Our Temple Health

1. Our Temple Health You’re Body & Soul We all know as Christians that when we made Jesus our Lord and Savior, we were given the armor of God as to aid us in the battle for our soul. Ephesians 6:10-18The Armor of God 10 Finally, be strong in the Lord and in his mighty power. 11 Put on the full armor of God, so that you can take your stand against the devil’s schemes. 18 And pray in the Spirit on all occasions with all kinds of prayers and requests. With this in mind, be alert and always keep on praying for all the Lord’s people. This armor is to not only to protect us from the attacks from satanbut, to use it to wage a battle and take the fight to him. When we utilize the whole armor of God there is no way that satan can destroy us. It is when we have a chink in our armor, a weakness, a sin… is when satan will attack that chink and focus his attention on that weakness…that chink…that sin….. The statement “Be Alert” in verse 18 is the focus of this seminar.

2. Initial Wellness Plan • The Recommended Protocol • I feel the following steps are most important to take towards wellness. Take them at your own pace and in any order or combination. I have included info after each one briefly describing why it is important. As we go along, we can adjust these steps accordingly should the need arise.

3. 1. Probiotics/Ferments Daily • Continue consuming probiotics and fermented foods/drinks daily. Malabsorption, depression, heartburn, and inflammation can all be traced back to low stomach acid production and a subsequent abundance of bad bacteria in the gut.

4. When there is a lack of sufficient hydrochloric acid in the stomach, food is not digested as much as the intestines require it to be. This results in putrefaction in the intestines and an overabundance of bad bacteria. Nutrients are thus fought out and fed to those bacteria, which does not leave much left for the body to absorb.

5. Probiotics and fermented foods not only cause beneficial bacteria and healthy gut mucus to advance, but they also give the body a boost in producing more hydrochloric acid. A person’s gut needs two kinds of Vitamin K in order to have sufficient good bacteria. Vitamin K2 is made in the intestinal tract through the consumption of fermented foods. Natto is the best source of it, but any daily consumption of fermented foods will do, such as kefir, kombucha, and traditionally fermented vegetables like sauerkraut. The other kind of vitamin K needed is covered in the next step. . .

6. Leafy greens • Leafy greens provide our gut with the other kind of Vitamin K—K1. It is found in dark leafy green vegetables such as spinach, salad greens, kale, broccoli, and Brussels sprouts. Both Vitamin K1 and K2 have numerous other benefits, including lowering a person’s risk of getting diabetes and heart disease. Vitamin K deficiency is believed to be one of the main culprits in poor blood sugar regulation and systemic inflammation in the body. Deficiency in this vitamin is also linked to numerous other health problems, including varicose veins. In order for Vitamin K1 from leafy greens to be absorbed into the body efficiently, it needs to be eaten with some type of fat since it is fat-soluble. I’m including recipes for salad dressing using healthy fats! Try and get at least two 1-cup servings of leafy greens each day.

7. Recipes • 2 Tbsp fresh lemon juice • 1 Tbsp raw wine vinegar • 1/4 tsp sea salt • Dash stevia powder • 1 clove garlic, peeled and mashed • 1/2 cup extra virgin olive oil • Place all ingredients in a bowl and whisk vigorously together.

8. Honey Mustard Dressing • This recipe is so creamy and yummy! If you don’t have mayo on hand, you can modify it to make it without by simply adding more oil, lemon juice, etc. I try to keep homemade mayo on hand becauseit makes dressings so much quicker and creamier. (See below for mayo recipe.) • 1/2 cup homemade mayo • 2 Tbsp Dijon mustard • 2 Tbsp raw honey • 1 clove garlic, minced • 1/4 cup extra virgin olive oil • Mix first four ingredients together and slowly whisk in the oil to make it creamy.

9. Homemade Mayo • 1 room temperature whole egg • 1 room temperature egg yolk • 1 tsp Dijon mustard • 1 1/2 Tbsp lemon juice • 1 Tbsp whey (opt.) • 3/4 to 1 cup extra virgin olive oil • Dash of sea salt

10. Place all but olive oil in a blender/food processor. Cover and mix until well blended. Add oil drop by drop with motor running and gradually more at a time. If using whey, allow to sit at room temperature in a covered jar for about 7 hours before refrigeration. This will make it last in the refrigerator for several months. Without whey, mayo will keep for about 2 weeks in the fridge.

11. Oils/Fats • Intake of vegetable oils, such as corn, soybean, canola, and others are a major source of inflammation in joints. This is due in part to their unhealthy balance of Omega 6’s to Omega 3’s. When they are heated, they oxidize and create free radicals in the body that cause wrinkles inflammation, arterial buildup, and eventually heart disease and cancer. According to Dr. Mercola, “They can also interfere with normal thyroid function.” Consequently, I would like you to work towards eliminating vegetable oils completely. The following is a summary of healthy alternatives for various purposes:

12. 1. Coconut Oil— Unrefined coconut oil has a smoke point of approximately 350 degrees so it works well for sautéing and baking. Additionally, it helps regulate blood sugar and raises the body’s metabolic rate to burn up more calories and promote weight loss. It also has antimicrobial properties that destroy the microorganisms that cause chronic inflammation. I recommend putting 1 Tbsp in your smoothie every day in addition to cooking with it.

13. 2. Extra virgin olive oil— • Olive oil has been shown to reduce the risk of some cancers and rheumatoid arthritis and does not overload the body with Omega 6’s like vegetable oils. Regular consumption can prevent sunburn, wrinkles, and arterial buildup. Unlike coconut oil, olive oil should not be used for cooking, so it is best used in salad dressings and other uncooked preparations.

14. 3. Butter/Ghee— • Butter can be used in much the same way as coconut oil and for higher temperatures, ghee (clarified butter) works wonderfully.

15. 4. Deep frying— • While deep-frying is not recommended, beef tallow or rice bran oil can be used on occasion for deep-fried dishes. Rice bran oil is very high in Vitamin E, an anti-oxidant and has been proven to lower cholesterol. It is still a refined oil so should be used in moderation

16. Did you know? • • In the 1940’s, farmers tried using coconut oil to fatten cattle but found that it had the opposite effect; the cattle got leaner and more energetic. Studies are finding that coconut oil appears to promote weight loss. • • Studies on mice in the 1970’s and since have found that coconut oil’s fatty acids promote brain development compared to mice who were given unsaturated vegetable oils. • • Canola oil and other refined oils are treated with a chemical deodorizer when they are extracted to mask their natural offensive odor which would otherwise indicate to the consumer that it may be rancid. • • Canola, corn, and cottonseed oils are some of the top genetically-modified crops. Researchers are only dipping into the long list of dangerous side effects and long-term health problems caused by GMO crops. • • The typical American consumes far too many omega-6 fats in their diet while consuming very low levels of omega-3. The primary sources of omega-6 are corn, soy, canola, safflower and sunflower oil. This imbalance of omega’s has caused rates of heart disease, cancer, depression and Alzheimer's to rise dramatically.

17. Exercise Facts • “One researcher conducted an experiment with laboratory rats. He shocked them with electrodes, shone bright lights, and played loud noises to them around the clock. At the end of one month, all the rats were dead from stress. He then took another group of rats and made them exercise on a treadmill. After they were well exercised, he subjected them to a month of the same shocks, noises, and lights. These rats didn’t die--they ran around well and healthy.

18. Exercise literally burns off those stress chemicals.” Dr. Don Colbert A study by Joslin Diabetes Center researchers showed that obese adults who lost just 7 percent of their weight and did moderate-intensity physical exercise for six months improved their major blood vessel function by approximately 80 percent, regardless of whether or not they had type 2 diabetes.

19. “Exercise helps prevent constipation. Studies have shown that physical activity may help to ease digestion problems and problems with the GI tract.” “Researchers found that women who participated in 45 minutes of aerobics in the morning were 70 percent less likely to have trouble sleeping than those who exercised less.” But don’t exercise within 3 hours of bedtime.

20. Exercise also: • Ÿ Helps prevent colds and flu • Ÿ Reduce depression • Ÿ Improve memory retention and reaction time • Ÿ Slows Alzheimer’s disease • Ÿ Increases lung capacity • Ÿ Alleviates pain (releases endorphins which are morphine-like molecules) • Ÿ Increases energy levels

21. Protocol • “The best kind of exercise is the kind you’ll do.” That’s my recommendation. Try out different exercise ideas and find what fits you, whether it’s walking, bike riding, swimming, or playing sports. At least 5 days a week, get some form of aerobic exercise. To start out, I recommend 15 minutes and gradually working up to 30 minutes.

22. Additionally, weight-bearing exercises are incredibly important for women. In fact, many doctors and health experts recommend all women over the age of 30 focus on weightlifting if they can choose only one exercise program. Muscle mass helps your body burn more calories; weight-bearing exercises also help strengthen bones. In fact, a lack of weight-bearing activities is a leading cause of osteoporosis. Weight-lifting exercises should be done every other day to allow a day between workouts.

23. One More Important Step: • I highly recommend avoiding any and all prescription and over-the counter medications if possible, including antibiotics and even ibuprofen.* These medications are proven to cause inflammation, which leads to the intestinal mucosa becoming more permeable. Digestive remnants consequently enter the blood and circulate the immune complexes, acting as foreign invaders.

24. This is the leading cause behind conditions such as fibromyalgia, depression, general pain and aching, fatigue, allergies, sinus problems, soft tissue swelling, bowel and bladder disturbances, and more. NSAID’s (Non-steroidal anti-inflammatory drugs) and aspirin have been shown to increase gut permeability with moderate use. Long-term use can cause ulcers and suppress immune function. Antacids reduce the activity of pepsin and limit the stomach’s ability to adequately digest proteins.

25. . This process impairs the absorption of minerals and hinders gut repair. Antibiotics are among the most serious gut disturbances. Use of them leads to serious overgrowth of micro-flora, resulting in infection and inflammation.

26. Our efforts, first and foremost, are to restore your body’s gut health and proper absorption of nutrients. Some experts indicate that this process can take a full year to be fully rehabilitated but you will start noticing benefits before then of course.

27. *Disclaimer: It is important to consult with your physician regarding this information.

28. Encouragement • Sample “Praise the Lord, O my soul; all my inmost being, praise his holy name. Praise the Lord, O my soul, and forget not all his benefits—Who forgives all your sins and heals all your diseases, Who redeems your life from the pit and crowns you with love and compassion, Who satisfies your desires with good things so that your youth is renewed like the eagle’s.” Psalm 103:1-5