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March 24, 2016

Research by the NIH Supports the Dietary Guidance in Kristina Amelong's Ten Days to Optimal Health

Effects of Low-Carbohydrate and Low-Fat Diets: A Randomized Trial

Lydia A. Bazzano, MD, PhD, MPH; Tian Hu, MD, MS; Kristi Reynolds, PhD; Lu Yao, MD, MS; Calynn Bunol, MS, RD, LDN; Yanxi Liu, MS; Chung-Shiuan Chen, MS; Michael J. Klag, MD, MPH; Paul K. Whelton, MD, MSc, MB; and Jiang He, MD, PhD

Ann Intern Med. 2014;161(5):309-318.

Background: Low-carbohydrate diets are popular for weight loss, but their cardiovascular effects have not been well-studied, particularly in diverse populations.

Objective: To examine the effects of a low-carbohydrate diet compared with a low-fat diet on body weight and cardiovascular risk factors.

Design: A randomized, parallel-group trial.

Setting: A large academic medical center.

Participants: 148 men and women without clinical cardiovascular disease and diabetes.

Intervention: A low-carbohydrate (<40 g/d) or low-fat (<30% of daily energy intake from total fat [<7% saturated fat]) diet. Both groups received dietary counseling at regular intervals throughout the trial.

Measurements: Data on weight, cardiovascular risk factors, and dietary composition were collected at 0, 3, 6, and 12 months.
Results: Sixty participants (82%) in the low-fat group and 59 (79%) in the low-carbohydrate group completed the intervention. At 12 months, participants on the low-carbohydrate diet had greater decreases in weight (mean difference in change, −3.5 kg [95% CI, −5.6 to −1.4 kg]; P = 0.002), fat mass (mean difference in change, −1.5% [CI, −2.6% to −0.4%]; P = 0.011), ratio of total-high-density lipoprotein (HDL) cholesterol (mean difference in change, −0.44 [CI, −0.71 to −0.16]; P = 0.002), and triglyceride level (mean difference in change, −0.16 mmol/L [−14.1 mg/dL] [CI, −0.31 to −0.01 mmol/L {−27.4 to −0.8 mg/dL}]; P = 0.038) and greater increases in HDL cholesterol level (mean difference in change, 0.18 mmol/L [7.0 mg/dL] [CI, 0.08 to 0.28 mmol/L {3.0 to 11.0 mg/dL}]; P < 0.001) than those on the low-fat diet.

CONCLUSION: The low-carbohydrate diet was more effective for weight loss and cardiovascular risk factor reduction than the low-fat diet. Restricting carbohydrate may be an option for persons seeking to lose weight and reduce cardiovascular risk factors.

Also read the New York Times article: A Call for a Low-Fat Diet that Embraces Fat

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March 23, 2016

Using Fleet Enemas for Your Colon Cleanse? Think Twice!

Fleet® enemas do not cleanse the entire colon.

Fleet enemas clean only the rectal area and (if you are lucky) the sigmoid area of the colon, so I do not recommend them firstly for this reason.

Fleet enema solutions pose a risk for serious health side effects!

Unfortunately, due to the broad influence of pharmaceutical companies, chemical laxative enemas are currently among the enemas of choice for most people. However, chemical enema solutions can cause serious health problems due to electrolyte imbalances, vitamin and mineral imbalances, and liver strain. This is the second reason why I do not recommend using Fleet or other chemical enemas.

On the actual product labels of these chemical enemas it states, "Since Fleet Enema contains sodium phosphates, there is a risk of elevated serum levels of sodium and phosphate and decreased levels of calcium and potassium, and consequently hypernatremia, hyperphosphatemia, hypocalcemia, hypokalemia, and acidosis may occur."

THINK TWICE before using chemical enemas. There are many safer colon cleanse alternatives available to you through the Optimal Health Network!

Reusable enema products are as safe and sanitary as single-use enema products if cared for properly.

What Fleet says about non-disposable enema kits:

"Q: What are the advantages of using a Fleet Naturals Cleansing Enema versus a reusable product?

A: Reusable enema products may not be sanitary and could be contaminated with fecal bacteria. Fleet Naturals is a hygienic, ready-to-use, single-use, pre-measured cleansing enema filled with an isotonic solution made with purified water."

Not only is reusable enema equipment more economical and less wasteful, but it is hygienic for repeated use if cleaned and cared for properly, as outlined below.


Use hot, soapy water with a non-chemical soap such as Dr. Bronner's Castile Soap or Young Living Thieves Cleaner.

To disinfect your nozzle each time, and your entire system as desired, use grapefruit seed extract and water, hydrogen peroxide and water, or any of the many other types of non-toxic disinfectants.

Prop the enema bag open. Crumple up a wash cloth or paper towel and stick it inside the bag. Take it out once the bag has dried well.

Hang the enema equipment, making sure the entire system dries out fully. Blow-dry the colon tube, hose, and bag if needed, especially in humid environments.

For added ease of cleansing, use clear tubing and silicone enema bags or stainless steel enema buckets.

Replace enema tubing frequently.

Use pipe cleaners and bottle brushes.

Inspect all enema equipment after cleaning and before next use.


    Safe Colon Tube Usage
    Safe Enema Equipment
    Safe Enema Procedures
    WATCH VIDEO: How to Take an Enema
    Therapeutic Enema Series

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January 22, 2016

Optimal Health Network’s Supplement Advice Column

Periodically Optimal Health Network will offer a blog post about what supplements we recommend and why, our recommended source of the supplement, and guidance on the best way to take the supplement.


Fish oil supplements contain omega-3 fatty acids. Omega-3 fatty acids are essential cornerstones of human nutrition. It is essential to understand that we do not produce omega-3 fatty acids in our body, therefore we need to provide these fatty acids through diet and supplementation.

Omega-3 fats are a key family of polyunsaturated fats. There are three main omega-3s:
  • Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) come mainly from fish, and are called marine omega-3s.
  • Alpha-linolenic acid (ALA), the most common omega-3 fatty acid in most Western diets, is found in vegetable oils and nuts (especially walnuts), flax seeds and flaxseed oil, leafy vegetables, and some animal fat, especially in grass-fed animals. The human body generally uses ALA for energy, and conversion into EPA and DHA is very limited.
Omega-3 is an integral part of cell membranes throughout the body and affects the function of the cell receptors. These healthy fatty acids provide the starting point for making hormones that regulate blood clotting, contraction and relaxation of artery walls, and inflammation. They also bind to receptors in cells that regulate genetic function. Likely due to these effects, omega-3 fats have been shown to help prevent heart disease and stroke, may help control lupus, eczema, and rheumatoid arthritis, support healthy brain function and cognition, and may play protective roles in cancer and other conditions.

Optimal Health Network recommends a minimum of 750 mg per day of combined EPA/DHA as a good place to start for all adults. Higher dosages of fish oil supplements need to be considered for issues such as high triglycerides (2000-4000 mg), depression (10,000 mg), Crohn's disease (4000 mg), and lupus and rheumatoid arthritis (6000 mg).

With over 10,000 published studies in the last three decades, omega-3 from fish oil is among the most researched natural ingredients available, and has a long history of safety and efficacy.


If you need individualized support with your supplement protocol, call us at 608-242-0200 or set up a personal consultation.

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July 24, 2015

Death Begins in the Colon

"You are an active member of the Earth's microbiome."
~ Dr. David Perlmutter

In January 2006 I published my book, Ten Days to Optimal Health. Now, nine years later, science is catching up with the reality that "death begins in the colon." A book entitled Brain Maker: The Power of Gut Microbes to Heal and Protect Your Brain - for Life, by Dr. David Perlmutter, does a fantastic job explaining what "death begins in the colon" means through cutting edge science and why our microbiome is crucial to our personal and collective health. Dr. Perlmutter also explains the potent interplay between intestinal microbes and the brain, describing how the microbiome develops from birth and evolves based on lifestyle choices, how it can become "sick," and how nurturing gut health through a few easy strategies can alter your brain's destiny for the better.

Dr. Perlmutter's scientific examples include:
  • A 2013 report shows that since 1979, death due to brain disease increased 66% in men and 92% in women in the United States, which is connected to an unhealthy microbiome.
  • In the ten wealthiest nations, deaths from brain disease - which largely reflects deaths from dementia - have risen dramatically over the past 20 years, which is connected to an unhealthy microbiome. The United States leads the way in dementia deaths.
  • Mood and anxiety disorders are on the upswing, which is connected to an unhealthy microbiome. About 1 in 4 adults in the U.S. suffer from a diagnosable mental disorder. About 1 in 10 adults in the U.S. suffer from depression.
Do you want to dramatically improve your health? Work through a home nutritional and colon cleanse program using Ten Days to Optimal Health and Brain Maker, with a home enema series process to optimize your microbiome. For support, contact the Optimal Health Network. An excerpt from Ten Days to Optimal Health: "This internal cleansing provides the intestinal tract and the immune system with a fresh start, since the water flushes out tremendous amounts of toxins, bacterial wastes, and decaying particles residing in the colon. Frankly, most people feel so physically refreshed that they are motivated to start eating well for these first ten days, in order to maintain that good feeling."

For a complete explanation, read Chapter 7: Colon Hydrotherapy in Ten Days to Optimal Health.

Your healthy microbiome sustains you. An unhealthy microbiome kills you.

Kristina Amelong


Buy Brain Maker: The Power of Gut Microbes to Heal and Protect Your Brain - for Life

Buy Enema Series Kit

Buy 3-Quart Silicone Coffee Enema Bag Kit

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May 6, 2015

Help Optimal Health Network Grow Its Healing Resources!

"My business goals around this wisdom exchange are to increase the amount of scientific data on our website that supports the reality that health DOES begin in the gut and to build a rich whole body/mind/soul healing library that will focus on spiritual healing, how stored trauma affects your health, and how your microbiome drives your mental and emotional well-being."
~ Kristina Amelong

Has OHN helped improve your health and well-being? Donate to Kristina's educational trip to Ecuador via our FUNDRAISING RAFFLE [fundraiser now finished] to help grow these valuable healing resources for others (and for you!).

A Big Leap!

Hi! Firstly, thank you from the bottom of my heart for supporting the Optimal Health Network and me over these past 18 years. Optimal Health Network is a healing resource to thousands of people.

Now I’ve decided to take a big leap in growing the resources of the Optimal Health Network. I am about to embark on a Wisdom Exchange on Transformational Leadership program in Ecuador. I will join health and wellness experts from five countries to explore behaviors and ideas that inspire greater professional and personal fulfillment through innovative approaches to well-being and positive social impact. As part of the experience, I will teach three classes at the Universidad de Cuenca and give a TED-like talk exploring diverse issues such as how health begins in the gut, spiritual healing, and entrepreneurship. To take this journey, I need your help and support. You can directly participate in making this a reality for me, and for the Optimal Health Network, by entering our FUNDRAISING RAFFLE [fundraiser now finished]. But first, let me give you a little background on how this all came about.

Throughout the world, a remarkable process of merging different ways of knowing and healing is unfolding. One story from my life illustrates what I mean. I spent a morning recently in prayer and study with His Holiness the 17th Karmapa, the head of the 900-year-old Karma Kagyu Lineage and guide to millions of Buddhists around the world. I am not a part of a Buddhist community, but the opportunity arose, and something within told me to join in.

Outside, every crabapple tree opened its pink, white, and red blossoms to a heavy spring rain. Inside, we pulled off our wet raincoats and took our seats. Monks, yoga instructors, professors of medicine, colon hydrotherapists, writers, neuroscientists, stay-at-home moms, security guards, translators, college students, retirees, and researchers prayed and then explored the fascinating conversation between science and spirituality, medicine and meditation.

This evolutionary conversation matters. It matters to all of us.

Twenty years ago, when I found myself in daily and wrenching gut pain, not able to leave my house because of my multiple chemical sensitivities, a medical doctor at the University of Wisconsin Hospital told me that I wasn’t eating according to the USDA food pyramid and that was why I was sick. He told me I needed to see a nutritionist. However, I did not feel that this advice spoke to my needs.

We are all aware of gluten-free foods; they are commonly available in most restaurants and grocery stores. Having celiac disease can be a blessing, a path to one’s own healing as well as a path to planetary healing. For instance, I’ve recently started including cricket flour in my diet (see video below) because it is healthy for my gut; it is gluten-free, tastes great, and is beneficial for the planet. I don’t know if I would so easily be able to choose to eat edible insects without the life experiences of eating different foods like bone broth soup, raw liver, and green vegetable juices, or exploring different healing modalities like the coffee enema, fecal transplants, and essential oil suppositories.

Kristina Eats Crickets

Witness the first time Kristina eats crickets. Her daughter baked her a dozen blueberry muffins with cricket powder!

Change is difficult. We are all growing and learning every moment of every day on this beautiful and crazy human journey. And we have a long, long way to go.

Through working with clients and supporting my own body, I am confronted with the need for merging different ways of knowing and healing every day. Again, on a personal note, my daughter fell off a trapeze over three years ago and now hardly ever leaves the house due to tremendous headaches. Since her injury, we've explored both mainstream medicine and alternative therapies to heal her body. Her head pain is greater than ever.

It is from the core of my being that I continue to deepen my knowledge of the healing arts. Just a few days ago, I was gardening. Over the past couple of years, I’ve created a spiritual hermitage for myself, a space to grow in my writing skills, in my relationship to God, in understanding how my history of trauma and abuse are still profoundly affecting my relationship to my body. As I smoothed over the dirt around my newly planted magnolia tree, I found myself standing up, looking to the dry blue spring sky, and saying out loud: I’m ready to take a next step, a step that takes me more fully into helping people. Please help guide me.

A few minutes later, I sprayed the dirt off of my bare knees and came into the house to check my email. The first message I opened was an invitation to join a group of healers on a Wisdom Exchange on Transformational Leadership in Ecuador, the exchange I described above. I couldn’t believe my eyes. I emailed back with a resounding YES! Within 24 hours, I was interviewed by the producer of the documentary which we will be making about healing and seeking. Within a few minutes of talking, he invited me to join the team.

My business goals around this wisdom exchange are to increase the amount of scientific data that supports the reality that health DOES begin in the gut and to build a rich whole body/mind/soul healing library that will focus on spiritual healing, how stored trauma affects your health, and how your microbiome drives your mental and emotional well-being.

This is such a big deal! I ask for your support through this time of tremendous growth and outreach by participating in our FUNDRAISING RAFFLE [fundraiser now finished]. The money raised through the raffle will help to pay my expenses for the trip. Also, please join me on Twitter, Facebook, Pinterest, and Instagram as I post new photos, healing resources, and stories around this unfolding journey. I would love you to take this trip with me!

In gratitude and healing,
Kristina Amelong

"Thanks for this information, Kristina. I love your business and the high, high quality of your care of people’s bodies. Your website is amazing." ~ Kathleen

Read more client testimonials

More About the Ecuador Trip

No Regrets Productions in partnership with Spryte Loriano Global is hosting the trip, which will take place June 2 through June 11. The great majority of the people traveling on this trip are transformational leaders, messengers, and teachers who have been recognized for making a difference around the world through their endeavors. During the trip, the entire group will be filmed for a television documentary called Life-List Ecuador: Making a Difference from the Amazon to the Andes.
Each team will provide empowerment / leadership / motivational training to Ecuadorian teachers and students to support the advancement and transformation of our global society. Participants will speak on stage in front of teachers and/or students, and also work with them one-on-one in workshop settings.

Each participant will receive a 15-minute professionally produced personal film documentary on his or her experience in Ecuador, and will be included in the web/television series. This is certainly a high-value offer for participants, as it highlights them doing meaningful work across the world and puts a spotlight on the unique message that each shares.

During the trip, the entire group will have a number of different experiences, including delivering clean water systems to rural villages, camping overnight at one of the villages after arriving there on horseback, visiting schools, learning about local humanitarian programs, and relaxing and connecting at eco-lodges in the Andes mountains and Amazon rainforest.

Learn more about the team
Kristina will be a part of:

Learn more about Ecuador:

If you have any questions or just want to talk, please call us at the Optimal Health Network at 608-242-0200 or email us at kristina@

If you'd rather support the people of the Kichwa community directly by purchasing a water filter, click here to learn more.

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