February 2017

VOLUME 21, ISSUE 2 · FEBRUARY 2017
“Tact is the ability to describe others as they see themselves.” ~ Abraham Lincoln
LOVE YOUR LYMPH—
the Forgotten Fitness Fix
by Ann Louise Gittleman
Exercise isn’t exactly everyone’s
favorite pastime. While some seem
to run that extra mile and squat
that extra set with ease, many of us
struggle to find the motivation to
exercise at all. In fact, the numbers
are staggering.
According to the most recent study
by National Center for Health Statistics,
only 49% of adults 18 years
and older met the Physical Activity
Guidelines for aerobic activity. That
number is only 20.9% for adults 18
years and older who met the Physical
Activity Guidelines for both aerobic
IN THIS ISSUE
Austin Dentist Fights for Your Health
The "Fantastic 4" for Radiant
Heart Health
Your Child's Cavities Are Not Normal 11
US ON
www.facebook.com/DevelopingHealthyHabits
6
9
activity and muscle-strengthening
activity.
You may be reluctant to hear this,
but exercise is simply not something
you can skimp on—your lymphatic
system depends on it.
Love Your Lymph
The word lymph comes from the
Latin word for “water goddess,” in
honor of the fluid’s watery nature. A
healthy lymph is transparent, with
a slight yellow tinge and a vaguely
opalescent sheen. Unlike blood,
which is pumped by the heart,
the lymphatic fluid has no pump.
Instead, what moves the lymph
through its many ducts and channels
is exercise.
Yes, exercise. The behavior of the
lymphatic system is one of the ways
we know that nature intended for
us to be active, vigorously moving
creatures—not sinking into the
couch with our noses in our phones
or sitting at a desk for 40 hours every
week. Back when humans spent their
days constantly moving—gathering
food, building shelters, and running
away from wild animals—this was
no problem. These days, our lymph
cannot rely on voluntary activity.
So, because the lymph doesn’t have
the luxury of having an involuntary
system in place—like the constant
beating of the heart—its performance
deteriorates.
Ideally, our lymph moves through
a complex network of needle-thin
tubes known as lymphatics, collecting
excess fluid from cells all over the
body. Different body parts produce
different types of lymph: proteinrich
fluid from the limbs; lymph full
Continued On Page 2
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Developing Healthy Habits
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LOVE YOUR LYMPH — Continued from Page 1
of white blood cells from the bone
marrow, thymus, and spleen; and,
most important for our purposes,
high-fat lymph from our intestines.
Fat is the only food element that
moves through the lymphatic system.
The proteins and carbohydrates
that we ingest go right from the
intestines into the bloodstream, but
the intestinal lymphatics draw fat
into the lymphatic system before it
reaches the blood.
So, what happens when the lymph
isn’t flowing properly? First, the
excess fluid that isn’t draining from
our tissues causes them to swell.
These bloated, water-logged tissues
can add up to 10 or 15 pounds to
your weight, and cause you to swell
two extra pant sizes.
Also, poor lymphatic circulation
means that the nutrients we ingest
don’t get properly absorbed. Picture
a single body cell as it is bathed in
nourishing fluid from your bloodstream.
This little cell is fed by the
water, proteins, and other molecules
that leak from the capillaries—tiny
arteries that drain into body tissues.
But if the tissues are already full of
liquid, they can’t efficiently absorb
those nutrients. It’s like having a
backed-up drain—no more water
can get into the sink because it’s
already full. The function of the
lymphatic system is to continually
drain excess liquid, so that new
blood, with its new nutrients, has
room to flow into the cells.
Obviously, if the new blood has
trouble reaching your cells, you
won’t absorb its nutrients very
efficiently, and so you’ll need to
eat more to obtain the same nutritional
benefits. In fact, you might be
relatively malnourished, despite the
high-quality food you are consuming.
By assisting the lymphatic system
to drain fluids more effectively,
it enables each cell in your body to
absorb available nutrients, making
the best use possible of every calorie
you consume.
Create the Habit
I hope by now you are convinced of
how important it is to get moving!
If you’re thinking “I know that I
need to exercise, but it’s impossible
for me to find the motivation to do
it,” stop right there. You can find
the motivation and once you do, if
you’re patient and diligent, it will
become a habit. These are my best
tips to finesse fitness into your life.
Find the Right Niche
Don’t limit yourself to one type of
exercise or force yourself to do one
that doesn’t suit you. There are avid
runners, passionate yogis, strong
weight lifters, and energized power
walkers. Experiment with trying
different classes, different trainers,
and different styles of exercise until
you find what’s right for you. It may
even come as a surprise how much
you end up loving a class you never
thought you’d take.
Set Small Goals
It’s great to set long term goals, but
when that becomes your focus, you
can easily become overwhelmed
and lose sight that you are, in fact,
making steady progress to those
goals. Each week, set your intentions—whether
it’s to run a little
farther, lift a little more, or simply
get moving doing anything a certain
number of days—and at the end of
the week evaluate how these small
goals are moving you towards the
bigger ones. You’ll feel proud and
accomplished at each check in!
Strategically Determine Your Timing
It’s ideal to exercise with the sunrise,
but exercising at any time is
Continued On Page 4
2 February 2017 • www.DevelopingHealthyHabits.com

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LOVE YOUR LYMPH — Continued from Page 2
far better than not exercising at all.
If you seem to try and fail to rise
early, but it’s much easier to motivate
yourself to head to a fitness class after
work—do that. You can also always
split your time. Perhaps you can set
your alarm 15 minutes early for a
morning walk and work in another
15-30 minutes later in the day. Many
also find great success with a mid-day
workout during their lunch break.
Work with your schedule, not against
it.
Do Your Best—For that Day
There are countless factors that come
into play each day that affect your
mood, your energy, and your overall
motivation. Each day, work to the
best of your ability for that day and
don’t berate yourself when one day
is different from another. It’s okay if
on Tuesday you beat a personal best,
but on Thursday you are simply happy
that you completed a short walk.
Find a Friend
Accountability partners make all the
difference for many. When you know
that your friend is joining you for
that morning jog or waiting in their
car for you at the gym, it ignites an
extra spark to not let yourself—or
your friend—down. Plus, during your
workout, you have a built-in motivator
and a great person to chat with
while resting between exercises.
We may not be hunters and gatherers
anymore, but there are still plenty
of ways in our modern world to get
moving and keep your lymphatic system
in tip-top shape. For even more
lymph-loving tips and tricks, pick
up a copy of my New Fat Flush Plan.
This time-tested lifestyle program is
unlike any other diet or fitness book,
targeting the lymph and resetting
your entire body for optimum function
and wellness.
Author’s
Bio:
Ann Louise Gittleman, PhD, CNS is
an award-winning author and highly
respected health pioneer who has spent
her career continually breaking ground in
traditional and holistic health. Her over
30 published books include New York
Times bestsellers The Fat Flush Plan and
Before the Change. A Columbia University
graduate, Gittleman has been recognized
as one of the top ten nutritionists in
the country by Self magazine and has
received the American Medical Writers
Association award for excellence.
www.annlouise.com
Blood Pressure Factors
Regulation of blood pressure in the body is constantly monitored through a
“negative feedback loop”.
Supports the cardiovascular system:
Hawthorn – cardiovascular support. Taurine – found in relatively high levels in the heart muscles and has
neurotransmitter properties for the nervous system. Involved in cell volume regulation in the nervous system.
Magnesium – a mineral relaxant for arterial smooth muscle, works with calcium. As an electrolyte it is
needed by nerve and muscle cells including the heart. Cayenne – an herbal smooth muscle relaxant.
Apple pectin – soluble fiber. Manganese – The antioxidant enzyme system Superoxide Dismutase (SOD)
located in mitochondrial membranes uses manganese at its active site.
Supports the nervous system:
Calcium – A mineral important for neuromuscular excitability and the transmission of nerve impulses.
Magnesium – Vitamin B6 – nerve nutrient, acts as a co-enzyme for the synthesis of several
neurotransmitters including serotonin. Potassium – electrolyte for proper nerve action and communication.
Valerian – relaxant. Hops – relaxant that does not cause drowsiness during the day; nervine.
Supports fluid balancing:
Vitamin B6 – helps the body to maintain the balance between sodium and potassium, and to regulate
the body’s fluids. Potassium – balances sodium levels in tissues by entering cells and displacing sodium.
Celery – traditional herbal nerve tonic.
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Taurine – An amino acid known to affect certain biological functions, including cardiac.
Vitamin D for proper Calcium metabolism and absorption.
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4 February 2017 • www.DevelopingHealthyHabits.com

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www.DevelopingHealthyHabits.com • January 2017 13

AUSTIN DENTIST
FIGHTS FOR
YOUR HEALTH
by Griffin Cole, DDS NMD IBDM FIAOMT
“We have a motion for the city
council to evaluate our fluoridation
program and discuss the possibility
of cessation of such program….
do we have a second?” Nothing. Not
one of the other council members on
the dais was swayed from her initial
“misinformed” notions that fluoride is
good for Austinites to ingest. Councilman
Don Zimmerman’s efforts,
backed by sound scientific information,
were ended before they even
began.
In August of 2015, Councilman
Zimmerman became the first sitting
Austin councilman to hold
two hearings to adopt a resolution
to end fluoridation. Justin Arman,
activist and co-owner of a local
brand called My Magic Mud (who
produces natural oral care products)
and I, were asked to help in
this process by drafting the resolution
that would finally end this
unnecessary and dangerous policy
that has been forced on Austinites
since 1971. We were able to clearly
show that over the last ten years of
research, scientific evidence proves
that ingesting fluoride has little to
no effect on decay prevention and
that despite the CDC’s promotion
of fluoridation, to date; there have
never been any rigorous, randomized
clinical trials to prove fluoride’s
effectiveness in water supplies.
You may be asking, “But isn’t fluoride
good for my teeth?”
Here are some facts about fluoride:
Fluoride is not an essential nutrient.
The National Academy of
Sciences has confirmed this and as
early as 1963, the Food and Drug
Administration stated publicly
that fluoride is a drug, not a nutrient.
By 1975, the FDA stated that
fluoride is, in fact, an unapproved
drug whose applications had been
rejected because, “…no substantial
evidence of drug effectiveness
as prescribed, recommended, or
suggested in its labeling.” It is
not required for any physiological
process in the human body, nor will
anyone suffer if they lack fluoride.
The overrated claim that fluoride
prevents tooth decay is unfounded.
There is certainly no difference
between the fluoride content of
healthy and decayed teeth.
In actuality, fluoride contributes to
a gamut of disease processes. Fluoride
is a major endocrine disruptor,
decreasing thyroid function particularly
in people who are iodine
deficient. It also interferes with the
proper formation of collagen, which
is the most important structural
protein in the body. Additionally,
fluoride is known to harm enzymes
by inhibiting some and artificially
stimulating others. The danger of
excess fluoride is also known to
result in dental fluorosis, a condition
in which the teeth become
discolored and brittle, as the photo
shows.
Austin city council members continue
to blindly accept the CDC’s
recommendations for fluoride with
no regard for current science, clearly
showing that it does not do its
intended function of decay prevention.
Though we temporarily lost
our fight in Austin, the city of San
Marcos, with the assistance of many
of our Fluoride-Free Austin members
including Justin Arman (My
Magic Mud’s company headquarters,
located just south of Austin,
became the offices of Fluoride-Free
San Marcos Coalition), was able to
successfully end their long-standing
fluoridation program just a few
months later.
Continued On Page 8
6 February 2017 • www.DevelopingHealthyHabits.com

www.DevelopingHealthyHabits.com • February 2016 7
Advertisement

AUSTIN DENTIST — Continued from Page 6
Fortunately, there are dentists and
other medical practitioners like
myself, who speak out and fight
against this outdated and unfounded
practice of medicating our water
supply. It all starts with grassroots
efforts. Joining a local safe water
organization, calling or writing your
city council members, organizing
public information meetings and
recruiting others to join your efforts
are the most productive ways to get
the process moving. Many communities
like San Marcos have been
successful in blocking or removing
the fluoride from the water supplies
through organized grassroots efforts.
If you’d like more information
on fluoride and community water
fluoridation, visit griffincole.com or
via email griffincole@yahoo.com.
Author’s Bio:
Dr. Cole, a graduate
of the University
of Texas
Health Science Center in San Antonio,
has been practicing biological
dentistry (mercury-safe, fluoride-free)
since 1993. He achieved Fellowship
status in the International Academy
of Oral Medicine and Toxicology
in 2008, authored the Academy’s
Fluoridation brochure and Scientific
Review on Ozone use in Root Canal
Therapy, and currently serves as the
Academy President.
He acquired certification in oxygenozone
therapy in 2006 becoming the
first dentist in Texas to accomplish
this. He also achieved his Board Certification
in Naturopathic Medicine
along with a degree in Integrative
Biological Dental Medicine in 2010.
He has been published in numerous
national dental publications including
Contemporary Esthetics and Dentistry
Today for both his cosmetic work and
his commentary on dental issues. His
most recent publication – “Treatment
of Bisphosphonate-Related Osteonecrosis
of the Jaw With Oxygen-
Ozone Therapy” published in May,
2013 in the Journal of Implant and
Advanced Clinical Dentistry, is the
first documented case report showing
complete resolution of an osteonecrotic
lesion utilizing only ozone
therapy.
Dr. Cole has also been featured on
numerous television and radio news
spots including World News Tonight
with Diane Sawyer for his expertise
on water fluoridation and dental
mercury issues.
Find us
on Facebook
8 February 2017 • www.DevelopingHealthyHabits.com

The "Fantastic 4"
for RADIANT HEART HEALTH
by Mark J. Kaylor
Let’s get right to it — heart disease is
largely preventable and reversible.
Heart disease is the number one
killer in America, for both men and
women, and has been for some time.
While the stats have improved some
recently, almost 400,000 people die
every year from coronary heart disease
(CHD). The creation of arterial
lesions and plaque buildup occurs
over decades* and is a fundamental
contributor to an array of cardiovascular
issues. The good news is that
“heart disease is largely preventable
and reversible.” Here are suggestions
from four key categories that are
likely to have the biggest, quickest
and, hopefully, best impact.
In the Beginning — Diet
If there was a germ that was
killing one American every 83
seconds, we would undoubtedly
have declared war on the bug and
eliminated it. However, this is
precisely what is happening with
the highly preventable coronary
heart disease and yet the deaths
continue to accrue. The difficulty
is that the primary answer to this
epidemic requires us to change our
diet and we all know how resistant
we can be to that. On top of
this, you have huge financially-vested
interests that want to keep you eating
the S.A.D. (Standard American Diet)
way. Let’s change this today and make
this the beginning of the end for
CHD by changing our eating habits.
There are thousands of diets out there,
but there is one that stands out in the
research that is actually quite simple,
a plant-based diet. It’s as simple as
that; eat a whole food, plant-based
diet. Numerous studies confirm that
this simple yet effective approach
can not only prevent cardiovascular
disease (CVD), but reverse and repair
the damage from it. A whole foods
plant-based diet reduces our risk for
CVD, reduces inflammatory markers
and free radicals, improves endothelial
(lining of the arteries) dysfunction
and probably most importantly of
all — reduces our risk of dying from
CVD. One food group of special note
is nuts (especially walnuts). Nuts are
research supported to reduce risk for
CVD, improve endothelial function
and lower cholesterol.
One big step is to eliminate, as much
as possible, all the refined carbohydrates
and sugars that make their way
into our diet. How impactful is eating
refined sugars? Consuming 25% of
your calories from sugar almost triples
your chance of developing CVD.
While we are cutting back on our
sugar intake, we can use things like
the Maitake SX-Fraction (to lower
blood sugar and insulin levels), chromium,
and PGX fiber.
All-Star Heart Health Tonics
There are two natural remedies that
stand out for supporting overall cardiovascular
health in what I consider
a holistic manner, the traditional
heart herbal Hawthorn and Reishi.
Hawthorn — long used in Europe
for all things cardiovascular, it has
been shown to lower blood pressure
and cholesterol, increase oxygen and
blood supply to the heart, improve
heart energy production and
strengthen the contraction of the
heart muscle.
Reishi — shown to lower blood
pressure, triglycerides and cholesterol,
while reducing systemic
inflammation and free radical
damage (preventing oxidation
by macrophage — a key step in
the build up of plaque), lessen
myocardial collagen cross-linking
and enhance heart mitochondrial
activity. It has also demonstrated
heart-protecting actions against
several toxins including alcohol
and Adriamycin. On the holistic
side, it supports liver health and
function. The liver is where cholesterol
is synthesized and is responsible
for filtering and replenishing the
blood, all the while helping the body
to respond to stress in a healthier
manner.
Continued On Page 10
www.DevelopingHealthyHabits.com • January February 2016 2017 13 9

RADIANT HEART HEALTH — Continued from Page 9
Key Remedies for Heart Health
Ensuring that our cardiovascular system
is receiving all the nourishment
it needs is obviously a starting point,
but there are a few nutrients that are
especially impactful.
Magnesium — diets deficient in
Magnesium are associated with atherosclerosis,
heart attacks and CVD.
Unfortunately, it is a nutrient most
of us are deficient in. Magnesium is
useful for prevention and treating
CVD and plays a key role in myocardial
energy production. It also inhibits
platelet aggregation and promotes
vasodilation, while supporting endothelial
function.
CoQ10 and Carnitine — These two
synergistic nutrients are essential.
CoQ10 deficiency is associated with
CVD and plays a key role in the
mitochondrial production of energy.
Keep in mind the heart is a muscle
and is absolutely dependent upon
this process. It has shown promise
for cardiomyopathy, congestive heart
failure, angina, arrhythmias and
hypertension. Carnitine also plays a
key role in myocardial metabolism. It
is important in energy production by
transporting fatty acids into the mitochondria
to be burned as fuel. Studies
suggest potential use in benefiting
lack of blood flow, decreasing mortality
for heart attack sufferers, heart
failure and angina.
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Traditional Chinese Medicine refers
to our emotional/spiritual center of
the body as Shen, located, of course,
in the heart. Healthy Shen is related
to not just emotional health, but radiant
health. My top Shen tonic is the
aforementioned Reishi mushroom.
Not only does Reishi benefit your
physical heart, it also benefits your
emotional one as well, bringing balance
to the mind-body-spirit.
Here is an effective, yet simple Shen
breathing technique to support your
heart and overall health. Begin by
breathing from your diaphragm saying
the word “peace” in your head,
pausing for a moment to let your
heart fill with the peace energy, then
exhale slowly thinking “love” allowing
this energy to radiate throughout your
whole body. Shen health is not to be
overlooked. It has become very clear
in recent research that our emotions
are intimately tied and connected to
our health, especially our heart health.
Romantic Heart Help
One “heart” area we seem to need
help with today is in the romance
and ‘bedroom’ areas. Thankfully, there
is a long-used ‘aphrodisiac’ tonic to
help, Cordyceps. It is one of the few
clinically-confirmed natural aids for
libido and hypo-sexuality for both
men and women. Cordyceps has been
shown to improve sex drive, virility
and sexual function. It also brings
a myriad of heart benefits as well,
including improving blood flow to
the heart, preventing platelet aggregation,
anti-atherosclerotic and vasodilation.
Clinically, it has been used for
maintaining oxygen levels in stroke
victims and improving overall quality
of life in patients suffering from
chronic heart failure. Studies show
promise for arrhythmias as well.
The Time is Now
It would be wise for us to continue to
lay claim to the old adage that “love
is the best medicine.” Not only is it
healing in and of itself, we can take it
a step further and expand it to caring
and loving ourselves enough that we
make the necessary changes to our
diets and routines to prevent and
reverse the scourge of cardiovascular
disease. As I wrote in the opening
paragraph, this is a condition that we
can do much to prevent and reverse.
All it takes is to start making the
changes today, right now.
*In fact, atherosclerosis was found to
begin in children around the age of 10.
Infants may also show signs of arterial
issues depending upon the mother’s diet
and health.
Author’s Bio:
Mark J. Kaylor has
been exploring holistic
health and healing
for close to four decades. He is the
founder and director of the not-for-profit
Radiant Health Project. Mark welcomes
your comments and questions and can be
contacted at his website:
www.RadiantHealthProject.com or on
Facebook at
www.facebook.com/RadiantHealthProject
10 February 2017 • www.DevelopingHealthyHabits.com

Your Child’s Cavities
Are Not Normal
Myths and Misconceptions
Forty-two percent of the children aged two to
eleven get cavities in their primary teeth. Some
people may think this statistic is normal.
But tooth decay should never be a normal part
of a child’s life.
Many people blame genes for their tooth
decay, but seldom is it genes alone that cause
tooth decay. There is another mother-to-child
transmission that helps determine a child’s oral
health. For protection from infections, a baby is
exposed to specific bacteria and antibodies when
going through the birth canal, while breastfeeding,
as well as through kissing and testing of food.
This process is called maternal imprinting which
is the transmission of the mother’s microbiome
(communities of good and bad bacteria in the
body) to the baby.
An oral microbiome consisting of mostly
good bacteria helps to keep the digestive system
working properly and to keep the teeth and gums
healthy. An oral microbiome infested with bad
bacteria leads to digestive issues, cavities, gum
disease, and a less-than-satisfying smile. If the
mother has an unhealthy microbiome, so will the
baby. The baby’s oral health starts developing
from day one and by three months old has an
established microbiome transferred directly from
their mother.
60
50
40
30
20
10
0
Percentage of tooth decay in children’s baby teeth
24.2%
1988 - 1994 1999 - 2004
2-5 years
49.9%
27.9%
6-11 years
51.2%
Additionally, an unhealthy oral microbiome
can develop if the child’s teeth are not brushed
and kept clean and the diet is high in sugar.
Fortunately, in recent years society has begun
seeking out healthier options, turning to products
like organic sugar. But when it comes to the
mouth, the bacteria don’t care if the sugar is
organic or not. They still metabolize it and
produce cavity-causing acids. So even if you use
organic sugar in your cooking or your child chews
gum with organic sugar, he will still have cavities.
Luckily you can help your child have a healthy
oral microbiome now. There are easy things you
can do to ensure healhty teeth and gums from
an early age. Your wallet will be a little fuller
without the dental procedures, your child will be
free of pain with a gleaming smile, and you will
be able to enjoy some peace of mind.
Lisa Stillman, RDH, BS
Lisa is an Education Manager
for Xlear Inc. She teaches health
professionals the general and
dental health benefits of quality
xylitol products and assists
dental offices in incorporating
xylitol into the dental hygiene
protocol. Lisa has practiced
dental hygiene in Maryland and
Virginia and currently has a position specializing in
Periodontics. Lisa has also developed an organization
called “Dental Voice for Mental Health” that assists
mental health care recipients in caring for their oral
health through NAMI health fairs, speaking at mental
health facilities and writing articles.
Three Tips to Improve Your Child’s Oral Health:
1. Bottle and Sippy Cups – Never allow
your baby or toddler to go to bed with a bottle
of milk. The milk will pool in the mouth, and
the bacteria will feed on the sugars in the milk
throughout the night. Also, don’t put milk or
juice in sippy cups for your child to drink
throughout the day. Repeated exposures to
sugar help bacteria thrive. The only thing a
child should drink from a sippy cup is water.
2. Good Habits – Make sure your child
develops strong habits of brushing from a
very early age. Habits engrained from an
early age are harder to break and will help in
the future to maintain the essential morning
and nightly routine. Many parents have found
success using a xylitol gel with their babies to
form this habit since kids like the sweet taste
and think it is a treat.
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Thousands of clinical studies show the
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The most important factor with xylitol is
having consistent exposures throughout the
day. Use xylitol toothpaste and mouthwash in
the morning, xylitol gum or mints after each
meal and xylitol toothpaste at night. Xylitol
should be listed as a primary ingredient.
www.DevelopingHealthyHabits.com • February 2017 11