10 Steps to change your life: Easy Tips - HealthLady.com

10 Steps to
Change Your Life
By Nancy Desjardins
Easy Tips for Healthy Habits

Nancy Desjardins ROHP
Registered Holistic
© 2010 by Nancy Desjardins ROHP
Healthlady.com
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10 Steps to Change Your Life
By Nancy Desjardins
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10 Steps to change your life:
Easy Tips for Healthy Habits
What’s a normal day like for you?
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10 Steps to Change Your Life
By Nancy Desjardins
Welcome to the frantic pace of today’s living. What’s a normal day like for you?
Are you working umpteen hours a day while also tending to the needs of yourself
and your family? Let’s face it; we work hard, don’t we? But we also play hard as
well. In fact, in our desire to make the most out of living, many of us have let
ourselves go, especially in our health.
We enjoy life to the fullest, we eat rich foods, and we drink and smoke. We tend
to overindulge, drive our bodies to the limit, and then wonder why we get sick.
After we run our bodies down, we expect doctors to miraculously “fix” us—usually
with medication. We have become a society addicted to pills and medications to
make us happy, make us thin, and alleviate stress.
Whatever happened to self-maintenance and self-care? The truth is that most of
us have grown lazy when it comes to taking care of our bodies. We don’t eat
well, we find excuses not to exercise, and we want to put very little effort into our
goals to lose weight and enjoy good health. Does this sound familiar? If it does,
you’re not alone.
In order to enjoy the benefits of good health and wellness, we just have to bring
some balance back into our lives, and you know what that means! We have to
put some effort into it. We need to watch what we eat, and we need to exercise
regularly. Doctors aren’t miracle workers—they never have been and never will
be. And, frankly, as much as we might depend on them, there are some things
they just can’t fix.
After a long period of ingesting foods that are really not good for you and a
general period of poor maintenance, your body needs a break. Little wonder you
are feeling so run down and are always sick and tired of being sick and tired. It's
time to consider detoxification to neutralize and get rid of all those toxins that
have built up in all your organs. It's amazing to think that your body does such a
good job and your kidneys, liver, colon, lungs, skin and lymph nodes all battle
away every day, for our benefit.
There comes a time when our self-cleaning operation has just about had enough,
due to both our daily exposure to a poor environment and those self-inflicted
wounds from our bad lifestyle.

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Many experts agree that, from time to time we need to make adjustments and
cannot rely on our amazing bodily functions to detoxify our systems by
themselves. It is thought that detoxification may help particularly when it comes
to those who suffer from immune deficiency diseases including diabetes, chronic
fatigue or cancer. We rely too much on animal protein, saturated fats, chemicals
and drugs like caffeine and alcohol. Our internal system was not designed to be
able to accommodate all of this toxic matter. Even if you stick to a relatively
healthy diet, cleansing from time to time can really help to boost your immune
system and deter those environmental toxins that can harbor viruses, parasites
and bacteria.
Did you know that in the natural world, fasting is a normal practice and traditional
cultures steadfastly believe in it? We take plenty of time to clean the outside of
our body every day, but think very little about what we can do to help clear up
inside.
Many of the illnesses we go to the doctor for today are preventable conditions,
such as obesity and its resulting complications, including diabetes, hypertension,
and more serious forms of heart disease.
Now, no one said changing your lifestyle and eating habits was going to be easy.
After all, it took years to create those unhealthy ways of living. There’s no doubt
about it. Letting go of bad life habits and introducing new ones can be a difficult
and challenging endeavor.
It not only involves engaging in regular physical activity, but also mental
determination and old-fashioned stick-to-it-iveness.
Every component of healthy living—eating right, exercising, avoiding smoking
and alcohol—has a huge impact on our health and wellness. But isn’t caring for
our bodies worth living an abundant and healthful life? You bet it is!
Let’s start by changing our usual approach to feeling good. Instead of reaching
for pills, let’s take the time to determine what is causing us stress, fatigue,
boredom, or misery. Let’s learn to pay attention to what our bodies are telling us.
After all, our bodies are the first to let us know if we’re neglecting them. We
simply have to listen to their messages. Let’s engage in healthy approaches to
dealing with our problems and find the best way to take care of ourselves. We
can do it both naturally and efficiently.

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Preventative medicine should become a way of life. Why? Because those who
practice preventative approaches to maintaining good health and who have a
robust wellness regimen enjoy happier, cleaner and more productive and positive
lives.
Here are my
10 Steps to Change Your Life:
Easy Tips for Healthy Habits.

Tip # 1 - Upon Rising:
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10 Steps to Change Your Life
What’s best to do?
By Nancy Desjardins
Hydrate your body every morning with 16
to 32 ounces of fluid. This practice will
offer you the best chances for good health.
Some people wait until they’ve had their
first elimination of the day before they eat.
Elimination before eating anything solid is
very healthy for your colon.
Your Morning Plan (upon awakening) - drink one or two glasses of pure water
with lemon (16-32 ounces), with room temperature or warm water.
Drinking freshly squeezed lemon juice provides an incredible nutrient boost for
your colon, due to the amazing digestive properties of lemon.
Lemons are one of the only “anionic” foods, meaning they possess a greater
number of negative ions than positive ones. Most of the fluids produced by the
digestive system (such as bile, stomach acid, and saliva) are also anionic, so
lemon juice is quite compatible with your digestive system.
To receive the natural healing properties present in lemons, it’s important to use
whole, fresh, organic lemons. Lemons from a grocery store are usually not as
“pure” as you might believe due to over-processing, early picking, pesticide
spraying, or being grown in nutrient depleted soil.
Using freshly squeezed, organic lemon juice helps you eliminate more toxins on
a daily basis. The more toxins you can flush out of your system, the more your
colon will be receptive to your cleansing efforts.
Between starting work and breakfast, try grass powder?
Mix wheat grass or barley grass powder or any good quality green powder and
spring water to make a green drink to alkalize and energize the cells of your body
and accelerate the cleansing process. It will taste strange to start with, but as
your bloodstream PH levels drop, your taste buds adjust to the flavor.

Tip # 2 – Breakfast:
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Restrict your menu to liquids in the morning as an
excellent way to aid your body’s natural repair
cycles.
Drinking juices is one way to stick with this concept, while still allowing yourself
the luxury of having “breakfast” each morning. Juices are also easily
transportable and are a great way to ease your kids or spouse into more healthy
living habits.
Fasting on juices, or drinking vegetable juices regularly is not hard, and it has
tremendous health benefits, if you do it right. This means choosing the best and
HEALTHIEST method of cleansing your body of the buildup of toxins that have
accumulated over days, weeks, months, and, for some of us, even years!
I now fast once a week with vegetable juices and drink mostly vegetable juices
almost every morning for breakfast, which is a healthy way to keep my body
fresh, strong, and best of all, healthy!
A light morning meal will leave you feeling energized and ready to begin the day.
Juices and fruits are perfect for breakfast, since they are high in nutrients yet low
in calories and easy to digest. Much healthier than fried eggs and bacon!
Not only that, when you wake in the morning and your stomach is empty, it’s an
optimal time to cleanse your insides with fresh vegetables juice. If you’re having
trouble with constipation, this will take care of it very quickly.

Juice Fasting: A Vital Part of Your wellness Regiment
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By Nancy Desjardins
Let me show you how easy it is to begin transforming your life. We’ll start by
asking a few simple questions: What’s in your wellness regimen? Does it include
aerobic exercise? Adequate rest? Meditation? Nutritious food? I would say it
should, and include on top of this juice fasting to cleanse and revitalize the body.
Picture the vitality of fresh juices flowing through your digestive tract as you begin
the body cleansing process of juice fasting. Think of these juices as a powerful
river that is filling your body with essential vitamins, antioxidants, and other
nutrients while, at the same time, removing mucus forming foods from your diet.
Mucus forming foods? What’s that? Simply put, they’re acid forming foods that
diminish the vitality of the body and make it harder for the body to heal. Foods
with a higher acidic content include dairy products like milk, butter, and cottage
cheese. They also include meats, poultry, and fish products.
If you haven’t already made the connection, they’re foods you likely buy at the
grocery store every week and consume as part of your regular diet.
Juice fasting rids the body of the sludge of mucus that builds up in your system
when you consume acidic foods (It’s graphic, but you get my point). It also
cleanses the body of chemicals, toxins, and other harmful materials that you
consume, inhale, or otherwise absorb through your environment. At the same
time, the healing properties of the fresh juices revitalize and rejuvenate the body.
Juice fasting is a great way to tune up the body from the inside out. While it
cleanses your internal organs and systems, it also promotes weight loss, makes
your skin glow, and leaves you feeling energized. And, it offers many other health
benefits as well.
The Fasting-Wellness Connection
. . . But It Tasted So Good at the Time
Overeating is something we’ve probably all been guilty of doing at one time or
another.
Well, all of that food might have been yummy going down, but it’s something
you’re going to eventually pay for, in more ways than one.
This kind of splurging or binging also causes people to not chew their food
properly—until liquefied— which results in swallowing large chunks of food that
strain the GI tract. It’s not recommended that anyone should eat like this,
certainly not on a regular basis. But, we are human after all.

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So, if you find that you’ve splurged on a heavy meal, it’s a good idea to expel this
toxic material as soon as possible. The fastest and easiest way to accomplish
this is through a colon cleanse, which we will talk about later in this report. Hang
in there.
Now here’s What the Experts Say about Fasting
All of this may sound overwhelming, but I’ve spent years studying and
researching the impact that good and bad nutrition has on the body; and I know
that we have the power to change bad habits and to experience a healthier way
of living.
It’s never too late. I am living proof that you can fast your way to wellness with
the right program, and that’s what most of my program is all about.
Fasting goes hand in hand with exercising regularly and eating the right food -
food that has a high nutritional value and that is rich in antioxidants. The good
news is that food rich in antioxidant properties can help slow the harmful
processes that cause cellular damage in the body.
Cellular damage can lead to cancer and diseases, as well as speed the aging
process.
Information regarding the connection between diet, health, and aging is nothing
new. However, it bears repeating because individuals today, many of whom are
considered overweight, need to hear this vital message again and again.
I’ve come to the realization that the only method to ensure a long and healthy life
is to consume the right kinds of food, and to curtail the amount of food most of us
ingest on a daily basis. Now hold your horses.
This doesn’t mean I want you to starve yourself, but you need to know that the
quantity of food many of us are consuming is overloading our systems; and some
of the food we’re eating is making us sick, and can even, eventually, kill us.
For centuries, experts have known and understood the necessity of having a
good, healthy diet. But in this fast paced, hectic world we live in, where it’s easier
to dine out or grab a bite on the run, we sometimes forget what we’re shoveling
into our mouths. So, my programs are just a friendly reminder to nourish your
body with the right types of food and to give your body time to cleanse, heal, and
rest, which you can do through fasting.

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By Nancy Desjardins
Fasting is certainly not a new way to care for the body, and I was fascinated to
discover that even Socrates and Plato fasted to “attain mental and physical
efficiency.”
So did Galen, the 2nd century Greek philosopher and physiologist.
Mathematician and philosopher Pythagoras would fast for up to a month.
Paracelsus, one of the world’s foremost founders of medicine said, “Fasting is
the greatest remedy.” And, Hippocrates, the original “Father of Medicine,” often
prescribed fasting for his patients.
In fact, the Hippocrates Health Institute, which has been a leader in the field of
natural and complementary health care since the mid - 1950s, endorses the
practice of fasting one day each week. Pretty impressive words of wisdom from
some of the world’s greatest thinkers, wouldn’t you say?
Author Ron Lagerquist, who is a modern-day advocate and expert on fasting,
states that juices from fruits and vegetables are filled with nutritious and healing
properties.
And did you know that juice fasts are a standard practice in many natural health
clinics, including rejuvenation programs offered in European clinics?
Max Bircher-Benner, M.D., who founded a famous European raw food clinic
called “Vital Force,” instructed others in the understanding that raw fruits and
vegetables have remarkable healing powers. He also taught that fresh juices
stimulate the body’s cellular functions to better absorb nutrients and excrete
toxins.
Let’s not forget Ann Wigmore:
At mid-life in the 1950’s, Ann Wigmore was a mess. Suffering from gangrene in
her legs after a car accident and colon cancer as well, she needed help. Doctors
wanted to amputate her legs. She wanted an alternative. Born in Lithuania, and
raised partly by her grandmother, she remembered how her grandmother treated
wounded soldiers returning from World War I with herbs and weeds.
Ann experimented with various grasses and live foods and eventually healed
herself of both the gangrene and the cancer. Not satisfied with simply
overcoming her own illnesses, she began research into improving her health as
well.
This led her to creating the Hippocrates Health Institute with the help of Viktoras

Kulvinskas in Boston in 1958.
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Guided by the saying of Hippocrates, “Let food be your medicine,” Ann went to
work using living foods such as sprouts, juices made from weeds and grass, and
fermentation. Wheatgrass became the major element because it was the easiest
and cheapest to grow.
When Dr. Ann Wigmore taught that we should "listen to our bodies, because they
will tell us what we need," she was referring to what our bodies truly need, not
what we've trained them to want.
That's where Dr. Ann's detoxification, cleansing and lifestyle come in. By
following her regime we clean ourselves up enough to be able to listen to what
our bodies really need, not what they want.
The health experts had no doubts about the innumerable remedial qualities of
wheatgrass. Wigmore began a revolution in the world of nutrition that continues
to flourish today.
Her name is synonymous with the history of the natural health movement that
has pushed complementary healthcare measures to the forefront of U.S. and
world consciousness.

Tip # 3 - About Coffee:
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By Nancy Desjardins
How Does Caffeine Affect
your Health?
“Caffeine’s addictiveness, in fact, may be one
reason why six of the seven most popular soft
drinks contain caffeine,” reports the Center for
Science in the Public Interest. It’s easy to
become hooked if you’re exposed to
caffeinated beverages early on.
With the addition of soft drink machines in elementary and junior high schools,
and coffee shops on every corner, we are creating a nation of people that is
physiologically dependent on this addictive toxin.
Drinking caffeinated beverages can dehydrate the body and interfere with
digestion. Caffeine also interferes with the absorption of magnesium, which is
critical in maintaining regular, healthy bowel movements.
Coffee over-stimulates the digestive system and can induce a temporary laxative
effect, causing the bowels to expel waste before it’s had the chance to process
and utilize vital water and nutrients. This frequently leads to a constant state of
dehydration and malnourishment among coffee drinkers. This effect is not only
due to the caffeine in coffee - the same effects are seen in people who regularly
drink decaffeinated varieties.
Coffee is also highly acidic and can lead to an overproduction of stomach acid
that can severely irritate the intestines. Unbelievably, decaffeinated coffee has
been shown to trigger even more acid production than regular coffee. This overproduction
(when combined with coffee’s laxative effects) can cause too much
stomach acid to move into the intestines. All this acid can potentially cause
irreversible damage to the intestinal lining.
Slowly eliminating caffeine from your diet may actually relieve the following
conditions: irritable bowel syndrome, acid reflux, stomach ulcers, diarrhea,
crohn’s disease, high blood pressure, difficulty sleeping, anxiety and ulcerative
colitis and let’s not forget hormonal Imbalance.

Tip # 4 - Colon Cleanse:
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I know it’s embarrassing to talk about
constipation, but how else can you
get “unplugged” and be rid of the
bloating, cramps and gas that are just
some of the painful side effects of
this toxic situation?
Bloating, cramping and flatulence are more than
irritating. They’re a symptom of a bigger problem with
your digestive system. And it all goes back to the
colon.
I interviewed Dr. Edward F. Group III from Global Healing Center about his book
“Health Begins in the Colon.”
The following is a transcript of his suggestions for constipation:
“One bowel movement a day definitely would be considered
constipation, but two to three bowel movements a day would be really
good. Now, one of the important things is of course bowel movements,
but I tell people that we live in a toxic environment; and even people
who are complete raw vegans still have difficulty with their bowels due
to the amount of toxins that they get through the air, the environment
and stress.
My main point is that you have to give your intestines a shower on a
regular basis too, just like you give your skin a shower. Just after a day
of walking around in a crowded city area, you’re going to feel pretty
filthy, especially if you go to sleep without taking a shower at night. If
you go three or four days without taking a shower, you’re going to have
an accumulation of dirt on your skin.
You take a shower every day to wash all that off. What people don’t do
is give their intestines a shower on a daily basis, even though their
intestines are exposed to a million more toxins than their skin. Yet
they’re not giving their intestines a shower two or three times a week.
The secret to health is to be able to give your intestines a “shower” on

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a regular basis - at least two or three times a week. The key is figuring
out how you can do that safely.
Pretty much everybody on the planet is affected by this. I would say in
one way or another, it’s going to affect them. At least once a week,
they’re going to have some bloating, they’re going to burp, they’re
going to have some gas, they’re going to have some abdominal
cramping and they’re not going to have regular bowel movements.
Overeating is something that many of us are guilty of at one point or
another. As an example, imagine a late night out for dinner consisting
of a hearty steak with a compliment of potatoes, wine, dessert and
maybe more.
This combination of food can sit in your intestinal tract for days
undigested. If it sits in your intestinal tract too long, the steak will
putrefy, the carbohydrates will ferment and the fats will turn rancid,
causing a massive production of toxins in the bowel. This will most
likely make you feel miserable and sluggish for the next few days.”
As distasteful as it is to learn this fact, you may be intrigued to know that the
average human has something in the region of 10 to 40 pounds of hard and
compacted fecal matter in their intestine, by the time they reach middle age. The
intestinal tract is an amazing organ, measuring up to 30 feet in length and if
actually measured in surface size, would equate to the size of a tennis court.
Experts agree that it should take between 12 and 18 hours for you to complete a
healthy bowel movement, but those of us who live in the West and rely on
Western diets can average more than 38 hours! In the United States, one out of
every five people suffers from some form of digestive disorder.
Very few of us have two to three bowel movements a day, even though this is the
recommended cycle. It might be time to think about a nightly colon cleanse, and
if you decide to go for it, visit my website for products I recommend for colon
cleansing: www.healthlady.com

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Tip # 5 - Liver and Gallbladder cleanses:
Like the colon, the liver is
begging for a cleanse.
First, start your morning with freshly
squeezed lemon in warm water. I think I
mentioned this already! This helps to
cleanse the liver and promote
detoxification. It also stimulates bile
production, cleanses the stomach and
stimulates bowel motion.
Here's a recipe for an amazing drink for the liver that I highly recommend:
A.M. Liver Cleanse
* 1 large grapefruit
* 2 lemons
* 1 cup of filtered water
* 1 tablespoon of cold-pressed flax oil
* 1 inch of fresh ginger root
* dash of cayenne pepper (optional)
The stomach is responsible for breaking down and processing fats, but in truth
the gallbladder and liver are the primary organs here. As these organs have so
much input into the entire cycle, don't even try and think about losing weight until
you are sure that they are both clean and working as they should.
Our society has much to blame when it comes to the unhealthy habits that we
exhibit from childhood. Obese children continue their habits through their
lifetimes, but we also fail to pay attention to the fact that poor liver and
gallbladder health is very contributory and has been for generations.
It's very sad to see an obese child and unless we intervene at an appropriate
time, this problem will continue throughout his or her life. Why do we not teach
them the importance of a correct diet, daily exercise and that they need to clean
and detoxify the body regularly? If your liver and gallbladder are clogged or not
functioning, then your healthy diet and regular exercise regime may not be
enough. You must pay particular attention to what comes out of your body as
well as what you put in there.

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How Can You Lose Weight if Your Liver and Gallbladder are Failing?
We see evidence of new diets all the time and it is a huge industry in our
Western society. People regularly start and fail on these diets and cannot lose
weight. They may not realize that they have toxic buildup in the gallbladder and
liver. Unless you understand how these organs work and how essential they are
to regulate our weight, problems will remain.
Let me explain:
The liver, the largest organ that we possess is connected to the small intestine. It
produces a secretion called bile that breaks down our digestive fats into smaller
pieces, so that they can, together with associated vitamins, be absorbed within
the small intestine.
The liver has an important function in this respect and develops its bile from a
combination of molecules such as cholesterol, bilirubin, phospholipids, bile acids
and also electrolytes. Most people believe the liver is essentially in place to purge
the damaging alcoholic chemicals and other toxins from our body.
Just as any other machine will start to fail if not maintained properly, the
efficiency of our organs will diminish after years of damage. They will not be able
to break down the fats as well and this will automatically lead to weight gain and
an inability to do anything about it.
Even more worrying, stones can begin to accumulate, compounding the damage.
The gallbladder is essentially a storage location. It is shaped like a kidney bean,
situated just beneath the liver in the upper part of the abdomen. The hepatic duct
connects to the liver and allows the gallbladder to store the bile produced by the
other organ.
The primary job of the bile is to aid the lipase enzymes to digest fats.
What is Digestive Bile for?
Digestive bile breaks down fats and toxins, allowing the intestines to move these
materials through the tract in an ongoing process of elimination. The bile
promotes the peristaltic action that culminates in your bowel movement. Without
this bile, therefore, toxins and other debris would falter within the intestines and
start building up elsewhere, promoting weight gain and even constipation. The
bile releases fat soluble vitamins, such as A and E, together with fatty acids.

Tip # 6 - Water:
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Water is the elixir of life - without
it we cannot exist. But the water
you drink every day could be
harming your health! Certain
types should be avoided.
How many times have you heard that you
should drink 10 glasses of water per day for
good health? This liquid makes up 75% of our
body and we cannot do without it, yet we rarely
think about the quality of the water we ingest.
It is a sobering thought that in the most developed country in the world, many of
our drinking water options are not at all healthy. While we are told that municipal
tap water is okay, out of the faucets, it has been put through several different
processes while being disinfected. Chlorine is used in large quantities and
fluoride is added, but a byproduct of chlorine has been linked to cancer.
What kind of water, specifically do I recommend? I did an interview with Dr Brian
Clement and here’s what he has to say about water:
“One of the alumni wisely, six months ago, sent me a front-page article
from the Wall Street Journal. It said the fastest growing industry now is
water purification. The green movement sort of happened overnight
two years ago. Everyone woke up and said, “It’s not only for
counterculture people. We had better save our butts. The world’s going
to go under if we don’t do something.”
Immediately, the unscrupulous said, “How are we going to make
money on it?” They made up all kinds of sales pitches, innuendos and
stories about water systems and this and that. Let’s come down to
reality and science. When they studied globally the water systems in
Toronto, New York City, London and Paris, there was not a water
system anywhere they tested—and there were dozens of them—that
were not riddled with pharmaceuticals.
Pharmaceuticals are manipulated molecular structures that literally
don’t break down. There are some scientists who are knowledgeable

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about this who basically suspect some pharmaceuticals could last
100,000 years. They end up in our water systems through urination or
fecal matter in a toilet. Those things do not break down, and they don’t
come out in the normal filter systems.
There are only two kinds of filter systems that remove this. There are
only two kinds of water systems. One is distillation. We’ve used
distillation and distilled water within the scientific realms all the time.
Distillation removes all particulate, or anything that is other than
hydrogen or oxygen. That’s what you want. Hydrogen and oxygen is
water.
Number two, the Japanese developed systems called organized
molecular water systems. They have names like Wellness System, or
the Living Water System. I just installed one of those in my house. I’ve
been drinking distilled water for 38 years. It’s probably less than a
gallon, but almost a gallon a day. There is a lot of BS and quasibaloney
going on about distillation. They say it’s going to rob minerals
from your bones.
When they tested my bones at the University of California in Los
Angeles just five years ago, I was proud because they said, “You have
the bone density of a 22-year-old athlete.” At the time I was in my mid
50s. This is absolute propaganda. If you believe distilled water can
take minerals out of your body, the water would have to come into the
body, knock on the door of a red blood cell and seduce the minerals to
come out.
“Come on out. I’m waiting here for you. I’m hydrogen and oxygen.” The
minerals say, “Okay. I’m not going to be part of the body anymore. I’m
going to come out with you.” If you believe that, I’ll also convince you
Mickey Mouse and Santa Clause are real. Also, the organized
molecular structure of water is interesting. There was a Japanese
scientist who was investigating why there were so-called ‘healing
waters’.
The aging population of Japan would soak in it and would say their
arthritis went away. They felt better and youthful. He went there to
throw cold water on that and say, “This is baloney.” He became an
authority on it. There were several areas, but he found out that these
two geographically unique areas had minerals within the rock structure
of the water and pools they were floating in.

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In one area, he contracted and pulled out all of the man-made
chemicals. In the other area he took out all the biology. He developed
a system in which he took one set of minerals on one side where he
pulled out the man-made chemicals, and on the other side he pulled
out the biological, microbial, and parasitic things. Then he put in what
we would call a ‘vortex’. We’re not talking New Age.
A vortex literally can structure water. The very first guy who spoke
about it lived in the late 1800s. He was an Austrian who wasn’t a
scientist. He was a naturalist. He would go out in the woods and look
at the way streams, rivers and lakes moved over rocks and spun, and
how waterfalls would come down. He created a science about that. It’s
what we call the geometrics, or geometry, of water flow. The Japanese
guy figured this out.
I don’t know if he did the work. I think the guy who originally talked
about this 100 years ago was named Schürenberg. He put the vortex
together and organized the structure of the water. This removes the
pharmaceutical drugs and the ethyl, which is a gasoline additive that
these two take out, plus all the obvious things: chlorine, fluoride and all
the insane stuff we put into the water so some corporation can profit
from it.
There are a lot of those. If you get online, no matter where you’re
living, you can look up ‘wellness’ or ‘living water system’, and I’m sure
you have those available for you.”

Tip # 7 - Sweating:
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While we normally consider
sweating to be unpleasant, it is a
marvelous and natural way for us to
get rid of toxins. Perspiration
eliminates waste in this fashion.
Profuse sweating can be very
therapeutic and this is the reason
why our skin has sometimes been called another kidney due
to its ability to remove this waste.
Why not try far infrared detoxification? Far infrared rays are attributable to the
sun’s spectrum and a sauna equipped this way produces the same energy as the
sun, without the ultraviolet rays. Heating elements emit the waves that can relax
the body as blood circulation warms the skin.
As this happens, toxins flow out through open pores. This is a great way of
detoxification and cleansing, increasing the metabolism and improving the
circulation of the blood. You can feel fully rejuvenated and refreshed.
This type of sauna warms the body instead of surrounding it, like traditional
steam saunas. Steam saunas require extremely hot temperatures up to 120°F to
promote perspiration, while the infrared sauna operates at a heat of between 100
and 120. This is much more palatable and thus an individual can last for up to
three quarters of an hour in such a sauna, almost twice as long as you would be
able to last through a steam session!
Experts tell us that the infrared sauna can draw far more toxins as the heat
penetrates even further, maybe as much as an inch and a half according to the
International Institute of Holistic Healing. Dr Aundrea Adams of the Institute
determined that the sweat released in traditional saunas was summarily water,
with only 3% of the composition productive, while in the infrared sauna case,
between 15 and 20% was composed of toxins, acid, ammonia and metals.
The reason for this is the release of debris from the subcutaneous fat levels
underneath the skin. As this happens, the body releases other toxins from
tissues and organs elsewhere, which in turn moves to the fat tissue under the
skin and is also perspired away.

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Many medical doctors believe that infrared saunas have considerable therapeutic
advantages and studies done by specialists at the Mayo Clinic show benefits to
patients in advanced stages of congestive heart failure. A three-week study
determined that patients received the infrared sauna heat without side effects.
The levels of detoxification helped to improve heart function and reduce, in
certain cases, other needed medications.
Hyperthermia is a condition caused when the body temperature rises above
98.6°, its normal state. This causes a fever, which is often assumed to be a part
of the natural process of healing when ill. Toxins and bacteria are sweated out
from the skin. An infrared sauna promotes a state of hyperthermia just for this
purpose. Toxins are purged and chemical residues released, even helping to
reduce and destroy cancer cells. This occurs when the temperature of the
malignant cell reaches 106°F. Normal regulation of the body's core temperature
is caused by circulation and perspiration. When hyperthermia sets in, white blood
cells are produced and can help to destroy tumors. This is why infrared saunas
are used as part of the treatment process for cancer patients.
While we are on the subject of skin and sweating here is my next tip:

Tip # 8 - Dry Body Brush:
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The dry brushing technique deals with
detoxification of the skin.
Did You Know?
• The skin is the largest, most important eliminative organ in the body and is
responsible for one quarter of the body’s detoxification each day.
• The skin eliminates over one pound of waste acids each day in the average
adult, most of it through the sweat glands.
• That the skin is known also as our third kidney.
• That the skin receives one third of all the blood circulated in the body.
• That the skin is the last to receive nutrients in the body, yet the first to show
signs of imbalance or deficiency.
Detoxification is performed by a number of organs, glands, and transportation
systems, including the skin, gut, kidneys, liver, lungs, lymphatic system, and
mucous membranes. The dry brushing technique deals with detoxification of the
skin.
Dry brushing is a way to stimulate all the above organs of detoxification because
it provides a gentle internal massage. It was recommended by the Finnish Dr.,
Paavo Airola for his patients 30 years ago and is still popular in European spas
and many cancer treatment centers today.
The Russians, Turks and Scandinavians have used this treatment for centuries.
Dry brushing is promoted as a preventative for dry skin and a way to exfoliate the
skin, thus stimulating skin renewal that is super soft to the touch, but there are
many other benefits as well.
But this is not all! I hope you didn’t think exercise would be excluded! NO
CHANCE!

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Tip # 9 - Fitness for Both Body and Mind:
Let me add more to this:
You want to think clearer, beat
stress, put the damper on your
depression and boost your
confidence, start increasing
your exercise activities! Plain
and simple:
In his book called, “Spark: The Revolutionary New Science of Exercise and The
Brain,” Dr Ratey discusses a High School in Naperville, Illinois where a different
approach to physical education is taken. The students don’t simply play dodge
ball and soccer. They wear heart monitors and are graded on the amount of time
they are able to keep their heart rate within an optimal aerobic range for their
body type. After PE, the kids attend classes. As a result of their targeted physical
education, the standardized test scores of the entire student body have jumped.
In math, the school places sixth in the world. In sciences, Naperville shocked
everyone when they outscored every other school - in the world!
Dr Ratey’s explanation of how exercise impacts your brain is amazing. He has
proven that when you exercise, you change the physical structure of your brain,
increasing its processing speed and memory! In a nutshell, science has proven
that exercise primes your brain for success and makes you smarter.
So if you want to think clearer, beat stress, put the damper on your depression
and boost your confidence, start increasing your exercise activities – so when
you’re stuck and can’t figure something out, go for a run.
The following, rather surprising form of exercise can be surprisingly beneficial in
other ways, as well!
Cleaning your lymphatic system with rebound exercise can be very beneficial.
The lymph nodes can become clogged and lose their ability to filter. Without
routine flushing, debris becomes trapped, toxins build up and disease awaits. It's
not enough that we fail to exercise, but the typical type of food that we eat leads
to a barrage of toxins as well. When we go outside, we become subject to attack

from environmental pollutants.
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Did you know that by bouncing on a mini trampoline you can flush the lymph
while stimulating your immune system? Rebounding exercises and specifically
the acceleration and deceleration forces, when on the same plane with gravity,
result in an increased gravitational load.
This was proven by Einstein and it means that during such exercises, cells
become stronger as they adjust to the increased load. Effectively, you are
engaging in resistance training for your cells!
Experts tell us that we only need two minutes of this kind of action to flush the
entire lymphatic system. White blood cells multiply significantly and remain at an
elevated level for up to an hour.
White blood cells are great defenders against disease and illness. Just imagine
what they can do during this period of an hour as they look for and eliminate
cancer cells and other toxins. Just two minutes of rebounding equals one hour of
white blood cell miracles!
Start bouncing. Get your hands on a mini-trampoline and do some bouncing. The
exercise in itself will be good for you, but a mini-tram also supposedly targets
particular areas of the lymphatic system, helping it do its normal clean up
functions too.
The body’s lymphatic system doesn’t have a pump like the heart does, so it can
use a bit of assistance. Most gyms usually have mini-trams, so when you go to
work out, do your 5-minute warm-up while bouncing!
I’ve been using the mini-trampoline for over 20 years. The trampoline is an
important part of my exercise routine, together with yoga, swimming and walking.
It gives me a great, well-rounded workout.
The trampoline was rated by NASA as the #1 most effective exercise that also
promotes lymphatic drainage in your body. The trampoline not only helps your
lymphatic system, but it also burns calories and opens up your elimination route.
It actually massages the organs in your body too, as you go up and down. The
trampoline can:
* Improve the body’s immune system.
* Build muscle strength.
* Reduce body-fat percentage.
* Boost metabolism.
* Align and strengthen the spine, plus make it supple.

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* Lighten menopausal symptoms.
* Lessen premenstrual symptoms.
* Help relieve the discomfort of arthritis and other aches and pains.
For those of you whose trampoline is hidden in the garage or basement, bring it
out and set it up. During bad weather, try putting it in front of the television – be
entertained and exercise all at once!
Now, let’s not forget diet, and how it plays a vital role in our health!

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Tip # 10 - Change Your Diet - Change Your
Health - Change Your Life:
We know that we need to change
our diets and to avoid the sugar,
dairy, processed oils and white
flour. These products can cause
aging and disease and their
elimination can cause miraculous
healing in those who are suffering
from chronic diseases. These
elements promote inflammation
and can really do a number on
arteries and tissue throughout your body.
Make no mistake about it, sugar and flour are deadly and can ruin your life. In an
average year, 160 pounds of sugar and 200 pounds of white flour find their way
into our bodies and our children are exposed to them from an early age. They
build up an addiction resulting in lifelong health problems and elevated blood
sugar levels.
When our blood sugar level increases, free radicals begin the process of
inflammation right away and the disease process ensues. It is very difficult to
avoid these poisons that are included in all kinds of foods within our "staple" diet
-- breakfast cereals, cakes, pasta, bread, soft drinks, candy, it's really sad!
These days, milk products are also culprits as modern herds eat tainted grain
that affects the proportions of fatty acids in the milk. Omega-3 fats are stripped
and an imbalance is created. Did you know that every other one of us is thought
to be allergic to dairy, often without knowing it?
Our dietary position gets worse, as our intake of fats and oils contains excessive
omega-6 fatty acids. Reaction after reaction takes place within our bodies,
causing chronic inflammation. If we consume them in equal balance as we once
did, there would not be so much of a problem, but the sad truth is that we ingest
up to 30 times as much 6 as we do 3.
If someone’s depressed, a dietary improvement we could make, would be to

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change the quality of oil we use. I’d say to start making your own salad dressing.
Use extra virgin olive oil or flax seed oil.
Many of the oils we use are creating inflammation, including heated oils like
canola oil, soy oil and safflower oil.
It doesn't stop there, as beef fed with grain, poultry and farmed fish have
excessive omega-6 fatty acids as well. It all stacks up to a huge excess of
inflammatory compounds. As inflammation continues, disease results and the
only way to avoid this is to replace poor choices with healthy fats and oils.
Within the last couple of generations, we have markedly changed the way that
we consume foods and we are setting ourselves up for serious and considerable
problems:
The nutrients we need are removed from processed foods -- basically anything
that comes in a box, can or a jar. In place, we add preservatives, artificial flavors
and colors, or toxins, making our bodies work extremely hard to try and detoxify
and causing a serious problem if we try and lose weight. Other elements, added
to our foods are causing us to gain weight. Processed foods contain dangerous
trans fats, high fructose corn syrup and neurotoxins such as aspartame.
Chemicals proliferate in our food system as we try and maintain a more
functional distribution and production system. Just think of all those pesticides,
fungicides, larvacides and insecticides that find their way into our bodies. Our
foods are low in nutrients, but high in calories and chemicals. You will feel
drained, pack on weight and be lethargic.
Trying to lose weight is such a problem and here are some of the major mistakes
that I see people making when they set out down this road:
If you believe that everything is fine in moderation then you are completely
mistaken. Everything is not fine and you must be selective, very selective in what
you eat.
It's difficult to believe at one time all our foods were organic, were not treated with
chemical agents, irradiated or subject to additional hormones or fertilizers. The
foods we eat now are very different than what our grandparents might have
eaten.
You see, after the Second World War, chemicals intended for battle were
diverted for use in pest control on our fields.
Back then there was no real process of testing and these chemicals just found

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their way into our food chain. Due to what we thought was a major breakthrough,
we began to neglect the fact that the soil was not as healthy in terms of nutrients
as it once was. The end result -- nutrients out, pollution in.
Just remember that when your body is actively trying to resist toxins, it is not
focusing on keeping you active, energized and in good shape. You need to get
out of this vicious cycle and we will help you to try and do just this.
The Environmental Working group has composed a list, known as the Dirty
Dozen, including the most polluted vegetables you can buy.
Their aim is to educate people to toxicity and they also point to the 12 cleanest
items, not specifically organic. Memorize this list, or use the chart when you go
shopping to navigate your way down through the produce section. Avoid
nonorganic spinach, celery, lettuce and red bell peppers, specifically!

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ALWAYS BUY THE FOODS WITH THE LOWEST PESTICIDE
LOADS, GROWN ORGANICALLY:
http://www.foodnews.org
FoodNews: Shopper's Guide to Pesticides
The Full List: 47 Fruits & Veggies
RANK FRUIT OR VEGGIE SCORE
1 (worst) Peach 100 (highest pesticide load)
2 Apple 93
3 Sweet Bell Pepper 83
4 Celery 82
5 Nectarine 81
6 Strawberries 80
7 Cherries 73
8 Kale 69
9 Lettuce 67
10 Grapes - Imported 66
11 Carrot 63
12 Pear 63
13 Collard Greens 60
14 Spinach 58
15 Potato 56
16 Green Beans 53
17 Summer Squash 53
18 Pepper 51
19 Cucumber 50
20 Raspberries 46
21 Grapes - Domestic 44

22 Plum 44
23 Orange 44
24 Cauliflower 39
25 Tangerine 37
26 Mushrooms 36
27 Banana 34
28 Winter Squash 34
29 Cantaloupe 33
30 Cranberries 33
31 Honeydew Melon 30
32 Grapefruit 29
33 Sweet Potato 29
34 Tomato 29
35 Broccoli 28
36 Watermelon 26
37 Papaya 20
38 Eggplant 20
39 Cabbage 17
40 Kiwi 13
41 Sweet Peas - Frozen 10
42 Asparagus 10
43 Mango 9
44 Pineapple 7
45 Sweet Corn - Frozen 2
46 Avocado 1
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47 (best) Onion 1 (lowest pesticide load)

Here is another serious offender – Beef!
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I always encourage people to eat a more vegetarian / live food diet. That means
staying away from animal protein if at all possible. But, if you want to keep meat
in your diet, try to do it in the healthiest way possible. When it comes to eating
beef, I strongly recommend that you consume only “organic” and “grass-fed”
beef. It makes a world of difference to your body because beef that you purchase
in the grocery stores, even corn-fed beef, is filled with antibiotics and growth
hormones.
In the article “What About Grass-Fed Beef?” by John Robbins, who is a leading
expert on the connection between diet, health, and the environment, he points
out that commercially available beef in the United States is almost all “feedlot”
beef because it is a faster and more profitable approach to raising cattle.
Giving the animals protein supplements and growth hormones is a way to make
cattle gain weight faster, and so is feeding them corn. This is why most cattle are
now placed in feedlots and fed grain, rather than allowed to roam in pastures and
eat grass, which is what they would normally consume.
And because grain is so hard on an animal’s digestive system and leaves their
immune systems weakened, they must be routinely fed antibiotics. It’s not a
humane way to treat cattle and is just the tip of the iceberg on what these
animals must physically endure by being kept in feed lots and being fed a corn
diet.
Grass-fed beef is better for our systems than corn-fed beef because it is lower in
artery-clogging saturated fats and provides more omega-3 fats. So, if you must
eat beef, please keep it to a minimum and look for the label that says “organic”
and “grass-fed.” This will ensure that even the grass that the animals graze on
has not been treated with synthetic fertilizers or herbicides.
Use the 80/20 rule to maintain balance in your body.
So, let’s talk about chemical balance and what that means. It’s called “pH.”
Without an in-depth lesson in chemistry basics, suffice it to say that pH measures
the concentration of hydrogen ions in your blood. The lower your pH, the stronger
the acid content, or acidity, of your body.
The higher your pH, the stronger the alkaline content, or alkalinity, of your body.
A normal pH balance hovers around seven. So, testing your pH will give you a
better idea whether your body is more acidic or alkaline. Just know that being too
acidic or too alkaline is bad for your body and can lead to many health issues
and problems.

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Use the 80/20 rule to maintain balance in your body. Every meal, fill your plate
with at least 80% alkaline forming foods like vegetables, and 20% acid forming
foods like meats and white pasta. You can also look at it this way: 80% of your
food should be in raw form, while 20% of it should be cooked.
Try to eat foods rich in vitamins and minerals such as vegetables, fruits, and
tubers such as ginger root, parsnips, sweet potatoes, and so forth. Add to that
baby greens and sprouts. This group also includes, but is not limited to mung
beans, alfalfa, lentils, radishes, and onions. Add plenty of salad greens to your
diet, including spinach, collard greens, mustard greens, bok choy, and lettuces.
When choosing alkaline snack foods, go for those that contain protein, vitamins,
and minerals such as almonds, seed mixes, as well as raw vegetable juices, and
raw veggies.
Actually, it’s a matter of maintaining the chemical balance in your body. Basically,
the body is balanced much like the water in a swimming pool - too much acid,
and it becomes uninhabitable; too little acid, and you get algae.
Now this isn’t to say that you’re going to sprout algae or unleash a volcano of
sulfuric acid if you’re unbalanced, but your body does need to maintain that
equilibrium in order to stay fresh, clear, and disease free.
You wouldn’t want to swim in a cloudy or green pool any more than you would
want your body to be all “gunked up.” Love your body and treat it with care, and
you, in turn, will experience a healthy life, which is rich with energy and vitality.
Make the 80/20 rule work for you as you start your plan to eat healthier. Learn
about chemical balances in your body and watch your acid or alkaline intake.
An Ounce of Prevention Is Worth a Pound of Cure!

Bonus Tip:
Now let’s talk about FORGIVENESS:
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Here’s what Jerry Jampolsky, MD and Diane Cirincione, Ph.D has to say about
Forgiveness: http://www.jerryjampolsky.com/
“Forgiveness creates a world where we do not withhold our love from anyone.
It is based on a belief system that everyone including ourselves can be forgiven
and that we benefit when we do forgive. Forgiving others can be the first step in
forgiving ourselves.
When we don’t forgive it is like taking arsenic and expecting someone else to die.
When we don’t forgive we are really hurting ourselves. There is now scientific
evidence that when we do not forgive and continue to hold on to anger that it can
affect our health and has the potential of injuring our immune system and
affecting every organ in our body. The unforgiving mind hides from our
awareness the fact that we imprison ourselves by holding on to anger and hate.
Here are a few of the physical problems that may be associated with an
unforgiving mind. Headaches, backaches, pains in the neck, stomach aches and
ulcer-like symptoms, depression, lack of energy, anxiety, irritability, tenseness
and being “on edge”, insomnia, restlessness, free floating fear and unhappiness.
Here’s a ritual which focuses on forgiveness and the clearing/releasing of your
past hurts, bringing you peace and happiness. I was recently introduced to this
ritual: it’s called HO’O PONO PONO
You can get more information on http://www.businessbyyou.com/
Your Commitment to a Healthier Lifestyle
Now that you’ve heard all I’ve had to say about my wellness regimen, will you
take the challenge and commit to a healthier lifestyle?
Remember that YOU are the creator of your own destiny, and no one else! You
are in charge of the body—the life—you’ve been given.
If you don’t take care of your body now, it’s not going to take care of you later.
So, if you’re tired of dealing with constipation, diarrhea, headaches, fatigue,
depression, pms, indigestion, or heartburn on a regular basis, do something
about it now.

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Take control of your life. Take charge of your health. Enjoy the body you’ve
always dreamed of, and be happy with the reflection you’ll see every time you
look in the mirror. You CAN achieve your health goals, but you need to put some
effort into it, and show determination and commitment.
I want to help you on your journey toward good health and wellness.
So, if you have comments or suggestions after you’ve read this report, or you’ve
changed your lifestyle, put your thoughts together in an email and send them my
way.
I’d love to hear your stories. I want to hear about your struggles, your
determination, your ideas, and your successes.
Thank you for downloading this Report. May it be as richly rewarding to you in
achieving good health and wellness as it has been for me.
To Your Health,

Sources:
References:
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1. Dr. A. J. Adams, International Institute of Holistic Healing: What is Far Infrared
Therapy and How Does it Work Toward Healing the Body?
(www.drajadams.com/SaunaDomeInfrared...)
2. Study: Water treatment byproduct linked to cancer in rats, CNN.com, 17 Jun
1997 http://www.cnn.com/HEALTH/9706/17/nfm/nfm.water/
3. Diamond, M.D., W. John, and Cowden, M.D., W. Lee: Cancer Diagnosis, What
To Do Next. Tiburon, CA: Alternative Medicine.com, Inc., pgs. 280-6, 2000
4. Ephraim, Rebecca, "What's the Best Water to Drink?" ConsciousChoice.com,
Sep 2003. http://www.consciouschoice.com/2003/cc1609/editorsnote1609.html
5. Jensen, Dr. Bernard: Dr. Jensen's Guide to Better Bowel Care. NY, NY: Avery
Publishing, p. 118, 1999
6. Rogers, M.D., Sherry A.: Detoxify Or Die. Sarasota, FL: Sand Key Company,
Inc., pgs. 199-200; 206-13, 2002

Other Sources:
1. Juicing for Life: A Guide to the Health Benefits of Fresh
Fruit and Vegetable Juicing. Avery, 2002.
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2. Bragg, Paul & Bragg, P.: The Miracle of Fasting, 49th Edition. Santa Barbara,
CA: Health Science, 68-74
3. Brooks, Linda: Rebounding and Your Immune System. Urbana, OH: Vitally
Yours Press, 29; 33-46, 2003
4. Brooks, Linda: Cancer – A Simple Approach. Urbana, OH: Vitally Yours Press,
33-6, 2002
5. Brooks, Linda: Rebounding to Better Health. Sixth Printing, KE Publishing, 51-
2; 39-56; 71-6, 2006
6. Burroughs, S.: The Master Cleanser. Revised Edition, copyright 1993 by A.
Burroughs, pgs. 11-21
7. Calborn, Cherie. The Juice Lady’s Guide to Juicing for Health. Revised
Edition. Avery, 2008. Calborn, Cherie, M.S., and John Calborn, MA.
8. Juicing, Fasting, and Detoxing for Life: Unleash the Healing Power of Fresh
Juices and Cleansing Diets. Wellness Central, 2008. Calborn, Cherie, M.S., and
Maureen Keane, M.S.
9. Clement, Brian and Theresa Foy DiGeronimo. Living Foods for Optimum
Health: Staying Healthy in an Unhealthy World. Three Rivers Press, 1998.
10. Colbert, MD, D.: Toxic Relief. Restore Health and Energy Through Fasting
and Detoxification. Lake Mary, FL: Siloam Publishing, 85-6; 164-6, 2001
11. Davis, William, "Is Your Bottled Water Killing You?" LE Magazine, Feb 2007.
12. HO’O PONO PONO website
http://www.businessbyyou.com/
13. Attitudinal Healing with Jerry Jampolsky and Diane Cirincione,
http://www.jerryjampolsky.com/index.html
14. Libraryindex.com, "Diet and Myths Weight-Loss Lore and Controversies -
Why Diets Fail," http://www.libraryindex.com/pages/2...

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15. Naturalcures.com, "Cleansing and Detoxification," Trudeau, Kevin,
http://www.naturalcures.com/cleansi...
16. Wigmore, Ann. The Wheatgrass Book. Avery, 1985.
17. Wikipedia.org, "Toxin," http://en.wikipedia.org/wiki/Toxin

About Nancy
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Officially, I’m a registered nutritional consulting practitioner.
Unofficially, I’m known as the Health Lady on a Mission.
As the name of this website implies, my passion is health.
Because I’m so passionate about health, I make it my
business to share with you all the information and wisdom
gathered over the years, from personal experience and from
others who share my passion.
Health to me is more than a weekend at the spa—it’s a
lifelong journey of continuous learning. Together! At
www.healthlady.com, we’re all about helping you conquer food addictions, slim
down, and take control of your eating habits.
My mission, quite simply, is to help you look and feel better—naturally—by using
proven methods that are both easy to adopt and fun! My wellness programs and
online coaching are backed by 15 years of training and practice in holistic
nutrition.
Healthlady.com evolved from my earlier businesses: I owned and operated a
health food store in northern Ontario and my own nutritional counseling practice
in Georgetown, Ontario, where I helped thousands of people learn how to live a
healthy lifestyle—without fad diets and hours spent at the gym. I also traveled to
some of the best health retreats in the world to help expand my knowledge and
wisdom.
I’ve now moved my business to a cottage in Bancroft, Ontario, where I’m adding
“tree hugger” to my “health nut” title. My husband, Yvan, and I are living off the
grid, relying on the sun and the wind to provide all our power, and a wood stove
to keep us warm during those cold Canadian winter months. I’m going green big
time! We’re about as close to carbon-neutral as you can get. It’s our small step to
help the environment.
My new year-round home is also a place where I can grow my own organic food,
and help others, through this website and my newsletters, to do the same at their
homes. It’s the perfect environment to get my creative juices flowing so I can
expand my programs and share knowledge—like the exciting information
revealed in interviews with experts in the world of nutrition.

Here’s what makes my mission possible:
This is my Website: http://www.healthlady.com
7 day Sugar Free Diet: http://www.7daysugarfreediet.com
Members – go to: http://www.womenshealthacademy.com
The End
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