Add Years to Your Life. Life to Your Years.

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jan16Make this your mantra and nothing can stop you from not just achieving your goals but sticking with them. You’ve learned what’s important to you regarding your health and fitness. You’ve discovered tools to keep your health finely tuned. You feel great and you want to stay that way. It’s going to take some work, but it doesn’t have to be hard.

WRITE YOUR RESOLUTIONS IN INK

Are you hoping to lose weight? Boost your energy? Manage a chronic condition? Keep yourself from developing serious health issues? Whatever your goal, put it on paper. Write it down. Don’t file it in your mind and then lose it. Don’t write it down to end up crumpled and ignored somewhere. Write it down and stare it in the face. Daily. “I want to keep my heart strong”. “I don’t want to fall.” “I want to control my diabetes.” It might even help to keep a diary. Track your progress and remind yourself that you are making progress. Small changes can add up over time to give you a big health boost.

FILL UP ON MOTIVATION DAILY

Motivation is everywhere. The Mayo Clinic has some simple tips to help you stick to your program and keep you on path.

Routine is the biggest killer of motivation.

Change it up to stay psyched about what you are doing.  If your regimen is stagnant, you’ll wither with it. And all that work you’ve been doing is out the door.

Keep your goals realistic and achievable

Start with 10 minutes a day if you have to. Park in the back part of the parking lot and walk to where you’re going. Cut out the nightly Ben and Jerry’s or M&M’s. It’s easy to get frustrated and give up if your goals are too ambitious.

Make it fun

If you don’t enjoy it, you’re not going to do it. For example, you might find the treadmill tedious and boring. You’re not alone there. So think about what you’ve probably never thought about. What would you like? A dancing class? Martial arts? Don’t laugh. Whatever it is, you should look forward to it, not dread it.

Make physical activity part of your daily routine

Brush your teeth, floss, move. Move more. Make it a habit. Sitting for long periods of time has negative effects on your health. Remember that. And keep moving. Do it throughout the day in small doses. Moderate or vigorous. Whatever you can do is better than nothing.

Don’t go it alone

You’re not the only one trying to achieve what you are. Seek out fitness partners even if it means finding someone to walk with. Develop a cheering section. Sometimes you need to hear your success out loud.

Reward yourself

Take a few minutes to pat yourself on the back about what you’re doing. Treat yourself to something other than food. Add some new workout tunes. Buy a new pair of workout shoes. Binge on good feelings.

Be flexible

It’s ok to take a day or two off if you feel you need a break. Don’t let guilt get you. Just get right back on track and feel good about yourself doing it. Vacation dropout? Forgive yourself. Don’t beat yourself up. You enjoyed it, now let it go.

JUST DON’T GIVE UP.

Make it all matter. Be realistic about what ‘s at stake here. The process doesn’t have to be painful. It’s about feeling better. Achieving your goals is something to celebrate. Look in the mirror and instead of cringing, see what success looks like. Discover the power of willpower over won’tpower.  No “poor me”. “No “I’m going to fail”.  No “I can’t do this”. No excuses.

PART OF “NO EXCUSES” IS TO MAKE AN APPOINTMENT TO SEE DR. STEPHEN A. GOLDSTEIN, M.D, F.A.C.S. AT DENVER HORMONE HEALTH. YOU MADE A PLAN THAT INCLUDED EATING LESS AND EXERCISING MORE. YOU’VE STUCK TO IT SO FAR. BUT ARE YOU DOING EVERYTHING YOU CAN TO AVOID SABOTAGING YOURSELF? THERE’S A LOT AT STAKE HERE. STICKING TO YOUR PROGRAM ENTAILS SEEING AND FEELING ONGOING RESULTS. IF YOUR HORMONES ARE IMBALANCED, WITH TIME IT CAN BECOME MORE DIFFICULT TO BENEFIT FROM NUTRITION AND FITNESS. YOU’RE NOT GOING TO GET THE FULL REWARD OF YOUR EFFORTS. AND THAT’S KEY TO REMAINING MOTIVATED. THAT’S WHERE DR. GOLDSTEIN CAN HELP. ONCE HE TESTS YOU TO DETERMINE YOUR PERSONAL HORMONE LEVELS, HE CAN CREATE AN INDIVIDUALIZED TREATMENT PLAN FOR YOUR UNIQUE HORMONE NEEDS. WANT TO KEEP FOLLOWING YOUR PLAN? PLAN ON KEEPING DR. GOLDSTIEN IN THE PICTURE. GOING TO HIM ON A REGULAR BASIS, IS A SURE WAY TO KEEP YOU GOING.

Body of Evidence

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jan16Everyone knows “exercise is good for you”. Pretty bland assessment. Authorities around the world have researched the topic in depth. The benefits of regular exercise for people of all ages have been well established. Nevertheless, inactivity continues to be a major public health concern, with many people failing to exercise as recommended.

Approximately, only 22 percent of the U.S. adult population meets the minimum requirement of physical activity —150 minutes of exercise per week — according to the New York State Department of Health. One study showed that adults who watch more than 4 hours of television a day had a 46% increased risk of death from any cause and an 80% increased risk of death from cardiovascular disease. According to a CBS news study, it linked physical inactivity to more than 5 million deaths worldwide per year, more than those caused by smoking.

WHAT’S WHAT

There are two terms floating around out there that could be a little confusing to would-be exercisers. So let’s clarify. Although used interchangeably, there is a difference between physical activity and exercise. Physical activity is defined as any bodily movement produced by the skeletal muscles resulting in energy expenditure that exceeds resting energy expenditure. Exercise is considered a subcategory of physical activity and is defined as planned, structured, and repetitive body movements that are performed to improve or maintain one or more components of physical activity. In other words, physical activity is activity that gets a person moving, such as walking to the mailbox, taking the stairs instead of the elevator, or even gardening, whereas exercise includes activities such as weight training, tai chi, and aerobics classes. Physical activity and exercise are both important for health and fitness. While the American Heart Association (AHA), the National Institute on Aging (NIA), The American College of Sports Medicine (ACSM) use physical activity in the titles of their recommendations, by definition they are referring to exercise.

TURN BACK THE CLOCK

Rule number one, and the only rule when it comes to exercise:

IT’S NEVER TOO LATE.

Many people assume that they’re too out-of-shape, or sick, or tired, or just plain too old to exercise. Regular exercise is the only well-established fountain of youth,” writes New York Times personal health reporter Jane Brody. The American Council on Exercise reports that people over 50 can slow or even turn back the clock. Even people in their nineties living in nursing homes can start a routine that can boost muscle strength. No one, not even the disabled can come up with a good excuse not to exercise. As they say, age is just a number.

LIFE CHANGER, LIFE EXTENDER

Exercise has life giving and life enhancing power. Without question, it is one of the most important things you can do for your health increasing your chances of living long and better. Consider just some of its benefits…According to experts such as John Hopkins Hospital, exercise can

  • Control your weight
  • Reduce your risk of cardiovascular disease
  • Lower risk of colon, breast, endometrial and lung cancer
  • Reduce your risk for type 2 diabetes and metabolic syndrome
  • Strengthen your bones and muscles
  • Lower risk for, strokes, type 2 diabetes and depression, improving your mental health and mood
  • Boost your memory
  • Improve your ability to do daily activities and prevent falls if you’re an older person
  • Improve blood circulation
  • Prevent and manage high blood pressure
  • Prevent bone loss
  • Prevent muscle atrophy
  • Ease back pain
  • Reduce arthritis pain and joint stiffness
  • Help you sleep better
  • Boost energy level
  • Help delay or prevent chronic disease and illness associated with aging
  • Beginning to get the point?

MAKE THE MOVE

The World Health Organization recommends 150 minutes of exercise every week. That might sound like a lot. Actually, it’s only a little over 20 minutes a day. What’s more, you don’t have to do it all in one chunk. You can split it up. For instance, take a 10-minute walk in the morning and pedal on a stationary bike for 15 minutes in the evening — you’re done.

If you ask, “What should I be doing? there’s no questioning here. There are established building blocks of a well-rounded program.

Aerobic (endurance) exercises

Regular aerobic exercise provides the following benefits:

  • Protection from heart attack, stroke, diabetes, dementia, depression, colon and breast cancers, and early death
  • Builds endurance
  • Keeps the heart pumping at a steady and high rate for a long time
  • Boosts HDL (“good”) cholesterol levels
  • Helps control blood pressure
  • Strengthens the bones in the spine
  • Helps maintain normal weight
  • Improves one’s sense of well-being

Aerobic exercise is usually categorized as high or low intensity. You need to sweat, but you don’t have to sweat it. Brisk walking burns as many calories as jogging for the same distance and poses less risk for injury to muscle and bone.

Strength or resistance exercises

While aerobic exercise increases endurance and helps the heart, it does not build upper body strength or tone muscles. Strength-training exercises build muscle strength. These exercises help maintain bone density and lower risk for heart disease, possibly because it lowers LDL (the so-called “bad” cholesterol) levels.

Balance exercises

Each year, millions of older people—those 65 and older—fall. In fact, one out of three older people falls each year. Falling once doubles your chances of falling again. That’s why these often forgotten exercises are so crucial. They benefit your neuromuscular coordination, improving the communication between your brain and muscles. They help with muscle isolation forcing you to maintain stabilization, training the muscles in your pelvis, lower back, hips and abdomen to work in harmony.

Flexibility or stretching exercises

Many stretching exercises are particularly beneficial for the back. In general, flexibility exercises help prevent cramps, stiffness and injuries and improve joint and muscle movement (improved range of motion.) Certain flexibility practices, such as yoga and tai chi, also involve meditation and breathing techniques that reduce stress. Such practices appear to have many health and mental benefits. They may be very suitable and highly beneficial for older people, and for patients with certain chronic diseases.

NOT JUST MUSCLE POWER, BRAIN POWER

BAs reported in the Harvard Medical School Harvard Health Publications, researchers say one new case of dementia is detected every four seconds globally. They estimate that by the year 2050, more than 115 million people will have dementia worldwide. In a study done at the University of British Columbia, researchers found that regular aerobic exercise, the kind that gets your heart and your sweat glands pumping, appears to boost the size of the hippocampus, the brain area involved in verbal memory and learning. Resistance training, balance and muscle toning exercises did not have the same results. Brain scans of older adults who exercise have shown an increase in the thickness of the cortex, the outer layer of the brain that typically shrinks with Alzheimer’s disease. Many people think it is too late to intervene with exercise once a person shows symptoms of memory loss, but some data suggest that exercise may have a benefit in early stages of cognitive decline.

YOUR PERSONAL BEST

When it comes to exercise, your toughest opponent is you. The only thing you’re really competing for is your ongoing health and well-being. There’s a new definition of “personal best” that anyone can achieve. But you can’t achieve it if you don’t go for it. You don’t have to be an athlete. Although just as a bit of inspiration, The National Senior Games or “Senior Olympics” is a sports competition for seniors from the United States. It is a multi-sport event specifically devoted to adults aged 50+, with oldest competitors being over 100 years old. Competition categories include everything from horseshoes to badminton, bowling, cycling, table tennis, archery and swimming, to name a few.  Exercise shouldn’t be intimidating, but rather fun and rewarding.

AS WE AGE, OUR HORMONES BEGIN TO FADE PARTLY BECAUSE OF LEADING SEDENTARY LIVES AND EATING BADLY. HORMONE BALANCE AFFECTS OTHER EFFORTS TO IMPROVE YOUR HEALTH INCLUDING EXERCISE AND GOOD NUTRITION.  DR. STEPHEN A. GOLDSTEIN, M.D, F.A.C.S. AT DENVER HORMONE HEALTH IS AUTHORITY ON THIS. ONE MEETING WITH HIM AND YOU’LL UNDERSTAND ALL HE CAN DO TO MAKE ANY IMPROVEMENTS IN YOUR LIFESTYLE MEAN MORE. HE STARTS WITH SIMPLE TESTS TO DETERMINE YOUR HORMONE LEVELS FOR ANY EXCESSES OR DEFIENCIES THAT COULD BE NEGATIVELY AFFECTING YOUR HEALTH. AT THAT POINT HE CREATES A UNIQUE AND COMPREHENSIVE TREATMENT PROGRAM THAT WHEN COMBINED WITH EXERCISE AND NUTRITION MAKE YOU FEEL BETTER THAN YOU HAVE IN A LONG TIME. SO IF YOU’RE LOOKING TO PUMP UP YOUR PROGRAM,

GIVE US A CALL. EXERCISE ALL YOUR OPTIONS.

Weigh In With The Facts

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jan16Healthy eating is not about strict dietary limitations, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, improving your outlook, and stabilizing your mood. If you feel overwhelmed by all the conflicting nutrition and diet advice out there, you’re not alone. You hear all sorts of miracle plans, and people are anxious for the easy way out. Sorry. The truth is hard to digest.

According to a National Center of Health Statistics survey, about 65.2 percent of American adults are overweight or obese as a result of poor nutrition. And the number is growing.

Studies show nearly 2 out of 3 people who lose 5 percent of their total weight will gain it back, and the more weight you lose, the less your chances of keeping it off.

According to the National Institute of Health, about 8 percent of the American population has diabetes.

They also report that several types of cancer, including bladder, colon and breast cancers, may be partially caused by poor dietary habits.

As another part of their report, more than 500,000 people in the United States die each year due to heart disease, which can be caused by a high fat diet.

FOOD IN THE FAST LANE

Oh yum, we do love our fast food. The bigger, the better, the greasier the better. Fast food does have a growing reputation for being unhealthy, and in a world of triple bacon cheeseburgers, it’s easy to see why. According to a Gallup poll, eight in 10 Americans report eating at fast-food restaurants at least monthly, with almost half saying they eat fast food at least weekly. Only 4% say they never eat at fast-food restaurants.

Then there’s the marketing miracle called “Super sizing” which actually means super sizing your health and body problems. A large part of the public believes food served at fast-food restaurants is not good for them, and even about three-quarters of weekly fast-food consumers believe this. Nonetheless, a huge share of Americans continue to visit fast-food drive-throughs or dining rooms, suggesting that the appeal of the product — be it the relatively low cost, the taste, or the convenience — outweighs the health concerns. America is in the throes of a health food revolution if articles on kale and quinoa are any indication, but that doesn’t mean fast food has loosened its grip on the American appetite. We just have to look at the statistics of the risks of eating this way. Among them, obesity, diabetes, stroke, coronary artery disease, unhealthy levels of sodium that cause bloating and puffiness lack of healthy nutrients, shortness of breath, high cholesterol, insulin resistance…the list goes on.

DUMB, DUBIOUS AND DANGEROUS DIETS

For all the fast food we consume, we try to counter its effects in ways that could equally, if not worse, hurt us. Diet. The world that strikes horror in anyone contemplating dieting as a way out and a quick way to getting healthy. But boy, what you can find out there. Just a few include the raw food diet, alkaline diets, blood-type diets, the werewolf or lunar diet (couldn’t make this up), low fat cookie diets, the five-bite diet, the master cleanse/lemonade diet, the baby food diet, the cabbage soup diet, the grapefruit diet, the sleeping beauty diet (sedatives to stay asleep for days on end), The HCG diet (human chorionic gonadotropin, a hormone that is touted as powerful appetite suppressent), the tapeworm diet…there’s no end to the choices. And the promises they make! And how we buy into them! You’d be amazed at the crazy diets celebrities follow to keep their bodies red-carpet ready. (Google that one for a laugh.)

TIME TO FUEL UP

Poor nutrition affects everyone, no matter what the age. But in older adults, the repercussions can be especially serious. These include poor sleep, respiratory problems, depression, memory and learning problems, tooth decay, high blood pressure, high cholesterol, heart disease and stroke, osteoporosis and some cancers, Good nutrition keeps muscles, bones, organs, and other body parts strong for the long haul. Eating vitamin-rich food boosts immunity and fights illness-causing toxins. Also, eating sensibly means consuming fewer calories and more nutrient-dense foods, keeping weight in check. Key nutrients are essential for the brain to do its job. People who eat a selection of fruit, leafy veggies, and fish and nuts packed with omega-3 fatty acids can improve focus and decrease their risk of Alzheimer’s disease. Regular consumption of antioxidant-rich green tea may also enhance memory and mental alertness as you age. What you put in, dramatically helps you feel better both inside and out. You just have to commit to an open mind.

LIVE LONGER AND STRONGER

Several key nutrients in particular may be in short supply as you get older. Here are the top vitamins and nutrients to look out for — and how to get enough.

VITAMIN B12

B12 is important for creating red blood cells and DNA, and for maintaining healthy nerve function. Getting enough B12 is a challenge for older people because they can’t absorb it from food as well as younger people. The richest sources of foods include fish, meat, poultry, eggs, milk and milk products.

FOLATE/FOLIC ACID

You may have heard of folate. Too little of this essential B vitamin is known for contributing to anemia. Older people whose diets don’t include a balance of fruits and vegetable or fortified breakfast cereals may be falling short.

CALCIUM

Calcium is most important for building and maintaining strong bones. Unfortunately, surveys show that as we age, we consume less calcium in our diets. Calcium is so essential that if you don’t get enough, your body will leach it out of your bones. Coming up short on calcium has been shown to increase the risk of brittle bones and fractures. You need to help yourself to three servings a day of low-fat milk and other dairy products. Other good dietary sources of calcium include kale and broccoli, as well as juices fortified with calcium.

VITAMIN D

Vitamin D helps the body absorb calcium, maintain bone density, and prevent osteoporosis. Recent findings suggest that D may also protect against some chronic diseases, including cancer, type 1 diabetes, rheumatoid arthritis, multiple sclerosis and autoimmune diseases.

In older people, vitamin D deficiency has also been linked to increased risk of falling. Many foods are fortified with vitamin D, including cereals, milk, some yogurts, and juices. Few foods naturally contain vitamin D. However, vitamin D is found in salmon, tuna, and eggs.

POTASSIUM

Getting enough potassium in your diet may also help keep bones strong. This essential mineral is vital for cell function and has also been shown to help reduce high blood pressure and the risk of kidney stones.

Fruits and vegetables are by far the richest dietary sources of potassium. Banana, prunes, plums, and potatoes with their skin are particularly rich in potassium.

MAGNESIUM

Magnesium plays a crucial role in some 300 different physiological processes. Getting enough can help keep your immune system in top shape, your heart healthy, and your bones strong. Many whole foods, including vegetables, contain magnesium. Absorption of magnesium decreases with age. Some medications older people take, including diuretics, may also reduce magnesium absorption.

Fill your plate with as many unprocessed foods as possible, including fresh fruits, vegetables, nuts, whole grains, beans and seeds, all of which are great sources of magnesium.

FIBER

Fiber helps promote healthy digestion by moving foods through the digestive tract. Foods rich in fiber, including whole grains, beans, fruits, and vegetables, have many other health benefits, including protecting against heart disease.

OMEGA-3 FATS

These unsaturated fats, found primarily in fish, have a wide range of benefits, including possibly reducing symptoms in rheumatoid arthritis and slowing the progression of age-related macular degeneration (AMD), a disease of reduced vision in the elderly. “New evidence suggests that omega-3s may also reduce the risk of Alzheimer’s disease and perhaps even keep the brain sharper as we age,” Nutrition experts recommend helping yourself to at least two servings of fish a week. Salmon, tuna, sardines, and mackerel are especially high in omega-3 fats.

WATER

Water might not seem like an essential vitamin or mineral, but it is crucial for good health. With age, sense of thirst may decline. Certain medicines increase the risk for becoming dehydrated. Water is especially important if you are increasing the fiber in your diet, since it absorbs water. In the Modified MyPyramid for Older Adults, created by Tufts University researchers, 8 glasses of fluids a day are next to physical activity in importance for health.

FOOD, GLORIOUS FOOD

Mention “healthy food” and many people’s noses go up. But you’re in for a surprise. The American Heart Association, along with other authorities, has a list of goodies you can fill your cart up with that are both diverse and delicious. To name a few:  broccoli, asparagus, avocado, tomato, green beans, bell peppers, carrots, cauliflower, cucumber, kale, onions, artichokes, brussel sprouts, multi colored produce, cabbage, eggplant, leeks, dark leafy lettuce, mushrooms, squash, zucchini and sweet potatoes…

Then there are red grapes, blueberries, raspberries, strawberries blackberries, cherries, bananas, apples, oranges, grapefruit, kiwi, lemons, mango, melons peaches, pineapples, and plums as starters…

Eggs, lean beef, chicken breasts, lamb, salmon, sardines, clams, mollusks, oysters, shrimp, trout, tuna and more…

Garlic, olive oil, olives, coconut oil, whole grains, seeds, brown rice, oats, quinoa, lentils, kidney beans…the list goes on…

Cheese, yogurt (no sugar) whole milk (yes, according to the new 2015 dietary guidelines, whole is whole again). Lots of options here…

Spices…(there are million of them outside of salt) even coffee, dark chocolate and wine are good…

So no whining. Healthy eating isn’t about deprivation. Another Google goodie is to search for is healthy easy recipes (as few as 5 ingredients) that can turn these ingredients into can’t-wait-to-eat meals. The Internet is bloated with ideas.

NUTS FOR NUTS

This one may come as a big surprise to a lot of people. Nuts are fattening, right? Stay away from nuts, right?  Wrong. A handful of these provide a big helping of help.

WALNUTS: INFLAMMATION FIGHTERS

In addition to containing the most antioxidants of all nuts, which help protect your body from the cellular damage that contributes to heart disease, cancer, and premature aging, walnuts are also the richest in omega-3 fatty acids, which fight inflammation.

ALMONDS: GOOD FOR YOUR GUT

Almonds contain the most fiber — about three grams per ounce — compared to other nuts, and are richest in vitamin E, a powerful antioxidant. Almonds are especially healthy for people worried about their blood sugar. The nuts also raise levels of good bacteria that bolster the body’s immune system.

CASHEWS: BRAINPOWER BOOSTERS

Cashews are particularly rich in iron and zinc. Iron helps deliver oxygen to all of your cells, which can prevent anemia, and zinc is critical to immune health and healthy vision. Cashews are also a good source of magnesium: One ounce provides almost 25 percent of your daily need. Magnesium may help improve memory and protect against age-related memory loss.

PECANS: ARTERY DEFENDERS

Pecans are among the most antioxidant-rich nuts. They may help prevent plaque formation in your arteries. The vitamin E found in the nuts could delay progression of degenerative neurological diseases like amyotrophic lateral sclerosis (ALS), also known as Lou Gehrig’s disease.

BRAZIL NUTS: POTENT CANCER PROTECTOR

Just one Brazil nut packs more than 100 percent of the daily value for the mineral selenium, which may help prevent certain cancers, including bone, prostate, and breast cancer.

MACADAMIA NUTS: THE MOST MUF

Although ounce for ounce they’re one of the most calorie-dense nuts, macadamia nuts contain the greatest amount of heart-healthy monounsaturated fat (MUFA) per serving. “This ‘good fat’ lowers LDL ‘bad’ cholesterol levels and blood pressure. A Pennsylvania State University study found that people who added macadamia nuts to their diets reduced their triglyceride levels, total cholesterol, and LDL cholesterol by nearly 10 percent.

PISTACHIOS: THE SKINNIEST NUT

Pistachios are the most slimming nuts with less than four calories each. University of Texas M. D. Anderson Cancer Center researchers found that eating two ounces of pistachios daily might reduce lung cancer risk. Pistachios are rich in the antioxidant gamma-tocopherol, a form of cancer-fighting vitamin E. Pistachios are also packed with potassium, a mineral essential for a healthy nervous system and muscles, and are a good source of vitamin B6, which can lift your mood, fortify your immune system, and more.

HAZELNUTS: MORE THAN JUST COFFEE FLAVORING

An all-around healthy nut, hazelnuts are notable for their high levels of monounsaturated fats, which can improve cardiovascular health and help to manage type 2 diabetes. They’re also rich in the antioxidant vitamin E, which may prevent cataracts and macular degeneration, maintain healthy skin, and reduce risk of dementia.

STEPHEN A. GOLDSTEIN, M.D, F.A.C.S. AT DENVER HORMONE HEALTH BELIEVES IN AN INTEGRATED APPROACH TO OPTIMAL WELL BEING. HE BELIEVES THAT WITH A HEALTHY LIFESTYLE COMPRISED OF A WELL BALANCED DIET AND EXERCISE, HORMONE THERAPY CAN PLAY AN IMPORTANT ROLE AS PART OF A PREVENTATIVE HEALTH STRATEGY. ONE THAT CAN HAVE A POSITIVE IMPACT ON YOUR QUALITY OF LIFE AND RESISTANCE TO ILLNESS. WHEN YOU MAKE AN APPOINTMENT TO SEE HIM, HE’LL DISCUSS THIS WITH YOU IN DEPTH. THEN WITH SIMPLE TESTS, HE’’S DETERMINE YOUR INDIVIDUALIZED HORMONE LEVELS AND UNIQUE HORMONE NEEDS. WITHOUT QUESTION, THIS IS THE BEST RECIPE FOR OVERALL HEALTH YOU CAN FIND.