Did 2003 leave you feeling tired, unmotivated and worn out? The good news is that 2004 is finally here and you have the ability to make a permanent lifestyle change. New Year's resolutions come and go, but when you commit to take care of your body, mind and soul, the changes you make will be felt quickly and will last a lifetime. When you take care of your body from the inside with Naturopathic Medicine, the side effects include higher energy, better quality of sleep, weight loss, clarity of mind and much more.

The decision to quit smoking is simple. Many lifelong smokers want to quit. The real issue is implementing the plan. A brand new year is a great incentive to quit smoking, and you may have your personal reasons too. Naturopathic Medicine may be helpful to you at this time for medical support and to provide nutritional supplements, Chinese herbs and/or acupuncture to help to ease your mind and body through the transition to becoming a non-smoker.

8 hours= Time for oxygen levels in the blood to increase to normal

48 hours= The ability to smell and taste is enhanced

3 months= Lung function increases up to 30%

1 year = Excess risk of Coronary Heart Disease is half that of a smoker

5 years= Risk of cancer of the mouth, throat and esophagus is half that of a smoker's

10 years= Pre-cancerous cells are replaced

15 years= The risk of Coronary Heart Disease is that of a non smoker

The winter months are a time for warm, hearty meals. Quinoa is a wonderful new grain to add to your meals. Quinoa is a complete protein grain and is high in protein, iron and calcium. Quinoa cooks in 15 minutes.

Rinse quinoa in a fine sieve to remove the coating. Bring 2 cups of water to a boil, then add 1/4 teaspoon of salt and 1 cup of raw quinoa. Bring this mixture to a boil. Cover, reduce the heat to a low simmer, and cook for 15 minutes.

Saute a small onion and 1/4 of a red pepper and 1/4 of a green pepper in 1 teaspoon of olive oil. Add other vegetables to taste.

Combine the vegetables with the grain. Just before serving, stir in 2 tablespoons of chopped toasted almonds and 2 tablespoons of fresh coriander leaves.

Enjoy!

We all know what stress is. We all know how it makes us feel. But, how do you deal with the stress in your life? Your body responds to stress in a unique way.

Here are some suggestions to re-connect with your body and to lower your stress levels.

[ Laugh

[ Go for a walk

[ Set priorities if you feel overwhelmed

[ Listen to music that you enjoy

[ Take your shoes off when you can

[ Breathe deeply and gently stretch and relax

tense areas

How well do you sleep? Insomnia is a common health concern and is a symptom that can have many causes. Insomnia affects one in four people. Difficulty falling asleep is termed sleep onset insomnia. Frequently waking up during the night or waking up too early is termed maintenance insomnia.

Sleep onset insomnia may be caused by: anxiety or tension, environmental change, emotional arousal, fear of insomnia, phobia of sleep, disruptive environment, pain or discomfort, caffeine or alcohol.

Sleep maintenance insomnia may be caused by: depression, environmental change, sleep apnea, muscle jerking, low blood sugar, pain or discomfort, drugs or alcohol.

Adequate sleep is essential for regeneration and for long term health. During sleep, free radicals are scavenged by antioxidants which ensures that neurons are kept healthy. Growth hormone is secreted as you sleep and acts as an anti-aging hormone. Growth hormone stimulates tissue regeneration, liver regeneration, muscle building, and breaks down fat stores.

If you have difficulty sleeping, try Alternate Nostril Breathing at bedtime.

Close off your right nostril with your thumb. Inhale slowly through your left nostril. Close off your left nostril and release the right nostril. Exhale through your right nostril. Inhale through your right nostril. Close off your right nostril and release the left nostril. Exhale through your left nostril.

Continue for 3 to 10 minutes.

Zinc is very important and is probably involved in more body functions than any other mineral. Zinc is essential for normal growth and development, the maintenance of body tissues, sexual function, the immune system and detoxification of chemicals and metabolic irritants.

Possible uses for zinc include acne, colds, environmental sensitivities, wound healing, immune suppression, infertility, fatigue, prostate congestion and weak muscles.

Zinc is fairly non toxic, but it's intake must be balanced with other minerals and vitamins such as copper, vitamin A and iron.