INCREASE ZINC TO INCREASE PROGESTERONE PRODUCTION and curb the copper from water pipes, tea, coffee, cocoa, chocolate, and soy. Excessive copper equates to estrogen dominance while low progesterone usually correlates with not enough zinc. Copper and zinc need to be in a ratio where zinc is 8 parts to copper's 1. Bring on those zinc supplements (Zinc Plus sold through Uni Key is said to be very good) as well as organic beef, eggs, and natural pumpkin seeds. VITAMIN D3 plays a key role in the synthesis and metabolism of estrogen and progesterone. If you're under 50, take at least 2,000 IU per day. If you're 50 or over, take at least 5,000 IU per day of vitamin D3. Always take your vitamin D with a fat-containing meal to ensure absorption. Your need for vitamin D3 is affected by age, skin color, and the severity of any deficiency MAGNESIUM helps the body break down excess estrogen and ease stress. Load up on almonds, spinach, black beans, and dark chocolate. If you have symptoms of magnesium deficiency (and most of us do) – if you’re feeling edgy, for example; have muscle cramps, suffer insomnia, crave chocolate, or notice increased urination, adjust your calcium-magnesium ratio, so that you’re taking at least as much magnesium or—ideally—twice as much magnesium as calcium. 400-1200 mg daily of Magnesium is helpful but use according to bowel tolerance. Your body knows how much magnesium you can tolerate from bowel tolerance – take as much magnesium as your bowels can tolerate If you can, add 100 mg of magnesium to your nutritional supplements, and increase it by 100 mg every few days until your stools are soft, but not uncomfortably loose. Take in divided doses and with meals to ensure optimal absorption – preferably more at night Calcium, magnesium, and many other minerals are best absorbed when they are bound to an acidic carrier such as citrate, aspartate, picolinate, or amino acid chelate. Minerals need an acidic base to break down and get used. The most absorbable forms are magnesium citrate, glycinate taurate, or aspartate, although magnesium bound to Kreb cycle chelates (malate, succinate, fumarate) are also good. Avoid magnesium carbonate, oxide, sulfate, and gluconate. They are poorly absorbed (and the cheapest and most common forms found in supplements). Side effects from too much magnesium include diarrhea, which can be avoided if you switch to magnesium glycinate. Most minerals are best taken as a team with other minerals in a multi-mineral formula. People with kidney disease or severe heart disease should take magnesium only under a doctor's supervision.

Christina, so sorry. This stinks. :grouphug: :confused: I can post some of my tips if you or anyone else here is interested. Maybe something can help. Just do what YOU can. Yes, progesterone cream is included in the notes below, but obviously not applicable in your situation. There are other things that may help. I wonder if you can use an all-natural organic progesterone cream, like I do - Emerita. It's very mild. Just wondering. HEALTHY EATING Limit spicy foods, especially in the evenings Limit refined sugars and processed foods in favor of whole grains Increase your intake of fresh fruits and veggies, as well as good-quality fasts (such as olive oils) Eat cold-water fish for fatty acids Limit alcohol and caffeine Crunch cruciferous veggies – broccoli, cabbage, cauliflower – they have compounds that help the liver flush out artificial estrogens that collect in the body from external sources like pesticides. Aim for 2 servings per day. Leafy greens (including arugula and other salad greens, collards, spinach, and Swiss chard) are high in calcium, magnesium, and vitamin K, so important to bone health, as well as the phytochemicals, lutein and zeaxanthin, that protect both cardiovascular and eye health. If you’re perimenopausal or menopausal, eating your greens—rich in folic acid—can even fight hot flashes and the blues. SUPPLEMENTS Look into a liver-cleansing supplement, such as milk thistle or dandelion tea, to help rid your liver of stress-causing toxins. Chaste Berry (Vitex) or Chaste Tree Berry • Does not contain any hormones, but rather, works on the hypothalamus and pituitary glands, stimulating balanced production of estrogen and progesterone – balances and promotes progesterone • Indicated for a number of menopausal and perimenopausal concerns - It is often used to treat excessive bleeding, fluid retention and breast tenderness. • May inhibit the secretion of prolactin , which stimulates the growth of mammary glands. Excess prolactin may be a risk factor for breast cancer. Chasteberry's influence on prolactin and two other female hormones, luteinizing hormone and follicle-stimulating hormone, may also help reduce the menopause-like symptoms of hormonal drugs like tamoxifen • Is a herb that is high in phytoestrogens. Phytoestrogens are forms of estrogen that are much weaker than the body’s estrogens, but that are capable of blocking the stronger, more damaging estrogens (they can fit into the same receptors in breast cells that estrogens can, thus preventing the estrogen’s ability to dock there). Phytoestrogens also expand the length of the menstrual cycle, possibly lowering the lifetime exposure to estrogen. • Chaste tree berry (vitex) may inhibit the growth of breast cancer cells. It's very gentle and somewhat slow to show its full effects, so give it a couple of months before deciding if it's helping. Normalizes hormone secretion and helps balance estrogen and progesterone 40 mg daily Pregnant and nursing women shouldn't use Chasteberry. There are few drug interactions, but dopamine receptor antagonists can diminish its effectiveness. Rashes are a rare side effect. Because Chasteberry has an effect upon progesterone synthesis, it may not be appropriate for women who have strongly progesterone receptor-positive breast cancer. Some swear by supplements containing Black Cohosh, Red Clover, Evening Primrose Oil, Licorice, etc. yet others suggest avoiding them since they may increase estrogen levels and will possibly raise the risk of breast cancer. The following are some of the herbs with estrogenic activities and should be avoided as much as possible, if that’s what you’re concerned about: • Anise • Hops • Fennel • Black Cohosh • Red Clover • Don Quai • Licorice • Ginseng • Royal Jelly • Peony • Nettle • Sage • Fenugreek • Evening Primrose Oil • Chamomile So, it’s a personal decision … personally, I would only use these as a last resort, when or if all else failed. Nonetheless, I’m going to list the benefits, etc. here … the decision is yours. Nothing has been found to be nearly as effective for menopause symptoms as Black Cohosh. Many Black Cohosh supplements are less potent than they appear. You need to get 540 mg daily. Studies have shown that in sufficient doses, this herb can help alleviate menopausal symptoms in as little as 4 weeks. Puritan’s Pride Black Cohosh 540 mg Black cohosh can reduce hot flashes by 85%. Black cohosh treats hot flashes, night sweats, headaches, vaginal dryness, and anxiety Not all of these supplements contain the estrogenic ingredients above. Read the labels and do your own research. Some may be perfectly fine. OVERALL RELIEF Daily Balance Harmony Enzymatic Therapy AM/PM Menopause Formula Gaia Herbs Phyto-Estrogen NOW Foods Menopause Support Solgar Herbal Female Complex VAGINAL DRYNESS Culturelle Probiotic New Chapter SC Omega 7 Home Health Vitamin E Oil STRESS AND ANXIETY Garden of Life Oceans 3 Healthy Hormones – also good for overall relief Source Naturals L-Theanine DEPRESSION Rainbow Light Complete Menopausal Support Barleans Omega Swirl Fish Oil Nordic Naturals Omega 3D HEAVY BLEEDING The goal is to reduce estrogen levels and increase progesterone levels. Essential fatty acids, beta-carotene, and lutein help promote healthy ovulation and progesterone production in the body. Bioflavonoids (buckwheat, citrus fruit peels and pulp) when combined with vitamin C, moderate estrogen levels and strengthen blood vessels to reduce heavy menstrual bleeding 1500-3000 mg bioflavonoids and 1000-3000 mg Vitamin C daily HERBS – These herbs, alone or in combination – can alleviate or at least mitigate – your menopausal challenges. WILD HOPS reduces hot flashes and night sweats, anxiety, and helps muscles relax. Wild hops can help you sleep 30-120 mg at bedtime Has to be dried to have any medicinal effect Often used in combination w/valerian and lemon balm. ASHWAGANDA. Called “mood food”, this herb calms nerves and lifts spirits SEA BUCKTHORN is also called Omega-7. It combats vaginal dryness and regenerates thinning mucus membranes GINKGO increases circulation and eases depression and brain fog LICORICE ROOT is mildly estrogenic, stimulates the adrenals, and may ease depression. Don’t use if you have high blood pressure. Black Licorice Tea has adrenal-rejuvenating properties – Traditional Medicinals Organic Licorice Root Tea – only have 2 well-brewed cups every other day since licorice can cause a fatigue-inducing potassium imbalance. After 6 weeks, take a 5-day break before repeating the regimen. 1-3 cycles of this helps most women. Do not consume if you’re pregnant or have high blood pressure. RASPBERRY LEAF eases cramping and tones the uterus MOTHERWORT is a lovely herb to calm anxiety. It also helps promote restful sleep. WILD YAM ROOT - Add ¼ cup wild yam root (purchase it cut and sifted) to one pint of cool water in a saucepan. Bring to a simmer, cover, and cook 15 minutes. Remove from heat and steep an additional 15 minutes. Strain, cool, and pour into an ice cube tray. Freeze. Then place one ice cube in a mug, pour a cup of boiling water over it, and drink the diluted mixture while it’s still warm. Take 1 cube 3 times a day as needed. Wild yam root, well known as a hormone regulator is most often used to treat symptoms of menopause. The root is nutritious and anti-inflammatory. Don’t use this remedy if you’re pregnant or taking birth control pills. SAFFRON promotes calmness and reduces irritability and hot flashes 1 pinch stirred into hot, cooked food daily HOT FLASHES According to Chinese medicine, hot flashes are the result of sluggish liver. During menopause, the liver has to go through significant adjustments due to hormonal changes. When the liver is sluggish, the "Chi" (energy flow) in the liver encounters too much resistance due to the adjustments and therefore produce "heat". If the liver is healthy, both the blood flow and "energy flow" are smooth and no "heat" will result. Spicy foods, especially ginger and cinnamon, are very "yang" foods. They congest the liver and produce "heat" that could aggravate hot flashes. Women who suffer from hot flashes may have to avoid these foods.

Don't want anyone to miss the possibility of a great deal. Here's a link to the sale thread.

Jenny, I LOVED The Help as well as many others suggested here. I also am not into chick-lit or romance/heavy romance. I used to love John Grisham's older stuff, but not his most recent stuff at all. Some of my favorite reads that others may or may not have mentioned: ABSOLUTE AND ALL-TIME FAVORITES The House of Spirits by Isabel Allende and anything else by her, but this is her best. I LOVE, LOVE, LOVE Allende :) OTHER BOOKS THAT I HAVE LOVED (not in any particular order) Can't Wait to Get to Heaven by Fannie Flagg and most of her books - very sweet and light - and quite funny The Secret Life of Bees Books by Maeve Binchy – light, fluffy, but also very accurate about human interactions and relationships The Poisonwood Bible – Barbara Kingsolver (but might be too heavy for you at the moment) OTHER BOOKS THAT I HAVE LIKED (not in any particular order) The Guernsey Literary and Potato Peel Pie Society The Ladies No. 1 Detective Agency

is having a great sale. This page might not be easy to read, but you can do a search for specific DVDs and see if they're on sale. I just got 3 that I'm excited about. Very good deals.

Yes, I'm noticing that I like similar stuff to you also. :D Quick Question: Is Tracey Anderson very tough, very cardio-ish? Is there a dread factor? ;) Yes, some Ellen Barretts are on my wish list. I just got one of her Crunch Pilates, but I haven't used it yet. I like the clips that I've seen of her. I always smile when Denise Austin says that. Also, when she says, "No more jiggly thighs", etc. She makes me giggle. :D :iagree: I LOVE Yin Yoga and used to take a weekly class. My favorite instructor left, but I do have an excellent Yin Yoga DVD and a few others on my wish list. Yin Yoga is almost like acupuncture, very therapeutic. Really, really good. Not really sure about flow, but yin yoga, in a nutshell, is basically holding each stretch for at least 3-5 minutes. Feels soooo good. This is my absolute favorite Yin Yoga DVD. I have both his DVDs. You get 3 separate almost 1-hour workouts on each DVD, so you do get your $$'s worth. He's a great instructor. My favorite. His DVDs were recommended to me by my former yoga instructor. Today, I did Bar Method: Accelerated Workout - really love this. Good reminder for me:

:D I love Denise Austin also, but was just trying to warn others, since most that I know get annoyed by her. I have lots of her stuff and she's also one of my favorites - makes me smile and laugh. You might like Tracey Mallett. :)

Agreeing with Lemon Pie and Susan - almost and pretty darn close. :)

Tracey Mallett: Booty Barre Beginners and Beyond - liked this one a lot, cheerful, bubbly personality if you're into that sort of thing, but not in an annoying Denise Austin-type way. Effective workout.

:iagree: Worked for me also and I look forward to starting my next round in a month or so. Few things that come to my mind: hcg if done correctly, is not a fad diet, but a lifestyle change. As someone else wrote: If the protocol is followed correctly, you are operating on approximately 3000 cals./day (2500 of your own fat calories are released + the 500 you're taking in). So you are not starving, you definitely learn about portion size because you are eating so little and you are eating ONLY whole and preferably organic foods. 100 grams of organic veggies/100 grams of organic lean protein/1 organic fruit, 2x day. Also, you eat no processed foods and cut out artificial sweeteners and crap. If done correctly, it does make one more conscious about everything that goes in the body. hcg is not designed to be a long-term diet. P2 is for 23 or preferably 46 days (although those on homeopathic can go for longer and often do) P3 is maintenance for 3 weeks. P4 should be life. I'm not saying this is the perfect diet for everyone. Everyone's body is different. Their goals and lifestyles are different. I might not like this diet five years from now. But for now, I love it and am incredibly grateful for it. I was very, very skeptical and doubtful about this diet when I first heard about it. I'm so glad that I read up on it and did my research. :)

Not true in my case. I lost about 30 pounds in just over a month and I felt great. :) Sing it sister. :D All I can say is, if it is a placebo effect, it is worth every cent to me because it works. I was not hungry, I had tons of energy, and if it was all in my head, well, I don't really care because it worked. This is not to say that there weren't days that were difficult, but I can say that overall it was the best thing I'd done for my body in a very looooong time. :)

:lol: :grouphug: :lol:

Different moves - weights, etc. and stretches

Julia, yes, I don't hear much about him either, but according to his site and wikipedia, he's still active. Luann, you haven't changed :). I used to love Grisham. His older books were great. His new ones are disappointing and not nearly as good. :iagree: I took some bits and pieces of her advice, but most of it is really not for me. I am not planning on wearing make up or dying my greys. I seldom wear heels. I also much prefer Paula. :D Charla's other book is really helpful however, I think.

Thank you all so much. :) Great to hear. I understand and can relate to the whole issues/life circumstances thing. Hopefully, you can soon start yoga again. I LOVE yoga and always have. Thank you for that. Looking at some DVDs to add my never-ending wish list. :D Wow, that's really interesting and definitely makes sense. Question: I'm concerned that swimming (which I absolutely love) might make me even broader in the upper body than I already am ... Yet swimming is said to be one of the absolute best workouts for back fat and muffin tops. What to do? What to do? Not swim at all? I don't like that option. Swim, but swim about once or twice a week? Someone suggested using a kickboard at times to not overdo the top half. Any thoughts on all this? Thank you again.

:smilielol5: :smilielol5: :smilielol5: Wish it were so easy. :D

For those who are interested, I'll share an update. :) I have some new DVDs which I absolutely love and I've been doing endless research on various sites. Physique 57 - not want I want. Too infomercial-ish. Not for me. Bar Method - I have a few of their DVDs now and everyone that I've tried has been great. Clear instruction, tough, effective. Makes my muscles work in ways that I didn't know were possible. :D Mary Helen Bowers - read some reviews on amazon and decided against it. Yes, she looks gorgeous, but unless it goes on sale super-cheap, I won't be getting these. Amazon doesn't even offer them at the moment. Kari Anderson - I have one, but haven't yet had time to try it out. Will keep you all updated if anyone's interested. Cathe Friedrich Turbo Barre - most complain that it's excessively long - 75 minutes or so. Some like it and some don't. Still thinking about this one. Lotte Berk - I got these cheap on amazon. They might seem a bit weird to some, but they're good and give excellent instruction, especially for newbies like me. These are the ones I have and like very much so far, pretty much in order of preference: Bar Method: Super Sculpting I Bar Method: Beginners Workout Lotte Berk Method: High Round Assets Bar Method: Designer Sculpting Lotte Berk: Hip Hugger Abs Bar Method: Fat Free Bar Method: Change Your Body

Heavy and rigorous exercise is discouraged during hcg. Yes, diet is changed. Weight loss is mostly about diet and intake anyway. Great job! :D I love hcg and am looking forward to starting my 2nd round next month. http://www.yourhcgdrops.com/ - this is where I got my drops from and I was happy with them. Much more expensive than many places, however. For this next round, I've ordered from: http://www.rebekahspureliving.com/Oral-HCG-Diet.html Many have said that this one works well. Make sure to do lots and lots of research and reading before starting hcg. Also, make sure to consider timing. I would not start hcg when undergoing big changes and stresses. This diet is very mental and you need to be in the right place if you KWIM.

:lol: :D :lol: :D

Stacia, thank you so much. Nice to know that I'm not the only anal-retentive one :D :lol:. Terri, for years, I keep adding this to my wish list and then taking it off. Not sure if I'll like it or not. :tongue_smilie:

Bar Method: Beginner's Workout - great workout - love ballet-based workouts so much. :D

:D Stacia, I love that list and of course the fact that she's on it. I still mourn the fact that he died way too young and didn't get to finish all 10 books that he'd planned. I miss Lisbeth ... I finished Someone Knows My Name and really liked it. Very similar to Roots, but of course Roots is in a whole 'nuther category. Roots is one of the best books I've ever read. Very hard to read, but amazing. Trivia that I thought interesting. The author's brother is . His songs are the type that give me goosebumps. :D Not sure what I'll be reading next. My reading is really slow these days. Since my goal is 26 books per year, I'm okay with that. ;)

I had missed you and am happy to see you back. :D :grouphug: :D

May need to look into the possibility of Leaky Gut – which is connected to arthritis Seemingly unrelated symptoms: Intestinal discomfort is often the first symptom – but it can include a myriad of complaints from • food and chemical sensitivities • autoimmune diseases • headaches • inflammation • joint pain • constipation alternating with diarrhea • gas • bloating • cramping Over time, leaky gut can lead to arthritis Normally, the lining of the intestines absorbs only well-digested nutrients. But if the intestinal lining becomes irritated, its tight junctions (that normally seal off the digestive tract from unwanted substances) loosen to allow undigested food, bacteria, and toxins to reach the bloodstream. The immune system sees these unwanted substances as foreign invaders and triggers antibodies to fight them. This, in turn, produces inflammation throughout the body—leading to those seemingly unrelated symptoms. Unfortunately, the causes of leaky gut are as numerous and varied as its symptoms: • Long-term use of drugs like antibiotics, harsh laxatives, and NSAIDs (aspirin, ibuprofen like Advil, and other non-steroidal anti-inflammatories) • Chemotherapy and radiation • Aging • Alcohol • Caffeine • dysbiosis (imbalance of good and bad bacteria in the GI tract) • food allergies (particularly gluten and lactose intolerance) • lack of fiber in the diet • parasites • yeast overgrowth It’s important to rule other serious problems like Crohn’s disease or colon cancer. But conventional medicine has been slow to recognize leaky gut even when its symptoms are all too real. Make meals a time to relax, chewing your food slowly and thoroughly. Damage to the mucosal lining of the gastrointestinal tract can result in acne, asthma, brain fog, celiac disease, chronic fatigue, eczema, intestinal infections, liver dysfunction, pancreatic insufficiency, and ulcerative colitis. It’s critical that you repair any damage to the mucosal lining of the GI tract. L-GLUTAMINE, N-ACETYL CYSTEINE, AND ZINC New research shows that the above 3 supplement help reduce inflammation and normalize leaky gut. L-glutamine is an amino acid that: • Prevents the villi (the tiny, fingerlike part of the small intestine that allows nutrients in) from becoming too porous, allowing substances normally too large to breach the intestinal wall to enter the bloodstream and causing allergic reactions and other problems – thereby helping to create a barrier against pathogens • Encourages the growth of probiotics (beneficial bacteria), which also defend the gut from unwanted invaders - glutamine supports the intestinal lining, so that it can allow nutrients in, while barring allergens, pathogens, and toxins • Reduces intestinal inflammation in those with ulcerative colitis and also increases good bacteria • Feeds immune cells that live in the intestinal tract, where 75% of your body’s immune system resides – making it especially important for anyone who’s on chemotherapy or radiation - when scientists in Poland treated malnourished patients with damaged intestinal tracts this versatile amino acid, many of the lymphocytes (important immune cells) revived, while patients’ absorption of nutrients improved The pure free-form crystalline L-glutamine powder is the easiest to assimilate. One level scoop or teaspoonful provides about 3 grams or 3000 mg of L-glutamine. Take one scoop or teaspoonful in 8 ounces of cold water at least 1-3 times per day. L-Glutamine is best taken before meals (at least 20 minutes) or between meals. Make sure it is mixed in cold or room temperature water. Heat as well as stomach acids can deactivate the healing activity of L-glutamine. Regular exercise – regular trampolining/rebounding helps clear your lymphatic system. Arthritis is one of the many symptoms of a congested lymphatic system. Things that help to clear up the lymphatic system: • Daily Rebounding • Deep Breathing • Daily Dry Body Brushing • Massage and/or Reflexology • Swinging – as in sitting on a swing Hot or ice cold compresses for 15 minutes. Topical capsaicin cream – 0.025% or 0.075% cream 1-4 times daily Tiger Balm, especially with plastic wrap Lidocaine patches are as effective as Rx pills. GOOD BOOK Pain Free in 6 Weeks by Sherry Rogers

WHAT TO DO Begin with a daily 10-minute walk, take up a gentle yoga class, or try the slow movement of Tai Chi. Doing Tai Chi twice a week reduces knee pain, as does strengthening your hips with conditioning exercises. Water aerobics, gentle yoga, and swimming help also. Try to swim as often as possible. Yoga helps immensely. Yoga takes the joints through a healthy range of motion and provides great relief for achy knees. 30 minutes of exercise a day can help maintain mobility, strengthen the muscles that support weak or damaged joints, and even help you shed those extra pounds. Most people with arthritis think that they can’t be physically active – that it will make things worse. Nothing could be further from the truth. No matter what type of arthritis you have, physical activity helps. But don’t overdo it. Anytime you begin a new exercise program, your muscles will feel sore, but sharp pain in the joints is a red flag. Do not push through that pain. ACUPUNCTURE helps greatly with all sorts of pain and is well worth looking into. CHIROPRACTIC/MASSAGE – both help immensely with pain Be aware that you should wait for any inflammation to subside before starting either. HYDROTHERAPY has been proven to help with arthritis. No medicine on the market can rival the physiological effects of water. Warm to hot water eases joint pain by reducing swelling and increasing blood flow to fight inflammation. LOSING WEIGHT is key – even 5 extra pounds of weight increases the load on your knees tenfold SLEEP - Get enough sleep. Your body needs a full night of quality sleep to fight pain. Sniffing lavender oil before sleep can help you. EPSOM SALTS BATH Taking a bath or a foot soak with Epsom salts is one of the best ways to increase the body’s absorption of magnesium. Epsom Salts are Magnesium Sulfate and are easily absorbed by the body. Take a hot bath with up to 2 cups of Epsom salts and 1 cup baking soda (optional) to help draw toxins out of the body. Try to do this once a week, but for no more than 20 minutes. A foot soak can also be very beneficial. You can also do an Epsom Salts Soak: • Epsom Salts Soak: Mix 2 cups Epsom salts in gallon of warm water. Wet a towel with the solution and hold it against the painful joints for 15 to 25 minutes. Then remove the towel and massage in castor oil. Epsom salts are so helpful in bringing relief to: • Arthritis pain, stiffness, soreness, and tightness of joints • Muscle aches, pains and tenderness • Pain from over exertion as a result of exercise • Insomnia and Sleep Problems • Stress Arnica – A topical arnica get or cream can soothe pain and restore joint function. Apply 3-4 times a day. Can also take pellets homeopathically at the same time. 3 pellets 3 times a day under tongue. Daily Meditation for at least 6 months