The British Journal of Cancer published a study finding that, "Exercise, including manual labor, cuts colon cancer (the most common kind of bowel cancer) by a quarter."(1)
Another study by the Division of Population Science at the Fox Chase Cancer Center found that, "People who get lots of exercise have a 30 percent to 40 percent lower risk of developing colon cancer" and that "A sedentary lifestyle accounts for as many as 14 percent of all colon cancer cases in the United States." (2)
They stressed in their findings that of 1,932 adults who answered questions about colon cancer risk, 85% did not list physical activity as a method of reducing their risk of colon cancer, and that "not all doctors are informing patients of this simple preventive approach."
According to Dr. Edward Giovannucci, professor at the Harvard School of Public Health, "Sedentary people can greatly benefit from starting a modest exercise program, such as gardening or walking two to three hours a week. Sedentary people should first set such moderate, achievable goals. More benefits could accrue from higher levels and more intense exercise, such as jogging, running or tennis. To some extent, more may be better, but it is important to note that a little is much better than nothing."
1 KY Wolin et al. Physical activity and colon cancer prevention: a meta-analysis. British Journal of Cancer. Volume 100 Issue 4, 2009. 2 Coups EJ, Hay J, Ford JS. Awareness of the role of physical activity in colon cancer prevention. Patient Educ Couns 71(2), 2008.
Key Encouraging Points:
Exercise has definite, positive effect to reduce colon cancer risk
Exercise reduces risk, even if you have a family history, or risk factors for the disease.
Colon cancer is considered a largely preventable disease.
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Image by lantzilla via Flickr, no derivitave works
Sunlight deprivation has been found in a clinical study to cause profound negative change to portions of your brain associated with depression.
Further, "neurons that produce norepinephrine, dopamine and serotonin, which are common neurotransmitters involved in emotion, pleasure and cognition, were observed in the process of dying."
Study source - Proceedings of the National Academy of Sciences March 25, 2008, vol. 105 no. 12 4898-4903
In the Northern hemisphere of the Earth, February brings deep wintertime, with short days, and greatly reduced light. For the last 30 years or so, each summer has brought warnings to stay out of the sun, practically zero tolerance for light exposure, urging hats, sunscreens, dark glasses. There also seems to be a sharp rise since then in incidence of serious diseases usually not seen in the young - soft and porous bones, depression, chronic body pain (fibromylagia and related), diabetes, and others. Sunlight seems to have several effects, one of which is helping the body produce Vitamin D. Lack of Vitamin D is now known to be directly linked to higher risk of lung cancer, Parkinsons disease, diabetes, high blood pressure. Vitamin D is available in food sources, however you can also take a prudent approach to getting the several different beneficial effects of the sun, many of which cannot not be gotten though a vitamin supplement.
Last summer Scientific American published a survey finding, "Americans are losing interest in going outdoors." As health providers, we need to see if part of that is telling people that staying out of the sun is necessary for health. We also tell kids to finish everything on their plate and sit still, two more practices, that on examination, translate into, "Practice and learn to be sedentary and overeat."
Try to get outside every day, even if cold (within reason). Bundle up, if you have to.
Get light in your eyes. This does not mean to stare at the sun and induce cataracts, but to get sunlight in healthy ways for the several different crucial mental and physical benefits.
Melanoma skin cancer is not confirmed from lack of use of sun screen - NYTimes article. For a post on balancing needed benefits of sunlight and stopping unwanted negative effects, click Junk Food Through Your Skin?
Click the label "sunlight" for posts that tell more of the benefits of sunlight.
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Here is Fast Friday Fitness - easy, good tasting, healthful food you can grow yourself in your kitchen. Sprouting seeds can be fun to do with children to teach them many things about food, responsibility, biology, and more. Mung beans are a good easy bean to start with:
Spread a bunch of dry beans on a plate. Add enough water to wet the beans. Leave out on a sunny counter.
Rinse beans and plate daily, and return beans to the plate with fresh water.
Within a week, you will have fresh sprouts.
Above photo is a plate of mung beans a few days after sprouting
Sauté lightly in a pan with balsamic vinegar, a slight amount of olive or grapeseed oil, and season with any variety of healthful spices that you like - curry, pepper, fresh lemon, etc. Scramble the sprouts into whatever vegetables or other good food you are cooking.
If you eat the sprouts when they are barely sprouted, it will taste nuttier. If you wait until the sprouts have grown long, they will taste more like greens.
Sprouted sunflower, clover, broccoli, radish, lentil, mung bean, and pea sprouts taste good and have many vitamins and disease-fighting phytochemicals. Sprouting seeds and grains reduces the amounts of phytates in the food, which in turn, increases absorption of minerals like calcium.
Related Fitness Fixer:
Junk Food Through Your Skin? tells how sprouts contain sulphoraphane, which activates cancer-fighting enzymes in your own cells throughout your body, making sprouts healthy not only when eaten, but when used as part of homemade sunscreens.
We live part of each year in Asia. For a few months, I was posting articles for you from various villages. The town shower of one is pictured at right - not the hut, the outdoor green post with hose. Imagine what the Internet café was like.
On the flights over, our only bag was lost. US transportation security required us to check our sole knapsack, since it had a small gift for friends containing liquid. It never reappeared. We don't need "things" and it was just as easy to make our own soap, comb, and toothbrushes as carry them.
In Western stores, I am astonished by the number of "personal care items." Not just shelves full, but aisles. Each promising better hair, skin, nails, and other parts, but with ingredients that are not healthy for your body, produced in ways that pollute the world, and packaged in plastics that are unhealthy to produce, pollute when discarded, and which apparently leak chemicals into the product that can be absorbed through your skin - see Green Water. A study commissioned by the Organic Consumers Association found that even shampoos, body washes, and lotions labeled "natural" and "organic" can contain unhealthful, even carcinogenic compounds.
I feel high maintenance just carrying a toothbrush. Then we arrived without even that. What freedom.
We made simple hand sanitizer from coarse salt, rubbed between the palms.
For body, face, and hair, we picked aloe leaves, squeezed out the gel inside, and rubbed directly on - see Fast Fitness - Aloe Inside and Out. It dries non-sticky, and makes your hair shiny, clean, and healthy. We used the rest of the gel in food and drink for healthy digestion.
Bamboo is easily made into cooking pots (photo above left). We also visit our favorite bean sprout PadThai restaurant - an outdoor wok on wheels run by a friend. Paul is always popular when we travel (photo at right). The others are not sitting; Paul is really that tall, and has to duck those umbrellas, doorways, and ceilings.
Baking soda and salt makes clean toothpaste. Even without them, a short branch called a neem stick with one end mashed until fibrous, makes a soft, effective bristled toothbrush. Neem extract is said to be a good antiseptic, and effective against various health ills and germs.
After a long day at work and after hard training, instead of hand lotion, you can rub sesame or other light healthy cooking oil onto your hands and feet. You can scent it with mint leaves, citrus peels, spices, and flowers. More ideas in Healthy Mother's Day.
I don't use sunblock, even in the tropics. I do use something to stop some of the unwanted effects of too much sun, but I do not want to block the Vitamin D and other helpful effects of sunlight. Vitamin D deficiency can lead to osteoporosis (thin, brittle bones) and osteomalacia (rubbery, demineralized bones). Vitamin D deficiency is associated with increased risk of a few types of cancer, including lung cancer. Studies find that people with low blood levels of vitamin D were more likely to have high blood pressure, cardiovascular disease, cystic ovary, and type 2 diabetes. Another study found that a number of patients with aches and weakness were vitamin D deficient and concluded, "A lot of 'fibromyalgia' may be D deficiency."
Instead of blocking or deflecting UV rays using chemical sunblocks that may contain chemicals that I am not sure are healthy, I mix my own, that I hope stops the oxidizing effects and makes my own body better able to stop skin cancer mechanisms. I mash together fresh coconut pulp, green tea, vegetable sprouts, mashed turmeric root, and aloe gel. Here is how to get a simple fresh aloe - Fast Fitness - Aloe Inside and Out.
A study by Johns Hopkins researchers, reported in the Proceedings of the National Academy of Sciences (October 30, 2007, vol. 104, no. 44, 17500-17505) found that rubbing an extract made from broccoli sprouts on your skin may help prevent skin cancer from high levels of ultraviolet (UV) radiation. Broccoli, and the sprouts in particular, contain a chemical called sulphoraphane, which is found to activate cancer-fighting enzymes in your own cells throughout your body, not only skin cells.
Instead of chemical anti-mosquito products, we try various things. Marigold flowers rubbed on the skin seem to work for us. I don't seem to be "sweet," and mosquitoes often ignore me while going after Paul. We have heard various theories from locals. One is that he eats sweet rice while I eat more garlic. Various grasses rubbed on the skin also work well for us.
There are vines growing in Thailand with beautiful purple flowers. When you rub them on wet hair, it leaves your hair soft and shiny and sweet smelling, but the bugs do not like it. There are other vines that, when mashed with water made effective gentle soap and mosquito control combined.
In Asia, martial arts training is often more rigorous and disciplined than is common in the states. After hard evenings of training, I would sit by a candle made from oil and tightly wrapped bamboo leaves, and rub salt and oil into my, and Paul's, tired feet. Bliss.
November 1 is World Vegan Day, and all of November is celebrated as Vegan month.
Vegans are vegetarians who don't eat, and often don't wear, any products from animals. The idea is no more unusual than not wanting to hurt, wear, or eat your pets.
Vegan living can be healthier than non-vegan, and vegan diet can fuel both endurance and strength athletes.
Vegans and vegetarians have been found to have lower body fat on average than non-vegetarians, and lower risk of diabetes. A new study by The World Cancer Research Fund making big news as "a landmark study" found that keeping slim is one of the best ways of preventing cancer, and that evidence is stronger than previously realized that eating meat, and processed meats such as ham and bacon, increase risk of colorectal cancer. The report makes 10 recommendations including getting exercise every day, drinking water rather than sugary drinks, and eating fruit, vegetables, and fiber. There is no fiber in meat, dairy, or eggs. Vegan meals can provide enough calcium to prevent osteoporosis.
Vegans may promote farm sanctuaries and work for better ways than vivisection (hurtful testing on animals). The argument isn't if you prefer that a child is deprived of medicine rather than test on an animal, the quest is for neither to suffer, and to find smarter, healthier ways for all. Significant examples exist of tests based on animal physiology that were ineffective or injurious when applied to humans in need.
Vegan bodybuilder Kenneth G. Williams is pictured above and at right. His web site is www.VeganMusclePower.org.
In the tradition of fighting monks, Chris Price is a vegan Muay Thai and mixed martial arts fighter. His web site is http://www.veganfighter.com/
Healthy Martial Arts - Healthier training for all sports, featuring vegetarian and vegan athletes. Chapters on strength, endurance, speed, balance, nutrition, performance enhancement, injuries, building the spirit and the mind.
Trendy vitamin water for exercise is big business, adding cost, litter, and sometimes dyes, synthetic isolated vitamins, and questionable sweeteners. Instead, easily make your own sweet, whole-food vitamin water for pennies:
Put clean water in a blender
Add a few grapes with the skin and seeds and blend well.
Carry it with you in healthful containers - described in Green Water
Grape skins and seeds have been found to contain cancer-fighting and other disease-fighting compounds. Think of the money you just saved on expensive grape seed oil products.
For a different light flavor, squeeze in some fresh lemon. Helps keep the container cleaner, too. If you like tea, put a tea bag in the container. No need for hot water. Try a few strawberries with the green tops, watermelon with the seeds, or some raw sweet red pepper to make a variety of light, vitamin water drinks.
"Vegetarians have the best diet. They have the lowest rates of coronary disease of any group in the country. [T]hey have a fraction of our heart attack rate and they have only 40 percent of our cancer rate." —William Castelli, M.D., Director, Framingham Heart Study, the longest-running epidemiological study in medical history
From my work in sports medicine, I will add to Dr. Castelli's work that I see fairly consistent reduction in joint pain and other pain syndromes when patients stop known "inflammatory foods" including meat and dairy.
October 1 is World Vegetarian Day (www.WorldVegetarianDay.org). The month of October is Vegetarian Awareness Month. The purpose is for a happier, more aware and respectful, and healthier society.
Hurting animals is unhealthy for all involved. In the spirit of healthy body and mind, this post gives four ideas:
Build your own health and benefit your exercise: food and recipes for better exercise training (regardless of your sport), and preventing disease and pain syndromes. Get the book Healthy Martial Arts
Free vegetarian starter kit, free newsletter, with materials in Spanish, to avoid cruelty to yourself, animals, and the Earth, one meal at a time - TryVeg.com
Reduce global warming: GoVeg.org reports on work published in NewScientist.com - It's Better to Green Your Diet Than Your Car (17 Dec. 2005). "You could exchange your "regular" car for a hybrid Toyota Prius and, by doing so, prevent about 1 ton of carbon dioxide from entering the atmosphere each year, but according to the University of Chicago, being vegan is more effective in the fight against global warming; a vegan prevents approximately 1.5 fewer tons of carbon dioxide from entering the atmosphere each year than a meat-eater does. The math is simple: You could spend more than $20,000 on a Prius and still emit 50 percent more carbon dioxide than you would if you just gave up eating meat and other animal products."
Feel encouraged. Being vegetarian or making occasional vegetarian meals does not have to involve any strange or expensive foods from specialty stores. You do not need any special pots or food processing equipment. It is a myth that vitamin supplements are necessary. Grocery bills can also be also far less expensive when you don't purchase meat (and don't substitute other expensive food that you do not need).
More Good Stuff:
I will post easy-to-make healthful (real) food for athletes and exercisers, during October vegetarian month, and for Vegan month in November.
Click the label "nutrition" under this article for all Fitness Fixer on healthy smart nutrition, and other labels for all posts on each topic. NonVegetarians are welcome.
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The previous post mentioned I am writing from the meeting of the American College of Sports Medicine (ACSM). Yesterday the ACSM ran a blood drive at the conference center. At a blood drive, volunteers donate a small amount of (their own) blood; only a pint. Giving blood is a helpful simple thing to do. Your body will quickly make more and replace the small amount you give.
You can give as often as every two months. Seventy-nine-year-old Lillian Bloodworth from Florida has given 160 times, spread over 40 years. Just giving one time in your life still makes you a hero. The single pint you give can be used to save several sick, even dying, people of any age.
Before donating, donors are screened through questions to make sure they have not engaged in practices that make them more likely to have diseases spread through blood. These practices can be sexual, injecting drugs for recreation or bodybuilding, even receiving tattoos or piercings. A small blood screening is done to assure that you have enough blood iron to make donation safe for you. Then you lie down comfortably while they take the blood from a vein in the inside of your elbow. A good phlebotomist (venipuncturist, blood donation taker) makes the process painless. A common topic in sports medicine is low iron. Medical texts devote much attention to populations with lowered iron levels, considering it a bad thing. Just as important to consider is high blood iron level, which is one intriguing risk factor for cardiovascular disease. High iron levels have also been associated with unusual fatigue, and perhaps cancer. One, of many, reasons to cut back (or eliminate) red meat is high iron content. Conversely, premenopausal women who lose small monthly amounts of iron, and vegetarians and athletes have lower incidence of heart disease than the rest of the population. One of the factors is that these populations often maintain lower iron levels.
High iron is not only an issue with extreme levels, or a genetic disorder of iron metabolism, such as hemachromatosis. Raised iron level from dietary sources may raise cardiac risk, particularly in men who don't have the benefit of monthly blood loss. Understandably, people with iron levels that are too low are turned away from blood donation. Other people donate to benefit their own health by lowering blood iron.
Either way, it can be healthy and kind to donate blood. Need for blood donations rises in the summer and holidays. Check with your Red Cross.
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Bloodmobile license plate photo by tellumo Blood donation photo by noricum
Regular physical exercise is documented to reduce risk of cancer. Exercise has also been found to increase survival in those with existing cancer, (JAMA and J Clin Oncol.) improving both number of years and quality of life.
Until recently (sometimes currently), cancer patients, along with heart patients and back pain sufferers were told to rest and stop activity. Inactivity creates new health problems and worsens existing health problems. Lack of regular exercise decreases strength, endurance, energy, blood sugar regulation, cellular repair (lengthy list here) and increases fatigue. Cancer treatments of radiation and chemotherapy do the same, and worse. This is called iatrogenic harm, which means injury or illness brought on by medical treatment. One medical report found that debilitating tiredness and loss of energy from cancer treatments can be more disruptive to the patient than the original pain of cancer. Another report called fatigue, "The most important consideration for the patient with cancer." Cancer fatigue can be a problem for months, even years, after treatments end.
Reader Dr. Zoe E., cancer survivor with personal experience writes:
"I don't think I'm quite ready for prime-time yet - but if I can be a source of encouragement to those trashed by chemo, I'm happy to be displayed.
"Yes, exercise helps if you can do it. Lots of people are lucky to experience low toxicity during chemo and are able to keep up their exercise programs or active life through treatment. Others are laid low and must stop treatment or are just trying to recover enough between treatments to continue them.
"While the Lance Armstrongs and Tony Snows of the world are inspirational, it would be a bad thing if the general population thought that people should be able to work and function during cancer treatment. Many, maybe most, can't and they shouldn't feel bad about it. Chemotherapy is as close to killing you as modern medicine gets."
Dr Zoe sent an update the day before yesterday:
"I did the Relay for Life on Saturday (a fund raiser for the American Cancer Society). It's a 12-hour team event where you keep one person on the track for the full time. I did the Survivor's Lap and several more with lots of rest stops. I managed to hang out there for 4 hours before I got too pooped. No photos though, I'm even more camera shy than blog shy! You can draw a picture if you want."
One of the benefits of exercise is that your body produces more of an interesting compound called heat shock protein. Heat shock proteins (HSP) are families of proteins that do several things including accompanying and helping other proteins under stress (called chaperoning). Heat shock chaperones keep the other proteins neatly folded when they are being deformed by stress factors such as infection, ultraviolet light, starvation, heat, and other harsh conditions. Heat shock proteins help cell survival and are thought to mobilize immune function against infections and diseases. One of the big stressors of focus in heat shock study is cancer. Heat shock proteins have been investigated for their role in activating immune response to cancer, and in cancer vaccine research.
Molecular physiology isn't my research area, so I haven't done any work in it personally. I just read the work of others. Heat shock proteins are intensely fascinating to me for their role in exercise, in increasing tolerance to hot environments (interestingly, cold too), and other extreme challenges to the body. I hope to post more about it from the sports medicine meeting next week.
Getting enough exercise to improve strength and quality of life doesn't only mean exhausting yourself or stopping your day to change clothes and go "do exercises." Get exercise that is healthy and fun, and as a normal part of how you bend and position your body in healthful ways during your day.
Readers have been e-mailing me to ask what supplements to buy for holiday presents to get muscular and slim. This post will cover a bit about protein supplements for exercising.
Advertising for protein supplement products wants you to believe that eating more protein builds muscle and causes you to lose more fat. Neither is true. When you exercise more, you use a small amount more protein than when you are not exercising. It takes very little protein to build more muscle. Most of the rest of muscle weight is water. Drinking extra water also will not build more muscle. All you need to do is healthy exercise. On an average Western diet, you do not use all the protein you eat, even when exercising hard and lifting weights. You break down unused protein, excrete the byproducts, and store the extra calories eaten as fat.
Protein supplements made with whey, dairy, and unfermented soy are a major cause of a bloated uncomfortable gastrointestinal tract. (Unfermented soy also is also increasingly being found unhealthy, and recommended to be limited.) Many protein supplements have sweeteners like sorbital and corn syrup, which produce more painful gas. More serious, high protein diets contribute to several major health problems. Eating high protein is long known to be a contributing factor in reduced bone density and osteoporosis. Animal protein, including the animal protein in dairy, increases urinary calcium loss. New studies are showing that high protein diets may increase risk of cancer and shorten life span.
Good quality protein is available without meat, dairy, or supplement powders. Try oats, brown rice, beans, lentils, sesame seeds, nuts, chickpeas, muesli, peas, seaweed, kelp, brewers yeast, hummus, tahini, and spirulina. These have protein, antioxidants, many nutrients, and fiber. It is not true that you need to carefully mix specific foods in each meal to get complete proteins from vegetables, grains, and legumes. Proteins combine on their own in the body over the day of eating a variety. It is another food myth that you must avoid eating protein with starch (carbohydrate), or not eat one food group in combination with others. Nutrients usually work better together.
You can build much strength and muscle without eating any supplements or high protein diets. Many are not "fit." In short, save your money. Do honest exercise in healthful ways. You will be healthier and wiser and look better. Take the money you save and make a real gift of the season by donating to impoverished areas or going to a shut-in neighbor and doing their vacuuming. That is the spirit of the season and fitness as a lifestyle together.
Photo model - Paul Plevakas, vegetarian athlete, who uses the natural exercise in my books and on this blog. This copyright photo is on the cover of the book Healthy Martial Arts.
Click the label nutrition for more "fitness" supplements.
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Exercise is More Important Than Calcium Supplements for Bones
Monday, September 18, 2006
Healthline
A study making recent news concluded that taking calcium supplements does not do much to reduce bone fractures in childhood or later life. The study did not cover all reasons, but it does not stand alone. Studies over many years show that bone density depends on more than eating calcium. Calcium loss occurs through smoking, drinking too much alcohol and soda, lack of exercise, and eating animal protein. A young person can thin their bones through bad habits to the equivalent of an elderly person.
Bone density when you are older depends on what you are doing now. Sedentary lifestyle is a major risk for osteoporosis and fractures. Exercise thickens bones from the muscles pulling on them. Without exercise, you can lose bone density no matter how much calcium you eat. Without exercise, you "pee" the calcium you eat back out. You need to give calcium a reason to stick on your bones.
Even if you are a young man you need to build bone now. Osteoporotic hip and spine fractures are a major cause of illness and death for both women and men. One in eight men over age 50 will have an osteoporosis-related fracture, greater than his risk of prostate cancer. The death rate in the year following a hip fracture is nearly twice as high for men as for women.
Research in elder populations shows ability to increase bone density with exercise. Weightlifting is often mentioned as needed. People think they need to go to a gym or buy hand weights for home use. Weightlifting includes lifting groceries, children, and packages around the house. Weight-resisting activity includes moving, pulling, and lifting your own body weight. You can load your upper leg at the hip, a major site of osteoporosis, by bending right using your legs for all the many times you need to bend every day. Go to Disc Pain - Not a Mystery, Easy to Fix for tips. Future posts will show more bone building exercise from daily activities.
Several vitamins and minerals in fruit and vegetables help bone density. Calcium also needs vitamin D to work. Sunlight is an often forgotten source. Sunlight is necessary for your immune system, bones, mood, and overall health. There are some who say there is no safe sun exposure. Balance your time of exposure to reduce risk of cataracts and skin cancer. Get out of your chair and get outside in the sunshine for exercise every day.
Click labels below this article for all Fitness Fixer articles on those topics.
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