The Choice is Yours

One evening a grandfather told his grandchild about events - how they occur both on the outside and on the inside of people.


He said, "My child, events happen twice. First out there, in the world, and then in there, in your soul. For the things happening out there, we humans have a habit of labeling them 'good' and 'bad'. Whether it's the weather, the traffic, the news, what the neighbors do or don't, programs on TV, politics and schools. But in the inside of you, you get to decide whether they make you strong, or they make you weak".


The grandchild thought about it. Then she asked her grandfather: "Am I free to choose?"
Grandfather replied, "Yes, and its more than that. It'll also make you responsible.
Get it ... 'response able' ... able to respond?
What will you make yours, strong or weak?"


Without knowing, the child had been handed the MASTER key to success - a powerful mental attitude.
Either way, she decided it was a no-brainer.
Lucky child.

Happiness Daily Schedule

Lactose Intolerance Remedy

What is Lactose Intolerance?

Lactose intolerance is the inability to digest significant amounts of lactose, the major sugar found in milk and milk products.

Lactose intolerance is caused in part by a shortage of lactase, an enzyme produced by the cells that line the small intestine. Lactase breaks lactose down into the simple forms of sugar, glucose and galactose, so they can be absorbed and used by the body.

Infants have the highest levels of lactase, which helps them digest their mother's milk.

In about 75% of the world's population, a genetic trait causes lactase levels to start irreversibly decreasing after weaning. By adulthood, most lactase activity is lost.

Although the decline in lactase activity affects the majority of the population, not everyone has symptoms of lactose intolerance after consuming normal amounts of lactose.

Whether or not people develop symptoms appears to be linked to the ability of a certain type of beneficial bacteria, called lactic acid bacteria, to break down lactose. Some people may have more lactic acid bacteria in their intestines than others, so they don't develop symptoms.

Symptoms of Lactose Intolerance

• Gas
• Cramping
• Abdominal pain
• Nausea
• Bloating
• Diarrhea

Lactose left undigested in the intestines can result in diarrhea, because of the excessive amounts of water that are drawn into the intestines by lactose. Hydrogen is produced, causing gas and bloating.

What Natural Remedies Do People Use?

Acidophilus and Probiotics
Acidophilus is one of many types of lactic acid bacteria. Lactic acid bacteria in the intestines breaks lactose down into short-chain fatty acids and other substances that can be absorbed by the colon.

Lactic acid bacteria are available as dietary supplements. They are usually found as capsules, tablets, or powders in the refrigerated section of health food stores. They are also available at some drug stores, grocery stores, and online.

There are many different types of lactic acid bacteria. The ones used most often for lactose intolerance include:

• Lactobacillus acidophilus
• Lactobacillus bulgaricus
• Streptococcus salivarius
• Lactobacillus reuteri
• Lactobacillus plantarum
• Streptococcus thermophilus

The company Enzymatic Therapy makes a product called Acidophilus Pearls that doesn't require refrigeration. It contains Lactobacillus acidophilus and Bifidiobacterium longum.

Acidophilus and the other probiotics are popular remedies to prevent and reduce symptoms of lactose intolerance. In a 2000-2002 survey of 61,587 people aged 50 to 76 years that was published in the Journal of the American Dietetic Association, acidophilus for lactose intolerance was found to be one of the top reasons people used a specific supplement for a health condition.

Despite its popularity, not all studies have found acidophilus or the other probiotics can help diminish symptoms of lactose intolerance.

Yogurt
Yogurt containing live active bacteria is believed to improve lactose digestion for the same reason that probiotics are thought to work.

When yogurt is consumed, bile acids disrupt the cell wall of the bacteria in yogurt. This releases the enzyme beta-galactosidase (related to lactase) into the intestines, where it can enhance lactose digestion.

Not any yogurt will do. It must contain live active bacteria.

Although yogurt is a milk product, many people with lactose intolerance do not experience symptoms after eating yogurt, even the kind that doesn't contain live active bacteria.

Acidophilus Milk
Acidophilus milks are made by adding Lactobacillus acidophilus to cold milk. Many of the studies that have looked at acidophilus milks for lactose digestion have found no improvement. Researchers have speculated that it may be because the acidophilus products used in the studies did not contain enough acidophillus.

Lactase Supplements
Tablets containing lactase can be taken with lactose-containing foods. For many people, lactase supplements are only needed for larger quantities of lactose.

If a certain type of lactase supplement doesn't work, it may be worthwhile to try other brands. Some people find the tablet form more effective than the chewable form.

Diet
It's quite common for people to avoid lactose-containing foods completely, but that usually isn't unnecessary and may contribute to calcium deficiency.

Some dietary strategies for people with lactose intolerance include:

• Drink one cup or less of milk at a time
• Eat milk and milk products with meals rather than alone
• Try reduced-lactose milk
• Try yogurt instead of milk

If You Have Lactose Intolerance
If you have just developed lactose intolerance, it's important to consult with your doctor. Lactose intolerance can also be caused by medications or by an underlying condition that damages cells lining the intestines, such as:

• Crohn's disease
• Celiac disease
• Giardiasis
• HIV enteropathy
• Carcinoid Syndrome
• Diabetic gastropathy
• Zollinger-Ellison syndrome
• Alcoholism
• Iron Deficiency

***

Fruit Juice Drinks?

Lies and Truth ~ Eris

Turbulence Core Training

Truth ~ Jiddu Krishnamurti

The core of Krishnamurti’s teaching is contained in the statement he made in 1929 when he said, “Truth is a pathless land”. Man cannot come to it through any organization, through any creed, through any dogma, priest or ritual, not through any philosophical knowledge or psychological technique. He has to find it through the mirror of relationship, through the understanding of the contents of his own mind, through observation and not through intellectual analysis or introspective dissection.

Man has built in himself images as a fence of security—religious, political, personal. These manifest as symbols, ideas, beliefs. The burden of these images dominates man’s thinking, his relationships, and his daily life. These images are the causes of our problems for they divide man from man. His perception of life is shaped by the concepts already established in his mind. The content of his consciousness is his entire existence. The individuality is the name, the form and superficial culture he acquires from tradition and environment. The uniqueness of man does not lie in the superficial but in complete freedom from the content of his consciousness, which is common to all humanity. So he is not an individual.

Freedom is not a reaction; freedom is not choice. It is man’s pretence that because he has choice he is free. Freedom is pure observation without direction, without fear of punishment and reward. Freedom is without motive; freedom is not at the end of the evolution of man but lies in the first step of his existence. In observation one begins to discover the lack of freedom. Freedom is found in the choiceless awareness of our daily existence and activity.

Thought is time. Thought is born of experience and knowledge, which are inseparable from time and the past. Time is the psychological enemy of man. Our action is based on knowledge and therefore time, so man is always a slave to the past. Thought is ever limited and so we live in constant conflict and struggle. There is no psychological evolution. When man becomes aware of the movement of his own thoughts, he will see the division between the thinker and thought, the observer and the observed, the experiencer and the experience. He will discover that this division is an illusion. Then only is there pure observation which is insight without any shadow of the past or of time. This timeless insight brings about a deep, radical mutation in the mind.

Total negation is the essence of the positive. When there is negation of all those things that thought has brought about psychologically, only then is there love, which is compassion and intelligence.

***

The Six Realms

If ego decides it likes the situation, it begins to churn up all sorts of ways to possess it. A craving to consume the situation arises and we long to satisfy that craving. Once we do, a ghost of that craving carries over and we look around for something else to consume. We get into the habitual pattern of becoming consumer oriented. Perhaps we order a piece of software for our computer. We play with it for awhile, until the novelty wears out, and then we look around for the next piece of software that has the magic glow of not being possessed yet. Soon we haven't even got the shrink wrap off the current package when we start looking for the next one. Owning the software and using it doesn't seem to be as important as wanting it, looking forward to its arrival. This is known as the hungry ghost realm where we have made an occupation out of craving. We can never find satisfaction, it is like drinking salt water to quench our thirst.

Another realm is the animal realm, or having the mind like that of an animal. Here we find security by making certain that everything is totally predictable. We only buy blue chip stock, never take a chance and never look at new possibilities. The thought of new possibilities frightens us and we look with scorn at anyone who suggests anything innovative. This realm is characterised by ignorance. We put on blinders and only look straight ahead, never to the right or left.

The hell realm is characterised by acute aggression. We build a wall of anger between ourselves and our experience. Everything irritates us, even the most innocuous, and innocent statement drives us mad with anger. The heat of our anger is reflected back on us and sends us into a frenzy to escape from our torture, which in turn causes us to fight even harder and get even angrier. The whole thing builds on itself until we don't even know if we're fighting with someone else or ourselves. We are so busy fighting that we can't find an alternative to fighting; the possibility of alternative never even occurs to us.

These are the three lower realms. One of the three higher realms is called the jealous god realm. This pattern of existence is characterised by acute paranoia. We are always concerned with "making it". Everything is seen from a competitive point of view. We are always trying to score points, and trying to prevent others from scoring on us. If someone achieves something special we become determined to out do them. We never trust anyone; we "know" they're trying to slip one past us. If someone tries to help us, we try to figure out their angle. If someone doesn't try to help us, they are being uncooperative, and we make a note to ourselves that we will get even later. "Don't get mad, get even," that's our motto.

At some point we might hear about spirituality. We might hear about the possibility of meditation techniques, imported from some eastern religion, or mystical western one, that will make our minds peaceful and absorb us into a universal harmony. We begin to meditate and perform certain rituals and we find ourselves absorbed into infinite space and blissful states of existence. Everything sparkles with love and light; we become godlike beings. We become proud of our godlike powers of meditative absorption. We might even dwell in the realm of infinite space where thoughts seldom arise to bother us. We ignore everything that doesn't confirm our godhood. We have manufactured the god realm, the highest of the six realms of existence. The problem is, that we have manufactured it. We begin to relax and no longer feel the need to maintain our exalted state. Eventually a small sliver of doubt occurs. Have we really made it? At first we are able to smooth over the question, but eventually the doubt begins to occur more and more frequently and soon we begin to struggle to regain our supreme confidence. As soon as we begin to struggle, we fall back into the lower realms and begin the whole process over and over; from god realm to jealous god realm to animal realm to hungry ghost realm to hell realm. At some point we begin to wonder if there isn't some sort of alternative to our habitual way of dealing with the world. This is the human realm.

The human realm is the only one in which liberation from the six states of existence is possible. The human realm is characterised by doubt and inquisitiveness and the longing for something better. We are not as absorbed by the all consuming preoccupations of the other states of being. We begin to wonder whether it is possible to relate to the world as simple, dignified human beings.

***

Sedentary Lifestyle

Work Ethics

GET OUT, OR GET IN LINE ~ Elbert Hubbard

If you work for a man, in heaven's name work for him!

If he pays you wages that supply you your bread and butter, work for him—speak well of him, think well of him, stand by him and stand by the institution he represents.

I think if I worked for a man I would work for him. I would not work for him a part of the time, and the rest of the time work against him. I would give an undivided service or none.

If put to the pinch, an ounce of loyalty is worth a pound of cleverness.

If you must vilify, condemn and eternally disparage, why, resign your position and, when you are outside, damn to your heart's content. But, I pray you, so long as you are a part of an institution, do not condemn it. Not that you will injure the institution—not that—but when you disparage the concern of which you are a part, you disparage yourself.

More than that, you are loosening the tendrils that hold you to the institution, and the first high wind that comes along, you will be up-rooted and blown away in the blizzard's track—and probably you will never know why.

Low Back Pain Relief

Low back pain or lumbago is a common musculoskeletal disorder affecting 80% of people at some point in their lives. It is the most common cause of job-related disability, a leading contributor to missed work, and the second most common neurological ailment — only headache is more common. It can be either acute, subacute or chronic in duration. With conservative measures, the symptoms of low back pain typically show significant improvement within a few weeks from onset.


The Simple Cat Stretch
This is one of the easiest lower back stretches. Most individuals can perform it quite easily and comfortably. It’s also a wonderful, simple movement for either first thing in the morning, or last thing at the end of the day.

Brief description - On hands and knees, gently arching the spine, first in one direction and then the other, with coordinated breathing.

Goal - To gently wake up the spine and paraspinal muscles, increasing flexibility, ease of movement, and improving comfort.

The Movement
1) Position yourself on your hands and knees, either on your bed or on the floor.

2) Very slowly, raise your head. As you do this, allow your belly to open downward toward the floor, and your back to fall into an arch. Move only as far as comfortable. Feel a nice stretch.

3) Then stretch your spine in the opposite direction by dropping your head, your chin moving toward your chest, while your back raises toward the ceiling. Move only as far as comfortable. Feel a nice stretch.

4) Repeat this movement back and forth 5-10 times. As you repeat, try to increase you range of motion, little by little.
5) Once the movement feels comfortable, it can be very beneficial to add a coordinated breath...
6) Breathe in as you raise your head and expand your belly toward the floor, arching downward.
7) Breathe out as your chin moves toward your chest, and your back arches toward the ceiling.
8) Repeat this movement with coordinated breathing 5-10 times. As you repeat, try to increase you range of motion, little by little.


Full-Body Mobilizer
From a standing bent forward position, stretching the back and hamstrings, and then adding arm mobilization.

Goal - To dynamically relieve pressure on the lower back by lengthening the hamstrings, stretching the spine, and mobilizing the upper body.

The Movement in 2 Parts

Part 1 – Basic movement
1) Stand with your feet hip-width distance apart, your knees soft and slightly bent.

2) Slowly drop your chin to your chest. Then, leading with your head moving toward the floor, gently bend forward at the waist until your hands reach your knees.

3) Use your hands on your knees for support and keep your knees soft, bending as needed for comfort.
4) If you can bend down far enough so that your elbows are on your knees, do so. If that’s too challenging, remain with your hands on your knees.
5) From this supported position (either hands or elbows on knees), slowly straighten your right knee while allowing the left knee to bend further. Feel that stretch.

6) Return right knee to a bent position. Now straighten your left knee, while allowing the right knee to bend further. Feel that stretch.

7) Gently and slowly alternate back and forth 5-10 times for each leg, straightening and stretching one leg at a time.

CAUTION! Do not straighten both legs at the same time! This can create too much pull and can be too strenuous for many lower backs.

Part 2 – Adding arm movement
1) Begin from the supported position of your elbows resting on your knees. (Steps 1-5 from Part 1 will get you there.)
2) Slowly straighten your right knee while allowing the left knee to bend further. Remain in this position.
3) With your right arm, reach directly toward the ceiling, like you’re reaching to screw in a light bulb. Allow your entire upper body to twist so you can reach more easily. Support your body weight with your left elbow on your knee. Feel that stretch.

4) Bring your right arm back down, and return your right knee to a bent position. Rest your right elbow on your right knee again.
5) Slowly straighten your left knee while allowing the right knee to bend further. Remain in this position.
6) With your left arm, reach directly toward the ceiling, like you’re reaching to screw in a light bulb. Allow your entire upper body to twist so you can reach more easily. Support your body weight with your right elbow on your knee. Feel that stretch.

7) Bring your left arm back down, and return your left knee to a bent position. Rest your left elbow on your left knee again.
8) Repeat this movement 5-10 times on each side. See if you can make a smooth transition from one aspect of this lower back stretches movement to the next.


Combined Quadratus Lumborum & Hamstring Sciatica Stretch

Goal - To Stretch the entire length of the line from the lower back down the leg.

The Stretch

Lie on your back with your knees bent and your feet on the floor.

Very slowly, let your knees fall to the left. Take a couple of breaths to allow your muscles to lengthen.

Now slowly straighten your top leg at the knee. Only straighten as far as is comfortable. If you can't straighten it completely, just straighten to your comfortable end point.

Now return the leg to a bent position.

Now straighten the leg again. See if you're able to straighten it just a little bit further. Repeat this 4-6 times, straightening and bending the leg at the knee.Now return to neutral and repeat above steps on the other side.


Gluteal & Piriformis Sciatica Stretch
The gluteal muscles - gluteus maximus, gluteus medius, and gluteus minimus - exert a powerful effect on the mobility of your pelvis and sacrum. If they are chronically tight, it's very difficult for the lower back to remain mobil and relaxed. Below are two versions of this type of stretch. The piriformis muscle is the structure that’s implicated in Piriformis Syndrome. Typically sciatica exercises are an excellent remedy for this syndrome.

Goal - To lengthen the gluteal muscles so that they are not tugging on the pelvis or the the sacrum. This stretch will also stretch the piriformis muscles which, when very tight, can entrap the sciatic nerve causing Pirformis Syndrome.

The Stretch

Lie on you back with your right ankle crossed just below the left knee.

Reach through with both hands to get a hold of the left knee. Gently pull the knee toward your chest and settle back, resting your head on the floor. Feel the stretch and hold for 10-30 seconds. If you are too stiff and cannot rest your head back on the floor, just hold the stretch for a shorter duration.Now repeat on the other side.

Your left ankle crossed just below the right knee.

Reach through with both hands to get a hold of the right knee. Gently pull the knee toward your chest and settle back, resting your head on the floor. Feel the stretch and hold for 10-30 seconds. If you are too stiff and cannot rest your head back on the floor, just hold the stretch for a shorter duration. Repeat several times, each time coming completely out of the stretch before beginning again.


Pigeon Sciatica Stretch for Gluteals
This is an alternative stretch for the gluteals that some people prefer. For others there’s too much torque on the knee. Experiment gently and see what works best for you.

Goal - To lengthen the gluteal muscles so that they are not tugging on the pelvis or the the sacrum. This stretch will also stretch the piriformis muscles which, when very tight, can entrap the sciatic nerve causing Pirformis Syndrome.

The Stretch

The left knee is bent underneath you and the right leg is straight back. If you have trouble with your knees the Pigeon Stretch may not be comfortable. But if your knees are okay then lean forward toward the knee as far as you can without strain. Hold 10-30 seconds then come out of it and repeat 2-3 times.

Then proceed to the other side.

Source: http://www.lower-back-pain-answers.com/lower-back-stretches.html

Download eBook on Myofascial Stretching

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The Way to be Followed Alone

Dokkōdō - Miyamoto Musashi

1. Accept everything just the way it is.
2. Do not seek pleasure for its own sake.
3. Do not, under any circumstances, depend on a partial feeling.
4. Think lightly of yourself and deeply of the world.
5. Be detached from desire your whole life long.
6. Do not regret what you have done.
7. Never be jealous.
8. Never let yourself be saddened by a separation.
9. Resentment and complaint are appropriate neither for oneself nor others.
10. Do not let yourself be guided by the feeling of lust or love.
11. In all things have no preferences.
12. Be indifferent to where you live.
13. Do not pursue the taste of good food.
14. Do not hold on to possessions you no longer need.
15. Do not act following customary beliefs.
16. Do not collect weapons or practice with weapons beyond what is useful.
17. Do not fear death.
18. Do not seek to possess either goods or fiefs for your old age.
19. Respect Buddha and the gods without counting on their help.
20. You may abandon your own body but you must preserve your honour.
21. Never stray from the Way.

Bare-Foot Running

Simply Understand

Trust Worthiness

Planting Garlic

Weight Exercise + Good Food = Healthy Body

Eat Until Eight Parts Full

Hara hachi bu (腹八分), or hara hachi bunme (and sometimes spelled hari hachi bu), is a Confucian teaching that instructs people to eat until they are 80 percent full. Roughly, in English the Japanese phrase translates to, "Eat until you are eight parts (out of ten) full".

Canto, left, a 27-year-old rhesus monkey, is on a restricted diet, while Owen, 29, is not. The two monkeys are part of a study of the links between diet and aging. 

A long-awaited study of aging in rhesus monkeys suggests, with some reservations, that people could in principle fend off the usual diseases of old age and considerably extend their life span by following a special diet.

Known as Caloric Restriction, the diet has all the normal healthy ingredients but contains 30 percent fewer calories than usual. Mice kept on such a diet from birth have long been known to live up to 40 percent longer than comparison mice fed normally.

Would the same be true in people? More than 20 years ago, two studies of rhesus monkeys were begun to see if primates responded to caloric restriction the same way that rodents did. Since rhesus monkeys live an average of 27 years and a maximum of 40, these are experiments that require patience.

The results from one of the two studies, conducted by a team led by Ricki J. Colman and Richard Weindruch at the University of Wisconsin, were reported Thursday in Science. The researchers say that now, 20 years after the experiment began, the monkeys are showing many beneficial signs of caloric resistance, including significantly less diabetes, cancer, and heart and brain disease. “These data demonstrate that caloric restriction slows aging in a primate species,” they conclude.

Some critics say this conclusion is premature. But in an interview, Dr. Weindruch called it “very good news.”

“It says much of the biology of caloric restriction is translatable into primates,” he said, “which makes it more likely it would apply to humans.”

In terms of deaths, 37 percent of the comparison monkeys have so far died in ways judged to be due to old age, compared with 13 percent of the dieting group.

Dr. Weindruch and his statistician, David Allison of the University of Alabama, Birmingham, said the dieting monkeys were expected to enjoy a life span extension of 10 percent to 20 percent, based on equivalent studies started in mice at the same age.

Few people can keep to a diet with 30 percent fewer calories than usual. So biologists have been looking for drugs that might mimic the effects of caloric restriction, conferring the gain without the pain. One of these drugs is resveratrol, a substance found in red wine, though in quantities too small to have any effect.

Dr. Weindruch said the study data offered “very encouraging” signs that resveratrol could duplicate in people some of the effects of caloric restriction.
Critics, however, are not yet ready to accept that the rhesus study proves caloric restriction works in primates.

If caloric restriction can delay aging, then there should have been significantly fewer deaths in the dieting group of monkeys than in the normally fed comparison group. But this is not the case. Though a smaller number of dieting monkeys have died, the difference is not statistically significant, the Wisconsin team reports.

The Wisconsin researchers say that some of the monkey deaths were not related to age and can properly be excluded. Some monkeys died under the anesthesia given while taking blood samples. Some died from gastric bloat, a disease that can strike at any age, others from endometriosis. When the deaths judged not due to aging are excluded, the dieting monkeys lived significantly longer.

Some biologists think it is reasonable to exclude these deaths, but others do not. Steven Austad, an expert on aging at the University of Texas Health Science Center, said some deaths could have been due to caloric restriction, even if they did not seem to be related to aging. “Ultimately the results seem pretty inconclusive at this point,” Dr. Austad said. “I don’t know why they didn’t wait longer to publish.”

Leonard Guarente, a biologist who studies aging at the Massachusetts Institute of Technology, also had reservations about the findings. “The survival data needs to be fleshed out a little bit more before we can say that caloric restriction extends life in primates,” Dr. Guarente said. In mouse studies, people just count the number of dead animals without asking which deaths might be unrelated to aging, he said.

The second rhesus monkey study, being conducted by the National Institute on Aging, is not as advanced as the Wisconsin study. The researchers have not yet reported on the number of deaths in the dieting and normal monkey groups. But there are signs that the immune system is holding up better in the dieting group, said Julie Mattison, the leader of the institute’s study.

The outcome of the rhesus monkey studies bears strongly on the prospects of finding drugs that might postpone the aging process in people. Although people are similar to mice in many ways, they differ in other ways, notably in how many cancer treatments are effective in mice but do not work in people.

Even if caloric restriction extends longevity in people as well as in mice, the extent of the effect remains unclear, though Dr. Weindruch believes the effects will be in the same general range. His monkeys were not started on the diet until 6 to 14 years of age, and seemed to be doing as well as mice that were started at equivalent ages. The most striking extensions of life span occur when the mice are put on the diet from birth.

Dietary restriction seems to set off an ancient strategy written into all animal genomes, that when food is scarce resources should be switched to tissue maintenance from breeding. In recent years biologists have had considerable success in identifying the mechanisms by which cells detect the level of nutrients available to the body. The goal is to find drugs that trick these mechanisms into thinking that famine is at hand. People could then literally have their cake and eat it, too, enjoying the health benefits of caloric restriction without the pain of forgoing rich foods.

Sirtris, a company based in Cambridge, Mass., is conducting clinical trials of resveratrol. It has developed several chemicals that mimic resveratrol and can be given in much smaller doses. On Wednesday, another such compound, the drug rapamycin, was reported to extend life span significantly in elderly mice, though it is not yet clear whether rapamycin sets off the same circuits as those that increase longevity in caloric restriction.

Dr. Weindruch joined the rhesus monkey experiment in 1990. He said he was used to being introduced as a man of incredible patience by biologists who study aging in laboratory roundworms, which live about three weeks. Dr. Weindruch will need the patience: he says he has another 15 years to go before the last monkey is expected to die.

***

Across The Universe

All You Need Is Love

The Beatles

Love, love, love, love, love, love, love, love, love.

There's nothing you can do that can't be done.

Nothing you can sing that can't be sung.

Nothing you can say but you can learn how to play the game

It's easy.

There's nothing you can make that can't be made.

No one you can save that can't be saved.

Nothing you can do but you can learn how to be you

in time - It's easy.

All you need is love, all you need is love,

All you need is love, love, love is all you need.

Love, love, love, love, love, love, love, love, love.

All you need is love, all you need is love,

All you need is love, love, love is all you need.

There's nothing you can know that isn't known.

Nothing you can see that isn't shown.

Nowhere you can be that isn't where you're meant to be.

It's easy.

All you need is love, all you need is love,

All you need is love, love, love is all you need.

All you need is love (all together now)

All you need is love (everybody)

All you need is love, love, love is all you need.


***

Skin Nutrition - Lisa Drayer

NUTRIENT	BENEFIT TO SKIN	FOODS CONTAINING
Beta-carotene	Fundamental to maintenance of tissues that make up surface of skin.	Apricots Cantaloupe Carrots Spinach Sweet Potatoes
Copper	Necessary for collagen synthesis.	Nuts Shellfish
Lean Proteins	Protein which are made of amino acids, enables production of collagen, the connective tissue that provides support to skin Contains zinc, which is a mineral necessary for the synthesis of collagen and one that may provide protection against wrinkles and at high levels, may help to reduce acne	Beans Fish Poultry
Mono-unsaturated fats	Protects against wrinkles Reduces oxidative damage Helps in absorption of fat-soluble antioxidant nutrients, such as vitamin E and lycopene found in many antioxidant-rich vegetables	Canola Oil Olive Oil
Niacin (Vitamin B3)	Works together with iron to deliver oxygen to skin cells, giving them the support they need to live and multiply into new skin cells.	Dairy Eggs Fish Poultry
Omega-3 Fats	Essential because you can only get them in your diet and your body can not produce them on its own Maintains oil barrier of skin, which protects the body from fluid loss and infection Reduces internal inflammation	Avocados Fatty Fish (Salmon, herring, sardines, tuna and trout) Flaxseed Green leafy vegetables like spinach Walnuts
Omega-6 Fats	Maintain oil barrier of skin, which protects the body from fluid loss and infection Essential because you can only get them in your diet and your body can not produce them on its own	Seeds Nuts Vegetable Oils (sunflower and safflower oils)
Polyphenols	Protects skin against oxidative stress that contributes to aging and disease.	Apples Eggplant Garlic Onions Tea
Selenium	Rids body of harmful free radicals that contribute to skin cancer and the aging process Provides tissue elasticity	Brazil nuts Brown Rice Chicken breast Eggs Shrimp Tuna Turkey
Vitamin A	Helps to keep skin smooth Helps protect against sunburn	Egg Yolks Fish Fortified milk Is converted from Beta-Carotene
Vitamin B	Work together with iron to deliver oxygen to skin cells, giving them the support they need to live and multiply into new skin cells.	Fortified cereals Whole grains
Vitamin C	Protects against free radicals (highly reactive oxygen molecules generated inside your body from environmental pollutants, smoking, sun exposure and stress, among other agents) Synthesis of collagen	Broccoli Oranges Peppers Strawberries
Vitamin E	Keeps skin moist and smooth Protects against wrinkles	Asparagus Avocados Nuts Seeds Spinach Vegetable Oils Whole Grains
Water	Water sufficiency: Hydrates skin, helping it to keep soft, smooth and moist.	Water deficiency: Skin becomes dry and more susceptible to wrinkles.