Magnesium Deficiency Anything that feels tight or crampy like headaches Constipation Anxiety Insomnia Irritability Sensitivity to loud noises Muscle cramps or twitching Palpitations The testing: Check red blood cell magnesium levels. Even this can be normal in the face of total body deficiency, so treatment with magnesium based on the symptoms is the first choice. The treatment: Magnesium glycinate, citrate, or aspartate in doses that relieve symptoms or until you get loose bowels. If you have kidney disease of any kind, do this only with a doctor's supervision. Mitochondrial Imbalances Fatigue Muscle aching Brain fog Although sometimes the only symptom can be migraines The testing: Checking urinary organic acids can be helpful to assess the function of the mitochondria and energy production. The treatment: Taking 400 mg of riboflavin (B2) twice a day and 100 to 400 mg a day of coenzyme Q10 can be helpful, as can as other treatments to support the mitochondria. Keep in mind that sometimes a combination of treatments is necessary. Other treatments can be helpful in selected cases, such as herbal therapies (like feverfew and butterbur), acupuncture, homeopathy, massage, and osteopathic treatment to fix structural problems.

Finding and Curing the Causes of Your Migraines Food Allergy/Bowel and Gut Imbalances Fatigue Brain fog Bloating Irritable bowel syndrome Joint or muscle pain Postnasal drip and sinus congestion and more The testing: Check an IgG food allergy panel and also check a celiac panel because wheat and gluten are among the biggest causes of headaches and migraines. Stool testing and urine testing for yeast or bacterial imbalances that come from the gut can also be helpful. The treatment: An elimination diet -- getting rid of gluten, dairy, eggs, and yeast -- is a good way to start. Corn can also be a common problem. Getting the gut healthy with enzymes, probiotics, and omega-3 fats is also important. Chemical Triggers The causes: A processed-food diet including aspartame, MSG (monosodium glutamate), nitrates (in deli meats), sulfites (found in wine, dried fruit, and food from salad bars) is to blame. Tyramine-containing foods like chocolate and cheese are also triggers. The treatment: Get rid of additives, sweeteners, sulfites, and processed food. Eat a diet rich in whole foods and phytonutrients. Hormonal Imbalances The causes: Premenstrual syndrome with bloating, fluid retention, cravings, irritability, breast tenderness, menstrual cramps; use of an oral contraceptive pill or hormone replacement therapy; or even just being pre-menopausal, which leads to too much estrogen and not enough progesterone because of changes in ovulation. The testing: Blood or saliva hormone testing looks for menopausal changes or too much estrogen. The treatment: Eat a whole-foods, low-glycemic-load, high-phytonutrient diet with cruciferous vegetables. Use herbs such as Vitex, along with magnesium and B6. Avoid alcohol, caffeine, sugar, and refined carbohydrates. Exercise and stress reduction also help.

MORE IMMEDIATE CURES SHOWER AND WASH HAIR EPSOM SALTS Soak your feet in warm water with Epsom Salts. Since migraines are triggered by a mineral deficiency, this may help. PEPPERMINT OIL Dilute a few drops of peppermint oil with olive oil and rub the mixture onto your temples. OR A mix of peppermint and lavender oil. 2-3 drops of each rubbed into the temples, back of the neck and on your feet feels wonderful and really helps. TYLENOL, ETC. 1 aspirin, 1 Tylenol and 1 ibuprofen taken with some caffeine will work on the majority of my migraines if they haven't progressed too far..... OR Excedrin Migraine OR Benadryl 0R 2 Excedrin Migraine and a hot bath in a dark bathroom. Then quiet sleep. TOPICAL CAPSAICIN CREAM 0.025% or 0.075% cream 1-4 times daily COLD COMPRESS on head, face, or throat will lessen the pain SLEEP - Get enough sleep. Your body needs a full night of quality sleep to fight pain. Sniffing lavender oil before sleep can help you. FINAL WORD OF CAUTION If you regularly suffer from migraine pain (especially if you develop auras), be careful of heart attack or stroke. If you have fewer than one migraine a month, you’re 50% more likely to have a heart attack than non-sufferers. If migraines strike at least weekly, you have 3 times the risk of stroke, compared with those who don’t. • Aim to keep your cardiovascular system as healthy as possible. Control high cholesterol and obesity, via diet and exercise • Quit smoking • Limit alcohol intake • Control blood pressure • Try to avoid oral contraceptives – which has been found to add to stroke risk for women with migraines

Eat cherries as often as possible. Consuming 20 a day (about 2000 mg of cherry fruit extract) has been proven to provide more pain relief than aspirin and other painkillers. REGULAR YOGA is a powerful headache cure. EXERCISE – Begin with a daily 10-minute walk, take up a gentle yoga class, or try the slow movement of Tai Chi. Water aerobics and swimming help also. Acupuncture helps with all sorts of pain. :thumbup: CHIROPRACTIC/MASSAGE – both help immensely with pain Be aware that you should wait for any inflammation to subside before starting either. BOOK What Your Doctor May Not Tell You About Migraines by Dr. Alexander Mauskop

Vitamin D3- 2000-5000 IU daily Calcium and Vitamin D – A calcium deficiency can exacerbate migraine symptoms. Women often suffer from migraines more often than men because women are more prone to calcium deficiencies. Most experience low calcium levels during the premenstrual or ovulatory phase of the menstrual cycle. Calcium carbonate is the worst absorbed form of calcium there is. More calcium is absorbed from 500 mg of calcium citrate (an acidic form) than from 2,000 mg of calcium carbonate. Calcium needs to be balanced with magnesium. Take twice as much magnesium as calcium. Butterbur – Butterbur root is one of the best herbs to prevent migraines. Take 150 mg two to three times per day. A good brand is Petadolex. Make sure the label specifies that pyrrolizidine alkaloids have been removed. Get ones with capsules free of Pas, compounds found in crude butterbur that are toxic to the liver. Xiao yao wan – Migraines are often due to liver qi stagnation – when the liver doesn’t properly clean toxins from the body. This is a blend of plant roots, rhizomes, and mushrooms, believed to help cleanse the liver. Chasteberry – Many women suffer from menstrual-induced migraines. If your progesterone level is too low in relation to estrogen, it can cause blood vessels in the brain to dilate, which is a known cause for migraines. Use the herb chasteberry as a tea or in concentrated herbal capsules to boost progesterone levels. This way you can try to affect hormone change without actually giving the hormone. Drink several cups of chasteberry tea per day and take 500 mg supplements every morning. Co-Q10 – Two-thirds of volunteers who consumed 200 mg daily cut their migraine attacks in half. B6 helps prevent migraines You don’t need to necessarily take B6 every single night. One way that I know if I have enough B6 or not – if I remember my dreams quite clearly, I don’t take B6 for the next few nights. If I don’t remember my dreams – I take B6. Some people may need up to 250 mg or even special "active" B6 (pyridoxyl-5-phosphate) to achieve the greatest effect. Doses higher than 500 mg may cause nerve injury and are not recommended. Possible symptoms of an oversupply of B6 are night restlessness, numb feet, and twitching. Vitamin B6 is called pyridoxine and it is metabolized through the liver. Pyridoxyl-5-phosphate, or P-5-P, is a co-enzyme form of B6. That is, it turns B6 in your body, and does so without going through your liver. So it’s easy to absorb and is well tolerated. Co-enzyme B vitamins are best absorbed. Look for Pyridoxyl-5-phosphate, or P-5-P on the label as an indicator of the form of the B vitamins it contains.

Melatonin Melatonin - taken at night helps some. Low melatonin in our bodies has been linked to migraines. Melatonin is a natural hormone that promotes sound sleep. It acts as an antioxidant. Early in life, the body produces an abundant supply, but as we age, production steadily declines. Melatonin is helpful for more difficult insomnia. It also acts as a powerful antioxidant; while it shuts the body down, it cleans the toxins and free radicals from cells. But we often do things that keep melatonin from being produced, and that can be deadly. When we stay up late at night or work night shifts, we keep our body from producing melatonin. This increases the risk of hypertension, heart disease, diabetes and cancer. Studies show women night-shift workers have a 500% higher risk of breast cancer and male night shift workers have a 50% increased risk of colorectal and bone cancer. While not realizing it, many people increase this risk with inconsistent sleep/wake schedules - late night studying or partying or shift work schedules. Melatonin, the antioxidant hormone that helps protect cells from DNA damage, is able to cross the blood-brain barrier, actually breaching the membrane designed to prevent toxins from entering your brain. Because it has been shown especially effective at preventing free radical damage to cell membranes (one of the prime targets of EMFs from cell phones etc.), I recommend taking 3 to 15 mg of melatonin (preferably in a time-release form) daily. If melatonin is taken in the evenings, tumor growth may be slowed. If you’re in the habit of having a late-night snack, a banana would be a good one as it can boost melatonin production. • Start with 1 mg just before bedtime. Take 2 hours or less before bedtime. If this is not effective, gradually increase dosage. Melatonin dosages vary from individual to individual ~ and most do not need the highest dose. Ease into melatonin in increments. • Use melatonin only occasionally. Do not take melatonin every single night • Do not take melatonin during the day. • When you awaken after melatonin-assisted sleep, you should feel refreshed – not tired or groggy. If you do experience grogginess, reduce the dosage. • Do not give to children.

Sorry that you're suffering from this. I have found that more than anything else magnesium helps me immensely. I can tell a huge difference when I forget to take magnesium as opposed to when I remember. Here's lots of info. Hope reading this doesn't exacerbate your pain. It is overwhelming and I apologize. If I was to do just one thing, I would take magnesium supplements. Magnesium A magnesium deficiency is implicated in an unusually high amount of health problems including migraines. A number of scientific studies found low levels of magnesium in people with migraines. Many women with monthly migraines have low blood levels of magnesium. There’s a strong correlation between migraines and hormonal fluctuations. Estrogen hormones (right before, during, or immediately after your period) can block the body’s absorption of magnesium, leading to low blood levels of this mineral. Since magnesium is a safe nutrient to take in large amounts, you may want to simply increase your magnesium intake. Take as much as you can without getting uncomfortably loose stools. Start by taking 400 mg twice a day. Take with meals to ensure optimal absorption. You can safely take up to 1200 mg a day. And remember that the more calcium you take, the more magnesium you need. Try cutting back on calcium while you increase your magnesium and see how this change affects your migraines. For most people on a healthy diet, 500 mg of each supplement should be enough. If you have symptoms of magnesium deficiency (and most of us do) – if you’re feeling edgy, 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 Some say to not take magnesium with calcium - I think that that is preferable. 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. People with kidney disease or severe heart disease should take magnesium only under a doctor's supervision. Feverfew – this herb treats migraine pain by interrupting its main cause: inflammatory reactions in your head that aggravate nerve endings and cause the blood vessels to expand. When taken daily, feverfew can prevent migraines as well as reduce their severity, duration, and frequency. Be patient. The results can take up to 6 weeks. If you stop taking it, your migraines might return. 500-600 mg of standardized feverfew daily – use a standardized extract or capsules with 0.2% parthenolide –some commercial products have been found to have little or no parthenolide Take 2 equal portions on an empty stomach in the morning and evening. Higher amounts – 1-2 grams – may be needed if you are having an attack Vitamin B2 (Riboflavin) – 400 mg daily may cut the frequency and duration of migraines. But you’ll need a Rx for that dosage. Riboflavin has been used to treat migraines for more than 50 years. The amount of riboflavin that’s needed to reduce headaches is much more than you’ll find in any multivitamin, and riboflavin doesn’t work overnight. Be sure you take enough of it and give it at least a 3-month trial. When it’s combined with magnesium and feverfew, it should work more quickly. Omega-3s During a migraine, the tissue surrounding the brain becomes inflamed. Omega-3s reduce inflammation. A good fish oil – such as Carlson’s - Take 4000-6000 mg of fish oil daily with meals for best absorption. After 8-12 weeks, if the migraines have stabilized, you can adjust the dose to 1000 mg per day. Walnuts Chia Seeds

I lived in NYC during my grad school years. Christmas time there is lovely. Agreeing with all the suggestions so far. I'm a bit out of touch with recent stuff, since I haven't lived there in years. Stacia, you will all have so much fun! :D I'm excited for you. I love the Met and all the other museums. You probably know that you don't have to pay full fee. The prices, as far as I recall, are suggested prices. You give what you can/want. When we were all students, we didn't pay full fee. Lots of fun. I remember going there. :D Thank you, thank you, thank you for reminding me of the name of this wonderful place. I used to go there, and then could never remember the name when we returned as tourists. Used to live very near here. :) Again, everything mentioned so far are what I would suggest also. Some others, but probably not as good as those already mentioned. Roosevelt Island Aerial Tram: 59th St. And 2nd Ave. You pay for the trip across with your Metrocard. It departs every 15 min. and goes over the East river. Amazing views. If you want to get off on the Roosevelt Island side for a bit, take the 25 cent little red bus. There are parks that are great for a picnic at the farthest north stop. Kids also love the little lighthouse there. I never did this. South Street Seaport: 19 Fulton St. There is a shopping center, maritime museum, and lots of restaurants. There is a Children’s Center with hands on exhibits related to water and sea-voyaging. The tall ships are wonderful and children love them. May-October there are lots of street performers that can keep you entertained for hours. Used to go here quite often. Don't know what it's like in winter. Books of Wonder: A truly AMAZING children’s bookstore. Visit http://www.booksofwonder.net 18 West 18th Street I love NYC street food - gyros, etc. :D For dessert, I always loved this place sooo much. Open till 1 AM or so. Yummy desserts. I think Spy Car and others suggested the following in previous threads. I think. I copied and pasted the following info for our next trip to NYC: Jackson Hole burgers had the best burger I've EVER had in my life. Carmine's Do you like Deli? If you have never been to a REAL New York Deli you might consider either the Carnegie of the Stage Deli. Both wonderful glimpses into New York's Yiddish past, and with Pastrami and Corned Beef sandwiches to die for. Just don't order the sandwiches on white bread with mayo and a glass of milk BTW the sandwiches at these two Delis are HUGE! You could split one and round out the meal with other dishes. IMO this meal not be missed. In Manhatten you'll find Katz's, Carnegie and Stage Delis. The famous 2nd Avenue Deli (once shuddered due to rent increases) has re-opened on 33rd St (but I've not yet been).

Thanks for recommending this. Looks good. Bookmarked it to look at later. :) Have the first one. Love it. Added the 2nd one to my wish list. :D I've heard really good things about this. I haven't yet joined and have been a bit reluctant to, since we don't live in the U.S. I might buy one season right before our next visit to the U.S. I love any help I can get when it comes to shopping. I have no problem shopping for clothes in the U.K. (which only happens every several years), but in the U.S. - I have a very hard time shopping. I get overwhelmed.

They do have good sales though. Lately however, I have found that Coldwater Creek (for the most part) doesn't fit very well. Someone mentioned Charla Krupp's book. I really love her other book also - How to Never Look Fat Again. Fabulous and very specific tips. I've heard so many great things about this book. Watching shows like Tim Gunn's Guide to Style and What Not to Wear are very helpful. Dd and I love to watch those together. I seldom buy skirts. I get frustrated with not being able to find matching tops. Shopping can be a real pain. :glare:

I'm obviously not CAMom ;). Just wanted to mention that I'm looking forward to reading some Sarah Addison Allens soon. I love Fannie Flagg. My all-time favorite of hers is Can't Wait to Get to Heaven. Since I haven't read Sarah Addison Allen, I can't compare Flagg to her. Her books are just great. I've read them all.

I love pinterest far, far more than FB. :)

So sorry that you're still in pain. Do please keep us updated after your doctor appointment. Thinking of you. :grouphug:

I haven't yet had time to fully read your link or this one. Just glanced at both. I plan to read both later.

I haven't yet tried them. I hope to buy some next time we travel or someone else is visiting. I've heard nothing but great things about them. Glad you found what you were looking for. :)

Thanks for this. I hope we get to see it somehow. Will keep my eyes open for it.

Thank you. :) I keep trying to remind myself to tag after some of my posts.

L-TRYPTOPHAN may help mitigate insomnia and depression by boosting serotonin and melatonin levels in the brain May help cure night-time waking 500-1000 mg before bed Vitamin B12 converts amino acids to those all-important brain transmitters, serotonin and norephinephrine. Vitamin B12 helps the body make SAM-e as well, a compound that’s involved in optimal neurotransmitter production and function. Low levels of SAM-e can lead to depression. The sublingual or time-release form is the best absorbed Doses of 500-1000 mcg are the usual recommendation Oral vitamin B12 isn't well absorbed; you may need up to 1 or 2 mg daily. Ask your doctor about B12 shots or doses you can take under the tongue. Zinc is required by the brain in order to produce GABA, a compound that eases anxiety and irritability. 25-50 mg per day DO NOT TAKE MORE THAN 100 mg Use zinc gluconate lozenges or OptiZinc for best absorption According to a study, women who took a daily zinc supplement in addition to a multivitamin for 10 weeks experienced significantly less anger and depression than those who took only a multivitamin. Valerian is used in Chinese medicine for insomnia. This herb promotes relaxation and curbs anxiety. Take 400 to 800 mg in divided doses throughout the day. The Bach Flower Remedies represent a form of psychotherapy in a bottle, a noninvasive modality to address negative emotional states like: • Anxiety • Depression • Impatience A Welsh homeopath, Dr. Edward Bach recognized in the 1920s that, if herbs have healing powers, so must flowers. Over many years, he experimented with numerous flowers and trees to create a total of 38 plant-based Bach Flower Remedies. Bach Rescue Remedy is used in many emergency rooms to help alleviate trauma. Centuary is useful for boundary issues, especially for people who give too much of themselves Impatiens is good for irritability and short tempers. Oak is for those determined types who struggle on (despite setbacks) through adversity or illness. Rock water can ease tension for those who tend to be hard on themselves. Rhodiola rosea is an excellent addition to any stress-reduction program – along with exercise, daily meditation, prayer, more rest, a healthy diet, and specific supplements • Increases energy • Alleviates depression • Helps with weight loss • Relieves mental and physical fatigue • Stimulates brain chemical production – norepinephrine, dopamine, and serotonin – which all help you think and feel better • Improves sleep • Improves mental alertness • Improves short-term memory • Enhances weight loss The amount of Rhodiola you need to take is not critical. High or low amounts of this her both work. Not all Rhodiola supplements are equally effective. Any Rhodiola you buy should be standardized extract and say Rhodiola roesa on the label. Nature’s Way Planetary Formulas HerbPharm

Agreeing with all the suggestions so far. I always believe in a healthy diet first and foremost. Supplements come after. I've tried and taken most of these. Not all. I don't take supplements every single day. I usually like to give myself a break 1-2 days a week. I also take a break from certain supplements for a month or so at a time. The body, otherwise, becomes overly efficient and the supplement, I find, is not as effective, as when I take a break from it. Vitamin D3 – Mood swings, depression, and bipolar disorders are all linked to a Vitamin D deficiency. Vitamin D helps normalize brain function. Take 2000-5000 IU daily. 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 St. John’s Wort – 300-1000 mg To raise serotonin levels Help relieve chronic insomnia Help relieve mild depression – especially if you’re healthy and not taking other medications. Because this herb can sensitize the skin to sunlight, take it in the evening after the sun has set. Magnesium – depression and anxiety are symptoms of a magnesium deficiency Magnesium is crucial for the synthesis of serotonin and other neurotransmitters. Magnesium is usually lacking in those with depression. In fact, one study reported “rapid recovery from major depression†after treatment with magnesium, and found that magnesium helped relieve the anxiety and insomnia often associated with depression. Many women have an undiagnosed magnesium deficiency ,which can contribute to anxiety. Some say to take equal amounts of calcium and magnesium. For most people on a healthy diet, 500 mg of each supplement should be enough. If you have symptoms of magnesium deficiency (and most of us do!) – if you’re feeling edgy, 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 Some say to not take magnesium with calcium - I think that that is preferable. 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. People with kidney disease or severe heart disease should take magnesium only under a doctor's supervision. GABA CALM – take sublingually before bedtime or a few hours before sleeping 100-500 mg daily Try to avoid eating or drinking anything for 20 minutes before and after taking this YOU LACK GABA IF YOU: • Frequently experience back pain or muscle tension • Worry excessively • Often feel nervous, jumpy, or anxious • Sleep problems • Stress-related physical symptoms: headaches, IBS, and muscle aches • Elevated cortisol levels which can lead to belly fat • Are an emotional eater GABA is the brain’s natural calming agent. • Helps de-stress • Relaxes muscles • Suppresses cravings and helps curb emotional eating. • Anti-depressant • Helpful for day-to-day anxiety 5-HTP Helps with: • Sleep problems – quality and duration • Emotional eating and evening cravings – helps suppress appetite • Anxiety and depression as it increases serotonin levels • Melatonin production • Serotonin production Best if taken sublingually - opening the capsule and pouring the contents on your tongue. Try to avoid eating or drinking anything for 20 minutes before and after taking it. No more than about 3 capsules a day – can safely take up to 400 mg per day – although most need less. Loses its efficacy if taken every single day – best if you take breaks – sometimes alternating days – and sometimes take a break for an entire month or so It may take 1-2 weeks to notice any effects and up to 6 weeks to notice the full benefits. Be cautious about taking this if you’re on anti-depressants

I love the fact that this allows for independent work. Thanks for sharing. :) These are our favorites. I wish that they had more in this series. WHAT WE’VE LIKED Logic Countdown; Logic Liftoff; Orbiting with Logic and pretty much all books by Bonnie Risby Logic Safari Critical Thinking Activities by Dale Seymour WHAT WE HAVEN’T LIKED MUCH Mind Benders – They’re good but they only teach a single, limited type of logic and develop only a single type of puzzle-solving skill. Here are some notes I've taken from what others have shared here, plus my own experiences. WHAT I’M LOOKING INTO Remedia Publications 205D Primary Thinking Skills- Using Logic & Reason Thinking Through Analogies by Bonnie L. Risby Logic on Meadow Brook Lane Analogies for the 21st Century by Bonnie L. Risby 10-Minute Critical-Thinking Activities for English – for grades 5 and up Word Winks; More Word Winks; MindWare Word Winks Plexers Adventures with Logic: Reproducible Activities for Grades 5-7 by Mark Schoenfield

Thank you all. :) Really appreciate your very helpful feedback. Copying and pasting all your great suggestions. Lynn, I miss running so much. You have a good plan. You're not running every day. Lots of variety. I also have some Jillian Michaels stuff, but she usually scares me :tongue_smilie:. I got a horrible ankle injury from one of her DVDs a few years ago. Took me a looong time to heal. I hear you. Hence why I can no longer run. Wow, sorry that even yoga hurts your knees. Someone here mentioned this DVD for knees. There's also this one. Melanie, I also love walking outdoors, but it's not very practical for me at this point in my life. I dislike walking in the dark. And during the day, it gets very, very hot here. If I don't workout early in the morning, and, I prefer uninterrupted time btw ;), it will likely not happen. I'll find a million excuses to not workout. :tongue_smilie: Dh and I do enjoy walking on the beach, but that's more of a rarity these days. We've been extremely busy. I hear you with regards to pizzas and cooking :tongue_smilie:. Not good at all. I love the elliptical. Forgot about that one. Just another one to add to my list. :D The elliptical is so kind to my knees. Thanks, Stacia. Need to go and look at this. Is it 18 minutes of exercise? I love that idea. :) Your plans are great. Very good mix.

:iagree: :iagree: :iagree: This is gold. Ladies, please don't be so hard on yourselves. :grouphug: :grouphug: :grouphug:

Daily - I don't do much. I barely wear any make up. I used to wear TONS. Now, at most, I wear tinted lip balm - Bath & Body Works. For skin care - when I'm good and have energy at night - I'll use Paula's Choice BHA Gels, etc. I try to exfoliate regularly. I use a moisturizer most mornings. Once a week - I use a mask. Once every 6 weeks or so - I have my brows waxed and get a facial. To me, brows, regular trims, and a good-fitting bra are essential. The rest is secondary. A healthy diet is key to the skin looking good. I'm working on a long word document of all the beauty tips I've compiled over the years. :) I used to be an esthetician. Earlier on, when I used to wear lots and lots of make up - much of it came from my family. Now, I think I look better without make up. I think ... ;) If I were to wear make up, I only like the natural look.

PROBIOTIC Any probiotic you take should contain at least 1-5 billion colony-forming units (CFUs). Good probiotics include: Dr. Ohhira’s Probiotics 12 PLUS is known to be the one of the strongest, most effective probiotics Udo's Choice Adult's Probiotic – 12-36 billion CFUs New Chapter Organics Probiotic All-Flora – 8 billion CFUs Jarrow Formulas Enhanced Probiotic System, Jarro-Dophilus EPS – 5-20 billion CFUs Puritan's Pride Probiotic Acidophilus – 3-9 billion CFUs Jarrow Formulas femdophilus – 5-10 billion CFUs Advocare Probiotic Restore – 2-4 Billion CFUs Kyo-Dophilus – 3 billion CFUs Nature’s Way Probifia Pearls Enzymatic Therapy Acidophilus Pearls ZINC L-OptiZinc is a patented form of bio-available zinc THE MOST IMPORTANT SUPPLEMENTS – in my personal order of preference – this may vary for each person, of course! – these are my top if $ is a concern Fish Oil Vitamin D3 Magnesium Probiotic Green Magma (or other high-quality green drink – if you don’t juice veggies regularly) and/or Capra Mineral Whey – these are important, very, very important to help balance our body’s pH – a healthy pH is essential for overall health. My husband refuses to touch the Mineral Whey. I love it, however. Since I juice veggies often, we don’t need Green Magma very much. On days that I have little time for juicing, we take the Green Magma. Mushroom Extract A good multivitamin/mineral formula Overall, most of us are far more deficient in minerals than we are in vitamins. When budget is a concern, as it for most of us, focus much more on minerals and a healthy diet, than lots and lots of vitamins. TIPS ON TAKING THEM My naturopath friends have always told me is that it's good to take 2 days off most or all of your supplements every week, preferably any two days that are back-to-back. So, if you need to take them on weekends. Fine. You could try skipping them on any other 2 days of the week. Another thing I do, based on what I have read and played around with - is take a break from some supplements for an entire month. Not all. Just some. They work so much better for me, when I get back on them - 5-HTP, Melatonin, even probiotics, whatever you want or think that your body could do well to take a break from in order to be more effective. The body sometimes becomes overly efficient and not challenged by supplements. That’s why taking a break and going back on them, in my opinion and experience, helps them to become much more effective.

IRON I prefer to avoid iron in supplements. I always take iron-free multis and try to get my iron from natural sources instead. If you want natural iron alternatives, there are some supplements. I can share info on that. Stored iron normally increases as we age, and accumulates in the body after menopause and may increase women’s risk for arthritis, cancer, heart disease, and stroke. Iron supplements may be used by tumors to promote their growth. Since it oxidizes, if you take too much supplemental iron, it can lead to cancer. If you have had cancer, or if there is a high incidence of cancer in your family, you may want to take a formula without added iron unless a blood test determines that you are iron-deficient, in which case, natural sources may be far superior. Iron supplements should also be avoided if you have arthritis. MAGNESIUM Magnesium is a key mineral that many are deficient in. Anything that is tight, irritable, crampy, and stiff -- whether it is a body part or an even a mood -- is a sign of magnesium deficiency. 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. 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). If I see these in a multi, I avoid it. Side effects from too much magnesium include diarrhea, which can be avoided if you switch to magnesium glycinate. People with kidney disease or severe heart disease should take magnesium only under a doctor's supervision. MUSHROOM EXTRACT Look for a formula that combines the immune-boosting and anticancer properties of reishi mushrooms, the blood-sugar balancing and cancer-fighting properties of the maitake mushrooms, and the cholesterol-lowering abilities of the shiitakes. Fungi Perfecti is very good, but expensive, however.