The Breathe of Life

"He who breathes most air lives most life"-E. Barrett-Browing

Most of us take breathing for granted...an odd thing to take for granted due to the fact that we would all be dead rather quickly should this autonomic function go array. One's breathe has many functions in addition to the function of keeping us upright. In fact, by optimizing the breathing, we are doing the single most important thing we possibly can to stay healthy! We can incite internal changes to occur as a result of our increased focused breathing. This is made possible by the increased oxygenation that deep nasal breathing provides.
By perfecting our breathing, we can improve our body's circulation, thereby easing strain on the heart as well as helping our bodies to detox by moving lymph fluids more efficiently. Breathing via the nose is how we are designed, yet due to allergies, deviated septum, etc., many of us breath thru our mouths without even realizing that we are doing so. The additional benefits of nose breathing are more apparent when one partakes in exercise as we can create more energy in general by breathing thru the nose than the mouth. The lungs are the primary source of our energy levels. Nose breathing increases the body's energy by slowing the air escape from the lungs, allowing more oxygen to be extracted. Proper breathing can calm the body, as well as help one to maintain proper PH levels in the tissues (subject of a future blog post).

In order to switch from primarily mouth breathing to nose breathing, one needs to pay close attention to how they breathe in order to change. Partaking in Yoga is also very helpful as it gets one to slow down and pay attention to breath as when one breathes deeper, one becomes more flexible. I have tried this and it works! My two-by-four hamstrings have actually become more flexible as a result of breathing more slowly when I stretch! More in depth steps to take in order to retrain the body's breathing are: 1. Use nasal breathing strips, 2. Use nasal spray or a neti pot. I have used a neti pot daily for over two years and it helps to clean out the mucous and debris on the nose hairs. I do have a deviated septum, therefore, it is more difficult for me to nose breathe totally during heavy exercise, 3. Try not to eat anything within three hours of bedtime, 4. Avoid alcohol close to bedtime, 5. Known food and airborne allergies can exacerbate breathing issues, so, please do some investigation into what you may be allergic too and correct the allergies. I would suggest getting a good air purifier in your bedroom in order to clear up the chemical allergies, 6. Regular exercise, especially outdoors, allows you to breathe better thru the nose, and 7. Finally, try to relax, as stress causes one to breathe shallow. We live in a fast paced world making it difficult to do so, however, try your best to at least be aware of how you breathe . These tips can help lead us down the path to better breathing and consequently better health! I would suggest the following book for those interested in incorporating nasal breathing into their workouts:  Body, Mind, and Sport-by John Douillard.

Zumbatize Your Exercise Routine!

Here we are "smack dab" in the middle of the winter doldrums with no warmth in site! The resulting post holiday indulgences still stuck on your thighs, stomach and other parts hither. What is one to do? I would suggest trying a fitness class called Zumba, pronounced-zoomba. Zumba started in Colombia in the 90's and was brought to Miami by the fitness trainer who started it in the late 90's. Since that time, the popularity of this class has skyrocketed, consequently, many churches, YWCA's, community centers, etc., have incorporated Zumba classes into their schedule. The infomercials advertising Zumba with the slogan: "Ditch the workout-join the party," have helped to spread the enthusiasm and popularity as well. I myself, am in my second series of classes for Zumba and I love it! I took classes a few years ago approximately the same time of year. I was not wanting to spend hundreds on a gym membership, as I prefer to work out outside most of the year, however, I needed to "jazz" up my workout routine. This is exactly what Zumba does for me. I am a person who partakes in what is called "linear" sports, such as biking, running, etc., so Zumba teaches my muscles to work in unison, or at least that is the goal. However, the right side of my upper body still believes it is an island in the South Pacific, as the coordination takes a while. Don't let this stop you, as, it is an excellent exercise for all skill levels. Zumba classes have a pulse all their own as the setting is lively, with latin music playing, with the instructor guiding all participants through interval dance training with fitness moves interspersed, such as squats, etc. You will definitely know that you have been "zumbatized" when you wake up the next day. What is even more exciting about Zumba is that you burn a lot of calories having fun! the average person burns between 400-600 an hour, all while toning every body part and removing one of your left feet! I suggest going to http://www.zumba.com/ and finding a local instructor/class today! You won't regret it and before you know it, it will be spring!

Hemp-The Versatile Plant

Hemp is a perfect source of human nutrition. The Hemp plant has complete protein as well as oil from the seeds, lanolin and linolenic acids, in ideal ratios for humans. Linolenic acids are a vegetarian source of Omega 3 oils. Omega 3 oils are in short supply in our everyday modern diets and have a myriad of health benefits.

The benefits of the Hemp plant do not stop at its nutritional value which is mainly due to this plant's unique qualities, making it tough enough to substitute it for paper and wood, yet, pliable enough to be made into clothing and biodegradable plastic. Unfortunately, what is preventing the United States from utilizing hemp to the fullest in a vast array of products which could in effect lessen the mounds of plastic waste floating in the Pacific ocean as well as provide an alternate fuel source for our cars, can be summed up in one word-"politics." During the 1970's, the United States Congress designated hemp, along with its "kissing" cousin, Marijuana, as a "schedule 1" drug under what is called the Controlled Substance Act. In short, this made it illegal for anyone in the U.S. to grown hemp without permission from the DEA (Drug Enforcement Agency). The United States is currently the only country to ban the commercial growth of this crop. Our neighbors to the north, Canada, have taken advantage of this ban and have consequently made a lot of money in exporting goods produced from Hemp to us. Ironically, Hemp was not always viewed as a dangerous plant as can be evidenced by the utilization of it historically. The Declaration of Independence was written on Hemp and our forefathers, George Washington and Thomas Jefferson, once made a living growing and selling Hemp. Also, during WWII, Hemp was valued as a very important crop, so valuable in fact, that the U.S. government paid subsidies to farmers to convert their current crop fields to Hemp fields. The knowledge of the utilization of Hemp throughout U.S. history simply makes the current ban on growing it in this country more suspect. It is not a far stretch of the imagination to piece together why a benign plant like Hemp, which is a non-psychoative, low THC variety of the Cannabis Sativia plant, would not be subsidized by our government. What would be gained if a crop which grows well without herbicides, pesticides and fungacides, were allowed to be planted? How would the major chemical corporations be able to make "loads" of money if they could not sell their chemicals to cotton farmers? Upwards of 50 percent of these pesticides, fungacides and herbicides are applied to cotton crops, so, why plant a crop which could benefit planet Earth and mankind, when the pockets of some politicians as well as corporations can be lined? There could be a very promising future for this country if  Hemp was a legal crop. This single action would ignite jobs and have a greening effect on the entire planet as well as boosting the general health of the population. I would suggest visiting: http://www.votehemp.com/ frequently to both voice your opinion as well as become educated further regarding this miracle of a plant.

Laughter-Music for the Soul

What our world needs very badly currently is some humor!  We have been in the grips of one natural disaster after another as well as one of the worst recessions since the actual big depression. Many people are suffering and find it hard to even get out of bed as well as how to feed their kids and keep the roof over their heads. I do not believe that laughter is a cure all for what ails planet Earth right now, however, it is a viable coping method in many instances. Some of the most popular videos on YouTube involve one of two scenarios: laughing baby/babies and/or animal shenanigans, both of which tend to induce laughter in the majority of viewers. Humor and laughter can be contagious. It provides relief for a person both mentally and physically as well as creating social bonds amongst strangers. Laughter can provide physical relief by helping people to relax and to deal with pain and loss better. It also can boost one's immunity, help prevent heart disease, ease anxiety, stabilize moods, etc., all for free! What tends to provide the most benefit is laughing with others, rather than alone. I have been fortunate in my life as I feel that I have been gifted with a good sense of humor which can provide comic relief for myself and others! While a person's sense of humor is as unique to them as is their personality, some people really need a lesson in how to generate laughter and humor. One can start by creating opportunities to laugh such as:  going to a comedy club or watching a funny movie or t.v. show, share jokes, play with children or pets-going to a dog park with your pet is really a blast as many dogs are natural comedians and can literally entertain a person indefinitely! It is important to not take yourself too seriously and to laugh at yourself occasionally. Also, to keep things in perspective, remember to remind yourself of the things you are grateful for often, as this can help to put you in a "lighter" mood which is more conducive to receiving and to generating humor. I find it to be a skill and much like other skills we learn in life, the more we practice, the better we become. I wish you all much laughter and joy on your journey!

Is Eating Out Sabatouging Your Health?

We all live in a very fast paced, 24/7 kind of world which makes eating healthy very difficult at best. In fact, knowing what to eat and when are not as hard as learning how to make healthy, budget conscious meals in a short amount of time. This becomes more of a balancing act dependant upon how many "balls" one is juggling at once, i.e., kids, jobs, house, etc., you get my drift.The purpose of this blog article is not to shame you for eating out more than you eat at home. My purpose is to merely show you some potential consequences to your health if you continue to eat at restaurants and fast food venues more than you eat at home. One does not always realize that by making the choice to eat out several times per week, they may definitely be influencing their weight in a negative way. In fact, the more one eats out, the harder it can be to manage one's weight. The main reason being that restaurants, fast food and otherwise, are in the business of making money and to do this, they serve super size portions with not so healthy of ingredients. Even healthier "fast" food restaurants, such as: Chipoltle, Panera, etc.,  while utilizing some organic ingredients in their menu, still serve huge portions, especially Chipoltle, with their super baby sized burrito! At least Panera posts the caloric value of all of their meals right up on the wall behind the registers! I noticed this while in line one day waiting to order. The people in back of me asked me if I was o.k. as they must have thought I was ill due to my exasperated tones while looking at my "normal" menu selection's caloric value. My normal selection, the Sierra Turkey, had a grand whopping total of 900 plus calories, yes, 900!~ So, needless to say, I chose another sandwich with half the calories. I really appreciate that this chain had the frame of mind to post calories as I do believe it influences one's decision most of the time. There are options for people who do not want to stop eating out the majority of the time. One such option is: www.eatthisnotthatbook.com. I stumbled across the very existence of this book while reading my husband's Men's Health magazine. Each month, they have a "blurb" about what one should choose to eat while out and about vs. the full fat option. Another great resource is: HealthyDiningFinder.com and the Calorie King book which lists the caloric value of several fast food and sit down restaurant options. What can you do when you are in the establishment and do not want to go home to an empty refrigerator? The following are some common sense tips that may not be so common: 1. Consider reducing how much you are eating out and please, please take a cooking class (I don't give up so easy!), 2. Do not skimp on meals during the day in order to gorge on calories in the restaurant later in the evening. 3. Only drink water, with lemon, before the meal as many alcoholic drinks and soda are high calorie. On top of that, alcohol tends to lower inhibitions regarding menu choices, making it easier to eat more than one realizes. 4. Eat only a main course, not appetizers and desert on top of it. 5. Consider splitting an entree and/or bringing home part of your meal for lunch the following day.
Since it is unfair to think one will never go out to eat, I hope the above suggestions help you when you do go out. There are many cookbooks available for the so called beginner to explore nutritious home cooked options. You do not have to be Julia Child to cook, and remember, for the time pinched, which would be all of us, consider adding a crock pot to your selection of kitchen appliances. Bon Appetite!

An Egg is an Egg is an Egg....Not Really

All eggs are created equal?? Maybe if you click your heels together three times saying, "an egg is an egg is an egg" it might become truth! Eggs have gotten a "bum" wrap for the past thirty years or so. Back in the 1980's, it was believed that Egg Beater was better for the body than eating real eggs and other comedic farces such as Margarine was healthier than real butter! Unfortunately, the stigma regarding eggs has still stuck in the "file cabinet" called the human brain in some individuals. Eggs were on the dietitians and M.D.'s hit list for those at risk of cardiovascular illness, blamed for mysteriously making LDL (bad cholesterol) oxidize on site and glom to the sides of one's arteries in an instant. In reality, eggs are nature's wonder food. Packed full of nutrients such as: choline (brain health), zeaxanthin and lutein (carotenoids) which contribute to eye health and prevention of macular degeneration and vitamin D. Eggs are also a high protein content food, with approximately 6 grams of protein per egg. All of this nutrition in a tiny oval bundle equaling approximately 70 calories!
A multitude of studies has linked eating breakfast daily with a lower incidence of Type II Diabetes as well as weight maintenance and loss. Eating eggs for breakfast will go a long way towards keeping you healthy and they are very versatile as well. They are a better choice by far than cereal, toast and/or breakfast bars. So, consider reprogramming those memory banks if you have old tapes running through your head, of how the egg does the body harm. While heart disease remains the number one killer in the United States, proof that the egg contributes to this disease is virtually inconclusive via years of research. What is important however, when eating eggs, is to make sure that you are cognizant of the fact that all eggs are far from equal. The worst kind of egg to eat by far is the egg that has come from a factory farm. A fact substantiated by the most recent outbreak of Salmonella which was traced back to one factory farm in Iowa. Factory farm eggs may be cheap, but you may pay for it in the end. Hens raised in this type of setting are kept in crowded cages, fed cheap grain and are many times de-beaked to keep them from pecking each other to death! In fact, they are raised in similar fashion to cows and pigs where E-Coli is the disease of the day. When choosing eggs to eat based on knowledge, one would normally assume that organic is best. While indeed, organic is better for many reasons, such as the fact the hens are being fed 100 percent organic feed grown without pesticides and chemicals and having the ability to roam freely, what is left out of the equation is where exactly they may roam freely and assuming that hens are vegetarians. In fact, many organic and or cage free hens only see the inside of very big sheds with no windows. Also, hens and chickens on the farm, forage for greens, worms and insects, they do not run for a big bag of oatmeal!  The ultimate "diamond in the rough" regarding the type of eggs to eat are called pastured eggs with organic/free range being second. Basically, pastured eggs are the eggs that farmers ate prior to and shortly after WWII. They come from chickens able to forage outside on the grass and having access to greens,worms/bugs. The Eat Local movement is growing exponentially partly due to the fact that people are becoming conscious and aware in what they eat and where it comes from. I suggest reading Michael Pollan's book, "The Omnivore's Dilemma" for a more in depth look at the specifics of pastured eggs, namely the chapter about big organic chicken farms.  In short, real pastured eggs have five times more Vitamin D, 2/3 more Vitamin A, 3 times more Vitamin E and 7 times more Beta Carotene.
I am sure after picking up a copy of this book, you will see why the Eat Local movement is growing and possibly become a member of the growth, at least I hope so!

Aspartame-Not a Sweet Deal!

There are many so called "artificial" sweeteners on the market today none being more dubious in nature than Aspartame. This sweetener is approximately 200 times sweeter than refined sugar, and in my opinion more deadly as well. Aspartame is used in such brands as: Equal and NutraSweet. It was founded in 1965 and took approximately sixteen years to be approved by the FDA. This approval process was riddled with massive conflict as research data was manipulated to approve this product. Aspartame is comprised of two amino acids: aspartic acid and phenylalanine. It is due to the fact that the product is made from amino acids which are normally balanced when ingested in the complete amino acid profile, that it has been dubbed "natural" by the NutraSweet industry! However, this could not be further from the truth as when ingested, Aspartame breaks down into wood alcohol, or methanol and then into formaldehyde, otherwise known as embalming fluid! What is frightening is that since Aspartame hit the market after it received approval in 1981, it has been added to a multitude of food products, most of which are consumed by an unknowing public wanting to cut calories from their diet. One category in particular, soda or pop, either contains HFCS (high fructose corn syrup) or Aspartame, neither of which do a body good. The average consumer drinks one gallon of pop a week, yes, per week! The new kid on the proverbial block, Splenda, will be the subject of a future blog, as this sweetener is not much better. Going back to before the FDA approved the usage of Aspartame in massive amounts of consumer packaged goods, the sweetener was tested in over 100 scientific studies on both lab rats and humans. The rats were fed up to 100 times the amount that humans would normally consume. There are volumes of evidence which lead to the fact that Aspartame's safety was indeed exaggerated. For instance, out of 166 studies felt to have relevance for questions of safety for humans, 74 were funded by the makers of Aspartame and 92 were independently funded. Out of the 74 tests funded by the manufacturers of Aspartame, 100 percent of the results pointed to the total safety of the sweetener, whereas, over 92 percent of the independently funded tests, out of 92, provided evidence of a myriad of health issues regarding Aspartame. I do not know about you, but I surely do not trust an industry that tests the safety of its own product!
Many researchers have studied Aspartame since its introduction into the food supply, providing volumes of information regarding its lack of safety efficacy in humans. The term "aspartame disease" was coined by H.J. Roberts, M.D., a foremost authority on the sweetener. This phrase was the result of a 1,000 page compilation by Mr. Roberts, of which, 80 percent were formal complaints reported to the FDA regarding health problems suffered by the consumers' of the sweetener. Some of the health complaints reported are as follows: headache, dizziness, vomiting/nausea, abdominal pain, memory loss, seizures/convulsions, etc. If these symptoms are not enough to steer the consumer clear of eating/drinking foods made with Aspartame, there are more ill effects as well, such as: joint pain, tinnitus, development of fibromyalgia, blurred vision, lupus, cancer, etc. The laundry list of symptoms seems endless and to some medical professionals, not related to each other. Most of these symptoms are caused by the combination of the two amino acids, or dipeptides as they are called.. Amino acids are normal/natural, but do not occur as free floating and not balanced by the full complement of amino acids. Aspartic acid is a neurotoxin in its own right, and phenylalanine has the ability to cross the blood-brain barrier and cause headaches, mess up how neurotransmitters cross synaptic membranes, etc. All of these symptoms, tho varied, do have the commonality of being neurological in nature and thus, affect the nervous system of the consumer. The "cous de gras regarding the consumption of Aspartame containing beverages, is that it in fact increases appetite and cravings for sugar. This is counter to the very reason why many consumers turn to artificial sweeteners in the first place, to conserve calories!
In light of this information, I for one would not drink any beverage or food containing this potent neurotoxin. Especially since there are many viable and healthy options, such as: agave nectar, brown rice syrup, stevia, maple syrup, lo han, etc. Some of the aforementioned sweeteners can be used by diabetics as well without driving up insulin levels. I would not sacrifice health by utilizing a more than suspect sweetener. I would do internet research on healthy sweeteners and go to your local food cooperative and check out the options. Your life and health are worth it!

Water Provides the Gift of Life

The picture that I have chosen to embed in this article, is a slide from Mr. Masaru Emoto. He is a Japanese author and researcher of water. I would like to recommend one of his books: The Hidden Messages of Water. Most of us are aware that a human can only exist approximately 72 hours "tops" without water, yet, they can subsist on little to no food for more than a month. Water is the most important nutrient for the body besides oxygen itself! What researchers such as Masaru Emoto are bringing to light, is the fact that water has memory, retains information and also carries energy. The ability to carry information, despite being heavily filtered, is termed "energy signature" or "vibrational imprint." Emoto's work has also shown that sound and energy can affect the body due to the total water content of the body, as well as affect the water one drinks.
This conceptual theory has huge implications regarding humans and all life on Earth as we are all composed mainly of water. Chemical reactions in plants and all life forms takes place in a water medium as well. Therefore, the "chemistry" we call life, is in fact water chemistry.
After reading about the complexity of water and realizing all of its facets, it does not take a "stretch of the imagination" to realize exactly why it is so important for one's health. The minimum suggested daily amount of water is 2 quarts daily (purified). This is the minimum! One would need to increase this amount if they are drinking diuretic beverages like coffee and alcohol as well as if they are working out heavily. The next most important factor to consider regarding water, is that you drink purified water. I do not mean tap water, although, the City of Minneapolis touts their tap water as a viable means to eliminate the usage of approximately 17 billion barrels of crude annually in the making of bottles for bottled water. The City of Minneapolis has a state of the art water treatment facility and yet their water is still not recommended to drink. I agree with them on the point of eliminating drinking out of plastic water bottles, however, that is where the agreement ends. Studies from the Ralph Nader Research Foundation found up to 2,100 carcinogens in tap water across he country. I would suspect that the number increases in farming areas due to heavy pesticide usage. Tap water also contains "so called" legal chemicals added for our supposed health benefit such as: chlorine and fluoride. Chlorine is a chemical from the Halogen class along with Bromide, Iodine, Fluorine. Chlorine is suspected to block the uptake of thyroid hormone by blocking the absorption of Iodine. Fluoride, is another charmer as it has a laundry list of ill effects in the body. For a more detailed description of what this "legal" chemical does, please visit the following website: www.holisticmed.com.
In summary, water possesses almost mystical qualities, all of which we do not totally understand yet. What we do know however, is that water is vitally important to one's health for many reasons, including: supports and lubricates joints/tendons/ligaments, promotes good digestion, aids in nutrition absorption, regulates body temperature, aids in weight loss and toxin elimination, etc. In fact, two of the most common factors present in chronic disease states and aging rapidly are dehydration as well as the accumulation of cellular toxins due in part to dehydration. What is equally as important as drinking water itself, is to purchase a quality water filter which is either Carbon Filtration or an RO/Carbon Filtration system. I am surprised at the fact that water filters in the home are not as common place as a refrigerator and hope that one day soon water filters will be. For more in depth information regarding water's necessity for the health of the body, I recommend the following book by F. Batmanghelidj-"You're Not Sick, You're Thirsty!

Age-Is it only a Number?

One of the best quotes I have found to sum up my feelings about aging is as follows: "Age is mind over matter, if you don't mind, it doesn't matter." I like this quote as it really "hits the proverbial nail on the head" regarding the key factor in dealing with the inevitable, one's attitude. One thing we share as humans and mammals in general, is that we all will age. This is called chronological age, or the number of years we have been alive on planet Earth.  The component of age which can be more self directed is called biological age. There are websites in which one can go to and find out their biological age, such as:  www.oes.org. One's biological age can be manipulated as it is the age that most people would be when they have a body and mind similar to yours. This calculation is based upon your answers to certain questions regarding: health questions (body mass index and weight), general health questions regarding one's emotional, physical and spiritual health, lifestyle questions and specific dietary questions regarding how much fiber, alcohol, cigarettes, etc. a person consumes daily.
I don't know about you, but, I tend to find some solace in the fact that there is a modicum of control one possesses in regard to aging. In other words, although I am a certain age chronologically, which is a fixed number, I can have input into my biological age and thus "put the brakes" on the entire aging process.
The largest section of the population is perhaps the biggest  proof of the point that biological age can be changed. The Baby Boomers, who comprise approximately 28 percent of the United States population, born from 1946-1964. Baby Boomers want to stay fit, feel young and remain active. Boomers not wanting to get old, are accessing alternative health options such as: acupuncture, chiropractic, supplements, etc., all in an effort to stall aging and/or to increase their biological age. The driving factor for the boomers is the desire to prevent developing the degenerative diseases that they saw their parents develop as well as preserving their health and vitality as long as humanly possible. Despite the economic downturn, many Boomers still have disposable income which in combination with their growing concerns regarding age and health, are the foundation for growth of the Health and Wellness Industry as a whole. The majority of Boomers say that they feel younger than their age. The Baby Boom generation has changed the landscape of aging for all, as a generation with huge economic impact, many have and continue to spend money on health related products and activities.
I would like to think that the Boomers can change our perception of the elderly, as it does indeed need to be changed. We need to value the elderly for their life's knowledge and value to us, not continue to drug them and put them up in expensive "old folks" homes. Many cultures and previous generations did just that. They valued the elderly, honed knowledge from them and utilized it to make a better life for themselves and their families. We are all here for a reason and need to be honored for our unique gifts and skills regardless of our age. I would like to recommend the following websites which I have found most helpful for me as I age. I hope you too will find them valuable:

www.drnorthrup.com
http://www.workman.com/
www.youngernextyear.com

Ring in the New Year with Forgiveness

We live in a world of increasing complexity with a global population nearing 7 billion people. I would like to think that the many electronic "gadgets" that most individuals and families now possess is partly responsible for the fast pace in which we now live. I find it ironic as we all thought that computers would assist us in our daily duties and free up more leisure time, when in fact, they have done the opposite. Many young people, including children, are entrenched in X-box, texting, chatting, tweeting, etc., all requiring skill yet negating the most basic of human skills, namely conversation, personal contact, ettiquette, etc. I am not saying that all electronic equipment is bad, as I love my I Touch, cell phone, camera, as much as the next person, I am just saying that their usage has teetered out of balance. The resultant behavior of many people caught up in the usage of "technology" especially when surrounded by others in the constraints of a store, a car, etc., can many times be hurt feelings. I have seen many people wandering around grocery stores on their cell phones, quite oblivious to anyone around them. The clincher is when they go to check out and continue talking. This irks me to no end as I am sure it does to the cashier and other shoppers. My point is that our world is currently very rude and insensitive in general and this behavior has been exacerbated by technology. This is why I believe that it is more important in current times than ever in our history as a human race, to develop the skill of forgiveness. We have two options when presented with the daily barrage of rude insults: ruminate over the injustice of it all, or forgive the offender. You may be asking, why should I forgive the schmuck who cut me off in traffic rather than wish him ill will? I would say, because forgiveness benefits the forgiver more than it does the forgiven. Forgiveness is not just some vague concept taught to us in sunday school or church. It is a very necessary skill if we are to maintain our health. Forgiveness can be a difficult skill to develop due to many factors such as: belief that forgiving a person/event actually condones what happened, feeling that the person/event does not deserve forgiveness, and that by forgiving the person/event, it will cause the event to fade into oblivion. I believe it is in fact a way for the forgiver to reframe the event and to indeed remember the event while not attaching any feeling to it. The health benefits for the forgiver are myriad including: benefitting the heart by lowering heart rate and blood pressure, reduction in negative affect in the areas of physical symptoms, medication usage, sleep quality, energy levels, etc., thereby strenghening one's faith/spirituality, stress relief and conflict management skills. In summary, studies have shown that forgiveness restores one's positive thoughts towards the forgiven. These positive thoughts are utilized outside the relationship contributing to a general sense of altruistic behavior of the forgiver towards others manifesting in such behavior as: volunteering more frequently, donating to charity, etc.
In closing, I will leave you with one simplistic exercise to perform daily for a month which will enable you to practice your forgiveness skills. It was given to me by a dear friend and I have just started practicing it myself as I need to forgive a close family member. Repeat each line three times daily for 30 days:

If there is anyone or anything that I have hurt in the past,
either knowlingly or unknowlingly,
I forgive and release it.

If there is anyone or anything that
has hurt me in the past,
either knowlingly or unknowlingly,
I forgive and release it.

If I have hurt myself in the past,
either knowlingly or unknowlingly,
I forgive and releast it.

Namaste