Defending Your Body©

Health Enhancement Basic Plan. This is part of a Defending Your Body series developed to encourage incremental changes in habits and strategies. As such, it is do-able, and if implemented to the extent that you are able, will provide elevated health. The worse off you are, the more dramatic the changes are likely to be. Watch for a future blog on symptoms to expect when you improve your diet.

  1. Exercise/movement
  2. Eating
  3. Shopping
  4. Nutrition/supplementation
  1. Exercise & Movement

Exercise is exertion, whether it’s resistance training or cardio. You want to ‘tone’, not build up. Choose something that is not a chore for you, but that you enjoy. Walk. Walk some more. Make your strides as long as possible without injury. Stretching is good. Movement is another matter. Choose stairs instead of escalators. Bend down as often as possible. Make movement your first choice when faced with a choice – every time. The best exercise is one that you will DO !

Do something daily unless you are ill in which case rest and drink water.

‘Sarcopenia’ is an enemy to youth. It is defined as the body’s tendency as we age to lose body muscle and gain fat. It’s a natural process but you can stall it greatly if you simply move and challenge what you consider to be your limits.  

Try using a rebounder in the morning, for example. Start easy with 5 minutes or less, and work your way up to 15 minutes. This exercise moves the lymph, which assists greatly in detoxification. Rebounding also tightens and releases most muscle systems with each bounce, so it has a toning effect as well.  Practice yoga if you have an instructor, or something to follow like a video.

  • Eating

This is tricky. We are creatures of habit and pre-conceived notions, so these habits work against us when we are trying to make improvements or changes.

Eat lightly but often. Eat slowly, chewing your food 20 times before swallowing.

Take breaks in between bites. This gives your body time to realize that it is satisfied. If you eat quickly, you will consume far more than your body needs, thus storing the excess. This is how the Slow Food Movement began.

Skipping a meal now and again (good idea) will allow the body to use the stored fat since your body is tricked into believing it is starving. If this is not appealing, then eating smaller portions will accomplish the same thing. Make your in-between snacks something healthy like fruit, which should be eaten alone.


  • Eat salads first, not meat (assists in peristalsis, movement of food through your digestive tract)
  • Take a digestive enzyme before meals (helps break down food)
  • Take smaller portions on your plate
  • Keep meat portions less than 6 ounces, 4 is recommended but restaurants usually serve more than 6.
  • When you feel satisfied (because you are eating slowly), leave the rest on your plate until you learn your satisfaction levels.


  • Consume beverages with meals
  • Mix starches and proteins at the same meal
  • Eat bread products with meals (starches)
  • Eat close to bedtime (try for at least 4 hours prior)
  • Use margarine ever, or Canola oil (invented as a lubricant for war machinery)
  • Have dessert (have a tea instead)
  • Shopping

Grocery store aisles are full of temptations. Go with a shopping list and stick to it. Try to go shopping after eating, otherwise you may be tempted to make poor choices that you think will satisfy your cravings.

Shop for fresh food and leave the packaged goods alone whenever possible. Leave cookies, crackers, cereals, and tin goods on the shelf.

Read labels. If you can’t pronounce an ingredient, put it back. Ingredients are listed on the packaging in their order of prominence (by law), so if sugar is #2, the product is loaded with sugar.

Watch for hidden names. Example – ‘natural flavour’ can mean ‘MSG’ which is a known neurotoxin (poisonous to the brain) that will harm you. Anything with ‘aspartame’, a neurotoxin that crosses the blood-brain barrier, should stay at the store.

Avoid at all costs:

  • HFCS (high fructose corn syrup), a cheap sugar substitute. It is in thousands of products like yogurt, dressings, cereals, cough medicine and many products that will surprise you. Thus – read labels, ask questions.
  • Any bread that is not whole wheat. Keep bread in the freezer to have it less ‘handy’.
  • Sugar in any form. Get yours from fresh fruit.
  • Nutrition & Supplementation

When complete, your Nutritional Profile will tell us what you may need in the way of supplementation. In the meantime, there are certain things that make sense for us all, based on current knowledge of deficiencies in the general population, particularly as we age.

The following are fundamental to optimal health, and should be included in your diet.

  • Omega 3 oils. Flax oil is very good. Fish oil is less good, but still OK. The best is Juice Plus Omega oil in capsules. Juice Plus Omega has not been run through a fish first, and contains Omega 3, 5, 6, 7, and 9 sourced from the origin – algae.
  • Magnesium. Avoid tablets as they are not assimilated in the body properly. Transdermally (sprayed on skin) is best if tolerated.
  • A good digestive enzyme, available at health food store or chemist.
  • A source of water, non-chlorinated and non-fluoridated. Ozone water can also be a ‘supplement’ to flood your cells with oxygen once or twice daily.

2020 ‘Prevention Plus’ Health Blog

by J Gordon Scott, B.A., R.N.C. – Registered Nutritional Consultant

‘Food Wars’ are taking place in our societies today. If you have the fundamental awareness that all is not right, then perhaps this is the place for you to learn more, incrementally, on a bi-weekly basis. The blog is called Prevention Plus, referring to our unique ability to intervene in the degenerative processes that are unnaturally taking place in our bodies each day as we go about our business. ‘Unnaturally’ means that we have strayed very far from our origins, from the backyard gardens that used to nourish us, and from our innate wisdom of health principles. Much of our food comes from countries that we know little about, and food production methods that we know even less about. The old adage of ‘you are what you eat’ has been replaced by the new ‘you are what you absorb’. The difference is quite profound as you will see if you choose to follow the articles posted here.

Expect much more than mere food commentary, as the delivery of sustenance to you and your family is a complex matter. Expect a non-PC approach, as well as some hard-hitting commentary on subjects that may surprise you. In the end, it is all about your health, and maintenance of it. New science is leaning in the direction of anti-aging technology, so expect discussion on that front as well.

The reading will be easy, stopping short of heavy science, but containing enough meat & potatoes to make it worthwhile for you. If you gain just one thing from the readings, then it will have been worth your time. However, if you incrementally and routinely gain knowledge that you can put into practice without a major lifestyle change, then you will have discovered POWER, the power to affect your general health, and even to self-heal, lose weight, sleep better; whatever it may be that is challenging you.

Subscribe to learn more, it won’t hurt, I promise.


Cleansing the Body

The Colon – Where 70% of your immune system resides.

Nearly everything in your colon is what YOU put there – think about that.

We are all exposed to thousands of toxins and chemicals on a daily basis at work, in the home, through the air we breathe, our food and water supply, and through the use of pharmaceutical drugs. In addition, we are eating more sugar and processed foods than ever before in human history and regularly abuse our bodies with various stimulants and sedatives.

These toxins and “dead” foods lead to poor digestion, constipation, toxic colon build-up, weight gain and low energy. These common symptoms are more than just an inconvenience – they can lead to long-term health problems and serious disease.

“Of all the polite topics of conversation, the state of one’s intestines is probably at the bottom of most people’s lists. Let’s face it: Irritable bowel syndrome, constipation, gas, diverticulitis and colon cancer are simply not things we like to discuss. And yet, as the old expression goes, death begins in the colon. Don’t believe it? Ask any coroner. Autopsies often reveal colons that are plugged up to 80 percent with waste material.”  – Vegetarian Times March 1998

This waste material is home to, in the words of National Geographic, “a sinister world of monstrous creatures that feed on living flesh: parasites”. Discover magazine published a feature article in its August 2000 issue: “Every living thing has at least one parasite that lives inside or on it, and many, including humans, have far more. Scientists are only just beginning to discover exactly how powerful these hidden inhabitants can be, but their research is pointing to a remarkable possibility: Parasites may rule the world. The notion that tiny creatures we’ve largely taken for granted are such a dominant force is immensely disturbing. We are collections of cells that work together, kept harmonized by chemical signals. If an organism can control those signals – an organism like a parasite – then it can control us. And therein lies the peculiar and precise horror of parasites.”

The combination of environmental toxins, an unhealthy diet and parasites poses a grave danger to humans. “In fact, parasites have killed more humans than all the wars in history”, reported National Geographic in its award-winning documentary, The Body Snatchers.

An intestinal cleanse cleanses the colon of accumulated toxic build-up and prevents the formation of new build-up through the use of dietary fiber. Periodic use of a cleansing program keeps the digestive tract from getting clogged up with mucus, toxins and metabolic waste. It helps keep the colon clean and waste matter moving freely and efficiently. Fiber also helps maintain a healthy intestinal flora. It helps to absorb toxins in the colon by creating a spongy, gelatinous mass in the bowels. By swelling and absorbing fluids, it breaks down and moves toxic waste matter stuck in the folds and crevices of the colon. A clean colon inhibits harmful bacteria and parasites from surviving on human waste. Available at any health food store, hardly anyone does it.

Submitted by JGordonScott R.N.C.

Prevention Plus – Food Wars

There is a battle for your attention in every food store today, and it has nothing to do with your health. Companies pay for positioning on the shelves, and ingredients are intentionally disguised on labels, leaving you to fight an enemy you can’t see. In Western societies right now, more than half of the adult population is overweight or obese. This leads to many, many health challenges ranging from high blood cholesterol and/or high blood pressure to the newer raging storm of Metabolic Syndrome, which is the term denoting at least three of five of the following medical conditions: extended abdomen, high blood pressure, high fasting blood sugars, high triglycerides, and low HDL (high density lipoproteins). Do you know anyone with any of these conditions? Of course you do.

What about the children? In the past 40 years, childhood obesity has more than doubled, with 1 in 3 children & teens being overweight or obese. Parents with pre-teens having high blood pressure is a growing concern in today’s world.

So what is one to do in the face of such statistics, or worse, if you have a metabolic challenge yourself? Well first of all, start walking. Or if you are able to, exert yourself routinely in some other way. The key word here is routinely. Not occasionally, but several times a week, or daily if you can manage it. Next, change your shopping habits. The key word here is habit. Change your buying habits. Start by cutting out processed foods. Shop the perimeter of the grocery store and stay out of the middle aisles – this is where they normally keep the processed foods. It’s been said that there is often more nutrition in the packaging than there is in the contents. Believe it.

Next, start reading labels if you don’t already. If you see an ingredient that you can’t pronounce, put it back on the shelf. Remember that by law, ingredients must be listed in the order of their quantity. Thus, if you see sugar as the second ingredient on the list, you are warned. If you see HFCS (high fructose corn syrup) anywhere on the list, put it back on the shelf. Americans consume about 35 pounds (16 kilos) of HFCS annually. HFCS is even sweeter than sugar, and cheaper, which explains how often it turns up in products. It is a combination of roughly 55% fructose and 45% glucose.

Get your fructose from fresh fruits and your glucose from nowhere. One can of soda contains about 10 teaspoons of sugar (glucose). Our limit of sugar should be under 25 grams per day, which is about 5 teaspoons. At present, the average Australian consumes about 27 teaspoons of sugar daily, more than 5 times the recommended maximum. At the turn of the last century, the average annual consumption of sugar was 5 pounds. These days it’s 130 pounds or more. That’s very close to 60 kilos. Are we still wondering why Metabolic Syndrome is dramatically on the increase?

Submitted by JGordonScott R.N.C.