36
Lectures
30
minutes/lecture
1.
Why We Eat What We Do
Studies and trends show that Americans, now more than ever, are interested in eating right. Professor Anding begins the course with a description of the current state of American nutrition, a brief introduction to the history of nutrition science, and a roadmap for the lectures ahead.
1.
Why We Eat What We Do
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19.
The DASH Diet—A Lifesaver
One out of every three Americans suffers from high blood pressure, which can lead to shorter life expectancies. As you learn the sources of hypertension, discover how the DASH—Dietary Approach to Stop Hypertension—diet, when combined with sodium restriction and weight management, can help control blood pressure.
19.
The DASH Diet—A Lifesaver
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2.
Sources of Nutrition Fact and Fiction
How can you make sense of the barrage of nutritional information—and misinformation—surrounding you? In this lecture, learn how to flag potential cases of health fraud and where to find credible sources of information on nutrition. Also, examine the public health policies designed to promote the well-being of Americans
2.
Sources of Nutrition Fact and Fiction
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20.
Obesity—Public Health Enemy Number One
Why has obesity become such an epidemic, both in America and around the globe? Is it a result of genetics, environmental and social factors, or both? What is the difference between being obese and merely being overweight? Find out the answers to these and other questions in this eye-opening lecture.
20.
Obesity—Public Health Enemy Number One
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3.
Our Underappreciated Digestive Tract
Our remarkable digestive systems often go unappreciated—until we succumb to some sort of digestive order. Explore the basic functions of the gastrointestinal tract, common ailments that affect between 60 and 70 million Americans at one point or another, and ways to manage these ailments through dietary means.
3.
Our Underappreciated Digestive Tract
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21.
Healthy Weight Management
What are the secrets to maintaining a healthy, optimal body weight? Learn some smart habits here, including balancing your energy sources, exercising regularly, and maintaining a positive outlook. Also, take a look at the American Dietetic Association's 10 key recommendations for cutting calories in your daily diet.
21.
Healthy Weight Management
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4.
It's All about the Calories!
Over the past 50 years, the caloric intake of Americans has gradually increased. Understanding the basics of your metabolism can provide the foundation for lifelong strategies for managing weight. Here, examine the determining factors behind your daily caloric intake and learn tips on how to successfully burn calories.
4.
It's All about the Calories!
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22.
Metabolic Syndrome and Type 2 Diabetes
Delve into the causes, prevention, and treatment of both metabolic syndrome (clustered risk factors that can be a precursor to Type 2 diabetes) and Type 2 diabetes itself. Then, touch on the reasons behind rising levels of this disease in American children—some as young as four years of age.
22.
Metabolic Syndrome and Type 2 Diabetes
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5.
Hydration—You Are What You Drink
Do you really need to drink eight 8-oz. glasses of water every day? Discover the science behind the water that constitutes 65%–70% of our bodies, including a look at the symptoms and treatments of dehydration and overhydration and the effects of caffeine and alcohol on the body's hydration levels.
5.
Hydration—You Are What You Drink
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23.
Dietary Approaches to Weight Management
Popular diets. Over-the-counter supplements. Gastric banding surgery. Get detailed explanations of the science behind—and flaws in—these and other popular weight-loss methods. Professor Anding then gives you alternative approaches to long-term weight management, using data from the National Weight Control Registry
23.
Dietary Approaches to Weight Management
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6.
Not All Carbohydrates Are Created Equal
Carbohydrates account for roughly 50% of the average American's diet. In this exploration of why these biomolecules are both good and bad for us, study the functions of simple and complex carbohydrates and learn ways you can make wiser carbohydrate choices in your daily diet.
6.
Not All Carbohydrates Are Created Equal
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24.
Nutrition and Cancer Prevention
While cancer is currently the second leading cause of death in the United States, there is a wealth of dietary strategies and lifestyle modifications that can help people reduce their risk of this fearful diagnosis. Discover them here.
24.
Nutrition and Cancer Prevention
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7.
Facts on Fiber
Whole-grain cereals, nuts, fruits—these are just a few of the many sources of fiber that are part of a healthy diet. Here, examine the differences between insoluble and soluble fibers and the health benefits of a high-fiber diet for everything from promoting digestive health to controlling blood sugar levels.
7.
Facts on Fiber
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25.
Nutrition and Digestive Health
Professor Anding guides you through the normal digestive process and points out the characteristics of common digestive disorders. Learn how wise dietary decisions, lifestyle changes, and medication can help control lactose intolerance, celiac disease, irritable bowel syndrome, and more.
25.
Nutrition and Digestive Health
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8.
Protein—An Indispensable Nutrient
Protein is, without a doubt, an indispensable nutrient. But how do proteins function? What are the appropriate protein needs for an average adult? And what can happen if you don't get enough protein in your daily diet? Discover the answers to these and other questions in this insightful lecture.
8.
Protein—An Indispensable Nutrient
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26.
Prebiotics and Probiotics in Your Diet
Professor Anding guides you through the normal digestive process and points out the characteristics of common digestive disorders. Learn how wise dietary decisions, lifestyle changes, and medication can help control lactose intolerance, celiac disease, irritable bowel syndrome, and more.
26.
Prebiotics and Probiotics in Your Diet
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9.
Fat, Fat Everywhere!
Make sense of the scientific complexities of dietary fat in all its many forms: saturated, unsaturated, trans-fat, cholesterol, and more. Professor Anding helps you distinguish between "good" and "bad" fats and shows you how to regulate dietary fat intake.
9.
Fat, Fat Everywhere!
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27.
Food Safety—It's in Your Hands
While the U.S. food supply is one of the safest in the world, recent outbreaks of salmonella and E. coli show that we should still be concerned with the contamination. Increase your awareness of food safety by exploring food contamination methods, the consequences of food-borne illnesses, and practical prevention methods.
27.
Food Safety—It's in Your Hands
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10.
Vitamins—Spotlight on C
Of all the 13 different vitamins we get through diet or supplementation, Vitamin C is one of the most popular. Investigate the history, benefits, dietary sources, and daily requirements of this water-soluble vitamin. Also, learn the truth about whether Vitamin C can protect you from the common cold.
10.
Vitamins—Spotlight on C
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28.
Demystifying Food Labels
We've all read a food label. But what do you really need to know to make wise, healthy choices? This lecture reveals the best ways to read the back of a package for nutrition information and includes Professor Anding's useful tips on how to avoid making serious mistakes when selecting food.
28.
Demystifying Food Labels
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11.
Vitamins A and K—Multitaskers
Continue studying vitamins with a look at two that are fat-soluble: Vitamins A and K. For each of these multitasking vitamins, discover their purpose; where you can find them in the foods you eat; what your daily requirements should be; and what happens when you get too little—or too much—of each in your diet.
11.
Vitamins A and K—Multitaskers
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29.
Facts on Functional Foods
Are functional foods—foods that provide additional health benefits that may reduce disease risk and promote optimal health—worth your extra money? Come to your own conclusion in this lecture, which gives you definitions and examples of functional foods, as well as information on how these foods are marketed and regulated.
29.
Facts on Functional Foods
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12.
Vitamin E—Fallen Hero; Vitamin D—Rising Star
In this third lecture on vitamins, focus on Vitamins E and D. Contrary to popular thought, Vitamin E has proven to not be so helpful in the prevention of chronic disease. Vitamin D, on the other hand, may play a role in combating diseases such as diabetes and cancer, according to emerging science.
12.
Vitamin E—Fallen Hero; Vitamin D—Rising Star
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30.
A Look at Herbal Therapy
The last decade has seen a dramatic increase in the use of herbal medicine as a means to prevent or manage disease. This lecture explores the myths and realities behind this alternative form of medicine, with an emphasis on a few of the most popular supplements, including St. John's wort, ginkgo biloba, and ginseng.
30.
A Look at Herbal Therapy
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13.
B Vitamin Basics
Vitamin B consists of not one, but of eight different substances that help enable the release of energy from the food you eat. Here, examine the most familiar B vitamins (including thiamin, niacin, and folate) and some of the myths associated with B-vitamin nutrition.
13.
B Vitamin Basics
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31.
Organic or Conventional—Your Choice
An estimated 81% of shoppers buy organic food because they feel it has a higher nutritive value than conventional foods. So are there significant health benefits to eating organic foods? Here, Professor Anding defines types of organic products and details current research about their nutritional advantages.
31.
Organic or Conventional—Your Choice
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14.
The Major Minerals
There are seven major minerals that are essential to your everyday life: calcium, phosphorous, potassium, sulfur, sodium, chlorine, and magnesium. This lecture serves as an illuminating primer on the need for these minerals in your diet and focuses on the two that are the most important.
14.
The Major Minerals
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32.
Fake or Real—Sugars and Fats
Nine out of 10 Americans buy or consume products made with artificial sweeteners and fat replacers—so much that it can be difficult to determine if what we're eating is real or fake. Examine the nutritional advantages and disadvantages of consuming products made with sucrose, fructose, Olestra, and other additives.
32.
Fake or Real—Sugars and Fats
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15.
The Highs and Lows of Sodium and Potassium
These two counterbalancing minerals play a major role in maintaining normal blood pressure. How does this happen? How many milligrams of each should you incorporate into your daily diet? And what are some successful ways to limit your amount of sodium intake? Find out in this lecture.
15.
The Highs and Lows of Sodium and Potassium
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33.
Creating Your Own Personal Nutrition Plan
Here, personalize the knowledge you've gained from earlier lectures by learning how to design your own basic nutrition plan. Explore the four components required to determine your nutritional needs, uncover useful tips to keep in mind as you develop your strategy, and put it all together with concrete examples.
33.
Creating Your Own Personal Nutrition Plan
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16.
Iron, Zinc, Selenium—Balance Is Everything
Round out your study of minerals by learning about iron, zinc, and selenium. These three minerals play integral roles in the functioning of your immune system, interacting with more than 100 enzymes and reducing peroxide free radicals (compounds believed to cause aging and possibly cancer).
16.
Iron, Zinc, Selenium—Balance Is Everything
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34.
Exercise and Nutrition—Partners for Life
Being healthy is not just a matter of what you eat, it's a matter of how much daily physical activity you get. Discover the components of a practical exercise program and learn how you can implement the right amount of physical activity into your own personal lifestyle—activity that can often prevent many diseases and detrimental health conditions.
34.
Exercise and Nutrition—Partners for Life
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17.
Cardiovascular Disease—What Are the Risks?
Approximately 50% of Americans will develop some form of heart disease within their lifetime, according to some medical sources. Survey the five major forms of cardiovascular disease—angina, atherosclerosis, heart attacks, strokes, and congestive heart failure—and discover the various risk factors you can and cannot control.
17.
Cardiovascular Disease—What Are the Risks?
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35.
The Future of Nutrition—Science and Trends
Cast your gaze upon the future of nutrition science. How have scientific breakthroughs (such as the Human Genome Project) allowed for the creation of individualized health goals? Will consumers make more home-cooked meals instead of relying on convenience foods? What foods will we start eating more and less of?
35.
The Future of Nutrition—Science and Trends
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18.
A Heart-Healthy Lifestyle
Using your newfound knowledge of heart disease, get detailed information on how to understand—and mitigate—your personal risk. Learn what cholesterol and triglyceride levels are appropriate and how to achieve a heart-healthy lifestyle by choosing fat-free or low-fat dairy products, eating fish at least twice a week, exercising at least 30 minutes a day, and more.
18.
A Heart-Healthy Lifestyle
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36.
Nutrition Facts and FAQs
Nutrition is a very broad and personal subject, and so it's inevitable that many questions will remain. That's why Professor Anding concludes the course with an entire lecture devoted to her own expert responses to common nutrition questions she's been asked during her career.
36.
Nutrition Facts and FAQs
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24
Lectures
30
minutes/lecture
1.
Shifting the Health-Care Paradigm
Investigate the fundamental paradigm of Western medicine—its strength in the treatment of symptoms and its relative deemphasis on illness prevention and long-term health concerns. In contrast, consider an approach to healthcare focusing on the whole human being, integrating the elements of your environment, genes, lifestyle, nutrition, and mental/psychological makeup.
1.
Shifting the Health-Care Paradigm
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13.
Stress and the Mind-Body Connection
In the first of three lectures on stress, you investigate the body’s stress response. Study the three stress hormones, the physiological changes they produce, and the unhealthy effects of both acute and chronic stress. Also track the psychological impact of stress, and stress’s effects on the immune system and aging.
13.
Stress and the Mind-Body Connection
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2.
Understanding Holistic Integrative Medicine
Holistic integrative medicine creates a bridge between Western medicine and the world’s other evidence-based healing traditions, making a spectrum of health-care approaches available to you. Learn the philosophy underlying integrative medicine, rooted in partnering with the patient, finding the underlying causes of disease, and caring for the body, mind, and spirit.
2.
Understanding Holistic Integrative Medicine
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14.
Turning Stress into Strength
Your response to stress is intimately related to how you view the world. In learning to neutralize stress, map your own emotional life and consider research on the effects of positive emotions. Then learn a technique, using focused breathing and imagery, for reaching a positive feeling state and disarming the stress response.
14.
Turning Stress into Strength
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3.
You Are More Than Your Genes
This lecture highlights the critical relationship between your genes and how you live your life. Investigate the ways in which nutrition, lifestyle, and stress can affect the outcome of your inborn genetic makeup. Explore the fields of nutrigenomics and pharmacogenomics, which study the interaction of nutrition and medications with the genes.
3.
You Are More Than Your Genes
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15.
Meditation, Yoga, and Guided Imagery
Mind-body techniques are now shifting the paradigm of Western medicine. Learn practical ways to use them in your own life, and review their remarkable clinical effects, including the use of meditation for lowering blood pressure, yoga for treating spinal problems, and mantra repetition in treating post-traumatic stress disorder.
15.
Meditation, Yoga, and Guided Imagery
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4.
Food Matters
Holistic integrative medicine speaks deeply to the connection between food and health outcomes. Here, track scientific findings that demonstrate how the food you eat directly affects your heart health as well as numerous medical conditions. Learn about the benefits of the Mediterranean diet and the kinds of foods that promote optimal health.
4.
Food Matters
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16.
Natural Approaches to Mental Health
Holistic medicine also offers many avenues for responding to issues of mental health and well-being. Here, explore research on the role of nutrition and nutrient deficiencies in depression and bipolar disorder. Consider holistic approaches to treating depression, including the specific uses of diet, exercise, herbal remedies, and light therapy.
16.
Natural Approaches to Mental Health
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5.
Not All Foods Are Created Equal
Certain key foods have unique properties that set them apart as nutrition “superstars.” Starting with the importance of whole foods and fiber, study the most healthful foods in different categories, including grains, legumes, fruits, vegetables, and proteins, and grasp how the way you cook food affects its nutritional value.
5.
Not All Foods Are Created Equal
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17.
Biofield Therapies
“Biofield” or energy therapies, although controversial, show ample evidence of a positive impact on health. Study the principles of acupuncture, tai chi, homeopathy, and Healing Touch, as well as clinical data on their use in treating a spectrum of conditions, including pain, stress, and cardiac disease.
17.
Biofield Therapies
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6.
Natural Approaches to Inflammation
Inflammation, a fundamental protective reaction of your body, is also a pathway to many diseases. Discover the multiple causes of chronic inflammation, from pollutants and bacteria to stress and sleep disorders. Learn how to use food as medicine, emphasizing a variety of foods, herbs, and spices that prevent and/or reverse inflammation.
6.
Natural Approaches to Inflammation
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18.
The Power of Love
This lecture poses the question, “Do personal relationships affect health?” Review the extensive clinical research correlating supportive parental, spousal, and social relationships—as well as optimism—with more favorable outcomes for major diseases. Consider the evidence for social connections as treatment for illness and as key ingredients of good health.
18.
The Power of Love
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7.
Food Sensitivity and the Elimination Diet
Perhaps surprisingly, numerous physical symptoms and medical conditions can be triggered by sensitivity to foods. Study the six primary food groups related to food sensitivity and allergy, examine the astonishing data linking them to conditions such as migraines and arthritis, and learn about the elimination diet, which locates the specific source of food-related symptoms.
7.
Food Sensitivity and the Elimination Diet
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19.
Spirituality in Health
Increasingly, research is showing a strong connection between spirituality and health. Investigate the evidence demonstrating greater resilience to disease among spiritually active people, and why this may be so. Explore the medical implications of depression and hopelessness, and how holistic medicine integrates physical, mental, and emotional healing.
19.
Spirituality in Health
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8.
Vitamins and Supplements
This lecture introduces the central subject of natural supplements. First, investigate the natural products industry and how to determine the quality and purity of supplements you may use. Then study key supplements, including probiotics, selenium, and vitamin D, and their effectiveness in treatment and prevention of ulcerative colitis, diarrhea, and cancer.
8.
Vitamins and Supplements
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20.
Components of Spiritual Wellness
Holistic integrative medicine views spirituality as an element of optimal health. In approaching spiritual wellness, track research on forgiveness and positive thought and their effects, both physiological and psychological. Learn specific ways to develop an affirmative emotional outlook, including working with your internal thought patterns and practicing gratitude.
20.
Components of Spiritual Wellness
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9.
Herbal Remedies
Many natural herbal substances have proven and significant healing properties. Discover the remarkable medicinal uses of aloe, ginger, and licorice for the GI tract, and of cranberry and saw palmetto for urogenital conditions. Also follow a case study showing the diagnosis and herbal treatment for a patient with chronic migraines.
9.
Herbal Remedies
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21.
Applying the Lessons of Natural Healing
Here, a patient case study demonstrates the integrative approach to healing. Follow the story of a woman whose profile showed diabetes, depression, high blood pressure, and arthritis. See how a comprehensive health plan for her included the factors of dietary changes, micronutrients, specific exercise, stress-reduction tools, and social connection.
21.
Applying the Lessons of Natural Healing
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10.
Lowering Cholesterol Naturally
Pharmaceuticals are not the only avenue for reaching healthy cholesterol levels. Begin by investigating the two kinds of cholesterol and the triglycerides, and their role in your physiology. Learn about specific foods that raise and lower cholesterol and triglycerides, nutritious alternatives to animal protein, and key natural supplements for controlling your cholesterol.
10.
Lowering Cholesterol Naturally
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22.
Ecology and Health
In critical ways, human health is directly linked to the health of our planet. Track the effects on human bodies of environmental factors, including climate change, air pollution, greenhouse gases, the livestock industry, and industrial chemicals, and consider approaches to addressing these matters effectively.
22.
Ecology and Health
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11.
Treating High Blood Pressure Naturally
A surprisingly rich array of natural treatments is available to counteract high blood pressure. Review the startling statistics showing how blood pressure is lowered by both weight loss and reduced sodium intake. Also study the marked effects of foods, including garlic and seaweed, and micronutrients such as magnesium, vitamin D, and the enzyme CoQ10.
11.
Treating High Blood Pressure Naturally
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23.
Healthy People, Healthy Planet
This lecture looks at constructive actions that impact not only your own health, but the health of the planet. Investigate ecologically sound choices such as buying organic foods and reducing the use of plastics, as well as actions by governments and health-care facilities to eliminate hazardous substances and foster healthy food production.
23.
Healthy People, Healthy Planet
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12.
Treating Diabetes Naturally
Diabetes is the result of a continuum that begins with the preconditions of insulin resistance and metabolic syndrome. Learn how all of these conditions are directly linked to lifestyle, and how to prevent and even reverse them through the kinds of foods you eat, healthy sleep patterns, and consistent exercise.
12.
Treating Diabetes Naturally
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24.
You Are Your Own Best Medicine
The course concludes with a look at a final fundamental element of your healing: yourself. As provocative food for thought, review research on the question of why people heal and examine clinical evidence on the influence of the patient’s outlook and beliefs on the healing process.
24.
You Are Your Own Best Medicine
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