through it barely. You should feel exhausted by the time this workout is complete. You will want to and have to catch your breath. For those who are well conditioned, it depends on how hard you work out. Give it your best everytime.

Please get creative and go out and change your health outlook this week. You will be amazed at what one month of this type of exercise and eating will do for your body. My goal for you is to use this program to your advantage. Their is not another program out there that speaks the truth about what you have to do to make you body function at the best it has ever been. This plan alone is simple…a bit of exercise, and as close to 80-100% RAW diet as you can handle. You will find yourself using less doctor visits, medications, alternative therapies for pain…etc…you essentially will have more money to spend on food and RAW food supplements.

I would recommend that you buy the highest quality of food you can afford and use the highest quality of supplements you can afford from www.sunfood.com or www.gardenoflife.com. These are very reputable companies with a focus on raw foods and supplements. These are vitamins, minerals, and enzymes your body can use right away to boost immunity, energy and overall happiness.

In my next book I will be discussing supplementation and how it relates to this plan. For now, get out there and do the best you can on eating more RAW and exercising according to the plan. Remember, 20% of our efforts produce 80% of our results. Get out there and just do it…as NIKE says!

So, check out this link to a 3 minute video by Dr. Ornish.

http://www.ted.com/index.php/talks/dean_ornish_says_your_genes_are_not_your_fate.html

Another distinguished scientist named Bruce Lipton Ph.D. has been talking about this for a number of years. Genes are not static…they are dynamic and we can change them by making changes in what we choose to do with our body and what we choose to put in it.

One has to remember that genes are only in our bodies to code for a certain protein. If that protein is no longer needed, then the gene turns off! Remove the offending substance and the gene becomes inactive! What a concept! There is so much more to healing then we will ever know, but taking some steps every day towards a long path to better health will definitely be a good start.

And, always remember…chronic stress ruins our health and can turn on the genes responsible for making some of these proteins. Please try to limit what “controls” you! When you let go, you will be amazed at the transformations your body makes…try it for one day…don’t let anything bother you…don’t get “worked” up. See how you feel at the end of the day. I promise you will feel great! Remember, chronic stress inhibits neuronal cell growth…not a good thing…

Till next time…

Dr. James

P.S. Sorry I have not written for quite some time…we just had a newborn baby boy who is now 3 months old and sleeping much better…so, it frees me up a bit to get back to sending out quality info!

I hope you enjoy!

http://articles.mercola.com/sites/articles/pages/the-danger-of-excessive-vaccination-during-brain-development.aspx

In discussing chiropractic, it has nothing to do with “crunching and cracking,” that is simply nitrogen bubbles floating out of a joint. What chiropractic really deals with is the FUNCTION OF THE NERVOUS SYSTEM. The reason I used all caps for that last statement is because chiropractors themselves sometimes don’t even understand this. How do they expect the anybody else to.

Chiropractic is based on function. If the nervous system is functioning at 100% with no interruptions, it will regulate every cell in your body correctly. If the nervous system becomes interrupted by a physical trauma, a chemical trauma, or an emotional trauma, the cause will have its effects!

The nervous system is composed of your brain, spinal cord, and nerves. It is really that simple. They regulate how you breathe, how your heart pumps, how much insulin your pancreas secrets, how much acid your stomach produces, how much bile your gall bladder sends out for digestion, how your thyroid acts, how your body reacts to an “invader” to amount an appropriate immune response, etc. What I am trying to say is that your nervous system controls everything. It controls down to the cellular level how your body is going to respond to a demand. If it is not functioning correctly because their is some “static” in the system, it will not produce a healthy body!

When the nervous system is interfered with through what is called a vertebral subluxation, the body malfunctions. It is as simple as that folks! Now, picture your computer. What happens when your computer malfunctions? Does it run the program correctly? No! You get a message that says “error 723 application 45.” You scratch your head and call the “computer doctor!” He fixes the interference and now your computer runs the program flawlessly. Chiropractic removes the vertebral subluxation in the spine, allowing the body to communicate with every organ, gland, blood vessel, and cell to create health with no interference, static, or error messages.

If there is “static” from a nerve being interfered with as it leaves the bones in your back, it will cause and effect. The effects can be anything! Yes…anything! Why? Because your nerves control every function in your body! So, here it goes…if your nerve is interfered with it causes dysfunction. Now, if that dysfunction is allowed to manifest over time, the dysfunction will turn into dis-ease (lack of ease in the body). Dis-ease will produce symptoms such as pain! It is this simple folks. As soon as the interference is removed from the body, it begins to function the way it should. When function returns, symptoms go away, dis-ease can be erased, and the body can go back to a complete state of wellness.

Your body is a self-healing and regulating organism. It has the ability to produce as much health as possible or adapt to the malfunction. Trust me, it is amazing at adapting to its malfunctioned internal environment. But, your body can only deal with malfunction for so long before you start to feel the effects called dis-ease. Now, I don’t say disease because the medical world actually took this work and unhyphenated it…now it is something to be feared! It actually used to be written this way. It is a lack of ease of one of your internal organs due to stress.

When there is malfunction or dysfunction of a system in the body like a muscle, organ, cell, or gland, we start to feel it. But, at this point you can’t quite put your finger on what it is. You go to the doctor, they check you out, maybe even take some pictures and do some blood work, but find out everything is normal! You think to yourself, how can this be? The reason is it is still at a dysfunction or malfunction state. Only when the malfunction is allowed to become dis-ease will it show up in a test. At that point, it is truly late and it is something you have had coming for a long time, possibly from childhood even! Your body adapts to all of these little malfunctions until finally it can’t “hang” on anymore and has to cause you more signs and symptoms so that you go and take care of the problem!

If you do have dysfunction and/or dis-ease it is due to interference in the nervous system and it can be corrected if found soon enough. No pill, dance, potion, lotion, or voodoo will remove the interference. They will remove your pain and symptoms but you still have underlying dysfunction and/or disease…not a good thing. The dysfunction and the disease can then progress further to produce more symptoms. The next step then is to get another pill to treat the next symptom that was caused by the interference to the nervous system. Why not correct the cause? The “static” in the nervous system!

I did mention above that many of these problems start in childhood, but many more of them actually occur with what is known as birth trauma. If a vertebral subluxation occurs at birth causing dysfunction or malfunction and creates “static” in the system the baby will eventually have symptoms. If this is adjusted and corrected, the baby will then not be held back by this interference. The interference can cause all sorts of things…too many to list, but that is why chiropractors see lots of children. It makes sense if these problems start at birth or in early childhood to get these malfunctions corrected as soon as possible. There are cases of children with degenerative disc disease believe it or not. It is due to a slip, fall, or birth trauma. Now, if this child is allowed to live with this it will affect them as they age. If the interference is in the upper neck they will have headaches, ear aches, and sore throats. If the interference is in the mid to lower neck they will have thyroid problems and arm problems. If it is between the shoulder blades they will have breathing difficulties, asthma, heartburn, bloating, and gas. If it progresses further down the spine they will have blood sugar handling problems and fatigue. Allow this subluxation to progress further and we start to see intestinal problems such as Crohn’s disease, colitis,  diverticulitis, and other gastrointestinal problems. At the very bottom of the spine the subluxation will affect the nerves that go into the legs and to the bladder and reproductive organs. This can be a major cause of infertility and “dribbling” problems in females.

This is why chiropractors are on a mission to help kids! If they are able to adjust them at a young age to remove the interference and allow the nervous system to function without any “static” in the system that produce error messages, the body will function optimally and you will have a healthy child! It is really that simple.

Chiropractors are not back crackers, they are life savers. They restore function back to the nervous system allowing you to live a happy and healthy life. Chiropractors adjust your back, but their main focus is not on pain. The main focus of a chiropractor is on treating the interference in your spine to allow all of your cells, organs, and systems to begin to function normally once again! Wouldn’t that be great…return your body to normal! In essence, it is creating wellness one step at time. Although the journey can be long, you have to start by stepping out to the path. The path maybe 100 miles long, but you have to start with a single step forward to begin to even finish walking the path. You will see some great things along the way, but removing an obstacle to healing with a chiropractic adjustment will go along ways to improve your health.

Remember nerves go to organs, glands, blood vessels, and all the cells of your body. You cannot be well if these nerves cannot get to these places. It is like watering half of your lawn. The one side will begin to brown and die while the other half stays healthy and green. Essentially, this is what takes place in your body. When diseased tissue spills out into the periphery it sends out chemical messages to bacteria to clean it up. You see, the bacteria were not the cause of the sore throat, the are a subsequent reaction! Please read my article the bacteria myth to further understand this.

I want everyone to live with the health they have always imagined and it starts with checking all the children. One child at a time we can save a life!

Your health and wellness advocate,

Dr. James R. Haakenson

In marketing as in medicine, perception can be everything. A higher price can create the impression of higher value, just as a placebo pill can reduce pain.

Published in the New York Times http://www.nytimes.com/2008/03/05/health/research/05placebo.html?_r=2&oref=login&oref=slogin

Either use the link above, or read below…

Now researchers have combined the two effects. A $2.50 placebo, they have found, works better one that costs 10 cents.

The finding may explain the popularity of some high-cost drugs over cheaper alternatives, the authors conclude. It may also help account for patients’ reports that generic drugs are less effective than brand-name ones, though their active ingredients are identical.

The research is being published on Wednesday in The Journal of the American Medical Association.

The investigators had 82 men and women rate the pain caused by electric shocks applied to their wrist, before and after taking a pill. Half the participants had read that the pill, described as a newly approved prescription pain reliever, was regularly priced at $2.50 per dose. The other half read that it had been discounted to 10 cents. In fact, both were dummy pills.

The pills had a strong placebo effect in both groups. But 85 percent of those using the expensive pills reported significant pain relief, compared with 61 percent on the cheaper pills. The investigators corrected for each person’s individual level of pain tolerance.

“It’s a great finding,” said Guy H. Montgomery, an associate professor of cancer prevention at the Mount Sinai School of Medicine who was not involved in the research. “Their manipulation of price affected expectancies of drug benefit, and pain is the ultimate mind-body phenomenon.”

Previous studies have shown that pill size and color also affect people’s perceptions of effectiveness. In one, people rated black and red capsules as “strongest” and white ones as “weakest.” Other information like the country where the drugs were manufactured can also affect perceptions.

“It’s all about expectations,” said the lead researcher, Dan Ariely, a behavioral economist at Duke and the author of a new book, “Predictably Irrational: The Hidden Forces That Shape Our Decisions” (HarperCollins). His co-authors on the report were Rebecca Waber, Baba Shiv and Ziv Carmon.

“When you’re expecting pain relief, you’re secreting your own opioids,” Dr. Ariely added. “And when you get it on discount, you doubt it, and your body doesn’t react as well.”

Lets make this short and sweet. This program is based on the simple training methods used by sprinters versus endurance runners. I understand, most of you have friends who are training for the big marathon. They are in great shape and maybe even lose a few pounds. Here in lies the problem…Can you prepare for a marathon every year for the rest of your life…I didn’t think so! On top of this, most novice runners prepare for one marathon, do it, and then never run more than 3 miles again anyway. Do you get it? For most people it is a goal accomplished. Most of them won’t ever run again until they train for their next big race. This is not ok if you are looking for true health.

Have you ever stopped to look at what a sprinter looks like vs. a marathon runner. Your typical sprinter is built like an NFL running back. A marathon runner is skinny, lanky, and lacks the big thick muscles.

As you may already know, the muscles in our bodies are key to weight loss because they use so much energy. For every pound of muscle we gain, our metabolism increases resulting in more calories burned!

You see, to have crushing weight loss and amazing muscle gains, one does not need to diet, count calories, eat low fat, watch the carbs, etc…but, you have to work out three times per week for 20 minutes! A total of 60 minutes per every 6 days! Do you think you could do this. Let me explain further how this works.

My office is built on lifestyle change. We do not accept a patient if they are not ready for change and do not commit to a program at 100%. Granted, these lifestyle changes usually take an average about one year because we work with the patient over the year to develop new habits and leave the old ones behind. We find most of our patients really start kicking in new habits about five months into their program…and that is OK.

You see, we don’t want deal with the person that views weight loss and health as a monthly fad. We want to design and implement a program that a person can follow for the rest of their life…yes, you heard me…for the rest of their life! You can still do this program when you are eighty because it is based on your individuality by developing an intensity score. On a scale of one to ten, the exercise should always be in the range of somewhere between 8 to 10. Ten meaning all out…something you can only keep up for about 4-5 seconds. Nine, would be more like 10 seconds, and 8 more like 20-30 seconds.

Here is the program in a nutshell. It is simple, like a said before, and only requires three days a week of working out and only 60 minutes per week. You alternate every other day between weights and cardio. This program is not designed to make you into a body builder, but is designed to keep your health and increase your health. On lifting days, you choose whatever muscles you want to work out for 20 minutes. IT DOESN’T MATTER which muscles you work out, what matters is how intensely you work out! You could do arms one day and legs the other, but in all honesty it does not matter one bit…like I said before, we want to keep this simple. On cardio days, you are either on a bike, tread mill, elliptical, stair climber, rower, etc. for 20 minutes.

On lifting days, your goal is to lift a certain number of pounds and increase it throughout the plan until you plateau. How many pounds you lift is based on how many pounds you actually moved over time. So, if you did 10 sets of 10 reps in 20 minutes with 10 pounds, your total weight lifted in a 20 minute time period would be 1000 pounds! That is what you would record as your “record” for the day. How did I get this number? I simply took 10 pounds times 10 reps which equals 100. Then, since you did 10 sets…10 different times…I multiplied 100 times 10 to get 1000 pounds.

The reason pounds lifted over time is so important is because this is intensity! The more intense your workout is, the more weight you will push during it. The more sets you can get in, the more pounds you lift. This program is strictly designed to do as much work as possible in a 20 minute period of time. You should be leaving it all out on the floor and you should want to be done at 20 minutes! Do you get it? You need to work out hard enough that you don’t want to workout one minute passed 20…this is where true health, weight loss, and muscle gain happens. If you feel you can work out for another 20 minutes than your intensity needs to go up. Over time, what you are looking for is an increase in pounds lifted per workout. The more weight you move, the more fit you are! It really is that simple. So, you need to record the sets you do, or plan your workout before hand to reach a certain number of pounds lifted. If you plan before hand, make sure you over sell it. By over selling it, I mean put in a few extra sets that you know you may not get to because over time you will get to them.

The cardio portion is just as simple…more work over time without worrying about calories being burnt…I will get to that in a moment, but first let me explain your cardio workout. Whatever machine you choose is fine, so switch it up every once in a while so that your workout does not become stagnant. You need to fool your body and shock it every once in a while…so switch it up…the body loves when you shock it with something new…in fact, it craves it! The 20 minute work out is simple. You go hard and then rest, go hard and then rest. You want to focus on short bursts of activity followed by a period of rest. Your heart loves this and so do your muscles. In the beginning, you may do something like 4 minutes of higher paced running, biking, stair climbing etc. The important part of this is that you are doing something followed by rest. Knowing you are going to rest for three minutes to catch your breath makes your four minutes of activity more intense. You can’t keep a 20 minute constant run to intense because your body can’t keep up with demand. So, you go 4 minutes as hard as you can and you recover for three or four minutes…then you go hard again for 4 minutes and you recover again…all the way to 20 minutes! SIMPLE!!! Don’t over analyze this…it works!

Over time, just like pounds lifted, you want to decrease the time of your intensity and rest. We want this to become a sprint workout. Trust me, the day you can do an all out sprint for 10 seconds with a 30 second recovery and go again repeatedly for 20 minutes…you will look like an NFL running back….this is similar to doing about a 60 to 90 yard dash every 30 seconds for 20 minutes in a row…YEAH…not very easy!!! Do you get my drift…intensity will always blow away endurance type of cardio. So, mix it up and try to to short bursts of intensity followed by periods of rest. Your heart loves it!

I know what you are saying now because I am already one step ahead of you. But how at my age of ____ can I do that intense of activity…answer…you can’t by looking at it that way, but your 10 is different than my 10. You may huff and puff going up a flight of stairs and that is ok…if you are 90 years old…that would be a workout for a 90 year old…and guess what, they would be pretty healthy by doing that for 20 minutes straight. You have to ease into this and find what works for you…but, again, you have to leave it out there. When 20 minutes passes, you should not be able to go any longer than 20 minutes…if you can, you are not working hard enough…trust me, I could make you work so hard you couldn’t get passed 10 minutes!

Why does this work? How can you produce outstanding results without dieting. The answer is simple. YOUR WEIGHT LOSS DOES NOT OCCUR IN THE GYM OR DURING YOUR WORKOUT!!!! Read this statement again…in fact…read it three times, repeat it out loud three times, and then write it down on paper three times…then you will own this statement. You will begin to laugh at all of your buddies spending hours per day in the gym, while you blow them away with your results you get in 20 minutes…3 days per week!

Weight loss occurs outside of the gym because of what is called EPOC. EPOC stands for excess post oxygen consumption. To keep things simple, it basically means your metabolism stays elevated and burns more calories over time for the next 24-48 hours. Here is the kicker and the thing you need to understand. The individual who spends an hour running on the treadmill at a jogging pace will only burn calories on the treadmill…so, maybe he or she burns 1000 calories…GREAT!!! But, here is where they lose every time…jogging does not increase EPOC a great deal. EPOC is increased by high intensity workouts…I repeat, EPOC is increased by high intensity workouts! You have to own this. This program is designed around this exact principle. You see, when you are done working out is when your calories are being burnt…in fact, you will increase your burning of calories for the next 24-48 hours. Don’t you think that is better than burning them for the measly hour spent on a treadmill running? You will blow your buddy away. Sure, he burns a lot more than you at the gym, but he doesn’t understand you don’t need to burn a lot of calories because your burning of calories occurs outside the gym due to EPOC…isn’t that great.

Here is the kicker though. You have to feed your muscles. This program has nothing to do with dieting. Now, you can’t eat big macs and fries every day and have great health. What I am saying is that you have to make sure and add fuel to the fire every two to two and a half hours. Think of your metabolism as a bon-fire. If you don’t constantly give it more wood to burn, it just turns into a bunch of hot red coals and eventually goes out. You have to keep adding fuel to the fire so it can keep burning hotter and hotter. If you suppress the fire by not adding “fuel” to it, you are killing your weight loss potential. You have stopped it for that day. You have to understand that it is crucial that you eat every two hours or so. No, not candy neither…I am talking about eating something with high quality macronutrients that are balanced…something that has a decent amount of protein, carbs, and fat…don’t forget the fat…you need it!

When you begin to understand this plan, which usually takes our patients about 3 months…give or take…you begin to see that you are no longer dieting. YOU ARE FEEDING YOUR MUSCLES INSTEAD! What an interesting concept! You don’t feel deprived because you are not on a diet! Not to deflate your balloon, but alcohol will supress your fire very quickly, so just be warned on the nights you want to indulge…you have put out the fire…don’t worry about it because you will be working out either the next day or the day after that again! You see, don’t get caught up in the details. You can’t be perfect! In fact, you never will be so stop trying to live up to a false sense of self! Instead, strive for excellence! Excellence means you give your best and know that you have given it. As soon as you strive for excellence in life, trust me, your stress goes way down. Never, ever, try for perfection after reading this…write it down and speak it aloud…I WILL STRIVE FOR EXCELLENCE FROM THIS DAY FORWARD!!! Type A people, you need to own this. This will save your life and I truly mean that! I will explain that in another blog at a later time.

This really is a simple program to follow and one that you could adapt for life. Anybody can use this program to their advantage because we all have different intensity levels. A 20 year olds picture of intensity is going to be different than a 60 year olds…and guess what??? That is OK because they are both getting the same workout for their heart. The 60 year olds heart and lungs will work just as hard as the 20 year olds heart and lungs if they are both doing a “9″ on an intensity scale. Do you get it…a “9″ is a “9″ is a “9.” What maybe a 8 for you, may be a 10 for me. We all have different fitness levels. The key is to find out what your different levels are and keep improving on them.

This is absolutely the best possible program for a time crunched world and a overweight world. It is simple and to the point and produces dramatic results. But, here is what I want the take home message to be. This program is designed to be used for LIFE!!! This program is not a fad to be used or “tried” for the next 3 weeks, two months, six months etc. It is for life! You have to get it through your head that you have to workout at minimum 3 days per week for the rest of your life. As soon as you own that, which usually takes between three and six months in our clinic, you are well on your way to achieving the health and weight loss you have always dreamed about.

You really can’t get bored with this program because it is all up to you. I recommend that you plan your workouts and your food for superior results, but do what is comfortable for you. I am a huge believer in the fact that if you fail to plan, you plan to fail! Definitely if you have a busy job or home life, you have to schedule your workouts…no ifs ands or buts…your spouse should see on the schedule a half hour blocked off three times per week for your HEALTH!!! They should understand this completely. But, if you don’t plan it that way, you will have problems. So put it down on the calender every week when your workout time is, and don’t stand around the gym and talk for an hour after your workout. Your family needs you at home. A half hour is a half hour. Get the workout done and leave the gym. Trust me, your spouse will love you for it. Not to mention the fact that when you do get in better shape your bedroom life will get better…enough said!

You now have no excuses. Get to work and after 3 months email me at thedoctorjames@gmail.com. I would love to hear your story of how you are doing and how freeing it is to own this plan and only have workout three times per week. It is about working out smarter to produce the desired result…not longer…who really does have 2 hours everyday to spend in the gym…I know I don’t…GOOD LUCK…and GO GET ‘EM!!!

Your health and wellness advocate,

Dr. James R. Haakenson

P.S. Always take January off without exception…this is not optional. You need time for renewal…and your body needs a rest. Plus, you don’t want to go to a full gym and weight in line with all the new fad dieters that won’t make it till February!