Break Free From Inflammation

Written by: Vicki Manuel

Break Free From Inflammation ● How many boxes can you check? Bloating, belching, passing gas  q Diarrhea or constipation q Fatigue, sluggishness q Itchy ears or eyes dark circles or bags under the eyes  q Joint pain or stiffness q Throat tickle, irritation or cough; stuffy noise, sinus trouble or excess mucus  q Acne, cysts, hives or rashes q Ruddy, inflamed-looking skin flushing q q Water retention, skin puffiness q Certain food cravings q Compulsive or binge eating q Being overweight High blood pressure q Gum disease q Rippled nails (Rippled or pitted nail surfaces may be early signs of psoriasis or inflammatory q arthritis. Discoloration of the nail is common; the skin under the nail can seem reddish-brown. ) If you are like most people, you will have several boxes checked. Never fear, there is good news. Inflammation can be calmed—with a proper diet, of course. Over the next few pages, I will give you helpful tips that will get you started on your journey toward the destruction of inflammation. However, I highly recommend that you read a book by Barry Sears, PhD, called Toxic Fat Syndrome, and/or a book by Dr. Andrew Weil, M.D., called Anti-Inflammatory Diet. Both are amazing and will give you more insight into the issues that I will discuss. 2 Vicki Manuel - Mile-Stone Wellness Health Coach This book is not intended to diagnose and/or treat any illness or disease

Break Free From Inflammation Now that you know about the symptoms of inflammation, we can discuss what inflammation is. Inflammation is a protective tissue’s response to injury or the destruction of tissue. It serves to destroy, dilute, or wall off both the injurious agent and the injured  tissue. The classic signs of acute inflammation are pain, heat, redness, swelling, and loss of function. There are many degrees of inflammation ranging from pain to auto-immune disease. Inflammation is the outcome of the body's healing response to an injury. It brings more nourishment and immune activity to the site of injury or infection, causing redness, heat, swelling and pain. Unnecessary inflammation that occurs due to excess belly fat, stress, lack of exercise, food sensitivities, exposure to toxins or genetic predispositions causes havoc within the body. Chronic inflammation leads to some cancers, heart disease, Alzheimer's disease and arthritis. Basically, if your body is under-nourished and not functioning properly, there is a good chance that you have inflammation. Not maintaining the proper diet, exercise regimen and oral health care regimen, as well as exposure to toxins, will create free radicals within the body. Ironically, detoxing can cause inflammation; once the toxins are released, the inflammation will reduce. Some researchers suggest that chronic inflammation can be the root cause of most illnesses and diseases. Inflammation is reversible! We can grow old gracefully. 3 Vicki Manuel - Mile-Stone Wellness Health Coach This book is not intended to diagnose and/or treat any illness or disease

Break Free From Inflammation I have inflammation. What do I do now? Great question. Here is the scoop—you eliminate the causes. One by one. Let’s start with food. Many people are walking around today with food sensitivities and they don’t even know it. Food sensitivities are different from allergies. Food sensitivity is an unpleasant reaction to food that, unlike a food allergy, does not involve an immune system response or the release of histamine. For example, I am now gluten free because gluten exaggerates my mood, and not in a good way. I am not allergic to gluten but I am sensitive to it. Wheat and dairy are the two main culprits. Where to begin? Avoid sugary, fatty, processed foods Eat a balanced diet including healthy fats, complex carbs, protein, fiber, fruits and veggies. Optional elimination diet: Eliminate sugar, wheat, dairy, caffeine, and animal protein for at least two weeks. Then, add back into your diet one eliminated food at a time, taking notice of how you feel. (I had to do this a couple of times before I officially nailed gluten as the culprit.) Drink water! The suggested amount of water is half your body weight in ounces. For example a 100 lb person should drink 50 ounces of water. Eat organic when possible to avoid pesticides and toxins (Check out the dirty dozen, and the clean 15 list. The list can change yearly.) Foods that fight inflammation Papaya Blueberries Avocado Chia Seeds Cranberries Ginger Broccoli Walnuts Red Cabbage Turmeric Hemp Seeds Celery Fish Coconut Oil Cacao Apples Just to name a few…. 4 Vicki Manuel - Mile-Stone Wellness Health Coach This book is not intended to diagnose and/or treat any illness or disease

Break Free From Inflammation Exercise Exercise benefits you in many ways, and helps decrease inflammation. It is proven that a low-impact physical activity program reduces pain and decreases stiffness. Exercise at least 3 times a week for 30 minutes at a time, and getting in10,000 steps a day. Exercise also provides the following benefits. Weight Loss Production of sweat, which releases toxins Flexibility Stronger and more-defined muscles Stronger bones Lower heart rate Better mood (Exercise releases stress.) Improved complexion 5 Vicki Manuel - Mile-Stone Wellness Health Coach This book is not intended to diagnose and/or treat any illness or disease

Break Free From Inflammation Relax and reduce stress In today’s world, we put too much on ourselves. Driving children here and there, making sure our spouses are happy, doing chores…oh, and then there is the BOSS! That added weight can be worrisome. Give yourself the chance to chill out! Make time for yourself to just be. Remove all distractions, including electronics and your phone. Take time to just enjoy the peace, the quiet. Focus on your breathing. Breathe in deeply, breathe out slowly. Let your mind be free. Take a relaxing bath with a nice salt mixture. The bath will help rid you of the toxins that are causing havoc in your body. Doing this prior to bedtime will help you get a good night’s rest. 6 Vicki Manuel - Mile-Stone Wellness Health Coach This book is not intended to diagnose and/or treat any illness or disease

Break Free From Inflammation Eliminate toxins We are exposed to many, many toxins each day, 24 hours a day. We touch, consume and inhale the toxins that we come in contact with. It is almost impossible to eliminate all toxins from our lives, but we can eliminate some. If you would like more information about toxin elimination, please contact me. Some examples of the toxins we are exposed to include: FRAGRANCE – laundry detergent, softeners, shampoo, conditioner, soap, make up, etc. PARABENS - used as a preservative in cosmetics, deodorant, and body care products TRICLOSAN - the active ingredient in “anti-bacterial” products. OXYBENZONE and OCTINOXATE - chemical UV ray filters found in many sunscreens and SPF products PETROLATUM - a derivative of petroleum PEG’s (polyethylene glycol) - petroleum byproducts SODIUM LAURYL SULFATE – foaming agent ALUMINUM and METALS PLASTICS SYNTHETIC COLORS/DYES—Blue 1, Green 3, Yellow 5 and 6, Red 33 PROPYLENE GLYCOL NON-STICK COATINGS There are many companies out there that care, and that manufacture safe, non-toxic products. Youngevity Skin Care Line is one of them. http://vickimanuel.my90forlife.com/ 7 Vicki Manuel - Mile-Stone Wellness Health Coach This book is not intended to diagnose and/or treat any illness or disease

Break Free From Inflammation Essential oils On my journey to wellness, I discovered the amazing benefits of essential oils. They do not treat illnesses or disease, but they give your body the tools it needs to function properly. There are many essential oil companies out there. I personally use and represent Youngevity Essential Therapeutic Grade Oils. I strongly suggest that you research other companies prior to using their essential oils internally. Anti-inflammatory oils Depending on the oil (and the manufacturer), some oils can be taken internally. All oils can be used aromatically and topically (though dilution may be needed). Please research oils prior to using them if you are pregnant, lactating, on any medications and/or have chronic illness. Also talk to your doctor before using them. Rosemary Chamomile Ginger Melaleuca or tea tree oil Thyme Clove Eucalyptus Bergamot Fennel Lemongrass Lavender These are just a few of the essential oils available on the market. If you would like more information, please contact me today. [email protected] http://vickimanuel.my90forlife.com/ 8 Vicki Manuel - Mile-Stone Wellness Health Coach This book is not intended to diagnose and/or treat any illness or disease

Break Free From Inflammation Skin awakening The skin is the body’s largest organ. It has many duties, ranging from protecting our insides to ridding our bodies of toxins. The skin is responsible for one quarter of the body's detoxification each day. To help your skin function properly, participate in one of the following “Skin Awakening” protocols. Tip 1: Skin Brushing. Read all the way through prior to brushing. To dry brush, use a soft, natural-fiber brush with a long handle so that you are able to reach all areas of your body. A brush with a removable head and a strap for your hand is a good choice. A loofah sponge or a rough towel can also be used. Find a brush that is comfortable to your skin, one that isn’t harsh. A nylon brush may also work. – Begin with your feet and brush vigorously in circular motions. – Continue brushing up your legs. – Proceed to your hands and arms. – Brush your entire back and abdomen area, shoulders and neck. – Use circular counter-clockwise strokes on the abdomen. – Lightly brush the breasts. – Brush upwards on the back and down from the neck. Note:  Stroking away from your heart puts extra pressure on the valves within the veins and lymph vessels and can cause ruptured vessels and varicose veins.  Use light pressure in areas where skin is thin. Use harder pressure on places like the soles of the feet.  Avoid sensitive areas and anywhere the skin is broken, such as areas with skin rash, wounds, cuts or infections. Never brush an area affected by poison oak or poison ivy. Ø It’s important to finish with a regular shower to rid your body of the impurities that you may have lifted. End your shower with three hot and cold cycles. This means turning on the water as hot as you can take it for several seconds, then as cold as you can take it, then hot, then cold, for three cycles. End with either hot or cold. This will further invigorate the skin and stimulate blood circulation, bringing more blood to the outer layers of the skin. Ø End your shower by drying off vigorously and massaging your skin with pure plant oils such as olive, avocado, apricot, almond, sesame, coconut or cocoa butter. Skin brushing should be performed once a day, preferably first thing in the morning. A thorough skin brushing takes about 15 minutes, but any time spent brushing prior to bathing will benefit the body. Clean your skin brush using soap and water once a week. After rinsing, dry your skin brush in an open, sunny spot to prevent mildew.For more information, visit http://naturalhealthtechniques.com/healingtechniquesdry_brushing_technique.html 9 Vicki Manuel - Mile-Stone Wellness Health Coach This book is not intended to diagnose and/or treat any illness or disease

Break Free From Inflammation Tip 2: Hot Towel Scrub.  Body scrubbing can be done before or after your bath or shower, or anytime during the day. All you need is a sink with hot water and a medium-sized cotton washcloth. For maximum effect, scrub your body twice a day: once in the morning and once in the evening. Scrub for two minutes to twenty minutes, depending on how much time you have. The process of hot towel scrubbing has a deeper physical, mental and emotional effect when done at the sink as opposed to the shower.  Directions:  ü Turn on the hot water and fill the sink. ü Hold the towel at both ends and place in the hot water. ü Wring out the towel. ü While the towel is still hot and steamy, begin to scrub the skin gently. ü Do one section of the body at a time: for example, begin with the hands and fingers and work your way up the arms to the shoulders, neck and face, then down to the chest, upper back, abdomen, lower back, buttocks, legs, feet and toes. ü Scrub until the skin becomes slightly pink or until each part becomes warm. ü Reheat the towel often by dipping it in the sink of hot water after scrubbing each section, or as soon as the towel starts to cool.  Benefits:  ü Reduces muscle tension ü Reenergizes the body in the morning and deeply relaxes it at night ü Opens the pores to release stored toxins ü Softens deposits of hard fat below the skin and prepares them for discharge. ü Allows excess fat, mucus, cellulite and toxins to actively discharge to the surface rather than to accumulate around deeper vital organs ü Relieves stress through the meditative action of rubbing the skin ü Calms the mind ü Promotes circulation ü Activates the lymphatic system, especially when one is scrubbing the underarms and the groin ü Easy massage and deep self-care ü Can be a sacred moment in your day, especially if done with candlelight and a drop or two of essential oil, such as lavender ü Creates a profound and loving relationship with the body, especially parts not often shown care, and especially for a person with body image problems 10 Vicki Manuel - Mile-Stone Wellness Health Coach This book is not intended to diagnose and/or treat any illness or disease

Break Free From Inflammation Oil pulling Good oral health is important for overall health and wellness. Our mouths are breeding grounds for billions of nasty critters: viruses, bacteria (Streptococcus), parasites and fungi (Candida), as well as all of their toxic waste products. These critters cause havoc within our bodies. Another great way to remove impurities and toxins from your body is oil pulling. Oil pulling is an ancient Ayurvedic natural remedy for improving health and reducing inflammation. It uses pure oils to pull out bacteria, and/or fungus from your mouth, teeth and throat. What to do? First thing in the morning (before you brush your teeth or eat): Swish one teaspoon to one tablespoon of natural, food-quality oil (see below) in your mouth for ü 15 to 20 minutes. You must do it this long for the process to work. ü Do not gargle in your throat. The oil will be milky and foamy when the process is “done.” ü Spit out the oil. (Do not swallow the oil, because it contains all the “bad stuff.”) If you have a ü septic system, in order to avoid potential plumbing problems, spit the oil into a trash can instead of the sink.   Rinse your mouth thoroughly with warm water. ü Brush your teeth. ü Your mouth feels clean and fresh. ü Oil Choices: When choosing an oil, for best results, look for something cold pressed, unrefined and organic. The type of oil that you choose will depend on your taste buds. v Sesame oil (Ayurvedic’s suggested oil) v Coconut For more information, visit: www.oilpulling.com 11 Vicki Manuel - Mile-Stone Wellness Health Coach This book is not intended to diagnose and/or treat any illness or disease

Break Free From Inflammation Blueberry Muffin Recipe Yields 10 These are better than Starbucks Muffins! Ingredients 2 1/2 cups almond flour 1 Tablespoon coconut flour 1/4 teaspoon salt 1/2 teaspoon baking soda 1 Tablespoon vanilla 1/4 cup coconut oil, butter or ghee 1/4 cup maple syrup 1/4 cup coconut milk* 2 eggs 1 cup fresh or frozen blueberries 2-3 Tablespoons cinnamon Instructions Preheat oven to 350. Line a 12 count muffin tin and lightly oil with coconut oil. In a mixing bowl (KitchenAid) combine almond flour, coconut flour, salt, and baking soda and stir to combine. Pour in coconut oil, eggs, maple syrup, coconut milk, and vanilla; mix well. Fold in blueberries and add cinnamon. Distribute into muffin tin. Sprinkle with additional cinnamon. Bake for 22-25 minutes. Allow to cool and enjoy! Notes *Coconut milk can come in different textures depending on the brand you use. If you use a thicker brand like THAI, then use 1/8 cup of coconut milk and 4 Tablespoons of water. If your coconut milk is thinner, stick to the 1/4 cup of coconut milk. Provided by: http://bravoforpaleo.com/2013/08/29/paleo-blueberry-muffin-recipe/ 12 Vicki Manuel - Mile-Stone Wellness Health Coach This book is not intended to diagnose and/or treat any illness or disease

Break Free From Inflammation Eat Clean – Avoid Toxins Dirty Dozen: Apples ● Celery ● Tomatoes ● Cucumbers ● Grapes ● Nectarines ● Peaches ● Potatoes ● Spinach ● Strawberries ● Blueberries ● Sweet Bell Peppers ● Also: Green beans and kale are moving up on the most sprayed list as well. ● Clean 15: ● Onions Avocado ● Sweet Corn (watch for GMO) ● Pineapple ● Mango ● Sweet Peas ● Eggplant ● Cauliflower ● Asparagus ● Kiwi ● Cabbage ● Watermelon ● Grapefruit ● ● Sweet Potatoes ● Honeydew Melon For more information, visit: http://www.ewg.org/foodnews/ 13 Vicki Manuel - Mile-Stone Wellness Health Coach nThis book is not intended to diagnose and/or treat any illness or disease

Break Free From Inflammation Inflammation busting recipe Broccoli and Cauliflower 1 1/2 cups broccoli florets ● 1 1/2 cups cauliflower florets ● ● 2 cloves garlic, in thin slices ● 1 tablespoon raisins 2 tablespoons pine nuts ● 3 slices bacon, cooked until crispy and crumbled ● 4 tablespoons olive oil ● ● salt and pepper Directions: Cook broccoli and cauliflower just until tender (about 5-7 minutes after it comes to a rolling boil), q and drain. q Meanwhile soak raisins in very hot water to plump them up a bit. Heat oil over medium high heat, and sauteé garlic just until slightly golden, then add pine nuts q and sauteé another minute. q Pour garlic/pine nut oil over broccoli and cauliflower and toss with drained raisins and bacon. Salt and pepper to taste q 14 Vicki Manuel - Mile-Stone Wellness Health Coach This book is not intended to diagnose and/or treat any illness or disease

Break Free From Inflammation Inflammation busting recipes Detox Elixer 1 Glass of water 12 – 16oz (warm if possible) 2 Tbsp Apple Cider Vinegar (unfiltered) 2 Tbsp Lemon Juice 1 tsp cinnamon 1 Tbsp Local Raw Honey Combine all ingredients, mix well, enjoy! Sautéed Apples (serves 1) 1 whole apple cubed or sliced 1/2 cup chopped walnuts 1 tablespoon coconut oil, ghee, butter 1/4 teaspoon ground cinnamon Sauté apples in 1 tablespoon of coconut oil under medium heat. Add 1/4 teaspoon of ground cinnamon. Remove from heat, top with 1/2 cup walnuts. Serve. 15 Vicki Manuel - Mile-Stone Wellness Health Coach This book is not intended to diagnose and/or treat any illness or disease

Break Free From Inflammation  3 Easy Breathing Exercises for Better Workouts and Stress Relief copied from Daily Details Refining the cadence and quality of your breath can unleash your body's true potential—in the gym and beyond. When free diving national champion Tanc Sade isn't holding his breath—which he can do for more than seven minutes—he's doing the same thing we all are: breathing. Except Sade, who recently broke a national record with a 218-meter swim on a single breath, knows just a little bit more about how the air our body takes in affects us. 'Breathing is something we do all day, every day, but few do it correctly,' he says. 'Most people shallow breathe— half-breaths that go no deeper than the chest. Diaphragmatic breathing is a simple way to relieve stress, lower your heart rate and blood pressure, and leave yourself revitalized to carry on with your day.' Even more: It could boost your performance. Studies have found that when your breathing muscles fatigue, so do your other muscles. The good news is that strengthening your lungs could be as easy as a few deep breaths every now and then. Here are three exercises that promise to breathe a calm strength into every aspect of your life: Deep and Shallow Breathing The exercise: Sit in a chair or lie on a mat. Place one hand on your chest and take a deep breath into your hand. Now place the same hand at your stomach's base and take a deep breath. Focus on getting your stomach to push your hand up while your chest remains still. Repeat for 6 to 8 breaths, then combine the chest and belly breaths together. Imagine you're pouring water into a well. You want the well to fill up starting from the bottom of your diaphragm up to the top of your chest. The benefits: Maximizes oxygen and opens up the lungs. Tight muscles and tissue surrounding the ribs aren't a good recipe for an aerobic workout—but deep breathing can help loosen them up. 2. Breathe Out Stress The exercise: Take a big, slow inhale. Hold it for three seconds, then, placing your top front teeth on your bottom lip, release a passive exhale. Your exhale should take at least twice as long as your inhale. At the bottom of the exhale, pause for a moment, and then repeat. The benefits: This slows down your heart rate, so it's helpful in stressful, anxiety-inducing situations. 'I employ a similar technique before I'm about to compete,' Sade says. 'It settles the mind, slows down your heart rate, and relaxes you.' 3. Release Tension The exercise: Lie down on the floor and combine the two exercises above. Close your eyes and on every exhale focus on relaxing a part of your body, starting from your feet and working your way up to your forehead. The benefits: It's good for 'channeling where you use your energy,' Sade says. When you're tense, you use more energy than you need to. 'With time, you'll learn to locate where you're carrying tension and relax.' That's important considering that constant tension can contribute to migraines, back pain, and chronic fatigue. RESOURCE -  http://www.details.com/blogs/daily-details/2013/07/3-easy-breathing-exercises-for-better-workouts- and-stress-relief.html#ixzz2wErfSk3h 16 Vicki Manuel - Mile-Stone Wellness Health Coach This book is not intended to diagnose and/or treat any illness or disease

Break Free From Inflammation Bath Salt Detox Recipe 1/4 cup Sea Salt or Himalayan Salt 1/4 cup Epsom Salt 1/8 cup Baking Soda Favorite essential oil if desired (I use 4 - 8 drops lavender) What to do: Dissolve Salt, epsom salt, and baking soda in hot water in a quart size jar and set aside. Fill tub with warm/hot water Pour salt mixture in and add essential oils if using. (adding the essential oil to a bit of castille soap helps the oils disperse in the tub – also creates bubbles) Soak in bath for 30 minutes or as long as desired. Note that with any detox bath, you may feel tired or lightheaded when you get out. I don’t recommend doing this while home alone or before going somewhere in case you are tired or need help. This bath is great for soothing skin irritation, boosting magnesium levels and overall detoxing. 17 Vicki Manuel - Mile-Stone Wellness Health Coach This book is not intended to diagnose and/or treat any illness or disease

Break Free From Inflammation Thank you for reading “Break Free From Inflammation.” I hope you will be able to put the tips to good use. Remember, everyone is different; what works for some may not work for others. Please listen to your body for the answers. Be kind to yourself. Love your body as much as it loves you. 18 Vicki Manuel - Mile-Stone Wellness Health Coach This book is not intended to diagnose and/or treat any illness or disease

Break Free From Inflammation 90 Nutrients, Vitamins and Nutrients is needed daily This is just a few of our ailments – If you have any questions on how you can get started on reversing your dis – ease contact me today. We can grow old gracefully! 19 Vicki Manuel - Mile-Stone Wellness Health Coach This book is not intended to diagnose and/or treat any illness or disease

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Break Free From Inflammation Hi. I am Vicki Manuel, owner of Mile-Stone Wellness. I am a Transformation coach spreading the word that we can grow old gracefully. My unique program guides men and women to their wellness goals by focusing on the whole being—mentally, physically, spiritually and environmentally. I am a graduate of the Institute for Integrative Nutrition. I am also a speaker, writer, essential oil enthusiast, aromatherapy necklace designer and a distributor of Youngevity – 90 for life. My education: I studied under world renowned thinkers and game changers in the holistic world such as Joshua Rosenthal, Dr. Andrew Weil, Walter Willett MD, Joel Fuhrman MD, David Katz MD, Deepak Chopra, David Wolfe, John Douillard DC, Lynn Goldstein Ms, RD, CDN, Barry Sears PhD, Howard Lyman, and Bernie Siegel MD – just to name a few. Integrative Nutrition’s comprehensive curriculum covers over 150 dietary theories and combines counseling techniques with real-world business training. Its unique nutrition philosophy takes a holistic approach to wellness and encourages students to consider relationships, work, exercise, and spirituality as essential to building good health. Additional training -- toxins, gut health and aromatherapy. Contact me: Vicki Manuel - 276-780-2982 [email protected] Facebook: facebook.com/CrazyCoffeeClub and facebook.com/aromatherapynecklacesandmore 21 Vicki Manuel - Mile-Stone Wellness Health Coach This book is not intended to diagnose and/or treat any illness or disease