Natural Physiques Newsletter Volume I Issue 9 November 12, 2004

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Table of Contents

1. In this Issue
2. Quotes
3. Editorial: Giving Thanks!
4. What's New
5. Training: Time To Be Thankful
   Training Bonus: Running For Your Health
6. Nutrition: Are There Hormones in Your Whey?
7. Health News
8. Motivation: How To Jump-start Your Emotional Health
9. Business Development: Find Your True Calling
10. Closing Thoughts
11. Subscription Information

1. In this Issue

Welcome to the ninth issue of the monthly Natural Physiques™ Newsletter! As always, I welcome you to contact me with your comments, suggestions, and constructive feedback. Click here to share your testimonial.

The quotes for this month focus on giving thanks. I am giving my own thanks in our editorial. Read some other recent articles we've published and check out our featured calculator in the "What's New" section. In training we have a great article about holiday activities, and for those who are not celebrating our holidays a bonus article about running. For nutrition we address a common concern - Are There Hormones in Your Whey?. Our monthly Health News covers several late-breaking nutrition and supplementation topics. For motivation, learn How to Jumpstart Your Emotional Health. In Business Development read about Finding Your True Calling.

2. Quotes

I would maintain that thanks are the highest form of thought, and that gratitude is happiness doubled by wonder. - Gilbert K. Chesterton

Sometimes our light goes out but is blown into flame by another human being. Each of us owes deepest thanks to those who have rekindled this light. - Albert Schweitzer

And whatsoever ye do in word or deed, do all in the name of the Lord Jesus, giving thanks to God and the Father by him. - Colossians 3:17

3. Editorial: Giving Thanks!

This is the time of year to give thanks. I feel we should always give thanks, and perhaps the two greatest gifts I've received in this life were learning how to forgive, and learning how to live in gratitude.

I used to feel that I had to sacrifice in order to work hard for my family. Now I realize it is a privilege. For this, I give thanks.

I give thanks to you. You are the backbone of this business and the reason I am able to share my vision of health and wellness with the world. My clients, customers, partners, and subscribers are an incredible group of people who I constantly learn from. I thank you for your patience, for your willingness to receive, and for your contributions to the evolution of this business.

I give thanks for having a wonderful family. My teenaged son teaches me something new every day about how to be a better father. My young daughter is truly a blessing and brings a smile to my face every morning. My lovely wife is my other half, she is my best friend and my strength, and does so much behind the scenes to keep this business moving forward and to help me reach more people.

I give thanks to my wonderful mentors. Without becoming a student, I would still be stuck in a cubicle dreaming about sharing health and wellness with the world, instead of living it. Special thanks to Ian King, who brought me into free enterprise. Thanks to the Dream Team International, my mastermind group that has supported me incredibly from the beginning. Thanks to Jeffrey Combs who was an amazing catalyst in my quest to leave the corporate world and become and entrepeneur and continues to be a powerful coach. Thanks to John Di Lemme, whose energy and enthusiasm has helped me uncover my own passion, desire, and most importantly - my "why." Thanks to Mike Litman who teaches me how to reach more people and effectively share my message. Thanks to Tom Venuto who answers every e-mail and shares with an open, giving heart. Thanks to John Stone at John Stone Fitness for partnering with me to share our common vision with his wonderful community. Thanks to Dr. Joe "Mr. Fire" Vitale for taking "Become the Journey" to a new level and for sharing his incredible experience, as well as for the inspiration I gained from his book, Spiritual Marketing.

Thanks to other coaches and mentors I've had but did not mention by name. You are not forgotten, I appreciate you - the list is simply too long to place here. Know that you have my thanks, appreciation, and gratitude in my heart.

I give thanks to those of you who contribute your valuable time to read this newsletter and other e-mails. I give thanks to my preferred customers for having faith in the products and sharing their experiences with me. I give thanks to those of you who have ready my articles, books, and listened to my CDs. I give a special thanks to my coaching clients who not only share their time and energy with me, but are open to receiving new ideas and taking action to reach their goals, while teaching me more about character and leadership in the process. A warm thanks to my international team of distributors who are a powerful part of my mastermind group and help connect me to people around the world.

Thanks to my international guests for your patience as I transform this site to be more internationally-friendly. I will be updating the fitness tools to use metrics as well as U.S. units of measure because you deserve it.

Thanks Mom, and thanks, Dad. You have always had faith and belief in me and your love is what gives me the courage to move forward.

Thanks to the Lead-Deadwood and Spearfish communities for supporting us in our move to the area as we establish our local presence. Thanks to Atlanta for being there when we launched this business.

There is so much more to give thanks for. This newsletter is already lengthy, so I will stop here and continue with appreciation in my heart. Thank YOU for taking the time to read this and share with me as I give thanks. God Bless!

Jeremy Likness

4. What's New

Become Your Best Coaching Call

Please join us on our weekly coaching call. This call is open to everyone. The call takes place on Mondays at 6pm PST / 9pm EST. To access the call, dial +1 646 519 5800 and use PIN BYB1# (2921#). If you would like a weekly reminder, send a blank e-mail to weeklycall@aweber.com.

Featured Calculator:

Our featured calculator this week is nothing less than a full-blown fitness report available to all of our visitors. This tool requests very simple information, such as your age and resting heart rate (if you know it) and then compiles a wealth of information in one easy-to-read, simple report that you can print out. The report includes topics ranging from heart rate zones to recommended water intake and basal metabolic rate with protein ranges and much more! Check out the fitness tool right now to receive your personalized report.

Featured Articles

• I wrote two new articles in response to several questions I've been receiving about the company that I partner with. One is a multivitamin primer and the other explains The Growing Concern of Parabens
• Internationally-known best-selling author Dr. Joe "Mr. Fire" Vitale, my marketing mentor and coaching client, writes about The Only Thing You Can Count On
• Top fitness professional Jesse Cannone has contributed his expertise with several articles, including Aches, Pains, and Injuries, That Pain in my Rear, "So Your Lower Back Hurts?" and "What Is a Herniated Disk...?"
• KSI Mentored Coach and King Coach Level 2 fitness trainer Darren Stehle gives his tips on how to Eat Big to Get Big
• Alex Kenny offers an inspirational success story
• Speaking of inspiration, check out what George Finney has to say about Bodybuilding at Age 77
• Gary Matthews returns with an extensive article covering his Weight Gain Principles

Forums at a Glance

We have a very active online community dedicated to sharing information and inspiration with each other. The following is a snapshot of some of the discussions our community engaged in during the month of September. Please note that use of these forums is subject to our terms and conditions.

My Transformation

I started at 194 pounds and I'm short 5 foot 1....not a good combination. I was very unhappy with myself and my hubby said that I needed to "stop complaining and DO something about it." We joined a gym and I lost 20 pounds. I started exercising, but my diet was still not right. Last year I went from 174 to 127 pounds ... (More...)

Finding a Trainer

I've been using DietPower and trying to really stay pretty clean for 3 months as of today. I've went from 202 to 185 and change and size 36 jeans to size 33. I've got a Tanita scale and it doesn;t show any progress, in fact it has my % BF slightly higher than when I started. I've been lifting pretty regularly and have put at least 30-40 lbs. on my bench and gotten overall much stronger so I don't think it's all that accurate ... (More...)

New Leg Workout

Several days ago I messed up my lower back doing squats so yesterday I decided to do a bodyweight only leg workout until I get to the doc today. I thought I would so some of those single leg squats that Ian King made up. I could only go down a matter of inches before I would either fall over or not be able to get back up. Does this signify a weakness or does the exercise take awhile to get used to? (More...)

Transformation Journals

We continue to receive consistent journal updates from our community members! (More...)

Workout Basic Help

hello folks. thanks for creating such an excellent resource, i've really found some good information. i'm wondering if you can offer some advice or point me in the wright direction. Because i've been forced to work really odd hours, getting home really late, its been difficult to find a gym nearby to work out ... (More...)

Protein After Workout

How important is a protein shake after workout if I am having protein for dinner? (More...)

Low-Carb / Low-Sugar Hype or Not?

I was doing some grocery shopping today and would very interested in hearing some thoughts and inof regarding the new low carb products on the shelves. I've learned to generally distrust the food industry and take what they claim on the labels with a grain of salt ... (More...)

What Next?

I've been cutting since July. I orginally weighed 231 pounds and now weigh 195 pounds (29% body fat to 21%). I don't want to go below 185 pounds, nor does my doctor. I have been very strict about my diet. It is well balanced ... (More...)

5. Training: Time To Be Thankful (by Chris Chapan)

Turkey Time

Thanksgiving is a time to share a special holiday with family and friends. In the following article, I give some ideas for taking the focus off the food and turning it toward forming friendships, family bonds, and fun!

Turkey Tag

In this game, three students play the hunters and the rest are wild turkeys. The game continues until all the turkeys are caught.

Take a Nature Walk

Go outside! Take a nature walk and see if you can find: a red, orange, or brown leaf; a pine cone; an acorn; a dried weed or pod; a seed; a piece of bark; a sweet gum ball, or dried berries. For a variation, have the group brainstorm and see what items that they can find first. The first group to find everything on the list wins!

Popcorn Relay Race

Materials: Popcorn or small balls
Measuring Cups
Bowls or containers

Set out bowls full of popcorn at one end of the room and empty bowls at another. Teams must transport the popcorn from full bowl to empty bowl using a measuring cup.

Pin the Tail Feathers on the Turkey

Materials: Picture of Turkey
Feathers or Tail feather
Tape
Blindfold

Draw a turkey and have the blindfolded children take turns trying to attach the feathers. The player that puts the feathers closest to the turkey wins!

Thankerchief

Materials: Handkerchief

Arrange the children in a circle. Pass a "thankerchief" (handkerchief) around as they recite this poem:

Thankerchief, thankerchief, around you go --
Where you'll stop, nobody knows.
But when you do, someone must say,
What they are thankful for this day.

The player holding the thankerchief when the poem ends, must tell one thing for which they are thankful. The game continues until everyone has had a turn.

Turkey Hunt!

Materials: Twelve Turkey Pictures

On a dozen or so index cards, draw or paste a picture of a turkey. To play, everyone leaves the room except the leader. The leader hides the cards around the room. Hunters return and begin the hunt. As each turkey is found, it is brought back to the leader who corrals them in a separate pile for each hunter. When all the turkeys have been found, the hunter with the most turkeys is the winner and becomes the leader for the next round.

Where is Mr. Turkey?

Materials: Small turkey or brown ball to represent turkey

One player is the hunter and the others are helpers. The hunter leaves the room. The helpers hide a small toy turkey. The hunter returns with a mission to find the turkey. Helpers give clues by "gobbling" like turkeys. If the hunter is not close, the helpers gobble very quietly. As the hunter gets closer, the helpers gobble more and more loudly until the hunter finds Mr. Turkey.

Cranberry Relay

Materials: Cranberries or small red balls
Large plastic spoons

Have players form two lines. Each player takes turns carrying a spoonful of cranberries from the front of the line to a determined point and then back to hand the spoon to the next player in line. If any of the cranberries drop off, the player must stop and replace them before continuing. The first team to finish wins.

Turkey Trot

Materials: Stuffed turkey or picture of turkey for each team

Players pair up with their elbows linked and each team receives a turkey mascot. On cue, the pairs try to make their way to the finish line at the far end of the playing field. The first team to get there without dropping their bird or unlinking their arms, wins.

Turkey Exercises

Materials: Turkey picture for each group
Turkey feathers with exercises on them

Make feathers out of laminated red, brown, yellow, and green construction paper and on the back of each, write an exercise. Divide the students into small groups of three and assign each group a turkey placed at the opposite end of the gym. Give students the exercise feathers in a pail or bag. The first student in the group will pick a feather, read the exercise, and the group will perform the exercise. That first student will then run to the turkey with that feather, place it on the turkey, and run back. Then the next student in the group selects a feather, reads the exercise, and the group performs the exercise. That student runs to the turkey, places the feather on the turkey and runs back. Continue until all the feathers are placed on the turkey. The teacher can tell the students how many feathers they need to have on the turkey, depending on the time available. Students can also be told they need to select at least one feather of each color, to include variety of exercises.

Run Fast Little Turkey

Materials: Parachutes
Paper Feathers

Take a chute and throw the turkey feathers in the air. Assign a color to each child and have them pick up that color of feathers. The child who picks up his/her color first, wins.

Cornucopia Pilgrims

Materials: Chairs for all students except one

Players sit on chairs forming a circle. There should be one more player than there are chairs. The player without a chair is the leader. The leader points to each of the other players to give them a name, such as "Cranberry, Corn, Apple, Turkey," anything related to Thanksgiving. After names are chosen, the leader calls out two names, "Turkey and potato," for example. Those two players must quickly switch places. The leader keeps calling at a quick pace, until suddenly she says, "The cornucopia has tipped over!" Everyone, including the leader, then scrambles for a new place. The player with out a seat is the new leader.

Pumpkin Race

Materials: Pumpkins or similar odd shaped balls
Pool Noodles

The racers line up on the starting line with the pumpkins turned on their sides. On the signal, the racers use the noodle to roll the pumpkins to the finish line. If you want to play this as teams, make it a relay race.

Conclusion

If you are looking for an alternative to the traditional dash for the leftovers, try these exciting games. Your focus will be on fun instead of on a full and bloated belly.

Thanksgiving References

(Included in this section are books that are great to read in between the games when children are tired.)

• Amazing Moms Thanksgiving Games
• Annie’s Thanksgiving Games
• Thank You Sarah: The Woman who Saved Thanksgiving
• Black dog’s Thanksgiving
• My First Thanksgiving
• Family Fun Turkey Trot
• Let’s Talk Turkey
• The Night Before Thanksgiving
• The Story of the Pilgrims
• Teaching With a Heart Thanksgiving, Geocities Turkey Time
• Albert's Thanksgiving
• Web Teach Thanksgiving Links
• Parachute Play

Christina Lee Steele Chapan is an ACE certified personal trainer, who is beginning a new group called Fitness for Fun; which teaches children and teens to incorporate fitness and nutrition into their daily lives. In addition to attaining her ACE certification, she is also an elementary school teacher with a B.S. in Elementary Education, a minor in Biblical Studies from North Central University, and an M.A. in Curriculum and Development from Governors State University. She has been married for six years and is hoping to start a family in the future.

Bonus Training: Running for Your Health (by Bob Blickenderfer)

Aerobic exercise is necessary to keep your heart and your body in top shape. No aerobic type exercise is better than running!

Almost all athletes incorporate running in their exercise program. Go to any park and you'll see runners. If you spend a lot of time at the parks which have the walking and jogging tracks, you'll notice the same people running week after week after week and in most all weather conditions.

Believe it or not, it becomes addictive.

So how can you easily incorporate running into your exercise program, particularly if you hate to run?

Fartlek.

S'cuse me?

Sounds a little wierd but it's actually a Swedish word which means "speed play". There are no strict rules except to have some fun and get in a good workout.

OK. You go to the park and start walking the track. You've warmed up sufficiently and now you're ready to start exercising.

Start walking briskly (if you're a runner now, instead of walking briskly you'll be running at your regular pace). Look ahead and pick a spot; say a particular tree that is pretty close to you . . . you are just beginning this you know, so take it easy.

Pick up the pace and run until you come alongside the tree. Then start walking again. You should be breathing a little heavier and now you're gonna walk and get back into your regular walking type breathing.

Getting a little comfortable? Find another tree or; for a little more fun; pick out someone walking in front of you and run until you pass them. Now, if you accidently picked a runner ahead of you, you might be in trouble.

Start walking again. Don't over do it. You'll add more of these romps later as you start getting in better shape. For now, 2 to 3 of them during your 30 minute walk should be good.

Next time out, add some more if you feel like it. Work your way up to 6 - 8 of these.

If you are a runner, I'd only do these once or twice a week, as your resting periods will be running and your little jaunts will be close to mini sprints. Walkers can do these pretty regularly as the runs will not be too taxing and, if you did 8 of these in a workout at 30 seconds each, you'd only be running 4 minutes.

Now if you pick a tree or a walker or whatever, you don't really know if you are running for 15 or 20 or 30 seconds but that's ok. Try to make some of the runs a little longer than others and try to get that heart rate up.

Do I recommend these to all walkers?

Yep. As long as your doctor says it's ok. Where I run, there are 2 older folks who do this and they look great.

This is great for runners but even moreso for walkers as you get a little extra exercise benefit without too much stress on your body. Think about this.

You run for 15 - 30 seconds and you get your heart rate up. Then when you start walking again, your heart is beating faster for a period of time and yet you're walking at your normal pace. It will help you get fit quicker and you can get some of the benefits of running even if running is not your forte.

Brought to you by Bob Blickenderfer at TudeFitness.com. Visit this site for lots of exercise and fitness tips and enjoy some of the cartoon characters.

6. Nutrition: Are There Hormones in Your Whey? (by Will Brink)

One question that has popped up a few times in my email ‘in box’ relates to the issue of hormones in whey protein supplements. Are there hormones in your whey? It’s not a simple “yes” or “no” answer I am sorry to say, but the short answer is, people have nothing to fear.

Being an animal based product derived from milk, whey, like any animal based product, could potentially contain some naturally occurring hormone(s). The issue is, which hormone and in what amounts? Modern testing abilities being as sensitive as they are today, being able to search for things in parts per million (ppm), parts per billion (ppb) or even parts per trillion (ppt) in some cases, some hormone of some kind can be found in virtually anything we humans ingest, especially if it is derived from an animal source (though plants also often contain some naturally occurring hormones or hormone-like compounds).

So what’s the scoop on whey? The major concern seems to revolve around:

• Steroid based sex hormones (e.g., testosterone, etc.)
• Growth hormones and or growth factors (e.g., IGF-1, bovine growth hormone or bovine somatotropin, etc)
• Non-hormonal compounds such as anti biotic contamination.

I will attempt to address those in particular to clear up any fears or confusion over the matter.

Are there any steroids in your whey?

Steroid hormones being highly lipophilic (soluble in fat) will be found in the lipid (fat) portion of whey, or any milk based product for that matter. Any high grade whey isolate (WPI) is essentially fat free (read my article “The Whey it is” to understand the differences in the types and quality of whey proteins in back issues of Muscular Development or at my web site at: The Whey It Is).

For example, CFM? isolate contains less than one tenth of one gram of actual dairy fat per 20 gram (20,000 milligrams) serving, which is approximately one standard scoop found in most products. The additional fat listed on the can of most whey isolate products generally comes from the addition of small amounts of lecithin, which is not an animal based lipid, and or the flavoring system being employed. An ion exchange whey - though not an optimal whey protein in my opinion as explained in “The Whey it is - will contain even less fat.

So, the reality is sex hormone levels in the lipid portion of milk fat and or fat in whey is so low as to be either non -testable or virtually non testable. Add to that fact that whey isolates are virtually fat free, and it’s easy to see this is a non-issue.

Are there any growth hormones in your whey?

As for growth hormone(s) such as bovine somatotropin (BST) and IGF-1, etc., that’s a bit more complicated. Growth factor hormones (e.g., BST, IGF-1, etc.) are protein based hormones (versus steroid based hormones discussed in the previous section) and thus, can be found in the protein fraction of animal based products, such as muscle, milk, etc. However, we will keep the discussion of these hormones specific to whey as that’s what this article is about right? Milk, and thus whey protein, does contain minute amount of BST.

BST is simply the bovine (cow) form of growth hormone cows produce naturally. In humans, it’s called Human Growth Hormone (HGH), which is produced in the pituitary gland and is also a popular anti aging drug many people are using to fight the effects of aging.

However, and this is the essential point, BST is not found in higher levels then would be found if the animals were not treated with BST. That is, whether they treat the animals with BST or not, they find the BST levels in milk to be found in minute amounts and in the normal “background” levels. What are the levels of BST found in milk? It ranges from approximately zero – ten parts per billion (PPB) and typical level found in milk is 3ppb. That translates into approximately 1 mcg (one millionth of a gram) per liter. That ladies and gents is what we call a truly miniscule amount.

To add to the above, protein based hormones such as BST-naturally occurring or otherwise - are quite delicate and digestion of these proteins means they are destroyed when ingested. To sum up, I consider the risk from BST to be again, a non-issue. Don’t forget, the issue has been looked at extensively by the scientific community.

For example:

The National Institutes of Health (NIH) looking at this issue stated "The composition and nutritional values of milk from bST-supplemented cows is essentially the same as milk from untreated cows... (M)eat and milk from rbST-treated cows are as safe as that from untreated cows." (NIH Technology Assessment Conference Statement on Bovine somatotropin. JAMA. 1991:265:1423-1425).

• The Journal of the American Medical Association (JAMA) said on the issue "The FDA has answered all questions and concerns about the safety of milk from bST-supplemented cows..." (JAMA. 1990:264:1003-1005).
• The journal Science stated "The data evaluated by the FDA documented the safety of food products from animals treated with rbGH." (Bovine Growth Hormone: Human Food Safety Evaluation. Science. 1990:249:875-884.).

Yes folks, no matter what hysterical issues some people have tried to raise with BST, the data and the facts simply does not support the hysteria. It’s a non-issue to human health. However, and it should be noted, that may not be the case for the cows themselves, just as large amounts of HGH can be problematic for humans, and that issue is currently being evaluated.

They may stop giving cows BST due to the health issues it presents to cows, but not due to any health issues to humans. So read my lips here gang, it won’t matter if the milk is taken from “organic” non BST treated cows or not, the BST levels appear to remain the same and are (a) found in miniscule amounts and (b) in all probability are destroyed during digestion. Yes, there can differences in the amounts of some compounds (pesticide for example) between some organic foods (e.g., fruits and vegetables) and non-organic foods, but BST simply is not one of them.

As for Insulin-like growth factor one (IGF-1) that’s more interesting and relevant, though it still appears to be a non issue to human health. Different whey product will have varying levels of IGF-1 depending on many variables such as: whether it’s a concentrate (WPC) or an Isolate (WPI), how it’s produced, and even what time of the year the milk is taken from the cows, and so on. So, I can’t give the levels for every form and type of whey (see aforementioned article above “The Whey it is” to understand different types of whey).

As an example (cause I have the numbers handy on my desk and it’s the form of whey I personally use!), CFM? isolates have approximately 35 micrograms (mcg) of IGF per 100g of powder (recall standard scoop is 20g). Remember, we are not talking gram amounts here but micrograms, which is one millionth of a gram! 35 micrograms could not even be seen by the human eye. Could there be any negative physiological effects to consuming this amount of IGF-1?

Add to the reality how unstable and sensitive to digestion protein based hormones are, it’s highly unlikely. Being a well-known anabolic/anti catabolic hormone, I bet most bodybuilders wished the levels of IGF-1 in whey where much higher!

{Side note: there is a whey product known as Bioactive Whey Fraction (BAWF) protein that has bumped up levels of IGF-1 and other growth factors that should be on the market shortly. Read “The Whey it is” for more info on that if interested.}

Recall that IGF-1 was made a bit of a boogieman hormone when a link (correlation) was found between IGF-1 levels and prostate cancer. However, that association was not found in later studies and any cause and effect relationship between the two is fuzzy at best, and even contradictory according to some studies.

For example, some doctors find that PSA levels (used as a predictor of prostate cancer) often drops when giving older men growth hormone (which increase IGF-1 levels) which is not what one would expect to find if IGF-1 was a cause of prostate cancer nor is IGF-1 levels correlated to PSA levels.

Of course being a growth factor, able stimulate cell division and cell differentiation, it has been theorized that like other growth factors (e.g., GH, epidermal, transforming, platelet derived, fibroblast, nerve, and ciliary neurotrophic growth factors and others) IGF-1 could stimulate the growth of some cancers.

This is far from proven however and far far more complicated then it appears on the surface. For example, IGF-1 levels, as well as GH, are intimately connected the immune system, and have a wide range of essential effects on the body, such as keeping bodyfat levels low and muscle mass levels up, bone formation, and 1000 other effects. So, painting IGF-1 as a bad guy hormone is both unscientific and simply incorrect.

Would a person with a hormone dependent liver cancer want to inject (versus eat) large amounts of IGF-1 or GH? Probably not, but even that is unclear at this time. Let’s not forget the incidence of prostate cancer increases with age in men but blood levels of IGF-1 and GH decline significantly with age. The etiology of prostate cancer is a highly complex, and not fully understood interaction between diet, genetics, an inflammatory process, and hormones such as testosterone, DHT, estradiol, and other physiological variables and hormones both known and yet unknown.

The bottom line here is, microgram amounts of IGF-1 found in whey poses minimal (because no thing on earth we eat poses zero risk!) to a non-existent risk, and may even help us in some ways. For example, IGF-1 has been shown to improve some gastrointestinal diseases and pathology, reduces muscle loss during certain disease states and other beneficial effects.

It’s also essential to remember from the many articles that have been published on whey (written predominantly by yours truly) that whey has been studied extensively for it’s effects on cancer specifically, and across the board has been found to prevent various forms of cancer in animals (with human data strongly suggesting the same effects in people), improve immunity, and other positive effects, such as possibly improve performance and treat over training syndrome (OTS) in athletes.

Thus, it’s clear any increased risks from ingesting miniscule amounts of IGF-1 found in whey–if there are any at all–are offset by the many positive health effects of this well studied protein.

Are there any anti biotics in whey?

Finally, we can address the possibility of any contamination from the anti-biotics given to the cows that may find it’s way into the milk and then the whey. Several studies have found that in a small number of cases anti-biotic residues could be detected in commercial milk. This has caused some people to use organic non-treated milk. Having done extensive consulting work in the whey industry, I can tell you all major manufacturers of whey protein powders test constantly for anti biotic residues, as the milk industry in general does.

The major whey manufacturers I have worked with test every single batch of incoming milk for anti-biotic residues and reject any batch that finds any amount, no matter how small. Only milk that gets an ND (non detectable) stamp of approval after testing is used to produce the whey.

Thus, there are no anti biotic residues in your whey supplements. I can’t personally vouch for all whey manufacturers as I have not done consulting work for all whey manufacturers, but the handful I have worked with had an extreme level of quality control over the issue, and I have no reason to suspect other companies are not just as anal about it.

Conclusion

I hope the above clears up any fears or confusion regarding questions people may have had regarding whey. Considering how much research is out there on whey and its many positive effects on such a wide range of things, such as immunity, possibly preventing some cancers, improving performance, etc., I know whey will remain a staple part of my diet for many years to come. It’s off to blend up some whey for me!

About the Author - William D. Brink

Will Brink is a columnist, contributing consultant, and writer for various health/fitness, medical, and bodybuilding publications. His articles relating to nutrition, supplements, weight loss, exercise and medicine can be found in such publications as Lets Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For Doctors.

He is the author of Priming The Anabolic Environment and Weight Loss Nutrients Revealed. He is the Consulting Sports Nutrition Editor and a monthly columnist for Physical magazine and an Editor at Large for Power magazine. Will graduated from Harvard University with a concentration in the natural sciences, and is a consultant to major supplement, dairy, and pharmaceutical companies.

He has been co author of several studies relating to sports nutrition and health found in peer reviewed academic journals, as well as having commentary published in JAMA. He runs the highly popular web site BrinkZone.com which is strategically positioned to fulfill the needs and interests of people with diverse backgrounds and knowledge.

The BrinkZone site has a following with many sports nutrition enthusiasts, athletes, fitness professionals, scientists, medical doctors, nutritionists, and interested lay people. William has been invited to lecture on the benefits of weight training and nutrition at conventions and symposiums around the U.S. and Canada, and has appeared on numerous radio and television programs.

William has also worked with athletes ranging from professional bodybuilders, golfers, fitness contestants, to police and military personnel.

See Will's ebooks online here:

Muscle Building Nutrition
http://musclebuildingnutrition.com
A complete guide bodybuilding supplements and eating to gain lean muscle

Diet Supplements Revealed
http://aboutsupplements.com
A review of diet supplements and guide to eating for maximum fat loss

He can be contacted at: PO Box 812430
Wellesley MA. 02482.
BrinkZone.com
Email: will@brinkzone.com

7. Health News

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Apple skin chemical reduces colon cancer risk

Research presented at the annual Frontiers in Cancer Prevention Research conference in Seattle has shown that a chemical in apples prevents colon cancer in laboratory and animal studies. Francis Raul of the French National Institute for Health and Medical Research, and team, exposed cancer cells to various apple-based antioxidants known as polyphenols. The investigators found that procyanidins, a polyphenol found in apple skins, blocked cancer growth.

In an experiment with laboratory rats, the rats were exposed to colon cancer- causing substances and then fed a mixture of water and apple procyanidins. Rats getting "apple water" for six weeks had half the number of precancerous lesions in their colons compared with rats eating the regular diet.

Scientists speculate that the beneficial effect of procyanidins may be due to its antioxidant properties, which ordinarily protect apples from sunlight's harmful effects.

Procyanidins are also found in abundance in red wine, cocoa and cranberry juice.

Multivitamin Use Before Pregnancy Reduces Risk of Preterm Births

A study published in the November 2004 issue of the American Journal of Epidemiology found that the use of multivitamin supplements by women prior to becoming pregnant was associated with fewer preterm deliveries. Preterm birth is defined as birth at less than 37 weeks of gestation and is associated with a lower rate of infant survival during the first year of life.

Researchers utilized data from the Pregnancy, Infection and Nutrition Study which recruited 2,010 women during their 24th to 29th week of pregnancy. They compared the incidence of preterm delivery among women who took multivitamins prior to conception, before conception and during pregnancy, during pregnancy only, or not at all.

Women who took a multivitamin supplement before conception had half the risk of early and late preterm delivery than those who took no vitamins. Women used multivitamins during pregnancy only had approximately the same amount of preterm births than women who took none at all.

This study, as well as many previous studies, reinforces the concern that waiting until pregnancy is diagnosed may be too late for nutritional intervention to benefit many pregnancy outcomes.

Antioxidants block prostate cancer

According to a new study published in the August volume of Cancer Research, dietary antioxidants (vitamin E, selenium, and lycopene) inhibited prostate cancer development in a group of mice that naturally develop prostate cancer.

Treatment of animals with the antioxidants resulted in a 4-fold reduction in the incidence of prostate cancer compared with the untreated animals. Prostate cancer developed in 73.68% (14 of 19) and 100% (19 of 19) of the animals from the standard and high fat diet, respectively.

In contrast, tumors developed in only 10.53% (2 of 19) and 15.79% (3 of 19) of the animals in the standard and high fat diets supplemented with antioxidants.

The researchers concluded: "These observations provide support for the chemopreventive effect of these micronutrients and some clues as to their mechanism of action."

A Note on Pharmaceutical Grade Supplementation

It seems every day a news headline flashes by and demonstrates how powerful antioxidants are for general health. Unfortunately, most people are not well-educated regarding the benefits of multivitamins and therefore "settle" for far less than what their body deserves. Research is typically performed in a quality environment where the ingredients tested are high potency: when the research reports a specific amount, you can be certain that is well within the range of what was indicated. Are supplements that you take off a supermarket shelf subject to the same standard of quality? The answer is NO! The supplement industry is only loosely regulated, and many manufacturers choose to avoid quality control processes. Some use their own, proprietary techniques that are not verified by third parties. Often when they embrace what is known as Good Manufacturing Practices (GMP), they adhere to the "food" standard, which is far less demanding than the "pharmaceutical" standard. You can read more about these standards by visiting Current Good Manufacturing Practices and USP.org.

There is a great guide to multivitamins called the Comparative Guide to Nutritional Supplements by Lyle MacWilliams, B.Sc., M.Sc., FP. Lyle is a former Canadian Member of Parliament and Member of the Legislative Assembly for British Columbia. His book not only introduces the importance of antioxidants, but has several chapters explaining how they impact health. It covers the research behind vitamins and minerals. Most importantly, Lyle pulled together a panel of leading nutritionists (all doctors) to find the recommended levels for optimal health. This was called the "Blended Standard" and over 1000 multivitamins were compared against the standard. Only 500 made the cut, and of these, only 5 ranked in the 90th percentile or higher! Lyle published the scores for these top 500 in his book.

If your vitamin scored in the top 10%, that is fantastic! Congratulations for taking steps to protect your health - the monthly investment in a pharmaceutical-grade multivitamin is, in my opinion, a true health insurance policy. If your multivitamin is not superior quality, or if you are not currently taking a multivitamin, then I encourage you to read this to appreciate the value of the multivitamins that I sell (it took me four years to find a company with this level of quality and integrity), and then contact me or call toll-free 1-888-472-2829 to place your order and get started right away! Your health is precious, and I would not ask you to invest in something so important without offering the opportunity risk-free. Our products adhere to pharmaceutical-grade GMP, come with a potency guarantee that what is on the label is in the bottle, and are backed by a 100% 30-day money-back guarantee.

8. Motivation: How To Jump-start Your Emotional Health (by Patricia Wagner)

You've probably heard the expression: "It's not what you're eating. It's what's eating you!" This well-known saying reminds us that the thoughts we entertain can have an impact on our health.

Scientists have discovered that what you're thinking actually affects your physical health as well as your emotional well-being. Ulcers, indigestion, nervousness, high blood pressure and a wide variety of diseases can result from an injured immune system brought on by harmful thought patterns.

There are thoughts that heal and thoughts that hurt.

If you read this article through to the end, you will discover an effective tool to enhance your emotional and physical health.

Here are five keys to emotional well-being:

1. Emotions tag right along behind your thoughts, so guard your mind carefully.

Your emotions can't tell if what you're thinking about is really happening or if it's just an image in your head.

Prove this to yourself by thinking back to when you watched a terrifying scene on television on in a movie. Even though you knew what you were watching wasn't actually happening, you were still scared - weren't you?

Here's something to consider. About ten minutes after you start to dwell on something, corresponding emotions will follow.

We are what we eat - both physically and mentally. Pay close attention to what you're feeding your mind. The books, television, movies, newspapers and even the jokes we hear enter into our lives and become part of us.

So what's eating you? Examine what you're feeling and then ask yourself this question, "What have I been thinking about recently?"

If you have a garbage can for a head, life will look like garbage to you.

2. Learn to develop a cheerful attitude toward life.

Life can be painful, but it's possible to overcome.

Choose to behave in a cheerful way as much as possible even if you don't feel like it. You may be surprised at what happens. Cheerfulness is contagious.

A positive attitude toward life may help ward off sicknesses. Psychology Professor Sheldon Cohen (Carnegie Mellon University, Pittsburgh) found that relaxed, happy people are less prone to catch colds than unhappy, anxious people.

3. Deal with stress as an opportunity to grow.

Stress can be a killer.

People who go through stressful events seem to get sicker more often than those who have less problems confronting them. But some people thrive on stress. This tends to show that the problem is not stress, but how we deal with it.

When we experience times of anxiety and fear, our brains release hormones as part of the fight-flight syndrone to prepare us for dangerous situations. When the body receives too many of these "danger" messages from our brains, our disease-resistance systems are weakened.

Stressful situations seem to cause increased illnesses in those who consider themselves to be victims and who react with anxiety and frustration.

Others see stressful situations as opportunities to overcome. So why not choose this positive approach yourself?

4. Make the right friends.

Select people who are cheerful instead of depressed for the majority of your friends.

Emotions can be transferred almost by osmosis. Retired baseball Coach, John Scolinos (from California Polytechnic College, Pomona), used to tell his winning baseball players, "Show me who you're with and I'll tell you who you are."

We need a positive social life that includes friends, close family members, churches and members of organizations.

Those who have satisfying social lives enjoy improved resistance to illness.

5. Let wisdom from the world's greatest book be your guide.

"A cheerful heart is good medicine, but a crushed spirit dries up the bones" (Proverbs 17:22 NIV).

"All the days of the afflicted are bad, but a cheerful heart has a continual feast." (Proverbs 15:15 NASV).

Want to jump-start your emotional health? Stop letting what's eating you hurt you and begin to enjoy life in a brand new way.

Patricia Wagner offers informative tips on living a more energetic lifestyle at www.a-to-z-wellness.com. She is also an artist and you can view her paintings at www.artbywagner.com.

9. Business Development: Finding Your True Calling (by Brian Tracy)

In my courses on time management, I point out that the very worst use of time in life is to stay at a job for months and years for which you are completely unsuited. There are a great number of people who spend their whole lives doing something during the week so that they can somehow find something enjoyable to do on the weekends.

In every case, these are men and women with very little future before them. They look upon their jobs as a form of drudgery, a penance they have to pay in order to enjoy the rest of their lives. And because of this attitude, they will seldom advance or be promoted. They will stay pretty much at the level they are, moving from job to job, and always wondering why other people seem to be living the good life while they feel like they are living lives of quiet desperation.

People who are not successful and happy in their work are those who have not taken the time to sit down and deal honestly and openly with themselves. They have not looked deep within themselves to find the inner treasures of talent and ability that they have demonstrated throughout their lives. They are content to do work that other people design and to achieve goals that other people have set.

Over time, people who are not following their true callings begin to feel helpless. They feel that there is nothing they can do to change things. Their income only rises enough to meet their expenditures, and they worry about money all the time. The future looks to them to be very much the same as the past. But this is not for you. Your aim in life is to become everything you are capable of becoming, to enjoy full self- expression of your talents and abilities. Your job is to develop yourself to the point where every day is a source of joy and satisfaction, and you have so many interesting things to do that you do not have enough time to do them. Your job is to continually hold up a mirror to yourself and refuse to work at anything that is not an expression of everything that is good and capable within you.

Success comes from being excellent at what you do. The market only pays excellent rewards for excellent performance. It pays average rewards for average performance and below-average rewards and insecurity for below-average performance.

But excellence is a journey, not a destination. You never really get there. You can never relax. The market is always changing and what constitutes excellence today will be different tomorrow and very different next year and the year after.

All really successful and happy people know in their hearts that they are very good at what they do. If you are doing what you really love and enjoy, if you are following your true calling, you will know because of your attitude toward excellence.

When you have found your true calling, nothing but the best will do for you, and you will go any distance, pay any price, overcome any obstacle to develop yourself to the point where you are really good at your occupation.

When you find your true calling, you will have a continuous desire to learn more about it. People who are not driven to learn more about their fields are people who are in the wrong jobs. And if a person is in the wrong job and not constantly learning and growing in their field, their value and their employability is diminishing with each passing day.

When you find your true calling, you will be determined to join the top 10 percent of people in your field. You will be willing to pay any price that is necessary to rise to the top. You will be willing to start a little earlier, work a little harder, and stay a little later. You will take additional courses on the evenings and weekends.

You will see technology as an opportunity to do your job better. You will be interested in the various learning programs that you can install on your computer that can help you learn better and faster. You will be hungry for new knowledge in your quest to move upward in your chosen field.

A simple test as to whether or not you are in your true calling is this: If you are doing the job that is meant for you, that uses your unique talents and abilities, you will automatically admire those who are at the top of your field. You will look up to them and want to be like them. They will be your role models and you will pattern your work and activities after them. You will want to meet them, talk to them, read their books, and listen to their talks. The very best people in your chosen field will become the examples that give you guidance, both spoken and unspoken, on your upward journey.

Throughout the years, I have been continually asked by people what they can do to be more successful. In almost every case, they are working in jobs that they don’t like, for bosses they don’t particularly respect, producing or selling products or services to customers they don’t care about. And many of them think that if they just hang in there long enough, the clouds will part and everything will get better.

But the fact is that you are where you are and who you are because you have chosen to be there. Nobody can help you or change your situation for you. The economic goal of your company is to hire people at the very lowest cost so that they can serve customers at the very lowest cost in a competitive market. For this reason, no one has any obligation to pay you any more than you are getting. If possible, they would like to pay you less.

The one thing I tell people over and over again is that they must become very good at doing what they are doing if they want to move up. And if they don’t have the inner desire to be very good at their jobs, it means they are probably in the wrong jobs.

The great tragedy is the number of people who do their job in an average or mediocre fashion with the idea that, when the right job comes along, they will really put their heads down and do a good job. But for some reason, the right job never comes along. They are always passed over for promotion and advancement. They are always the last ones hired and the first ones laid off.

If you’re still not sure about your true calling, ask the people the closest to you. Ask them, “What do you think I would be the very best at doing with my life?” It is absolutely amazing how people around you, including your spouse, your best friends, and your parents can see clearly what you should be doing when often you cannot see it yourself.

Remember, you are put on this earth to do something wonderful with your life. You have within you talents and abilities so vast that you could never use them all if you lived to be a thousand. You have the natural skills and talents that can enable you to overcome any obstacle and achieve any goal you could ever set for yourself. There are no limits on what you can be, have, or do if you can find your true calling, and then throw your whole heart into doing what you are made to do in an excellent fashion.

Brian Tracy is a leading authority on personal and business success. As Chairman and CEO of Brian Tracy International, he is the best-selling author of 17 books and over 300 audio and video learning programs. Copyright © 2001 Brian Tracy International. All Rights Reserved. Webmasters: Add This Article To Your Site.

For more business development and motivation articles, visit MLM-Secret.com - the site dedicated to entrepeneurs!

10. Closing Thoughts

What an incredible year it has been! We are coming into the last few months - in fact, our next issue will be the last issue of the year. Many of you are going to "settle" for the holidays, and decide to create a set of New Year's Resolutions to begin 2005. You will start out with passion and excitement, but the unfortunate truth is that gyms across the country will be emptied out by the Spring. Why? Because it only takes an instant to change your mindset, so if you are committed to change, you'll do it now. Most of you are simply not ready - so you create excuses like "the holidays are coming, I'll do it later." There is a word for this - procrastination. I challenge you to not settle for being the "average" person, who is overweight or obese and will gain about ten pounds during the holidays. You can choose to be above average right now. Mail me your resolution to begin living healthy RIGHT NOW and I will check in with you from time to time through the end of this year to make sure you are on track. When you are ready to truly make a difference and have a coach by your side, choose your package and we'll get started right away. You can try our free assessment to start with. I look forward to helping you Become Your Best™!

Your partner in health,

Jeremy Likness
CEO, Natural Physiques
A Division of Golden Summit, Inc.
1-888-472-2829

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