Poliquin Lifestyle

Tip 122: Live A Lean & Healthy Life: Tips To Conquer The “Obesogenic” Environment

5/26/2013 3:11:06 AM

Live a lean and healthy life by conquering the “obesogenic” environment that has taken over in mainstream society. The obesogenic environment includes the following elements, none of which you have to go along with:

1) A physical environment in which people drive everywhere and rarely use “active” forms of transportation such as walking or bicycling.

Solution: If you need to go somewhere that’s less than 1.5 miles away, walk or bike. If you have a bike, try using it for all transportation that is less than 5 miles away.

2) A work and leisure environment that is almost completely sedentary, leading people to sit for extended periods for 8 to 12 hours a day.

Solution: Get an elevated desk so you can stand at work and take regular movement breaks. Get rid of your TV and plan active leisure time every single day.

3) Pervasive endocrine-disrupting chemical exposure that may increase body fat stores and has been shown to alter hormone function. For example, BPA in plastic, parabens in shampoo, conditioner, and personal care products, and phthalates in cleaning products and air fresheners have all been shown to raise estrogen levels.

Solution: Get rid of all commercial cleaning and personal care products in favor of natural and organic ones. Avoid plastics, receipts, and canned food unless you know it comes in a BPA-free can.

4) The rise of processed food in the diet and the misconception that high-carbohydrate diets are necessary for maintaining high energy levels.

Solution: Opt for whole, non-packaged foods such as meat, fish, eggs, nuts, seeds, vegetables, and fruit. If it comes in a package it’s probably processed and you shouldn’t eat it.

5) The misconception that aerobic exercise will help people lose weight, when in reality, it will only train the body to be more efficient and hold on to energy (fat) stores, while decreasing muscle mass.

Solution: Do strength training and high-intensity workouts like sprints if your goal is to lose weight.

Tip 121: Get A Training Partner To Improve Performance & Overcome Plateaus

5/26/2013 3:11:06 AM

Get a training partner to increase your motivation during workouts so that you overcome plateaus. Research shows that when people exercise with a partner who is more advanced than they are, they will push themselves to lift more weight than if they trained alone. Working out with someone more advanced than you can also increase physical pain threshold.

For example, a recent study found that people who are in good shape and have confidence in their physical abilities, tend to get the best results by working out with someone who is moderately more advanced than they are. Novice trainees generally do better with a partner who is more closely matched in terms of skill and physical ability.

In addition, an interesting study tested the effect of having two female partners work together to complete a cycling test to exhaustion. Researchers compared those results to trial in which the women competed against each other or did the test alone.

Results showed that when the women worked cooperatively, they significantly increased work capacity and cycled much further than when the two women competed against each other. Most significant was that when working together, the women persisted for 102 percent longer than when cycling solo!

Consider the following tips in choosing a partner:
• Get better results by finding a training partner or workout group that works for your personality.

• If you like to compare yourselves to others, a competitive environment may be best. If you like teamwork, setting dual goals with a training partner may be ideal.

• Advanced trainees may do well in a threesome in which they can compete, and whoever is training best on any given day will likely raise the bar for the other two.

• Don’t get sidetracked with chit chat when training with others—be sure to count tempo and rest periods—it is not a social hour.

Reference
Irwin, B., et al. Aerobic Exercise is Promoted when Individual Performance Affects the Group: A Test of the Kohler Motivation Gain Effect. Annals of Behavioral Medicine. 2012. 44(2), 151-159.

An Easy Idea for On-the-Go Meat ‘n Nuts Breakfast

5/26/2013 3:11:06 AM

I love Charles’ infamous “Meat and Nuts” breakfast. The thinking and research behind it are solid, and my own personal experience of greater focus, clarity and satiety when I eat it tells me it produces on its promise. But breaking out the grill at 7am is not my idea of an easy morning. For the most part I like to plan for it by making extras at the evening meal to have on hand for a quick breakfast. I will often eat leftover meats cold or at room temp in the morning. Grilled salmon is great this way.

If you want to have an easy-thaw back-up on hand for mornings when there’s no ready meat in your fridge, try making mini-meatloaves. Choose any meatloaf recipe you like and make it in a muffin tin. Just under 2 pounds of raw ground meat will fill twelve cups. You need to use the leanest meat possible because the cups are small and there's no place for extra fat to drain. Clean, lean ground turkey works beautifully. Preheat your oven to 375°F and spray the muffin tin lightly with olive oil. Spoon the raw meatloaf gently into the cups to fill without packing and bake for about 30 minutes or until they’re cooked through (160°F on an instant read thermometer). Rest them for 5 minutes and remove them to cool. Chill in the fridge for 4 hours to overnight and then freeze them in a freezer-style zip closure bag, squeezing out all the air. They will keep for up to 3 months in your freezer, but the taste will be best if you eat them within 2.

Tip 120: Get in Shape Fast With Sprints

5/26/2013 3:11:06 AM

Get in shape fast with sprints. Everyone wants a quick fix for health and body composition. The good news is that if you’re willing to work hard for it, sprint training can get you up to speed quickly. Research shows that by doing three all-out sprint workouts for two weeks, you can significantly improve your health, shift the body into fat burning mode, and trim your waistline.

For example, a study of out-of-shape overweight men with an average age of 32 showed that doing just six sprint workouts on a resisted bicycle allowed them to decrease waist circumference by 3 cm, improve insulin sensitivity, the rate of fat burning, and blood pressure. The workout consisted of 30-second cycle sprints, with 4.5 minutes of active recovery, repeated for six repetitions.

Other studies show similar benefits of high-intensity training for health and body composition. Additional benefits of sprints include better heart and vascular health, lung capacity, metabolism, insulin health, and brain function by doing sprints.

The key is that sprints are physically and mentally challenging. But the payoff is more than worth it. Wouldn’t you rather commit to working hard and pushing yourself for a few weeks and actually see results?

Although this article doesn’t speak directly to mental toughness and the challenges presented by sprint workouts, read The Myth of Discipline for some motivation

Reference

Whyte, L., et al.
Effect of Two Weeks of Sprint Interval Training on Health-Related Outcomes in Sedentary Overweight Obese Men. Metabolism. 2010. 59(10), 1421-1428.

Tip 119: Take Action To Avoid BPA, Parabens & Phthalates To Prevent Cancer

5/26/2013 3:11:06 AM

Take action to avoid exposure to hormone-disrupting, cancer-causing compounds that will also make you fat. Everyday chemicals found in plastic, personal care products like soap and shampoo, paper receipts, and cleaning chemicals have been shown to alter hormone levels and cause cancer. We’ve actually known this for a while, but a new report from the conservative World Health Organization reminds us to avoid such chemicals at all costs.

Just published, the WHO suggests a ban on hormone-disruptors to protect humans and wildlife. WHO scientists are concerned about the increased cancer rates (especially sex organs and thyroid) and how these chemicals affect children’s brain function and behavior.

There’s also significant evidence that exposure to hormone disruptors is linked to female infertility, lower male sperm counts, disordered brain function, early-onset puberty in kids, and cardiovascular disease. Urinary BPA levels have also been positively linked to body fat percentage in youth and adults.

Tips to prevent exposure to hormone disruptors include the following:

• BPA is generally found in aluminum cans, recycled paper, receipt paper, plastic containers, and liquid drink cans. These companies have been reported to make BPA-free cans: Eden Beans, tuna from Wild Planet, Eco Fish, and Oregon’s Choice, Bionaturae tomatoes, Farmer’s Market pumpkin, and Natural Value tomatoes and tuna.

• Phthalates are fragrances that are found in air fresheners, perfume, body sprays, and cleaning chemicals. Any time you smell that slightly chemical odor from a conventional product, you are probably ingesting phthalates. Candles contain them as well.

• Parabens are found in personal care products. Look for the terms “methylparaben” or “propylparaben” in the labels. Opt for organic personal care products made by non-conventional companies—always check labels.

• Read more about BPA in the article What You MUST Know About BPA Exposure

• Read the WHO report HERE

Health Tip 18: Try Acupuncture to Deal with Alcohol Withdrawal

5/26/2013 3:11:06 AM

Acupuncture needles in the ear are widely used to calm down cravings of all sorts and have been well documented as being helpful in the treatment of withdrawal. Both the Lincoln Hospital in New York and the Haight-Ashbury Free Clinic have had very positive results incorporating some form of acupuncture in their drug and alcohol treatment programs, especially when used for the pain and anxiety of withdrawal and cravings. “Ear needles can be a valuable adjunct in helping people get through the difficult phases of withdrawal,” says Robert Duggan, M.A., founder and president of the Tai Sophia Institute in Maryland, whose center uses a variety of methods to treat addicts and alcoholics, including ear needles and 12-step programs. [From Jonny Bowden, PhD, CNS, best-selling author of The Most Effective Natural Cures on Earth]

My Perfect Grocery List

5/26/2013 3:11:06 AM

I often get asked, “What can I eat?” When people make the transition to a lower-carb lifestyle, they often feel they are depriving themselves. But the funny thing is, most people eat the same thing, day in and day out. In fact, many people have told me that they have had the same breakfast and lunch for the past 20 years! Let’s fix this.

First, understand that eating low-carb does not have to be boring and redundant. There are numerous types of meat and vegetables available to you. If you eat the same thing all the time, that’s on you, not the plan.

Here is what I do: I go to the grocery twice a week, once on the weekend, and again midweek. I buy for my husband and myself. He is a big guy, who trains hard and eats like I do, which makes shopping easier. Likewise, you will have to adjust the quantities of food you purchase to fit your family.

This is how my weekly trips to the grocery store work out for us:

• 3 pounds of meat per day (grass-fed beef or bison, wild-caught fish, free-range poultry)

• 2 bags of frozen organic vegetables per day

• a different fresh vegetable for each day

• butter (from grass-fed cows)

• organic coconut oil

• avocados

• organic olive oil

• organic balsamic vinegar

• herbs and spices, e.g., basil, hot chili peppers, oregano, parsley, thyme, rosemary, garlic powder, onion powder, Herbes de Provence, steak spice, sea salt, pepper, Caribbean rub, cloves (these are my personal staples)

• Raw nuts

• Olives

• Organic coffee

• Heavy cream (from grass-fed cows)

• 2 dozen eggs high in omega-3

To make things easier on ourselves, this is how we prepare our meals: First thing in the morning, we cook 2 pounds of ground meat and 2 bags of frozen vegetables. That food covers our breakfast, plus two other meals each. We also have nuts for my husband and olives or avocado for me (because I am allergic to nuts), and coffee with a splash of heavy cream to complete our breakfast. For dinner, we usually bake 1 pound of fish with a fresh vegetable that we stir-fry or roast in the oven.

This system is easy and efficient and provides plenty of variety. Our meals never taste the same, and I never get bored because the combinations of different meats, vegetables, smart fats, herbs and spices are endless.

Be creative, try something new! After all, variety is the spice of life!

Tip 118: Add These Three Seeds To Your Diet For Optimal Health & Body Composition

5/26/2013 3:11:06 AM

Eat more seeds to improve body composition and health. Seeds such as sesame, cumin, and pumpkin, are a nutrient-packed addition to your diet. The key is to eat them raw because once they are heated they lose their nutritional punch and produce toxic substances.

At first, seeds may not seem as easy to incorporate into your diet as nuts. However, you can throw whole seeds on salad, add ground seeds to a protein shake, mashed seeds can make a nice condiment or butter, and soaked seeds can be added to most dishes. For example, you can make tahini out of sesame seeds or grind up flax seeds and put them in a workout shake.

Here are the benefits of three of the most nutritious seeds:

1) Chia seeds are high in protein, magnesium, vitamin c, and the antioxidants quercetin, kaempferol, and chlorogenic and caffeic acid—both of which are also found in coffee. Chia seeds can’t replace your fish oil because they don’t supply EPA or DHA fat, but they do contain alpha-linolenic acid, which is beneficial in balanced doses with the other omega-3s.

How to use them: Grind chia seeds up and throw them in a shake or add them to Greek yogurt.

2) Sesame seeds are high in fiber, zinc, magnesium, and vitamin B1. Best of all, sesame seeds have been shown to be very effective at helping to detoxify excess estrogen from the body. This is important for both men and women because diets high in foods containing a fiber called lignans, which sesame seeds contain, have been linked with less cancer risk. Sesame seeds have also been shown to lower blood pressure and protect the liver from oxidative damage.

How to use them: Grind them up into tahini and use as a condiment for extra flavor on vegetables or meats. Check out this Chicken Tahini Salad recipe from Jeannette Bessinger.

3) Cumin seeds are high in antioxidants, can aid digestion, and have been used by traditional medicine as a tonic for the body. Along with fenugreek seeds, cumin has been shown to improve blood sugar and insulin health, making both a good addition to the diet to prevent diabetes.

How to use them: Get whole seeds and grind them up and add them to a shake, make tea out of them, of sprinkle the ground meal on a salad. Here’s a delicious Flank Steak recipe from Jeannette that contains ground cumin.

Other wonderful seeds to add to your diet include pomegranate (high in antioxidants), flax (help detoxify estrogen), pumpkin (B6-rich and alkaline), and hemp (high in essential amino acids).

Summer Shoulder Workout (video)

5/26/2013 3:11:06 AM

Nothing complements a physique like a great pair of shoulders. Wide, full shoulders make the waist appear smaller, the back appear thicker, and helps create an “X shape” that gives the overall appearance of a balanced physique. So if you want to look your best for the beach or pool, you need to give this area some specific attention. And I have just the workout.

First, consider that the shoulder joint has a ball-and-socket design that permits a wide range of movement. Although just about any upper body exercise will involve one of the seven major muscles of the shoulder, for complete development you need to perform a wide variety of exercises. The most practical way to do this is with supersets (pairing 2 exercises), tri-sets (3 exercises) and giant sets (4 or more exercises).

The following workout contains six exercises, organized into two tri-sets. What you will do is perform three exercises in a row with just 10 seconds of rest between sets, followed by a 90-second rest. Although you will be performing a total of 24 sets in this workout, the short rest intervals after the first and second sets enable you to complete the workout quickly – note that I didn’t say easily, but quickly.

This workout should be performed at least once a week, but not more than twice, with at least two days rest between training sessions. Try adding this routine to your current workout, and if your shoulders are really lacking behind your other body parts, do it first in the workout or as a workout by itself.

Good luck – and remember, summer is just around the corner!

Tip 117: The Benefits of a Mediterranean Diet: Fat Loss & Less Risk of Stroke, Heart Attack & Diabetes

5/26/2013 3:11:06 AM

Eat a Mediterranean Diet that is naturally high in protein, low in carbs, and provides healthy fats to achieve optimal health and stay lean. A widely reported study from the New England Journal of Medicine showed that people in Southern Europe who normally eat the Mediterranean diet significantly reduced their risk of suffering a stroke or heart attack when they ate extra olive oil or nuts daily.

The study divided healthy people over age 55 into three groups: A low-fat Mediterranean diet group, a regular Mediterranean diet group with at least 4 tablespoons of extra-virgin olive oil daily, and a regular Mediterranean diet with 30 grams of extra nuts a day.

Results showed that heart attack, stroke, and mortality rates were much higher in the low-fat diet group. People in the two high-fat diet groups had much better health outcomes over the course of the study. The findings were so striking that the study was actually stopped early so that participants on the low-fat diet could switch to the more beneficial higher fat versions.

Previous research shows that a Mediterranean diet can improve insulin health, lower inflammatory markers, and lead to sustained weight loss because it allows people to opt for a dietary “lifestyle” that is flavorful and sustainable. It’s fairly simple and doesn’t restrict calories.

All this is good news since the typical Mediterranean diet is very similar to the “Paleo”-style diet that is popular among performance-minded people in the U.S.—lots of vegetables, fruit, lean meats, beans and nuts, while limiting baked goods, red meat, and sweetened beverages. The main difference is the typical Paleo diet has more organic red meat, no alcohol, and limits grains to a greater degree.

Tip 116: Recovering From An Injury? Dose With Fish Oil, Protein, Antioxidants

5/26/2013 3:11:06 AM

When your body is repairing from an injury, your dietary and nutrient needs change. Two critical things you can do accelerate recovery are to take nutrients that will help decrease inflammation and get more protein to prevent muscle mass loss due to inactivity.

When we talk about decreasing the inflammatory response to injury, we mean helping the body to eliminate waste products that the body releases when tissue is damaged. Do this by taking extra fish oil, and antioxidants such as green tea and curcumin.

Studies show that all three of these supplements can decrease the acute inflammatory response to muscle and connective tissue damage, leading to faster healing. Topical curcumin cream has also been found to significantly accelerate healing. Rub it on the injured area daily to reduce pain and inflammation.

In addition, to prevent muscle atrophy due to immobilization, you need to eat extra protein and a regular dose of the branched-chain amino acids (BCAAs). Research shows that a high-protein intake helps build connective tissue and bone because the amino acids are the building blocks of this tissue.

Taking extra BCAAs has been shown to enhance the rate at which tissue is repaired, while reducing the muscle lost during recovery. A higher essential amino acid intake was also found to decrease the time it took for an injured muscle to recover its original strength prior to the injury.

To recover faster use the following strategies:

•   Take BCAAs between meals.
•   Shoot for getting at least 20 grams of essential amino acids at every meal.
•   Dose with fish oil, green tea, and curcumin.
•   Apply a topical curcumin on the injured area.
•   Drink extra water—at least 3 liters a day.

Grilled Peppercorn Rib-Eyes with Dijon Butter

5/26/2013 3:11:06 AM

Rib-eye streaks are fantastic on the grill and the sweet, tender flesh pairs beautifully with the pungent spice of crushed peppercorns. You can mix and match different types of peppercorns, including green, white or even Szechuan for peppercorn steak, but this recipe combines the classic crunchy black with the milder, softer red. These rib-eyes don’t need an extra sauce, but if you have the time, topping them with a dab of the mustard butter will provide an elegant presentation and more depth of flavor. Porterhouse is another cut that lends itself well to a hardy peppercorn crust –just remember to choose grass-fed for all of your beef. Combine these steaks with a cooling side – a large green salad with crispy lettuce, a citrus or balsamic dressing and a few handfuls of fresh sliced strawberries or sweet heirloom cherry tomatoes would be perfect.

Ingredients

¼ cup whole black peppercorns

3 tablespoons pink peppercorns (or more black)

Sea salt, to taste

4 rib-eye steaks, about 1-inch thick (around 10 ounces each)

Neutral, high-heat oil, such as rice bran, to coat the grill

Optional Dijon Butter

2 tablespoons pastured butter, room temperature

1 tablespoon minced shallot (or chives or red onion)

2 teaspoons grainy Dijon mustard (or smooth)

Instructions

Preheat the grill to medium high.

Combine the peppercorns in a spice grinder or designated coffee grinder and pulse until they are crushed, but not pulverized. If you don’t have a spice grinder, make a pile of about one third of the peppercorns in the middle of a large cutting board and crush them with the bottom of a cast-iron or other heavy-bottom skillet by rolling it over them from side to side. Repeat until all the pepper is crushed. Set aside.

Pat the steaks very dry with paper towels and season to taste with the salt. Sprinkle the pepper evenly over both sides of each steak and press to embed it lightly into the flesh.
Spray or wipe the grill lightly with oil and arrange the steaks. Cooked to desired doneness, flipping carefully only once –4-5 minutes per side, depending on size, for medium-rare.
While steaks are cooking, in a small bowl combine the butter, shallot, and mustard and blend well with a fork until thoroughly mixed.

When steaks are cooked, let them rest on a platter for a few minutes before topping with a dollop of the butter to serve.

Yield: about 4 servings

Notes from the Clean Food Coach:

You can also prepare these steaks in a grill pan. Try to minimize turning, but it’s fine to move them around in the pan to balance hotter and cooler areas. Lightly oil the preheated grill pan before adding steaks and cook for 4-5 minutes per side or to desired doneness. You will need to do it in two batches unless you have a large grill pan – crowding steaks tends to steam rather than sear them. Instead of making the mustard butter, take advantage of all the tasty bits left in the pan by deglazing it with a cup of a full-bodied red wine. Simmer until it’s reduced by half and whisk in a tablespoon of pastured butter for extra richness. Pour a bit over each steak to serve.

Want more? Check out The Clean Food Coach Facebook Page for tons of tips, tricks and recipes for prepping clean, whole foods in tasty, innovative and easy ways.

Tip 115: Beware: Increased Fiber Intake May Cause Zinc Deficiency

5/26/2013 3:11:06 AM

Both fiber and zinc are essential for health and body composition. Be aware that studies show that people with higher dietary fiber intake have a much greater risk of zinc deficiency. This is because most dietary sources of fiber contain phytic acid, which significantly decreases the bioavailability of zinc. The solution is to supplement with zinc but also to modify fiber intake so that you get it from sources that do not overload the body with phytates.

Grains, both whole and processed (bread, breakfast cereal and the like) contain phytates, which block the absorption of many minerals, but especially zinc, calcium, manganese, and iron. You want to avoid all processed grains and limit your intake of whole grains, getting fiber from whole vegetable, fruit, nut, and seed sources. In addition, consider taking a fiber supplement because low fiber intake is another massive problem in the Western world. According to the American Dietetic Association, less than 5 percent of the U.S. population eats the minimum recommended 25 grams of fiber a day—a dose that is very low if you eat a lot of protein.
Why is fiber so important? Obviously, it aids gastrointestinal health and can help prevent cancer. In addition, people who eat more fiber tend to be leaner and simply increasing your fiber intake can help you lose because it can modulate insulin, blood sugar, and help you to eat less. It’s also critical for cardiovascular health and protects against oxidative stress.

Likewise, zinc is essential for hormone production (specifically testosterone, insulin sensitivity, and cancer prevention. A deficiency is disastrous, but commonly people go around with low zinc status and never know. Solve low zinc by doing a liquid zinc taste test and then supplementing accordingly to raise levels. Avoid taking zinc chronically without testing your levels because it can be toxic.

Tip 114: Don’t Cheat Your Training: Do Full-Range of Motion Exercises to Gain Strength

5/26/2013 3:11:06 AM

Don’t cheat your training by restricting the movement patterns of your exercises. For example, make full squats in which you go all the way down below the point where the thigh is parallel to the ground a staple in your program. Once you’ve mastered the full-range squat, you may want to do training cycles with heavy half or quarter squats, but full-range training has too many benefits not to be used for all lifts.

Recent studies comparing full-range exercises and restricted motions show maximal strength gains are consistently greater with full-range training. For example, a study that compared partial biceps curl with full curls showed that the group that did the full-range curls gained 10 percent more strength. Likewise, muscle development tends to be slightly greater when full-range training is performed.

Take away a commitment to full-range training. Manipulate variables such as tempo, intensity, load, and type of contraction using a full range. For advanced trainees, specificity and partial-range lifts may allow you to overcome plateaus, but you must program them with strategic precision.

Health Tip 17: Try the Mediterranean Diet

5/26/2013 3:11:06 AM

The choices you make in your nutrition and lifestyle may be more important determiners of your ultimate health and happiness than any drug on the planet. The famous Lyon Diet Heart Study showed that just following a Mediterranean diet (including fish, vegetables and olive oil) produced a 72 percent decrease in coronary events, a 56 percent decrease in overall mortality and a 61.7 percent decrease in cancer. Further, in the famous ongoing Nurses’ Health Study, doing only five simple things was associated with an almost unbelievable 83 percent reduction in the incidence of cardiovascular disease. These are (1) eat a healthy Mediterranean-type diet, (2) exercise regularly, (3) don’t smoke, (4) drink in moderation and (5) maintain a reasonable bodyweight.
[From Jonny Bowden, PhD, CNS, best-selling author of The Most Effective Natural Cures on Earth]

Sweet and Spicy Slow Cooker Chicken Thighs

5/26/2013 3:11:06 AM

This is from one of our winners, Erin Mendelssohn of the US. Enjoy!

Ingredients:

2 ½ pounds boneless skinless chicken thighs

1 tsp. ground ginger

1 tsp. cayenne pepper (or more too taste)

1 tsp. minced garlic

¾ cup 100% fruit marmalade

3 tbsp. tamari

2 tsp. fish sauce

1 – 2 cups chicken broth

Directions:

Place chicken thighs in a slow cooker. Add the remaining ingredients with enough chicken broth to cover the chicken, Cook on high for about 4 hours or low for about 6 hours.

Serve with veggies and shred leftover chicken to place on a salad.

Two-Day-Split Workout (video)

5/26/2013 3:11:06 AM

Two-Day-Split Workout

It’s time for a new workout!

Here’s a two-day-split to perform at least three times per week, but four times is ideal. This time, the days are split into upper and lower body. You are still working all the major muscle groups, including the biceps and triceps.

Notice that the reps are lower compared to the previous two-day split. Doing fewer reps means using more weight. It is important that you challenge yourself with every set. At the end of each set, try to evaluate how many more reps you could have done. If you could have done 5 more reps, then the weight is too light. You should be 1-2 reps short of complete failure. I can’t stress this enough. It is really important that you push yourself if you want results. There is no such thing as a comfortable weight!

Enjoy!

Tip 113: Why Egg Yolks Are Good For You: The Perfect Protein Source

5/26/2013 3:11:06 AM

Eggs are the perfect source of protein. They score highest on four scientific scales for protein quality! Not only do they provide an abundance of easily digested amino acids, eggs are packed with vitamins and nutrients that improve brain health and aid in fat loss.

For example, choline, which is supplied in the egg yolk, is essential for brain function because it is needed for the body to make a critical neurotransmitter called acetylcholine. In addition, choline helps the liver to detoxify and avoid accumulating fat, which is essential for optimal liver function. Eggs also contain other nutrients such as the B vitamins, and two nutrients that may help prevent cancer: lutein and zeaxanthin.

Meanwhile, research shows there is no link between eating whole eggs and elevated cholesterol. In fact, if you eat as much as three eggs a day on a carbohydrate-restricted diet, you may decrease inflammation and improve cholesterol markers. That’s what happened to a group of men who had only 18 percent of their diet from carbs but ate fat liberally, including three eggs daily for 12 weeks. The men also lost 5 kg over the course of the study.

Take away the understanding that eggs are an excellent protein source that can be included in a low-carb, high-protein diet for optimal body composition and health. The key is to restrict carbohydrates, eat high-quality whole protein, and avoid processed or isolated fats.

Reference

Ratliff, J., et al. Eggs Modulate the Inflammatory Response To Carbohydrate Restricted Diets in Overweight Men. Nutrition and Metabolism. 2008. 5(6).

Personal Care Products: Beware!

5/26/2013 3:11:06 AM

In the 1989 Batman movie starring Michael Keaton, the Joker terrorized the city of Gotham by chemically altering commonly used cosmetics and hygiene products. Batman saved the day, of course, and citizens no longer had to worry about toxins in their personal care products. Or do they?

The fact is, you can absorb chemicals through your skin, and many products have not been evaluated for safety. Those that have been evaluated are not looking good. For example, in 2007 a report by the Organic Consumers Association reported that 40 percent of the personal care products they tested, such as shampoos and body washes, contained a chemical linked to cancer. The report said:

“Ethoxylation, a cheap short-cut companies use to provide mildness to harsh ingredients, requires the use of the cancer-causing petrochemical Ethylene Oxide, which generates 1,4-Dioxane as a byproduct. 1,4-Dioxane is considered a chemical ‘known to the State of California to cause cancer’ under proposition 65, and has no place in ‘natural’ or ‘organic’ branded personal care products.”

In one of the most extensive investigations of personal care products, conducted in 2007, it was found that 1,4-Dioxane showed up in 28 percent of the 27,000 products studied. The following products were among the worst offenders:

• Baby shampoos: 57 percent
• Baby bubble baths: 55 percent
• Body firming lotions: 43 percent
• Around-eye creams: 35 percent

“This ingredient is easy to remove, but companies often don’t take it out, leaving their customers at risk,” says Richard Wiles, executive director of the Environmental Working Group (EWG), which conducted the study. “Without federal standards in place to regulate this, or any other chemical in personal care products, consumers are left with little choices and even less knowledge about the problem.”

To weed out risky personal hygiene products from those you buy, the EWG says a good place to start is by learning how to identify harmful ingredients listed on a product’s label. Although the EWG website (ewg.org) offers a list of harmful ingredients, a good place to start is to avoid ingredients that contain petroleum-based compounds called PEGs (polyethylene glycols) and other ingredients that have the letters “-eth” suffixed to them, such as sodium laureth sulfate. You should also avoid products that contain the word “paraben,” such as methylparaben, propylparaben and butylparaben.

Another valuable resource is the David Suzuki Foundation, a Canadian-based environmental group established in 1989, sustained by donors and a large volunteer staff. The company offers an extensive, free report on their website (davidsuzuki.org) on the problems with the above ingredients as well as these:

• BHA and BHT
• Coal tar dyes: p-phenylenediamine and colors listed as “CI” followed by a 5-digit number
• DEA-related ingredients
• Dibutyl phthalate
• Formaldehyde-releasing preservatives
• Parfum (a.k.a. fragrance)
• Petrolatum
• Siloxanes
• Triclosan

Although it seems like a lot of work to search for toxic-free personal care products and then paying more for high quality, the payoff in health benefits is worth the investment. Start by reading labels and developing your own list of personal care products that not only make you look great but also give you peace of mind.

Tip 112: Want To Lose Fat?

5/26/2013 3:11:06 AM

If you want to lose fat, you need a nutrition and exercise program that will produce the greatest calorie burn a day. The good news is it’s not hard, and by maximizing energy use, you can also enhance hormone levels that aid in fat loss.

First, you need to avoid a diet-only intervention because this will lead you to burn as much as 20 percent fewer calories a day. Diet-only programs lead to lean tissue and muscle loss, which causes your body to burn fewer calories each day. The combination of reducing your lean mass and decreasing the amount of food your body has to digest and process could lead you to burn 300 fewer calories, making your weight loss efforts useless.

Instead of a diet-only program, do resistance training and intervals and modify the proportion of protein, fat, and carbs you eat because this will lead to an increase in energy expenditure rather than a drop. For example, studies show that resistance training workouts can increase resting energy expenditure by an average of 150 calories a day and as much as 450, depending on the volume and intensity of the workout.

Likewise, the thermic effect, which is the amount of calories used to digest food, is normally about 10 percent of your total energy expenditure. However, by eating frequently you can increase your energy expenditure, while maintaining blood sugar at an even level. Finally, eating more protein and whole foods that contain a large dose of fiber can significantly increase energy burn. Protein requires the most energy to breakdown, followed by carbohydrates, with fat bringing up the rear.
The best fat loss plan is threefold:

•   Avoid diet-only programs.

•   Eat a high-protein, whole food, high-fiber diet.

•   Eat frequent meals—shoot for 5 to 6 meals every 3 hours to take advantage of the thermic effect of food.

Tip 111: Want A Healthy Heart? Avoid Long Distance Endurance Exercise

5/26/2013 3:11:06 AM

Do resistance training and short interval workouts to improve heart health and cardiovascular function. Avoid long distance endurance exercise such as marathons, distance triathlons, and long distance bicycle races because they can lead to potentially harmful cardiovascular effects.

In a recent report from the Mayo Clinic, researchers found that vigorous aerobic exercise longer than 60 minutes elicits diminishing health returns. Adverse health events are more common in endurance competitors due to the dangerous side effects of training that include greater risk of atrial fibrillation, cardiac remodeling, stiffening of the atria and large arteries, and myocardial fibrosis, all of which significantly increase risk of heart attack.

If your goal is cardiovascular health and longevity, opt for resistance training that is programmed to achieve your goals:

•   For strength development, lift primarily heavy loads for fewer than 6 reps per set.

•   For body composition and fat loss, use a higher volume with short rest periods to elicit metabolic stress.

•   If you like aerobic exercise, opt for shorter distances (5Ks or sprint triathlons) rather than long distance competitions. Mix up steady-state training with weight workouts and intervals for best performance and health results.

Reference

O’Keefe, J., et al. Potential Adverse Cardiovascular Effects from Excessive Endurance Exercise. Mayo Clinic Proceedings. 201. 87(6), 587-595.

Clean Beef Stir Fry

5/26/2013 3:11:06 AM

Stir fries are an excellent paleo staple because they are so easy to make and oh so clean: just meat and veggies. They can be thrown together with nearly any protein and multiple different types of quick-cooking vegetables. This one is made with a delicious, sweet-hot citrusy sauce that combines freshly squeezed orange juice and the pungent chili bite of Sriracha. If you can handle the carbs, serve this stir fry over bowls of steamed brown basmati rice. If you’re eating low carb, enjoy it straight up, over a bed of lightly steamed greens, or over spiralized raw zucchini noodles.
Enjoy!

Ingredients

¾ cup fresh squeezed orange juice

1 tablespoon gluten-free tamari

2 teaspoons Sriracha* Hot Chili Sauce (or other hot chili sauce)

1 teaspoon orange zest

1 teaspoon brown rice syrup, optional

2 teaspoons kudzu (or 1 tablespoon corn starch or arrowroot), to thicken sauce

1 tablespoon sesame or peanut oil, divided

1 pound pastured boneless top sirloin or flank steak, fat trimmed and cut into 1/4-inch thick slices, 2–3 inches long

2 cups bite-sized broccoli florets

2 cup snow or sugar snap peas, trimmed

5 cloves garlic, minced

2 tablespoons ginger, minced

1/3 cup sliced green onion

Instructions

Whisk together orange juice, tamari, Sriracha, brown rice syrup and kudzu in a small bowl until smooth and well combined. Set aside.
In a large skillet, heat 1 teaspoon of the oil over medium high heat. Add the steak strips in a single layer and sauté, turning occasionally, for about 4 minutes or to desired doneness. Remove steak and set aside.

Add remaining 2 teaspoons of oil to pan, add broccoli and cook for about 2 minutes, stirring frequently. Add the peas and cook for about 2 more minutes or until vegetables reach desired tenderness. Cover pan briefly to speed softening, if desired. Remove veggies from pan and set aside with the steak.

Pour a few more drops of oil into the pan and add the garlic, ginger and green onion, and sauté for 1 minute. Pour sauce into pan and whisk for about 30 seconds or until it thickens slightly. Add meat and veggies back to the pan, mixing gently, and cook for a couple of minutes until everything is hot.

Yield: 4 servings

Notes from the Clean Food Coach™
*Look for Sriracha in the international section of most large grocery chains or Asian markets.

Want more? Check out The Clean Food Coach Facebook Page for tons of tips, tricks and recipes for prepping clean, whole foods in tasty, innovative and easy ways.

Tip 110: Squat All The Way Down For Healthier, Leaner Legs

5/26/2013 3:11:06 AM

Do full squats in which you go all the way down to build healthier, leaner legs. Don’t worry, squatting all the way down below the point where your upper leg is parallel to the floor won’t hurt your knees.

In fact, performing full, deep squats can improve balance between the muscles in your legs for stronger knees. Deep squats also require a large degree of flexibility, so regularly training them can help you increase range of motion.

The idea that full, deep squats are bad for the knees is one of those strange fitness myths that is completely unfounded in scientific research. Long-term studies suggest full squats have no negative effect on knee ligament stability, nor do they place the knee joint at risk of injury. As mentioned above, they can actually improve stability and heath. Plus, they reduce the stress on the lower back and train your abs.

Tips to start doing full-range squats include the following:

Avoid excessive forward lean. If you lack flexibility in the ankles or hips, you need to work on range of motion in these joints, but in the meantime, squat with your heels elevated on a slanted wedge or weight plates under your heels.

The knees which should track in a line close to the border of the first and second toe. If you have structural imbalances and are unable to do this, start with split squats and step-ups before doing two-legged (bilateral) squats.

Use proper hand and elbow placement when doing back squats by keeping the elbows below the bar. People often incorrectly lock their elbows back behind them, which can increase forward lean. Instead keep the elbows below the bar with the grip slightly wider than shoulder width.

To come out of the squat, drive with the legs and squeeze the glutes during the upward motion. Avoid tilting the pelvis at the top—just squeeze the glutes, but shift your pelvis forward because this will put stress on the lower back.

Keep your chest held high and look straight ahead. Do not look upward at the ceiling or excessively bull the neck because doing so interferes with the connection between the brain and your muscles (called neural drive).

Tip 109: Lose Fat & Perform Better With Coffee—Avoid Sugar & Carbs

5/26/2013 3:11:06 AM

Avoid putting sugar in your coffee or eating a carb-filled meal with it if you want to lose weight or get a lift from the caffeine. Research shows that coffee, and the caffeine it contains, will increase the use of fat for fuel in the body and improve training performance. However, it’s all for naught if you drink coffee with sugar or eat carbs.

Although the overall effect of coffee on insulin health is increased sensitivity, combining high-carb foods that spike insulin with coffee is a bad idea. Likewise, eating foods that are turned into glucose (sugar) in the body will blunt the stimulatory effect of caffeine.

Scientists aren’t exactly sure what is going on when you eat carbs with coffee, but they have shown that when a high-carb meal of toast, jam a fruit drink, and a powerbar was eaten for breakfast with a large dose of caffeine, the stimulatory effect of the caffeine was reduced by almost 90 percent.

The key is to avoid high-carb foods completely, or at the very least when enjoying coffee. If you take caffeine, or want to get an energy boost from coffee before training, avoid adding sugar or eating carbs. And NEVER use caffeine or coffee post-workout because it increases adrenaline and blunts the elimination of cortisol, hampering your recovery.

Health Tip16 Take B6 to Relieve Carpal Tunnel Syndrome

5/26/2013 3:11:06 AM

A B6 deficiency is common in people who suffer from carpal tunnel syndrome. This painful disorder is caused by compression of a nerve that passes between the bones and ligaments of the wrist; it can cause weakness and pain when gripping, in addition to burning, tingling and aching. Taking 100 to 200 mg of B6 daily can help relieve pain. But you must be patient: The average amount of time it takes to feel relief is three months or longer. [From Jonny Bowden, PhD, CNS, best-selling author of The Most Effective Natural Cures on Earth]

9 Not-So-Healthy Health Foods

5/26/2013 3:11:06 AM

Tony the Tiger says his breakfast cereal is “Greeeaaaat!” Bruce Jenner, before taking a backseat to the Kardashians, was an Olympic champion who attributed much of his success to Wheaties®. And Taylor Swift, Batman and Superman all sported milk mustaches and asked if you’ve “Got Milk?” If you think these are merely entertaining and harmless ad campaigns, Houston, we’ve got a problem. The truth is these messages – and many more like them – have convinced Americans to accept as health foods many products that are actually bad for us. Let’s look at a few:

Cows’ milk. A 2011 study in the journal Nutrition and Cancer found that cows’ milk stimulated the growth of prostate cancer cells, producing an average increase in cancer cell growth rate by more than 30 percent. In contrast, almond milk suppressed the growth of prostate cancer by more than 30 percent. The researchers caution that elevated levels of estrogens in cows’ milk may be the source of the increased cancer cell growth. Although milk has been suggested as an ideal protein source, it is extremely allergenic.

Soy milk. Researchers suggest that soy affects the hormone balance in humans, resulting in higher testosterone levels in girls, who normally have minimal levels of testosterone; and higher estrogen levels in boys, who normally have minimal levels of estrogen. Another concern is that almost all soy is genetically modified. Men should avoid soy because it has been shown to lower testosterone, while women of reproductive age should also steer clear of soy because it can lead to poor body composition and increased risk of breast cancer.

Cereal bars. Where did people get the idea that eating bars made out of the same ingredients found in unhealthy cereals would be good for them? In addition to often containing gluten, which many people do not tolerate well, these bars often contain large amounts of sugar.

Pizza. There was a rumor last year that the US government declared pizza a vegetable! Not quite. If you find a copy of the massive 401-page agriculture appropriations bill that is at the heart of this controversy, you won’t find any mention of pizza directly, but it does mention tomato paste. More specifically, Congress was trying to determine how much tomato paste equals a half-cup of vegetables, and the answer appears to be an eighth of a cup. So, not only does Congress not know their vegetables, they also seem to have a problem with math!

Diet soda. One of the most popular types of sweeteners used in diet soda is aspartame. Aspartame is an artificial sweetener that is about 200 times sweeter than sugar. It contains methanol and two amino acids: aspartic acid and phenylalanine. Phenylalanine can depress serotonin (a chemical released from nerve cells that has many benefits, such as helping you sleep). Aspartic acid is an excitotoxin that can overstimulate neurons in the brain, causing them to die. Aspartame has been associated with 92 different health side effects, including vision damage, depression, high blood pressure, insomnia and PMS.

Protein bars. Just the name protein bar borders on false advertising because it is difficult to design a bar that makes a significant contribution to daily protein requirements. Here are some examples of the protein content of several of the most popular health food bars: BTU Stoker, 10 grams; Clif Bar, 5; Protein Edge bar, 10; and Gator Bar, 3. Another problem with so-called protein bars is that they often add sugar (protein is not sweet).

Energy bars. Most popular energy bars are full of things you really don’t want in your system. For example, a single PowerBar™ contains 230 calories spread among 45 grams of carbs, 2.5 grams of fat and 10 grams of protein. Unfortunately, the number-one ingredient in these bars is fructose corn syrup, which promotes type 2 diabetes, high blood pressure and coronary artery disease.

Bottled tea. Refined sugar is commonly added as a sweetener in bottled tea. Also, bottled teas usually lack antioxidants called polyphenols. According to a study presented at the American Chemical Society in 2010, some bottled teas were so lacking in polyphenols that you would have to drink 20 bottles to get the equivalent amount found in just a single cup of brewed tea!

Yogurt cups. Often these products contain a considerable amount of sugar in the form of corn syrup. Also, many frozen yogurts contain yogurt that has been heat-treated, a process that kills the active cultures.

When you’re shopping, remember the popular axiom “Fool me once, shame on you – fool me twice, shame on me.” Be a smart consumer, read nutrition labels and don’t get fooled again by misleading advertisements.

Tip 108: Health Benefits of Interval Training: Fat Loss & Better Heart, Lung & Mental Health

5/26/2013 3:11:06 AM

Interval training in which you alternate between very intense activity and active rest periods is well known for its fat burning effects. The benefits extend further than simply making you lean and cut.

Intervals also improve cardiovascular and lung health, lower blood pressure, improve cholesterol, and aid mental wellness. For example, studies show exercise at a high intensity helps manage depression and improves total brain volume for better cognition.

You can also save time by doing intervals because most workouts only require 20 to 25 minutes of total training time compared to the longer 30 to 45 minute recommendations that go with aerobic exercise.

To begin interval training, try the 30-20-10 model. Perform four 5-minute intervals in which you jog for 30 seconds, run at a moderate intensity for 20 seconds, sprint for 10 seconds, and then repeat.

Other proven interval programs include the following:

On a bike, try 8 seconds of all-out cycling followed by 12 seconds of active rest cycling, repeated 60 times for 20 minutes.

If you have a base level of conditioning and want to lose fat, try a demanding 1 to 1 interval-to-rest program with 30-second sprints and 30-second jogging recovery for four 4-minute intervals.

A less intense model is ten intervals of 30-second all-out sprints with 90-seonds active rest.

Tip 107: What You Need To Know About Cholesterol

5/26/2013 3:11:06 AM

There is lots of confusion about cholesterol and health, both in terms of how it gets elevated and what high cholesterol means in light of other health markers. A recent study from Harvard found that you can have a lot of “good” HDL cholesterol with low “bad” LDL cholesterol and still be at high risk for heart disease.

Researchers found that you can be overweight, have elevated triglycerides, and generally poorer health but with “healthy” cholesterol levels. This is because these people tend to have large amounts of a small pro-inflammatory protein called Apo-lipoprotein C-III on the surface of the HDL cholesterol that increases their risk of heart disease.

Blood samples from more than 32,000 women and 18,000 men were analyzed, and it was found that those with apoC-III had more inflammation and were at more risk of developing heart disease.

Simply, this means that if you eat poorly (processed foods), don’t work out, have high stress, have elevated triglycerides, and have poor insulin health, but your doctor tell you that you have “good” cholesterol, you probably shouldn’t listen to them! Even if you only do one of the mentioned things that will compromise your overall health, you may be at greater risk of heart problems down the road.

The solution is to clean up your lifestyle:
•   Work out regularly
•   Figure out a way to manage stress
•   Improve your insulin health by eating more protein and fewer carbohydrates
•   Eliminate all trans fats and processed foods in favor of whole food and good fats.

Read more about cholesterol myths in the tip, Improve Your Cholesterol By Eating Eggs

Reference
Jensen, M., et al. Apo-lipoprotein C-III as a Potential Modulator of the Association Between HDL-Cholesterol and Incident Coronary Heart Disease.
Journal of the American Heart Association. 2012.

Why Eating Like A Dietician May Not Be the Best Way To Eat

5/26/2013 3:11:06 AM

Life as an Integrative Dietitian is never dull. For starters, I’m a big hit at cocktail parties. Complete strangers divulge their bathroom habits to me, completely unsolicited. I am the laughing stock of my non-industry friends who see me pop supplements like a junkie on the streets. And, I love to write about what are considered to be controversial topics by the mainstream. Which means I’m also at complete discord with my (non-integrative) dietitian colleagues.

The USDA considers RDs to be experts on the subject of nutrition. But the USDA heavily influences the curriculum of the dietetics association, which means there isn’t much in the way of holistic nutrition in mainstream nutrition education. When I received my MS in Clinical Nutrition in the early 1990’s, low fat eating was the diatribe, along with “everything in moderation.” Not much has changed since then in the dietetics profession, and the nation’s obesity levels continue to rise steadily. In order to create changes in the eating habits of our nation, we need to understand where the information comes from to begin with.

I went online and looked up articles on what a typical RD eats on a daily basis. Here are some of the results I found:

Breakfast: 1 cup black coffee, 2 cups Bran Flakes OR 1-2 slices whole wheat toast with 2 tablespoons peanut butter, 1 cup skim milk?

Snack: Blueberry non-fat yogurt?

Lunch: 2 cups carrots or raw veggies or salad with ½ cup 2% cottage cheese OR 1/4 cup hummus OR 2 tablespoons dressing (or, sometimes a small sandwich). 1 cup fresh fruit (strawberries/grapes/orange/melon)?and 3 tablespoons nuts (peanuts or almonds) or? Triscuits or Granola Bar.

Snack: Apple?

Dinner: Broccoli with cheese, fish or poultry (no red meat), salad, whole wheat dinner roll or brown rice, diet soda. Microwaved frozen veggies in a Ziploc steam bag. Night Snack (some days): Varies. Light ice cream, fudgesicles, yogurt, nectarines, clementines, graham cracker goldfish, flavored seltzer.

If the average American follows this meal plan, they can expect the following:
-Body composition of 25-30% body fat
-Inability to build muscle tissue
-Poor energy levels
-Poor sleep
-Hunger and cravings between meals
-Impaired detoxification pathways

This diet is excessively high in processed foods, carbohydrates and sugar, and totally deficient in protein, quality fats, fiber, and antioxidants. So even though it’s not fast food, eating this way long-term will leave you just as malnourished and unhealthy. Let’s take a good look at four simple ways to make over this meal plan and improve the health of our people.

1.    Quit cold cereals and starch-heavy breakfasts. Charles Poliquin is king of the meat and nuts breakfast, and for good reason: it works. Eating protein and nuts at breakfast gradually increases the body’s energy levels and mental focus by raising neurotransmitters throughout the morning. Adding quality fats like raw nuts provide trace minerals that help stabilize blood sugar. Balanced blood sugar means sustained energy all day long—without the dreaded 3pm crash or nighttime cravings. It’s not only adults who benefit from this; children who eat this way will enjoy improved cognitive benefits and live (relatively) tantrum-free. Rotate your proteins and nuts to avoid potential food sensitivities down the road and keep life more interesting.

2.    Eat protein throughout the day to support adrenal function and detoxify the body. The detoxification pathways in the liver are based on a two-phase system that requires amino acids to work. Phase I requires glutathione, N-acetylcysteine to function; Phase II requires glutathione, glycine, glutamine, methionine, taurine, glutamic acid, and aspartic acid. Inadequate levels of these amino acids from dietary protein means decreased liver function and detoxification. Detoxification is essential for hormonal regulation, deep sleep, balanced biochemistry and digestive wellness.

3.    Do not use a microwave and never heat foods in plastic containers. Microwaving is a controversial topic. A 2010 study showed that microwaved vegetables retained more phenolic compounds than boiled vegetables, because nutrients were leached out of the water they were cooked in. On the flip side, a 2007 study in the Journal of Food Science showed that microwave heating induced acrylamide formation- a carcinogenic compound that can damage the nervous system. Adding water can greatly accelerate the loss of nutrients when cooking any food, so methods like steaming or low-heat sautéing will enable vegetables to retain their antioxidant status. When cooking foods, use a chemically inert container like stainless steel, enamel-coated cast iron, glass, or clay pots. Plastic containers, especially when heated, leach harmful Bisphenol-A—a hormonal disruptor that mimics the effects of estrogen and gets stored in fat cells.

4.    Eat dark green leafy vegetables every day. I hail to kale at least three times per week because it is one of the mostly nutritiously verdant vegetables you can eat. Kale is alkalizing in the body, and facilitates the liver's ability to eliminate environmental toxins. You can enjoy kale two simple ways:

Kale chips- Tear one head of kale leaves into small, bite-size pieces. Toss with 1 tablespoon olive oil and 1 tablespoon balsamic vinegar. Spread on a cookie sheet and bake at 350 degrees F for 20 minutes.

Kale smoothies- In a Vitamix, toss in ½ head of kale, 1 cup almond milk and ½ cup water, 1 tablespoon cocoa powder, 1 scoop chocolate whey protein, and ½ cup fresh blueberries. Blend on high for 10 seconds.

References Yuan Y, Chen F, Zhao GH, Liu J, Zhang HX, Hu XS. A comparative study of acrylamide formation induced by microwave and conventional heating methods. J Food Sci 2007 May;72(4):C212-6.

Tip 106: Get Lean By Substituting Green Vegetables for All Grains

5/26/2013 3:11:06 AM

Get lean by substituting green vegetables for all grains in your diet. Green vegetables provide a number of body composition benefits that you don’t get from eating carbohydrate-filled vegetables. Try substituting raw and cooked greens for all grains for a month to improve body composition—use large raw leaves instead of bread, and cook or steam greens instead of eating boiled grains.

Greens and grains contain similar quantities of fiber, but greens provide more water to make you feel full, fewer calories, a greater array of vitamins and minerals, and they produce a more moderate blood sugar response than grains. Here are unique benefits of the most popular greens:

•   Broccoli is a super fat loss food because it contains compounds that aid in the removal of waste products after intense exercise and helps detoxify excess estrogen.

•   Swiss and rainbow chard are deliciously sweet when steamed, and they provides rare antioxidants that fight cancer.

•   Dandelion contains detoxifying compounds, aids in digestion, and supplementation with dandelion has been shown to enhance hormones linked to muscle building and fat burning.

•   Kale and spinach both are high in antioxidants that fight cancer and help with detoxification.

•   Brussel sprouts and bok choy are nutrient rich and help detoxify estrogen.

Clean Ham and Yam Quiche Dijon

5/26/2013 3:11:06 AM

I usually make frittatas or “naked quiche” to avoid the gluten in traditional crust (and the high calories of an almond flour crust), but using sweet potatoes is a clean and fun new way to “crust” your quiche. I love replacing classic starches with veggies for the double bennie of dropping gluten-rich carbs and adding extra veg nutrients. I often use raw vegetables as containers for different types of ”stuffies”, but the cooked yam shell in this recipe provides a hearty and warming cold weather option. Of course you could also use white potatoes, but sweet potatoes contain more fiber and other nutrients for a slightly lower glycemic load.

Though the actual recipe comes together quickly, you need to plan ahead because the potatoes must be baked first. You can bake them and then make the quiches straight away, or bake them a day or two before and cool in the fridge until you’re ready to make the quiches. This is especially helpful for very soft sweets like garnet yams because they will hold their shape better cold than hot-from-the-oven.

Enjoy this dish for a hearty breakfast, amazing lunch or simple, satisfying dinner!

Ingredients*
4 medium sweet potatoes or garnet yams

Drizzle of olive oil.

4 eggs

2 generous teaspoons Dijon mustard (or honey mustard)

½ teaspoon sea salt

¼ teaspoon cracked black pepper

¼ cup finely chopped ham (organic or free range)

¼ cup finely chopped kale (lacinato works well – use the food processor to quickly mince)

2 tablespoons finely chopped green onion (or slightly less chive)

Instructions

Preheat the oven to 400°F.

Thoroughly scrub and dry the sweet potatoes. Pour a few drops of olive oil into your hands and rub the skin of each potato all over to very lightly coat.

Arrange potatoes on a foil-lined baking sheet and cook for about an hour or until tender to the squeeze.

Store in the fridge to chill for later preparation or cool slightly until you can handle the potato easily.

Set the oven temp to 350°F.

Using a sharp knife, cleanly slice off the very top of each baked potato (see photograph) and set aside. Carefully scoop out the flesh and set aside for another use (chilled cooked sweet potato is great in post-workout smoothies) – a melon baller works very well for this. Leave enough flesh inside the skin for the potato to hold its shape well.
Arrange potatoes open-side-up on a fresh foil-lined baking sheet.
In a small bowl lightly whisk together the eggs, mustard, salt and pepper.
Add the ham and kale and stir with a fork to thoroughly combine.
Carefully spoon the egg filling into the cavity of each potato until it is nearly full. Top each potato with one quarter of the green onion.
Bake for 20-30 minutes or until the centers are almost solid, but the mixture is still soft. As with any quiche, do not over-bake or the egg can get a little leathery. If your oven and potatoes are still hot from just-baking, the cook time will be closer to 20 minutes. If your oven started cold and the baked potatoes were chilled it will probably take at least 25 minutes.

Yield: 4 servings

Notes from the Clean Food Coach™
*The ingredient amounts needed will vary slightly based on the size of your potatoes.
You can easily quarter or half the recipe to make just one or two individual potatoes. Great if you have a couple left over from something else!

Want more? Check out The Clean Food Coach Facebook Page for tons of tips, tricks and recipes for prepping clean, whole foods in tasty, innovative and easy ways.

Tip 105: Opt For Quality When Choosing a Fish Oil Supplement

5/26/2013 3:11:06 AM

Fish oil is one of the most highly contaminated supplements, making it EXTREMELY important that you invest in a quality fish oil. When a product becomes big business, whether it’s coffee, olive oil, or nutritional supplements, the quality gets watered down as producers try to cut cost corners for a bigger profit.

The problem is compounded with fish oil because it comes from a living source that is in contact with heavy metals and toxins like dioxins and PCBs. Plus, fish oil needs to be fresh and requires fairly high-tech distillation to produce a quality product, so lots of things can go wrong before it gets in your hands. For example, a recent report from a consumer testing lab showed that 31 percent of commercial fish oil supplements failed tests for contamination and freshness.

Of course, quality is important for all supplements: The two most common problem with vitamin supplements are that the vitamin quantities are wrong, or a fake product is being sold. For example, the bottle may say it’s magnesium in the capsule, but how do you know if it really is?

Obviously, we wouldn’t be writing this tip if we didn’t stand by the quality of Poliquin supplements. Please contact us via email or phone if you have any questions about the quality of the Poliquin brand.

Phone: Toll Free 855-398-7845 or 401-398-7845

Email: orders@charlespoliquin.com

Homemade Baby Food

5/26/2013 3:11:06 AM

“The bulk of what your baby will be eating from 6 to 9 months is a variety of foods in puree form. Although grains, produce, and meats require different techniques, all forms of purees are quite easy to make, even for the avowed non-cook. Remember purees for the newest eaters should have silky, runny textures. Within a month after she starts eating purees, they can get a little thicker. By the time she is 9 months old, her purees should have more body to their textures, some containing very small chunks that she can pick up with two fingers. Sometime between 9 and 12 months, her food can be chopped into soft little pieces rather than pureed.

To save time, be sure to consult the Three P’s of Scheduling (Planning, Purchasing, Preparing. With a little organization and a few weeks’ time, you can have a freezer stocked with enough purees that will make daily homemade food preparation for your baby a snap.

Pureeing Produce

Carefully clean all fresh produce with cold water before preparing. Peel tough skins or indigestible peels, and remove any pits or seeds. Some fruits and vegetables are easier to peel and pit after cooking, others before cooking.

You may also puree frozen or canned produce, but canned produce is lower in nutrients. If you are using frozen or canned fruits or vegetables, look for plain, organic versions with no additives or salt. All hard frozen and fresh fruits and vegetables must be cooked to softness before pureeing; canned vegetables are precooked, so they can be pureed directly.

You can bake, steam, or sauté produce until it is very tender and can be mashed easily. More nutrients and vital energy are lost in boiling or microwaving, but they have been acceptable cooking methods. Use as little water as possible with these methods to minimize nutrient loss.

Once the fruits or vegetables are cooked, you can puree them with a small amount of liquid (cooking water, breast milk, or formula are best for young babies) to desired consistency. For fibrous or seedy fruits or vegetables, use a food mill to puree-it will strain out the tougher parts.

It is acceptable to peel and mash or puree uncooked fruits (such as avocado, banana, and melon) in the same way if they are very soft (and age appropriate).”

This is an excerpt from Jeannette Bessinger’s book “Best Food For Your Baby & Toddler”. The book can be purchased in our US/Worldwide Store

Tip 104: Delay Aging By Doing Weight Training

5/26/2013 3:11:06 AM

Perform a moderately heavy weight training program to improve your hormone levels and delay aging. Sure, you know you can get stronger, improve your physique, and build bone by lifting weights, but did you know that doing so can delay the negative effects of aging too?

A recent study showed that men with an average age of 50 who did an 8-week training program with loads above 70 percent of the maximal amount they could lift had a significant increase in growth hormone, testosterone, and much lower chronic inflammation. Although their levels didn’t equal that of a group of college men who also participated in the study, they came close.

The key to measurable results from training include the following:
•   Learn proper technique from a trainer who is experienced at working with your age range.

•   Lift with a load that is heavy so that you cannot lift the weight more than 8 to 10 times—people commonly self-select a weight that is too light to make a difference.

•   Change your training parameters after 2 to 3 months to ensure you keep making progress.

Health Tip 14: Cranberry Juice Helps You Go With the Flow

5/26/2013 3:11:06 AM

Nature designed the urinary system in such a way as to help prevent infection; the flow of urine itself helps wash away bacteria. But like all defense systems, it doesn’t always work properly, and urinary tract infections still occur. According to the National Health and Nutrition Survey, 34 percent of adults of 20 in the United States reported having at least one occurrence of a urinary tract infection. Cranberry juice can help. One study published in the British Medical Journal in 2001 found that women who regularly drank a cranberry juice beverage over the course of a year had 20 percent reduction in the risk of getting an infection. Another study found that taking cranberry extract tablets or drinking unsweetened cranberry juice significantly reduced the number of patients having at least one symptomatic UTI per year. [From Jonny Bowden, PhD, CNS, best-selling author of The Most Effective Natural Cures on Earth]

Why Vitamin D and Which One?

5/26/2013 3:11:06 AM

Vitamin D is absolutely essential for immune function, bone health, muscle function, peak athletic performance, cancer prevention and reproductive health. Because Vitamin D is naturally made in the body in response to sun exposure, in the northern hemisphere, deficiencies occur more often in the winter months. However, deficiency is a major health concern year round due to how this vitamin is processed and produced in the body.

A poor immune system and regular illness is a common sign of low levels of Vitamin D.

D3 Excellence
What it is: 5,000 IU of vitamin D

Why ours is different: The biggest difference is that ours is in an oil suspension to improve absorption, since vitamin D is a fat soluble vitamin. In addition, our testing verifies the potency after production. We have experience with many different formulations of vitamin D, and many have failed post-production assays.

It doesn’t matter what you put in the tablet, softgel, or liquid if it’s not there when you’re done…vitamin D can be destroyed when improperly manufactured.

How To Get Probiotics In Food For Optimal Health

5/26/2013 3:11:06 AM

The road to optimal health starts in the gut. This is true on so many different levels. Consider the following:
•   Eighty percent of the neurotransmitters are made in your gut.
•   Your body’s immune system starts in the gut.
•   Your gut is where nutrients get absorbed, and it is where the pH gets balanced.
•   All these factors are instrumental to achieving optimal health.

Absorption is the first step. You can eat all the healthy foods you want, but if you are not absorbing the nutrients, then you are not any closer to health. The first step to ensure this is happening is to optimize you stomach acid levels with hydrochloric acid. Probiotics are the second step in order to ensure proper digestion and absorption.

These friendly little bacteria help keep the non-friendly pathogenic bacteria like E. Coli or Candida at bay. Many health problems are caused by not having enough of the good bacteria. Pathogens in the air we breathe, the food we eat, stress, lifestyle, acidifying diets, sick people we come in contact with (ya you know who you are!), all these things will make us sick if we do not have enough of the good bacteria in our gut to fight against them.

The easy way to increase the good bacteria in your gut is to take a high-quality probiotic daily. If you want an alternative to taking a pill, there are certain foods that contain probiotics naturally. Make sure they are not pasteurized or homogenized since these processes kill most of the bacteria. Look for the organic, raw versions of these foods. Here are a few examples:

1.   Sauerkraut
Sauerkraut is fermented cabbage. It is very easy to make at home. All you need is shredded cabbage, salt, and a container with a wooden lid, like a fermenting crock-pot.

2.   Yogurt
Most of the yogurt you see in the grocery store is void of any good bacteria, AND many of them contain sugar and high-fructose corn syrup. Look for a live-cultured plain yogurt, made from goat’s milk or pasture-raised cow’s milk. These typically have extra probiotics added to them. If you have the time, homemade yogurt from raw milk is the best way to ensure you are getting plenty of natural probiotics.

3.   Kefir
Kefir is fermented milk. The fermentation process breaks down the lactose found in milk, making it ideal for those who are lactose intolerant. You can make your own kefir quite easily with Kefir Starter Kits or you can buy it ready made.

4.   Raw Cheese
Although I don’t recommend dairy as a staple in your daily diet, raw cheese once in a while is okay. Dairy from goat’s milk is typically high in probiotics.

5.   Kimchi
Kimchi is a Korean dish with a great resemblance to sauerkraut. It is made of fermented cabbage but with a lot more seasonings. It can be very spicy depending on how much chili pepper is used in the recipe.

6.   Pickled Vegetables
Again, making this at home is easy and is the only way you can ensure that there are live bacterial cultures in them. Cucumber, asparagus, pearl onions, and even cauliflower can be pickled.

So you see, it is possible to get probiotics with your food. It will just take a little more effort when choosing them in stores (unpasteurized, un-homogenized, and raw) or making them at home.

Tip 103: Eat Fiber-Rich Whole Foods to Lose Fat & Improve Health

5/26/2013 3:11:06 AM

Eat fiber-rich whole foods at every meal to lose fat and improve your health. Just as you want to get a quality protein dose at every meal with at least 10 grams of essential amino acids, you need a threshold dose of fiber because this will produce a more moderate blood sugar response.

For example, a recent study showed that a fiber-rich whole food meal (a salmon burger on fiber-rich rye bread with salad) produced a 44 percent lower glucose and insulin response than a processed, low-fiber meal, even though glycemic load, calorie content, and macronutrient make-up were equal.

Tips to apply this include the following:

· Eat high fiber foods from whole sources like vegetables and fruit at every meal.

· Take an additional fiber supplement to increase fiber intake.

· Avoid all processed foods—ask yourself, does it come in a packaged and have more than a few ingredients? If so, choose something else.

· Eat low-glycemic, high-protein meals, and avoid high-glycemic carbohydrates.

Tip102: Sleep Better By Performing Meditation Daily

5/26/2013 3:11:06 AM

Sleep better by performing mediation daily. Research shows that sleep can be improved by more than 10 percent by a regular mediation practice in young and old people alike.

Meditation causes favorable chemical and architectural changes in the brain. It can also regulate the Hypothalamic-Pituitary-Adrenal Axis and thereby the cortisol and related adrenaline-like hormones, leading to better health and sleep.

Telling you how to do meditation is out of the scope of this tip. However, here is a brief description of practices that have proven beneficial:

•   Mindfulness mediation involves focusing on the breath and paying attention to the present moment while quieting your thoughts.

•   Mantra mediation can help you focus your attention on a repeated phrase that is coordinated with your breathing.

•   Loving kindness meditation involves a singular focus on feelings of love and compassion to all beings, and more locally on people/animals in your life.

Tip 101: Sitting Is a Death Trap: Make a Conscious Effort to Stand Every 30 Minutes

5/26/2013 3:11:06 AM

The more you sit during a day, the more chance you have of an early death. You must make a conscious effort to stand up and move more often if you have a desk job.
Research shows that people who sit for more than 6 hours a day have much greater risk of kidney disease, cancer, diabetes, heart disease, and premature death. The negative effect of sitting is greater for women than men, and you can’t make up for a desk job, or spending hours loafing on the couch with a workout—studies show it has almost no effect if you spend a large portion of your day sedentary.

What can you do?

•   Get an elevated or adjustable desk at work so that you can stand up for a portion of the day.

•   When you are sitting for work or other reasons, make a conscious effort to stand up and stretch every 30 minutes.

•   Interrupting long periods of sitting with 2-minute breaks of light- or moderate-intensity activity, such as walking, helps control glucose and insulin levels.

•   Get rid of your television: For every hour you sit in front a television, your life expectancy decreases by 22 minutes.

Make Your Own Valentine’s Chocolates

5/26/2013 3:11:06 AM

Valentine’s Day is a time for love, a time to celebrate romance, a time to eat….chocolate. Pure chocolate is made from the seeds or “beans” of the Theobroma cacao tree and its mood-enhancing qualities are well documented. Dark chocolate is also a powerful antioxidant, rating an ORAC (Oxygen Radical Absorbance Capacity) score of nearly 21,000. That score drops by nearly 2/3rds when you add milk, however, so milk chocolate isn’t even in the same ballpark. Add a whole lot of sugar, some low quality fillers and a few artificial ingredients to make the standard commercial Valentine’s chocolates, and you’ve all but cancelled out cacao’s healthy, uplifting effects.

This Valentine’s Day, to celebrate your sweetie with a chocolate treat that is as powerfully good for you as it tastes, consider making your own pure cacao candies. The core ingredients have become quite easy to find. Even if you don’t live near a good health food store, you can order them from many reputable sources online. Choose raw, organic cacao powder and cocoa butter for the highest quality chocolates. They will last for months if you store them in a cool dry place.

Truffles are a sexy and versatile chocolate that are quite easy to make –no tempering required –so they’re a great beginner candy. To preserve the cacao’s high ORAC, use nuts or nut butters instead of cow milk or cream to give your truffles that characteristic rich quality and soft texture. The cacao powder provides most of the chocolaty flavor and the cacao butter gives your chocolates a smooth creaminess and helps them set when chilled.

This recipe uses hazelnuts for the base and leaves them with a bit of crunch for texture. Hazlenut skins are slightly bitter, which works well with a sweet dark chocolate. If you wish to reduce that bitter edge, rub the dried nuts in a nubby dish towel before soaking and/or rub the soaked nuts with a moist wash cloth to remove any loose skins. For a different flavor profile and a smoother texture, you could use soaked cashews and blend them into a butter. The fun with truffles comes with the “add-ins”. You can easily customize any base with multiple ingredients and flavors to create very special, completely personalized treats. Things that hold their texture well, such as shredded coconut, cacao nibs or crushed nuts can be rolled right into the finished batter for a little extra flavor and crunch. You can also grind or powder multiple ingredients to coat the finished truffles. I love to use citrus zest, ground spices such as cinnamon and ginger, or more exotic flavors such as cayenne, pepper, dried thyme or powdered hibiscus flowers. Experiment a bit until you find the exact flavor combos that will light your sweetie’s Valentine fire.

Dark Chocolate Hazelnut Truffles

Generous ½ cup shaved raw cacao butter
1 cup raw hazelnuts, soaked for 1-2 hours, drained and rinsed
½ cup brown rice syrup
¼ cup water
1 teaspoon vanilla extract
1 teaspoon hazelnut oil, optional
10-15 drops liquid stevia (Vanilla NuStevia), optional for more sweetness
Pinch sea salt
½ cup raw cacao powder
Optional coating: Few tablespoons palm sugar ground into a powder (in a spice grinder or with a mortar and pestle) and zest from 1 naval orange, allowed to dry for 30 minutes

Melt the cacao butter in a double boiler or place it into a thin metal bowl and set the bowl on top of a small saucepan of simmering water until it melts completely. You should end up with a scant half cup of melted cacao butter.

While the cacao butter is melting, combine the hazelnuts, brown rice syrup, water, vanilla, hazelnut oil and stevia, if using, and the sea salt in a high-powered blender and blend until well combined but still chunky, scraping down the sides, as necessary.
Add the cacao powder and reblend until just incorporated. Taste and adjust for sweetness, if desired.
With the blender on low, pour the cacao butter into the blender in a steady stream and blend until well incorporated.
Transfer the chocolate into a small bowl and place in the freezer for about 45 minutes to set.
Using a melon baller, scoop scant 1-inch rounds out of the chocolate and roll into smooth spheres with your hands.
If you plan to use the optional coating, make a mixture of the powdered palm sugar and slightly dried zest on a clean flat surface and roll the truffles to completely coat.
Store finished truffles in the refrigerator.

Yield: about 30 truffles

Want more? Check out The Clean Food Coach Facebook Page for tons of tips, tricks and recipes for prepping clean, whole foods in tasty, innovative and easy ways.

Tip 100: Try A Natural Treatment For Irritable Bowel Syndrome

5/26/2013 3:11:06 AM

Try a natural treatment for Irritable Bowel Syndrome (IBS) that includes getting adequate fiber, and taking a probiotic and glutamine. Research shows that this treatment approach will significantly reduce IBS, and additional treatments such as elimination diets, and taking peppermint oil and curcumin can also help.

The thing with IBS is that you need to create a healthy gut environment first and then focus on reducing inflammation in the gastrointestinal tract. First, although it is out of the scope of this tip, you need to make sure you are not eating something that you are intolerant of. Gluten, wheat, dairy, and fructose are common culprits, that when eliminated, can solve IBS.

To the treatments: Glutamine is an amino acid that is the primary building block in the intestinal lining. Taking a large dose of 10 grams of glutamine a few times a day, will help to seal the gut lining, thereby decreasing inflammation.

Next, take a probiotic—those tiny live bacteria that live in the gastrointestinal tract—to improve detoxification and elimination through the gut. It sounds gross, but by infesting the gut with healthy bacteria, you can completely transform your gut and your health.

Did you know that overweight people have completely different kind of bacteria in their guts than healthy people? It’s true, and researchers have found the same good/bad bacteria split in diabetics and non-diabetics.

Fiber is also critical to heal the gut, and Americans are horrendously low in fiber intake—less than 5 percent get the American Dietetic Association recommended 25 g/day, a dose that is low by all functional medicine standards. Not only that, people are very uninformed about fiber—they typically overestimate their intake, or think that foods like crackers, cereal, and bread will fulfill their fiber needs—not true.

Note that these are processed foods that contain gluten, which is a common CAUSE of IBS, and anyway, getting only one source of fiber won’t fulfill your fiber needs. Rather, you need to take a supplemental fiber blend and eat fiber-rich vegetables to get adequate fiber for a health intestinal tract.

Once you’ve got a healthy gut, supplements that reduce inflammation in the gut can help you become symptom free. A recent review found that people with IBS who took 2 grams of the herb curcumin a day for 6 months had significantly fewer symptoms by the end of the study. Peppermint oil is another effective treatment: a review of studies of children with IBS found that a 200 mg dose of peppermint reduced abdominal pain and related issues by 58 percent.

Lastly, a blended magnesium supplement (not magnesium oxide) can help with IBS. It counters inflammation and has a relaxing effect on the gut. Shoot for 400 to 800 mg of magnesium a day.

References
Joo, E., et al. Enteral Supplement Enriched With Glutamine, Fiber, and Oligosaccharide Attenuates Experimental Colitis in Mice. Nutrition. 2013. Published Ahead of Print.

Why I Love Coconut Oil

5/26/2013 3:11:06 AM

For years, coconut oil was portrayed as a destroyer of cardiovascular health. Its artery-clogging, heart-attacking-causing, cholesterol-raising side effects were flaunted in the media, and the public responded by shunning this useful and natural oil. However, researchers made one big mistake, which they conveniently did not publicize: In their studies they used hydrogenated and partially hydrogenated coconut oil. By doing so, they changed everything good about coconut oil.

The hydrogenation process destroys antioxidants in foods and causes the formation of trans fat. This trans fat wreaks havoc on your health. In fact, in 2006 the Food and Drug Administration required food manufacturers to report the amount of trans fat in products by printing it on food labels. The truth is virgin coconut oil contains health-building saturated fat.

Coconut oil is finally getting the good reputation it deserves, and there are many ways to use it. Here are nine compelling reasons to start enjoying the benefits of coconut oil:

1. Quick energy. Coconut oil is made of medium chain triglycerides, commonly referred to as MCT oil. MCT oil is processed through the liver and is used for immediate energy, not stored with other fats in the body. MCT oil is used in the body almost like a carbohydrate but without the spike in insulin.

2. Boosts the immune system. The predominant type of MCT found in coconut oil is lauric acid, which is also the main fat found in breast milk. Along with its lauric acid content, the presence of capric acid and caprylic acid in coconut oil makes it a great antioxidant; it is also antiviral, antibacterial, antifungal, antiparasite and antiprotozoa.

3. Cardio-protective. Populations that consume 30-60 percent of their daily caloric intake from coconuts are virtually free from cardiovascular disease. This proves that eating a diet high in naturally occurring saturated fats is not dangerous to your health but is, in fact, healthy. Coconut oil improves cholesterol ratios.

4. Increases metabolism. Those populations described above (high use of coconuts) were also very trim. No wonder that when some farmers in the 1940s tried to fatten their cattle by feeding them coconut oil, that idea didn’t work. The cattle became more active and lean and despite their increased appetite.

5. Stimulates the thyroid. Unsaturated vegetable oils (like soybean oil and corn oil) block the secretion of thyroid hormone. The saturated fat in coconut oil does not.

6. Easy to digest. Coconut oil is very easily digested and absorbed compared to vegetable oil. Coconut oil helps relieve and heal intestinal problems while aiding in proper bowel function.

7. Great moisturizer. Coconut oil is great for your skin and hair. It helps reduce fine lines and wrinkles and helps fight against free radical damage. I even use it as a makeup remover.

8. Increases mineral absorption. Coconut oil helps the body use calcium and magnesium, minerals that are especially important for bone health.

9. Great for pregnant and lactating women. Here are several benefits of coconut oil to women who are pregnant or who are nursing babies:
•   Helps balance out hormones. This is especially important for women trying to conceive.
•   Aids in brain and bone development
•   Helps with morning sickness
•   Helps manage gestational diabetes
•   Helps breastfeeding mothers produce milk more easily and regularly

It’s easy to incorporate coconut oil into your daily routine. It’s the best oil for cooking (keep the olive oil for your salads), as it remains stable at high temperatures. You can add it to protein smoothies. Coconut cream makes a satisfying creamer in coffee or tea. The possibilities are endless.

Don’t get fooled into using cheap vegetable oils or ready-made convenience foods with their hidden trans fat, even if they are promoted as healthy. Instead, reap the benefits of coconut oil by adding three tablespoons of coconut oil to your daily diet (while reducing carbohydrate intake, of course) and see how this fantastic oil works for you.

Tip 99: Three Basic Weight Training Tips To Build Muscle & Lose Fat

5/26/2013 3:11:06 AM

Build Muscle and lose body fat with basic weight training tips that will get you better results. There are many aspects of an effective lifting program for body composition, but if you shape your training around these three tips, you have a framework with which to begin.

First, it is critical that you always train both the agonist and antagonist muscle group. Simply, if you train your front, you must train your back. For example, when you do a chest exercise like the bench press, you need to also train a back exercise such as a row, pull-down, or chin-up. When you do a squat you need to also do a step-up; a bicep curl requires a triceps exercise.

Programs that emphasize only specific muscle groups, such as only the ones on the front of your body, will produce muscle imbalances. If you are doing a chest press, a bicep curl, and overhead press, but don’t train the antagonist muscle groups you put yourself at risk of injury, will have awkward coordination, and will eventually look weird.

Second, control the up and down phases of every exercise; don’t just let the weight fall with gravity. Every exercise has two phases: An eccentric phase in which the muscle lengthens and is typically the down phase, though not always (lateral pull-down, chin-up), and a concentric phase in which the muscle shortens and is usually the up phase.

You always want to perform the eccentric phase under control, and generally at a slow pace so that it takes 3 to 4 seconds to lower the weight. Don’t just drop the weight, or in the case of the squat, let your body drop into a squatting position. Rather, you need to lower yourself, or the weight slowly, counting the seconds. Then raise the weight quickly, taking one second.

Third, building muscle and losing fat requires you to produce a hormonal response to training. This means you want to elevate growth hormone (and men will elevate testosterone) in order to enhance the rebuilding of muscle tissue and the use of fat for fuel.

Do this by training compound exercises using large muscle groups. Compound exercises use more than one joint like the squat, step-up, or lunge, all of which use the hip and knee joints. Equally, the chest press, row, or overhead press all use the elbow and shoulder joints.

The muscles in the lower body are by far the largest, which means that if you are only lifting 2 or 3 times a week, you should include leg exercises in every session. More than that and you have more flexibility with your training program—the key is to pair your training for your goal.

With this framework, you should be able to develop an effective program for increasing your muscle mass and losing body fat. Remember, you need to change your workout program every 3 to 4 weeks to continually overload the body and elicit adaptations in the body. Lastly, building muscle and fat loss requires you to work hard—if you’re not getting results, increase your intensity and volume.

The Fat Loss Debate: Sprints or Aerobics?

5/26/2013 3:11:06 AM

Walk into any commercial gym and what do you see? The cardio floor is just as big as the weight training floor, if not bigger. The reason is that most people believe that aerobic training is a superior way to burn fat. But is it?

Aerobic training can be defined as continuous, low-intensity, long-duration exercise. During aerobic exercise the target heart rate should be between 60 and 85 percent of maximum. In contrast, anaerobic training can be defined as bouts of high-intensity, short-duration exercise alternated with low-intensity active recovery. During anaerobic exercise, the target heart rate should be between 85 and 100 percent of maximum.

One argument for aerobic training is that it burns more calories from fat during the activity. But look around and ask yourself, aren’t the people in the weightroom leaner and more toned than those using the cardio equipment? Further, don’t a lot of the overweight people you saw using the cardio machines a year ago look much the same now? How can this be? The answer is that aerobic training can burn fat, but it’s not necessarily the best way to burn fat. Let’s follow the science.

A study published in 1994 in the journal Metabolism compared the impact of aerobic and anaerobic exercise on fat loss over a 15-week period. The aerobic group progressed to 45-minute sessions. The anaerobic group progressed to fifteen 30-second intervals and five 90-second intervals. Even though the research confirmed that the aerobic group burned more calories, when you look at the total training effect, the anaerobic group lost nine times the amount of fat per calorie burned. The anaerobic group also lost more subcutaneous (just below the skin) fat compared to the aerobic group.

The difference is that post-exercise energy output is greater with high-intensity exercise compared to low-intensity exercise. The basal metabolic rate (BMR) is the rate at which the body burns calories at rest. After anaerobic exercise, the BMR remains elevated for up to 48 hours. This metabolic adaptation leads to better utilization of lipids (fat burning) and of carbohydrates (insulin sensitivity).

Another argument for aerobic training is cardiovascular fitness. Maximal oxygen uptake, or VO2 max, is regarded as the best measure of aerobic fitness. Anaerobic capacity is the ability to keep performing at a high intensity with decreasing amounts of oxygen. It is by maximizing the anaerobic qualities that you can truly attain your limits. A good example is sprinting to the ball for a last-chance effort to score a goal at the end of a soccer match, or climbing a set of stairs without having to stop. It becomes quite clear that merely training the aerobic system will not yield optimal results either for athletes playing sports or for the general population seeking to improve body composition.

A study published in 1997 in Medicine and Science in Sports and Exercise compared the effects on V02 max and anaerobic capacity of two types of training: medium-intensity endurance training (MIG group) and high-intensity intermittent training (HIIT group). The MIG group increased their VO2 max by 10 percent without any improvement in anaerobic capacity. The HIIT group improved their VO2 max by 14 percent in addition to increasing their anaerobic capacity by 28 percent. In simpler terms, the HIIT group actually improved both anaerobic and aerobic capacity.

Finally, in a comparison of the two major types of cardiovascular training, the anaerobic system training has significantly more advantages. Quality and higher intensity will always yield better results than quantity and lower intensity. HIIT provides a more efficient way to strengthen your cardiovascular system and use your fat stores for energy.

A word of caution: HITT training is hard work, so an untrained individual should never just jump into a HIIT program – you have to gradually work up to being able to handle this type of training. The following is a sample workout schedule that does just that. Along with your usual 3-4 sessions of weight-training each week, do this interval program 2-3 times weekly if you want to fast-track your fat loss for the next 10 weeks. Also, make certain you perform a 4- to 5-minute warm-up before each training session.

Week	# of Sprints	Interval Time	Recovery
1	10	20 sec.	2 min., 0 sec.
2	12	20 sec.	1 min., 40 sec.
3	10	25 sec.	2 min., 35 sec.
4	12	25 sec.	2 min., 5 sec.
5	8	30 sec.	3 min., 00 sec.
6	10	30 sec.	2 min., 30 sec.
7	8	35 sec.	3 min., 25 sec.
8	10	35 sec.	2 min., 55 sec.
9	6	40 sec.	3 min., 50 sec.
10	8	40 sec.	3 min., 20 sec.

If you need further convincing, think back to the 2012 London Olympics. Remember how the marathon runners looked compared to the sprinters: The sprinters were more muscular and leaner than the distance runners, even though sprinting is not aerobic. Will you just go the distance with aerobic training, or are you ready to jump out of the starting blocks and get on the fast track to fat loss?

Tip 98: Lose Fat By Eliminating Gluten From Your Diet

5/26/2013 3:11:06 AM

A groundbreaking new study confirms what we’ve thought for years: You can lose fat by eliminating gluten from your diet. Going gluten-free is not just for people with celiac disease and wheat intolerances, rather it may benefit EVERYONE.

The new study published in the Journal of Nutritional Biochemistry was performed on mice, which means that naysaying dietitians and wheat industry lobbyists will be certain to discount the value for humans. Check out the results for yourself.

Researchers fed two groups of mice a high-fat diet in order to induce fat gain, but one group was gluten-free and the other ate 4.5 percent gluten in their diet. Results showed that the gluten-free animals had lower body fat, less belly fat, less inflammation, and better insulin sensitivity and blood sugar tolerance.

This much better metabolic outcome came without changes in food intake or fat excretions. This means that the greater fat gain, insulin resistance, and inflammation experienced by the mice that ate gluten was due to how the gluten proteins disrupt hormone function in the body. That the gluten eating mice gained fat had nothing to do with calorie intake and everything to do with the fact that the gluten caused a severe inflammatory response.

Researchers suggest that the data is applicable to humans and it supports the beneficial effect of gluten-free diets for fat loss. Going gluten-free could be the solution to treat diabetes, obesity, and chronic disease.

If you decide to eliminate gluten from your diet, be sure to do so by eating whole foods (meat, fish, vegetables, fruit, seeds, eggs, organic yogurt) and avoid processed gluten-free products. Gluten-free baked goods like crackers, cookies, and some breads are filled with artificial ingredients, refined flour, sugar, and chemicals. Avoid these at all costs.

To read more about gluten, check out What You MUST Know About Gluten
Soares, F, et al. Gluten-Free Diet Reduces Adiposity, Inflammation, and Insulin Resistance Associated with the Induction of PPAR-Alpha and PPAR-Gamma Expression. Journal of Nutritional Biochemistry. 2012. Published Ahead of Print.

Tip 97: Got Foot, Ankle, or Lower Back Pain? Beware of High Heels

5/26/2013 3:11:06 AM

Do you have foot, ankle or lower back pain? Do you have trouble keeping your torso upright during a squat exercise?

If you answer yes to any of these questions and regularly wear high heels, they may be the culprit. Research shows that wearing high heel shoes will alter motor patterns, coordination, and lead to severely decreased ankle mobility.

Researchers in Finland found that women who regularly wear high heels had decreased function of the Achilles tendon, altered activation of muscles in the calf and upper leg, and awkward movement patterns when walking. In more technical terms, wearing high heels led to poor neuromuscular function and decreased efficiency of the muscle-tendon unit.

What this means is that wearing high heels has the opposite effect of strength training on your muscles, connective tissue, and overall mobility: It causes dysfunction and poor muscle activation patterns.

A practical example of the effect is that a lot of women who wear high heels can’t squat properly due to lack of ankle flexibility. Because they have extremely poor range-of-motion in the ankle, they are unable to maintain the proper hip flexion angle and stay upright in a squat. A similar problem is seen with split squats in which high heel wearers can’t keep their ankles on the floor.

Another problem with heels is that they increase the natural arch in the lower back, causing lordosis that leads to low back pain and other functional problems. Finally, heels are associated with a risk of developing bunions in the feet.

Now that you understand the risk of wearing heels, if you do continue to wear them, do ankle mobility training so as to prevent dysfunctional adaptations. Get soft tissue work for the ankle and feet and use topical creams such as topical curcumin to treat inflammation in the feet and ankle. Finally, consider wearing platform shoes instead of high heels if your goal is to appear taller.

Reference
Cronin, N., et al. Long-term Use of High Heeled Shoes Alters the Neuromechanics of Human Walking. Journal of Applied Physiology. 2011. 112(6), 1054-1058.

Take A Large Dose of Vitamin C To Reduce Fatigue & Fight Stress

5/26/2013 3:11:06 AM

Take a large dose of vitamin C to reduce fatigue and fight stress. A recent study performed on Korean office workers who experienced high levels of fatigue found that giving them a large dose of 10 grams of vitamin C significantly reduced feelings of exhaustion.

Vitamin C is so effective at treating tiredness because it decreases oxidative stress, which is thought to underlie fatigue. People with higher levels of oxidative stress in the form of reactive oxygen species and cytokines report being chronically tired at a much higher rate than people with low levels of oxidative stress.

It makes sense because oxidative stress causes cellular aging and death that damages DNA. The immune system gets blunted and you feel tired. Over time, fatigue sets in, and research suggests that oxidative stress will also lead to poor sleep and insomnia—it becomes a vicious cycle.

Vitamin C prevents this by eliminating oxidative stress markers so that you don’t feel as tired. Another possible benefit is that vitamin C has been found to lower cortisol in stressful situations, such as after exercise.

The Korean study used a large dose of 10 grams of vitamin C administered intravenously—a method that is particularly effective for elevating blood plasma levels for a therapeutic effect. Naturally, you probably aren’t going to go to the hassle of getting intravenous vitamin C treatments for fatigue (they are available, particularly at cancer treatment clinics), but you may benefit from taking a large dose in a buffered form, which allows it to be absorbed in the gut.

Problems with absorption in the gastrointestinal tract are one reason that scientists used an IV solution in the study—there was no way of simply finding out if the subjects had healthy guts that could absorb a buffered product.

For best results with vitamin C, use a large dose daily, but particularly during stressful times or when you feel fatigued. If you have gastrointestinal issues, make an effort to solve those as well. Try taking glutamine, which is known to heal intestinal walls, a probiotic to ensure you have healthy bacteria in your gut, and take a rotating fiber supplement. Also, read about gut health in the article HCL-The Most Important Supplement Ever http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/433/The_HCL_Acid_T )

Reference
Suh, S., et al. Intravenous Vitamin C Administration Reduces Fatigue in Office Workers. Nutrition Journal. 2012. 11(7).

Gut Feelings

5/26/2013 3:11:06 AM

My friend’s Julie’s husband was just diagnosed with colitis this week at age 42. And how’s this for ironic: Julie is a nutritionist. The optimist in me always thinks that if we just live healthfully, we’ll delay illness as long as possible. But as the expression goes, “If you want to make God laugh, make plans.”

I have been treating colitis in my practice for 17 years, and I’d like to share my clinical pearls with you. What anyone treating colitis needs to understand is that it is an autoimmune condition, and diet as well as nutrient absorption will have a tremendous impact on the health and wellness of the colon.

Diet-wise, I love putting clients on The Specific Carbohydrate Diet by Elaine Gottschall, which can be found in the book Breaking The Vicious Cylcle. It has healed so many of my clients over the years and given them their lives back. It eliminates monosaccharides and puts people back on a pre-agricultural diet, and is similar to a paleo-style diet with some dairy allowances. If that diet is too extreme for someone to start with, I have my client start by following a Paleolithic diet that is gluten- and dairy-free. It all depends on a person’s starting point, and everyone’s tolerance to foods and restricted diets are highly individual. Everyday Paleo by Sarah Fragoso is a great resource to get started on a Paleo-style diet.

Supplement-wise, the following regime is a good start. (For the record, I do not have any financial affiliations with these companies; I just find the quality of the brands listed to be excellent.)

Glutamine Powder – Take 1 Tbsp in water every 2 hours for a month to seal up the gap junctions in the intestinal wall caused by leaky gut and inflammation; then take 1-2 Tbsp per day as a maintenance dose.

Zinc Carnosine– Take 125 mg per day to heal the gut lining for 3 months (Charles Poliquin makes a good one called Primal Zinc Px); then do a serum zinc test or an oral zinc challenge test. Neither method id perfect for testing zinc levels, but both tests are a great place to start.

To do a zinc taste test, hold 1 tablespoon of liquid zinc in your mouth for up to 10 seconds. If the solution tastes like water, you are severely deficient in zinc. If you have low to moderate levels of zinc, you’ll get a metallic taste in your mouth after about 5 seconds. If the solution tastes like rusty nails, Bingo! Your levels are sufficient. You can take 25-30mg per day of zinc as a maintenance dose and retest your levels monthly.

Probiotics- Take 75 billion per day, with food. HMF Replete by Genestra Royal makes a quality probiotic in therapeutic dosages. Take 1/3 packet three times per day with food. Often colitis is treated with antibiotics in an already compromised gut, so reestablishing a healthy gut flora is essential for healing inflammation and supporting intestinal and immune function, as well as nutrient absorption.

Omega-3s– Depending on body weight, 1-2 tsp three times per day, with food. Omega-3s slash inflammation and improve circulation to the gut. Plus, the gut is where neurotransmitters are manufactured, and omega-3s support serotonin production. No reason to have depression and colitis simultaneously! I like Nordic Naturals, Designs For Health, and Vital Choice brands.

Folic Acid- Take 2-5mg per day (available by prescription) to offset the risk of colon cancer.

Vitamin D3 – To establish your baseline levels of vitamin D3, get a blood test done; ideally your levels should be at least 80ng/dL. If your levels are low, take 10,000 IU every other day for 3 months and then have your levels retested. Charles Poliquin makes a liquid dosed at 2000IU per drop so, you your dose would be 5 drops every other day. Maintenance-wise, you can take 5000IU per day and check your levels twice per year. If you spend time in the sun, try to go without sunscreen for 15-30 minutes; that will be equivalent to taking 15,000-30,000IU.

The Fastest Way to Peel Garlic

5/26/2013 3:11:06 AM

Garlic is one of my favorite pungents. Most home cooks use it a lot in everything from Italian dishes to simple garlic butter. I love to prepare it raw in lots of veggie dishes, raw sauces and salad dressings all winter long for its health-protective, antimicrobial properties. If you need a lot of it quickly and don’t want to spend 15 minutes getting your fingertips stinky, try this amazing, now infamous tip from Saveur Magazine for peeling an entire head in seconds with no mess or fuss. Take a head of garlic and set it on a hard surface. Place your palm over the head and lean into it, using your body weight to crack it open and separate the cloves. Next, sweep the separate cloves into a lightweight, medium-sized, metal mixing bowl, and top it with a second bowl of the same size, inverted –open part to open part. Pinch the edges of the bowls together with your hands to form a closed sphere with your garlic inside. Now shake the heck out of it! Yup, just shake it hard in different directions for 5-10 seconds. When you open the bowl up, all your cloves will be lying there naked in a bed of their papery peelings. Try it – it works!

For more great tips visit The Clean Food Coach

Do Weight Training If Your Goal is To Lose Fat and Keep it Off

5/26/2013 3:11:06 AM

Do weight training if your goal is to lose fat and keep it off. If you only have time to do one form of exercise, choose to weight train and eat a high-protein diet to lose fat for the long term. If you have additional training time and want to add conditioning, walking, yoga, martial arts, or some other training mode, go for it, but don’t compromise your lifting.

An older research study shows that weight training in conjunction with a healthy diet will produce much more fat loss and improve body composition to a greater degree than doing intense aerobic exercise. This study compared the effect of having overweight men go on a calorie-restricted diet with no exercise, do a diet with 50 minutes of aerobic training 4 days a week, or do the diet with weight training 4 days a week.

Results showed that the weight training group lost an average 10 kg of fat, and a negligible 0.3 kg of lean mass, meaning that an incredible 97 percent of the body mass lost came from fat. That almost all the weight lost came from fat is EXTREMELY significant since only 69 percent of the weight lost in the diet-only group came from fat (they lost 3 kg of muscle as well), and only 78 percent of the weight lost in the aerobic training group was from fat (they lost 2 kg of muscle).

Muscle is SO important for body composition because it contributes to your body burning more calories at rest—also known as a higher metabolic rate. Maintaining muscle, as the men in the weight training group did, is critical because it helps keep that resting metabolism up over the long term so that you don’t regain weight that you have lost. The drop in metabolic rate is a major pitfall to keeping the fat off for people who diet or do aerobic exercise.

Another major benefit of weight training is increased strength and mobility, both of which were evident in the weight-training group in this study. The weight training group is the only one that gained strength in the upper body (20 percent increase) and lower body (32 percent increase). The weight training group also significantly increased maximum power ability, whereas both the diet the aerobic training group decreased power, with the greatest loss of power in the aerobic group. Less power means poorer coordination and a decreased ability to recover from a fall, putting you at greater risk of fracture.

Take away the following points to lose fat from training and keep it off:
•    Do weight training to build muscle and increase your metabolic rate if your goal is fat loss.
•    Avoid aerobic training because it will compromise power output and mobility in the long-term.
•    If you want to add in conditioning, do intervals in which you go all out for a short period and then rest, repeating for a total of 20 to 25 minutes.
•    Use multi-joint exercises through the full-range of motion.
•    Use moderate to heavy weights with fewer repetitions (use a weight you can lift 6 to 8 times before reaching failure instead of one you can lift 12 or 15)

Reference
Kraemer, W., et al. Influence of Exercise Training on Physiological and Performance Changes with Weight Loss in Men. Medicine and Science in Sports and Exercise. 1999. 31(9), 1320-1329.

What You May Not Know about Brushing and Flossing

5/26/2013 3:11:06 AM

Not taking care of our teeth results in more than having to make frequent visits to the dentist to take care of cavities. Periodontal disease is associated with cancer, heart disease and the accumulation of visceral belly fat, as well as impaired gastrointestinal function, fertility, sexual function and brain processing. There are many aspects of good dental health, but let’s take a look at two of the basics: brushing and flossing.

The first toothbrush can be traced to 3000 BC and consisted of a thin twig with frayed ends. The type of toothbrush used today, a bristle toothbrush, was invented in China in 1498. In 1938 nylon toothbrushes were introduced, and the first electric toothbrushes were introduced in 1960. Dental floss, the second implement in the dynamic duo of dental care was invented in 1819 by an American dentist, Dr. Levi Spear Parmly, but it was not commercially available until 1882.

Keeping teeth clean takes some effort. Every tooth has five sides, and a toothbrush can only reach three sides. That’s why we have to floss. And we have to floss before we brush, not after, to dislodge the plaque on the outer surfaces and between teeth. Flossing should be done at least once a day, and immediately after eating foods that are sticky, such as peanut butter. Proper flossing technique takes some skill, so ask your dental hygienist to instruct you.

Brush your teeth with a toothbrush that has soft bristles, as hard bristles can damage the enamel. Further, your toothbrush should be replaced every three months. You should also consider purchasing an electric toothbrush, which is far more effective than manual brushing for cleaning your teeth. And consider that it’s not so much the toothpaste that cleans your teeth, as it is the mechanical action of the bristles. Because there are specific techniques for brushing different teeth, have your dental hygienist instruct you in the proper way to brush. The hygienist can also show you how to brush your upper palate and the back of your tongue.

Always brush your teeth before you go to bed. This is not to prevent morning breath, but because when you sleep the salivary glands are not as active and won’t be flushing away as much cavity-causing bacteria. When you brush, do so for at least two minutes.

After you brush your teeth, you should use a tongue scraper. The ridges and bumps that cover the surface of your tongue are breeding grounds for bacteria. In addition to keeping your teeth healthy, using a tongue scraper will help prevent bad breath. You can use a toothbrush to clean your tongue, but a tongue scraper is more effective. When using a tongue scraper, you drag it from the back of your tongue to the tip.

Only after you have flossed, brushed and used a tongue scraper should you use a mouthwash. Ask your dentist which type of mouthwash is best for your needs and how often you should use it, as some mouthwashes are not meant to be used every day.

Finally, no matter how good your personal hygiene is, you should see a dentist twice a year for professional cleanings to ensure that your teeth will give you something to smile about!

Tip 94: Tips for Including Carbs in Your Diet for Body Composition and Health

5/26/2013 3:11:06 AM

Carbohydrates are easily the most misunderstood of the three macronutrients—a dietary category that also includes protein and fat. Nutritionists and the general population alike have many misconceptions about how carbs are used in the body and whether they are necessary for optimal energy production—they’re not!

Despite the present day confusion about carbs, by looking at literature and research on carbs over the past century, there are a couple of noteworthy explanations of dietary carbs. For example, in 1963, scientists from Edinburgh wrote about weight gain in response to eating large amounts of carbs, beginning their paper, “every woman knows that carbohydrate is fattening: this is a piece of common knowledge, which few nutritionists would dispute.”

That pretty much sums it up! The paper recalls what we’ve known for years, but many seem to have forgotten that carbohydrates, particularly the most popular processed starch and grain-based carbs will make us fat.

More recently, Dr. Carlon Colker calls our attention to the misconception that we need to eat carbs to live, explaining that the body can make all the carbohydrates it needs in the form of glucose out of the fat and protein we eat. “Your body requires no orally ingested carbohydrates” he writes, adding that “this is a medical fact that countless professional and nonprofessionals continually ignore.”

In contrast, we must eat both protein and fat for optimal biological function—both provide essential nutrients that our bodies cannot produce. Fat is necessary for the production of hormones and for healthy cellular walls, and protein is critical to build muscle, and repair all tissues in the body. Glycogen, which the body uses as energy, can be made very efficiently from fat. You don’t need to eat carbs for the body to have a source of glycogen. Simply, carbohydrates for are not essential!

Still, there are a lot of reasons (excuses?) people have for thinking they must have carbs: “I will have a low mood and feel cranky,” or “I need to replenish glycogen from training,” or “I need carbs to achieve the optimal anabolic response and build muscle from training,” or the simple, but wrong, “I need energy!”

There is validity to some of these reasons—if you do very long, intense training and need to recover quickly in order to train a hard and intense the next day, you may need to replenish glycogen. And there are some people who feel they have the most upbeat mood and cognition when eating a large proportion of their diet from carbs—anything is possible!

The take away point is that you understand that carbohydrates, especially processed and grain-based carbs, are not essential. If you don’t feel awesome and have ideal body composition eating carbs, you might have better results from restricting them. Here are some suggestions for doing so:
•    Avoid all processed carbs, including cookies, muffins, bread, flour, crackers, and anything that is baked and/or has added sugar.

•    Do eat fiber-based carbohydrates, favoring vegetables and some fruit. Try to eat 2 to 3 cups of veggies every meal.

•    Eat every 2 to 3 hours, shooting for 5 to 6 meals a day. This will keep blood sugar even and help you manage insulin.

•    Eat a complete protein with each meal. Opt for pasture-raised meats, fish, nuts, seeds, and beans.

•    Drink only water, coffee, and tea. Avoid all juice, sugar beverages, and artificially sweetened beverages even if they are calorie free.

•    Plan your meals in advance and be prepared. Practice this ALL the time, even when traveling or going on vacation.

•    Research suggests that training with low muscle glycogen does not compromise performance—rather it can induce the body to burn fat rather than glycogen, making it a very effective method for fat loss.

References
Colker, Carlon. Low-Carb Myths. Flex. January 2013. 70-72.

Passmore, R., Swindells, Y. Observations on the Respiratory Quotients and Weight Gain of Man After Eating Large Quantities of Carbohydrate. British Journal of Nutrition. 1963. 27, 331-339.

Health Tip13: Cinnamon Lowers the Boom on High Blood Pressure

5/26/2013 3:11:06 AM

High blood sugar is the first step down a road that can easily lead to metabolic syndrome (a kind of prediabetes that puts you at considerable risk for heart disease) or even diabetes itself. When your blood sugar is high, all kinds of metabolic events occur, none of them good. Enter cinnamon. Though cinnamon has a formidable reputation as a health-giving compound, the newest, hottest buzz about it has to do with its uncanny ability to moderate blood sugar. In 2003 researchers found that even 1 g of cinnamon a day reduced blood sugar (18 percent to 29 percent), triglycerides (23 percent to 30 percent), LDL cholesterol (7 percent to 27 percent), and total cholesterol (12 percent to 26 percent). Not bad for a little brown spice you can get in any grocery stores for a couple of bucks. [From Jonny Bowden, PhD, CNS, best-selling author of The Most Effective Natural Cures on Earth]

Chicken in Spinach and Mustard

5/26/2013 3:11:06 AM

This recipe is from Preeth Nazareth of Singapore:

Serves two

Takes about 45 minutes to prepare

Ingredients:

3 dried hot red chillies

3 bay leaves

2 long cinnamon stick

4 cardamom pods

4 cloves

A small piece of chopped ginger

500 grams chicken breast (approx. 3-4 breasts), cut into 4 to 6 pieces

4 tablespoons Greek yogurt

1 teaspoon of sea salt

1 teaspoon of freshly ground black pepper

1/4 teaspoon red chili powder

1/4 teaspoon coriander powder

1 large cup of chopped boiled spinach

1 cup of freshly chopped Chinese parsley (coriander leaves)

3 tablespoons mustard (I make my own mustard)

4 tablespoon of coconut oil

Cooking method:

In a bowl, mix together the cut chicken breast pieces, salt and yogurt. Set it aside. In a large non-stick pan add the coconut oil and when the oil is hot enough, put in the bay leaves, cardamon pods, cinnamon stick, cloves and red chilies. Stir in until the bay leaves turn a little brown. Now add the chicken pieces and yogurt mix, ground black pepper, coriander powder and chili powder into the pan.Stir all the ingredients in the pan well and bring it to boil. Simmer and cover for 10 minutes.

Into a blender, add ginger, green coriander leaves and 3 teaspoon of water and blend to a smooth paste. Now add the spinach and blend the spinach very briefly to a coarse texture. Empty this green sauce into a bowl. Add the mustard and mix well.

When the chicken is done, remove the cover and add the green sauce, mix well and bring it to boil stirring occasionally.

Serve hot!

Cheers!

All C Is Not Absorbed Equally…

5/26/2013 3:11:06 AM

What it’s for:

C Power (whether it’s the powder, or the tablets) is more than just vitamin C.

1. Vitamin C, also known as ascorbic acid, is a very powerful antioxidant and immune booster.

2. It’s also a key component in wound healing and the manufacture and repair of soft tissues like tendons, ligaments and cartilage.
Vitamin C should be a staple in everyone’s supplement regimen, especially athletes—people that train hard create more free radicals and more micro-trauma to connective tissue so their needs are higher.

Why ours is different: Vitamin C is all the same, right? Wrong? Vitamin C is not just about milligrams, it’s about absorption and what it does once it’s absorbed.

1. Ours has been shown to have 25% better immune cell uptake.

2. In addition, regular vitamin C can actually lower your natural killer cell function for about 4 hours, but that doesn’t happen with ours.

3. And believe it or not, regular ascorbic acid is acidic, with a pH of about 2. Even “buffered” C products are still around a pH of 4 (still acidic). Ours is formulated to have a neutral pH of about 7 and is gentle on the stomach. Regular vitamin C causes diarrhea as you dose higher, but with ours, you can safely dose much higher. Regular Vitamin C is good, but our UberC is great.

Tip 93: Perform Weight Training To Prevent Muscle & Joint Pain from A Desk Job

5/26/2013 3:11:06 AM

Perform weight training to prevent physical pain from doing a desk job. Back, neck, and wrist pain are very common complaints from people who work at a desk, and a cure often seems elusive to sufferers. No more! Research shows that weight training is extremely effective for getting rid of moderate-to-severe pain in the neck, shoulders, knees, and hips.

For example, a Danish study performed on young office workers who suffered regular pain in the upper body found significant reductions in sensations of pain from weight training. The study compared the effect of having workers do aerobic exercise or upper body weight lifting for 16 weeks.

Results showed that the workers who lifted the most weight and increased upper body strength decreased pain the most. For example, workers who lifted more than 20,000 kg total over the course of the study decreased their ratings of pain by 35 percent more than those who trained less often and lifted less than 10,000 kg total, Naturally, training more often (3 versus an average 1.5 times a week) resulted in more weight being lifted over the study and larger gains in strength.

In comparing the aerobic program with the weight training program, weight lifting was much better for decreasing pain. The reason for favoring weight lifting over repetitive aerobic-style exercise is clear when we realize that pain from repetitive motions and sitting for long periods causes continuous overload of the smallest muscle motor units. Repeating movements over and over again without added weight, as happens when you type, use a mouse, and perform “micro movements” during desk work causes negative adaptations to your muscular system.

In contrast, lifting weights applies a heavy load to the muscles, induces positive adaptations, and accelerates protein synthesis. Over time, training and building muscle will help reconstruct painful and abnormal muscle tissue. It also helps develop optimal motor patterns and coordination that can help prevent muscle and joint dysfunction.

Take away the following points to prevent pain and injury:

•    Perform a fairly large volume of weight training for the whole body. Include compound movements and isolation exercises that help to balance out the muscles and promote range of motion in the joints.

•    For example, for the upper body, compound exercises include shoulder presses, chest press, and rows. Isolation exercises include those for the neck, upper back, and shoulder girdle and will help treat specific pain in those areas.

•    Train at least four times a week for 40 minutes or longer. Increase weights progressively and use a training program that varies the load-repetition-set scheme every few weeks.

•    Be active everyday. Other studies show that vigorous activity performed regularly can improve mobility, blood flow in the body, and decrease sensations of pain.

Reference
Pedersen, M., et al. Effect of Specific Resistance Training on Musculoskeletal Pain Symptoms: Dose-Response Relationship. Journal of Strength and Conditioning Research. 2013. 27(1), 229-235.

Smart Gym Practices

5/26/2013 3:11:06 AM

For the past decade, I’ve worked exclusively in gyms that only cater to the personal training client. When I travel, I like to switch things up and visit regular gyms where people are free to do whatever they want.

The sort of things I see in these gyms is sometimes entertaining – and sometimes alarming. Some of the accidents make it to shows like America’s Funniest Videos or at least YouTube. My mission with this article is to help you avoid becoming a star in one of those videos.

The first thing to keep in mind is resistance training has been around for a very long time. The basic exercises have made it through the test of time. They work. So stick to the basics, squats, deadlifts, pulldowns, dumbbell presses and leg curls. Resist the urge to invent something new. Are you training to get stronger and leaner, or are you trying to join the circus? If the answer is the former, then keep both feet on the floor and lift, period.

The second thing I want you to do is to keep your activities separate. When you are weight training, weight train. When you are doing interval training, do interval training. Don’t try to do two things at once, because otherwise you’ll simply diminish the results of both these activities.

Strength training can be a fat-burning activity simply by choosing the correct resistance, reps, sets, rest and speed of movement (tempo). To get the most from your training, you must be prepared to work at your maximum capacity for 50-60 minutes. To keep the intensity (i.e., load) high when you train, you must respect the recovery time. Doing cardio between sets would hinder your ability to keep the intensity of your weight training high, so don’t do it. If you ignore this advice and do cardio between training sets, two bad things will happen. First, your form will suffer, increasing your risk of injury and not giving you the exact type of stimulus you want. Second, you won’t be able to lift as heavy. If you don’t lift heavy, you don’t create a high level of muscle tension, and muscle tension is key to making progress.

The previous point is the perfect segue into point three. I keep seeing people on cardio machines, reading, while doing steady-state cardio. What you need to do is interval training, not steady-state cardio.

When it comes to running sprints and it’s time to go all out, you must go all out. If you’re serious about getting lean, your sprints should be, for lack of a better word, violent. If someone were to glance your way, they should know without a doubt that you are sprinting. If you barely increase your speed and resistance when you are on a machine such as an elliptical or bike, then you’re not getting the most out of your interval training.

My final recommendation is to take a yoga class once or twice a week. The stretching that people do for a few minutes before or after their workout is a complete waste of time, and, more often than you think, people wind up hurting themselves. Doing two to three hours of yoga per week, however, can make a significant difference in your flexibility. As a bonus, it helps you relax and become more aware of your body. In my experience, clients who do yoga have better body awareness in general and especially in the gym. It’s important to know and feel what muscle you are working when you train. Yoga helps with that.

When hitting the weights at your gym, keep to tried-and-true workout practices. You don’t want your workout “fails” going viral on YouTube, do you?

The Raw Truth about Meal Replacements

5/26/2013 3:11:06 AM

“I’m in a hurry to get things done,

Oh, I rush and rush until life’s no fun,

All I really gotta do is live and die,

But I’m in a hurry and don’t know why.”

These lyrics from the hit country song “I’m in a Hurry” by Alabama represent the way many of us look at meal preparation. There’s no time. In America, the business community reacted to the problem by developing fast-food restaurants with popular finger foods such as chicken nuggets, hamburgers, fries, apple pies and even a few salads with nutritional labels placed right on the package!

One nutritional solution for those who have overscheduled their life is the usual meal replacement shakes – and no, this doesn’t mean replacing? McDonalds with Taco Bell. It refers to using quality food ingredients in various combinations of the three macronutrients: protein, carbohydrates and fats. And despite its name, meal replacements should only replace some meals – not all of them.

There are many reasons to use meal replacements, and there is legitimate scientific research to support their use. Two frequently cited studies looked at weight loss with meal replacements.

The March 2001 issue of the Journal of the American Dietetic Association published the results of a year-long study of 64 overweight women, ages 18 to 55, who expressed an interest in losing between 20 and 40 pounds. One of the unique characteristics of the women involved in this study is that all claimed they had been unsuccessful in changing their eating habits. The women were divided into two groups and were placed on 1,200-calorie diets. The control group was given a standard diet, while the other group consumed three milk-based, 220-calorie meal replacement drinks totaling 680 calories (meaning that the remaining 520 calories consumed were from whole foods, primarily fruits and vegetables). The result is that after three months, both groups lost 3-6 pounds, but at the end of 52 weeks the group that used the meal replacement product kept the weight off while the whole-food group regained the weight loss. Discipline in a can!

Published in October 2004 in the International Journal of Obesity were the results of a six-month study with 63 overweight subjects, 50 female and 12 male, with an average age of about 49 years. Their daily nutrition consisted of one whole-food meal per day and two milk-based meal replacement drinks, with a total daily calorie intake of 800 to 1,800 calories. The subjects were instructed to walk three times a week for 30 minutes. Six months into the nutrition program, there was a mean decrease of seven percent body weight.

The meal replacements used in these studies were very commercial, with a high amount of sugar (220 calories and 34 grams of sugar); the ingredients in one brand consisted primarily of milk, cocoa and two types of sugar. But before getting into what constitutes a good meal replacement, let’s look at the origins of this type of product – which, incidentally, falls into the category of infant formulas.

A Brief History of Infant Formulas

The first infant formula was developed in 1867, consisting of cow’s milk, wheat flour, malt flour and potassium bicarbonate, and the first soy formula was introduced in 1929. The most famous developer was Henri Nestlé, whose company Nestlé employs about 265,000 individuals; in 2007 Nestlé reported a profit of $9.7 billion.

Born in Frankfort, Germany, Nestlé came from a family of 14 children, half of whom died before reaching adulthood. In the mid-1860s, Nestle used his training in pharmacy to address the issue of infant mortality due to malnutrition by developing a healthy, economical alternative for mothers who could not breastfeed.

With the help of Jean Balthasar Schnetzler, a scientist in nutrition, Nestlé made the formula easier to digest by removing the acid and the starch in wheat flour. Nestlé called the new product Farine Lactée Henri Nestlé.

The early days of infant formula eventually involved into meal replacement powders for athletes, primarily bodybuilders. One of the most popular formulas among bodybuilders in the ’70s was called Blair’s Protein, developed by Irvin Johnson (who changed his name to Rheo H. Blair on the advice of an astrologer). It was a delicious mixture – described as having the taste of soft ice cream – and was reportedly the favorite of six Mr. Olympias. However, because it contained approximately 25 percent lactose, it often caused gastrointestinal distress.

The two major types of meal replacement formulas manufactured today use whey or soy as their primary protein source. One reason that soy was introduced to infant formulas was to deal with infants who are allergic to cow’s milk; however, the American Academy of Pediatrics says that infants who are allergic to cow’s milk should not be given soy milk because 50 percent of those allergic to cow’s milk are also allergic to soy milk. Soy can be bad news, especially for men due to its effect in decreasing serum testosterone. To learn why soy is such a poor choice for a meal replacement, pick up a copy of Dr. Kaayla Daniel’s book The Whole Soy Story.

Beyond Baby Food – Superior Meal Replacements

The concept behind using meal replacement powders is a good one, as they can be quickly and easily prepared and can provide precisely the nutrients you want. When you use nutrition/lifestyle protocols that involve several “feedings” a day, adequate food preparation becomes very difficult and time-consuming.

In the past I was not a fan of most meal replacement powders, as they were often improperly formulated with additional vitamins and minerals so that they became neuro-toxic due to excessive manganese levels, or pro-oxidant because of unnecessarily high copper/iron content.

Because of the added vitamin-minerals, they often need to be sweetened, which defeats the purpose by raising the glycemic index of the meal replacement powder. Most of them have plenty of malto-dextrin to mask the taste of the vitamins, the drawback being that it raises the glycemic load of the product. Because I am not keen on the meal replacement packets I saw on the market, I decided to develop my own: Fit Meal and Dairy Free Primal Meal.

Fit Meal Lite. Fit meal is a bioactive whey protein product made from dairy manufactured in New Zealand. Each serving (60 grams) contains 21 grams of protein that has not been exposed to a high heat process, ensuring a pure, undenatured protein product. It is guaranteed to be free of hormones, pesticides and antibiotics that are prevalent in domestic whey protein products. Here are a few other features:

• Contains 2.1 grams of immunoglobulins to support protein absorption and immune function

• Contains 5.4 grams of branch chain amino acids (BCAAs) per serving for optimal skeletal muscle fuel

• Contains two grams of medium chain triglycerides for quick energy.

• Contains 2,736 mg of glutamine per serving for muscle recovery and intestinal support

• Contains six grams of fiber for cholesterol management and gut health, and for stimulating growth of good bacteria in the gut

• Has a low glycemic load

For those who have difficulty with whey, I offer a vegan protein that has zero grams of sugar. It is made from peas and rice and is free of casein, lactose, gluten, fish, peanuts, tree nuts, and eggs – and, of course, it has no artificial colors, flavors or preservatives. DF Primal Meal has a great taste and texture and is easy to mix. Each serving (40 grams) contains 17 grams of protein.

Pea protein has excellent digestibility (98 percent) and has an excellent array of amino acids, including high levels of BCAAs. It is particularly high in leucine, lysine, arginine, phenylalanine and tyrosine. And it has many benefits besides muscle building.

Because pea protein has ACE inhibitory activity, it may have a positive effect on the maintenance of normal blood pressure levels. It has also been shown, in rat studies, to have a positive impact on total cholesterol and very-low-density lipoproteins (VLDL) by stimulating bile acid formation and excretion.

I recommend that the majority of your calories come from whole foods, but this is a fast-paced world and meal replacements have a place as a convenient way to ensure you receive highest-quality nutrition. To keep up the pace, get some today!

Tip 92: Use Stevia as A Sweetener To Increase Insulin Sensitivity & Decrease Inflammation

5/26/2013 3:11:06 AM

Increase insulin sensitivity and eliminate inflammation by using the herb stevia to sweeten foods and beverages. Stevia is a plant that is native to the Americas and it is naturally sweet but provides no calories. Not only is it an ideal alternative to sugar, stevia conveys the following health benefits:

•    It can modulate blood sugar and is being tested as a preventative supplement for diabetics.
•    It increases insulin sensitivity and decreases oxidative stress associated with large insulin spikes in response to eating carbs and sugar.
•    It is anti-microbial and acts as an antioxidant in the body, decreasing oxidative stress and inflammation.

For example, a recent study performed on diabetic rats showed that giving them a stevia supplement for a month significantly improved glucose tolerance and insulin sensitivity. The stevia had an antioxidant effect as well, reducing concentrations of MDA, an inflammatory biomarker that is used as an index of lipid peroxidation. Lower MDA paired with better insulin and glucose health could have implications for better body composition since they indicate a healthier metabolism, better nutrient use, and less fat accumulation.

So, how does stevia compare to sugar and non-caloric chemical sweeteners like aspartame? First, compared to man-made calorie-free sweeteners, stevia is a plant and truly is all natural. There’s no evidence it causes cancer or the abundance of other health problems that have been linked to aspartame and splenda.

Second, it does have a slightly different taste than pure sugar or chemical sweeteners, but many people like it. Others have reported, “getting used to it” over time, ultimately preferring stevia.

Finally, a 2010 study that compared caloric intake at dinner after participants ate lunch that included an equal amount of either stevia, aspartame, or sugar showed that the subjects ate the same amount of calories in all three conditions. They also reported the same levels of hunger, but the stevia group had much lower insulin and glucose levels compared to the sugar group. Glucose and insulin were also favorable in the stevia over aspartame group.

Some basic information to start using stevia includes the following:
•    Stevia comes in liquid and powder form.
•    Start using it by adding it to coffee, tea, or a post-workout whey protein shake.
•    You could also blend it with fiber in water for a tastier beverage.
•    Some protein powders, protein bars, and other natural foods are beginning to use stevia in place of sugar. For example, the Poliquin Primal Greens and Primal Reds antioxidant powders use stevia as the sweetener.
•    Try drinking something with stevia before eating for better insulin health and blood sugar management.

Reference
Shivanna, N., et al. Antioxidant Anti-Diabetic and Renal Protective Properties of Stevia Rebaudiana. Journal of Diabetes Complications. 2012. Published Ahead of Print.

How Much Water Should You Drink?

5/26/2013 3:11:06 AM

Hydration is the greatest determinant of strength. A drop of 1.5% in water levels translates in drop of 10% your maximal strength. The leaner you are, the worse it is. Make sure you weigh the same or more at the end of your training session. High water levels = more sets & reps= greater changes. Have a great workout.

Here is how much you should drink:

0.6-0.7 ounces per pound of bodyweight

39 ml per kg of bodyweight.

Therefore, 120 to 140 ounces for a 200 lbs man

3.55 to 4.14 liters for a 91 kg man.

A recent study showed that men drinking 5 glasses of water a day vs 2 glasses a day, had a 54% lower risk of dying of a heart attack.

Lose Weight By Eliminating Processed Foods From Your Diet: Why The Calorie Approach To Weight Loss Doesn’t Work

5/26/2013 3:11:06 AM

Lose weight by eliminating processed foods from your diet and eating whole foods instead. If you’re trying to lose weight, be aware that a calorie approach to weight loss won’t necessarily help. A new study that shows how all calories are not created equally will provide guidance.

Researchers compared the effect of a processed food meal with a whole food meal on metabolism in the 6 hours after eating. Participants ate either a processed cheese sandwich with white bread or a “whole” cheddar cheese sandwich with whole grain sunflower seed bread. Both sandwiches contained the same amount of calories (800) and a similar proportion of carbs, protein, and fat.

The amount of calories burned as the body digests and absorbs the food was 50 percent greater after participants ate the whole food sandwich than after they ate the processed food sandwich. Also important, the participants who ate the processed food sandwich had their metabolic rate drop below their average resting metabolic rate, which is the amount of energy needed to keep the body functioning at rest.

Overall, the subjects burned an average 138 calories digesting the whole foods sandwich compared to only 74 calories burned from the processed food sandwich. Researchers think that the higher fiber content in the whole cheese sandwich is the primary reason it cost so many more calories to digest.

It’s clear from this study that if you are trying to lose weight by reducing calories, you will get the best results from eliminating processed foods in favor of whole foods. Over the course of the day you could easily burn 150 to 300 more calories digesting whole foods, depending on how much you eat total. Take note, that the whole food cheese sandwich is not actually what is generally meant by “whole” foods since the ingredients in the bread and cheese did require food processing, however it was minimal in comparison to the processed cheese sandwich.

Rather, opt for foods that do not require any processing: meat, fish, eggs, whole beans, nuts, seeds, vegetables, and fruit. Avoiding grains is also a good choice if your goal is fat loss because they are digested quickly and elicit a large release of insulin, which can stall weight loss efforts. If you do eat grains, be sure to limit your intake to boiled grains rather than bread or foods containing flour.

Take away the following tips for weight loss:
•    Always favor whole foods over packaged and processed foods.
•    Consider eliminating grains for fat loss.
•    Eat foods that are naturally high in fiber, such as vegetables and some fruits.
•    Supplement with a high-quality fiber to enhance fat loss.
•    Protein requires more calories for the body to break down than carbohydrates. Simply increasing your protein intake and decreasing carbs can help you lose fat and it support muscle building.

Reference
Barr, S., Wright, J. Postprandial Energy Expenditure in Whole-Food and Processed-Food Meals: Implications for Daily Energy Expenditure. Food and Nutrition Research. July 2010. 2(54), 144-150.

Tip 90: Weight Train To Decrease Breast Cancer Risk

5/26/2013 3:11:06 AM

Weight training is one of the smartest things you can do to decrease your breast cancer risk. You probably know that being physically active and having low body fat are critical for breast cancer prevention, but did you know that lifting weights conveys protective effects against cancer that are much greater than just keeping you lean and off the couch?

First, weight training builds muscle and muscle is one of the best defenses against cancer, while also protecting against obesity, disease, and injuries. A recent 12-week study of young women found that in the women who gained the most muscle over the study, estrogen metabolism was improved considerably. A more favorable estrogen metabolism is extremely important because the cumulative lifetime exposure to estrogens that women experience significantly increases cancer risk.

Estrogen metabolism works like this: There are three pathways through which estrogen can be metabolized. The 16- hydroxyestrone pathway is a “toxic” route that is linked to cancer development, the 4-hydroxyestrone pathway is unfavorable for health, and the third route, the 2-hydroxyestone pathway, is more benign and preferable. This was the route favored by the women’s bodies who gained the most muscle.

A second recent study showed that young women who did an intense strength training program (3 sets of 10 reps of 7 compound exercises using a weight of 75 percent of the maximal load) for 8 weeks decreased the amount of estrogen and progesterone they produced. The effects of less circulating estrogen and progesterone include less breast cancer risk, better metabolism, and reduced premenstrual distress symptoms.

Researchers clarify that an intense training program will have a much more favorable effect on decreasing estrogen production by the ovaries. Higher intensity training also improves elimination of excess estrogens. Light aerobic exercise is not sufficient.

To achieve the necessary level of intensity and volume include the following elements in your training:
•    Train using the most “bang for your buck,” multi-joint lifts like squats, deadlifts, bench press, chin-ups, and overhead press.
•    Start with a muscle building, fat burning training cycle that includes at least 3 sets of 8 to 12 reps, with a weight that is 70 to 85 percent of the maximal amount you can lift.
•    Use short rest periods, varying between 10 and 90 seconds depending on the weight used—heavier loads may require the longer rest.
•    If you want to do conditioning or “cardio”, do high-intensity intervals for 20 minutes in which you go all out for 15 to 30 seconds and then rest for an equal interval.

Learn more about estrogen metabolism and how improving it can decrease your breast cancer risk in the article, Is Estrogen Dominance Making You Fat?

References
Timon, R., et al. Strength Training Effects on Urinary Steroid Profile Across the Menstrual Cycle in Healthy Women. European Journal of Applied Physiology. 2012. Published Ahead of Print.

Campbell, K., et al. Effects of Aerobic Exercise Training on Estrogen Metabolism in Premenopausal Women. Cancer Epidemiology, Biomarkers & Prevention. 2007. 16, 731-739.

Turmeric Home Remedy for Winter Ills

5/26/2013 3:11:06 AM

Turmeric is well known for its virtual cornucopia of health benefits. Its high concentration of curcuminoids is anti-inflammatory and can relieve joint pain. Studies have found turmeic to have anti-tumor properties, to be liver-supportive, and to have high antioxidant effects. Turmeric is a commonly used spice in India, giving most curries their distinctive yellow color. A favorite Indian home remedy for winter colds and especially sore throats is to make a turmeric-based drink of warm milk. Cow milk, even pastured and raw, can increase mucus production in some people, so using a nut or seed milk as a base may be a better alternative. To make the soothing remedy, simply heat a cup of unsweetened vanilla almond milk over medium heat and stir in ½ teaspoon turmeric powder, 1 tablespoon grated fresh ginger root, 2 black peppercorns and 4 cardamom seeds. Cook the hot mixture for about 5 minutes and remove from the heat. Stir in a teaspoon or two of raw honey or a few drops of vanilla stevia to sweeten, cover and let cool for about 10 minutes. Strain to remove the spices and serve warm.

- The Clean Food Coach

Ten Benefits of Coffee for Performance, Health & Body Composition

5/26/2013 3:11:06 AM

Get numerous benefits from coffee! Research shows that in many cases, more is better when it comes to coffee improving health. The evidence is so robust that the medical community is even changing its tune from “coffee is more trouble than it is worth” to “it is not as bad as we were told!”

This article will give you ten reasons to drink coffee and consider some of the concerns and misconceptions that surround this wonderful beverage.

#1: Coffee Decreases Risk of Total & All-Cause Mortality
At least 5 recent studies show that drinking coffee is associated with a decreased risk of mortality in men and women from a variety of ethnicities. For example, a large-scale 14-year observational study of more than 400,000 people found that the more coffee people drank, the lower their risk of mortality.

Men who drank 2 to 3 cups a day had a 10 percent lower risk of mortality, and those who drank 4 to 5 cups per day had a 12 percent lower risk. Drinking 6 or more cups decreased mortality by another 10 percent compared to non-drinkers. The figures were slightly higher in women, and they remained after adjusting for cofounders like age, body fat, race, education, and lifestyle factors.

#2: Coffee Lowers Risk of a Variety of Cancers
Coffee drinking has been associated with a lower risk of lung, prostate, breast, endometrial, pancreatic, stomach, and colon cancer. In some studies the association is robust, while others have shown no benefit from coffee, which could be due to many reasons. But, it seems clear that coffee can be protective and does not increase cancer risk.

It is the antioxidants caffeic and chlorogenic acid that coffee provides that are protective against cancer and other disease. An example of how the antioxidants lower cancer risk is with endometrial cancer, which is a cancer of the lining of the uterus. A study of over 67,000 women demonstrated that women who drank 4 or more cups of coffee per day had a 25 percent lower risk than those who did not drink coffee regularly.

Researchers think the high antioxidant activity in coffee lowered oxidative stress, and that coffee also upregulates the expression of enzymes in the liver that help metabolize estrogen down the healthiest 2-hydroxyestrone pathway. This is a much preferred pathway for detoxifying estrogen from the body and it plays a role in preventing estrogen-related cancers such as breast, ovarian, and prostate cancer in men.

#3: Coffee Lowers Risk of Heart Disease & Heart Attack
Coffee intake is highly protective for the cardiovascular system and has been repeatedly found to decrease risk of heart disease and death from a heart attack. In one 15-year study of 41,000 women, drinking up to 3 cups of coffee a day was linked to lower risk of heart failure. Similar results have been shown for men.

#4: Coffee Improves Vascular Health & Does NOT Raise Blood Pressure
The caffeine in coffee has actually been shown to improve the health of the blood vessels because it increases nitric oxide production in the endothelium (the thin layer of cells that line the interior surface of blood vessels), which improves vascular muscle tone. Coffee also supports healthy arterial pressure, lowering blood pressure over the long-term.

It is true that drinking caffeinated coffee can increase short-term acute blood pressure, but blood pressure will return to normal once the caffeine is metabolized. One study found that 8 weeks of habitual coffee drinking lowered blood pressure readings significantly.

#5: Coffee Improves Cholesterol Health
The antioxidants in coffee can improve total cholesterol, raise “good” HDL cholesterol, and lower inflammation related to heart disease. In one study, regular coffee drinkers were asked to increase their coffee intake to 4 and then a whopping 8 cups a day. This dosing improved the ratio between “bad” LDL and HDL cholesterol by 8 percent.

#6: Coffee Decreases Metabolic Syndrome Risk
Metabolic syndrome is the combination of obesity, a large waist circumference, and insulin resistance, all of which increase heart disease and diabetes risk. Coffee drinking can improve fat burning, potentially influencing body composition, and it has been has been closely linked to lower diabetes risk.

For example, one study of a Japanese population showed coffee consumption was inversely correlated with risk of metabolic syndrome because greater intake was associated with lower triglyceride levels and better glucose tolerance.

#7: Coffee Improves Body Composition & Elevates Fat Burning
There is compelling evidence that coffee increases your metabolic rate so that you burn more calories, and it can help shift the body to burn fat rather than glucose for energy. In addition, coffee modulates blood sugar and can improve insulin sensitivity. Caffeine taken alone, however, has been shown to decrease insulin sensitivity, which is only relevant to this discussion if you have problems with insulin, are popping caffeine pills, and eating high-carb foods.

The fat loss effect of coffee drinking hasn’t been studied extensively, but one study showed drinking 500 ml of coffee daily for 4 weeks produced 2.5 kg weight loss in overweight subjects. Perhaps more effective, green coffee extract, which comes from the bean before roasting and can be added to any beverage, has been shown to produce significant fat loss.

One study found that a high-dose of green coffee extract (1050 mg) taken for 6 weeks resulted in an average 8 kg loss in body weight and a 4.4 percent drop in body fat—very impressive! A low green coffee dose produced no changes in body composition.

#8: Caffeine Increases Power & Strength Performance
Sports scientists like to test the effect of caffeine supplements on athletic performance because isolating a part of the plant allows them to avoid confounding variables, such as the antioxidants. That said, you can improve power and strength performance by getting the right dose of pre-workout caffeine from a supplement since using coffee as your sole source of caffeine would require 6 to 9 cups for a 90 kg lifter, depending on sensitivity to the caffeine.

One study found that a dose of 3 mg/kg of body weight of caffeine is necessary to improve power output in the squat and bench press. Another study showed that taking caffeine before early morning workouts can elevate performance in the morning when it is naturally diminished compared to later in the day. Caffeine is thought to act directly on the muscles to produce greater power and strength, rather than acting directly on the nervous system.

#9: Caffeine Speeds Recovery and Reduces Muscle Soreness
Caffeine can speed recovery and reduce post-workout muscle soreness by up to 48 percent. It can also improve performance during a second high-intensity workout performed in one day. One study showed that giving athletes 8 mg/kg of body weight of caffeine after performing a glycogen-depleting exercise trial to exhaustion allowed for better performance on a second sprint interval test also done to exhaustion 4 hours later.

The group that took the caffeine went for 48 minutes compared to only 19 minutes by the placebo group and 32 minutes in a group that only drank carbs. Researchers suggest the caffeine may improve muscle glycogen resynthesize post-workout, while mobilizing fatty acids to be burned for fuel during exercise.

#10: Caffeine Increases Motivation & Reaction Time
Taking 4 mg/kg of body weight of caffeine improved reaction time on soccer skill tests in athletes when sleep deprived. A similar dose increased motivation and led athletes to voluntarily do more reps using 85 percent of a 1RM load when sleep deprived, resulting in a greater volume compared to a placebo group.

Researchers also measured testosterone and cortisol response to training in this study. The elevations in these hormones correlated to the volume of load lifted, indicating that caffeine did not lead to greater cortisol production. If you are sensitive to caffeine or have issues with cortisol but want the performance benefits of caffeine, take 2 to 10 grams of vitamin C after training. Vitamin C can speed the clearance of cortisol allowing for a better recovery.

References
Copyright © 2012

Tip 89: Drink Coffee, Tea & Water for Health and Body Composition—Avoid All Other Beverages

5/26/2013 3:11:06 AM

Get your liquids from coffee, tea, and water for optimal health and a lean body composition. Avoid all other beverages, including sugary drinks, fruit juice, sports drinks, diet drinks, and alcohol. Of those beverages that you want to avoid, not all are equally bad—the worst drinks contain high-fructose corn syrup (HFCS) and added sugar—but we like a radical approach at Poliquin and want to tell you how to achieve the BEST health and body at the same time.

Here are a few facts about sugary beverages that should convince you to never drink them again:

The Surgeon General is considering issuing a report against sugar and HFCS-filled drinks, such as soda, that is similar to a 1964 report on smoking that turned the tied in terms of public awareness about the dangers of smoking. Of course, in some circles drinking a coke is already as taboo as smoking...

A recent study found that for each extra soft drink consumed per day there was a 60 percent increased risk of being overweight in children.

Another study showed that for every 12 oz. sugar-sweetened beverage you drink a day, your risk of diabetes increases by 15 percent. Heart attack risk also goes up.

Obesity has become a national security issue! Twenty-seven percent of Americans are ineligible for military service due to being overweight.

Although not as bad as sugar or HFCS beverages, fruit juice drinking is also linked to fat gain and diabetes risk. Fruit juice provides a large amount of sugar in the form of fructose that is metabolized very quickly by the liver since juice doesn’t contain the fiber present in whole fruit. The liver sends that fructose straight to fat, and raises triglyceride levels.

When you drink beverages with fructose, whether from fruit or HFCS, inhibits the body’s ability to burn fat for fuel, shifting the body to favor carbohydrate oxidation and fat storage, making you fatter.

Drink smart with these strategies:
Avoid diet soda and anything with non-calorie chemical sweeteners because they increase your toxic load and may cause cancer.

Avoid alcohol because it is high in calories, is linked to poor insulin health, and also raises your toxic load since it must be metabolized by the liver before normal detoxification processes can carry on. Red wine might be one exception because it has been shown to increase insulin sensitivity, but if you are trying to lose fat, avoid it.

Coffee and tea provide numerous antioxidants and can be drunk in abundance (or at least to your liking) because they have been repeatedly been shown to support a lean body composition and health. Avoid putting honey, agave, brown rice syrup, sugar, and any other caloric or chemical sweetener in your coffee or tea.

Drink lots of water—shoot for 3 liters a day. If you’re not even close to this amount, start by getting a 1-liter stainless steel water bottle and try to empty it twice during the day. Make sure to drink your first liter before lunch. Work on your second liter over the afternoon. Finish your second liter before dinner and refill, continuing to drink until you head to bed. Increase the amount slowly until you get to 3 liters.

Gout Relief with a Cherry on Top

5/26/2013 3:11:06 AM

Gout is a painful, largely inherited disorder in which the body can’t properly metabolize uric acid. Usually the bloodstream contains a small amount of the stuff, but in gout there’s a lot of it. The body doesn’t know what to do with the excess so it bunches it up into nasty little crystals that get deposited in areas like the big toe and the joints, causing a lot of pain and discomfort. Compounds in cherries lower levels of uric acid in the blood. With less uric acid, there are fewer disposal problems, fewer crystals and less pain. A study at the University of California-David showed that consuming two servings’ worth of cherries daily (280 g total) after an overnight fast significantly lower the blood uric acid of women by as much as 15 percent. [From Jonny Bowden, PhD, CNS, best-selling author of The Most Effective Natural Cures on Earth]

Does a Calcium Supplement Offer Enough Bone Health?

5/26/2013 3:11:06 AM

When you buy that calcium supplement, what are you shopping for? If your answer is “calcium,” think again. What you are really shopping for is bone health.

If you were rebuilding a home destroyed by Superstorm Sandy, what would you buy? Would you just buy lots and lots of 2x4s, and if the rebuilding process wasn’t going as fast as you wanted, would you order even more 2x4s? Of course not – you would buy all the supplies necessary to build a home. If you wanted to make pancakes, would you just buy lots and lots of eggs? Of course not – you would buy all the ingredients necessary to make pancake batter. So if you’re trying to rebuild your bones or keep your bones healthy, why would you buy just one ingredient? Bones are not calcium sticks. Why not invest in all the components of bone in their most absorbable form – a form that has actually been shown in the research to help you achieve bone health?

Everyone who knows me knows that I am all about results. I’m not impressed with good intentions or someone who just means well. None of us wants to waste money on nutritional products (or anything else for that matter) that doesn’t work. I refuse to waste my money, and I also refuse to waste your money. When it comes to calcium supplements and osteoporosis, I want you to stop wasting your money and your time immediately. You need to stop buying so-called calcium supplements and purchase a formula that’s been proven to increase bone density and increase your bone health.

Osteoporosis and osteopenia are two destructive and debilitating conditions – and women are twice as likely to be affected by them. In fact, women account for 71 percent of the 1.5 million osteoporotic fractures every year. When someone breaks a bone due to osteoporosis, the prognosis is not good. It’s not like when you fell while roller skating and broke your arm as a 10-year-old. Osteoporotic fractures often lead to other medical complications like pneumonia or blood clots and to decreased quality of life; often the patient will go directly from the hospital to a nursing home. Shockingly, JAMA reported in 2001 that the six-month mortality rate for a hip fracture was 13.5 percent. The British Medical Journal reported a 20-35 percent rate of mortality in the year following a fractured femur!

Now that I’ve scared you into action, let’s get to a real solution with real results. Taking care of our bones should start early in life, long before they’ve become brittle enough to break from everyday activities. The typical recommendations are to take a bunch of calcium and then wait until you have osteoporosis and then take a drug.

Sure, there are studies out there that suggest calcium increases bone density, but the problem is that those studies always included other variables like exercise and vitamin D – two factors that have been shown independently to improve bone health. Osteoporotic bone isn’t just lacking adequate calcium; it has also lost magnesium, manganese, zinc, copper and most importantly, collagen. There are type I and II collagen fibers within healthy bone that contribute to both its strength and its density. Studies have shown that the best way to achieve bone health through absorbable supplementation is from whole bone extract, which is referred to in the research as hydroxyapatite, MCHC, and several other names.

Here’s how to categorize bone health supplements:

1. Calcium carbonate (which comes in the form of antacids, oyster shell and coral calcium) typically only slows bone loss.
2. Calcium citrate is a better form that can stop bone loss.
3. Hydroxyapatite, the best form, has actually been shown in the research to increase bone density all by itself.

Because hydroxyapatite is a fragile compound, it must be processed very carefully; the Poliquin brand uses only the highest grade available. Hydroxyapatite naturally contains type I and II collagen, in addition to zinc, copper, manganese, magnesium and, of course, absorbable calcium. Now available in my Poliquin for Women line is Bone Matrix, the most complete bone formula available. It contains hydroxyapatite (MCHC), as well as glucosamine, horsetail, vitamin D, vitamin C, phosphorous, all the essential minerals, boron and more. Start protecting your bones today. It’s what you’re really shopping for.

REFERENCES

Annefeld M, et al. The influence of ossein-hydroxyapatite compound (‘Ossopan’) on the healing of a bone defect. Cur Med Res Opin 1986;10:241–250.

Dent CE, Davies IJT. Calcium metabolism in bone disease: effects of treatment with microcrystalline calcium hydroxyapatite and dihydrotachysterol. J Roy Soc Med 1980;73:780–5.

Durance RA, et al. Treatment of osteoporotic patients: A trial of calcium supplements (Ossopan) and ashed bone. Clinical Trials Journal 1973;3:67–73.

Epstein O, et al. Vitamin D, hydroxyapatite, and calcium gluconate in treatment of cortical bone thinning in postmenopausal women with primary biliary cirrhosis. AJCN 1982 Sep; 36(3):426–430. [“Hydroxyapatite produces more prolonged positive calcium balance than soluble calcium salts.”]

Goldacre MJ, Roberts SE, Yeates D. Mortality after admission to hospital with fractured neck of femur: database study. BMJ October 2002, 325 (7369): 868–9.

Hannan EL, Magaziner J, Wang JJ, et al. Mortality and locomotion 6 months after hospitalization for hip fracture: risk factors and risk-adjusted hospital outcomes. JAMA 2001. 285 (21): 2736–42.

Mills, TJ, et al. The use of a whole bone extract in the treatment of fractures. Manitoba Medical Review 1965 Feb: 92–96.

Pines A, et al. Clinical trial of microcrystalline hydroxyapatite compound (‘Ossopan’) in the prevention of osteoporosis due to corticosteroid therapy. Cur Med Res Opin. 1984;8(10):734–742.

Ruegsegger P, et al. Comparison of the Treatment Effects of Ossein-Hydroxyapatite Compound and Calcium Carbonate in Osteoporotic Females. Osteo Int. 1995;5:30–34.

Windsor ACM, et al. The effect of whole-bone extract on 47Ca absorption in the elderly. Age and Ageing 1973;2:230–234.

How to Increase Bone Health Through Exercise

5/26/2013 3:11:06 AM

Everyone needs strong, healthy bones. For women, it is especially important because we don’t reach as high a peak bone mass density as men, and women also lose bone mass more quickly as we get older. Diet and lifestyle are certainly important factors, but so is exercise. Here, I’ll focus on the best types of exercise to help maintain bone mass density as we age. First, it’s important to understand that bones are not dead tissue; they are metabolically active.

When placed under strain (such as through exercise), bones respond to the micro damage by stimulating bone remodeling. Bone remodeling is the process of bone formation and bone reabsorption. The process of bone remodeling allows the body to regulate calcium balance (homeostasis) in the blood, repair small bone damage from everyday stressors, and shape and sculpt the bones during periods of growth.

Childhood and adolescence are the peak periods for bone growth; during these years, more bone is deposited than withdrawn. After puberty, men reach a higher level of peak bone mass than women. By the age of 18 for women and age 20 for men, 90 percent of peak bone mass has been acquired. Many scientists call osteoporosis a pediatric disease that only manifests itself at old age. This is why it is important to optimize bone building when you are young.

Studies have shown that adults who exercised regularly at a young age, and stayed active once they reached adulthood, had greater bone density than those who did not exercise as kids. Remember, once you are an adult, exercise will help prevent bone loss but it does not significantly increase bone mineral density. In other words, you basically only replace what you have lost. Once you reach your peak bone mass around the age of 30, you will slowly start to lose it if you do not exercise.

The type of physical activity is really important for achieving bone health. Load bearing activity is the only way you can impose enough stress on the bone to stimulate it to respond by growing. High-impact sports such as gymnastics, triple jump, and tennis are associated with higher bone mass density, and the effect is potentiated even more if the activity begins before puberty. Endurance sports, on the other hand, have less benefit to bone mass density. Some endurance activities may even be more detrimental to bone health compared to doing nothing at all. Also important is the frequency of activity. Kids who have the greatest bone mass density are active in other sports besides gym class and are active on a long-term basis.

The same is true with adults. According to a review published in the March 2012 issue of the Scandinavian Journal of Medicine and Science in Sports, to stimulate the greatest bone building effect, the load needs to be dynamic, high magnitude, and weight bearing with multidirectional loads. The frequency, intensity, volume and longevity are also crucial. What does this all mean? Let me break this down.

•    Dynamic: the exercise must create motion. Isometric (no movement) is not enough; one example is yoga. Don’t get me wrong; I love yoga for flexibility and relaxation, but for bone building, not so much.

•    High magnitude: the exercise must require a great range of motion. To see the significance, compare sprinting (big amplitude of movement) to jogging (small amplitude of movement). Full range of motion is best.

•    Weight bearing: the exercise must create a ground reaction force. In other words, lifting weights, landing from a jump or taking off all cause muscles to exert greater force than when at rest.

•    Multidirectional: the exercises must be varied. The strain placed on a bone must come from many different angles.

•    Frequency: you must exercise more than two times per week. No benefit to bone health was observed with two trainings or fewer per week.

•    Intensity: the load bearing aspect of the exercise must be substantial.

•    Volume: there must be enough volume. One session must last long enough to produce fatigue.

•    Longevity: In studies, people who exercised for more than 12 months got the most benefit.

Do these recommendations seem familiar? They should. This is what the Poliquin lifestyle is all about. Weight training, sprint training and strongman workouts satisfy all the above criteria for optimal bone building effects of exercise. You want to work every muscle of the body so that all your bones benefit. Long duration, low-impact aerobic training does nothing to increase bone health. A 2011 study in the Journal of Strength and Conditioning Research on competitive male master cyclists proved that. These cyclists had lower bone mineral density than their non-athlete counterparts! Now that is quite incredible.

As I mentioned earlier, exercise must be accompanied by sound choices in diet, supplementation and lifestyle. If you are like most people, time is hard to come by, so be sure to choose exercises that give you the greatest return for your effort.

Tip 88: Take L-Carnitine and Omega-3s To Lose Weight & Improve Energy Levels

5/26/2013 3:11:06 AM

Take L-carnitine with omega-3s to lose weight and improve your energy level. L-carnitine is a super amino acid that is responsible for transporting fats into the mitochondria where they are burned for energy.

Naturally, a nutrient whose primary function in the body is to get fat where it needs to go so that you don’t store it is of great interest if you want to be lean. Only recently has research shown that supplementing with L-carnitine can improve training motivation, performance, and enhance recovery as well.

A groundbreaking study from the University of Nottingham had experienced triathletes take 2 g of L-carnitine twice a day with 80 g of carbohydrates for 6 months in conjunction with a training program. Note the long time period and fairly large dose.

Results showed the athletes had a 55 percent reduction in muscle glycogen use when exercising at a moderate speed, indicating that the higher carnitine level in the muscle allowed their bodies to use their fat stores for fuel. The burning of fat for energy produced a 35 percent longer time to exhaustion on a high-intensity exercise trial. They also had much less buildup of lactate—lactate is a limiting waste product produced when you exercise hard, and it inhibits performance.

Body composition wasn’t tested in this study, but it’s logical to assume that being able to train harder and burn fat for energy will help you build muscle and lose fat. In addition, we know that giving rats a dose of 30 mg/kg of body weight of carnitine can decrease oxidative stress, delay the aging process, improve muscle function, and decrease body fat. Carnitine has a particularly favorable effect on getting rid of visceral abdominal fat in rats—yes, it gave them a lean belly!

For body composition results with L-carnitine the following things are necessary:

•    L-carnitine must “load” into the muscle over time. This happens when insulin is present, so you must take it with carbohydrates, with omega-3 fats, or with an insulogenic compound such as fenugreek. Omega-3 fats are preferred if body composition and motivation are the goal because they aid insulin signaling and energy use in the brain, helping you to stay focused.

•    The “loading” process requires a fairly large dose of carnitine—the triathlete studies used 4 grams daily, or if we take what we now from animal studies as a guide, 30 mg/kg/bw a day would be about 2,250 mg or 2.25 grams for a 75 kg person as a baseline dose.

•    Finally, the “loading” process takes a while. You’ll immediately experience less oxidative stress, but that’s not something you’re going to notice in your everyday life. After 3 weeks, carnitine improves androgen receptor function for muscle development, and a little longer and you should start feeling more alert, energized, and begin to perform better.

References
Wall, B., Stephens, F., Constantin-Teodosiu, D., Marmuthu, K., Macdonald, I., Greenhaff, P. Chronic Oral Ingestion of L-Carnitine and Carbohydrate Increases Muscle Carnitine Content and Alters Muscle Fuel Metabolism During Exercise in Humans. The Journal of Physiology. 2011. 589, 963-973.

The Meat and Nut Breakfast

5/26/2013 3:11:06 AM

When people ask for the single best dietary tip for optimal leanness, energy and sustained mental focus, it’s simple, try the Poliquin™ Meat and Nuts Breakfast. Clients ranging from NHL & NFL stars, to corporate executives and the stay at home moms, rave about the increased mental acuity and focused energy they derive from this food combination. The meat allows for a slow and steady rise in blood sugar. The nuts provide a great source of healthy smart fats that allows the blood sugar to remain stable for an extended period of time.

Virtually everyone who switches to the Poliquin™ Meat and Nuts Breakfast reports improved mental clarity, increased energy, better appetite control and reduced cravings throughout the day. Besides ensuring a very slow and constant rise in glycaemia, the biggest reason to try the Poliquin™ Meat and Nuts Breakfast is how it positively affects the neurotransmitters dopamine and acetylcholine. These neurotransmitters increase drive, commitment and euphoria. Fat loss and muscle gains also occur very quickly when making this one simple change to your diet.

For travel, pre-scout where the best breakfast is served and simply choose steak and eggs, or a salmon omelet, or lox and poached eggs. Always search for the best options, Sea Dream cruises for example, will offer you a wide range of animal protein at breakfast, along with an impressive choice of nuts.

Multiple studies on employee productivity and on children’s attention patterns have demonstrated that a high protein breakfast not only impacts energy and productivity levels from the morning until noon, but extends its positive effect all the way into the late afternoon.

Here is a sample 5-day rotation of the meat/nuts breakfast. It goes without saying that you DO NOT ADD ANYTHING TO IT in terms of food or beverage.

Organic tea, coffee or herbal infusions are permissible; milk, juice or other liquids are not allowed. You may use heavy cream (from pasture-raised cows) in your coffee, but no creamers or artificial stuff. You may also season the meat with herbs and spices, no sauces. You can even add vegetables.

Day 1

• 1-2 Buffalo or Bison patty

• 1 handful of macadamia nuts

Day 2

• 4-8 oz. smoked wild caught salmon
• 1 handful of cashew nuts

Day 3

• 1-2 grass-fed beef patty

• 1 handful of almonds

Day 4

• 1-2 can of sardines

• 1 handful of brazil nuts

Day 5

• 1-2 chicken breasts

• 1 handful of pumpkin seeds

One of the other advantages of this system is that is reduces the development of food sensitivities, which are known to increase the stress hormone cortisol. When we test first-time clients for food sensitivities, we often find that they have antibodies to the food they have consumed daily, often for years. This is even more the case with physique competitors. It not uncommon for them to have intolerances to beef, eggs, whey, casein, tuna and oatmeal, the basic bodybuilding staples.

What if you are allergic to nuts?

Then replace the nuts with a portion of the following low glycemic/low fructose fruits:

apricot

avocado

blackberries

blueberries

grapefruit

loganberries

nectarines

olives

papaya

peach

plum

raspberries

strawberries

Make sure that the fruits are organic, especially the strawberries, as they are one of the most sprayed crops in the World.Lastly, we recommend taking a teaspoon to a tablespoon of quality fish oil to mitigate the insulin response even more. Fish oil will also ensure top-level concentration.

Tip 87: Trim Your Waist by Increasing Your Exercise Intensity

5/26/2013 3:11:06 AM

Trim your waistline and lose body fat by increasing your exercise intensity. Don’t make the mistake of exercising for longer if you want to burn body fat—doing more work at a slower pace won’t help reveal your abs. It will just bore you and tire you out! Instead, increase the intensity with which you exercise, but keep your workout short and you will be surprised how quickly you lean up.

The concept of intensity can be applied to weight training or “cardio” exercise. In the case of “cardio”, increasing your intensity means that you increase the speed with which you sprint, cycle, or run up the stairs. You want to move fast for short intervals, then rest and do it again, continually repeating your high-intensity bursts of activity for 20 to 25 minutes.

Technically, intensity in weight training refers to the amount of weight you lift. Increasing the intensity means you will lift with a heavier weight. Although, from a traditional perspective, a higher training intensity is associated with gaining strength and training the central nervous system, most recreational trainees will find that increasing intensity can also aid in fat loss.

Research provides the startling news that the vast majority of gym goers self-select a weight that is too light to elicit any body composition change, let alone build strength. You need to lift with a weight that is at LEAST 60 percent of the maximal amount that you could possibly lift for a given exercise in order to produce adaptations. This means that if the most you could leg press one time is 200 lbs, you need to use a weight of at least 120 lbs for 10 reps.

Therefore, one way to shock the body into shedding fat is to increase your weight training intensity by lifting heavier weights. A higher intensity will train the type II muscle fibers, and this has been found to boost metabolism for fat loss and building muscle.

Apply the concept of increased intensity by forgetting steady-state exercise in favor of all-out intervals. Or run stairs, hills, or increase the resistance (intensity) for short spurts if you are training on a bike. Try increasing your weights so that you are lifting a load that is heavy enough to produce failure by the end of each set.

Try the following protocols:
•    Ten sprints of 15 seconds each, increasing to 15 sprints of 30 seconds each as you adapt.
•    Try 20-second all-out sprints with 10 seconds rest in 4 sets of 4 intervals. Rest 3 minutes between sets.??
•    Cycling intervals that have been used to produce belly fat loss in a number of studies: Eight second sprints with 12 seconds rest for 60 sprints total—this is just 3 sprints a minute for 20 minutes.
•    Try hill or stair running in which you sprint up as fast as you possible and jog down. Try to repeat immediately. Do 8 to 16 reps.

References:
Ratamess, N., Faigenbaum, A., Hoffman, J., Kang, J. Self-selected Resistance Training Intensity in Healthy Women: The Influence of a Personal Trainer. 2008. Journal of Strength and Conditioning Research. 22(1), 103-111.

Tip 86: Tips To Include Fat In Your Diet To Stay Lean & Improve Health

5/26/2013 3:11:06 AM

Eat the RIGHT fats if you want to stay lean and achieve the best health. Eating specific dietary fats can make help your brain, heart, joints, and mood, but there are some pitfalls to fat eating that you must avoid.

Eat at least 30 percent of your calories from assorted fats including olive oil, coconut oil, fish oil, nuts, seeds, avocados, and animal fats.

First, the omega-3 fats that are provided by fish oil, flax oil, and are present in small quantities in organic animal fats should be your first choice. They are actually called essential fatty acids (EFAs) and you must eat them in order for the body to function.

The EFAs support body composition because they are incorporated into the outside lipid layer of cells. This improves insulin signaling to the cells, which allows for a better metabolism. Research suggests that a diet high in omega-3 and related healthy fats produces an even, but peppy metabolism, whereas a diet high in carbohydrates is very sluggish, leading to fat gain.

Second, olive oil, nuts, seeds, and avocados are made up of monounsaturated and include omega-6 fats. Eat these in reasonable portions because they are anti-inflammatory, preventing cellular damage.

The general population doesn’t seem to understand how bad inflammation is for health and body composition, but it is the underlying factor for illness, delayed recovery from injury, and obesity—did you know that fat tissue actually causes an inflammatory status in the body?

There’s much confusion about omega-6 fats—are they good or bad for you? As a whole group, omega-6 fats aren’t good or bad. One problem for health comes when you eat too many omega-6 fats and not enough omega-3 fats, resulting in a skewed ratio between the two that causes inflammation. Another problem is when you eat processed or isolated omega-6 fats (corn, soy, and canola oil) that are often from GMO crops. Therefore, eat an equal ratio of omega-3 to -6 fats and avoid the isolated vegetable oils.

Third, you MUST avoid hydrogenated, trans-fats that are man-made.

Fourth, eating reasonable portions of animal fats from eggs and lean, organic meats will provide the right saturated fats. Eating some saturated fat is benign and is used by the body to repair cells. The key is that you MUST also avoid ALL processed carbohydrates.

Processed carbs produce chaos in the body because they elevate blood sugar quickly and lead to a lot of insulin being released. Aside from making you feel sluggish, this raises triglyceride levels, producing oxidative stress. It’s very counterintuitive that processed carbs, many of which are “non-fat” and “low-fat,” cause cholesterol buildup, but the reason is that when the fat is removed from the products, they are digested very quickly and the carbs hit the blood sugar with a bang, producing inflammation and high cholesterol.

Finally, coconut oil, which is very high in medium chain fatty acids, have been shown to promote numerous aspects of health and can aid in fat loss. A recent study found that when Malayans ate 30 ml of coconut oil with each meal for a month they lost a small amount of body fat (about 1 pound) and significantly decreased waist circumference. Try cooking with coconut oil in place of those isolated vegetable oils that you need to avoid.

Reference
Liau, K., et al. An Open-Label Pilot Study to Assess the Efficacy and Safety of Virgin Coconut Oil in Reducing Visceral Adiposity. ISRN Pharmacology. 2011. 949686.

Freezer Tips to Save Time and Money

5/26/2013 3:11:06 AM

The humble household freezer is one of the most useful yet under-used tools in the clean food kitchen. For the average person the freezer is a crowded, unorganized repository for ice cubes, ice cream, frozen prepared foods and a few ancient, unidentifiable items way in the back. With a little effort, though, you can turn your freezer from wasted space into a valuable storehouse of accessible, tasty, time-saving, pre-made entrees. Use the following freezer tips to start building your own frozen family meal medley today.

How to freeze homemade entrees:
These rules are the same for pre-cooked and uncooked entrees. The keys to freezing food for the freshest final product are:
•    Freeze it fast. The faster a food freezes, the smaller the ice crystals and fewer the changes to its flavor and texture. Chill all entrees to refrigerator temperature before freezing –never freeze warm or room-temperature foods. Don’t crowd the food you’re trying to freeze. Leave space around it in the freezer (versus stacking) to speed freezing time. You can stack and pack your entrees once they are frozen solid. Try to keep your freezer at 0°F (-18°C) and minimize opening the freezer door.
•    Remove any excess condensation from chilling in the fridge before freezing. Any extra moisture will freeze into unappetizing crystals that will add unwanted liquid to your dish when thawing.
•    To help prevent freezer burn, reduce air exposure when possible. Squeeze all air out of zip closure bags before sealing. Lay a layer of freezer-safe plastic wrap directly over the surface of foods like soups, stews and casseroles in formed storage containers before putting the lid on. Use vapor lock seals if you have them.
Though many meals will last longer, a good general rule of thumb is to eat your homemade frozen entrees within three months of the freezing date. Eating the foods within that time will yield the freshest-tasting product.

How to thaw homemade entrees:
The best way to thaw your frozen dishes is in the refrigerator versus on the counter or in the microwave. Countertop thawing is not a safe practice because of the potential for dangerous bacterial growth, and the microwave defrosts foods unevenly and tends to kill the “freshness factor”. Instead, at your evening meal transfer your frozen entrée to the refrigerator and let it thaw overnight. The next day, remove any lid or plastic wrap and reheat or cook it for dinner that night as if you’d just made it. Dense or large dishes, such as layered lasagna, will sometimes require 36 hours versus just 24 to thaw, so plan accordingly.

The best freezer storage containers:
It’s helpful to have a set of “soft” and “hard” containers for freezing on hand. The most practical soft containers are freezer-safe zip closure bags of different sizes. These work well for liquids like cream of tomato soup or slices such as sliced meatloaf. Though most plastics are freezer-safe because they are inert in the cold temps, my favorite hard freezer containers are tempered glass dishes built to withstand both cold and heat. The glass will not affect your food’s taste, will not stain, nor will it leach anything harmful into your food when heated. Tempered glass can also travel safely from fridge to freezer to fridge to oven to table for minimal dish use. It’s not safe to go from the freezer straight into the oven with tempered glass as the extreme temperature change can shatter it, but fridge-to-oven use is fine. Some brands, like Pyrex, also come with their own handy lids.

Don’t freeze these foods:
Though there is an endless variety of dishes that freeze beautifully, some foods do not hold up well to freezing. Both white and sweet potatoes can turn an unappetizing shade of grey in the freezer, though that won’t appreciably affect the taste. Scrambled eggs will freeze and thaw fine, but hard-boiled or fried eggs will turn to rubber. If you want to freeze breakfast burritos, for instance, use scrambled eggs. Egg-based meringues will also die if frozen. Many cream, cheese and yogurt-based sauces and mayonnaise will separate if frozen. Sometimes they will hold up if used as a small component of a casserole, however. Pasta doesn’t freeze well unless it’s immersed in sauce, soup or a casserole. Delicate, water-based fruits and vegetables such as lettuces, cucumbers and melons don’t freeze well. Salad veggies will disintegrate into a mess when thawed. Melons will hold up, but have a leathery texture if thawed. They work fine if used frozen, however, as in smoothies.

Want more?  Check out The Clean Food Coach Facebook Page for tons of tips, tricks and recipes for prepping clean, whole foods in tasty, innovative and easy ways.

Tip 85: Lose Fat with Portion Control: Five Tips To Eat The Right Amount

5/26/2013 3:11:06 AM

Lose fat by modifying your energy intake to eat the right amounts of the right foods at the right time. The key to fat loss is to eat foods that provide the greatest nutrition but the least energy because doing so will fill you up and keep you satisfied longer.

For example, eating raw foods first in any meal is a great way to lower caloric intake, while getting a lot of nutrient-dense foods. Although you should still be eating at least one raw food every meal, winter is not prime time to do this since you are restricted to leafy greens, root veggies, and some fruits. No worries—there are a number of strategies to trick yourself into eating for fat loss and health.

Avoid packaged foods in favor of whole foods. The vast majority of the food you eat should coming from the perimeter of the grocery store in the form of whole vegetables and fruits (pad produce intake with frozen veggies and fruit during the winter), organic meat, wild fresh fish, nuts, and seeds.

If it comes in a package, you shouldn’t be eating it. That said, if you do choose to buy packaged food, read nutrition and serving information. You probably already know that many foods like cereal, ice cream, yogurt, bread, crackers, “single serving” beverages, and the like use nutritional labels with tiny portions that are much smaller than most people actually eat. Read the labels, get a grasp on servings by using a measuring cup, and teach your kids about serving size.

Eat protein for breakfast. Abundant research shows people eat fewer calories and have better cognitive function when they eat protein with slow digesting carbs for breakfast. Try a breakfast salad with hardboiled eggs, grilled fish, beef, organic turkey or chicken slices, or at least nuts, beans, and seeds.

Pay attention to the fact that you are eating—avoid TV completely. Research shows that when people eat in front of the TV, while on the computer, or while working they eat significantly more calories than if they ate at a table and were mindful about the act of eating. with

Try to chew your food more. This is one major benefit of eating raw foods because you have to chew more than when food is cooked, or literally “pre-digested.” Research shows that when people chewed each bite of food 40 times (yes, it’s a lot), they ate 12 percent fewer calories than when they chewed 15 times. Hormone response to eating was also better when food was chewed more, leading to people feeling satisfied sooner.

Eat on a red plate. This may seem silly, but a recent study published in the journal Appetite found that people ate fewer calories when food was served on a red plate rather than a blue or white one! The researchers think that people associate red with a warning to stop, and that it cues less consumption. Use red place mats, napkins, and dishware and see if it works for you!

References
Roe, L., et al. Salad and Satiety. The Effect of Timing of Salad Consumption on Energy Intake. Appetite. 2012. 58(1), 242-248.

Genshow, O., et al. The Color Red Reduces Snack Food and Soft Drink Intake. Appetite. 2012. 58(2), 416-422.

Seven Things Everyone MUST Know About Fish Oil

5/26/2013 3:11:06 AM

Getting adequate fish oil in your diet conveys compelling health benefits, including the ideal body composition, cancer prevention, heart health, optimal brain function, and overall well-being. Fish oil is needed for peak muscular function, an optimistic mood, healthy blood pressure, eye health, and preventing inflammation. Sounds like good stuff, right?

Still, the media LOVES to disrespect fish oil just as much as they like to talk trash about multivitamins, leaving a lot of people so confused they throw their hands up in bafflement and won’t take any supplements. Fortunately, most of the Poliquin readership hasn’t bought into media nonsense and benefits from quality omega-3 supplementation.

It’s valuable to have things clarified so we can understand the mechanism behind better health from fish oil and achieve optimal fat intake. This article will tell you the top seven things you need to know about fish oil with a special focus on the biological mechanism via which it supports your heart.

#1: Fish Oil Protects the Heart: It Started With the Eskimos

Forty years ago two Danish medical students, Hans Olaf Bang and Jorn Dyerberg, got the idea that fish oil could protect against heart disease from reports that the Eskimos, whose diet was made up almost entirely of marine life, almost never got heart disease. Analysis of blood samples from fish-eating Eskimos showed that their blood was almost completely free of inflammatory biomarkers linked with heart disease. They had the cleanest blood Bang and Dyerberg had ever seen.

Despite strong connections between better cardiovascular health and omega-3 fish oil intake, 40 years of research has left science befuddled about the therapeutic effectiveness of fish oil for the wellbeing of the heart. Until the last few years…

#2: A Stress Reaction Enhances Protection: The Princess Bride Effect of Fish Oil

Emerging research shows that the marine omega-3 oils, EPA and DHA, are highly susceptible to oxidation in the body, an effect assumed to be toxic and undesirable. Oxidation is generally what causes oxidative stress that builds into a chronic inflammatory state. However, more recent data suggest that what would normally be considered an unwanted outcome if it happened to any other molecular fat is beneficial when happens to DHA and EPA. Oxidized fish oil appears to be particularly protective to the heart.

Here’s what researchers are suggesting: Recall the story The Princess Bride in which the hero Westley ingests small doses of poison to develop an immunity so that he will survive if he is ever poisoned by an enemy—an effect called hormesis. A similar argument is being put forth about oxidized DHA and EPA. Researchers suggest they cause reactions in the body that enhance genes that end up protecting the heart against disease and stress.

#3: Get A Balanced Fat Intake To Benefit From Protective Fish Oil & Avoid The Toxic

To get the protective effect of fish oil, you must get an overall balanced fat intake between the omega-3 and omega-6 fats. The omega-6 fats can both help and harm the heart. In reasonable and balanced doses with the other fats, omega-6 fats have an anti-inflammatory effect, enhancing gene pathways. However, in the large, “toxic” doses that have become standard in the typical Western diet, the omega-6 fats cause cell death, damage, and rampant inflammation.

For example, the typical American diet of the 21st century has a ratio of at least 15 to 1 of omega-6 fats to omega-3 fats. Recall, the omega-6 fats are those that come from vegetable sources. In contrast, humans evolved on a diet that provided a near equal ratio of omega-6 to omega-3 fats.

Just look at what they ate: wild meat, which is naturally high in omega-3s, fish—the super omega-3 source, fruit, plants, and seeds and nuts that provided a balanced quantity of unrefined omega-6 fats. Compare that diet with the grain-fed, factory farm animals of conventional farming that are robustly high in omega-6 fats. Pile on the isolated vegetable fats (canola, soybean, corn, vegetable blends) and we are overwhelmed with omega-6 fat.

#4: Omega-3 to Omega-6 Fat Imbalances Cause Inflammation & Disease

The effect is that the omega-6s are killing cells and causing inflammation, while the omega-3s are trying to mitigate the damage. But they are so overwhelmed by the omega-6 fats that they can’t lessen the harm. In addition, EPA and DHA require complex metabolism in the body via enzymatic activity, but it’s those same enzymes that metabolize the omega-6s. The omega-3s are left without their enzymes, exacerbating the problem.

On the other hand, a more equal ratio of omega-6 to -3 fats provides the right dose of “stress” causing a beneficial and protective enhancement of genes that are anti-inflammatory.

#5: Results of the Research: Fish Oils DO Matter

A review published by the Linus Pauling Institute at Oregon State University found the following compelling points about fish oil:
•    High-quality fish oil supplementation helps prevent heart disease.
•    Certain forms of DHA and EPA, specifically triglyceride form, taken in high doses (2 grams daily and upward) are more effective than other forms, such as the ethyl ester forms, and smaller doses.
•    Fish oil has enormous value for preventing serious health problems other than heart disease.
•    Conflicting reports that fish oil is not effective at preventing heart disease are likely due to the increasing effectiveness of medications such as statins and fibrates. In comparison to drug interventions, fish oils don’t make as much of an impact.
•    Fish oil supplementation may be the way to go to protect the heart if you live an overall healthy lifestyle that is focused on therapeutic supplementation and preventing inflammation. Heart medications may be the way to go if you prefer the “fix” but don’t plan on living an “anti-inflammatory lifestyle.”
•    Plant-derived sources of omega-3 fatty acids, such as flaxseed oil or chia seeds, have less benefit than those from cold-water fish because of the differences in how the body processes them.

#6: Don’t Believe Media Lies

Unfortunately, high-quality media sources like the New York Times use misrepresentative headlines and talk about research outcomes in distorted ways. For example, in September 2012, a large-scale analysis of 68,680 people published in the Journal of the American Medical Association found that omega-3 users had a 9 percent lower rate of heart-related death compared with controls, and an 11 percent lower rate of heart attack. These differences did not reach statistical significance, which means that the overall conclusion was that omega-3 supplementation wasn’t associated with a lower risk of cardiac death, heart attack, or all-cause mortality.

Note that the although fish oil wasn’t found to be statistically beneficial, it was not detrimental either. Wouldn’t you be willing to fish oil daily for a possible 10 percent lower risk of heart attack? I know I would.

In addition, the JAMA review generated a series of letters to the editor that pointed out two key points to consider about the review:

1) A wide variety of omega-3 doses were included in the review, with no uniformity in terms of DHA and EPA dosing. Also, omega-3 sources varied, and included fish, shellfish, algae, and mammalian (seal) sources, which all vary in fatty acid concentration.
2) Quality of the omega-3s and processing weren’t considered. Recent data published in the Journal of the Science of Food and Agriculture suggests many of the top-selling commercial fish oil products don’t contain the amount of EPA and DHA listed on the label, and have been shown to contain extremely toxic contaminants.

#7: You Can Lose Fat with A Balanced Fat Intake

•    A balanced fat intake will help you lose body fat: Research shows it improves insulin sensitivity and decreases cortisol response.
•    Build muscle and strength for better body composition: We’ve known for a while that fish oil is anabolic, and a new study of middle-age adults showed that taking 4 grams a day for 2 months led to increased muscle mass and strength, in conjunction with a weight lifting program.
•    Fish oil is anti-inflammatory and will decrease cortisol, allowing you to shed body fat. Decreasing inflammation in the body is one of the first things you need to focus on to improve body composition: Not only does body fat produce inflammatory biomarkers, you can’t lose fat if you have a high inflammatory status.

References
Jump, D., et al. Omega-3 Fatty Acid Supplementation and Cardiovascular Disease. The Journal of Lipid Research. 2012. 53(12), 2525.

Ritter, J., et al. Quality analysis of Commercial Fish Oil Preparations. Journal of Science of Food and Agriculture. 2012. Published Ahead of Print.

Evangelos, C., et al. Association Between Omega-3 Fatty Acid Supplementation and Risk of Major Cardiovascular Disease Events. Journal of the American Medical Association. 2012. 308(1), 10241033.

Smith, G., et al. Omega-3 Polyunsaturated Fatty Acids Augment the Muscle Protein Anabolic Response to Hyperaminoacidemia-Hyperinsulinemia in Healthy Young and Middle Aged Men and Women. Clinical Sciences. 2011. 121(6), 267-278.

Jouris, K., McDaniel, J., Weiss, E. The Effect of Omega-3 Fatty Acid Supplementation on the Inflammatory Response to Eccentric Strength Exercise. Journal of Sports Science and Medicine. 2011. 10, 432-438.

Crochemore, I., et al. Omega-3 PUFA Supplementation Influences Body Composition, Insulin Resistance, and Glycemia in Women with Type 2 Diabetes and Obesity. Clinical Practice. 2012. 27(4), 554-561.

Kavanagh, K., Jones, K., Sawyer, J, Kelley, K., Carr, J., Wagner, J., Rudel, L. (2007-07-15). Trans Fat diet Induces Abdominal Obesity and Changes in Insulin Sensitivity in Monkeys. Obesity (Silver Spring). 2007. 15 (7), 1675–84.

Mozaffarian, D., Aro, A., Willett, W. Health Effects of Trans-Fatty Acids: Experimental and Observational Evidence. European Journal of Clinical Nutrition. 2009. 63(Suppl 2), 5-21.

Simpopoulos, A.P. The Importance of the Ratio of Omega-6/Omega-3 Essential Fatty Acids. Biomedicine and Pharmacotherapy. 2002. 56, 365-379.

Buseva, D., Prozorovskaia, N., Shironin, A., Sanzhakov, M., Evteeva, N., et al. Antioxidant Activity of Vegetable Oils with Various Omega-6/Omega-3 Acids Ratio (translated from Russian). Biomeditsinskaia Khimiia. 2010. 56(3), 342-350.

Russo, G. Dietary N-6 and N-3 Polyunsaturated Fatty Acids: From Biochemistry to Clinical Implications in Cardiovascular Prevention. Biochemical Pharmacology. 2009. 77(6), 037-946.

Bourre, J.M. Where to Find Omega-3 Fatty Acids and How Feeding Animals with Diet Enriched in Omega-3 Fatty Acids to Increase Nutritional Value of Derived Products for Human: What is Actually Useful? The Journal of Nutrition, Health, and Aging. 2005. 9(4), 232-242.

Bourre, J. Dietary Omega-3 Fatty Acids for Women. Biomedical Pharmacology. 2007. 61(2), 105-112.

Cherian, G., Sim, J. Effect of Feeding Full Fat Flax and Canola Seeds to Laying Hens on the Fatty Acid Composition of Eggs, Embryos, and Newly Hatched Chicks. Poultry Science. 1991. 70, 917-922.

Simopoulos, A.P. Human Requirement for N-3 Polyunsaturated Fatty Acids. Poultry Science. 2000. 79(7), 961-970.

Simopoulos, A., Norman, H., Gillaspy, J. Purslane in Human Nutrition and its Potential for World Agriculture. World Review for Nutrition and Dietetics. 1995. 77, 47–74.

Simopoulos, A., Salem, N. Purslane: A Terrestrial Source of Omega-3 Fatty Acids. New England Journal of Medicine. 1986. 315, 833-837.

Ros, E., Mataix, J. Fatty Acid Composition of Nuts: Implications for Cardiovascular Health. British Journal of Nutrition. 2006. 96(Suppl 2), 29-35.

Buseva, D. Natural Source of Omega-3-Linseed-Oil: Its Particular Qualities and Metabolic Changes in the Organism (translated from Russian). Voprosy Pitaniia. 2010. 79(1), 13-22.

Wall, R., Ross, R., Fitzgerald, G., Stanton, C. Fatty Acids from Fish The Anti-Inflammatory Potential of Long-Chain Omega-3 fatty Acids. Nutrition Review. 2010. 68(5), 280-289.

Lift Tip 84: With Free Weights To Get More Out of Your Training: Don’t Rely on Body Weight or ‘Suspension’ Training

5/26/2013 3:11:06 AM

Lift with free weights to gain the most strength and mobility, while getting the best body composition benefits. Research suggests it doesn’t pay to rely on body weight training or ‘suspension’ training in which you lift your body against gravity.

The reason is that most body weight exercises are either too easy or too hard to produce any significant benefits for the average trainee. For example, you have to be very deconditioned to benefit from body weight squats because the load of your own body is not enough to elicit measurable strength or body composition benefits.

A recent study found that even in elderly people who had knee osteoarthritis, body weight squats were not sufficient to promote physical-functional benefits or decrease knee pain. Doing the squats on a vibration platform did produce strength gains because the vibration stimulus provides additional overload to the muscles that is appropriate for people with fairly serious dysfunction.

For the average healthy person, training with weights is more beneficial and practical than using a vibration platform. For well trained people, other body weight exercises such as chin-ups and push-ups will be too easy if weight isn’t added. On the other hand, the average overweight or sedentary person will find body weight exercises like chin-ups and push-ups to be too difficult to even perform one properly, making free weight training favorable to build up strength.

Similarly, although suspension training can overload the body in certain cases such as the inverted row for training the back, it shouldn’t be relied on as the sole training stimulus. Reserve body weight and suspension workouts for when you don’t have free weights handy, and rely on the traditional lifts for best results.

Reference
Simao, A., Avelar, N., et al. Functional Performance and Inflammatory Cytokines After Squat Exercises and Whole-Body Vibration in Elderly Individuals with Knee Osteoarthritis. Archives of Physical Medicine and Rehabilitation. April 2012. Published Ahead of Print.

Take Celery for High Blood Pressure

5/26/2013 3:11:06 AM

For centuries, practitioners of traditional Chinese medicine have recommended eating celery as a way to lower high blood pressure. The substances in celery that produce the benefits are phytochemicals called phthalides. When animals are given a dose of a phthalide (3-n-butyl phthalide) that is equal to the amount contained in four stalks of celery, their blood pressure drops by an average of 13 percent. Clinical studies show that phthalides work by relaxing the muscle tissue in the artery walls. Relaxed muscle tissue in the artery walls translates to increased flow and a reduction in blood pressure. It makes sense for anyone with this serious condition to include celery in their diet on a daily basis. [From Jonny Bowden, PhD, CNS, best-selling author of The Most Effective Natural Cures on Earth]

German Body Comp for the Ladies Part II

5/26/2013 3:11:06 AM

By now you have had plenty of time to do the first GBC and have gotten stronger and leaner. This is the follow up program.

This new workout is designed the same way: an upper body exercise paired with a lower body exercise with little rest in between. Make sure you keep challenging yourself with each set and each workout. You have a base now so you should be able to use heavier weights right from the get-go.

Enjoy!!!

GB1
                              Sets     Reps    Tempo      Rest

A1 Lyi9ng leg curl (up2-down1), feet neutral       4          4-6         4-0-1-0          30

A2 15 degree DB dumbbell (D8) bench press     4      12-15      3-0-1-0         30

B1 Walking forward DB lunges              4        10-12      2-0-1-0         30

B2 Lat pulldown, lean away, parallel grip           4        12-15        3-0-1-0         30

C1 BB semistiff deadlift                  4        12-15        3-0-1-0         30

Brentover trap 3 raise, supported                         4        12-15        2-0-1-1        30

GB2

A1 BB squats, feet wide                  4         12-15        3-0-1-0          30

A2 Brentover BB row, pronated grip          4         12-15         3-0-1-0         30

B1 Horizontal back extension              4         12-15         2-0-1-0         30

B2 Standing DB shoulder press              4         12-15         3-0-1-0         30

C1 DB Russian step up, alternating                    4   12-15         1-0-1-0         30

C2 Prestretch crunch on swiss ball                     4         12-15         2-0-1-0         30

Tip 83: Take Glutamine To Prevent Food Cravings & Eat Better

5/26/2013 3:11:06 AM

Take glutamine to prevent food cravings and calm annoying, obsessive thoughts about food. It’s especially effective for stopping the longing for sugar or simple carbohydrates like bread, cookies, or pastries. The trick is to mix 1 to 2 grams of powdered glutamine in water anytime you feel a craving. It’s also a good supplement to take before meals. Here’s how it works.

Glutamine is a super amino acid that is provided in whey protein, among other foods, and it has been shown to have a calming effect in the brain, while giving the immune system a boost. It is most useful if you are trying to lose fat or simply eat better because the brain can use glutamine as an alternative source of energy.

Glutamine also improves the messages sent by the chemical transmitters to and from the brain, allowing you to avoid obsessive thoughts about food. Glutamine has been used as a treatment for alcoholism and drug abuse because it calms compulsive feelings.

One area of confusion about glutamine is how it differs from glutamate and monosodium glutamate (MSG), which is that sodium flavoring often added to Asian food that you have probably been warned to avoid. Glutamate, also known as glutamic acid, is used in the brain as an energizing neurotransmitter, but it can also be turned into the calming transmitter known as GABA.

Glutamine differs from glutamate in that it has been formed from glutamate and ammonia, and has an extra nitrogen it can donate. The process by which the body makes glutamine internally helps eliminate excess ammonia.

MSG is the sodium salt of glutamic acid. The combination of the super sodium dose, the left over glutamic acid, and the overall processing appears to cause strange and dangerous effects from eating MSG, including electrolyte imbalances, high blood pressure, poor digestion.

Glutamine can’t be turned into MSG in the body and is considered safe and beneficial for health and body composition. It’s often used by body builders and strength athletes because of how it enhances the immune system and aids in energy use. In fact, glutamine pairs with the amino acids cysteine and glycine to make glutathione, which regulates the immune system and helps you avoid everything from a cold to cancer. Many times when you take a natural immune booster such as vitamin C, it fights off illness by enhanceing glutathione in the body.

Reference
Soeters, P., Grecu, I. Have We Enough Glutamine and How Does it Work? A Clinician’s View. Annals of Nutrient Metabolism. 2012. 60(1), 17-26.

The Truth About Sit-Ups

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Strength coaches and personal trainers have had a love/hate relationship with sit-ups for a long time. In the early years of physical culture these exercises were staples of any fitness program. At one point, people began worrying that sit-ups could cause back problems, and so the exercise was replaced with crunches, then Swiss ball crunches. Then came the generation of personal trainers and strength coaches who tried to bring back variations of sit-ups as part of their “core training” workouts. What is the truth? Do sit-ups cause more harm than good?

??First, consider that an individual’s body proportions influence sit-up performance. A person with a long torso and relatively short legs has a much more difficult time performing sit-ups than someone with a relatively short torso and long legs. This could explain why some individuals can perform sit-ups with relatively no discomfort, while others continually experience problems from performing the exercise.? ?

The truth is a real connection does exist between the sit-up and back pain. It concerns the involvement of the psoas, a hip flexor muscle that runs from the front of the upper thigh to the lower back. The contraction of this muscle not only tilts the pelvis anteriorly (i.e., forward and down), which may cause discomfort and pain by itself, but also increases the compressive forces on the disks. This problem is compounded when the feet are anchored, so this practice should be avoided.??

Bending the legs and flaring the knees out are ways used to try to reduce the involvement of the hip flexors, but this simply works them through a shorter range of motion. One reason that many soft-tissue practitioners, such as those certified with Active Release Techniques®, have success with many back pain patients is that they know how to treat the psoas to restore its normal range of motion and allow the pelvis to resume normal alignment.

??It has been theorized that over time, sit-ups can increase the risk of bulging disks or disk herniation. Stuart M. McGill, a professor at the University of Waterloo and author of three books and nearly 200 scientific papers on back pain, believes that the continual flexing of the spine with sit-ups could deteriorate the spine and cause chronic pain and weakness. In this sense, you might say that every sit-up performed moves the trainee one rep closer to disk injury.

??Another concern relates to the cervical disks. For a non-overweight individual, the weight of the head is about 7.5 percent of their bodyweight. For the average, untrained population, holding the head off the floor with an isometric contraction of the neck muscles during high-repetition sit-ups can result in neck strain – and the risk is greater on a Swiss ball due to the increased range of motion (and it’s especially risky if the trainee allows the neck to go into hyperextension). Resting one’s head on the floor between repetitions helps, but there are other options.??

One recommended solution to neck strain used to be to clasp the hands behind the head, but this can result in individuals pulling on the head for leverage and thereby possibly injuring the neck muscles and connective tissues. This method also increases the degree of flexion of the spine. Having the elbows flared out rather than tucked forward makes it more difficult to apply force, but it’s still possible to cause damage. Also, raising your upper arms causes a reflex contraction of the muscles behind the head to stabilize the shoulders.??

One popular solution in the 1990s was the use of ab-roller devices, which were heavily promoted on infomercials – although the same effect could be achieved with the use of a towel. The best solution is to position your arms in front of you, elbows down, and place your hands on your forehead and apply gentle pressure. The result is that the muscles on the front of the neck will contract, causing the muscles on the back of the neck to relax.??

To do sit-ups or not to do sit-ups; that is the question. Let’s make this easy: The muscular midsections of powerlifters and weightlifters are proof that simply performing total-body lifts such as squats, power cleans and deadlifts can develop impressive abdominals. Although sit-ups have been a popular exercise for the abs and some people do not experience any back or neck pain from the exercise, the fact is an individual can develop tremendous abdominals without ever performing a sit-up. Therefore, you have to ask yourself, are sit-ups worth the risk??

Tip 82: Improve Body Composition By Understanding How Different Training Modes Shape Your Physique

5/26/2013 3:11:06 AM

Improve your body composition however you desire by training in a way that shapes your physique accordingly. Basically, this means that if you want to lose fat, you need to generate as much physiological stress as possible so that your body uses a significant amount of energy and produces a dramatic buildup of lactic acid in the shortest period of time.

The effect will be a lot of calorie burning, elevated fat burning, possibly muscle building, and a higher metabolism. Do this by lifting weights and doing high-intensity interval exercise. It’s hard and physiologically stressful, but highly effective.

If you want to build muscle, you again want to apply a lot of “stress” to the muscle and overload it with tension, or weight. The continual loading will cause the muscle to adapt and grow bigger over time. This can also have the effect of elevating the metabolism and burning fat, which is the reason weight training designed to build muscle is ideal for improving body composition since it gets rid of your flabby fat and increases your solid, compact muscle.

Aerobic exercise such as running is ALL ABOUT training the body to be as efficient as possible. The classic aerobic exercise modes that are inappropriately recommended for weight loss train the body to use the least amount of oxygen and energy to perform the greatest amount of work.

Nothing about aerobic exercise is in line with the goals of fat loss or muscle building. Because the body adapts so quickly to repetitive aerobic exercise, doing it for fat loss is choosing the least effective means to reach the end goal. Sure, endurance running and cycling burn more calories than sitting at your desk, but wouldn’t you rather use the right method to reach your goal?

Aerobic exercise is also the wrong mode to train if you are over 40 and your goal is mobility and longevity since it causes muscle loss over time and decreases power. The degradation of muscle mass and loss of explosive power that already comes with aging is accelerated when older folks do aerobic exercise, putting them at greater risk of falling and fracture.

Again, you could argue that doing endurance running is better for an older person than sitting on the couch all day, but if you actually want to live long, healthy, and be active, weight training will help you reach those goals.

To review, if you want to lose fat, do weight training and intervals. If you want to build muscle, overload the muscle with tension by lifting weights. If you want to be efficient but weak, do aerobic exercise. If you want to live long and healthy, do weight training that includes both heavy and powerful exercises.

Tip 81: Get Optimal Carbohydrate Intake For Health & Body Composition

5/26/2013 3:11:06 AM

Get strong and lean with optimal health by eating the right kinds of carbohydrates at the right times. The challenge is to identify which foods these are since there is lots of confusion about what people should really eat to live a long, healthy life.

Recent research shows that many carbohydrates are not benign and don’t protect against heart disease. In fact, the risk associated with total carbohydrate intake is similar to that of total saturated fat for having high cholesterol. In fact, eating high-glycemic carbs is associated with a greater risk of having a heart attack than eating a diet high in fat.

A recent review analyzed carbohydrates based on energy density (the amount of calories they provide), nutrient density, and their capacity to elevate insulin. Results showed that for health and body composition, you should really only be eating certain vegetables, some fruit, and legumes, with the rest of the carbs avoided or reserved only for post-workout refueling. The following are two strategies for including carbs in your diet:

1) Avoid grains. That means refined grains such as white pasta and bread, whole grain processed foods such as pasta, crackers, and bread, and whole grains. They are all high glycemic and although whole boiled grains are a better choice than processed carbohydrates, avoiding them has been shown to significantly improve blood sugar management and insulin sensitivity.

The authors of the review mentioned write that “’wholegrain’ was a positive but relatively weak discriminator between cereal foods in this model, there being generally small differences between white and whole brown rice, pasta, and bread.”

Cereal is also to be avoided. In fact, it’s so nutritionally poor and energy dense that the fact that it often contains a lot of added sugar doesn’t really make that much difference, write the researchers.

2) Eat fibrous fruits and vegetables, and avoid starchy ones. Green vegetables score very well as do dark colored fruits because they are all high in antioxidants, fiber, and very low glycemic in the case of veggies and fairly low in the case of fruit.

Kale, broccoli, cabbage, cauliflower, mushrooms, green beans, onions, asparagus, cucumber, spinach, peppers, zucchini, chard, blueberries, cherries, strawberries, and raspberries should make up the bulk of your carbohydrate intake.

Although dairy scores well in terms of nutrient density and low in terms of energy density, avoid consuming it repeatedly throughout the day because it causes a very high insulin response. Milk intake has been linked to insulin resistance in kids and adults. The only time milk-based protein—preferably whey—can be beneficial is after exercising since the body is primed for replenishing energy stores and building tissue.

Reference
Shranel, B., Noakes, M. Discriminating Between Carbohydrate-Rich Foods: A Model Based on Nutrient Density and Glycemic Index. Nutrition and Dietetics. 2012. 69, 152-158.

Nearly-Raw Hummus Lasagna

5/26/2013 3:11:06 AM

I know what you’re thinking….hummus lasagna?

A new concept, maybe, but the flavors and overall nutrient impact are destined to make this one a clean classic! It’s a tasty way to get multiple servings of cleansing raw veggies into one condensed dish. It makes a perfect post-holiday meal because it is ultra-fresh, lightly detoxifying and yet hearty enough to help you wean off of rich eating without a system shock.

Like all lasagna made from scratch, this recipe has several parts. But don’t be intimidated –you can radically cut the prep time if you need to by buying many of the components premade without compromising the overall quality too much. Unlike classic Italian lasagna, this recipe is vegan, mostly vegetables, nearly all raw, and comparatively low-carb. Unlike most raw lasagna, it is rich in terrific fats from olives, olive oil and pine nuts, hearty from the fiber in the beans, and tomato-free.

If you are detoxing it may work as a light meal. If you need more protein, serve it alongside a piece of great fish or a couple of grilled lamb chops – delicious, fresh and very satisfying.

Ingredients and Instructions

Noodles
2 medium zucchini, ends trimmed
Drizzle of high quality olive oil
Sea salt and fresh ground pepper, to taste

Slice the zucchinis in half the long way and, using a mandoline, slice the flat sides thinly into long wide noodles. Set the remainders aside. (If you don’t have a mandoline, use a vegetable peeler and work from the outside in around 3 sides, leaving the seeded cores as remainders.)
Drizzle the noodles lightly with olive oil and sprinkle with salt and pepper. Massage gently with your hands to coat most of the pieces and set aside to marinate.

Lemon Hummus (or substitute 1½ cups prepared lemon hummus)
1 15-ounce can chick peas, drained and rinsed
Juice of 1 large lemon (or more to taste)
3 tablespoons raw tahini (or omit and add more olive oil)
1-2 cloves crushed garlic*, to taste
½ teaspoon salt
¼ cup high quality olive oil

Combine the chick peas, lemon juice, tahini, if using, garlic and salt in a food processor and break everything up. Add the olive oil and process until smooth. Set aside.

Zucchini Basil Pesto Cream (or substitute ½ cup prepared basil pesto)
Remainders of zucchinis after slicing (1-2 cups chopped)
Leaves from one bunch fresh basil
¼ cup pine nuts
½ teaspoon salt
1 high quality olive oil, or more or less, as needed

Combine the leftover pieces of zucchini, basil, pine nuts and salt in a food processor and process until well broken up. Add the olive oil, if necessary and process until mostly smooth. Set aside.

Ground Olives (or substitute ½ cup prepared green or kalamata tapenade)
1 6-ounce can high quality ripe green olives in brine, well-drained

Pulse the olives in a food processor until well chopped. Set aside.

Minced Greens & Herbs (or skip processing step and just layer the whole spinach leaves and chopped herbs right into the lasagna)
2 green onions, coarsely chopped
1 loosely packed cup fresh, flat-leaf parsley (stems removed)
5 ounces baby spinach leaves

Place the green onion, parsley and half the spinach into the food processor, in that order and process and pulse, scraping down the sides as necessary, until finely chopped. Fold in remaining leaves and process until the batch is well chopped. Set aside.

Extra Veggies
2 red or orange bell peppers, cut into thin rings
1 loosely packed cup shredded carrots
1 green onion, thinly sliced, optional for garnish

Lasagna Assembly
In an 8x8-inch glass or nonreactive baking dish, make a layer of 1/3 of the zucchini noodles. Cover with ½ of the hummus and spread carefully into an even layer. Top the hummus with ½ of the pesto cream, spreading into an even layer. Top that with ½ of the olives, spreading gently into an even layer. Cover the olives with ½ of the carrots and ½ of the pepper rings.
Press gently to pack the layers together and repeat with identical layers using 1/3 of the zucchini and the remaining half of everything else. Top with remaining 1/3 of the zucchini and garnish with chopped green onion, if desired.

Notes from the Clean Food Coach™:
When working with raw garlic, it’s best to remove the thin, slightly green vein in the center of each clove to reduce bitterness. Raw garlic has a strong flavor, but it also has excellent detoxifying and health-protective properties, especially in cold weather, so don’t skimp!

This recipe is pretty versatile –feel free to change up the hummus, drop either the basil or the olive layer (you need at least one for flavor), or swap out different veggies or greens if you wish.

Yield: 6 Servings

Want more? Check out The Clean Food Coach Facebook Page for tons of tips, tricks and recipes for prepping clean, whole foods in tasty, innovative and easy ways.

Tip 80: Lose Fat By Improving Recovery From Exercise

5/26/2013 3:11:06 AM

Lose fat faster by improving recovery from exercise. Research shows there are a number of ways to speed the physical recovery process and produce a better hormonal environment for fat loss and protein synthesis. The effect is not only better body composition results from training but more strength, less soreness, and better sports performance. You might find you sleep better too.

First, you need to aid the body to remove waste products produced by intense exercise, whether it is weight training, sprinting, or endurance exercise. Do this by getting antioxidants from food sources such as blueberries and tart cherries. Both these fruits have shown to accelerate recovery from very intense training because they help remove the waste products or “garbage” caused by muscle damage.

Next , you want to aid in the muscle repair process by taking amino acids and protein. Branched-chain amino acids—well known as BCAAs—will help improve tissue repair, as will a high-quality whey protein supplement taken immediately after training—try 20 grams of whey.

Eat your antioxidants like blueberries separately from the protein supplement because there’s evidence that the nutrients in blueberries can inhibit maximal protein synthesis.

Improve the clearance of the stress hormone cortisol by taking at least 2 grams of vitamin C right after your workout. Getting rid of cortisol is one of the most important things you can do to speed recovery because the chronic overactivation of the body’s stress system causes a number of negative effects including low blood pH, irregular muscular activation, and a tissue degrading state.

Additional tips to speed clearance of cortisol include the following:
•    Avoid sugar and high-glycemic carbs—the one exception is immediately post workout if you have done endurance training (at least an hour at a high intensity) or trained very hard and have depleted the muscle glycogen stores. Most recreational trainees have not done this during regular weight training.
•    Avoid caffeine after training because it will get in the way of cortisol clearance.
•    Take the supplement phosphatidyl serine—about 400 mg—to clear cortisol and improve brain function.
•    Take glutamine to aid in the removal of waste products and boost the immune system.

9 Steps to Rebalance Your Fat Intake

5/26/2013 3:11:06 AM

Human beings evolved on a diet with an equal ratio of omega-6 and omega-3 fatty acids, whereas today Western diets typically have a ratio of between 15:1 to as skewed as 50:1. This means Western diets are terribly deficient in omega-3 fatty acids, and have excessive amounts of omega-6 fatty acids compared with the diet on which our genetic patterns were established. This distorted ratio is one of the primary reasons for the increase in diseases such as cancer, inflammatory-related disorders, and cardiovascular and autoimmune disease, to name a few. Research indicates that bringing the omega-6 and -3 ratio closer to 1:1 is an effective treatment for these diseases. Take note that omega-6s aren’t to be avoided as trans-fatty acids are. Rather, you need the appropriate ratio of omega-3s to -6s for optimal health. ??

So what can you do about it? Here are nine steps to re-balance your omega-6 to omega-3 ratio:

??1. Abolish Hydrogenated Fats ?Eliminate all foods that contain the words “partially” or “hydrogenated fats.” These are trans-fatty acids, and there are no safe levels of trans-fats. That is why Canada and the U.S. are forcing food manufacturers to list the trans-fat content in their products. Unfortunately, the U.S. law is too lax regarding the interpretation of the content of trans-fats. ?At equal caloric intake, people who eat the most trans fats always weigh more because these fats impair insulin receptors, decreasing insulin sensitivity. Trans-fats also interfere with the body’s ability to process omega-6 and -3 fatty acids, inhibiting their absorption. Additional detrimental effects on health include an increase in the bad LDL cholesterol, abnormal morphology in sperm, and a decrease in testosterone levels.

?2. Eliminate Pro-Inflammatory Foods: Corn, Safflower, Peanut, Sesame Oils. ?Get rid of all foods that contain corn, safflower, peanut, or sesame oil. As a rule of thumb, these foods cause inflammation and contribute to the excess omega-6s in the diet. The ratio got out of balance from the increased consumption of omega-6 fatty acids since the 1950s due to a shift in the typical human diet and in the diets of animals that we eat. Omega-6s increased as a result of a shift away from the use of unhealthy trans-fatty acids toward the use of vegetable oils (corn, safflower, peanut, etc.) in cooking and processed foods. These oils may be better than animal-based trans-fatty oils, but they should still be avoided.

??3. Eat More Wild Meats: Elk, Buffalo, Ostrich, Moose, Boar.? Wild animals are very lean with much higher omega-3 content because they feed on wild plants and prey versus domestic-grown animals, which are fed grains rich in omega-6s and poor in -3s, exacerbating the unequal ratio. Additionally, our modern agriculture is producing eggs, green vegetables, and fish that are significantly lower in omega-3 fatty acids than the same wild foods due to cultivation and feeding methods. This change has upset the omega-6 and -3 fatty acid balance that was characteristic during evolution, leading to a host of health issues. ??Be aware that meat varies in fatty acid content based on the gastric system of the animal and on the feed. This means that eating pigs, especially those animals that had omega-3s added to their feed, will result in more omega-3s in your diet than eating beef. It is possible to increase omega-3 fatty acid content in beef and poultry by altering their feed. The best bet is to go for wild animals or wild caught fish—a more likely prospect for many—but if you can’t manage it, look for meats with enriched omega-3 fatty acid content through diet.

??4. Eat Only Grass-Fed Beef ?Grass-fed beef, such as Tall Grass Beef, is ideal because grass-fed cows consume a higher level of omega-3s from the chloroplasts of green leaves. This means the meat will be two to four times higher in good fatty acids than grain-fed meat. This elevation in omega-3s helps offset the uneven omega-6 to-3 ratio. Be aware that omega-6 fatty acids are not inconvertible in the human body to omega-3s, meaning excess omega-6s do not help balance our omega-3 deficiency.

?5. Take Fish Oil Everyday: Use Liquid and Capsules for Convenience? Consume one to one-and-a-half grams of fish oil per percentage point of body fat a day (if you have 20 percent body fat you should take a minimum of 20 grams of fish oil). The fatter you are, the more likely you are deficient in omega-3s. Our Paleolithic ancestors consumed 300-400 grams of omega-3s a week. Make sure they are free of heavy metals, and solvents such as hexanes, a common problem with fish oil supplements. To put your mind at ease, Poliquin Performance only stocks products containing the purest medical grade fish oils—click here to see our selection.

?6. Eat Omega-3-Fed Eggs? Your best bet is to find a local farmer that has free-range chickens and feeds them an omega-3 enriched diet. You can find such a farmer easily on the Weston A. Price foundation website: www.westonprice.org, or go to Local Harvest to find a community supported agricultural programs and local farms.

?7. Eat Green Vegetables and Certain Beans and Walnuts ?Be sure to eat lots of green leafy vegetables, such as kale, chard, bok choy, etc. Also, get some beans into your diet in the form of great northern, kidney, and navy beans. Nuts and particularly walnuts are good too. These foods contain a large quantity of alpha-lipoic, which is a very healthy component of omega-3s.

?8. Add Flax Seeds to Your Diet? Flax seeds are another great source of omega-3s. Soak the seeds overnight to soften them so they are digestible, and then add them to your workout shakes. Make sure to buy small quantities of flax at a time and keep them in the fridge in a vacuum resealable container to prevent them from becoming rancid.

?9. Eat Cold Water Fish: Herring and Arctic Char ?Small cold water fish such as herring and Arctic char tend to provide the best sources of omega-3s you can get from fish. Avoid swordfish and tuna at all costs because they are loaded with mercury.?

References

#1?Kavanagh, K., Jones, K., Sawyer, J, Kelley, K., Carr, J., Wagner, J., Rudel, L. (2007-07-15). Trans Fat diet Induces Abdominal Obesity and Changes in Insulin Sensitivity in Monkeys. Obesity (Silver Spring). 2007. 15 (7), 1675–84.
Mozaffarian, D., Aro, A., Willett, W. Health Effects of Trans-Fatty Acids: Experimental and Observational Evidence. European Journal of Clinical Nutrition. 2009. 63(Suppl 2), 5-21.?Simpopoulos, A.P. The Importance of the Ratio of Omega-6/Omega-3 Essential Fatty Acids. Biomedicine and Pharmacotherapy. 2002. 56, 365-379.

??References #2?Buseva, D., Prozorovskaia, N., Shironin, A., Sanzhakov, M., Evteeva, N., et al. Antioxidant Activity of Vegetable Oils with Various Omega-6/Omega-3 Acids Ratio (translated from Russian). Biomeditsinskaia Khimiia. 2010. 56(3), 342-350.?Russo, G. Dietary N-6 and N-3 Polyunsaturated Fatty Acids: From Biochemistry to Clinical Implications in Cardiovascular Prevention. Biochemical Pharmacology. 2009. 77(6), 037-946.??

Reference #3 and #4?Bourre, J.M. Where to Find Omega-3 Fatty Acids and How Feeding Animals with Diet Enriched in Omega-3 Fatty Acids to Increase Nutritional Value of Derived Products for Human: What is Actually Useful? The Journal of Nutrition, Health, and Aging. 2005. 9(4), 232-242.

??Reference #5?Bourre, J. Dietary Omega-3 Fatty Acids for Women. Biomedical Pharmacology. 2007. 61(2), 105-112.??

Reference #6?Cherian, G., Sim, J. Effect of Feeding Full Fat Flax and Canola Seeds to Laying Hens on the Fatty Acid Composition of Eggs, Embryos, and Newly Hatched Chicks. Poultry Science. 1991. 70, 917-922.?Dimopoulos, A.P. Human Requirement for N-3 Polyunsaturated Fatty Acids. Poultry Science. 2000. 79(7), 961-970.??

References #7?Simopoulos, A., Norman, H., Gillaspy, J. Purslane in Human Nutrition and its Potential for World Agriculture. World Review for Nutrition and Dietetics. 1995. 77, 47–74.?Simopoulos, A., Salem, N. Purslane: A Terrestrial Source of Omega-3 Fatty Acids. New England Journal of Medicine. 1986. 315, 833-837.?Ros, E., Mataix, J. Fatty Acid Composition of Nuts: Implications for Cardiovascular Health. British Journal of Nutrition. 2006. 96(Suppl 2), 29-35.??

Reference #8?Buseva, D. Natural Source of Omega-3-Linseed-Oil: Its Particular Qualities and Metabolic Changes in the Organism (translated from Russian). Voprosy Pitaniia. 2010. 79(1), 13-22. ??Reference #9?Wall, R., Ross, R., Fitzgerald, G., Stanton, C. Fatty Acids from Fish The Anti-Inflammatory Potential of Long-Chain Omega-3 fatty Acids. Nutrition Review. 2010. 68(5), 280-289.???

Tip 79: Prevent Water Retention & Bloat With Taurine & Magnesium—Sleep Better Too

5/26/2013 3:11:06 AM

Prevent water retention and bloating by taking taurine and magnesium. Taurine is an amino acid that is excellent for helping people manage stress and anxiety, and it also helps with the transport of potassium and magnesium into muscle cells.

Nutritionist Jonny Bowden reminds us in his book The Most Effective Natural Cures on Earth that the potassium/sodium balance in the body affects water retention. When you have too much sodium and not enough potassium, you retain water, which makes you feel bloated. All these nutrients influence each other in the body, and people commonly don’t get enough magnesium and taurine to maintain nutrient balance.

Magnesium is lacking because it is involved in so many biological functions, including muscle contractions, and surveys suggest dietary intake of magnesium has dropped from about 500 mg/day in 1900 to about 150 mg/day today due to soil depletion and dietary changes.

Taurine is only available from seafood, red meat, and eggs—but unless you eat these foods at every meal, you probably won’t get enough taurine. Plus, taurine is easily depleted with stress or intense exercise, so athletes and committed trainees need extra.

Try 1 gram of taurine 1 to 2 times a day, up to 6 grams. Get 500 mg of magnesium from a high-quality source such as magnesium glycinate, fumarate, ororate, or taurate.

Additional benefits of taking taurine include fat loss due to better insulin sensitivity and an improved ability to use fat for fuel by the body, better sleep, and less stress or anxiety. Magnesium also aids in insulin health and can calm the nervous system to help you sleep better.

Reference

Yatabe, Y., Miyakawa, S., et al. Effects of Taurine Administration on Exercise. Advances in Experimental Medicines and Biology. 2009. 643, 245-255.

Bowden, Jonny. The Most Effective Natural Cures on Earth. Fair Winds Press. 2011.

Tip 78: Take Creatine While Strength Training To Alleviate Knee Pain & Arthritis

5/26/2013 3:11:06 AM

Take creatine while strength training to cure knee pain and prevent arthritis. A recent study shows that creatine, one of the most popular supplements for improving performance among athletes and body builders, can benefit people of all ages and activity levels.

Researchers had older women with knee osteoarthritis do a 12-week weight training program for the lower body and take either creatine or a placebo. Creatine has to “load” into the muscles with a high dose for about a week and then it’s only necessary to take a small maintenance dose, so the women took 20 grams a day for a week and then 5 grams daily after that.

Results showed that at the end of the study, the group that took the creatine while training significantly increased muscle development in the quadriceps and gained more leg strength than the placebo group. The also improved physical function, quality of life, lost more body fat, and had less knee pain than the placebo group.

The creatine supplement probably helped produce better results because it allowed the women to train at a higher level of intensity and lift more weight than the placebo group. Creatine is also thought to affect the energy provision of bone and cartilage and have a stimulatory effect on bone-building cells.

Additional benefits you could get from taking creatine include the following:
1)    Better training results (more fat loss, greater strength gains, more muscle) from being able to exercise harder.
2)    Improved sports performance because creatine can increase energy stores and allow you to be more powerful, while delaying fatigue.
3)    Stronger bones and connective tissue, including tendons and ligaments.
4)    Less risk of arthritis and less joint pain.

Remember, to get benefits from creatine, you need to load it for a week with a daily 20-gram dose and can then switch to 5 grams a day. Try taking it in conjunction with training for 3 months and then discontinue for at least a week before starting over with a loading dose so that your body continues to adapt.

Reference
Neves, M., et al. Beneficial Effect of Creatine Supplementation in Knee Osteoarthritis. Medicine and Science in Sports and Exercise. 2011. 43(8), 1538-1543.

10 Steps to Mastering a Low-Carb Diet

5/26/2013 3:11:06 AM

History has proven time and time again that cultures were healthier eating their indigenous foods, before being introduced to western foods like sugar and flour. Were these indigenous diets completely without carbs? Definitely not, but they were low glycemic. In other words, the carbohydrates in those diets were mostly leaves, vegetables or fruits the people found in their natural environment. Everything they ate was in its natural state – nothing was modified or processed into another form, as routinely happens today.

Nowadays, eating a low carbohydrate diet is probably the healthiest option for anyone but it is not for everyone. The steps I propose in this article are something that everyone should try to master. If going low carbs seems overwhelming, this is a great place to start.

Today, low-carb eating takes some planning, but the health benefits are worth the effort. No matter if you choose to quit carbs cold turkey or if you want to do it gradually, here are a few tips to help improve your nutrition.

Step 1: Eat every two to three hours.
Having frequent meals is very important to balance your insulin and cortisol levels. It also keeps you from being hungry and consequently eating something you shouldn’t. There are two schools of thought on this: Some people say three meals are best, and others say six meals are best. In my experience, people who truly transform their bodies typically eat at least five to six meals a day.

Step 2: Eat a complete protein with each meal.
Your best bet in protein is anything that could once fly, swim or run in the wild. Choose meats that are wild caught, free range or pasture raised.

Step 3: Eat two to three cups of vegetables with every meal.
Many people complain of constipation when they switch to a low-carb diet. That’s because they aren’t eating enough vegetables.

Step 4: Eat a healthy fat with each meal.
Healthy fats include organic coconut oil, organic butter from pasture raised cows, olive oil, nut oils, avocados and, of course, fish oil (as a supplement).

Step 5: Eat foods in their natural state.
Avoid processed foods.

Step 6: Drink only calorie-free liquids.
Water, organic green tea and organic coffee are the best choices. Avoid artificially sweetened beverages.

Step 7: Eat carbs (other than vegetables) only when deserved.
There are two options: (a) eat carbs postworkout, but only if you are lean, and/or (b) allow yourself a higher-carb meal every five to seven days.

Step 8: Eat a wide variety of foods.
Avoid eating the same thing day in and day out because it can lead to food intolerances and nutrient deficiencies.

Step 9: Be prepared.
Prepare your meals in advance and have them with you when you go to work.

Step 10: Eat to satisfy your own needs and goals.
Don’t eat something just to please the people around you. Choose to eat what you want; don’t let someone make you feel bad because you are not eating the same crappy food they are.

If you follow these simple rules at least 90 percent of the time, you will see results. Let me break this down for you: If you plan to eat every three hours and you have your first meal at 7 a.m., that means you can get five meals in, with your last one at 7 p.m. Five meals a day for seven days means 35 meals per week. In order to hit the 90 percent mark, that means 32 of your 35 meals need to be on point.

That leaves you with three meals each week in which you can go off-track. Remember, though, skipping a meal counts as an off-track meal. At the end of each day, tally your score. It’s important to keep track; initially you will be surprised how far you are from 90 percent. With time, though, you will get better and better.

Tip 77: Three Ways to Change Your Workouts To Get Stronger

5/26/2013 3:11:06 AM

When was the last time you increased your weights in the gym? Or changed your training by doing new exercises? Or completely mixed up your repetition-set-weight scheme?

If you can’t identify a specific date to answer these questions, or if you find you’re not get the training results you desire, NOW is the time to make some changes. Three proven methods for developing strength and improving body composition are the following:

Do More Sets & Fewer Reps Per Set
A lot of people who don’t program their training, or who don’t work with a trainer will always do 10 or 15 reps for 2 or 3 sets. Make your body adapt quickly by changing your training: Do 5 to 8 sets with 5 to 8 reps. If your main goal is to get stronger, choose fewer reps per set and try a heavy weight. Start with 5 sets of 5 reps. If your main goal is body composition (fat loss and muscle building), choose a challenging weight and do 5 or 6 sets of 8 reps. Increase your sets as you adapt.

Doing more sets with fewer reps per set allows you to lift more total weight, and studies show these training schemes typically produce significantly greater strength and body composition benefits than if you do fewer sets but more reps per set. Plus, it’s a great way to avoid boredom.

Get Off The Machines & Lift Free Weights
Research shows that you get a better hormonal response to training when you lift with free weights instead of machines. A recent study showed that men who did squats with a barbell produced much more growth hormone and testosterone during the workout than those who did a machine squat. A better hormonal response will benefit both men and women to gain more strength and improve body composition.

Favor Lower Body or Compound Exercises Over Upper Body & Isolation Lifts
Research shows that for body composition especially, lower body and total body lifts are the way to go. If you never do any squats, lunges, or deadlifts, and just do chest and back exercises, you are missing out. You’ll get much better body composition results by adding compound exercises into your workouts because this will produce a better environment in the body for fat burning and muscle building.

If you never train the lower body, start doing a squat and a single-let exercise like a step-up or lunge in addition to your regular training. If you do train the whole body already, make sure compound lifts that use more than one joint make up the majority of your exercises: Squat, deadlift, overhead press, bent-over row, chin-ups or pull-ups, and chest press.

Reference
Black, A., et al. Hormonal Response to Free Eight and Machine Weight Resistance Exercise. Eighth International Conference on Strength Training. Norway: Oslo. 2012.

Supplements: You Get What You Pay For

5/26/2013 3:11:06 AM

There is no question that you can purchase nutritional supplements at discounted rates, and for a consumer the price differences among products can be confusing and startling. For example, a one-month supply of fish oil from a pharmaceutical-grade company could easily cost three or four times as much as what seems to be a similar product from the local discount drugstore. Let’s take a closer look.

First, if you’re an athlete subject to drug testing, you have to be extremely careful about what you’re taking. The International Olympic Committee retained an independent lab to evaluate the ingredients in 634 nutritional supplements from 215 different suppliers in 13 countries. The results indicated that fully 14.8 percent of the supplements contained banned prohormones that were not declared on the labels. These banned substances included 11 different anabolic androgenic steroids, such as testosterone, which would result in a positive doping result.
One such result occurred with Norwegian weightlifter Stian Grimseth, who had been a favorite to win a medal in the 2000 Summer Olympic Games. However, before the Games Grimseth failed doping control and was not allowed to compete in the Games. What happened was Grimseth had taken a supplement called ribose that was found to be tainted with 19-norandrosterone, which is a metabolite of a banned hormone and is an indicator of use or ingestion of the banned drug. Grimseth subsequently filed a lawsuit against the manufacturer in August 2002, claiming substantial damages due to the unlisted banned ingredient in the supplement. The bottom line is that Grimseth lost his opportunity to compete for the gold medal, and his reputation suffered as a result of taking a tainted supplement.
Also in today’s news is fish oil. Fish oil is an amazing supplement with numerous benefits. Sales of omega-3 enhanced foods will increase from $4.6 billion in 2007 to an estimated $8.2 billion in 2012, and omega-3 supplement sales are currently about $1 billion a year. The bad news is that on February 26, 2010, a lawsuit was filed against six manufacturers of fish oil supplements and two drug store chains, as follows:

CVS Pharmacy, Inc.
General Nutrition Corporation
NOW Health Group, Inc.
Omega Protein, Inc.
Pharmavite LLC
Rite Aid Corporation
Solgar Inc.
Twinlab Corporation

The basis of the lawsuit is that independent lab tests found contaminants in these products, most notably a toxic mixture of chemical compounds known as polychlorinated biphenyl (PCB). Not so long ago PCBs were routinely used as lubricants and coolants, but in 1979 Congress banned their use in the US because of their link to cancer, among other harmful health effects.

Other popular supplements are protein powders, which offer a convenient alternative to preparing high-protein meals. Because the moisture is removed so that bacteria do not have an environment for growth, protein powders can be stored without refrigeration. But that doesn’t necessarily mean they are safe.

In 2007 the United States Dairy Industry estimated that 17.2 percent of cows in the US were given recombinant bovine growth hormone (rBGH), which is linked to breast-, colon- and prostate cancers. The best protein powders are made from milk that comes from cows that graze on pesticide- and chemical-free pastures. One country that has such cows is New Zealand; milk from these cows is free of rBGH and is tested for antibiotic residue by laboratories operated by the New Zealand Food Safety Authority. Of course, the cost of protein powders made from these healthier cows is expensive, but for those concerned about their health the cost is worth it.

Admittedly, in today’s struggling economy not everyone can afford to buy all the highest-quality supplements they would like. But no one should settle for poor-quality supplements that may do more harm than good. That’s why it’s best to determine which supplements are the most important for you, and go for quality first.

The Only New Year’s Resolution You’ll Ever Need: Starting Over

5/26/2013 3:11:06 AM

I used to love New Year’s resolutions. They hold such delicious promise for organization and accomplishment –the ultimate mind candy for control freaks like me! But alas, humans are fickle, cyclical beings by nature. We are driven by flow, by the alternating rhythms of contraction and expansion –powerful internal “seasons” of dark and light, energy and rest, celebration and abstinence – like our own personal weather systems. It’s just the way we roll. But we like to believe that if we can harness all our good intentions into ironclad Resolutions, this will activate some holiday magic. It will somehow keep us on a steady course of healthy behaviors the whole year through.?This is a fake out. Ultimately resolutions can’t produce on their promise of all nice, no naughty. That seasonal driver in all of us stubbornly refuses to wear the shackles of consistency. ??

We can fight it. We can try to swim in a straight line against the currents of our rhythmic nature, but eventually we will fail. Count on it. What is the longest time your resolutions have lasted? Once I got up to about eighteen months in a spectacular show of iron will, but to this day I’m still sliding around on that particular issue, trying to find a foothold again. If you’re determined to go for it anyway, this is the perfect time to make your healthy resolutions. You’ll be able to ride the natural “season” of calming, clearing, detoxing, etc. that ultimately follows several months of holiday partying. But it’s only going to get you so far –roughly to the time when your bodymind system is ready to “party” again. It might come embarrassingly quickly, like tonight, or maybe it will take a little longer. (I’ve noticed that fitness geeks have highly honed control panels that help them keep their resolutions for much longer than the average guy.)

But there is another, much more effective way. There is a technique that will ninja its way across all seasonal change, both internal and external. It can parkour itself across the weakest of wills and leap deep setbacks in a single bound.
Just start over.

If you’re about to stop reading because you think just starting over is too simplistic to be useful, please take twenty minutes of your time to see if you can actually do it first. Set a timer, close your eyes and keep your mind focused exclusively on your breath. I’ll tell you up front that you won’t be able to hold a consistent focus for twenty minutes. The Buddha himself will tell you that’s impossible. What IS possible is to start over when you lose your focus, to begin anew again and again and again. When your mind invariably wanders from the breath, just start over and bring your attention right back to it. You may have to do this seventy times a minute if you’ve got a lot on your mind, and that’s fine. Remember, the goal itself is an impossible one – the point is to practice starting over. If you try this and it’s easy for you the first time, I’m coming over to study at your feet!

What you’ll soon discover is that starting over is not so much an action as a mental position. Unlike its rigid fellow “resolution”, it’s not so much attached to outcomes as to process. It’s not mired by mental concepts like success and failure, but anchored in the ultimate reality of the present moment. The will and discipline involved lie not in achievement, but in a kind of stubborn insistence on staying in the game. Like anything juicy and powerful, it takes patience, determination and practice to get good at it.

The next time you find yourself losing ground with a personal goal, instead of getting so sidetracked by the inevitable “seasonal” elements of being human (crisis, celebration, anger, self- judgment, pain, failure and on and on) that you fall off the wagon or quit –just start over.

Woke up at the bottom of a pint of Ben and Jerry’s? Just put the spoon down and start over then and there. No fanfare, no self-flagellation –just recommit to the healthier eating style you have chosen for yourself and make your next meal a clean one.

After working with this practice for a long time, I am no longer as turned on by the promise of my sexy old boyfriend “Resolution”. Instead I’m falling for that plain and humble guy, “Just Start Over”. Though the new year looms closer and Resolution is knocking insistently at my door, again and again I turn my back on him to Just Start Over.

Want more? Check out The Clean Food Coach Facebook Page for tons of tips, tricks and recipes for prepping clean, whole foods in tasty, innovative and easy ways.

Tip 76: Protect Yourself From Your Cell Phone: Radiation Compromises Fertility & Brain Health

5/26/2013 3:11:06 AM

Protect yourself from your cell phone:
•    Don’t carry it in your pocket, in your bra, or on your body
•    Put it in a purse or bag—or at the very least, don’t carry it next to vital organs
•    Get an earpiece so that you NEVER have to hold it to your head
•    Don’t sleep with it under your pillow or right near your bed
•    Consider turning it off at night

Research shows that cell phone radiation significantly affect the health of our cells. Two documented effects of this are compromised male fertility and poor brain health.

A number of studies show that exposure to cell phone radiation turns on genes that kill brain cells. Radiation appears to affect cells involved in chemical transmission more than multifunctional brain cells. In addition, studies done on brain cells in a test tube suggest radiation can cause tumor growth that could develop into cancer. Finally, using a cell phone for a long period of time can actually increase the temperature of brain tissue, leading to cell death and other problems.

The bad news doesn’t stop there. Radiation directly compromises male fertility. Last year, studies came out showing that exposing sperm cells to the highest permissible power output from a cell phone (2.0 W/kg/body weight) decreased fertility by 25 percent. It affected all measures of sperm health, including the life of a sperm cell and its mobility.

An observational study found that men who were trying to conceive and used their cells phones more than 2 hours a day had much poorer sperm quality than those who used their phones less than 2 hours daily. The researchers estimate that cell phone radiation has decreased human fertility by as much as 15 percent in couples of reproductive age.

Take action to decrease your exposure to cell phone radiation. Please protect your children by teaching them how to keep radiation away from their developing organs and brains. For more information, go to the Environmental Working Group’s website for tips and a list of how much radiation phones produce (http://ewg.org/cellphoneradiation/6-Safety-Tips )

References
Gutschi, T., et al. Impact of Cell Phone Use on Men’s Semen Parameters. Andrologia. 2011. Published Ahead of Print.

Zhao, T., et al. Exposure to Cell Phone Radiation Up-Regulates Apoptosis Genes in Primary Cultures of Neurons and Astrocytes. Neuroscience Letters. 2007. 412(1), 34-38.

Tip 75: Set Goals That Make You Excited: A Few Tips For Goal Fulfillment

5/26/2013 3:11:06 AM

Now that we are well past New Years and all the pressures that come with resolutions, it is an ideal time to set a goal or two. Instead of setting the same goals as every other year, or committing to do something that seems very difficult and hard, spend some looking into your future.

Look at your past 12 months and imagine your next 12. Create a personal vision that gets you excited, inspired, and maybe even a little nervous. Ask yourself, “What does my life look like in January 2014? What does it look like in January 2018? 2023?”

Once you’ve spent time imagining your inspired life of the future, write down one or two things you need to do to get you there. Maybe write down three if you really like to brainstorm, but don’t do too much so that you become overwhelmed with the challenges and bogged down with tasks on a checklist.

Create a roadmap to take you to that meaningful vision of yourself. If this requires a behavior change, such as starting to work out, changing your diet, spending more time with your kids, or doing volunteer work, write down the obstacles or conflicting needs that get in the way of achieving these goals.

For instance, if your goal is to work out after work, but you anticipate and dread the pain of the workout all day, it’s very unlikely you will follow through and make it to the gym. Now it’s time to problem solve, and find a way to trade the anticipation of pain for motivation to achieve physical goals.

You’ve also got to find a place where you can realistically do this. A lot of gyms are too busy at peak times to get a decent workout, and if you don’t know exactly what to do when they hit the weight floor, it can be just too much to overcome.

Consider other gyms in your area. Try a small studio or get a personal trainer, or change your workout time and train at lunch or before work. Again, you’ll have to think ahead, visualize obstacles to fulfillment, and problem solve.

If you feel discouraged, go back to that original meaningful vision. Get away from the checklist, and get in tune with what makes you enthusiastic. Go after it with passion. Just think that if you go after something that makes you feel alive, you will be all that much more inspired when you actually achieve it!

Tip 74: Two Ways To Use Squats For Better Results In The Gym

5/26/2013 3:11:06 AM

The squat is on of the best exercises for the general population because it works the whole body and provides a number of real-life benefits. Sure, squats are hard work, but they are WORTH the effort because they convey the following benefits:

•    Walk faster and move better
•    Run faster at short sprints and for longer distances
•    Jump higher
•    Have a stronger, leaner core
•    Have a stronger, healthier lower back
•    Prevent pain and injury in the knees, hips, and lower back
•    Greater bone mineral density and less chance of fracture

Not only are squats a superior exercise for strength and fitness, there are many misconceptions about the squat that can impede results. The main one—that you should not let the knees travel over the toes—is probably the most common. There’s no scientific evidence that having the knees travel over the toes will hurt the knees. In fact the greatest force on the knee is at the beginning of the squat, right after you bend your knee, not in the later stages of the squat when your knees have traveled forward.

Plus, did you know that the your knee travels forward over your toes every time you walk up and down the stairs? It’s true, and full squats are a great way to train the muscles around the hip and knee joint so that you can go up and down stairs with agility and without pain.

With all that in mind, the two squat variations for novice trainees are split squats and dumbbell squats.

Split squats are ideal for anyone new to squats. They are also the place to start if you have pain in the knees, hips, or lower back, or have imbalanced muscles. Split squats train the whole lower body musculature and can help increase hip and ankle range-of-motion so that you will be ready to try barbell squats.

Split squats are excellent because they build equal strength on both sides of the body, improving movement patterns, force and power output, and posture. The effect is the elimination of pain and less risk of injury.

Dumbbell squats are an excellent exercise for anyone who has basic structural balance. To do them, you hold the dumbbells at your sides during the squat. With dumbbell squats you don’t need the superior flexibility required for front squats or the technical knowledge of back squats.

Be sure to do full-range squats as low as you can go (please go below parallel), keep your chest up, and focus on technique at all times.

Check out the video, German Body Comp for the Ladies to see an example of dumbbell and split squats.

Weekend Contest Question: January 5, 2013

5/26/2013 3:11:06 AM

In this weekend's contest, the first THREE people to correctly answer the question will receive a 20% off coupon to use in the US/Worldwide or European Stores*!

Contest Rules:
1. One entry per person

2. Each entry must include the person's first and last name

3. Answers must be submitted on the blog**

Question: According to an article on the LifestylebyPoliquin.com website, what are the three (3) reasons why visceral fat is the worst kind of fat to accumulate?

Note: When searching for Lifestyle articles using the search bar, type the word "lifestyle" with your keywords

* Rules and Exclusions may apply
** Your entry may not appear right away.

Tip 73: Take Vitamin D if You Take Prescription Medication: Asthma, Heart, Diabetes & Pain Meds Lower Vitamin D Status

5/26/2013 3:11:06 AM

Take vitamin D if you take prescription medication, especially asthma, heart, anti-diabetes, or pain medications. Research shows that people who take at least one medication have significantly lower vitamin D levels than those who take none.

Everyone should be keeping tabs on their vitamin D level because surveys suggest that as much as 75 percent of the general population is deficient in vitamin D, but that number is much higher in older people, and it’s practically a given in older folks who take medications.

For instance, a Danish study found that out of 1,300 people who used one or more medication, 48 percent were vitamin D deficient with a level below 20 ng/ml. People who were between age 55 and 65 and took at least one medication had a vitamin D level that was 1.7 ng/ml lower than those who took none. People over 65 who took medications had vitamin D that was 3.1 ng/ml lower than those who took none.

The greatest effect on vitamin D was in subjects who took calcium-channel blockers, ACE inhibitors, and anti-diabetic meds. Asthma medicine and proton pump inhibitors were also linked with lower vitamin D. The lowest vitamin D levels were found in people who took more than four medications, indicating a compounding effect.

Researchers think vitamin D is lower in medication users because of any of the three following options: 1) the mediation causes lower vitamin D, 2) chronic diseases that lead to medication use contribute to lower levels, or 3) a chronic disease may be a consequence of vitamin D deficiency.

In addition, we know that low vitamin D causes insulin resistance and inflammation in the body. Many of the medications have been shown to acutely alter insulin sensitivity and cause oxidative stress that leads to the build up of inflammation.

Take away a commitment to getting your vitamin D level checked and supplement accordingly. Know that the following things significantly increase your risk of being deficient:
•    Having dark skin. People with dark pigmentation do not make vitamin D to the same degree as those with light skin.
•    Wearing sunscreen and sunglasses in the sun can impede the body’s ability to make vitamin D.
•    Being older—over 55 years old.
•    Taking one or more prescription medication. Taking an NSAID like Ibuprofen or Tylenol may also lead to lower vitamin D.
•    If you are overweight, your are much more likely to be vitamin D deficient.

Reference
Sohl, E., et al. The Impact of Medication on Vitamin D Status in Older Individuals. European Journal of Endocrinology. 2012. 166, 477-485.

Health Tip 10: Taking Acetyl-L-Carnitine Is a Smart Decision

5/26/2013 3:11:06 AM

Acetyl-L-carnitine is a supercharged version of carnitine that has a particularly positive effect in the brain. Several clinical trials have suggested that acetyl-L-carnitine may delay the onset of age-related cognitive decline and may improve overall cognitive function in the elderly. It also protects the brain from damage due to poor circulation and helps to repair injured nerve cells. One study found that a dose of 1,500 mg of acetyl-L-carnitine taken once a day for 90 days substantially improved memory function, mood and reaction to stress. A number of studies have demonstrated positive effects of acetyl-L-carnitine supplementation in Alzheimer’s patients, especially with regard to tasks that involve concentration and attention. [From Jonny Bowden, PhD, CNS, best-selling author of The Most Effective Natural Cures on Earth]

Tip 72: Don’t Work Out On An Empty Stomach: Tips For Pre-Workout Meals

5/26/2013 3:11:06 AM

Eat a solid protein-based meal before working out to improve your metabolism and focus. A mixed meal of protein, low-glycemic carbs, and “smart” fats prior to exercise will allow you to burn more fat and get the best results.

“Quick energy” in the from of simple, fast-digesting carbohydrates are one of the worst things you can eat before exercise if you want to have great workout. They will cause high blood sugar and a spike of insulin into the blood, which can leave you feeling sluggish. The combination may also elevate cortisol needlessly, leaving you with a compromised hormonal environment for building muscle.

Research shows that instead, you should eat a slow-digesting meal about an hour before exercise that provides all the macronutrients (protein, carbs, healthy fat). For example, a recent study showed that athletes who ate a protein-based low-glycemic breakfast increased their metabolism for a longer period after a hard workout than a group who ate no breakfast. Fat burning was also higher.

Naturally, you need to individualize your pre-workout meal for your needs, but here are some tips that can help you get better results:

•    Eat a solid mixed meal leaving enough time to digest.
•    Use liquid protein, such as whey, post-workout because the body is primed to use the amino acids provided for tissue repair and recovery.
•    Avoid high-glycemic carbs like candy bars, most protein bars, bread, pasta, and the like.
•    Choose veggies and low-glycemic fruits such as berries. The goal is to keep blood sugar stable or slightly raise it.
•    Avoid eating a high-fat meal, but do get some omega-3 fats, even if you just take some fish oil. High saturated fat meals can lead to poor blood flow, whereas omega-3 fats have been shown to increase blood flow and insulin sensitivity.
•    Get your protein from fish or wild meat that has omega-3s, or take a few grams of fish oil to aid the body in getting nutrients into the cells to be burned to give you energy.
•    If you normally don’t eat anything before working out, start small and plan ahead. Prepare breakfast in advance (the night before) to ensure you have everything ready and can get out the door quickly. Start with just a few bites the first day and take it from there.

Reference
Chong, M., et al. Long Chain N-3 PUFA-Rich Meal Reduced Postprandial Measures of Arterial Stiffness. Clinical Nutrition. 2010.

How to Get Motivated in the New Year

5/26/2013 3:11:06 AM

One thing I miss about being a kid is the back-to-school preparation. When August rolled around, I was always excited about getting new clothes, pens, notebooks, a school bag, a lunch bag and even a pencil sharpener. When school began, my notes were so neat and colorful – and if they were even a little messy, I would rip out that page and rewrite them!

Of course my euphoria didn’t last forever, but it was a good start. My motivation was at its peak. This is what you need to do with your training. Everyone gets in a training rut from time to time, but think about letting the promise of a New Year pull you out of it this time.

Here are 10 tips to help you succeed:

1. Set a goal

Notice I said a goal. It’s difficult to focus on too many different things at once, so just choose a few at a time. You want to be specific and realistic about your goals and focus on the process.

For weight training, you could bump up your training from 3 to 4 sessions a week. To accelerate the post-holiday “defatting” process, you can commit yourself to 2 to 3 interval training sessions per week for 12 weeks.

2. Set small weekly goals that will build up and lead you to a larger goal

Small successes are crucial to keeping you on track; reaching each weekly goal will encourage you to set and achieve more goals.

3. Keep your head in the game

Think about your goals daily. Write them on cue cards and place them on your fridge, your computer, your bathroom mirror.

4. Find a role model who inspires you

If you want to achieve something, find someone who has already done it and use that person’s accomplishments as inspiration.

5. Get excited about starting your goal

The best way to get excited about achieving your goals is to plan out the process. Work out all the details on a calendar. Get excited about the start date and make sure you are prepared and ready to begin.

6. Tell your friends and family about your goals

The more people who know, the more they can help keep you focused. When your motivation starts to fade, your friends will keep you accountable.

7. Get a new weight training program

Try something different. If you normally do high reps, try a low-rep program. Switch it up! Do supersets instead of straight sets. Try drop sets and death circuits (yes, you read that right: death circuits). If you don’t have the knowledge to put together a good program, hire a trainer.

8. Skip the aerobics class and join a modified strongman class

Many places now offer these classes, even indoors for the cold winter months. You will build strength, agility and power while getting a great cardiovascular effect. If you aren’t sweating and panting after the first round of exercises, something is not right.

9. Get a training partner

Nothing is more motivating than having someone looking at you while you are training. Find someone who is at or near your strength level so you can motivate each other into lifting more weight and getting those last few reps.

10.Choose a reward

Have fun with this one – just make sure your reward is not related to food. It could be a vacation, a massage, a new training outfit, new shoes or even getting a PICP trainer to design your programs. Choose something that you can really look forward to.

Now take a few days to find your goal and get to it. 2013, here we come!

Tip 71: Eat At Least Five Vegetables and Fruits A Day To Prevent Weight Gain

5/26/2013 3:11:06 AM

Eat at least five servings of vegetables and fruits a day to prevent weight gain and improve wellbeing. There is robust evidence that people who eat the most servings of fruits and veggies a day gain the least weight over the long term. Risk of heart disease, heart attack, stroke, and chronic inflammation are also significantly lower in people who eat more produce daily.

For example, a 2004 study of 74,000 middle-aged women found that those who ate the most fruits and vegetables a day gained the least weight over the 12-year study. The leanest women averaged 9 servings of produce total a day with 6 coming from vegetables and 3 from fruits. The women who gained the most weight over the 12 years averaged 2.6 servings of produce total with 1.5 coming from vegetables and 0.5 from fruit.

The most convincing evidence that fruits and veggies can keep you lean is in the fact that the women who were in that highest intake group of produce (eating 9 servings a day) actually had the highest total caloric intake daily! These women who gained the least weight, but ate the most produce, averaged slightly over 2,000 calories a day. The women who ate the least produce and gained the most weight averaged slightly under 1,500 a day. The women who fell in the middle, averaging 4 servings of produce a day, ate 1,715 calories.

It’s likely the higher fiber and antioxidants provided by the fruits and vegetables helped women maintain their weight. Eating fruits and vegetables is one of the easiest ways to maintain weight and support health:

•    Shoot for 9 servings a day with more than half coming from vegetables.

•    Favor green vegetables over yellow and orange (broccoli and leafy greens over carrots and sweet potatoes), but the key is to get as wide a variety as possible.

•    Don’t be afraid that a reasonable fruit intake will cause weight gain—no studies have shown this. In fact, a review article that assessed fruit intake in relation to body weight found that the highest fruit intake produced the most weight loss in 13 out of 15 studies. The remaining 2 studies showed no change in weight from eating at least 5 servings of fruit a day.

•    For fruit, your best bet is a variety with the following being considered “anti-obesity” fruits by scientists: pomegranate, berries, cherries, grapes, and kiwi. Apples, pears, and mangos are also high on the list of best fruits.

References
He, K., et al. Changes in Intake of Fruits and Vegetables in Relation to Risk of Obesity and Weight Gain Among Middle-Aged Women. International Journal of Obesity. 2004. 28, 1569-1675.

Alinia, S., et al. The Potential Association Between Fruit Intake and Body Weight. Obesity Review. 2009. 10(6), 639-647.

Tip 70: Post-Workout Nutrition Tips For Better Results

5/26/2013 3:11:06 AM

After you workout is the magic time for optimal nutrition. Getting the right nutrients will speed recovery, make you less sore, and help you improve body composition. During the hour after exercise, the muscles are primed for building, and you support fat loss if you eat correctly. On the other hand, ignoring post-workout nutrition, or consuming the wrong things can negate your hard work.

The following points will tell you how to get better results with post-workout nutrition:

1)    By getting extra protein after training, you can increase muscle building by 3 to 5 times because the amino acids provided can stimulate protein synthesis (the mechanism that leads to muscle growth) for up to 24 hours. For fat loss purposes, this means that your metabolism will be higher during that time as well.

2)    Research suggests that you should take about 20 grams of liquid whey protein after training for recovery. Whey protein is far superior to other protein sources because it has the largest array of amino acids and is quickly digested. Repeatedly, whey has proven better for body composition and strength and power development than soy or casein. However, if you are allergic to whey, be sure to get at least 20 grams of some liquid protein source (pea or rice protein are options).

3)    If fat loss is your goal and you are not doing long, intense endurance training for at least 60 minutes, carbs are not needed post workout. Studies suggest that taking fish oil pre- and post-workout (about 4 grams total) in conjunction with protein can maximally support recovery.

4)    If fat loss is not your primary goal and you want to eat carbs, post-workout is the time to do it. Gorging on pizza, cookies, chips, and the like is a bad choice, but eating a small amount of carbs can be okay. A banana, sweet potato, dried fruit or similar whole food carbs are your best bet.

5)    If you are doing endurance training or a workout that has depleted your carbohydrate stores (remember, this happens with very intense, long duration training—not after running a 5 K), research suggests a ratio of 2:1 carbs to protein can enhance muscle building and speed recovery. This translates to 1.2 to 1.5 g/kg of simple carbs (e.g., dextrose, sucrose) with 0.3 to 0.5 g/kg of a quality protein.

6)    It’s EXTREMELY important that you choose quality protein powder for post-workout nutrition. Get one that doesn’t have added sugar, especially fructose, dyes, or chemicals. Poor quality whey protein with fructose and artificial flavoring is far more trouble than it’s worth!

7)    Make sure that your protein source has a large dose of the amino acid leucine along with the rest of the essential amino acids. Leucine is needed for optimal recovery, and older people over 40 WILL NOT experience as much of a metabolism boost post-workout if leucine isn’t present.

8)    Happily, whey protein contains a lot of leucine, and for older folks who can benefit from a little extra, you can take some branched-chain amino acids (BCAAs) that contain at least 40 percent leucine. BCAAs come in capsule form and should be taken pre- and post-workout.

Reference
Churchward, T., Burd, N., et al. Nutritional Regulation of Muscle Protein Synthesis with Resistance Exercise: Strategies to Enhance Anabolism. Nutrition and Metabolism. 2012. Published Ahead of Print.

Health Tip 9: Settling Stomachs with Zinc Carnosine

5/26/2013 3:11:06 AM

What do you get when you cross the mineral zinc with the amino acid carnosine? The answer may be your ticket to the end of your stomach worries. Zinc carnosine is fairly new in the dietary supplement category, and it’s showing great promise in the treatment of ulcers. Ulcers start as an irritation in the lining of the stomach wall, which if left untreated, can cause perforations and the all-too-familiar symptoms of heartburn, stomach pain, nausea or even vomiting. Zinc carnosine dissolves in the stomach and adheres to the ulceration on the stomach lining, and it does this more effectively than any other form of zinc. Once dissolved, zinc carnosine goes to work stabilizing membranes, healing wounds and repairing tissues to support the mucosal barrier – the defensive wall of the stomach. [From Jonny Bowden, PhD, CNS, best-selling author of The Most Effective Natural Cures on Earth]

Making Holiday Treats? Almonds, Beans and Pumpkin are the New Flour!

5/26/2013 3:11:06 AM

One hallmark all the traditional December holidays share is “fancy” foods at our celebration gatherings, especially sweets and treats. While no holiday should give you carte blanche to gorge with abandon, it’s important to the rhythms and rituals of our lives that we find ways to enjoy special foods at special times. For some occasions, such as parties away from home, planned indulgence is a good working strategy –thinking about it and deciding ahead of time what you will enjoy and what you will abstain from. For the celebrations you have under your own roof, however, consider transforming some of your holiday favorites from dishes that will skyrocket your blood sugar levels (and trigger a host of food reactions!) into something cleaner. It’s possible to clean up many homemade candies and baked goods while retaining the familiar flavors and textures if you use lower glycemic load sweeteners (such as stevia, erythritol and rice syrup) in place of the sugars, and exchange traditional refined flours for gluten-free, whole foods stand-ins.

The current clean-food swap in vogue for baked goods is to use almond flour in place of wheat flour. Almond flour is simply ground nuts and has all of the terrific nutritional properties of whole almonds, including the fiber and protein content. Unfortunately it also has the high caloric content of almonds, which means that eating several almond flour treats can elevate your calorie intake to startling levels, so enjoy these a very few at a time. Use a blanched almond flour, like the one made by Honeyville (honeyvillegrain.com – also available on Amazon), for the best baking performance. Though you will need to add a binding agent like arrowroot powder in some recipes, such as quick breads, almond flour works very well on its own for many cookies, scones and biscuits, yielding a dense and satisfying final product.

My favorite flour substitute for overall nutritional impact (including minimal calories) is a combination of cooked beans and cooked pumpkin (roasted, slow cooked or canned [organic only]). It’s not as flexible a substitute as almond flour, but can yield a delicious moist cookie, brownie or even a crepe when combined with pastured eggs. The end result is a “treat” with a high protein and fiber content –which will also help with the recipe’s overall glycemic load – and a reasonable number of calories. The texture is somewhat different than most baked goods, however – closer to a tender flourless cake or a soufflé than a fluffy or crisp product. Eggs make the best binder/lifter for beans and pumpkin and you can play with the balance between them as you experiment with different dishes. More beans gives you more density, while more pumpkin and egg give you more lightness.

Try this tricked-out holiday recipe to get you started. This is a rich dessert if you use all the ghee/butter, but still much lighter than anything comparable. And it calls for real chocolate chips – gasp! But the overall nutritional impact is closer to a whole food than a classic dessert. And it makes a divine holiday treat, a spice-filled cross between a chocolate soufflé and a fudgy brownie. These are best warm from the oven and they don’t need the icing at all –that’s just turns them into an over-the-top chocolate-y delight.

Happy holidays!

Holiday-Spiced Cocoa Soufflé Bites
1 15-ounce can black beans, drained and rinsed
2 eggs + 1 egg white
1/2 cup cooked pumpkin puree (canned is fine)
¼ cup high quality dark cocoa powder
¼ cup rice syrup
6 packets NuNaturals stevia
2 tablespoons almond butter
1 tablespoon melted organic ghee (or pastured butter or nut oil)
1 tablespoon vanilla extract
1½ teaspoons cinnamon*
1½ teaspoons ground ginger
1/8 teaspoon clove
2 pinches cayenne pepper, to taste
Pinch sea salt
1/2 cup high quality organic dark chocolate chips

Preheat oven to 350F.
Spray a mini muffin tin with a vegetable or nut oil spray and set aside.
Combine all ingredients from black beans through sea salt in a food processor and blend until smooth, scraping down the sides as necessary.
Carefully fold in chocolate chips and spoon batter evenly into the prepared muffin tin.
Bake for 18-20 minutes, until just cooked through.
Rest soufflé bites in the pan for 10 minutes until removing to cool.
While bites are cooling, make the icing.

Yield: 24 soufflé bites
*If you prefer plain chocolate, simply omit the holiday spices.

Cocoa Cinn-Orange Icing
1/3 cup raw cashews, soaked 30 minutes and drained well
1/3 cup high quality dark cocoa powder
3 tablespoons water
2 tablespoons organic ghee, partially melted (or pastured butter, or coconut oil, but consider omitting spices as they won’t work as well with a coconutty flavor)
2 tablespoons rice syrup
¼ teaspoon vanilla NuStevia (or 1 packet NuNaturals stevia)

2 teaspoons orange zest*
3/4 teaspoon vanilla extract
¾ teaspoon cinnamon
Pinch salt

Combine all ingredients in a high-powered blender and blend until very smooth, scraping down the sides as necessary. If your blender is too large for this small recipe you can use the food processor, but you’ll need to run it a little longer to get the same smooth texture.
When bites are mostly cool, spread icing generously over the tops and serve immediately or refrigerate to store. Best served warm.

Yield: about ½ cup

Want more? Check out The Clean Food Coach Facebook Page for tons of tips, tricks and recipes for prepping clean, whole foods in tasty, innovative and easy ways.

New Year’s Resolutions

5/26/2013 3:11:06 AM

I’ve always had mixed feelings about making New Year’s resolutions. On one hand, it forces us to set goals for the year, but on the other hand, hardly anyone follows through. Studies show that a dual goal of losing weight and getting in shape is the number-one New Year’s resolution, yet 60 percent of people fail to keep it.

Why is that? Are we setting unrealistic goals, do we just lose interest as time passes or do we focus on the wrong things? Maybe it’s a little of everything.

The first thing we need to do is focus on the process, not the result. Have you ever made a New Year’s resolution such as “I will lose 10 pounds by March”? That goal may seem reasonable, but the problem is that it’s missing a plan to achieve it.

If your goal for the year ahead is to lose weight, what will it take to reach that goal? That is the crucial question, and the answer is that your actual resolution must be to change your lifestyle. Once you’ve resolved to do that, here are three tips to help you follow through:

1. Eat Healthier
Almost everyone wants to lose weight, but we all know that if you stay on a diet for just three months and then revert to your old eating habits, the weight will come back. You need to make a lifestyle change in your eating that you can maintain for the long-term.

Begin by changing your daily habits, starting with the simple, most obvious things. For example, if you drink juice or soda, this should be the first thing you tackle. Make it a family thing, because drinks full of sugar or artificial sweeteners are not good for anyone, especially not your kids. You want to lead by example, and what better way is there to keep you honest? Get the junk out of the house!

Once you have a handle on that, tackle something a little more challenging, such as eating high-quality protein at every meal or replacing packaged, processed foods with whole foods. It’s important to go step by step if you want to succeed in changing your life forever.

Some people are able to change their diet cold turkey, and it’s great if you can do that. However, for most of us it’s not that simple. You’ll need to make sure you are not completely depriving yourself and then setting yourself up for failure in the future. Pace yourself – you’re in it for the long haul.

You don’t need a pre-contest diet to lose weight, like if you were getting ready for a figure competition, if your diet still includes things like juice, cereal, pasta and flavored yogurts. Focus on the quality of the foods you eat. If cutting carbohydrates is too scary, scale them back a little. Start by replacing processed foods like cereal and pasta with sweet potatoes, beans and some fruit.

2. Write Down Your Goals
You’ve heard it time and time again. Write down all the things in your diet that need to change. Then prioritize. Now give yourself 1 to 3 weeks per priority. Some things will be easy to change and may require only a week; other priorities may take a little longer.

Once you’ve organized your goals, put them on your fridge or your mirror or anywhere where you’ll be constantly reminded about them.

3. Focus On The Journey, Not The Destination
By following the right process, you will get the result you want. Keep positive and remember to use affirmations. Every time you read your goals, you want to feel positive, knowing you are doing something good for your wellbeing. You don’t want to feel as though you are taking something away from your life. It’s better to say “I will have vegetables with every meal” instead of “I won’t have any carbohydrates with any of my meals.” See how that doesn’t feel the same?

As you start thinking about what you would like to work on for the New Year, keep in mind the vast amount of information that has come your way this year. Use it to inspire and guide you.

Risks and Benefits of Soy

5/26/2013 3:11:06 AM

Some say its health food and should be consumed regularly, even supplemented, others say its dangerous - hide the children, lock the doors and protect yourself from the soy!!!!

Lets look at the recent literature about soy. Soy contains phyto-estrogens, which are the plants hormones that are molecularly very similar to human hormones. They can bind weakly to estrogen receptors in the body. For people with estrogen-sensitive tumors (e.g. some breast cancers of prostate cancer) its not such a good idea to have these receptor sites over-stimulated.

Menopausal women who have ovaries, which no longer produce the estrogen they once did, may benefit from this hormonal boost.

It's all a matter of moderation and suitability. Excess intake of soy can have adverse hormonal effects involving the reproductive organs and the thyroid. Soy decreases testosterone so men may experience low libido and decreased sperm count. Women may experience an array of symptoms since the thyroid gland will also be affected. When there is too much soy in the system, a woman may complain of fatigue, low libido, heavy menstrual flow, cramping, infertility, depression, hair loss, dry skin and weight gain. It is the genistein that has been blamed for the "irreversible damage" to the enzyme that synthesizes thyroid hormone.

The processing of soy also makes it a less than desirable food item since the process involves chemicals, such as aluminum, high heat and pressure, robbing it of nutrients it may have had. The high temperature denatures the protein so that it is virtually useless as a protein source. Some people even refer to soy as an anti-nutrient since it contains protease inhibitors, phytates, saponins, isoflavones which interfere with nutrient digestion, mineral absorption, and the immune system.

Phytic acid, from the hull, is the part that blocks mineral absorption especially calcium, magnesium, copper, iron and zinc. Unfortunately, cooking soy does not deactivate the phytates like it does for other foods that are high in phytic acid. Other vitamins actually increase their requirements when soy is consumed, such as Vitamins E, K, D and B12.

Trypsin is an enzyme that is responsible for the breakdown of proteins and this action is blocked by soy. When proteins are not completely broken down they tend to putrefy in the gut leading to a host of GI symptoms. Research has also shown that when trypsin is continuously inhibited that the pancreas is prone to pathologies, including cancer.

Soy also contains a substance that promotes red blood cells to clot and together with trypsin, this dynamic duo has been shown to inhibit growth. Fermenting soy products inactivates these harmful effects.

It is also important to note that there are many hidden sources of soy including margarine, ice cream, pastas, bread, chips, cereals, canned tuna, fast-food burgers and vegetable oil.

For more information about the deception of the soy industry, read the book, The Whole Soy Story, By Kaayla Daniel. She claims that a safe level of soy is less than 36 g a day, which is similar to what is eaten in Japan, the country with the highest soy consumption. (As a comparison, a cup of tofu weighs 252 g.)

OK, so let's finish with saying something positive about soy. Did you know that soy has the potential to be a plant-based renewable resource that could replace petroleum-based plastics and fuels? Now that's good news for our children!

Copyright © 2009

Tip 69: Post-Workout Nutrition Tips For Better Results

5/26/2013 3:11:06 AM

Bedtime Snacks: What to eat before bedtime to help you get to sleep, stay asleep and build muscle

5/26/2013 3:11:06 AM

Before getting into what to eat before bedtime, we’re going to dispel a myth about Turkey Day. You might remember “The Thanksgiving Song” Adam Sandler introduced on Saturday Night Live: The lyrics go, “Turkey lurkey doo and turkey lurkey dap, I eat that turkey, then I take a nap.” Sure enough, we do get sleepy after Thanksgiving dinner, and scientists have been telling us for years that turkey contains L-tryptophan. If carbs make us sleepy and L-tryptophan makes us sleepy, then wouldn’t the perfect bedtime snack be a turkey sandwich? Not quite.

First: although there is L-tryptophan in turkey – a 200-calorie serving of turkey contains about 507 mg of L-tryptophan – consider that the same amount of chicken contains almost as much, about 491 mg. You don’t hear anyone complain of sleepiness after eating a carton of chicken nuggets, do you? In fact, many other foods are much higher in tryptophan. So why has turkey gotten such a reputation as a sleep inducer? Think about it: On Thanksgiving, all those high-carbohydrate foods we pile on our plates (mashed potatoes, stuffing, rolls and pie, oh, my!) add up to a surefire recipe for sleepiness – and think of the amount of energy it takes to digest it all.

Yes, carbohydrates are just the ticket to make you sleepy, and you should consume the majority of them in the evening. Also, if fat loss is not a major concern, carbs can be added to your postworkout shake. But it has to be the right type of carbs. That bread in your turkey sandwich probably contains gluten, which is bad news for just about everyone. All processed carbs are bad – that piece of cake may cause you to crash, and in the long term those bad carbs will make you fat and inflamed.

It’s best to consume carbs toward the end of the day to induce sleep. Carbs are associated with a release of the neurotransmitter serotonin. Serotonin is linked to the onset of sleep and the regulation of blood pressure regulation and mood control. As a general guideline, the types of carbs you should consume are “Paleo” carbs.

To learn exactly which carbs are acceptable, you can consult books such as Loren Cordain’s The Paleo Diet, but to get started simply ask yourself, “Would a caveman have access to these carbs?” Oranges and sweet potatoes? Yes. Kellog’s Frosted Flakes? No. It also makes sense not to consume foods that stay in the stomach a long time – so a small tub of Chunky Monkey ice cream before bedtime might create some stomach distress in the middle of the night or the following morning. And although the jury seems to still be out on the subject, for some individuals sugar consumption before bedtime might cause nightmares. Alcohol and foods high in salt and grease, like pizza, may get you to sleep but also may cause shallow sleep. Heavy boozing can make you feel like a sleep-deprived zombie the next day – and not only because you were out until 2 a.m.

Drinking alcohol before bed is common – in fact, it may be the most common sleep aid – but it’s not a good idea according to research. A Japanese study published in the November 2011 issue of Alcoholism: Clinical and Experimental Research looked at the affects of alcohol on sleep. The authors concluded that alcohol inhibits parasympathetic nervous system and as such “interferes with the restorative functions of sleep.”

If your goals include increasing your strength and muscle mass, then consider taking branched-chain amino acids (BCAAs) before bedtime. A study published in the Journal of Medicine and Science in Sports and Exercise in 2012 tested the effects of strength training late in the evening followed by a large protein feeding on rates of muscle building and sleep quality. The subjects trained at 8:00 p.m., and at 11:30 p.m. they were given either a placebo or a protein drink containing 40 grams of protein.

None of the participants had trouble going to sleep or staying asleep, and they all reported decent sleep quality. Further, the authors found that the pre-bedtime protein feeding after strength training triggers a dramatic increase in muscle synthesis. As such, for anyone who has trouble gaining mass and doesn’t want to take a protein shake before bedtime, BCAA supplementation at night is a great option.

So let’s talk turkey, figuratively speaking. To improve the quality of your sleep, focus on eating some good carbs late in the day. And to boost your muscle and strength training progress, take BCAAs before turning out the lights.

Copyright © 2012

Tip 68: Do Holiday Sprint Training For Weight Management

5/26/2013 3:11:06 AM

We all know it is really difficult to stay on track with our training over the holidays. Not everyone can leave for an hour or so to go the gym when the house is full of guests. Or what if you are the guest?

A simple solution is to do stair or hill running. Almost every home has a set of stairs. If you live in an apartment, then you definitely have a set of stairs. All you need to do is wake up a little before anyone else, or even just find some down time when the stairs will be the least utilized.

The reason hill or stair running is so effective for weight management is that it taxes the anaerobic energy system and burns a lot of energy in a very short period of time. It’s challenging but it’s quick—wouldn’t you rather go hard for 15 minutes than spend an hour jogging?

You can do this alone, or better yet, grab two people to do it with you.
The program is simple: If you only have one flight of stairs, as in a house, you will run up the stairs and then walk or jog down quickly.
Repeat for 30 seconds. Then let your partners go—if you don’t have partners, just take a 60 seconds of rest.
Once your partners have both done their stair sprints, it is your turn again. Keep this cycle going for 15 minutes. Pretty easy, eh?

If you are in a building with multiple flights, you won’t need to go up and down over and over—just go straight up 3 or 4 flights at once and then jog down.

To make it harder, try carrying a load up the stairs. Get gallon jugs of water and carry them, or try a phone book if you have one. Or there might be dumbbells around the house that you can use—carrying two 10 or 15 lb dumbbells will significantly increase your power output assuming you sprint all-out up the stairs. Carrying a heavy load can also dramatically increase energy expenditure.

Finally, if the weather is decent, you can do hill runs. Shoot for 30 seconds of sprinting uphill and then jog slowly down, resting 1 minute before repeating. Do 12 sprints, or break the 12 up into 3 sets of 4 and rest for 2 to 3 minutes between sets if you are new to conditioning.

The Natural Beauty Solution: Manage Your Hormones for a Brighter, Fresher Look

5/26/2013 3:11:06 AM

Let’s talk beauty makeovers. Television talk shows love these segments, and fashion magazines are packed with beauty tips and cosmetics tricks to transform flab to fab. Covering up beauty problems is one way to deal with them, but a better answer is to work on these conditions from the inside out. A good place to start is with BioSignature Modulation™.

Top personal trainers associate BioSignature Modulation with the acceleration of fat loss, especially for stubborn problem areas. The reason for its effectiveness is that stubborn fat stores are often due to hormonal imbalances. Doubt the power of hormones? Sports organizations don’t, which is why out-of-competition drug testing has become the norm in Olympic sports to prevent men from using a hormonal assist to turn into supermen – and women into superwomen (and sometimes into supermen due to unwanted side effects). However, that’s a subject for another time. For the purposes of this article we’ll confine ourselves to the effects of hormone imbalances on your face, specifically those of the thyroid, which is just one of many problems that can be identified and mitigated with BioSignature Modulation.

First, though, if you want to make a dramatic improvement to your looks, rid yourself of any excess body fat you may have because it makes the face appear rounder and lose its character. Look at photos of Jerry Lewis when he was taking the drug prednisone to deal with pulmonary fibrosis, a medical condition associated with scarring or thickening of the lungs. The steroid caused tremendous weight gain in Lewis to the extent that his famous face became almost unrecognizable. Lewis’s experience is just one example of how chemical imbalances can affect facial appearance.

A BioSignature assessment addresses thyroid hormone imbalances, among others. Thyroid hormone is of special interest to those trying to lose weight, as it creates metabolic reactions that increase heat, which in turn keeps the body slim. Further, there is evidence of a relationship between childhood obesity and heat production. Dr. Mark Schauss, an expert in this area, says that to deal with toxins, the body lowers its body temperature, and this results in fewer calories being burned. In fact, Schauss says the current standard of 98.6 degrees is under review by the American Medical Association, as doctors are finding that average temperatures as high as 98.6 are becoming less common.

So, how can the thyroid gland affect your looks? Let’s start from the top down, beginning with the hair, and look at common beauty problems, their cosmetic solutions and their connection to thyroid imbalances.

Split Ends
Technically called Trichoptilosis, a split end is characterized by the fraying of the end of the hair shaft, such that it has an unappealing feathery appearance.
Cosmetic solution: Cut the end of the hair where the splitting occurs, avoid chemical products such as hair coloring, use special conditioning agents.
Thyroid connection: In a German study published in 1980, 15 percent of 34 patients with thyroid disease displayed split ends.

Dry Hair
Hair that is dry often lacks luster and tends to break easily.
Cosmetic solution: Avoid hair sprays containing alcohol, wear a bathing cap when swimming in chlorinated pools, avoid blow-drying the hair.
Thyroid connection: A 1991 study on Indian populations found a statistically significant relationship between thyroid deficiencies (hypothyroidism) and dry hair.

Facial Puffiness
Having an accumulation of excess fluid around the face, technically called facial edema, causes the face to appear more rounded or puffy.
Cosmetic solution: Apply a cold compress to the face, splash the face with cold water, prop the head on extra pillows when sleeping.
Thyroid connection: A 1997 review of 37 cases of hypothyroidism found that 27 of the subjects displayed facial puffiness.

Eyebrow Thinning
Hair loss in the temporal aspects (towards the ears) of the eyebrows. Loss of the outer third of the eyebrows is known as the sign of Hertoghe, named for Dr. Eugene Hertoghe of Belgium, a pioneer in thyroid research.
Cosmetic solution: Avoiding overplucking the eyebrows; use an eyebrow pencil.
Thyroid connection: The association between thyroid deficiency and eyebrow thinning was first mentioned by Dr. Hertoghe in a lecture he gave in 1914 and in a 1915 journal article. Also, a 1996 medical textbook on the thyroid noted that loss of or thinning eyebrows are associated with 25 percent of individuals with hypothyroidism.

Pale Skin
Although pale skin is preferred in many cultures, often a darker skin is associated with more vibrant health.
Cosmetic solution: Spray on a tan and apply blush to pale skin, especially the cheeks.
Thyroid connection: In a 1998 textbook on endocrinology, it was reported that 67 percent of the hypothyroidism cases reviewed had “pallor of skin.”

Puffy Eyelids
Under the technical term eyelid edema, this condition is characterized by a swelling (inflammation) of the eyelid.
Cosmetic solution: Apply a cold compress or apply cucumber slices on closed eyes, and change the type of makeup used.
Thyroid connection: A 1998 endocrinology textbook reported that in a study of hypothyroidism, 90 percent of the cases reviewed had eyelid edema.

Swollen Lips
The lips appear swollen or puffy and are often associated with a medical condition called myxedema.
Cosmetic solution: Apply a cold compress and apply aloe vera extract before bedtime.
Thyroid connection: A 2004 review of 19 cases of hypothyroidism found that myxedema was associated with 73.6 percent of the cases.

These are just a few examples of how a thyroid deficiency can affect your facial appearance. Moreover, the opposite problem, an overactive thyroid, can result in many other physical conditions relating to your face, such as hair loss or a red complexion. In either case, trying to treat the condition cosmetically may not necessarily address the true cause, which may be a hormone imbalance. When it comes to identifying what’s really going on with your thyroid and many other hormones, a BioSignature assessment is just the ticket.

A BioSignature assessment can provide insight into how hormones may be affecting your health, at which point you can take proactive steps to address and often correct these conditions without drugs or covering them up with cosmetics. The BioSignature protocols include changes in diet, exercise and targeted supplementation to resolve the problem healthfully – in effect, to create a BioSignature makeover.

References

Bernhard JD, Freedberg IM, Vogel LN. The skin in hypothyroidism. In: Braverman LE, Utiger RD, editors. Werner and Ingbar’s The Thyroid. 7th ed. Philadelphia, New York:

Lippincott-Raven; 1996. p. 793.??

Jangid DR, Agarwal SK, Jangid V, Ram BK. Aetiological profile of overt hypothyroidism in Indian population. J Assoc Physicians India. 1991 Oct;39(10):753-7.

??Larsen PR, Davies TF, Hay ID. Williams. [Peripheral clinical manifestations of thyroid hormone deficiency.] In: Textbook of Endocrinology, 9th ed. Wilson Foster, Kronenberg & Larson, editors. Philadelphia: WB Saunders Company; 1998. p. 461.

??Leye A, Pouye A, Fall S, Ndongo S, Ould Isselmou el B, Ka MM, Moreira-Diop T. [Non iatrogenic primary hypothyroidism in adults at Le Dantec Hospital: clinical features, diagnosis and treatment. Review of 19 cases.] Daka Med. 2004;49(2):110-3.??

Sidibé el-H, Fall L, Sow AM. Clinical characteristics of primary hypothyroidism in Dakar. Apropos of 37 cases. Sante. 1997 Sep-Oct;7(5)291-4.??Sterry W, Konrads A, Nase J. [Alopecia in thyroid diseases: characteristic trichograms.] Hautarzt. 1980 Jun:31(6):308-14.

Copyright © 2012

Tip 67: Visualize Obstacles & Plan Ahead To Achieve Goals In The New Year

5/26/2013 3:11:06 AM

Achieve goals and fulfill your New Year’s resolutions by planning ahead and visualizing obstacles. A common assumption is that we don’t reach our goals because we’re not motivated, but research suggests that more often people do not fully identify the steps needed to make change.

You need a roadmap to change your behavior so that when the going gets tough, all you have to do is follow the map. Otherwise, we are more likely to get derailed by counter-motivations. Counter-motivations are legitimate but conflicting needs that get in the way of goal achievement. For instance, if your goal is to work out after work, but you have family obligations, are tired after sitting down at a desk job for hours, or anticipate the pain of the workout all day long, it’s very unlikely you will follow through and make it to the gym.

One solution is to acknowledge the counter-motivation and identify a way to fulfill both that goal and the workout. For example, if fatigue or anticipation of pain are getting in the way of exercising after work, try training before work or at lunch. Morning training has been shown to boost energy throughout the day and it allows you to “get it out of the way” so you don’t have to worry about it all day (less cortisol with less anxiety too).

Another problem with goal fulfillment is that people base their predictions of what they will be able to accomplish on an ideal world in which there are no obstacles and no unseen demands to trip them up. This results in chronically overly optimistic predictions that can’t be reached.

The solution is to identify all possible obstacles to following through on your goal. Literally perform mental imagery in which you see yourself getting up an hour-and-a-half early to go to work out (or during lunch, or after work). But what happens when there’s a huge snowstorm and you have to shovel out in the morning? Or, if your child is sick and you can’t train after work? You need solutions to these stumbling blocks.

The same thing goes when you travel—if diet or working out are important to you, you have to identify when you will train and how you will eat properly on your trip IN ADVANCE. Otherwise, you’ll find yourself in a new city with too many meetings and no place to train.

Or, if you are visiting family and know that you will be pressured to eat food that doesn’t fit with your diet, you must think ahead and identify a way to appease people who try to feed you. You also need a plan of what you WILL eat.

Think ahead. Make a plan. Visualize obstacles. Be creative in your solutions. This will create a roadmap so that this year you successfully achieve your New Year’s goals.

Reference:
Koehler, D., White, R., et al. Good Intentions, Optimistic Self-Predictions, and Missed Opportunities. Social Psychological and Personality Science. 2011. 2(1), 90-96.

Richetin, J., Conner, M., et al. Not Doing is Not the Opposite of Doing: Implications for attitudinal Models of Behavioral Predication. Personality and Social Psychology Bulletin. 2011. 37()1), 40-54.

The Truth about Stress Management, Part II

5/26/2013 3:11:06 AM

In Part I of this article series about stress management, we uncovered the truth about what stress actually is: a survival response to a perceived threat. Great news, really, because that means that our first line of defense or legit “stress management” is in our own hands. We can consciously change the way we look at potential triggers to avoid setting off the physiological cascade we call the stress response (the stress response being great in a crisis, but as a daily life strategy –not so much). But what about the times when we just can’t mentally reframe a challenging trigger and find ourselves awash in reactive negative emotions?

The answer to that begins with a paradigm shift, a viewing of the human animal as a unified whole rather than a collection of separate unrelated parts – mind, body, spirit, etc. In the East and in many spiritual traditions this is a given, but in the West we don’t really buy that. Hopefully the groundbreaking work by researchers like molecular biologist Candice Pert is opening new doors. Pert was nominated for the Nobel Prize in the 70’s for her research on the opiate receptors. With her partner, she discovered that these little amino acid chains (neuropeptides) carry information to the receptors located on the surface of the brain cells, causing the cells to change their form. What was so interesting about this was that the substances were opiates, essentially mood enhancers, but they created a physiological change in the cells. Prior to this time, not much was known about the molecular physiology of emotional states –feelings weren’t (and still aren’t) really considered hard science. Pert believed that in this research she had discovered the actual molecules of emotion, and that became the title for her fascinating book on the topic.

There is a physiological, cellular shift that occurs in our bodies when we feel emotions. And in fact, our cells are changing their physical states all the time. Our bodies are not really fixed objects. According to Pert, we are much more like flickering flames than hunks of meat. The “hunk of meat” concept for the human body emerged because previous cellular research was performed on slices of dead tissue. We didn’t really begin to get the picture of what was actually going on until technological developments allowed scientists to study molecular and sub-molecular behavior in live tissue. What they discovered was that our bodies are in a constant state of flux. Our cells literally change their physical state according to the tasks that are being performed.

The next big surprise was that these substances and their receptors are not just in the brain as was originally thought, but instead were found all over the body. The “intelligence” of what we call the mind does not exist solely in the brain, but rather in all the tissues of the body. The molecules of emotion exist in high concentrations in the heart, the pancreas, the blood, everywhere. In this culture we have classically treated the feelings and the mind and the body as separate entities, but in reality they are all the same thing, their material components all crafted from the same stuff.

Our systems have an incredible living and healing capacity built right in to us. Our bodies have a physiological/energetic wisdom that does not need our mental assistance. Do we have to tell our bodies how to digest food? How to heal a cut? No, for a cut we just create a safe, sterile environment and let the body do its thing. Most of us trust our bodies to heal a cut, but we don’t always trust it to perform all of its natural functions. Our body-mind system has the same built-in capacity for healing an emotional wound or dealing with a life shock as for healing a cut or fighting off a pathogen.

Think of a time when you’re just going along in your life and suddenly something shocking in the external world happens to you, like a car braking sharply right in front of you. When this happens, you have an automatic internal response to that: some energy is created inside you. This now becomes an opportunity for the experiences, for the energy of life to nurture you directly, to feed your storage tanks. In a balanced system, this process will be allowed to happen, and the energy will be “digested” or integrated, the waste released and the useful parts utilized for energy and growth. But what actually happens for most of us is that we interfere with this process, either consciously or subconsciously.

Here’s how it often goes: the car cuts you off - you have an internal reaction - your heart speeds up, you might feel a tingling - but maybe the first thing you actually notice is a feeling of anger. This internal experience, this emotional experience, is organic, of nature, of the body –in and of itself it is not bad. The truth is that there are no intrinsically bad feelings. We make judgments about them, often don’t like them, but in and of themselves, they are neither bad nor good. They are neutral, like the weather. In their natural flowing states, they all serve a purpose –we need big storms to water and cleanse the lands. Our ecosystem would quickly fall apart if it was 75° and sunny all over the world every day of the year. That variety is a key part of the earth’s balance and probably ours as well.

But our socialization tells us that this experience of “negative” emotions is bad –dangerous or somehow selfish. We are taught to be afraid of many of our own feeling states. So what do we do when these feelings arise? Most of the time, we do one of two things, we vent the energy out all over someone else, or we shunt it inside, stuffing it down into our tissues with an energetic and sometimes physical clenching. When that’s not enough, we have a tendency to layer on compulsive behavior of some kind, like eating, exercising or shopping, in a further effort to numb out or contract down against the feelings, and we miss the energetic nurturing potential of that experience

By doing these things unconsciously over and over again, by being so unaware, we are constantly sabotaging our body-mind’s innate abilities to nourish or heal itself through emotional integration. Maybe we don’t let ourselves feel our feelings at all and all that energy gets stored up in the body; or maybe we don’t let go of them and stay plugged into a low level of ongoing anxiety or worry. Then we end up holding our body in state of constant tension that drains our energy and eventually compromises our health.

The good news is that these tension states, these “dis-eases” of stress are largely rooted in the act of blocking our own natural processes, so sometimes the key to balance and real healing is simply learning to get out of our own way. We can consciously teach ourselves to “allow” our natural emotional functions to occur more effectively.

References
Pert, Candace. The Molecules of Emotion. Simon & Schuster, 1999. Print.

Read Part III of “The Truth about Stress Management” to find out how.

You can also read Part I

Want more? Check out The Clean Food Coach Facebook Page for tons of tips, tricks and recipes for prepping clean, whole foods in tasty, innovative and easy ways.

Tip 66: Sleep Better By Eating More Protein During the Day & Low-Glycemic Carbs At Night

5/26/2013 3:11:06 AM

Sleep better by eating more protein during the day and low-sugar carbs before bed. Research shows that sleep, wakefulness, and energy levels are regulated by a chemical transmitter pathway in the brain, and we can control those pathways with what we eat.

At the most basic level, eating carbohydrates activate the orexin pathway, which makes us feel sleepy. Scientists have even developed a sleep drug that directly targets the orexin pathway and is being prescribed as a sleep aid.

When we eat protein, the amino acids will block the orexin pathway, making us alert. However, this doesn’t necessarily mean that eating a high-protein diet will cause trouble sleeping. Rather, a recent study of how different diets affect sleep showed that high-protein diets allowed people to sleep better and wake up much fewer times during the night than high-carb diets. Higher carbohydrate diets allowed them to go to sleep much faster after turning off the light, but they were more wakeful during their sleep.

Researchers suggest that eating a high-protein diet is ideal for achieving overall better sleep, but eating low-glycemic carbohydrates in the evening can help you go to sleep quickly. Higher sugar carbs, or those that are very quickly digested, may lead to a large increase in blood sugar, which is thought to have a negative affect on sleep quality. Avoid eating sweets and simple carbs—cookies, pastries, cake, ice cream, pie, bread—before bedtime.

A related method of improving sleep is to take the supplement inositol before bed. Inositol is a form of sugar that is found in citrus fruits and nuts, among other things. It contains negligible calories but appears to activate the orexin pathway to calm your brain and help you go to sleep. Inositol works in a similar way as the sleep medications used to target the orexin pathway.

Research suggests that inositol can reduce stress and help you sleep. You can get it in powder form and take it in water about 45 minutes before you want to go to bed to help you sleep. Start with a dose of 2 grams and you can increase to as much as 10 grams.

References
Lindseth, G., et al. Nutritional Effects on Sleep. Western Journal of Nursing Research. August 2011. Published Ahead of Print.

The Advantages and Disadvantages of Low Carb Nutrition

5/26/2013 3:11:06 AM

What are some advantages and disadvantages of a low carb nutrition approach?

There are many advantages to low carb nutrition, which is why I tend to use this dietary method with about 75 percent of my clients. But, low carb nutrition is not for everybody. There are some genotypes that do very poorly on a low carb diet.

If you are interested in a low carb diet to lose fat, be aware of what the best-selling author and dietitian Jonny Bowden would say, “You need to approach your fat loss system like you would approach relationships: with daily attention, nurturing, support, crisis management, intervention, focus, attention, consciousness, and mindfulness. It requires good negotiation skills. All the things we don't tend to have when it comes to food”!

The Advantages of Low Carb Eating

It promotes muscle gains while reducing fat stores
I am not a believer in the bulk-up/get lean approach of hypertrophy training. For 75 percent of the population, I strongly believe that if you want to gain lean body mass while losing fat, the low carb approach is most effective, especially if you are takings supplements that enhance insulin sensitivity. Insulin sensitivity tends to improve on low carb diets, making the fat loss that you achieve more sustainable.

It is very valuable in treating dyslipidemia or high cholesterol
Low carb diets are particularly effective at reducing high cholesterol and elevated triglycerides. The effect of a low carb diet on raising the good form of cholesterol is not as drastic. but overall, low carb eating will improve the HDL:LDL ratio in a manner that significantly reduces cardiovascular health risk.

It reduces inflammation
Many patients will report reduced joint pain while following a low carb diet. High insulin levels that come from high carb eating are linked with inflammation markers, and more inflammation in the body leads to joint pain. In addition, another cardiovascular health risk marker called C-reactive protein will go down very rapidly when a low carb diet is followed.

It improves blood sugar and insulin levels
Blood sugar management is probably one of the biggest benefits of low carb diets. Almost 68 percent of Americans are pre-diabetic. Insulin, which is a hormone that is secreted by the pancreas in response to eating carbs, increases aging and inflammation when it is consistently elevated. Managing insulin is one of the best ways to promote a healthy long life. An added benefit of improving blood sugar is reduced mood swings and less likelihood of binging on food because you won’t feel hungry or crave high sugar foods.

It lowers blood pressure
Low carb diets reduce inflammation, which lowers blood pressure.

It increases energy
Greater energy levels is a very common report of low carb dieters. In studies that test the effect of mood and low carb diets, psychological test results always indicate greater well being from low carb eating, likely due to better management of blood sugar. As nutrition expert Robert Crayhon says, “if you want more energy, take care of your mitochondria.” Lower insulin levels help manage the energy producing capacities of mitochondria.

Disadvantages of Low Carb Eating

It tends to be bland
Low carb eating is thought to be bland, but this is not a reality. There are plenty of resources such as cook books like Living the Low Carb Life by Jonny Bowden that provide you with a wealth of recipes (www.jonnybowden.com).

Food prep time is greater
The meat content is typically greater with low carb eating making more time necessary to prepare food. Cooking a steak takes more time than making a sandwich. But again, there are solutions. If you use salad instead of the pita, you can do low carb wraps in a flash.

Constipation is often an issue
That can be off-set by taking in a mixture of ground flax seed hulls and ground fenugreek seeds first thing in the morning. Besides providing the body with many forms of fibers, it helps detoxify the body daily and improves insulin sensitivity.

Possible nutrients deficiencies
Anytime you eat a specific diet and abstain from certain foods, you can become deficient in certain nutrients. I recommend that everyone take a high-quality, broad nutrient multi-vitamin supplement.

This goes along with a varied plan of antioxidant supplementation that changes every week. To make it simple, I change the color of the antioxidants I take. For example, the first product may have 5 to 6 flavonoids like limonene (so the base color is yellow), and the next week, I switch to purple so that I use a formula that has grape seed extract, bilberry, and others.

Tip 65: Decrease Screen Time & Move More To Lose Belly Fat

5/26/2013 3:11:06 AM

Replace the time you spend in front a screen with physical activity to lose belly fat. Research shows that leisure screen time in front of a computer, TV, or phone, is linked to a greater risk of death, disease, and more belly fat in adults and children.

The relationship between screen time and mortality risk increases dramatically when you spend more than 2 hours on leisure screen time a day, and the link is evident for all ages. Similarly, belly fat and total body fat percentage is associated with more time spent sedentary. Desk jobs, dependence on cars, and laziness all contribute.

The reason, of course, is that energy use and insulin sensitivity decrease when you don’t move for long periods. The bad news is this drop in metabolism happens dangerously quickly.

In as little as 20 minutes of sitting, calorie burning in the body slows and gene signaling drops, blunting physiological processes like tissue repair. Over longer periods, blood sugar is taken up into your cells at a slower rate, leading the body to store it as fat.

In one study, a group of young, recreational active students who decreased their daily steps to below 5,000 a day for 3 days had an immediate and dramatic drop in blood sugar uptake. This will lead to fat gain, a slower metabolism, greater risk of diabetes, and more inflammation. Down the road, the effect of sitting around compounds and increases disease risk and mortality.

Get more active by doing the following things:

•    Get rid of your TV and replace the time wasted on TV with more productive activities. If you can’t get rid of your TV, set a limit on dally screen time—one hour daily should be the maximum for everyone including kids.

•    Shoot for taking 10,000 steps a day. If you have an active job this won’t be a problem, but with a desk job, you will need to take regular brisk walks—even a few 5 to 10 minute walks will make a difference.

•    Limit leisure screen time in general. Set aside times when you don’t have your phone with you and avoid more than 30 minutes of leisure computer time daily.

•    Do not take your phone into the gym when you train.

•    Be active with your kids—habits that youth adopt during childhood often stick with them. Get your kids to move as much as possible by playing sports, doing martial arts, bike riding, helping with chores, or playing ball games.

Reference
Thyfault J., Booth, F., Lack of Regular Physical Exercise or too Much Inactivity. Current Opinion in Clinical Nutrition and Metabolic Care. July 2011. 14(4), 374-378.

Five Minute Meditation

5/26/2013 3:11:06 AM

Anyone can meditate, if only for five minutes. And the benefits can be enormous. Meditation has long been known to increase awareness, focus our thoughts, promote creativity and clearer thinking. It’s also a proven method to decreasing stress and promoting relaxation. While meditation may seem mysterious and elusive, anyone can do it, if just for five minutes.

Next time you find yourself at a red light, or with a few moments to spare before an appointment, try this easy exercise in meditation.

Soften your gaze to a rest on a steady object or light. If the situation allows, close the eyes. Allow your attention to rest on your breath. Let both the inhale and the exhale begin to lengthen, without any strain or effort. Listen to the sound the breath makes, feel it as it travels through the nostrils, into the lungs. Imagine you can feel the breath travel throughout the body, all the way to the cellular level. When thoughts or frustration, impatience arises, acknowledge those thoughts, but don’t dwell or continue them. Gently place them to the side by bringing your attention back to your breath.

You’ve just meditated! Even just five minutes of cleansing breaths, along with a mind clear of thoughts, can better prepare you for the challenges of the day. Try this technique anytime – at your desk, before bed, sitting in a waiting room. And soon you’ll begin to feel the lingering effects that a simple meditation practice can bring.

© 2012 Poliquin

Health Tip 8: Controlling Cholesterol with Niacin

5/26/2013 3:11:06 AM

Niacin, or vitamin B3, has a long and impressive resume when it comes to heart health, largely for its role in managing blood lipid profiles, a key strategy for the maintenance of cardiovascular health. Heart disease and heart attacks are often a result of the restricted blood flow caused by plaque. HDL is considered “good cholesterol” because it reverses the action of LDL (“bad cholesterol”) by removing the plaque. Enter niacin. What niacin does that medications can’t do is both lower the LDL cholesterol and raise the HDL cholesterol. This one-two punch can’t really be done with medications, most of which lower either total cholesterol or LDL cholesterol but don’t do anything to raise the “good” stuff. In numerous human studies, taking niacin has consistently produced increases in HDL by up to 45 percent and decreases in LDL by as much as 54 percent. [From Jonny Bowden, PhD, CNS, best-selling author of The Most Effective Natural Cures on Earth]

Poliquin Staff's Healthier Baking Alternative: Gluten-Free Buche De Noel

5/26/2013 3:11:06 AM

Several years ago I had the opportunity to work at a French bakery. Every Christmas season we would make hundreds of traditional Buche De Noel. This classic sponge cake is based on the tradition of the burning of a yule log during the winter solstice. It is usually decorated with meringue mushrooms and marzipan holly. This gluten-free version is from the Living Without website. Although this recipe may seem a bit involved, give it a try. It’s worth the effort!

Ingredients:

Cake:

6 large eggs
¾ cup organic sugar
Pinch of salt
1 tablespoon vanilla
¾ cup cocoa
6 tablespoons gluten-free flour blend
¼ teaspoon xanthan gum
6 tablespoons clarified unsalted butter or margarine

Preheat oven to 350 degrees. Lightly grease a 9X13 inch jelly roll pan and line with parchment paper.

Put eggs in their shells into a bowl of very hot (not boiling) water to heat (not cook).

Heat some water in a pot that’s large enough for a mixing bowl to fit in but not so large that the bowl sits in the water. Place mixing bowl over hot water.

Crack warm eggs into mixing bowl. Whisk in sugar and salt. Continue whisking egg mixture until it feels quite warm. Remove from heat.

Use mixer fitted with a whisk to beat warmed egg mixture until it begins to thicken and ribbon. Add vanilla and continue beating until batter forms a ribbon that does not melt into the rest of the batter.

Sift cocoa, flour blend and xanthan gum together in a separate bowl.

Sift a third of the cocoa mixture over egg mixture and fold in. Sift and fold in remaining cocoa mixture, half at a time.

Fold in clarified butter, half at a time.

Gently pour batter into pan and smooth top.

Bake the sponge cake in the middle of the oven for 18 to 22 minutes or until the cake is firm to the touch and pulls away slightly from the side of the pan.

Spread a kitchen towel on the counter and dust with cocoa. Invert baked cake onto towel. Trim edges. Loosely roll cake up in towel and place on a rack to cool.

Once cooled unroll sponge cake onto clean parchment paper. Spread with filling (see below for chocolate mocha cream). Use the parchment paper to roll cake into a tight cylinder. Trim the cake ends on a diagonal and position these pieces like branches on the log.

Cover Buche De Noel with filling or chocolate buttercream.

Use raspberries or cranberries for decoration and sprinkle with powdered sugar to resemble snow.

Filling/Frosting:

3 cups heavy cream (chilled)
½ cup of confectioner’s sugar
½ cup unsweetened powdered cocoa
2 teaspoons instant coffe or espresso

Blend all ingredients in a bowl by hand with a spatula. Chill in refrigerator for a half hour.

Mix in mixer until stiff.

Paula's Training Blog Part 2: I Am Addicted To Food

5/26/2013 3:11:06 AM

The women in the Poliquin office started a training program with our new trainers Stéphane and Alexandra about two months ago. I’ve been taking part consistently with the goal that I would be in “fit” condition by my birthday in May—it’s the big five-oh and I plan to be “Fifty and Fit”!

The problem is that I have been a bit discouraged. I am working out consistently, but I don’t feel I am seeing the results I should. I’d like to lose fat, specifically from my stomach, and would like to see more muscle definition.

I know why I’m not getting the results I desire. I just don’t want to say it out loud because then I will have to address it. I have come to the conclusion that I am addicted to food and I know I need to change my eating habits!

I tried to fool myself into thinking that training alone was going to give me the results I wanted to see—not the case. Deep down I know that what I put in my mouth is going to make or break whether or not I reach my goal.

I asked Alexandra how I should begin trying to change my diet. She suggested I start with her Nutritional Principles, which are listed below. The principles are all about cutting out carbohydrates in favor of protein to shock my body into becoming more sensitive to the carbs I eat. Then, after 2 to 4 weeks, Alexandra says I can gradually add in some carbs.

This will be very difficult for a pasta-loving Italian! Plus, I enjoy variety in my food and don’t like being restricted with what I can eat. But, I know that because I am really trying to lose my “muffin top”, carbs are not my friend and I really need to eliminate them from my diet.

Below are Alexandra’s Nutrition Principles with notes about my current struggles.

1. Eat every 2 to 3 hours, no matter what. You should eat between 5 to 6 meals per day.
In theory, this should not be hard for me because I am hungry all the time! If I see food I think that I should eat it. When I’m eating one meal, I’m already thinking about the next--and there’s the problem. I will eat anything that looks good to me. I need to be better organized and prepared in order to eat the right foods at each meal.
My goal is to start preparing meals the night before. I’d specifically like to up my fresh vegetable intake by preparing cut veggies like peppers, cucumber, celery, and carrots. I also intend to have better portion control and cut back on eating processed foods that I grab as soon as I get home from work because it’s easy.

2. Eat complete lean protein with each meal.
I don’t have trouble doing this, but the problem is the carbohydrates I eat with the protein.

3. Eat 2 to 3 cups of vegetables with every meal.
I certainly eat 2 to 3 cups of veggies a day, but not at every meal. I’m going to start by eating some vegetables at every meal, even if not 2 cups just yet. You’ve got to start somewhere!

4. Your fat intake should be split equally between saturates (e.g. coconut oil), monounsaturates (e.g., olive oil), and polyunsaturates (e.g. fish oil supplement).
This is not a problem.

5. Drink only non-calorie containing beverages, the best choices being water and green tea.
This also is not a problem, but I have realized recently that I’m not drinking enough water. Sometimes things are so busy at work that I forget to drink. I will start drinking more water during the day.

6. Eat only unprocessed foods.
Although my meals are made up of whole foods, I do eat processed foods, especially when I get home from work—pretzels, cookies, chips, and the like. I don’t buy them for myself, but sometimes I do have them for the kids, and I find that if a package is in the house and open, I will eat it. The first step for me is being aware of this. The next step will be to cut back on doing it!

7. Develop food preparation strategies…BE PREPARED!
As mentioned above, one of my goals in the New Year is to start thinking ahead and being prepared. I know how to do this, but if I’m busy, I just won’t get it done and I wake up in the morning without having meals planned.

8. Take your supplements daily.
This is a bit of an issue. I am not very good about taking my supplements—fish oil, vitamin D, a multi, and Bone Matrix. In fact, I just about never remember to take them even though the supplement bottles are sitting here right next to my computer.
Why do I not take them? I don’t think of it. There are many days that it never crosses my mind, or if it does, I need to get water, and by the time I do that something comes up and I forget. I intend to take my supplements EVERY DAY!

I plan on using these principles as guidelines to get on track for 2013 and help me reach my goal. Hopefully you will find them helpful as well.

Tip 64: Boost Brain Function All Day Long By Eating Protein & Omega-3 Fats

5/26/2013 3:11:06 AM

Boost brain function all day long by eating protein and omega-3 fats—you’ll have a better body composition too! Research shows that meals rich in omega-3s and protein can improve cognitive ability, keeping you sharp all day long. The pair can also elevate metabolism, while helping you avoid preoccupation with dieting.

A common misconception is that carbohydrates and sugar are arousing and will make you energized—not true! It is protein, not glucose (what carbs are turned into in the body), that stimulates the brain cells that keep you alert and vigilant. Wakefulness, energy expenditure, and hunger are all dependent on a network of transmitters called orexins/hypocretins in the brain.

For example, if you eat carbs with a lot of sugars such as bread or candy, the orexin network gets blocked making you sedated and feel sleepy, while slowing energy use. In contrast, if you eat protein, the amino acids will stimulate the orexin network, arousing your brain, while increasing metabolism and energy use.

Amino acids also stop glucose from blocking the orexin network, so if you choose to eat carbs, you should always eat protein with them for better brain function and metabolic response. The only time of day that you might want to avoid protein is before bed since it is arousing, whereas carbs may help you sleep.

Typically, fat-rich meals can also suppress alertness. However, omega-3 fats improve the transmission of chemical signals to the brain. The omega-3 DHA is particularly effective at supporting focus and cognition. For example, a study of rats found that giving them DHA-rich meals improved their ability to negotiate a maze test, which is a way that brain function is measured in animal studies.

For a superior brain all day long, use the following meal tips:

•    Start your day with a high-protein breakfast that includes omega-3s.
•    Eat a nice dose of protein at every meal. Consider eating three snacks and three meals containing protein throughout the day.
•    If you feel sleepy, bored, or lack energy, eat a protein snack rather than carbs or coffee.
•    If you do choose to eat carbs, always pair them with protein. A bedtime snack is the one time it makes sense to eat carbs alone.
•    Try to get a large portion of your fat intake from omega-3 fats. Take fish oil to increase DHA intake. Completely avoid hydrogenated fats.

Reference
Kamani, M., Schoute, J., et al. Activation of Central Orexin/Hypocretin Neurons by Dietary Amino Acids. Neuron. 2011. 72, 616-629.

Agrawal, R., Gomez, F. Metabolic Syndrome in the Brain: Deficiency in Omega-3 Fatty Acid Exacerbates Dysfunctions in Insulin Receptor Signaling and Cognition. 2012. Publish Ahead of Print.

What are Triglycerides and Why Should I Care?

5/26/2013 3:11:06 AM

I have long believed that the national obsession with cholesterol is ridiculous.

Cholesterol is a relatively minor risk factor for heart disease compared with much more serious things like inflammation. And the emphasis on cholesterol to the exclusion of other more important risk factors has also led us to take our eye of the ball when it comes to a risk factor we can easily do something about without taking a single medication: triglycerides.

Triglycerides are the main form in which fat is found in the body, the diet and the bloodstream. (A triglyceride is simply three (“tri”) fatty acids bound to a glycerol backbone.) High triglycerides are an independent risk factor for both heart disease and stroke(1). An even more important number than your cholesterol level is the ratio of triglycerides to HDL cholesterol. According to research published in Circulation, the Journal of the American Heart Association, and in the journal Clinics, this ratio is a powerful predictor of heart disease.

It’s easy to figure your ratio. Look at any standard blood test that your doctor orders for you. It will contain a number for triglycerides and it will contain a number for HDL cholesterol. If your triglycerides are, for example, 150 and your HDL cholesterol is 50, your ratio is 150:50, or 3.

The triglyceride to HDL ratio is also an excellent low-tech surrogate measure for insulin resistance. Those with high ratios (over 4 or 5) are very likely to be insulin resistant, a condition in which the muscle cells stop “listening” to insulin. Insulin resistance increases the risk for diabetes, metabolic syndrome, obesity and heart disease, and many health professionals are beginning to get on board with the idea that insulin resistance is actually the underlying cause of all of these.

Triglycerides trigger the liver to produce more cholesterol, particularly the small dense particles known as LDLb which are particularly harmful.

Elevated triglycerides can be due to being overweight, being inactive, smoking, or eating a diet very high in carbohydrates. You can bring triglyceride levels down rather easily by reducing sugar in the diet. High sugar diets- or diets high in processed carbs- raise insulin, a hormone which not only causes you to store fat but also signals the liver to produce more triglycerides.

On a low-carb eating plan, triglycerides drop like a rock. This has been seen on virtually every low-carb diet study ever done. The more sugar and carbs you eat, the higher your triglycerides go. High carb diets raise triglycerides and low-carb diets lower them. It’s that simple.

Don’t eat products that list sugar, fructose, corn syrup, sucrose, dextrose or honey as one of the first ingredients, and try eating more nuts. According to a study in the Archives of Internal Medicine, people with elevated triglycerides were able to lower them by 10% by consuming approximately 2-3 ounces of nuts a day.(2)

Fish oil has also been shown to lower triglycerides, another reason to take this important daily supplement. (3,4,5,6)

1) http://circ.ahajournals.org/cgi/content/short/104/24/2892

2) http://circ.ahajournals.org/cgi/content/short/104/24/2892

3) http://www.ncbi.nlm.nih.gov/pubmed/21159789

4) http://www.ncbi.nlm.nih.gov/pubmed/20803425

5) http://www.ncbi.nlm.nih.gov/pubmed/20384846

6) http://www.ncbi.nlm.nih.gov/pubmed/21319452

Tip 63: Two Ways To Lose Fat & Reveal Your Abs: Whole Body Training & Sprints

5/26/2013 3:11:06 AM

Lose the fat and reveal your abs by doing whole body training and sprints. Instead of spending a lot of time on sit-ups and abdominal lifts, multi-joint training with a lot of sets is the best way to give you strong, cut abs. It will also start the fat removal process from your middle, and if you do sprints too, you’ll have a lean, chiseled midsection come spring.

A study from 2011 showed that 6 weeks of abdominal training produced no loss of body fat, despite participants spending 4 hours a week doing crunches, bicycles, and sit-ups. In comparison, we know that training with total body weightlifting exercises such as squats and deadlifts will build the abs. For instance, a group of Thai athletes who trained these lifts had much greater muscle development throughout the oblique abdominals than a control group.

In addition to multi-joint weight training exercises that build a more structurally balanced body and shrink your waist, do high-intensity sprints a few days a week. Trade in your 15-minute sit-up routine for 20 to 30 minutes of sprint training. Use these interval schemes to do so:

•    Use the 30-20-10 model in which you jog for 30 seconds, run at a moderate intensity for 20 seconds, and sprint for 10 seconds, and then repeat. Do four 5-minute intervals of the 30-20-10 model.
•    If you’re in good shape, try a 1 to 1 interval-to-rest program with four 4-minute intervals of 30 second sprints and 30 second recovery.
•    Do ten sprints of 15 seconds, increasing to fifteen sprint of 30 seconds. Base recovery off of heart rate—once it returns to 120 beats per minute, do the next sprint.
•    Do ten 30-second all-out sprints with 90 seconds rest.
•    Want more information on how these schemes work and who they are appropriate for? Read more in Tips to Get Fat Loss Results from Sprint Interval Training
•    Go back and read yesterday’s tip for info on how eliminating fructose from your diet can help you lose belly fat and reveal your abs.

Reference
Sitilertpisan, P., et al. Comparison of Lateral Abdominal Muscle Thickness Between Weightlifters and Matched Controls. Physical Therapy in Sport. 2011. 12(4), 171-174.

Integrating Arm Training Into Your Total Workout

5/26/2013 3:11:06 AM

I often get mixed messages about the way women view the arms. Some women want nice, shapely, “toned” arms while others want their arms to be small and tube-like. Obviously, if you are reading this, it’s because you prefer the former!

Like any other muscle group, training your biceps and triceps excessively won’t lead to a lean looking arm. You can’t burn fat on your arms by simply doing curls and press downs. You can, however, build shape by training your arms. Now remember, your arms get a lot of work even if you aren’t doing arm specific exercises. Your biceps and triceps often act as secondary or tertiary muscles when you are working your back, shoulders, and chest.

Most women I train want to lose body fat, so having a full-blown arm day is not very conducive to fat loss. I like to integrate arm work within a full body or upper body routine. This way, you are still getting a metabolic effect from multi-joint compound movements, and getting direct arm work too.

Before you run off and start doing triceps kickbacks make sure you choose exercises that have the biggest bang for your buck. Think triceps extensions, lying or standing, triceps push-ups, and biceps curls with dumbbells or barbells. Avoid machine exercises. Since you are only doing one exercise for biceps and one for triceps, you want to make sure that they recruit the greatest amount of muscle fibers.

With this in mind, here is a sample workout. It is split up into upper body and lower body. On the upper body day, you will alternate between back and chest in the A series, back and shoulders in the B series, biceps and triceps in the C series, and external rotators and lower traps in the Ds. You hit all the major muscle groups of the upper body. For the lower body, you will alternate between quadriceps and hamstrings in the A and B series, and then you finish with a calf superset.

You can do this program 3 to 4 times per week, 4 times being ideal. Make sure you keep challenging yourself. If you can do the top of the rep range, increase your weight for the next set; don’t wait until the next workout.

Tip 62: Eliminate Fructose from Your Diet To Lose Belly Fat

5/26/2013 3:11:06 AM

Eliminate fructose from your diet to lose belly fat and increase the amount of calories you burn at rest. It’s the fructose that is added to foods and beverages that is especially concerning if you want a slim waist and better body composition.

This cheap sweetener is everywhere in processed foods—it even sneaks into foods you wouldn’t suspect like spaghetti sauce, bread, yogurt, regular soda, tonic water, and salad dressing. Fructose is also present in fruit but this form does not appear to affect the body in the same way as added fructose due to factors such as the fiber and antioxidants present in the fruit. Therefore, focus on eliminating the fructose that is added to foods—a side benefit of doing so is you’ll get rid of a lot of processed foods that you shouldn’t be eating as it is.

Studies show that eating fructose regularly significantly changes the way the body metabolizes energy. For instance, one study showed that after 10 weeks of eating added fructose daily, participants experienced a significant decrease in their daily energy expenditure, which is never a good thing because it will lead to fat gain.

In addition, the participants shifted from burning fat to burning much more carbohydrates, which is an unfavorable change for body composition. All subjects experienced a 38 percent decrease in fat burning after eating a meal, and people who had metabolic syndrome had an even greater drop of 47 percent.

This is not ideal because it results in fat accumulation in the liver and around the belly. Surveys of teenagers and adults who eat large amounts of fructose show that those with greater intake also tend to have more belly fat and a larger waist circumference.

Eliminating added fructose is so simple:
•    The best way to do it is to eat only whole foods and completely avoid processed foods.
•    You must make sure you never drink beverages containing fructose (soda, sports drinks, bottled tea, sweetened coffee drinks).
•    The following sweeteners are very high in fructose: Corn syrup, agave, fruit sugars.
•    If you choose to include some packaged foods in your diet, read all labels and choose those that use evaporated cane juice or sugar rather than fructose or corn syrup.
•    Don’t worry too much about fruit, however, it’s useful to know that bananas, apples, and pears are higher in fructose, and berries, nectarines, grapefruit, avocado, and tomatoes are lower.

Reference
Cox, C., Stanhope, K., et al. Consumption of Fructose-Sweetened Beverages for 10 Weeks Reduces Net Fat Oxidation and Energy Expenditure in Overweight/Obese Men and Women. European Journal of Clinical Nutrition. 2012. 66, 201-208.

A Better Brunch: Portobello Benedict with Sundried Tomato Pesto

5/26/2013 3:11:06 AM

I don’t know about you, but I love Sunday brunch. Many classic brunch dishes are way too high in carbs and or calories to qualify as “clean fare”, however. If you love eggs benedict, but don’t love what starchy English muffins and heavy Hollandaise do to your physique, try this version instead. This Benedict eschews puddles of classic Hollandaise in favor of a touch of fresh, raw pesto. Not only is it simple to make from scratch (while Hollandaise is notoriously fussy!), but it has the anti-inflammatory benefits of olive oil as well. Using portobellos to replace the classic white English muffins not only reduces calories and carbs, but also improves the overall flavor of the dish and provides some B vitamins and potassium.

Ingredients

Olive oil cooking spray
4 large portobello mushroom caps, stemmed and gills removed*
1 tablespoon olive oil
1 large shallot, finely chopped

2 cloves garlic, minced
1 10-ounce bag baby spinach
1 10-ounce bag baby arugula
Sprinkles salt and fresh ground pepper, to taste
½ teaspoon salt (can omit if eggs are very fresh**)
1 teaspoon apple cider vinegar (can omit if eggs are very fresh**)
4 very fresh, extra large eggs
½ large, ripe Hass avocado, sliced thinly, optional
1 large heirloom tomato, cut into 4 thick slices, optional
8 teaspoons prepared high quality sundried tomato pesto, or to taste

Preheat broiler and lightly spray a broiler pan with cooking oil.
Place the prepared portobellos top-down on the broiler pan and broil for about 7-8 minutes or until tender – watch closely to prevent scorching.
While the mushrooms are cooking, fill a medium sauté pan about half-full of water, add salt and vinegar, if using, and bring water just to a simmer (not a full boil!).
While the water is heating, heat the oil in a large sauté pan.
Add the shallots and sauté for 1 minute.
Add the garlic and sauté for 1 minute.
Add spinach and arugula, and cover for 1 minute to wilt slightly.
Remove cover, season with salt and pepper to taste, turn gently for even cooking and continue to sauté for another 2 minutes or until greens are wilted to desired tenderness.
While greens are wilting, one at a time, break the eggs one into a small bowl and slide gently into the simmering water in your waiting sauté pan. Try to slide them against the edge of the sauté pan to help them keep their shape.
Simmer eggs for about 4 minutes or until the whites are cooked through, but the yolks are still soft.
Using a slotted spoon, remove the eggs from the pan and set them aside to drain.
While the eggs are draining, place one broiled Portobello cap on each of 4 plates.
Lay one fourth of the avocado slices, if using, evenly over each mushroom, top with one fourth of the prepared greens, 1 tomato slice, if using, and 1 poached egg.
Spoon 2 teaspoons of pesto (or to taste) over the egg and serve immediately.

Yield: 4 servings

Notes from the Clean Food Coach™:
*To stem the portobellos, gently pinch and grip the stem firmly at the base with one hand, and slowly twist the cap with the other hand until the stem separates. To remove the gills, scoop them out with a teaspoon leaving hollowed out shells.

**The freshest eggs have very firm whites and yolks, so tend to retain their shape better when cooking –yet another reason to buy right from the source! If you didn’t buy your eggs at a farm stand, use the salt and vinegar to help them hold their shape when poaching.

Even Healthier: When you have the time, you can make a flavorful, nutrient-rich, fresh pesto yourself. This can easily be prepared in advance because it keeps for a week tightly sealed in the fridge. Extra sundried tomato pesto is excellent spooned over grilled fish or chicken, too.

1/3 cup julienne-cut sundried tomatoes in oil, drained
1 clove crushed garlic
Packed ¼ cup basil leaves (or use double spinach)
Packed ¼ cup baby spinach leaves (or use double basil)
¼ cup freshly grated Parmesan cheese (omit and add 3 additional tablespoons pine nuts if dairy-free)
2 tablespoons toasted pine nuts
3 tablespoons olive oil, plus extra if needed
1 tablespoon balsamic vinegar
¼ teaspoon salt
¼ teaspoon black pepper

In the food processor, combine all ingredients in the order given from sundried tomatoes through black pepper in a food processor and pulse or process to desired texture, scraping down the sides as necessary. Drizzle extra olive oil one teaspoon at a time if mixture is too dry.

Want more? Check out The Clean Food Coach Facebook Page for tons of tips, tricks and recipes for prepping clean, whole foods in tasty, innovative and easy ways.

Tip 61: Two Great Reasons Women Should Not Be Afraid of Gaining Muscle

5/26/2013 3:11:06 AM

Two great reasons women should not be afraid of gaining muscle are less body fat and lower breast cancer risk. In fact, no one should be afraid of gaining muscle because muscle is the best natural defense against obesity, disease, and immobility as we age.

For instance, a recent study shows that when women gained muscle and lost body fat over a 12-week exercise program they improved estrogen metabolism, lowering cancer risk. Estrogen metabolism works like this: There are three pathways through which estrogen can be metabolized. The 16- hydroxyestrone pathway is a “toxic” route that is linked to cancer development, the 4-hydroxyestrone pathway is unfavorable for health, and the third route, the 2-hydroxyestone pathway, is more benign and preferable.

A more favorable estrogen metabolism is extremely important because the cumulative lifetime exposure to estrogens that women experience significantly increase cancer risk in both genders. In women, we know that if their bodies favor the 2-hydroxyestone pathway over the 16, they will have lower cancer risk. The good news is that this study found that the women who gained the most muscle experienced a favorable shift in the ratio between the 2-hydroxyestone and 16-hydroxyestrone pathways.

The researchers were surprised to see the association between muscle mass and a shift to better estrogen metabolism because they expected that simply losing body fat would improve it. Previous studies have shown body fat percentage predicts which of the three pathways the body favors. For instance, in this study, at baseline the women with the least body fat had a higher ratio between the 2 and 16 pathways.

Take away the understanding that when you gain muscle, you almost always lose fat because you raise your metabolic rate. Not only will you be leaner, you will look leaner, because muscle retains its shape, whereas fat is flabby. Plus, by gaining muscle you’ll be so much healthier because your body will metabolize estrogen better. This lowers your breast cancer risk and improves your overall health. You’ll live longer too!

To read more on why women should not be afraid of gaining muscle, read the article, Want to Look More Feminine? Gain Muscle!

References
Campbell, K., et al. Effects of Aerobic Exercise Training on Estrogen Metabolism in Premenopausal Women. Cancer Epidemiology, Biomarkers & Prevention. 2007. 16, 731-739.

Tip 60: Three Natural Ways To Prevent High Blood Pressure: Training, Magnesium & Omega-3s

5/26/2013 3:11:06 AM

Prevent high blood pressure with natural interventions that are just as clinically effective as taking anti-hypertensive medication. High blood pressure is a problem because it changes the structure and function of the blood vessels, increasing your risk of disease. Three of the simplest, most effective ways of preventing elevated blood pressure are weight training, getting adequate magnesium, and supplementing with omega-3 fats.

Aerobic training is well known to lower blood pressure, and a recent Brazilian study shows weight training may be just as effective. In this study older women with hypertension did a training program that used a muscular endurance protocol with 90-second active rest periods in between sets. Participants walked rapidly around the weight room instead of standing around.

Results showed a significant decrease in diastolic and systolic blood pressure that was maintained for an hour after training, indicating a sustained decrease in blood pressure could be achieved.

Magnesium has also been shown to prevent high blood pressure. Did you know that the average daily intake of magnesium in the Western world has declined from about 500 mg/day in the 1900s to closer to 175 mg/day today?! Therefore, it’s reasonable that everyone should supplement with magnesium, and research shows that this nutrient is even more effective than medication at lowering blood pressure.

A review of studies testing the effect of taking magnesium on blood pressure found that systolic blood pressure dropped by an average of 3 to 4 mm Hg and diastolic blood pressure dropped by an average of 2 to 3 mm Hg—both substantial decreases. The most notable drop in blood pressure came from taking a dose of 370 mg/day of magnesium citrate.

Omega-3 fats can also lower blood pressure. For example, a study of adults without high blood pressure found that supplementing with 700 mg of DHA and 480 mg of EPA omega-3 fats daily decreased systolic readings by almost 4 mm Hg and diastolic readings by 3.3 mm Hg. A second study found 12 months of taking 2 grams of omega-3s a day lowered systolic readings by 2.7 mm Hg and diastolic by 1.3 mm Hg in people with high blood pressure.

References

Cicero, A., et al. Omega-3 Polyunsaturated Fatty Acids Supplementation and Blood Pressure Levels in Hypertriglyceridemic Patients with Untreated Normal High Blood Pressure and With or Without Metabolic Syndrome. Clinical Experimental Hypertension. 2010. 32(2), 137-144.

Kaas, L., Weekes, J., et al. Effect of Magnesium Supplementation on Blood Pressure: A Meta-analysis. European Journal of Clinical Nutrition. 2012. 66(4), 411-418.

Health Tip #7: Melatonin and the Jet Lag Connection

5/26/2013 3:11:06 AM

Melatonin is produced by the pineal gland, a gland in the brain that helps regulate circadian rhythm. Because melatonin is stimulated by darkness and turned off by light, it helps set the brain’s internal clock. It’s terrific for jet lag and for any time that your sleep cycle is disrupted artificially. Research shows that melatonin is useful for insomnia, though there’s some debate about which of two types is best – regular melatonin or the timed-release type. Regular, immediate-release melatonin may be more effective for decreasing the time it takes to fall asleep, but the timed-release type may be better for improving sleep quality and maintenance.

[From Jonny Bowden, PhD, CNS, best-selling author of The Most Effective Natural Cures on Earth]

Poliquin Staff Healthier Alternative Holiday Recipes: Gluten-Free Biscotti

5/26/2013 3:11:06 AM

As an Italian American, I grew up with a lot of Christmas traditions--Christmas Eve was the Night of Seven Fishes, a different fish dish to represent the Seven Sacraments. For Christmas dinner the courses were endless…there was always pasta no matter what the main course was and, of course, there were lots of desserts and fruit cake. But the things I looked forward to most were the Christmas cookies. My mother and my aunt would start baking days before and there would be trays and trays of cookies on the table. Now that my mother and aunt are older, I have taken on the task of making the Christmas cookies along with my daughters. One of our favorites is biscotti. The thing I like about biscotti is once you have a good base recipe you can make several variations with the same recipe. I used traditional anise extract with almonds and dried cranberries, but the possibilities are endless. Use any extracts and add-ins you like—lemon, almond, vanilla, walnuts, pistachios, chocolate etc. I found the gluten-free recipe that follows on Carla’s Gluten-Free Recipe Box.

I hope you try these and enjoy them with a wonderful cup of coffee!
Buon Natale!

Ingredients:
•    1 cup of sugar or evaporated cane juice
•    1 stick of butter, very soft
•    3 eggs, at room temperature
•    2 tablespoons pure extract (almond, lemon, anise etc.)
•    1 teaspoon pure vanilla extract
•    1 tablespoon baking powder
•    3 tablespoons brandy (milk or water can be substituted)
•    3 cups gluten-free all-purpose flour (if flour does not contain gum use a ¾ tsp. of xanthan gum)
•    1 cup of chopped nuts or whatever you choose to add in
•    1 tablespoon water

Preheat oven to 350. Line baking sheets with parchment paper.

In a bowl cream butter and sugar; add eggs one at a time; add brandy (or whatever liquid you choose) and extracts and mix until well blended. Do not over mix as you do not want a lot of bubbles in the dough.

Whisk together the flour, xanthan gum, and baking powder. Add to butter mixture and beat until dough forms.

Fold in nuts or other add-ins by hand and mix evenly.

Divide the dough into two pieces and place one on top of some floured plastic wrap. (The dough will be very sticky).

Form the dough into a flattened log approximately 2” wide. Repeat with second piece of dough. Place the logs side by side on the baking sheet and bake for 30 minutes.

Lower oven to 300 and cool logs on a rack for about 10 minutes.

Once the logs are cooled, use a serrated knife and cut 1” slices on a diagonal. Place slices on their side on the baking sheet and bake for an additional 10 minutes turn cookies over and bake for 10 minutes more or until golden brown.

Cool completely before storing in an airtight container.

Five Dietary Tips To Improve Willpower & Avoid Weight Loss Pitfalls

5/26/2013 3:11:06 AM

“Doubt has always existed. Even for athletes,” –The Art of Fielding

Don’t let common dietary pitfalls that compromise willpower keep you from reaching your training or weight loss goals. Research shows that inadvertently eating the wrong thing, eating foods that contain sneaky “bad” chemicals, and specific nutrient deficiencies are the most common errors people when trying to lose fat and gain muscle.

Even the most well-intentioned diets can compromise brain function and hormone response. Nutrient deficiencies affect how your brain works, which can lead to loss of willpower or poor motivation. One result is self-doubt and the inability to go the distance to reach your goals.

If you don’t eat right while on a fat loss diet or intense training program, your willpower will be shot and you will succumb to cravings and poor workouts. Eat adequate protein and get other nutrients that support optimal brain function to avoid this. By doing so you will improve focus and drive, while avoiding pitfalls to get results.

Tip #1: Eat Protein For Breakfast
Skipping breakfast and not eating adequate protein first thing in the morning sets you up for poor brain function, bad mood, and distractibility from your goals. A quality protein breakfast is one of the simplest, healthiest things you can do for yourself because it will prime the chemicals that send messages in the brain throughout the day.

A high-protein breakfast elevates dopamine, acetylcholine, and other neurotransmitters more than a high-carbohydrate breakfast of cereal, orange juice, and banana. A protein-based breakfast gives the brain a moderate, but consistent energy source. This is important because studies show that self-control, paying attention, performing cognitive and decision-making tasks, and dealing with stress will deplete the brain’s energy source making it harder to maintain motivation or drive.

The importance of mental drive is evident when you think of the motivation needed to get you into the gym everyday: You need drive to increase your weights, you need vigilance to ensure proper technique for you and any training partners, and you need self-control to work through pain and fatigue. Support this by eating high-quality protein and good fats, while avoiding high-glycemic carbs.

Tip #2: Negotiate Protein Into the Diet For Better Willpower
Not only do you need to eat protein for breakfast, you need to get more of it at every meal. You also need to avoid high-glycemic foods (bread, cereal, those containing added sugar) because they lead to a large surge in blood sugar going to the brain. This is quickly followed by a drop in blood sugar, producing impaired electrical activity in the cerebral cortex. Avoiding large spikes in blood sugar will keep you motivated and energized, but not agitated or inattentive.

Another effect of large quantities of glucose in the blood is that brain cells that are responsible for wakefulness, energy expenditure, and memory get blocked. Eating protein has the opposite effect because the amino acids in protein will stimulate those same cells that get blocked by glucose, making one feel energized and have better cognitive function.

Research into diets that help people optimize brain function for better willpower came out of the practice of treating childhood seizures with a ketogenic, low-carb diet. Ketogenic diets shift the source of energy for the brain from glucose to fat, which is converted into ketones that are then used for energy in the brain.

True ketogenic diets are hard to maintain. Better behavior and health results have been found with a modified ketogenic diet that is high in protein, relatively high in fat, and low in carbs, with most carbs coming from low-glycemic sources such as fruits and vegetables.

Suggestions for beginning to do this include replacing breakfast with protein:
•    Try salmon, rolled up turkey with cheese, or chicken and apple breakfast sausages sautéed in butter.
•    Eggs are a good choice, but avoid cooking them in bad fats and eating them with bread.
•    Nut butters, especially almond and walnut, with fruit slices are an option.
•    Apply the high-protein, low-glycemic model to other meals by always eating protein or veggies first before you take a bite of carbohydrate foods.
•    Be creative and focus on achieving a threshold dose of 10 grams of essential amino acids at every meal.

Tip #3: Consider Eliminating Gluten and Processed Foods
Eliminating gluten is an effective treatment for improving brain function because gluten is poorly digested in the gut, causing an inflammatory response that goes straight to the brain. Eating gluten literally inflames the brain by depositing a type of plaque that interferes with proper communication between brain cells.

Studies show that “elimination” diets are overwhelmingly successful in improving cognitive function and treating ADHD symptoms and related learning disorders. The challenge is identifying what you need to eliminate.

Start by keeping a food journal in which you write down what you eat and how you feel mentally and physically afterward. Identify foods that make you feel unmotivated, tired, less focused, or more inclined to sit on the couch and zone out. Eliminate those foods in favor of high-protein foods and vegetables.

Tip #4: Boost Omega-3 Intake
The omega-3s DHA and EPA that come from fish oil are necessary for optimal brain function because they enable quick connections to be made by the chemical messengers in the brain. DHA fat actually makes up a sizable part of the brain, and EPA fat plays other neural roles including eliminating inflammation caused by eating gluten, for example.

Research shows people diagnosed with Alzheimer’s, early-onset dementia, and ADHD have low omega-3 levels. Shoot for getting upwards of 3 grams of omega-3s a day that are rich in DHA.

Tip #5 Ensure You Get Enough Zinc, Magnesium, Vitamin D & Inositol
Zinc has been shown to improve brain function and reduce attention deficit symptoms because it enables neurotransmitter function. It is also necessary in the metabolism of DHA fat in the brain and of melatonin, which regulates dopamine.

Magnesium is neeeded for proper brain function and stress management. It enables brain electrical activity, and supplementing with it has proven to increase cognition. Additionally, magnesium has a calming effect on the central nervous system, making it a top nutrient for children suffering from hyperactivity and lack of focus.

Vitamin D enables the function of every single cell in the body and it plays a role in attention and brain function. Inadequate vitamin D in pregnancy is linked to fetal brain development problems, autism, and schizophrenia. It also regulates metabolism and low D is a common pitfall to getting everything you deserve out of the gym.

Inositol is a carbohydrate or sugar, but it’s not “sugar” in the sense of cane sugar found in candy. Inositol can offset poor concentration and calm the brain, meaning it quiets obsessive thoughts and can help you avoid cravings.

References:

McCann, D., Barrett, A., et al. Food Additives and Hyperactive Behavior in 3-Year-Old and 8/9-Year-Old Children in the Community. The Lancet. 2007. 370, 1560-1567.

Hurt, E., Arnold, L., Lofthouse, N. Dietary and Nutritional Treatments for Attention-Deficit/Hyperactivity Disorder: Current Research Support and Recommendations for Practitioners. Current Psychiatry Reports. October 2011. 13(5), 323-332.

Sinn, N., Bryan, J., Wilson, C. Cognitive Effects of Polyunsaturated Fatty Acids in Children with Attention Deficit Hyperactivity Disorder Symptoms: a Randomized Controlled Trial. Prostaglandins Leukotrienes and Essential Fatty Acids. 2008. 78(4-5), 311-326.

Starobrat-Hermelin, B., Kosielec, T., The Effects of Magnesium Physiosocial Supplementation on Hyperactivity in Children with ADHD. Magnesium Research. 1997. 10(2), 149-156.

Mousain-Bosc, M., Roche, M., et al. Improvement of Neurobehavioral Disorders in Children Supplemented with Magnesium-Vitamin B6. Magnesium Research. March 2006. 19(1), 46-52.

English, B., Hahn, M., et al. Choline Transporter Gene Variation is Associated with ADHD. Journal of Neurodevelopmental Disorders. December 2009. 1(4), 252-263.

Learning Disability Pride web site. www.ldpride.net. ?

Lillard, A., Peterson, J. The Immediate Impact of Different Types of Television on Young Children’s Executive Function. Pediatrics. September 2011. Published Ahead of Print. http://pediatrics.aappublications.org/content/early/2011/09/08/peds.2010-1919

Dopheide, J., Pliszka, S. Attention-Deficit-Hyperactivity Disorder: An Update. Pharmacotherapy. June 2009. 29(6), 656-679.

Stevens, L., Zentall, s., et al. Omega-3 Fatty Acids in Boys with Behavior, Learning, and Health Problems. Physiology and Behavior. 1996. 59(4-5), 915-920.

Colter, A., Cutler, C., Meckling, K. Fatty Acid Status and Behavioral Symptoms of ADHD in Adolescents: a Case-Control study. Nutrition Journal. 2008. 14(7), 8.

Emond, V., Joyal, C., Poissant, H. Structural and Functional Neuroanatomy of Attention-Deficit Hyperactivity Disorder (ADHD). Encephale. 2009. 35(2), 107-114.

Antalis, C., Stevens, L., et al. Omega-3 Fatty Acid Status in ADHD. Prostaglandins Leukotrienes and Essential Fatty Acids. 2006. 75(4-5), 299-308.

Raz, R., Gabis, L. Essential Fatty Acids and ADHD: a Systematic Review. Developmental Medicine in Child Neurology. 2009. 51(8), 580-592.

Arnold, L., Amato, A., et al. Acetyl-L-Carnitine in ADHD: A Multi-Site, Placebo-Controlled Pilot Trial. Journal of Child and Adolescent Psychopharmacology. 2007. 17(6), 791-802.

Manor, I., Magen, A., et al. The Effect of Phosphatidylserine Containing Omega-3 Fatty Acids on ADHD Symptoms in Children: a Double-Blind Placebo-Controlled Trial, Followed by an Open-Label Extension. European Psychiatry. July 2011. Published Ahead of Print.

Dodig-Cukovic, K., Dovhang, J., et al. The Role of Zinc in the Treatment of Hyperactivity Disorder in Children. Acta Medica Croatica. 2009. 63(4), 307313.

Bilici, M., Yildrim, F., et al. Double-Blind, Placebo-Controlled Study of Zinc Sulfate in the Treatment of Attention Deficit Hyperactivity Disorder. Progress in Neuropsychopharmcology and Biological Psychiatry. 2004. 28(1), 181-190.

Hu7ss, M., Volp, A., Strauss-Grabo, M. Supplementation of Polyunsaturated Fatty Acids, Magnesium and Zinc in Children Seeking Medical Advice for ADHD Problems—An Observational Cohort Study. Lipids in Health and Disease. September 2010. 24(9), 105.

Humble, M., Gustafsson, S., et al. Low Serum Levels of Vitamin D Among Psychiatric Out-Patients in Sweden: Season, Age, Ethnic Origin and Psychiatric Diagnosis. Journal of Steroid and Biochemical Molecular Biology. July 2010. 121(1-2), 467-470.

Humble, M. Vitamin D, Light, and Mental Health. Journal of Photochemical Photobiology. November 2010. 101(2), 142-149.

Whiteley, P., Haracopos, D., et al. The ScanBrit Randomized, Controlled, Single-Blind Study of a Gluten- and Casein-Free Dietary Intervention for Children with Autism spectrum Disorders. Nutritional Neuroscience. 2010. 13(2), 87-100.

De Quiros, G., Kinsbourne, M., et al. Attention Deficit Disorder in Children: Three Clinical Variants. Journal of Developmental and Behavioral Pediatrics. 1994. 15(5), 311-319.

Benjamin, J., et al. Double-Blind, Placebo-Controlled, Crossover Trial of Inositol Treatment for Panic Disorder. American Journal of Psychiatry. 1995. 152, 1084-1086.

Fux, M., et al. Inositol Treatment of Obsessive-Compulsive Disorder. American Journal of Psychiatry. 1996. 153, 1219-1221.

Einat, H., Belmaker, R. The Effects of Inositol Treatment in Animal Models of Psychiatric Disorders. Journal of Affective Disorders. January 2001. 62(1-2), 113-121.

Courvoisie, H., et al. Neurometabolic Functioning and Neuropsychological Correlates in Children with ADHD-H: Preliminary Findings. Journal of Neuropsychiatry and Clinical Neuroscience. Winter 2004. 16(1), 63-69.

Ferreira, P., Palmini, A., et al. Differentiating Attention-Deficit/Hyperactivity Disorder Inattentive and Combined Types: A H-Magnetic Resonance Spectroscopy Study of Fronto-Striato-Thalamic Regions. Journal of Neural Transmission. May 2009. 116(5), 623-629.

Soliva, J., Moreno, A., et al. Cerebellar Neurometabolite Abnormalities in Pediatric ADHD: A Proton MR Spectroscopic Study. Neuroscience Letters. February 2010. 470(1), 60-64.

Tip 59: Cook With Coconut Oil For Better Health & Body Composition

5/26/2013 3:11:06 AM

Cook with coconut oil for better health and body composition. Coconut oil is a delicious health-conveying oil that often gets a bad rap because it contains saturated fat. Don’t be afraid of it! It is a wonderful food!

Coconut oil is abundant in a medium chain fatty acid called lauric acid. Medium chain fatty acids are rapidly absorbed in the intestines and carried to the liver where they are rapidly used for energy. They do not enter the cholesterol cycle and are not deposited in fat depots, whereas long chain fatty acids do.

Research shows that eating coconut oil can actually improve cholesterol health and support fat loss. One recent study had overweight Malayans eat 30 ml of coconut oil taken in three doses a day with each meal for a month. They lost a small amount of body fat (about 1 pound) and significantly decreased waist circumference, whereas a control group had no changes in body composition.

A second study from 2009 showed similar results in Brazilian women, and they also improved their cholesterol ratio compared to a group that ate 30 ml of soybean oil a day. Researchers suggest even greater health and fat loss benefits would come from longer term supplementation.

Other benefits of coconut include its anti-inflammatory and anti-microbial properties. There is also evidence that eating it will improve insulin and blood sugar management, aiding in maintaining energy levels and cognitive function.

To get more coconut oil into your diet, you can substitute for other oils like olive or canola when cooking. Be aware that it will provide a slightly sweet flavor, so it is not ideal for savory dishes. You can also bake with coconut oil, substituting it for butter or oil.

For a whole foods treat made with coconut oil, check out Jeannette Bessinger’s Berry Breakfast Truffle Recipe.

Reference
Liau, K., et al. An Open-Label Pilot Study to Assess the Efficacy and Safety of Virgin Coconut Oil in Reducing Visceral Adiposity. ISRN Pharmacology. 2011. 949686.

Tip 58: Eat A High-Protein Diet To Preserve Muscle & Lose Fat: Tips To Make Protein Work For You

5/26/2013 3:11:06 AM

Eat a high-protein diet to preserve muscle and lose fat. Research shows high-protein diets are extremely effective for fat loss, but there are a few common pitfalls to such diets that can compromise results and health. This tip will tell you how protein promotes optimal body composition and give you tips on how to make it work for you.

First, higher dietary protein helps you lose fat for the following reasons:

1)    Protein requires the body to use more energy to digest and get the amino acids where they need to go, which raises the amount of calories the body burns at rest.
2)    If protein makes up a smaller percentage of total energy, carb intake will be increased, which can lead to persistently high insulin that inhibits fat loss.
3)    A higher dietary protein intake will trigger muscle protein synthesis and keep the body from breaking down muscle to use amino acids for energy.
4)    Finally, favoring protein over carbohydrates will activate chemical transmitters in the brain that make you feel energetic rather than sleepy. Protein also suppresses hormones that make you feel hungry.

An example of this is a recent study that compared the effect of two diets on weight loss. Women ate 1,700 calories a day and men ate 1,900 calories a day with the following macronutrient breakdown: A high-protein diet (1.6 g/kg of body weight/day with a near equal ratio of macronutrients), or a low-protein diet (0.8 g/kg of body weight/day with roughly 15 percent protein, 55 percent carb, and 30 percent fat).

Results showed that after one year, the high-protein diet allowed both men and women to lose 10 percent of their body weight. Eating more protein allowed participants to lose about 15 percent more of the weight coming from body fat, effectively preserving lean muscle mass to a much greater degree.

To get similar body composition results on a high-protein diet, be sure to do the following things:
•    Eat a lot of fiber with every meal. A major concern scientists have with suggesting high-protein diets is that people will not eat enough fiber, which can lead to poorer health and inflammation. Shoot for at least 25 grams of fiber a day.

•    Achieve a protein “threshold” dose with each meal for best results. Researchers point to a protein dose of at least 1.5 g/kg of body weight a day to avoid the loss of lean tissue.

•    Eat antioxidant-rich produce with every meal. Eating protein without fruits and vegetables will lower the body’s blood antioxidant level and cause oxidative stress. Avoid this by eating veggies and fruit with your protein. Antioxidant-rich produce includes berries, cherries, kiwis, and leafy green vegetables.

Reference
Evans, E., Mohtahedi, M., et al. Effects of Protein Intake and Gender on Body Composition Changes. Nutrition and Metabolism. 2012. 9(55).

Making the Most of Training in a Busy Gym

5/26/2013 3:11:06 AM

Among the most common New Year’s resolutions are losing fat and gaining muscle, and the first step in achieving these goals is joining a gym or using the gym membership you already have. The problem is, a lot of people do just that after the holiday season, causing overcrowding in gyms everywhere.

There are many variables that determine how many members actually use their gym membership. According to the International Health, Racquet and Sportsclub Association, in 2010 the number of gym memberships reached a new record of 50.2 million. However, the participation rate varied from state to state. For example, Massachusetts had an estimated 25.1 percent attendance and Alabama had a rate of 10.2 percent. So if you live in Alabama and are paying $10 a month to work out, you may not need to read on.

Other than changing gyms and moving to Alabama, there are several strategies you can use to get all your sets in without spending several hours in a gym. Here are three of them.

1. Focus on Station Training. One of the most popular methods of training is called circuit training. It’s a system of integrating several components of fitness into a single workout (a training method that was formally introduced in 1953 by physiologists at the University of Leeds in England). A circuit combines several exercises, usually about ten, so that no two major muscles groups are worked at the same time and no rest intervals are established between sets. However, unless there are separate areas of the gym set up with circuits of machines, such training is impractical in a busy gym.

A better approach is to superset exercises. A superset is a pairing of two different exercises. Pairing agonist and antagonist muscle groups, such as a biceps curls (elbow flexion) with a triceps pressdown (elbow extension) is the most common type of superset. However, in a busy gym you may have to stick with the traditional method called station training, which is performing all the sets for one exercise before moving to another.

2. Change your workout time. The busiest time for most gyms is after 5 p.m., which is when people commonly get off work: Many people hit the gym, have dinner and then enjoy the rest of the evening. If you can avoid the gym between 5 p.m. and 8 p.m., you might be able to continue with any workout program you have been using without interruption.

The gym members who tend to be the most consistent with their workouts are those who train in the morning. One reason is that unforeseen problems may pop up during the day and need to be taken care of after work, especially for parents. If you’re training at 6 a.m., a time when many people are not even awake, you’re less likely to encounter emergencies that demand your immediate attention. So if you’ve been training at 6 p.m. and switch to 6 a.m., you’ll avoid the after-work rush and be more consistent with your training.

3. Train “On the Spot.” Charles Poliquin has an especially effective approach he calls “On the Spot” training, in which you stay in the same area for the duration of your workout. For example, here is an upper body workout you can perform with a set of dumbbells while standing near a bench.

Equipment needed: flat bench and dumbbells
A1. One-Arm Bentover Row: 4 x 8-10, 3011, rest 75 seconds
A2. Flat Dumbbell Press: 4 x 8-10, 4010, rest 75 seconds
B1. Seated Dumbbell Curl: 4 x 8-10, 4010, rest 75 seconds
B2. Seated DB Shoulder Press: 4 x 8-10, 4010, rest 75 seconds

New Year’s resolutions to improve your physical fitness are great, but if you find that your gym is becoming overcrowded with new and returning members, give these three suggestions a try until things get back to normal.

Tip 57: Do Weight Training Before Cardio For A Better Body Composition & More Strength

5/26/2013 3:11:06 AM

Do weight training before aerobic cardio for a better body composition and more strength. Lifting weights and cardio are distinctly different modes of exercise that affect the body in different ways.

Research shows that you will lose more fat and get stronger and faster if you do weight training first, regardless of what your overall goal is. The reason is that weight training will require the body to preferentially burn fat for fuel.

For example, a recent study that tested the effect of weight training before moderate-intensity intervals and vice versa showed that the body burned more fat as measured by the respiratory exchange rate (RER) when weight training was done first. The RER is an indicator of the body’s use of fat for fuel—as the RER rises, the body uses more carbohydrates for its energy needs. As RER declines, the body burns more fat.

In addition, studies suggest prioritizing weight training will elevate metabolism more during the 24-hour recover period than if you do cardio first. This order will also promote muscle and strength development because the lower RER values indicate greater lactic acid buildup, which will promote protein synthesis.

Aside from promoting fat loss, doing resistance training first will help you get stronger f since you will be able to apply maximal effort and focus to training when you are fresh. Be aware that if you weight train correctly, cardio is unnecessary because you can achieve all of the same health and body composition benefits from sticking with anaerobic exercise.

For those of you who prefer to do both, get the best fat loss and training results with the following tips:

•    Do weight training and cardio on different days—try 4 days of weight training and 2 to 3 cardio sessions in the form of intervals (keep the interval workout short—you should be done in 20 to 25 minutes).

•    If you need to get all your training done in a few days a week, always lift first and then do your intervals—think of the intervals as a “finisher” in which you exhaust all your energy stores. ?

•    Avoid aerobic-style cardio unless you are training for an endurance event. Even then, best results will come from strength training before cardio because you’ll get faster and increase performance by training the body to burn fat before stored carbohydrates.

References
Alves, J., Saavedra, F., et al. Does Aerobic and Strength Exercise Sequence in the Same Session Affect the Oxygen Uptake During and Post-Exercise? Journal of Strength and Conditioning Research. 2012. 26(7), 1872-1878.

Drummond, M., Vehrs, P., et al. Aerobic and Resistance Exercise Sequence Affects Excess Post-exercise Oxygen Consumption. Journal of Strength and Conditioning Research. 2005. 19(2), 332-337.

Spicy Spaghetti (Squash) Bolognese

5/26/2013 3:11:06 AM

Low-carb or not, every now and again most of us get a craving for a hot plate of spaghetti covered in meaty sauce. Though convenient, flour-based pasta is just too starchy to be healthy and most jars of conventional spaghetti sauce are either too high in sugar, sodium or poor quality fats. Making your own tastier, healthier, clean version will take more time than using pre-made ingredients, but you don’t have to spend all day nursing a pot of simmering tomatoes to get delicious rich flavors with a far lower glycemic impact. In the warmer weather it’s great to use spiralized raw zucchini “noodles”, but in the winter it’s more soothing to use cooked spaghetti squash. At only 42 calories a cup, it makes an excellent clean “pasta”. This recipe delivers a nice kick of heat – really good with the fire-roasted tomatoes. If heat isn’t your thing, just reduce the amount of hot spices called for.

Step 1: Roast spaghetti squash.

Preheat your oven to 375°F. Slice a large spaghetti squash in half the long way and scoop out the seeds and threads with a heavy spoon. Lightly olive oil the cut flesh with your fingertips and place the halves cut side down on a baking sheet. Bake for 40-50 minutes or until the flesh gives when you press the skin side gently with a spoon (timing will depend on the size of your squash).

Step 2: Make the sauce.

1 tablespoon olive oil

1 yellow onion, chopped

5 cloves garlic, minced, to taste

1 pound pastured ground beef

1 tablespoon Italian seasoning, divided

1 teaspoon smoked paprika (or ½ teaspoon Hungarian hot paprika)

¼ - ½ teaspoon cayenne pepper, to taste

¾ teaspoon each salt and fresh ground pepper, plus extra

2 15-ounce cans diced tomatoes, undrained (also tasty with fire-roasted)

¼ cup tomato paste

½-3/4 teaspoon red pepper flakes, to taste

2 tablespoons balsamic vinegar (or 1 tablespoon red wine vinegar)

¼ cup slivered fresh basil, optional

Heat the oil over medium in a large sauté pan or Dutch oven. Add the onion and cook about 5 minutes until slightly soft. Add the garlic and cook for one minute, stirring constantly.

Add the ground beef and break it up. Evenly sprinkle 1½ teaspoons of the Italian seasoning, paprika, cayenne, and ¾ teaspoon salt and pepper over the meat and mix everything well. Cook for 7-8 minutes or until the beef is browned throughout – no pink remaining. Drain off any excess oil and return to the heat.

Stir in the remaining ingredients, including the remaining 1½ teaspoons of Italian seasonings, from the tomatoes through the red pepper flakes and mix well.

Reduce the heat slightly, cover and cook for about 15 minutes. Stir in balsamic vinegar, fresh basil, if using, and add additional salt and pepper, to taste.

Step 3: Assemble your Spaghetti Bolognese.

When the sauce is almost done, use a fork to scrape the squash out of the skins, shredding a bit to separate the strands. Divide equally onto 4 plates and cover liberally with the finished sauce. Garnish with freshly grated parmesan cheese to serve, if desired.

Want more? Check out The Clean Food Coach Facebook Page for tons of tips, tricks and recipes for prepping clean, whole foods in tasty, innovative and easy ways.

Tip 56: Eat Almonds For Better Body Composition & Health

5/26/2013 3:11:06 AM

Eat almonds and other nuts daily for better body composition and health. Despite their high fat content, eating almonds can help you lose weight as long as you restrict carbohydrates. The reason is that almonds are packed with antioxidants and healthy fats that help modulate blood sugar and blunt hunger.

For example, a study that compared two 24-week diets showed that eating 84 grams of almonds a day (about half a cup) as part of a low-carb diet resulted in greater fat loss than a low-fat diet focused on eating complex carbohydrates. The “almond” diet was 39 percent fat, 32 percent carbs, and 29 percent protein. The low-fat diet was 18 percent fat, 53 percent carbs, and 29 percent protein and allowed participants to self-select carb intake.

Results showed that the “almond” group decreased fat mass by 30 percent compared to 20 percent body fat loss in the low-fat group. The “almond” group also shrank their waist circumference by 50 percent more than the low-fat group. Blood pressure decreased by 11 percent in the almond group, whereas the low-fat group had no change.

This is not the first study to show eating nuts daily can lead to weight loss. Another study found that participants who ate a moderate-fat diet that included nuts five times a week lost 2 times more weight than those who ate a similar low-fat diet that didn’t include nuts. In addition, supplementing a diet with nuts to the tune of eating an extra 500 calories a day has shown to produce less than two pounds of weight gain—not the predicted 8 pounds from calculating the excess calories provided by the nuts.

Almonds and walnuts are probably the healthiest nuts because they both provide a lot of fiber in addition to the healthy fats and nutrients. Eat them as well as Brazil nuts, pistachios, and pecans for lower risk of heart attack, less cancer, and lower risk of all-cause mortality.

Reference
Vadivel, V., Kunyanga, C., et al. Health Benefits of Nut Consumption with Special Reference to Body Weight Control. Nutrition. 2012. 28, 1089-1097.

Wien, M., et al. Almonds vs. Complex Carbohydrates in a Weight Reduction Program. International Journal of Obesity and Related Metabolic Disorders, 2003, 27(11), 1365-1372.

Card 5: Ten Don'ts for Fat Loss

5/26/2013 3:11:06 AM

Tip 55: Train With Free Weights Instead of Machine

5/26/2013 3:11:06 AM

Train with free weight exercises instead of machines to get more out of your effort in the gym. Machines promote structural imbalances and can put you at risk of injury or joint pain. This is especially true if you have poor training technique. It’s a big problem because a lot of people who want to train but don’t know how to do so properly will rely on machines.

Instead, learn proper technique using free weight and cable machines. Even the commonly used Smith machine will compromise training gains because it leads to lower activation of the muscles. Another problem with machines is that they restrict range of motion. By training with a partial range of motion you will decrease joint flexibility and put yourself at risk of pain.

For example, a recent study found much lower use of the chest, shoulder, and biceps muscles with the Smith due to its unnatural path than with dumbbells. Having to control dumbbells in the chest press requires the pectoralis (chest muscle) and deltoid (shoulder muscle) to work harder.

Similarly, stabilizing a barbell on your back during a squat will allow you to gain strength through the full range of motion. The same thing goes for a cable machine split squat, a standing over head dumbbell press, or a barbell deadlift.

For best training results, use the following tips:
•    Do the majority of your training with free weight, multi-joint exercises.
•    Learn proper training technique by working with a trainer even for a short period of time. Another way to learn technique is to take a class that teaches you how to train such as the Poliquin PICP Level 1 and 2 courses.
•    Always choose free weight exercises over restrictive machine lifts.
•    Certain nonrestrictive machine exercises, namely hamstring curls, can be done in addition to full-range of motion free weight exercises for the muscle group in question.
•    In certain cases, such as rehabilitation or for advanced isolation training, machine exercises can be beneficial but they should never be relied on exclusively.

References
Ven Den Tilliaar, R., et al. The Sticking Region in Three Chest-Press Exercises with Increasing Degrees of Freedom. Journal of Strength and Conditioning Research. 2012. 26(11), 2962-2969.

Health Tip 6: Take Inositol and Get to Sleep

5/26/2013 3:11:06 AM

Inositol is “nature’s sleeping pill.” This interesting substance is usually considered a member of the B vitamin family, but it’s not technically a vitamin (it contains no nitrogen) and it is synthesized by the human body. No matter. This little compound has multiple uses, one of which is that it’s absolutely terrific for inducing sleep. What’s more, it has none of the side effects of sleep medications. Taken before bedtime, it can significantly improve sleep quality. People who take it report a general relaxed feeling akin to having a few calming “sleepy-time” teas.

[From Jonny Bowden, PhD, CNS, best-selling author of The Most Effective Natural Cures on Earth]

Healthier Snickerdoodles

5/26/2013 3:11:06 AM

Here at Poliquin™, we’re all getting ready for the holidays in New England. Of course, our minds turn to food (frequently) and to baking in particular. Who hasn’t waited eagerly this time of year for that cookie plate (you hate, but) love to get from a neighbor or grandma’s special cheesecake? It’s a party in our head and a bellyful of ingredients we know we should stay away from!

My sister makes a great Snickerdoodle cookie, those cinnamon treasures that seem to go down way too easily. Here is an alternative to the usual wheat flour/white sugar version, which popped up on Fast Paleo and on other sites:

What you will need:
•    1 1/2 cups of almond meal
•    1 tbs of coconut flour
•    1 egg
•    1/4 cup of honey
•    1/4 cup of melted coconut oil
•    1 tsp of vanilla
•    1/2 tsp of cinnamon + extra for rolling dough in
•    1/2 tsp of nutmeg
•    1/2 tsp of baking soda
•    1/4 tsp of sea salt

Directions:
1.    Combine all the ingredients together in a bowl and mix well.
2.    Cover the cookie dough and place in the fridge to chill for one hour.
3.    Preheat oven to 350 degrees.
4.    Roll the cookies into small balls and coat in cinnamon.
5.    Use the bottom of a cup or jar to flatten them out.
6.    Place cookies on a parchment lined cookie sheet and bake for 10 minutes.

Beware of GMO Foods: Why & How To Avoid Them

5/26/2013 3:11:06 AM

There has been a lot of talk recently about Genetically Modified Organisms (GMO) or Genetically Engineered (GE) food. California residents voted on Proposition 37 in this past election. This law would have made it mandatory for food companies to label products that contain GE ingredients with a warning. The goal was awareness and transparency in our food. Prop. 37 would have also made it illegal to call GE products natural.

As the world’s 8th largest economy, what happens in California affects everyone nationwide because companies would have refused to have dual labeling. The hope of Prop. 37, was that food companies would choose to not use GE ingredients in order to save on the cost of making two different labels: One label for California and another for the rest of the country.

Everyone would have benefited from knowing if their food had altered genes, especially since the food that is certain to be non-GE is food that is certified organic. Of course, organic food is more expensive, and only consumers who are willing and able to pay the difference can be sure they are getting non-GE food.

The top financers for Prop. 37 were Dr. Mercola (an osteopathic physician), the Organic Consumer Fund and Kent Whealy of the Seed Savers Exchange. Combined they donated $3.1 million. The top three against Prop. 37 were Monsanto, DuPont, and PepsiCo. Their combined contribution was over $14 million. Kellogg, Coca Cola, General Mills, Nestle, Del Monte and Kraft were also major contributors.

The proposition was doomed to fail from the beginning. One side completely outspent the other, and Californians were inundated with misinformation on billboards, TV, and the radio.

What Is Genetically Engineered Food?
The Biotech Industry prefers using the term “genetically modified” because it argues that humans have been doing just that through natural plant breeding. For thousands of years, farmers have been saving their best seeds from year to year, and through traditional selective breeding, plant species in the fields have evolved over time. The biotech industry claims that genetic engineering is just an extension of that natural process.

"They thus gloss over the insertional mutagenesis, the generation of novel compounds never before in our food supply, and the breaching of species barriers that are all unique to GE," says Bill Freese, Science Policy Analyst for the Center for Food Safety.

Did you know GE seeds are infertile? This forces farmers to buy new seeds every year. This infertility is actually quite damaging to the environment because of cross-pollination. The sterile seeds may contaminate surrounding vegetation, making them sterile also.

Here are two definitions you need to know and understand. As defined by the United States Department of Agriculture (USDA):

•    Agricultural Biotechnology: A range of tools, including traditional breeding techniques, that alter living organisms, or parts of organisms, to make or modify products; improve plants or animals; or develop microorganisms for specific agricultural uses. Modern biotechnology today includes the tools of genetic engineering.

•    Genetic engineering: Manipulation of an organism's genes by introducing, eliminating or rearranging specific genes using the methods of modern molecular biology, particularly those techniques referred to as recombinant DNA techniques.

Which Companies Are Doing Genetic Engineering?
Companies that make chemicals, pesticides, herbicides, PCBs, and even biological chemical warfare (think agent orange used during the Vietnam War), well, these companies are also making food. Genes are being manipulated; DNA from one species is being spliced with the DNA from another. This allows scientists the freedom to select specific beneficial traits, including pest or viral resistance, or an improved nutritional profile.

In other words, every cell in a plant food that is grown from a GE seed may contain pesticides, herbicides, and/or antibiotic resistant genes. GE crops are resistant to the herbicides that are sprayed on them, and if an insect decides to have a little snack on one of them, the insect will die! So if an insect eats this crop and dies, but the plant can survive the toxic load of an herbicide that would normally have killed it if it hadn’t been genetically engineered, are we supposed to believe that it is safe for us?

Want to know what eating GE foods is really doing to you? Here is a simplified answer:
1.    GE seeds have pesticides inside of them; therefore you are consuming pesticides.
2.    GE seeds are herbicide resistant so that they can survive being overly sprayed; therefore, you are consuming herbicides.
3.    GE seeds are antibiotic resistant, therefore changing your gut flora and making it antibiotic resistant and creating super viruses.
4.    Horizontal gene transfer can occur. This is when the gene inserted into the DNA of the seed transfers to the DNA of the human gut bacteria. So now your own gut bacteria is producing the toxic pesticide.
5.    The genes imported into the GE seed may produce a brand new protein. This new protein may trigger an immune response.
6.    There is evidence of an increase in food allergies from GE foods.
7.    Research found that mice fed GE soy became infertile after 3 to 4 generations. Could this explain the rise in infertility in humans?

The following is a list of the foods that are most likely GE if they are non-organic:

    •    Alfalfa (first planting 2011)
    •    Canola (approx. 90 percent of U.S. crop)
    •    Corn (approx. 88 percent of U.S. crop in 2011)
    •    Cotton (approx. 90 percent of U.S. crop in 2011)
    •    Papaya (most of Hawaiian crop; approximately 988 acres)
    •    Soy (approx. 94 percent of U.S. crop in 2011)
    •    Sugar Beets (approx. 95 percent of U.S. crop in 2010)
    •    Zucchini and Yellow Summer Squash (approx. 25,000 acres)
ALSO high-risk: conventional animal products (milk, meat, eggs, honey, etc.) because their feed is GE.

GMOs may be hidden in common processed food ingredients such as the following: Aspartame, Ascorbic Acid, Sodium Ascorbate, Amino Acids, Vitamin C, Citric Acid, Sodium Citrate, Flavorings (“natural” and “artificial”), High Fructose Corn Syrup, Hydrolyzed Vegetable Protein, Lactic Acid, Maltodextrins, Molasses, Monosodium Glutamate, Sucrose, Textured Vegetable Protein (TVP), Xanthan Gum, Vitamins, and Yeast Products.

The best ways to avoid GE foods or foods that contain them is to eat organic. Certified Organic foods by law cannot contain GE ingredients or come from GE crops. Avoid processed foods. Look for the “Non-GMO Project Verified” seal.

It would be easier for consumers if labeling GE foods was mandatory, but in the meantime, you are well equipped to make an informed decision when choosing your foods.

Tip 54: Get Stronger By Focusing on Training Technique

5/26/2013 3:11:06 AM

Gain functional strength by focusing on weight training technique. Improving your weight lifting technique will help you overcome strength or weight loss plateaus, and it can eliminate joint pain linked to faulty movement patterns.

We know from the training programs of elite weight lifters that if you perfect your lifting technique in the basic exercises such as squats and overhead presses, the improvements in strength will have carryover to the more challenging Olympic lifts. The same carryover extends to movements in sports or daily life—getting strong will help you move better, faster, and you’ll be less likely to experience chronic pain.

The best way to improve your training technique is to work with a trainer, but if you can’t do that, a few things to focus on include the following:

1) Always train with a tight, flat back. Never round the back. Also, always train with a the abdominals stabilized and the pelvis in neutral. Don’t let your stomach hang out—engaging the entire trunk allows you to train your abs while doing exercises like squats, deadlifts, and chin-ups.

2) Keep your chest up and your head in line with your body. Avoid leaning the chest forward when doing lower body exercises, and don’t stick your head out in front of you.

3) Ensure that your knees are tracking properly when doing the squat and step-up variations. If your knees are caving in and not tracking over your toes, you increase your injury risk and worsen structural imbalances.

4) Use a weight that is challenging but allows you to complete every repetition with identical form. If you are unable to maintain the correct pathway of the bar or dumbbell for every repetition, then you have reached technical failure. Stop the exercise and rest or use a lower weight.

5) Understand that training to “technical failure” can be very effective for gaining muscle and strength, however, you must understand what it means. Technical failure occurs when you can no longer lift the weight with proper technique. It is not when you are no longer capable of lifting the weight. By “cheating” or using incorrect form it’s often possible to get out another rep or two, but this puts dangerous stress on the tissues and must be avoided.

To learn more about technique and how to squat properly, read Ten Tips for A Better Back Squat

Tip 53: Eat the Right Fats For Optimal Body Composition: Tips to Rebalance Fat Intake

5/26/2013 3:11:06 AM

Rebalancing your fat intake is one of the simplest things you can do to improve body composition and prevent disease. Your body thrives on certain kinds of fats, but other types like trans-fats and isolated vegetable fats cause problems.

Humans evolved eating a near equal ratio of omega-6 to omega-3 fats, whereas today that ratio has become horribly skewed anywhere from 15:1 to 50:1. Throw trans-fats that are chemically altered into the mix and you have big health problems and obesity. The solution is to eliminate trans-fats and rebalance your overall fat intake be eating the kinds that help the body flourish. The following are tips on how to do this:

•    Eliminate all trans-fats—they can be identified as partially hydrogenated oils. Common ones are partially hydrogenated rapeseed, soybean, or cottonseed oil. They pop up in peanut butter, cereal, crackers, and other processed foods—especially baked goods like cookies.

•    Get more EPA- and DHA-rich omega-3 fats: They come from fish (and fish oil), wild meats, and organic beef and pork. Try to get 50 percent of your fat intake from this kind of fat. If you eat 60 grams of fat a day, that means 30 grams should come from these omega-3 fats.

•    Take fish oil to pad omega-3 intake. If you want to lose body fat, try taking 1 to 1.5 grams of fish oil per percentage point of body fat a day (if you have 25 percent body fat, you should take a minimum of 25 grams of fish oil) because the more body fat you have, the more likely you are getting an unbalanced fat intake.

•    Flaxseeds, walnuts, and almonds provide additional good fats and are protective against cancer. Rotate which ones you eat daily.

•    Use olive oil instead of other vegetable oils like corn, safflower, soybean, peanut, and sunflower. All the vegetable oils make up the omega-6 oils, and they vary greatly in their nutritional content. Avoid the vegetable oils mentioned because they are pro-inflammatory.

References

Mozaffarian, D., Aro, A., Willett, W. Health Effects of Trans-Fatty Acids: Experimental and Observational Evidence. European Journal of Clinical Nutrition. 2009. 63(Suppl 2), 5-21.

Simpopoulos, A.P. The Importance of the Ratio of Omega-6/Omega-3 Essential Fatty Acids. Biomedicine and Pharmacotherapy. 2002. 56, 365-37

Is Estrogen Dominance Making You Fat?

5/26/2013 3:11:06 AM

Estrogen dominance occurs when you have too much estrogen in the body or an imbalance between estrogen and other hormones. Estrogen dominance is a much greater problem than most people realize: It negatively affects men, women, and children, and it could be that one thing that is keeping you from losing weight or getting all that you could out or your workouts!

Beyond our vanity, estrogen dominance significantly increases cancer risk, alters brain transmitters, causes infertility, and can affect mood, making you depressed or irritable. That’s not to say that some estrogen isn’t necessary for both genders—it is!
The right amount of estrogen at the right time is of course responsible for proper female reproduction and is necessary for a healthy pregnancy. In women, it also regulates mood and arterial function, is necessary for bone building, and is even thought to enable women to recover faster from intense exercise.

In men, some estrogen is necessary for optimal sperm health, however, too much compromises male fertility, which is the main point. Also, optimal memory in males is dependent to some basic level of estrogens.

Too much estrogen—Very Bad! Optimal estrogen in balance with the entire hormonal cascade—Perfect!

There are two simple ways to think about estrogen dominance:

1) Chemical estrogens, called xenoestrogens, are EVERYWHERE and contribute to estrogen dominance. They mimic estrogen, binding to hormone receptors when they enter the body. It is nearly impossible to avoid them, and they are a principal cause of estrogen dominance in men, women, and children.

The most ever-present xenoestrogens include BPA, phthalates, and parabens. Phthalates are found in chemical fragrances such as perfume, air sprays, and candles, whereas parabens are in personal care products like lotion. BPA is found in everything from aluminum cans to new furniture. All three of these chemicals act like estrogen in the body and have caused cancer in animals. In humans, ill health effects of high chemical estrogen levels include heart problems, behavioral issues, and obesity.

For example, a series of studies have linked urinary BPA levels to body fat in all ages—the more BPA people had in their bodies, the fatter they were. People with the most BPA in their urine had a 34 percent chance of being obese compared to only a 23 percent chance in people who had the least urinary BPA. And it’s easy to ingest BPA—simply eating canned soup for dinner for five days was shown to increase BPA levels by 1,223 percent!

2) Endogenous estrogen is the kind produced within the body. Hormonal balance is a complicated process, but you may have too much internally produced estrogen for a number of reasons including the following:

• You are overweight. Regardless of gender, fat tissue increases levels of an enzyme called aromatase that turns testosterone to estrogen.

• You are deficient in certain nutrients (magnesium, vitamin D, selenium, zinc). Nutrient deficiencies elevate aromatase significantly. For example, men with vitamin D deficiency have low testosterone and elevated estrogen due to increased aromatization.

• You drink alcohol regularly. Alcohol, especially beer, increases aromatase and it’s been repeatedly linked to low testosterone and high estrogen in men.

• You take birth control pills or hormone replacement therapy. Both can elevate estrogen or cause an imbalance between estrogen and other hormones.

• Your body isn’t metabolizing estrogen effectively due to poor gastrointestinal health, lack of certain nutrients, or low fiber intake. Inability to eliminate estrogen quickly will dramatically increase breast and prostate cancer risk.

To treat estrogen dominance you need to focus on two key areas:

1) Avoid exposure to chemical estrogens.

Even though chemical estrogens are everywhere, you do have some control over your exposure. Now is the time to use that control. Start by only using natural products in the following areas: personal care products like lotion, sunscreen, hair products, soap, cosmetics, perfume; cleaning products (all); air fragrances, including candles, sprays, plug-ins, incense; house paint (stains, solvents, carpet cleaner). Go to the Environmental Working Group web site for information on safe products.

Opt for glass or stainless steel to carry food or water—don’t use plastic unless it’s BPA free. Never heat plastic even if it is BPA free because there are additional hormone-disrupting compounds in plastic other than BPA, that leach out under high temperatures.

Stop buying aluminum cans unless you know they are BPA free. It’s true that eliminating canned goods makes food preparation take longer but it’s worth it to avoid getting fat or having cancer. Cook dried beans, make your own soup (Campbell’s uses BPA-free cans), use frozen (or fresh!) for veggies and fruits, and stew your own tomato sauce (or buy in glass). Some more forward thinking countries like Canada and Norway are presently developing federal laws to ban BPA completely from their canning industries.

Use cloth bags when shopping. Avoid taking receipts and be aware the most recycled paper contains BPA.

Eat organic produce, meats, and dairy to avoid ingesting estrogenic pesticides and growth hormones.

Be aware that most new products (cars, furniture, exercise equipment, yoga mats) contain BPA and other estrogen mimickers. This is harder to avoid, but consider buying antique wood furniture, and air out new cars as much as possible. Here your best bet is to focus on estrogen elimination…

2) Support the elimination of estrogen (both endogenous and chemical) with diet and supplementation.

Estrogen elimination is a complicated process but a highly simplified version is as follows: Estrogen is first metabolized by the liver. Then it’s sent down one of three pathways, one of which is favorable, one is unfavorable, and one is highly toxic and can cause cancer. Then, if you have a healthy gut and adequate fiber, it will be eliminated. The best way to support the elimination process is with the right diet and supplementation:

Eat a low-carb, high-protein diet because excess insulin in the blood stream results in the elevation of free estrogen levels. Managing insulin with a low-carb, high-protein diet will also support body composition. Protein also provides amino acids that support liver function and detoxification.

Eat lots of healthy omega-3 fats. The omega-3 fats EPA and DHA that are found in wild or organic meat, dairy, and fish promote estrogen metabolism down the most favorable of the three pathways (called the 2-hydroxyestrone pathway). Flaxseeds, which are high in the omega-3 fat ALA, block aromatase and provide fiber that helps keep estrogen bound and unreactive on its way out of the body.

Eat certain nutrients that promote the favorable elimination, including kudzu, alfalfa, leafy greens, clover, licorice, legumes, sesame seeds, cruciferous vegetables (broccoli and cauliflower).

Supplement with selenium, melatonin, zinc, green tea, citrus flavonones (called limonene and found in citrus rinds), folic acid, and B6 and B12.

Perhaps the most beneficial supplement is DIM, which is a compound found in cruciferous vegetables (hence the suggestion that you eat lots of these) and VERY effective at improving estrogen metabolism and decreasing aromatase. DIM can be taken alone or in estrogen detox products that commonly contain the super antioxidant curcumin, which is also highly beneficial for health and decreasing inflammation.

Avoid soy, which can mimic estrogen in the body as well. Eating large amounts of processed or non-organic, genetically modified soy has been linked to increased cancer risk.

Get AT LEAST 25 grams of fiber a day. Get MORE if you eat a high-protein diet. Consider taking a high-quality fiber blend and rotating the form of fiber you take because the body will quickly adapt to fiber, making it less effective.

Take magnesium and vitamin D. These are mentioned separately from the other suggested supplements because they are SO IMPORTANT and deficiency in them is so widespread. Consider taking 5,000 IUs of vitamin D daily and 500 mg of magnesium.

For a much more in depth look at how to treat estrogen dominance, read Ten Ways To Lower Estrogen Toxic Load

Tip 52: Choose Whole Foods Instead Of Processed Foods To Lose Weight

5/26/2013 3:11:06 AM

Eat whole foods and eliminate processed foods from your diet to lose weight and feel better. The more your food is in a natural state as when it came from the tree, plant, animal, or fish, the more calories your body will burn digesting it.

For example, a recent study found that when participants ate a whole foods cheddar cheese sandwich they burned 50 percent more calories than when they ate a processed cheese sandwich. The processed sandwich, which was made from white bread and cheese product, resulted in the subjects experiencing a significant decrease in their metabolic rate to a degree that was LOWER than the average rate at which they burned calories—bad news!

Choosing whole foods is a simple strategy for increasing energy expenditure, and another study shoes it goes further than that. Researchers in Iceland found that a whole food meal from a fast-food chain produced a 44 percent lower glucose and insulin response than a processed food meal. This is beneficial because it means blood sugar is more modulated and the degree that the body is actively storing fat is minimized.

Take away the following points for a better body composition and health:

•    Whole foods provide much more fiber than processed foods, leading to a superior calorie burn after eating. The whole grain cheese sandwich provided about 65 percent more fiber, whereas the whole fast-food meal provided 250 percent more fiber!

•    The ingredients used for the whole food meals in both study did require some food refinement to produce, but not nearly as much as for the processed food ingredients. You’ll get an even greater calorie burn by eating truly whole foods like raw veggies, meat, fish, nuts, and seeds.

•    Another benefit of eating whole foods that wasn’t explored in this study is that you won’t be ingesting chemical additives that may affect everything from metabolism to brain function.

•    Protein requires many more calories to break down than carbohydrates. Fat burns even fewer calories than carbs. Eat more high-quality protein to lose fat and support tissue rebuilding.

Reference
Barr, S., Wright, J. Postprandial Energy Expenditure in Whole-Food and Processed-Food Meals: Implications for Daily Energy Expenditure. Food and Nutrition Research. July 2010. 2(54), 144-150.

Ramel, A., et al. Effects of Two Different Types of Fast Food on Postprandial Metabolism in Normal and Overweight Subjects. European Journal of Clinical Nutrition. 2012. Published Ahead of Print.

Chase Away the Cold(s) with Fire Cider

5/26/2013 3:11:06 AM

One of my favorite folk remedies for fighting off colds (in the early stages) and boosting immunity in the cold weather season is fire cider. Though it originated in this country over a century ago, it is still a helpful remedy in modern times. Raw apple cider vinegar is a fermented food with a pH between 4.5 and 5.5. Its acid content, primarily acetic with some malic, is antimicrobial in nature. And vinegar in general has antiglycemic properties, reducing insulin spikes when taken with starches or sugars. Fire cider traditionally contains a collection of pungents loaded with health-protective benefits: garlic (antioxidant, antiviral, antimicrobial, anti-parasitic), onion (antioxidant, antiviral, antibiotic, anti-inflammatory), and horseradish (inhibits bacterial infection, increases circulation). It’s also common to include capsaicin-rich peppers in the form of cayenne powder or fresh hot chilies – warming and stimulating. I’ve boosted this recipe with additional ingredients high in vitamin C: lemon, orange, and rosehips (whole chilies are also loaded with vitamin C); and both ginger (antiemetic, digestive aid, antimicrobial, antiviral, immune-boosting) and curcumin-rich turmeric (also a member of the ginger family) – warming, anti-inflammatory and antioxidant. Most of these ingredients are readily available and the method for making fire cider is an easy one –though you do need to plan ahead as it needs to sit for at least three weeks. Once it’s prepared, you can take it straight or diluted in a little water or apple cider (1-2 tablespoons), use it in homemade salad or vegetable dressings, or use it to make delicious cocktails – alcoholic or non-alcoholic. It makes a tasty and beneficial addition to your winter larder.

Cold Weather Fire Cider

½ yellow or red onion, chopped
½ peeled lemon, quartered
½ peeled orange, quartered
1/2 cup grated fresh horseradish root (if you can’t find the fresh root in your grocery store, use ½ cup prepared, well-drained)
1/3 cup grated fresh ginger root
1/8 cup crushed and chopped garlic
2 tablespoon dried rosehips, optional
1 chopped jalapeno pepper, with seeds (or habanero for more heat)
2 tablespoon turmeric powder
Cayenne, to taste
Slightly warmed raw apple cider vinegar, to cover all (about 3+ cups)

Combine all herbs in a sterile quart-sized mason jar and pour warm vinegar over all.
Mix well.
Cover bottle opening with a double layer of plastic wrap and screw on the lid.
Leave in a sunny place for 3-4 weeks, shaking daily to mix.
Strain and compost all veg material and mix in a small amount of raw honey, to taste.
Store in bottles in the refrigerator.

References
Johnston, Carol, PhD, RD and Gaas, Cindy, BS. “Vinegar: Medicinal Uses and Anti-glycemic Effect”, MedGenMed: 8(2):61, May 30, 2006.

Bowden, Jonny. The 150 Healthiest Foods on Earth. Fair Winds Press, 2007. Print.

Tip 51: Drink Coffee to Improve Body Composition & Live Longer

5/26/2013 3:11:06 AM

Coffee has recently been getting a good rap by doctors and scientists because a large daily intake can lower mortality risk and improve body composition. For instance, in an enormous 14-year study of over 400,000 people, those who drank 2 to 3 cups a day decreased mortality risk by 10 percent, whereas drinking 6 or more cups lowered risk of death by all causes by another 10 percent.

Coffee is good for you because it’s packed with antioxidants that attack cancer-causing free radicals and lower inflammation in the body. The caffeic and chlorogenic acid in coffee are highly protective against disease, and the caffeine can raise your metabolic rate so that you burn more calories.

In addition, coffee can shift the body to burn fat rather than carbohydrates for energy, which is beneficial for fat loss. It also modulates blood sugar and increases insulin sensitivity, whereas taking caffeine alone in pill form can have the opposite effect insulin sensitivity. This is not a problem unless you have insulin issues or are taking the caffeine with carbohydrates.

The effect of coffee on fat loss is just emerging as a topic of study and initial results are promising: A weight maintenance diet that included daily high-antioxidant coffee drinking produced a 1.1 kg fat loss compared to a control group that gained 1 kg of fat. A second study showed that drinking 500 ml of dark roast coffee daily produced 2.5 kg fat loss compared to a light roast beverage. The difference was likely due to distinct antioxidants based on degree of roasting.

Even more effective, green coffee extract, which can be added to brewed coffee or any beverage of choice, was found to produce an impressive 8 kg loss in body weight and a 4.4 percent decrease in body fat in overweight subjects. For best health and body composition results with coffee, get an organic blend and add 1000 mg of green coffee extract.

References
Vinson, J., Burnham, B., et al. Randomized, Double-Blind, Placebo-Controlled, Linear Dose, Crossover Study to Evaluate the Efficacy and Safety of a Green Coffee Bean Extract in Overweight Subjects. Diabetes, Metabolic Syndrome, and Obesity. 2012. 5, 21-27.

Onakpova, I., Terry, R., et al. The Use of Green Coffee Extract as a Weight Loss Supplement: a Systematic Review and Meta-Analysis of Randomized Clinical Trials. Gastroenterology Research and Practice. 2011.

Kotyczky, C., Boettler, U., et al. Dark Roast Coffee is More Effective than Light Roast Coffee in Reducing Body Weight and Restoring Red Blood Cell Vitamin E and Glutathione Concentrations in Healthy Volunteers. Molecular Nutrition and Food Research. 2011. 55 (10), 1582-1586.

Card 4: Ten Training Tips for Fat Loss

5/26/2013 3:11:06 AM

Tip 50: Prevent Knee Pain By Strengthening the Hips With Squats & Step-ups

5/26/2013 3:11:06 AM

Prevent knee pain by strengthening the hips with squats and step-ups. Knee pain has many sources, but common causes include muscle imbalances in the hip and thigh, arthritis, or a tight iliotibial band—a tendon that runs along the outside of your thigh. Research shows that doing variations of the squat and step-up can strengthen weak muscles and restore healthy knee function to prevent pain.

For example, one study of elderly people with arthritic-related knee pain showed that squat training resulted in less self-reported pain, better balance, and faster walking speed. Participants also had less evidence of chronic inflammation that is associated with arthritis.

Similarly, runners and cyclists who had knee pain and inflammation due to a tight iliotibial band, had less pain after doing training program for the hips. Strengthening the hip was more effective than increasing flexibility for improving knee function. Another study showed that single-leg squats and step-ups decreased knee pain caused by muscular imbalances in athletes.

There are many squat variations that can help you strengthen the lower body muscles for healthier knees. Use the following tips as part of a strengthening program:

•    Stationary split squats are a good place to start in order to gain strength in the hips and the VMO—a commonly weak muscle in people with knee pain.

•    Progressively more challenging step-ups (the Poliquin step-up, Petersen step-up, step-up and side step-up) will strengthen the VMO to prevent pain.

•    Split squats can also improve flexibility, helping you get ready to do full-range squats.

•    Bilateral full-range squats should be done once structural balance is restored.

•    Full squats can be followed by one-and-a quarter squats in which you go all the way down, come a quarter of the way up, go back down, and then come up.

References
Simao, A., Avelar, N., et al. Functional Performance and Inflammatory Cytokines After Squat Exercises and Whole-Body Vibration in Elderly Individuals with Knee Osteoarthritis. Archives of Physical Medicine and Rehabilitation. April 2012. Published Ahead of Print.

Health Tip 5: Cut Sugar Cravings with Glutamine

5/26/2013 3:11:06 AM

When you experience a craving, it’s because your brain wants sugar. And it wants it now! Glutamine is an alternate source of glucose available to the brain and has the additional advantage of getting there quickly! You can open a capsule and put it under your tongue and the sugar craving will decrease within minutes. Or better yet, put a heaping spoonful in water. Robert Atkins, MD, has suggested the following for a sugar urge: Take 1 to 2 g of L-glutamine, preferably with some heavy cream and just a touch of non-sugar sweetener. “The immediate desire to eat something sweet will pass,” says Atkins.

[From Jonny Bowden, PhD, CNS, best-selling author of The Most Effective Natural Cures on Earth]

Ten Ways to Use Your Leftover Turkey

5/26/2013 3:11:06 AM

When everyone is sated, the Thanksgiving festivities are winding down, and it’s time to start the cleanup, it’s not uncommon to find yourself left with 5-10 pounds of turkey meat from your holiday bird. According to the National Turkey Federation, Americans bought seven hundred thirty six million pounds of turkey for Thanksgiving in 2011. And according to the Environmental Working Group’s “Meat Eater’s Guide”, America throws away two hundred twenty eight million pounds of turkey after Thanksgiving! That means we are wasting nearly a third of that vast amount of meat. There’s really no excuse for throwing it away as leftover cooked turkey is an excellent resource for a clean eating lifestyle. Check out the following ten tips for using up your tasty turkey leftovers.

1.    Have a second Thanksgiving for lunch on Black Friday. It probably only took your family or company about twenty minutes to eat the gorgeous spread you spent hours or even days preparing. Have it again with all the trimmings to get the most out of your hard work.

2.    Make a tasty soup from some of your stock and leftover meat. This one (adapted from my recipe in The Most Effective Ways to Live Longer Cookbook) is one of my all-time favorites – easy, satisfying and delicious! And it freezes well, too.

Low-Cal Turkey, Wild Rice, and Cranberry Soup
2 tablespoons olive oil
3 large shallots, diced
3 medium carrots, peeled and cut into 1/2-inch rounds
4 cups turkey stock (or chicken broth)
1/3 cup uncooked wild rice
1½ cups shredded or diced cooked turkey meat
1 15-ounce can red beans, drained and rinsed (or kidney beans)
1 cup canned hominy, drained and rinsed (or frozen corn)
½ teaspoon tarragon
½ teaspoon thyme
¾ teaspoon salt
½ teaspoon fresh ground pepper
1/3 cup dried cranberries
2 tablespoons marsala wine

In a large soup pot, heat olive oil over medium heat. Add shallots and sauté for 3 minutes. Add carrots, stir to combine, and sauté for another 3 minutes. Pour broth over all, increase heat to high and bring soup to a low boil. Add wild rice. Lower heat and simmer, covered, for 30 minutes.
After soup has simmered for 30 minutes, stir in turkey, beans, hominy, tarragon, thyme, salt and pepper and cook for 10 minutes. Add cranberries and wine and cook for another 5–10 minutes or until rice reaches desired tenderness. Adjust seasonings, if necessary.

Yield: 4 servings

3.    Shred and freeze the portion of the leftover turkey you don’t think you’ll use in 48 hours. Seal meal-sized portions into freezer Ziplocs and press all the air out. The key to preventing the formation of pesky ice crystals is to chill the meat completely in the fridge before freezing. If you freeze it warm, the condensation will turn to ice and toughen the meat when thawed. When you’re ready to eat turkey again, take it out of the freezer and thaw it overnight in your fridge. Then use it for any and all turkey recipes –which will seem much more fresh and appealing once Thanksgiving is a distant memory.

4.    Make a big pot of chili substituting shredded turkey for chicken, ground beef or ground turkey. Use your favorite chili recipe and just sub in an equal part of leftover turkey for the meat called for. This is a double bonus because you save the time of cooking the raw meat for the recipe. Most chili also freezes really well.

5.    Make a variety of different cold turkey rollups for lunches. To keep this meal low-carb, use Romaine or stemmed collard leaves in place of bread. Try turkey salad made with just enough all-natural mayo to hold it together and a couple of spoonfuls of leftover cranberry sauce. Fill it out with fresh sprouts and enjoy.

6.    Fold leftover turkey into scrambled eggs or an omelet and serve with prepared salsa and slices of avocado for breakfast.

7.    Warm leftover shredded turkey with a small amount of your favorite barbecue sauce and serve inside hollowed out red bell peppers for a quick lunch or dinner.

8.    Make easy turkey enchiladas by spreading half a bottle of high quality prepared enchilada sauce evenly onto the bottom of a baking pan, covering with a single layer of sprouted corn tortillas, then a thick layer of shredded turkey mixed with black beans (canned, drained) and salsa, then baby spinach, then a thin layer of shredded raw cheddar cheese (optional), another layer of tortillas, and topped with the other half of the enchilada sauce. Bake in a 350°F oven for about 30 minutes.

9.    Use leftover shredded turkey in place of ground beef in your favorite Bolognese sauce recipe and serve it over roasted spaghetti squash for a filling-but-low-cal-and-carb mock “pasta” dish.

10.    Top crisp green salads with leftover turkey. My two favorites are Waldorf salad with cold shredded turkey and Cobb salad with warm, sliced turkey breast.

Want more?  Check out The Clean Food Coach Facebook Page for tons of tips, tricks and recipes for prepping clean, whole foods in tasty, innovative and easy ways.

Tip 49: Three Foods To Help You Stay Lean Through the Holidays

5/26/2013 3:11:06 AM

Eat these three foods regularly so you stay lean through the holidays. Obviously, if you’re chowing down on high-carb sugary foods, these foods won’t save you from putting on pounds, but if you focus on eating lots of protein with healthy fats and indulge with discretion, these foods can give your metabolism a lift.

#1: Vinegar helps the body store carbohydrates as muscle glycogen to be used as energy during exercise rather than storing them as fat. Vinegar also improves pancreatic function and minimizes the amount of insulin the body releases in response to carbohydrates.

Start every meal with a green salad or steamed cruciferous vegetables like broccoli and cauliflower, and add balsamic or apple cider vinegar. By eating vinegar with your vegetables at the beginning of your meal, it will lower the insulin response to everything you eat, leading to a more moderate elevation in blood sugar. Also, by eating veggies first, you will likely eat less of other, more calorie-dense foods.

#2: Berries should be your go-to fruit to preserve body composition during the holidays. They are delicious, high in fiber, but best of all they are high in specific antioxidants that have been shown to prevent fat gain in studies of animals.

Research shows that when mice were fed a high-fat diet with berry antioxidants added they gained no fat and had more favorable cholesterol levels than a low-fat diet group that didn’t receive the berry antioxidants. Researchers view blue, purple, and red berries as a treatment for obesity.

In addition, berries blunt the insulin response from eating high -carbohydrate foods. Raspberries, in particular, contain a unique antioxidant called ellagitannins that have been shown to improve the brain’s sensitivity to leptin, making you feel less hungry.

Eat berries daily and use them for treats or a dessert. Skip desserts and high-carb sweets at holiday parties and enjoy berries when you get home.

#3: Kimchi is a fermented Korean cabbage that aids insulin sensitivity and produces fat loss. Like most fermented foods, kimchi also improves digestion and may decrease inflammation in the gastrointestinal tract. Altogether, this means kimchi can help you avoid fat gain. One study found that people who ate kimchi daily lost 1.5 percent body fat—not a lot but they weren’t on a diet or exercising. The only thing subjects did differently was eat 100 grams of kimchi at every meal!

Kimchi is considered a condiment in Korea, so you just need a few bites with your meal to get the benefit.

Tip 48: Drink Green Tea To Minimize Effects of Alcohol—Prevent Belly Fat Gain

5/26/2013 3:11:06 AM

Drink green tea to minimize the negative effects of alcohol on the body. Increasing your green tea intake is a useful trick over the holidays if you find yourself indulging in alcohol more often than you’d like.

Green tea is very high in antioxidants—predominantly a kind called epigallocatechins—that protect the liver from damage due to alcohol. Not only do these antioxidants counter oxidative stress that compromise liver function, they help speed detoxification of alcoholic compounds from the body. The short-term effect is no hangover and the long-term benefit is less visceral fat gain around the middle.

For example, a fascinating study using rats showed that after 4 weeks, those who were given a large dose of green tea extract with alcohol didn’t gain any belly fat and had almost no inflammation. In contrast, rats that were given caffeine with their alcohol or alcohol alone gained belly fat and had significant inflammation.

This study tested the effect of chronic alcohol use (daily for 4 weeks), but green tea can help with casual use as well, and it is protective against foods that can lead to fat gain too. For instance, a green tea supplement minimized belly fat gain from a high fructose diet because it neutralized inflammation, elevated metabolism, and improved insulin health.

For green tea to be protective, you need a large dose—at least five cups a day. If this is too much, get a green tea supplement, and take at least 500 mg before and after indulging to speed detoxification. If you do drink your green tea, be sure to choose organic tea with non-bleached tea bags.

Reference
Chen, K., Li, P., et al. Depression by a Green Tea Extract of Alcohol-Induced Oxidative Stress and Lipogenesis in Rat Liver. Bioscience, Biotechnology and Biochemistry. November 2011. 75(9), 1668-1676.

How To Train Around An Injury: Lower Back

5/26/2013 3:11:06 AM

No one is immune to back pain. For the typical American, obesity and a sedentary lifestyle are primary causes of back pain. As for athletes – whether pro, high school or recreational – they are confronted with additional spine-unfriendly problems, such as collisions. When back pain occurs, the last thing anyone wants to do, athlete or otherwise, is train. However, this is a mistake.??

Exercise is a powerful method for helping to prevent and also resolve back pain. For competitive athletes, not playing their sport would be a disaster. After just two weeks of exercise cessation, according to the American College of Sports Medicine, a “swift and significant” detraining effect occurs. This effect is particularly pronounced in elite athletes. Case in point: In 2005 Maria Sharapova was ranked as the #1 tennis player in the world, but a shoulder injury hampered her game so badly that it wasn’t until this year and after extensive physical therapy that she was able to regain her previous tournament winning form and a #1 world ranking.??

The lesson here is that it’s much easier to maintain your strength and conditioning than to regain them. In fact, studies have shown that both strength and aerobic conditioning can be maintained for several months even if the amount of work has been reduced by two thirds, as long as intensity is maintained. So although you’ll be reluctant to keep up your workouts if your back hurts, it’s in your best interest to try to do so.??

If you are suffering from lower back pain, your best friends in the weightroom are exercise machines. As for free weights, the total-body training effect that such equipment provides so well may not be the best approach to training when your back needs TLC. Save the Olympic lifting platforms, Olympic bars with bumpers, thick bars, thick-handled dumbbells and strongman equipment for when you are 100 percent. For now, go with machines that stabilize your trunk, thereby preventing excessive flexion, extension, bending and twisting that can aggravate back pain.

??Another bit of advice: Stick with machines that have been properly designed. One way manufacturers cut costs is to make exercise machines with fewer parts without regard to human biomechanics. A fixed backrest costs less than an adjustable backrest, and fixed handles cost less than handles that rotate, but these compromises inevitably affect the function of the machine. Among the best exercise equipment is that manufactured by Atlantis because they carefully think out the design as it relates to human biomechanics and they do not compromise function to save a few dollars.?? It only takes a few seconds to master the basic lifting techniques of machine exercises, but you need to follow some guidelines to ensure maximum safety and get the most from your workout. Here are some that apply to four popular lower body resistance training machines:?? Leg Press. The advantage of leg presses is less stress on the lower back because the trunk is stabilized. In fact, people with lower back injuries or medical conditions that make squatting painful, such as scoliosis, often can perform the leg press without discomfort. Just be careful not to lower the weight so far that your lower back becomes rounded at the bottom. Also, only use machines that require you to start with your legs straight, because then you can determine exactly how far you can bend your knees safely. Conversely, if you start the exercise with knees bent, you have a tendency to jerk the weight and create adverse pressure on your lower back.??

Hack Squat. One EMG study that compared regular squats to hack squats showed that both exercises produce similar effects on the vastus lateralis (outer quad muscle) but the hack squat more strongly works the glutes and biceps femoris (the hamstring muscle involved in knee flexion). As for the lower back (erector spinae), the hack squat produces less involvement than the squat produces but more than the leg press. Also, you should avoid hack squat machines with short backrests, as they will not adequately support the lower back (in the ’70s, the backrests of some hack squat machines were so short that the pelvis would easily roll under and hyperextend the spine).??

Hip Thrust. The hip thrust is similar to the angled back squat, but the trainee faces the machine. It is a popular exercise among football strength coaches, as they believe it is similar to the positions that occur in tackling. The same safety precautions apply with the hip thrust as with other exercises performed on hip sled machines. However, because the back is not supported in the hip thrust, it is much easier for the back to flex, which can easily lead to injury.??

Leg Curls. Leg curl machines of the past had a flat bench and often caused hyperextension of the lower back. Eventually those machines were replaced with a V-shaped bench that minimizes the pressure on the back. Other back-friendly options are to use a standing, seated or kneeling variation of leg curl machines. At the Poliquin Strength Institute we have eight different leg curl machines with both cable and plate-loaded options.??

Finally, those with back pain may need to consider several issues with abdominal crunch and torso twist machines. The major problem with most crunch machines is that when the legs are anchored, you increase the activation of the muscles that flex the hip and therefore you can hyperextend the spine. To minimize the involvement of the hip flexors, always perform these exercises slowly and avoid gripping with the heels, calves and thighs. As for the torso twist machines, this type of exercise places extreme shearing forces on the disks and does little to work the obliques, as these muscle fibers are primarily aligned longitudinally to the spine.??

More than 65 million Americans are currently suffering from lower back pain at an annual cost of over $50 billion. It’s a statistic you don’t want to be a part of, so take care of your back with smart training. If you do get slammed by back pain, get appropriate medical attention and don’t be afraid to get back into the weightroom and stay strong.

Tip 47: Increase Training Volume During The Holidays To Prevent Fat Gain

5/26/2013 3:11:06 AM

Train hard with a high volume of repetitions during the holidays to prevent fat gain. This will burn a lot of energy, increase the amount of calories your body burns during recovery, and improve fat burning.

Other benefits of high volume training include the following:

Glycogen depletion—when you eat carbohydrates they are stored as glycogen in the muscle and can be used for fuel during exercise. However, if your glycogen stores are all full, carbs will be turned into fat. Depleting the stored glycogen means you get to replace it post-workout. Glycogen depleting workouts are ideal before holiday meals—just don’t overindulge!

Accomplish glycogen depletion by weight training with multi-joint lifts, moderately heavy weights using 8 to 10 reps, and lots of sets. Consider doubling your regular number of sets for a potent energy burning workout. For example, use a weight that you reach failure with by rep number 10, and try 6 to 10 sets per exercise. Decrease the weight if necessary as you progress through the sets. Shoot for doing more than 300 reps per workout.

Elevate growth hormone—training hard with a high volume will result in lactic acid buildup (yes, your muscles will burn, but just push through it). High levels of lactic acid lead to more growth hormone being released, which is the primary hormone you want to elevate for fat burning.

Using short rest periods will elevate growth hormone as will sprint interval training. Try circuit training in which you move quickly from exercise to exercise, limiting rest to 10 to 30 seconds. Or try interval training on a track or bike with 15 to 30 second sprints and an equal rest interval. Limit interval workouts to 20 to 25 minutes total.

Avoid doing steady-state aerobic training because it elevates cortisol and has no effect on glycogen depletion or growth hormone. If you want to get more exercise, go for a brisk walk.

For more body composition tips for the holidays, read Top Eight Lifestyle Tips to Lose Fat & Achieve Optimal Body Composition (http://www.charlespoliquin.com/Lifestyle/TipoftheDay/333/Top_Eight_Lifestyle_Tips_to_Lose_Fat_&_Achieve_Optimal_Body_Composition.aspx)

Top Tips for a Thin Thanksgiving

5/26/2013 3:11:06 AM

Well, here we are in the middle of the two-month American holiday eating extravaganza, looking forward to the mother of all food celebrations: Thanksgiving dinner. For many of us the Thanksgiving holiday represents a kind of unspoken “reprieve” from the balanced natural eating style we try to maintain for most of the year. If your meal is a clean one, with seasonal, low-glycemic dishes and a free range bird as the centerpiece, there’s nothing wrong with enjoying it to the hilt. But too often when we open that “anything goes” eating door, one special meal can turn into a three-day free-for-all. Here are a few tips to help you stay on track through the holiday…

•    Avoid the black and white approach to healthy eating. Try to keep your eating “rules” as guidelines or guard rails rather than rigid absolutes. That way on a special holiday you can have one helping or just a few bites of something you love but usually avoid for health reasons. Most of the time the occasional treat or overindulgence does not, in and of itself, sabotage healthy eating. The problem comes if you fall into what I call “breaking the seal” syndrome, or “stacking”. In the throes of that syndrome you may have a dinner roll as a Thanksgiving treat, but then think – “well, I’ve broken the seal, might as well have every form of gluten on this table” and proceed to power your way through a Caligula-style eating binge. While one dinner roll may not be a big issue, generous helpings of cornbread, stuffing, and all three of Aunt Tilley’s pies will likely cause you some disquiet, not to mention discomfort, after the fact.

•    Don’t skip any meals on Thanksgiving day. Treat the holiday like every other day, having a regular, balanced breakfast and lunch. If you skip meals or don’t get enough calories throughout the day trying to “save up” for a bigger pm meal, your blood sugar will be low at dinner and that’s a setup for overeating. Contrary to popular opinion, if you are starving before Thanksgiving dinner, you will not enjoy it more. Being too hungry will cause you to eat very rapidly, without really savoring the special dishes, and you will almost always eat too much.

•    Stay hydrated all of Thanksgiving week. Drinking extra water has the double benefit of preventing false hunger before and helping your system flush the effects of any overindulgence after the celebrating.

•    Stick to your regular exercise plan, working out Thanksgiving morning if at all possible. In addition to the regular health benefits of working out, keeping to your workout routine will help the rhythm of the day feel more “normal” and discourage any early onset of that “free-for-all” holiday mentality. If you can, plan for a good hard workout Friday morning as well, both to get you right back into the saddle and help you use up any extra carbs and calories.

•    Mentally prepare yourself for the meal. Take a little time that day to think through how you want to approach the celebration. Will you have cocktails or not? How many? Decide ahead and stick to your plan. Will you eat gluten, bread, dairy, dessert, etc. or not? If so, how much? Will you have seconds or not? Consider how you want to feel Friday morning. Deciding what you’ll do in advance and thinking it completely through will help you stay on your healthy track right through the holiday. On the other hand, having three beers at noon and suiting up in your stretchiest sweats for dinner will help you fall right into a hole you could seriously regret the next day.

•    Focus on the people rather than the food. In the end, though we make a big deal of the Thanksgiving meal itself, you will have a much better holiday if you put the people first and leave the eating in the background. You don’t want to get so lost in preparations or eating that you forget to really connect with and enjoy your circle of family or friends sharing the holiday with you. Thanksgiving is about giving thanks, after all, and the people closest to us are one of life’s greatest gifts.

Want more?  Check out The Clean Food Coach Facebook Page for tons of tips, tricks and recipes for prepping clean, whole foods in tasty, innovative and easy ways.

Tip 46: Prevent Soreness from Training: Omega-3s & Blueberries Speed Recovery

5/26/2013 3:11:06 AM

Avoid muscle soreness and keep workout nutrition simple by focusing on foods and supplements that should be in your diet anyway—omega-3 fats and blueberries are two of those. Research shows that both can speed recovery from hard workouts and help you get better results.

One study found that taking 3 grams of omega-3 fish oil for 7 days resulted in 15 percent less soreness after an intense eccentric workout that produced muscle damage. The fish oil included 2 grams of EPA and 1 gram of DHA, both of which are well known to decrease inflammation because they are very high in antioxidants. In fact, researchers suggest that taking fish oil can be a natural anti-inflammatory substitute for painkilling drugs such as ibuprofen because they are just as effective and don’t have negative side effects.

Blueberries can also reduce post-workout soreness because the phytonutrients they provide can help speed the removal of waste products or “garbage” produced during hard workouts. Once the garbage is gone, the body is better able to repair tissue, giving you less soreness and greater training adaptations.

For best recovery and anti-inflammatory results from blueberries and fish oil, avoid eating them with milk because the proteins in milk inhibit the antioxidant activity in the body. This is important because whey protein is the third and final post-workout supplement you should take because of its superior muscle and tissue rebuilding abilities—take whey immediately after training for best results.

Then, eat your blueberries and take your fish oil later (or earlier) once the whey has digested. Whey digests quickly, so just leave at least an hour window between taking protein and eating antioxidant-rich foods like blueberries and fish oil.

References
McReay, Y., Barnes, M., et al. Effect of New Zealand Blueberry Consumption on Recovery from Eccentric Exercise-Induced Muscle Damage. Journal of the International Society of Sports Nutrition.2012. 9(19).

Jouris, K., McDaniel, J., Weiss, E. The Effect of Omega-3 Fatty Acid Supplementation on the Inflammatory Response to Eccentric Strength Exercise. Journal of Sports Science and Medicine. 2011. 10, 432-438.

Card 3: Ten Lifestyle Tips for Fat Loss

5/26/2013 3:11:06 AM

Tip 45: Consider Eliminating Gluten For Better Body Composition—Be Sure To Avoid Processed Gluten-Free Foods

5/26/2013 3:11:06 AM

Consider eliminating gluten from your diet for better health and body composition. There’s a wide spectrum of gluten sensitivities: On the one end there are people who are sensitive to it because gluten is a difficult protein to digest. On the other are people who are highly intolerant to gluten, and eating even a tiny bit by accident will cause damage to the gastrointestinal tract and produce chronic inflammation.

In fact, humans have never had adequate stomach enzymes to digest gluten properly, and there is about three times as much gluten in wheat today as there was 100 years ago due to genetic engineering. Aside from better digestion and less inflammation, eliminating gluten means you eliminate most high-glycemic grains that contain minimal fiber and rapidly raise blood sugar.

If you choose to eliminate gluten, the following are a few things to watch out for:

•    Avoid processed gluten-free foods in favor of whole foods that are naturally gluten free. Avoid eating gluten-free substitutes such as bread and crackers because these foods are processed, often nutritionally empty, and still high in blood sugar-elevating carbs.

•    Watch out for sneaky gluten that can get into foods at restaurants or even into foods labeled gluten-free.

•    Gluten-free regulations vary around the world, however, a general consensus is that a product can be labeled gluten free if it contains up to 20 mg of gluten per kg. For reference, a slice of white bread has about 3,515 mg of gluten, so 20 mg is a small amount. But, even that small amount can cause distress and inflammation for someone with diagnosed gluten intolerance or celiac disease. For this reason it’s best to avoid all processed foods even if they are labeled gluten free.

•    Plan you diet around high-quality protein from whole foods sources such as wild and grass-fed meats, beans, nuts, and seeds.

•    Eat a wide variety of vegetables (especially leafy greens) and fruit (especially berries).

•    Focus on getting adequate fiber. Supplement with a variety of high-quality gluten-free fiber blend if your fiber intake is low.

•    Avoid all wheat products: Wheat, rye, barley, kamut, chapatti flour, brewer’s yeast, farina, semolina, spelt, bulgur, couscous, malt, seitan, triticale, and graham flour.

References
O’Bryan, Tom. The Conundrum of Gluten Sensitivity: Why the Tests are Often Wrong. a

Health Tip 4 : Diabetes and the Chromium Solution

5/26/2013 3:11:06 AM

Chromium is “insulin’s little helper.” When you eat, your blood sugar goes up, the pancreas secretes insulin, and insulin begins to remove sugar from the bloodstream and escort it into the cells. In at least one in four people, this mechanism doesn’t work properly. The cells become resistant to the effects of insulin, and the person is left with both high blood sugar and high insulin, which often puts them on the fast track to diabetes and metabolic syndrome (itself a risk factor for heart disease). What chromium does is help insulin do its job better. In this way, it works much like certain “insulin-sensitizing” medications, such as glucophage. It helps open the “doors” of the cells so that insulin (and sugar) can get in, thus reducing the burden on the body of having high amounts of both blood sugar and insulin. In one study, even 200 mcg of chromium given to people with type 1 diabetes allowed them to reduce their average insulin dosage by almost one third. [From Jonny Bowden, PhD, CNS, best-selling author of The Most Effective Natural Cures on Earth]

German Body Comp for the Ladies Part I

5/26/2013 3:11:06 AM

As the holidays approach, we need to start thinking about doing a little damage control. We are all a little more pressed for time and we stray from our healthy nutrition plan a little more often. That is why I am proposing to kick it up a notch in the gym, put the pedal to the metal, and rev up the fat burning engine that is inside of you!

The goal of the German Body Comp (GBC) program is to produce as much lactic acid as possible. The more lactic acid you produce, the more growth hormone you produce, and with that increase in growth hormone comes greater fat loss. The quickest way to start this cascade of events is to use multi-joint exercises with short rest intervals. If done properly, your heart rate will climb, your muscles will burn, and you will sweat.

I have created a workout for you to try. This workout is for the ladies with little experience in the gym. The exercises are more basic, and I have included some remedial exercises too. It is very important that you choose a weight that you will max out with by the time you get to the end of the set. If your muscles aren’t burning and shaking, then increase the weight. You should do this at least three times per week, four times would be even better.

Also, be sure to respect the rest period; 30 seconds is just enough time to switch exercise. I have purposely paired a free weight exercise with a machine so that you can do each combo right next to the machine that you are using. This way, you won’t “lose” your machine if you are training at peak times.

The following is a quick review of training nomenclature:

Exercise order: The letter/number combo refers to exercise groups. You must complete all the sets of A exercises before moving on the B exercises. If there is a number, then you alternate between exercises A1 and A2.

Sets and Reps: The first number is sets and the second is repetitions.

Tempo: Is a four number sequence that dictates the speed you will perform each part of the movement.

• The first number is the eccentric movement—when you lower the weight

• The second number is the point where you change the direction from lowering to lifting of the weight

• The third number is the concentric movement—when you lift the weight

• The fourth number is the point where you change the direction from lifting to lowering of the weight

For example, 3-1-2-0 means: down for 3, pause 1, up in 2, no pause, repeat

Rest: The time you have to rest, in seconds, between exercises A1 and A2

Now that you know the basics, you are ready to train. Enjoy!

Day 1 Sets x Reps Tempo Rest
A1 Lying Leg Curl, feet neutral 4 x 8 5-0-1-0 30 seconds

A2 Flat Dumbbell (DB) Bench Press   4 x 15          3-0-1-0         30 seconds

B1 DB Lunges, Alternating                 4 x 12         2-0-1-0         30 seconds
B2 Lat Pulldown, Pronated Grip        4 x 15         3-0-1-0         30 seconds

C1 DB Romanian Deadlift                   4 x 15        3-0-1-0         30 seconds
C2 45 degree Trap 3 Raise               4 x 15        2-0-1-1   30 seconds

Day 2
A1 DB Squats, Heels Elevated       4 x 15         3-0-1-0          30 seconds
A2 Seated Row, Supinated Grip         4 x 15       3-0-1-0          30 seconds

B1 45 Degree Back Extension           4 x 15           2-0-2-0         30 seconds
B2 Standing DB Shoulder Press        4 x 15           3-0-1-0         30 seconds

C1 Leg Press, Medium Stance          4 x 20           2-0-1-0         30 seconds
C2 Standing DB Calf Raise               4 x 12           2-0-1-1         30 seconds

Tip 44: Do Sprint Intervals Instead of Slow Aerobic Cardio To Lose Fat

5/26/2013 3:11:06 AM

Do sprint intervals instead of slow aerobic-style cardio to improve body composition. High-intensity interval training is far superior to slow cardio for fat loss and it can be done in less time than your typical boring aerobic program.

One of the original studies comparing steady-state and interval training from 1994 found that intervals allowed participants to lose 9 times more body fat than aerobic training. This study is so compelling because the interval program was done for 15 weeks whereas the aerobic program lasted 20 weeks. The energy cost of the aerobic program over the whole study period was 28,661 calories, whereas for intervals it was less than half, at 13,614 calories.

The reason that the intervals produced greater fat loss in less time is that they increased the amount of calories burned from fat during the recovery period. Researchers found that the interval group experienced changes in how their body’s used fat for fuel, resulting in fat loss.

More recent studies of interval training show that it causes a robust release of hormones that increase fat burning and muscle development. Achieve the best body composition results from sprint intervals with the following strategies:

•    Do the workout used in the 1994 study—10 sprints of 15 seconds each, increasing to 15 sprints of 30 seconds each as you adapt. These are near maximal sprints, but are not all-out—shoot for 80 to 90 percent of maximal.

•    Try 20-second all-out sprints with 10 seconds rest in 4 sets of 4 intervals. Rest 3 minutes between sets.

•    Try cycling intervals that have been used to produce belly fat loss in a number of studies: Eight second sprints with 12 seconds rest for 60 sprints total—this is just 3 sprints a minute for 20 minutes.

•    Try hill or stair running in which you sprint up as fast as you possible and jog down. Try to repeat immediately. Do 8 to 16 reps.

•    Perform weight training for the whole body in addition to sprints for optimal body composition. This will help you achieve structural balance, prevent injury, and build muscle for a faster metabolism.

References
Tremblay, A., Simoneau, J., et al. Impact of Exercise Intensity on Body Fatness and Skeletal Muscle Metabolism. Metabolism. 1994. 43(7), 814-818.

Heydari, M., Freud, J., et al. The Effect of High-Intensity Intermittent Exercise on Body Composition of Overweight Young Males. Journal of Obesity. 2012. Published Ahead of Print.

Tip 43: Practice A Martial Art To Lower Inflammation & Feel Less Stress

5/26/2013 3:11:06 AM

Practice a martial art such as judo to lower inflammation in the body and feel less stress. Studies show that doing a mind-body practice can raise internal antioxidant levels in the body to counter physical and mental stress that accelerates aging and disease.

A recent study showed that people who practice judo (judokas) had a much lower inflammatory stress response to an intense exercise trial than sedentary subjects. All of the participants tested produced free radicals that cause inflammation in response to the exercise, but the judokas had much higher internal antioxidant levels that helped eliminate the free radicals than the sedentary group.

Researchers note that endurance athletes in strenuous sports such as kayaking, running, and cycling experience high levels of inflammatory stress from training, but they don’t have the superior protective antioxidant levels seen in the judokas. There’s something about the specific methods of judo training that uniquely separate it from high-intensity sports for offsetting chronic mental and physical stress.

Similar stress-reduction benefits have been observed from mind-body practices such as yoga, mediation, tai chi, tae kwon do, jiu jitsu, soo bahk do, and aikido.

For best results from a mind-body practice like judo, try the following suggestions:

•    Bring a sense of purpose to your practice. Take it seriously and do it regularly—at least three days a week.

•    Pay special attention to breathing and the connection between the mind and body when you practice.

•    Do marital arts in addition to a resistance training program for best results. Lifting moderately heavy loads provides overwhelming strength and tissue building benefits. It also promotes fat burning to keep you lean and sleek.

Reference
Abed, K., et al. Antioxidant Status and Oxidative Stress at Rest and in Response to Acute Exercise in Judokas and Sedentary Men. Journal of Strength and Conditioning Research. August 2011. 25(9), 2400-2409.

Hardcore Ab Training

5/26/2013 3:11:06 AM

One of the most popular topics in the area of physical and athletic fitness today is abdominal training. The current generation worships “Abs of Steel.” Problem is, most of what we hear about abdominal training is untrue. In fact, there is so much misinformation that it’s difficult to separate fact from fiction – and from fraud. But we love a challenge, so let’s get started.

Despite hundreds of heavily marketed exercise toys that claim to develop the abdominals, the fact is an athlete can develop tremendous abdominals without ever performing a sit-up, crunch or anything involving fancy circus balls or other gimmicks. Core training, to use the popular buzzword, doesn’t have to be complex training. As evidenced by the muscular midsections of powerlifters and weightlifters, simply performing total-body lifts such as squats, power cleans and deadlifts can develop impressive abdominals. Peer-reviewed research supports this real-world evidence.

A study published in Physical Therapy in Sport in 2011 found that competitive female weightlifters had significantly stronger internal and external oblique muscles than a recreationally active control group. More specifically, the internal obliques were the thickest, followed by external, and then by transverse abdominis. This is a significant finding, as it represents a “structurally balanced” relationship.

We should note here that there is a controversy about the popular Swiss ball crunch exercise. This exercise works the rectus abdominis through an extreme range of motion; unfortunately, an overemphasis on this exercise could cause lower back pain and may create a muscle imbalance that may increase the risk of abdominal injuries and hernias. Further, and this is true for athletes who display an excessive forward tilt of the pelvis (i.e., lower cross syndrome), performing Swiss ball crunches could create shearing forces on the spine that could injure the disks. As for regular crunches, after a few sessions the exercise often becomes too easy to produce any strength training effects.

Although our position is that specific abdominal training is unnecessary for most trainees, we also understand that many trainees insist on supplementing their training with an occasional abdominal exercise. For those of you who decide to go this route, here are a few suggestions other than traditional crunch exercises.

One exercise you might consider is the single-leg jackknife sit-up (known for its popularity among Russian sprinters because it works the hip flexors and rectus abdominis in a coordinated manner such as occurs in running). In contrast to the classic jackknife sit-up, with this variation one leg is bent and the entire foot is in contact with the floor, with the other leg straight. With your arms held at your sides (or overhead and brought forward, lift your leg and trunk simultaneously as rapidly as possible. Perform an equal number of reps for each side, and increase resistance with the use of wrist and ankle weights.

Two more exercises are reverse sit-ups, with legs bent and with legs straight. With the bent-leg version, you start with the legs bent (or crossed at the ankle, such as with the Garhammer raise) and then lift the hips straight up. As you become stronger, perform the exercise with your legs straight. Although both these exercises activate the entire area of the rectus abdominis, they also strongly affect the subumbilical (below the bellybutton) area of the abdominals. Turning the feet inward, has been to increase the electrical activity of the rectus abdominis at the expense of the hip flexors.

In the weightroom, two great exercises are pullovers and straight-arm lat pulldowns. Although pretty much any pullover will affect the abs, you can perform a particularly effective variation by anchoring your feet on a sit-up board with your knees bent; pull the weight behind your head and then return to the start. The key is to keep your trunk stationary – you can make the exercise harder by leaning backward and holding heavier objects. As for straight-arm lat pulldowns performed on a high-pulley machine, the late biomechanist Dr. Mel Siff claimed that this exercise works the rectus abdominis muscle more strongly than sit-ups do! All front lever type of exercises, whether on rings or high bars are also superb for that purpose.

We maintain that the presence of specific ab training in a workout is usually a sign of faulty program design and too often a misuse of valuable exercise time. However, for those who don’t want to miss a trick, we’ve presented a few hardcore exercises you can occasionally add to your exercise mix. But the bottom line is that if you want abs of steel, you need to pump the iron!

Copyright © 2012

Tip 42: Get Adequate Vitamin D During Pregnancy For A Healthier Baby

5/26/2013 3:11:06 AM

Make sure you get enough vitamin D during pregnancy for better maternal health and to ensure a healthier baby. Not only is vitamin D necessary for the growth of a fetus, it’s necessary for health throughout the lifespan.

In addition, vitamin D supports body composition in the mother and child. Research shows a vitamin D deficiency during pregnancy has been associated with greater maternal body fat, and higher body fat in a woman’s children at 4 and 6 years of age.

A recent study of 257 women who were given either 2,000 or 4,000 IUs of vitamin D daily for a month from 12 to 16 weeks of pregnancy. At baseline, their average vitamin D level was just above “deficient” status at 22 ng/ml. By the end of the study both groups increased their vitamin D to a healthy level (36.2 and 37.9 ng/ml in the 2,000 and 4,000 IU groups, respectively).

Results showed higher vitamin D improved the overall health of the mother and infant. There was less risk of infection and lower rates of pre-term labor and birth in women with higher vitamin D levels. There were no complications associated with taking vitamin D.

The following are a few more things you should know about vitamin D and health:

•    Vitamin D is produced in the body in response to full body sun exposure during the hours of 10 am and 2 pm. Vitamin D production is impeded if you wear sunscreen or sunglasses.

•    Vitamin D levels begin to fall in September in the Northern hemisphere and bottom out by May. Surveys show populations in all latitudes are chronically vitamin D deficient, and the effect is greater during the winter.

•    Darker skinned people produce vitamin D at lower levels and have a greater tendency to be deficient, making it more important for them to supplement. For instance, in the study mentioned above, at baseline, the African American women had an average vitamin D level of 18.5 ng/ml, the Hispanic women a level of 26 ng/ml, and the white women a notably higher level of 29.5 ng/ml. The African American women were “deficient” whereas the white women nearly reached 30 ng/ml that is considered “adequate.”

Reference
Wagner, C., et al. A Randomized Trial of Vitamin D Supplementation in Two Community Health Center Networks in South Carolina. American Journal of Obstetrics and Gynecology. November 2012. Published Ahead of Print.

Clean and Simple No-Bake Pumpkin Pie (Grain-Free!)

5/26/2013 3:11:06 AM

I’ve been making pumpkin pies for years and the ingredient list and “cooking” process keep getting shorter and shorter. This softly-flavored pie has only 6 ingredients (not counting the salt), requires no baking, is gluten-free, low-glycemic load and either high in protein or high in fiber, depending which binder you use (tofu or avocado). You can also have it on the table in less than 30 minutes. This is sort of an interactive recipe because you need to decide what your priorities are –i.e. are you looking for the highest protein and lowest glycemic load? Try the tofu and Orange NuStevia combination. Don’t eat soy? Go with the avocado for the binder (it will not set as firmly as the soy). Looking for something a little sweeter and more traditionally flavored? Use canned pumpkin and 1/3 cup pure maple syrup. You can even put the filling into a traditional baked flour crust – it’s still going to be a much healthier pie than any conventional option. Experiment a bit to hit the sweet level you enjoy and make it your own, tailored to your personal tastes and fitness goals. I love orange with squash and pumpkin, so I always use the Orange NuStevia and add a couple of teaspoons of orange zest.

Ingredients

Crust
2 cups macadamia nuts (raw or roasted)

1/4 teaspoon sea salt, divided

2 tablespoons finely grated fresh ginger

Filling
2 cups fresh-cooked pumpkin* (or sweet winter squash, such as kabocha)

1 tablespoon pumpkin pie spice

Sweetener of choice, to taste (Options: 1½ droppers of Orange NuStevia; or ¼ cup maple syrup; or ¼ cup rice syrup plus 1/8 teaspoon liquid stevia; or ¼ cup tagatose; or 1 cup ripe banana slices or pitted date puree, etc.)

1 12.3-ounce package firm silken tofu or 2/3 cup lightly mashed ripe hass avocado

Instructions
To make the crust, combine the macadamias, 1/8 teaspoon of the salt and ginger in a food processor. Slowly pulse and process, turning the mix over occasionally for even processing, until it looks like fine crumbs and holds together well when you pinch it between your fingers. If it’s under-processed it will not stick together, but if it’s over-processed, it will turn into an oily nut butter. When the consistency is right, transfer contents into a 9-inch pie plate and press evenly into the bottom and up the sides of the plate, scalloping around the edges with your thumbs, if desired. Place the crust in the freezer to help it set while you prepare the filling.
To make the filling, combine the pumpkin, spice, sweetener, and remaining 1/8 teaspoon salt in a food processor and process until smooth and well-mixed. Add the tofu or avocado and process until completely incorporated (it takes a little longer for the tofu, and a little less time for the avocado). Spoon the filling into the crust and refrigerate for an hour to set completely. It’s fine to serve the pie at room temp, but it will be soft.

Yield: 8-12 servings

Notes from the Clean Food Coach:
*To cook a sugar pumpkin (or any large winter squash), simply cut it in half and remove stem and seeds. Cut each half into quarters (or eighths if the pumpkin is more than a few pounds) and cook on low in a slow cooker with 1/3 cup apple cider (optional) for 6-8 hours or until tender. Scoop out the flesh for use and discard the skins.
You can also use high quality organic cooked pumpkin, but it will taste a bit blander than fresh-cooked –consider adding another half teaspoon of ground ginger or cinnamon to the filling.

Want more? Check out The Clean Food Coach Facebook Page for tons of tips, tricks and recipes for prepping clean, whole foods in tasty, innovative and easy ways.

Tip 41: Tips To Burn More Fat During Exercise: Three Things To Avoid

5/26/2013 3:11:06 AM

Increase the amount of fat your body burns during exercise by avoiding foods that can lower your metabolic rate or make you feel sluggish. Eating fructose, dairy products, and high-glycemic carbs before training can produce poor performance and compromise your results.

What you eat pre-workout can influence the rate at which your body burns fat by as much as 66 percent. Burning fat rather than carbohydrates during weight training is best because it can lead to the best body composition. Doing so during endurance training can increase time to exhaustion by sparing carbs that are stored in the muscles to be burned at the end of a workout.

The following are things to avoid to burn more fat and get more out of your workout:

•    Avoid high-glycemic, simple carbohydrates in favor of slow-digesting carbs with protein before exercise. People commonly think they need fast-digesting carbs for quick energy like bread or “energy bars,” but these foods tend to cause a quick elevation in blood sugar, followed by a rapid drop that can leave you feeling lethargic. In addition, carbohydrates activate a chemical transmitter pathway in the brain that slows energy use and may make you sleepy.

•    Instead of simple carbs, eat only low-glycemic carbs with protein and healthy fat about an hour before training. Low-glycemic carbs will produce a slow, gradual increase in blood sugar to support energy levels and the use of fat for fuel. Basically, by eating this way, you’re telling your body what to burn and when to burn it to produce the most energy

•    Avoid fructose, particularly high-fructose corn syrup or natural sweeteners like agave before exercise. Watch out for sports drinks and other beverages. Eating fructose can lower your metabolic rate, and it inhibits fat burning during exercise, shifting your body to burn carbohydrates for energy. It also makes the cells resistant to insulin and increases lactate production, which will impede performance.

•    Avoid dairy and milk proteins before exercise because they will cause persistently high insulin levels. If your goal is fat loss, this is problematic. Avoid having yogurt or milk pre-workout in favor of one high-quality whey protein shake after exercise when a spike in insulin is okay because that is time that the body is primed to rebuild tissue.

Reference:
Gonzalez, J., Stevenson, E. New Perspectives on Nutritional Interventions to Augment Lipid Utilization during Exercise. British Journal of Nutrition. 2012. 107, 339-349.

Card 2: Ten Nutrition Tips for Fat Loss

5/26/2013 3:11:06 AM

Tip 40: Eat Protein For Breakfast To Decrease Cravings & Lose Fat

5/26/2013 3:11:06 AM

Eat protein for breakfast to decrease cravings and lose fat. A protein-rich breakfast is vitally important if you’re trying to improve body composition, and it will set you up for superior brain function all day long.

A recent study found that when young students who routinely skipped breakfast ate a high protein breakfast of whey pancakes they ate 130 fewer calories at lunch and 300 fewer calories over the course of the day than a group that ate a normal carb-filled pancake breakfast. They also reported fewer cravings for carbohydrates, such as bread, chips, and sweets, and they were less hungry throughout the day.

The results also showed that cravings were almost non-existent in the group that ate protein for breakfast because they had a better hormonal profile that affects the chemical transmitters that send messages in the brain. By setting these transmitters up with protein-rich foods, the chemical transmitters dopamine and acetylcholine are elevated, which prevents obsessive thoughts and cravings. Protein-rich breakfasts are arousing and improve reaction time and motivation, whereas carb-rich breakfasts will favor an increase in the brain transmitter serotonin, leading to a sedative effect.

It’s the amino acids in protein that do this. For instance, an amino acid called glutamine is particularly effective at decreasing sugar cravings and calming compulsive feelings. It’s used to treat alcoholism and also regulates blood sugar, which leads to less desire for carbohydrates. Studies have shown that supplementing with amino acids such as glutamine and alanine can lead to weight loss, presumably because subjects were less hungry, had a better hormonal profile, and ate less.

Incorporate more protein into your breakfasts with the following tips:

•    Try the Poliquin Meat and Nuts Breakfast: Sliced grass-fed beef roast, salmon, turkey burgers, or eggs, paired with a handful of nuts. Leafy greens or low-glycemic fruits such as berries can be substituted for nuts if you are allergic.

•    Protein-rich meals such as pancakes made from whey protein and coconut flour can be found in The Primal Blueprint Cookbook.

•    Quinoa and black beans, or gluten-free oatmeal with vanilla whey or pea protein, pecans, and walnuts are favorites at the Poliquin Strength Institute.

•    Ease into protein-based breakfast with yogurt and berries or nuts. Try almond butter with apples or pears.

•    Avoid cereal, bread, and other processed grains for breakfast.

Reference
Fallaize, R., Wilson, L., et al. Variation in the Effects of Three Different Breakfast Meals on Subjective Satiety and Subsequent Intake of Energy at Lunch and Evening Meal. European Journal of Nutrition. 2012. Published Ahead of Print.

Health Tip #3: Asthma Relief with Vitamin B6

5/26/2013 3:11:06 AM

Vitamin B6 is one of the most utilized vitamins in the body and plays a vital role in managing critical conditions such as asthma. In general, people with asthma have a defect in the metabolism of the amino acid tryptophan. In one study, oral supplementation of 50 mg of B6 twice daily resulted in a dramatic decrease in the frequency and severity of asthma attacks. People with asthma who undergo treatment with the drug theophylline definitely need B6 supplementation, as that medication may significantly suppress vitamin B6. Extra B6 can also reduce the typical side effects of theophylline (headaches, nausea, irritability and sleep disorders).

[From Jonny Bowden, PhD, CNS, best-selling author of The Most Effective Natural Cures on Earth]

Tip 39: Tips To Make Antioxidants Work For Your Health

5/26/2013 3:11:06 AM

Do you wonder if antioxidants work? They do! However, you have to understand how they work if you want to be able to get the benefits for health, wellness, and body composition.

Your body has a natural antioxidant system that protects it from free radicals, which are produced in response to physical stress, drinking alcohol, taking medications, exposure to pollution and toxins, smoking, and eating animal protein, grain-based carbs, or foods with unhealthy fats. When functioning at a high level, your body makes an antioxidant inside the body called glutathione that allows for complete detoxification of these free radicals.

In order for glutathione to be produced in the body, many other nutrients and enzymes have to be present as well. These nutrients and enzymes are made up of what we casually call antioxidants. The antioxidants that are found in berries, olive oil, dark chocolate, green tea, and whey protein all provide different vitamins, minerals, and plant nutrients that help glutathione work it’s magic and protect you from cell damage due to free radicals.

With this science in mind, a group of researchers recently tested the effect of giving overweight men a whey protein supplement in conjunction with a weight training program. Whey protein provides the amino acid cysteine, which along with glycine and glutamine, make glutathione. It also provides vitamin C.

After 6 weeks, the men who took whey had a large increase in their blood antioxidant levels, and they lost more body fat than a group that didn’t take the whey protein. Higher vitamin C and glutathione from the whey supplement allowed for a more protective internal antioxidant system because these two nutrients stabilize each other.

Use the following tips to make antioxidants work for you:

•    Do eat whole foods that are naturally high in vitamins, minerals and phytonutrients such as green tea, olive oil, berries, and green vegetables.

•    Supplements that can enhance glutathione production and the antioxidant system include whey, glutamine, vitamin D, alpha lipoic acid, carnitine, curcumin, ginger, boswellia, and green tea extract.

•    Don’t pay attention to ORAC claims. ORAC claims are based on the antioxidant activity of a food or nutrient in a test tube and have no relation to how that food will enhance a human’s internal antioxidant system.

•    Don’t pay attention to labels on packaged foods that say they are high in antioxidants. First, you shouldn’t be eating packaged foods because they are often processed and contain unhealthy fats and chemicals, meaning any antioxidant benefit will probably be cancelled out by the other ingredients in the food. Second, those antioxidants are often of poor quality and are added to the food, and not naturally occurring. Avoid them.

Reference

Sheikholeslami Vatani, D., Golzar, F. Changes in Antioxidant Status and Cardiovascular Risk Factors of Overweight Young Men after Six Weeks Supplementation of Whey Protein Isolate and Resistance Training. Appetite. 2012. 59, 673-678.

Is Sugar More Trouble Than It's Worth?

5/26/2013 3:11:06 AM

For optimal body composition, sugar is absolutely more trouble than it is worth. Eliminating sugar is the best choice if you want to get and stay lean, prevent diabetes and avoid a host of health problems, including cancer, hypertension, heart disease, and accelerated aging. It’s not that sugar directly causes these health problems, but we eat WAY too much of it every day, making us fat and degrading our health. Sugar should be used as a delicacy in small quantities once a week, but the average American eats 22 to 28 teaspoons of added sugars A DAY—that’s 350 to 450 calories, or nearly a pound a week, that few people can afford.

Many people think that sugar is okay in moderation, or that there are sweeteners that are better for us because they are raw, natural, or come from a plant. Just because it’s raw and plant-based doesn’t mean it won’t make you fat!

All sweeteners except artificial ones come from plants—refined sugar, brown sugar, molasses, evaporated cane juice, raw sugar, organic cane sugar, agave, maple syrup, fructose, juice concentrates, and corn syrup—they are all completely natural. Honey, the remaining sweetener, contains vitamins, antioxidants, and is thought to enhance the immune system, but if fat loss is your goal, it should be avoided because of the high fructose content.

To help you make your own informed decision about sugar intake, this article will look at how the body processes different forms of sugar and what the research tells us about sugar and health risks.

What Is Sugar?
For the purpose of this article, sugar includes all the sweeteners that are produced from sugar cane, sugar beets, corn, fruit, honey, agave, maple syrup, and fructose. White and brown sugar, evaporated can juice, raw sugar, and molasses are all made up of a sugar molecule called sucrose, which is about half fructose and half glucose.

Glucose is the sugar that is turned into glycogen and stored in the cells for energy, or if there is too much of it, it is turned into fat. Glucose isn’t sweet by itself, but when paired with fructose in an equal ratio it is what we know as sugar. If you need to replenish energy stores quickly after a very intense workout, glucose is the best choice, but from a body composition perspective it should be avoided.

Fructose is the sugar that is found in fruits and some vegetables, and it makes up at least 48 percent or more of all the sweeteners mentioned here. Fructose is metabolized by the liver and it doesn’t raise insulin. Still, studies show that eating foods with added fructose can put you at greater risk of diabetes, and lead to significant fat gain, especially visceral belly fat.
Orange and grape juice concentrates contain slightly more than half fructose, with the rest being glucose. High-fructose corn syrup is 55 percent fructose and 45 percent glucose, whereas agave is 88 percent fructose and 12 percent glucose, which is the reason that agave is not the wonder sweetener that it has been marketed to be. It is true agave has a low-glycemic index since it is mostly fructose, but that whopping dose of fructose appears to wreck metabolic havoc on the body.

The Problem With Sugar
There is a serious flaw with the argument that sugar is okay in moderation. Humans don’t seem to be able to control themselves when it comes to sugar intake. And for good reason: Sugar has the effect of altering hormone response and brain function so that we are driven to eat more of it.

Wakefulness, energy expenditure, and the brain’s reward center are all downregulated when we eat sugar. A network of transmitters in the brain respond to the food you eat, and if you eat carbs, especially sugary carbs, the network is inhibited, slowing energy use and making you less alert. For example, dopamine signaling is reduced so you feel less pleasure and want more sweets, while the hormone leptin, which suppresses hunger and signals fullness, is not elevated.

Humans aren’t to “blame” for loving sugar or being unable to control their intake since it basically hijacks the brain to persistently crave more sugar, a craving that the vast majority of humans are not able to overcome. And many people eat some if not lots of processed foods, nearly all of which contain some added sugar, making their intake that much higher and intensifying their cravings. Therefore, if you or your children eat foods with added sugar on a regular basis, there’s little doubt that you are getting too much, and putting yourself at risk of insulin resistance, diabetes, obesity, and disease.

If you don’t eat processed foods EVER, you have a shot at completely avoiding sugar, or choosing to eat it only in severe moderation. However, if are trying to lose fat, completely avoiding sugar is the best solution.

The Problem With Fructose
Fructose was originally thought to be a great alternative to sucrose because it doesn’t affect insulin. Recent research shows that when you consume food or beverages with added fructose, it will slow your metabolic rate, halt fat burning in the body, and the liver will turn any excess fructose into fat very quickly.

For example, a study in the European Journal of Clinical Nutrition compared the effects of eating a diet that was high in fructose-based carbohydrates with one that included mainly glucose-derived carbs on body composition in overweight individuals. Researchers had participants eat a diet that was 15 percent protein, 30 percent fat, and 55 percent carbohydrate (30 percent was complex carbs and 25 percent was either fructose or glucose) for 10 weeks.

Both groups gained fat, but the fructose group gained more fat, most of which was visceral belly fat. They also decreased their resting metabolic rate, meaning they burned fewer calories at rest after the 10 weeks, which is never a good thing because it will lead to an excess energy balance and fat gain. Fat burning was also decreased in the group that ate the fructose, which is a very unfavorable result because it leads to fat accumulation in the liver and decreased insulin sensitivity.

Other studies provide additional evidence that fructose is bad news: A Harvard review of 300,000 people found that for each 12-ounce serving of high-fructose corn syrup sweetened beverage ingested a day, diabetes risk was increased by 15 percent, and a similar finding linked fructose sweetened beverages with greater visceral belly fat and insulin resistance in teenagers. Aside from causing visceral belly fat gain, diabetes risk, and lower metabolic rate, fructose intake is thought to lead to elevated blood triglyceride levels, which is a primary indicator of heart disease risk.

All of these negative effects are set off by what happens with the liver when too much fructose enters the system. The liver can process a small amount of fructose efficiently, such as the amount found in a serving of blueberries or raspberries. But more than a few grams gets converted quickly by the liver into fat, and the liver appears to favor putting the fat into muscle, the abdominal cavity, and the liver itself. All this fat is called visceral fat and it is the worst kind for you to have because it sends out inflammatory factors that promote insulin resistance, raise triglycerides, and degrade muscle tissue.

Ten Tips To Avoid Sugar For A Better Body Composition

1)    Eliminate All Processed Foods
The easiest way to avoid sugar is to eliminate all processed foods. Opt for whole foods: Organic meat, whole milk dairy, nuts, seeds, beans, vegetables, and fruit.

2)    Read All Food Labels
You should avoid all processed and packaged foods, but in the rare cases that you can’t, try to buy foods that don’t have added sugar. First, check the ingredient list for all of the following: Sugar, evaporated cane juice, high-fructose corn syrup, corn syrup, beet sugar, brown rice syrup, agave, honey, molasses, brown sugar, and fruit juice concentrates.

Second, check the nutrition label to find out how many grams of sugar are in the food. This may be added sugar or naturally occurring sugar, which is found in milk, plain yogurt, and fruit. Don’t worry about naturally occurring sugar as long as you eat reasonable quantities. Obviously, you want to avoid added sugars whenever possible.

3)    Start By Limiting Sugar Intake to 100 Calories a Day
If you are a sugar junkie and can’t fathom the idea of eliminating sugar, start by cutting back. Shoot for 100 calories a day, which is equal to about 25 grams a day or 6.5 teaspoons.

4)    Avoid All Sweetened Beverages
Avoid all sweetened beverages and all other beverages that have added sugar, including diet and regular soda, tea, sports drinks, energy drinks, etc. There is compelling evidence that sweetened beverages of all kinds are linked to accelerated fat gain, greater risk of obesity, diabetes, and other health problems because liquid sugars are turned into fat very quickly and alter insulin sensitivity.

5)    Avoid Fruit Juice
Avoid fruit juice. Juice contains none of the fiber of fruit and most fruit juices have a whopping dose of added sugar. Even if they don’t, from a body composition perspective, you need to avoid them because the liquid sugar (much of which is fructose) is quickly converted into fat just like with soda.

6)    Minimize Your Fructose Intake
Save your fructose intake for fruit and avoid all other forms. Most fruits are high in fiber, vitamins, and antioxidants, making them an important part of your diet. For fat loss, limit your intake to 5 to 10 grams of fructose a day, with very active individuals maxing out at 20 grams. Lower fructose fruits and vegetables include most berries, nectarines, grapefruit, avocado and tomatoes. Bananas, apples, and pears are on the high end of the scale.

7)    Don’t Add Sugar To Foods or Beverages
If you currently drink tea or coffee with added sugar, stop.

8)    Accept that There Is No Healthy Sugar
Although added fructose may be the worst sugar because of how it slows metabolism and halts fat burning, there is NO nutritional value in any form of sugar except possibly honey. For optimal body composition, avoid ALL sugar. Be aware that “healthier” sweeteners are a myth—agave is one of the worst sweeteners because it is almost pure liquid fructose with an even higher fructose content (88 percent) than high-fructose corn syrup!

9)    Avoid Diet Sweeteners
Avoid diet soda and other diet sweeteners because many are chemically derived and have been linked with severe health problems and cancer risk. Ingesting sweeteners such as aspartame, splenda, etc., increases your toxic load, and there is evidence that humans naturally use sweet taste to predict the caloric content of food. Eating sweet non-caloric substances may degrade this predictive relationship, leading us to eat more calories, and producing fat gain.

For example, controlled studies of rats have found that feeding the animals artificially sweetened food reduces the correlation between sweet taste and the caloric content of foods, resulting in increased energy intake, fat gain, and a blunted thermic response to sweet-tasting diets. This means the rats’ bodies adapted to burn fewer calories in response to the same amount of food intake, indicating a slower metabolic rate.

10)    Enjoy Stevia in Moderation
Stevia is a non-caloric sweetener that comes from the stevia bush, which is native to South America. It has been found to improve glucose tolerance and may help fight diabetes. Other studies have shown it can lower blood pressure and may convey additional health benefits. Stevia doesn’t cause an insulin release but it does need to be metabolized by the body, which happens via a detoxification through the liver and kidneys. So, it’s not turned into fat or used as energy in the body, but it still must be processed and excreted, meaning you don’t want to eat huge quantities.

Copyright © 2012

Tip 38: Want Your Kids To Get Better Grades? Have Them Weight Train!

5/26/2013 3:11:06 AM

Help your kids get better grades by having them start a weight training program. By starting your kids training young, you will give them tools to stay healthy, lean, and perform better at school. Research shows that cognitive function is enhanced by physical activity, but the benefit goes even further, leading to higher GPAs in students who are involved in a weight training program.

A new study found that university students who had an A-average GPA performed weight training the most, at an average of 3 to 4 times a week. Students with a B-average GPA weight trained an average of 3 times a week, whereas those with a GPA of C or below weight trained about 2 times a week.

Previous studies of the positive relationship between GPA and weight training show an even stronger benefit for children. Consider the benefits of getting your kids to train young:

•    They will learn proper technique and gain strength.

•    They will accumulate “training years” so that they can progress to more technically challenging exercises sooner.

•    They will be able to train on their own correctly once they reach adulthood and will have a powerful tool to maintain optimal body composition.

•    Training will support many functions in the body, including detoxification, blood sugar management, and bone building.

•    They will perform better at sports and have less risk of injury.

•    They will have better cognitive function and perform better at school.

Don’t you wish you’d started lifting as a kid?!

The key to starting your kids on a weight training program is to get them a trainer or coach who has experience training youth. There are group programs as well, but be sure the ratio of kids to coach is small so that kids get hands-on attention to learn technique and stay safe in the weight room. The goal of youth training, especially before puberty, should be on general preparation, in which kids learn basic lifts, build neuromuscular strength, gain coordination, and have fun.

Reference
Keating, X., et al. Strength Exercise Frequency, Body Mass Index, and Academic Performance Among University Students. Journal of Strength and Conditioning Research. 2012. Published Ahead of Print.

Ten Common Sense Tips For Immune Support

5/26/2013 3:11:06 AM

Support your immune system and ward of colds and flu with these ten easy tips. No one has time to get sick these days, and if you’ve got a busy household with children to care for, staying healthy is your highest priority. In this media and ad-obsessed world, the myths and misconceptions about how to stay healthy are greater than ever before. Have no fear—a little common sense and a commitment to taking care of yourself and those you love will do wonders for the immune system.

Be aware that the immune system does not operate like an ON/OFF switch. There are many ways that the body can kill off viruses and germs. These are my top 10 tips for supporting the immune system.

1)    Ensure You Get Adequate Vitamin D
It’s simple, vitamin D interacts with every cell in the body, and when you’re levels are adequate, vitamin D turns on an immune agent called cathelicidin. Cathelicidin is the body’s first line of defense for your cells to kill off germs and viruses. Vitamin D also activates a gene called the P53 gene that makes sure cells are replicating properly—very important for cancer prevention.

If your vitamin D levels are low, you will be much more susceptible to illness, and if they are optimal, your immune system will be cranking. The best way to ensure you and your kids have adequate vitamin D is to get regular (every 3 to 6 months) serum tests for vitamin D. Then, you can supplement accordingly to achieve levels of at least 50 ng/ml. If regular tests are not an option, taking 5,000 IUs a day for adults and 2,000 IUs a day for kids is a safe place to start.

2)    Take A Probiotic All The Time
A lot of people only take a probiotic when their stomach is upset or when taking an antibiotic. You’ll have a stronger immune system and better overall health if you take the probiotic all the time—take extra when your stomach is under assault from antibiotics or bugs.

Probiotics directly boost the production of T cells and other enzymes that elevate immunity. They also ensure adequate digestion and absorption of nutrients from food, which is important because nutrient deficiencies will compromise the immune system dramatically. Kids can take probiotics too—they’ll feel better and be healthier.

3)    Eat At Least Five Servings Of Fruits and Veggies A Day
Eat at least five servings of fruits and vegetables a day from a variety of sources. Fruits and vegetables are crucial for a robust immune system because they provide fiber, vitamins—they can supply all your vitamin C needs—and antioxidants that will help the body get rid of toxins.

Five fruits and vegetables a day is actually a low number—but many people have trouble even getting this small amount in their diet. If you don’t get five servings, take a green vegetable or antioxidant powder in a shake to get the vitamin C and other nutrients that will keep your immune system cranking.

4)    Drink At Least Three Liters of Water A Day
Hydrate with at least three liters of water a day. Many people need significantly more water than this, but for those of you who are chronically dehydrated and don’t even know it, three liters is a good place to start. Kids need water too, so challenge your kids to drink a certain amount each day.

For the best immune response, hydrate with filtered water. Drink out of glass or a non-plastic water bottle. Don’t drink soda or other beverages with added sugar. Minimize your caffeine intake when you feel your immune system may be compromised. Avoid sports drinks. Consider adding an electrolyte packet to your water if you feel depleted or are suffering from a stomach bug.

5)    Get Enough Good Quality Sleep
Getting enough sleep will help you avoid catching a cold because you’ll have a more robust immune system. This is common sense, but kids and adults are increasingly sleep deprived, making it valuable to remind you of the need to get good rest.

Recent research in The Archives of Internal Medicine shows that poor sleep increases our susceptibility to germs and compromises our health. The study followed 153 men and women for two weeks and tracked their quality and duration of sleep. Then, during a five-day period, they exposed the participants to cold viruses. Those who slept less than seven hours a night were three times more likely to get sick than those who got more than seven hours of sleep.

Sleeping allows for greater production of white blood cells that prevent disease and sickness. Germs are everywhere and sleeping more is a good way to elevate our immunity to them.

6)    Get Enough Zinc
“Zinc is such a critical element in human health that even a small deficiency is a disaster,” writes one research group that solely studies the role of zinc in immunity.

Zinc deficiency profoundly affects the immune system because low zinc produces a direct, rapid decline in T cell function. T cells elevate the body’s immune system when viruses, bacteria, or challenges to health arise. Older people are at greater risk of zinc deficiency, which is not thought to be solely due to poor dietary intake.

Vegetarians are commonly zinc deficient as well. Sources of zinc that the body can process come primarily from seafood and meat. Plants and grains do contain zinc, but it is not bioavailable and the body can’t easily use it.

Taking zinc lozenges at the onset of a cold has been shown to reduce the severity and length of illness in randomized, placebo-controlled studies. Additionally, there is evidence that adequate zinc levels will elevate immune function and make you less susceptible to catching a virus or flu.

7)    Eat Organic And Avoid Processed Foods
You may be disinclined to eat at all if you aren’t feeling well, but ensure whatever you do eat is nutritious and as “clean” as possible. Eat organic because consuming pesticides, antibiotics, and growth hormones in your food will make you more susceptible to illness. Pesticides and hormones from meat elevate your toxic load, making the body work harder to detoxify these pollutants and blunting your immune response. By eating “dirty,” you make it that much harder for the body to launch an attack against germs and viruses when you are exposed.

Processed foods provide minimal nutritional benefit and contain additives, dyes, and bad fats. Sugar, gluten, and starches will only produce greater inflammation, compromise the gut, and cause high blood sugar. Avoid them and all processed foods.

8)    Be Smart About Training
Physical activity and strength training can elevate your immune system and protect you from cold and flu, but if you’re already feeling poorly, it may be best to skip it and get more rest.

Strength training makes your body work like a well-oiled machine so that it’s ready to launch an assault when exposed to germs and viruses. Physical activity elevates immune function by improving gene activity and the body’s natural antioxidant system. Research shows that people who do moderate to vigorous activity or strength training get sick much less often than those who are inactive. One study found a 43 percent lower incidence of illness in people who exercised five days a week.

On the other hand, intense endurance exercise has been shown to compromise the immune system, elevate stress hormones, and increase your chance of getting sick. There’s not one universal answer when it comes to immunity and training. Be smart, listen to your body, and rest when you need it. Do a short or easier workout if you feel compelled to train but are feeling under the weather.

9)    Minimize Cortisol: Go Easy On Caffeine
Caffeine and coffee do not appear to directly blunt the immune system, but if you are elevating cortisol—the stress hormone—or draining the adrenals, which are common responses to caffeine intake, you will lower your immunity. People respond to caffeine differently and nutrition plays a role, so be smart about caffeine intake. If you feel stressed, avoid it.

Green tea is an ideal alternative to coffee when you want to support your immune system and feel the need for caffeine because green tea is anti-inflammatory and can fight viruses and germs.

10)    Take Glutamine For Immune Support
Glutamine is an amino acid that is used as a fuel for immune cells. It is critical for wound healing and immune function. Stress, intense exercise, or nutrient deficiencies can deplete the body’s stores of glutamine and compromise your immune system. High levels of the stress hormone cortisol diminish glutamine levels too, and anytime you are sick your levels will get used up.

Researchers have recommended glutamine as a supplement for sick children and adults to speed recovery. If you feel like you are getting sick, you should take a large dose of glutamine and recovery will be dramatically accelerated. Raise your glutamine levels naturally by eating wild or grass-fed meats, raw spinach, raw parsley, and cabbage. Remember to opt for organic whenever possible.

References:
Cohen, S., Doyle, W., et al. Sleep Habits and Susceptibility to the Common Cold. The Archives of Internal Medicine. 2009. 169(1), 62-67.

Gordon, P., Liu, D., et al. Resistance Exercise Training Influences Skeletal Muscle Immune Activation. Journal of Applied Physiology. 2012. 112, 443-453.

Nieman, D., Henson, D., et al. Upper Respiratory Tract Infection is Reduced in Physically Fit and Active Adults. British Journal of Sports Medicine. 2011. 45(12), 9870992.

Prasad, Ananda. Zinc Deficiency. British Medical Journal. 2003. 326, 409-410.

Alvarez-Rodriquez, L., Lopez, Hoyos, M., et al. Age and Low Levels of Circulating Vitamin D Are Associated with Impaired Innate Immune Function. Journal of Leukocyte Biology. February 2012. Published Ahead of Print.

Madsen, Karen. Probiotics and Immune Response. Journal of Clinical Gastroenterology. 2006. 40(3), 232-235.

Maggini, S., Wenzlaff, S., et al. Essential Role of Vitamin C and Zinc in Child Immunity and Health. The Journal of International Medical Research. 2010. 38, 386-414.

Walsh, N., Gleeson, M., et al. Position Statement: Part 1, Immune Function and Exercise. Exercise Immunology Reviews. 2011. 17, 6-63.

© 2012 Poliquin

Tip 37: Lose Fat By Weight Training With Short Rest, Fewer Reps & More Sets

5/26/2013 3:11:06 AM

Lose fat by doing a weight training program that uses short rest periods, fewer reps, and more sets. Now is the time to start training the right way if you want to be lean and energized next summer—and you’ll be that much further ahead of everyone who sets fat loss goals at New Years!

To lose fat, your best defense is to increase your resting metabolic rate (RMR) so that you burn more calories every day. There’s a great study that shows how gaining muscle is the best way to increase your RMR. One group of women lifted weights that were heavy enough to build muscle and a second group used lighter weights that were intended to build endurance. The women that lifted the heavier weights lost nearly 12 lbs of body fat, gained about 6 lbs of muscle, and had dramatic increases in strength. The women who did the high rep/light weight program lost NO fat and gained NO muscle. They didn’t get stronger either! They completely wasted their time!

Short rest periods, fewer reps per set, but more sets are essential if your goal is fat loss. By using fewer reps you will be less bored, be able to exert more effort per rep, and get more benefit out of the work you do. By using short rest periods (in the 10 to 30 second range), you burn a massive amount of energy quickly and increase the release of fat burning hormones. Growth hormone (GH) is known to burn fat and build muscle, and it is released by the body in large quantities in response to physical stress.

Circuit training is a great way to apply these principles for fat loss because circuits are fun, intense, and get you in and out of the gym quickly. They burn more calories too: One study found that circuit training resulted in participants burning 15 percent more energy than a traditional training program that used 3-minte rest periods. Apply these fat loss strategies with the following tips:

•    Do circuit training in which you move as fast as possible between 3 exercises. Do 5 sets of 6 reps per lift with a heavy weight—you should be near failure when you complete the set so that you almost can’t lift another rep.

•    Don’t be afraid of increasing your sets—a study found that doing 12 sets of 3 reps with 25 seconds rest between sets produced much more GH than doing fewer sets or longer rest.
•    Another option is to try 6 sets of 6 reps with that same 25-second rest period. Use a pretty heavy weight so that you are seriously fatigued by the end. It will be hard, but you will lose more fat faster!

Reference
Paulo, C., Roschel, H., et al. Influence of Different Resistance Exercise Loading Schemes on Mechanical Power Output in work to rest Ratio—Equated and Nonequated Conditions. Journal of Strength and Conditioning Research. 2012. 26(5), 1308-1312.

Tip 36: Lose Fat and Prevent Diabetes by Lifting Weights Instead of Doing Aerobic Training

5/26/2013 3:11:06 AM

Lift weights instead of doing aerobic-style cardio to lose fat and prevent diabetes. You will get stronger too!

Research shows that lifting weights is a superior training method to aerobic exercise for fat loss and health, especially when you use free weight exercises such as squats and overhead presses. For example, a study using Australian diabetics showed that doing weight training at least twice a week for 40 minutes a session decreased the risk of having insulin resistance by 52 percent and improved their blood sugar management by 25 percent. Training once a week decreased risk of insulin resistance by half as much as training twice a week.

Be aware that greater insulin sensitivity (the opposite of insulin resistance that happens when you have diabetes) will help you lose fat because it means the food you eat is being burned for energy and not as readily being stored as fat.

A lot of people think more is better when it comes to training for fat loss and improving health and the study mentioned showed they are mostly right. Four times a week is considered optimal for gaining strength and improving health. However, that does NOT mean you should do aerobic-style cardio in addition to weight training.

Another study showed that when people do both they gain much less strength and have poorer results than if they had only done weight training. A group of diabetics who solely did weight training for 6 months gained much more strength than a group that combined cardio and weight training.

The researchers think that the combined exercise “impedes strength development.” Plus, participants found it boring and they were likely more fatigued because they had to spend 90 minutes training each session, whereas the other group only lifted for 45 minutes. Got that? The group that only lifted weights saved time and got a lot stronger!
Use the following training tips to get better results and prevent diabetes:

• Lift weights 4 days a week for 45 minutes to an hour. Use free weights, and do at least 3 sets per exercise.

• Use a weight that you can lift 8 to 10 times before reaching failure.

• Avoid slow aerobic cardio work. If you want to do energy system work, choose

intervals in which you go all out for short bursts and then rest for a set period of time.
• Do intervals and weight training on separate days to prevent fatigue and boredom.

Reference
Larose, J., Sigal, R., et al. Comparison of Strength Development with Resistance Training and combined Exercise Training in Type 2 Diabetes. Scandinavian Journal of Medicine and Science in Sports. 2012. 22, e44-54.

Minges, K., et al. Associations of Strength Training with Impaired Glucose Metabolism. Medicine and Science in Sports and Exercise. 2012. Published Ahead of Print.

Lighten Up Fall Dinners: Swap the Mashed Potatoes for Root Veggie Purees

5/26/2013 3:11:06 AM

White potatoes are a starchy carb that, although they’re a whole food, rate as poorly as the refined “whites” (sugar, white flour, white rice, etc.) in terms of their effect on your insulin levels. Though they’re in the medium-low range for glycemic load, in most rating tests they score even higher than white bread on the insulin index. For people trying not to spike their insulin levels (and that should be nearly everyone), the colorful root veggies of fall can offer multiple delicious and lower-starch alternatives that still warm and satisfy on a cold night. (They also offer a broad spectrum of nutrients and antioxidants lacking in white potatoes, such as beta-carotene, vitamin C, sporamins and anthocyanins.)
Most people will recognize the sweeter fall roots like yams and parsnips. But a couple of less familiar autumnal roots like the rutabaga/turnip and celeriac (also called celery root) are extremely low in calories, starches, sugars and overall glycemic load, (1 cup of cooked celeriac pieces has only 42 calories and a GL of 3; 1 cup of turnip has 36 calories and a GL of 3.) Mixing the more calorie-rich choices such as sweet potatoes with the lighter turnip or celeriac in a tasty mash will yield a side dish that is rich in flavor and nutrients, but easy on your waistline and blood sugar.

To emphasize the sweet qualities in any root veggie, you can make a simple puree by peeling and chopping about 2 pounds of the roots into large chunks and placing them into a large saucepan. Just cover the veg with a mixture of half pure apple cider (or orange juice) and half water. Bring to a quick boil, then lower the temp to a simmer, cover and cook until easily pierced with a fork. Drain well, reserving the cooking liquid. Puree the roots in a food processor with salt and pepper to taste and just enough cooking liquid to get the solids moving. To emphasize the savory qualities, prepare in the same way, but boil in plain water with 2-3 cloves of peeled garlic. When pureeing, include the boiled garlic in the mix. You can use the boiling water to thin or try plain almond milk for a creamier consistency. Toss in a couple of pats of butter for a richer finish.

Sweet Fall Medley Mash

Ingredients

2 medium garnet yams (or any sweet potato), peeled and chopped into medium chunks
2 medium celeriac, peeled and chopped into small chunks
2 medium firm apples, peeled, cored and quartered (such as Mutsu or honey crisp)
2 tablespoons pastured butter*
Salt and fresh ground pepper, to taste
1/4-1/2 cup pure apple cider (or cooking water)
1/3 cup roasted hazelnuts or pecans

Instructions

Combine the yams, celeriac and apples in a large saucepan and cover with water. Bring to a quick boil and reduce the temp to a steady simmer. Cook until the yams and celeriac are tender, about 17 minutes, and drain well, reserving some of the cooking liquid if you aren’t using cider. Transfer the roots and fruit into the food processor, add the butter, salt and pepper and gradually add the liquid, starting with ¼ cup. Puree until smooth, adding additional liquid only if needed to keep the mixture moving.
Top with the nuts to serve.

Yield: about 6 servings

Notes from the Clean Food Coach:

*To reduce the dairy or for a flavor twist, exchange 1 of the tablespoons of butter for 1 tablespoon Dijon mustard (for savory) or 1 tablespoon of raw honey (for sweet), or omit the butter entirely and leave as is or replace with 1 tablespoon hazelnut oil.

Want more? Check out The Clean Food Coach Facebook for tons of tips, tricks and recipes for prepping clean, whole foods in tasty, innovative and easy ways.

Tip 35: Use the BEST Workout Methods to Get Lean & Strong

5/26/2013 3:11:06 AM

Use the BEST workout methods to get lean and strong. Don’t make the common error of doing the wrong mode of conditioning or training for your goals.

A recent review of training protocols shows how to avoid making programming errors that will keep you from getting results. Researchers analyzed studies that tested the effect of different workout methods on strength, muscle development, endurance performance, and body fat. Here’s what they found:

•    The best way to lose body fat is to lift weights and do high-intensity interval training.

•    High-intensity intervals are best for fat loss because they increase metabolic rate after exercise to a degree that corresponds to the intensity of the training. They also increase the activity of an enzyme that increases fat burning.

•    Steady-state aerobic training (running or cycling continuously for 30 minutes) produces a decrease in muscle mass and a drop in metabolic rate. This leads to the need to exercise for longer to burn the same amount of calories. Interval training does not lead to a decrease in muscle mass.

•    If you’re training for an endurance event, like a 5 or 10K race, weight training can improve your speed AND endurance. Performing weight training WON’T compromise endurance performance or result in significant muscle development, so you won’t gain weight—you’ll just get faster!

• If you’re training to play a sport such as basketball, soccer, football, softball, tennis, or anything that requires jumping and sprinting, avoid doing steady aerobic exercise. It will make you less powerful and weaker. Opt for weight training, and add intervals if you need conditioning. This even applies to sports like golf and bowling!

Reference
Wilson, J., Marin, P., et al. Concurrent Training: a Meta-Analysis Examining Interference of Aerobic and Resistance Exercises. Journal of Strength and Conditioning Research. 2012. 26(8), 2293-2307.

Card 1: Ten Supplement Tips for Fat Loss

5/26/2013 3:11:06 AM

Tip 34: Eat More Raw Foods To Get & Stay Lean Over the Winter

5/26/2013 3:11:06 AM

Eat more raw foods to get and stay lean over the winter. Strategically adding the most unique and delicious raw fruits and vegetables to salads and other recipes is an easy way to prevent winter weight gain and may even help you drop a few pounds for the new year.

The selection of fresh foods decreases over the winter, but that just means it’s all the more important for you to make an effort to include them in your diet at every meal. Here’s why:

•    By eating more raw foods, you will decrease your energy intake and can lose weight. A Harvard study found that mice that ate only raw foods for four days lost weight even though they ate more calories overall than mice that ate cooked food. Many of the compounds in cooked foods are broken down, resulting in less energy expenditure from digesting them.

•    The Harvard study also found that food labels on packaged foods are significantly underestimating calorie content of cooked and processed foods because the calculations are based on the calories provided by the raw ingredients. People who rely on these values are lowballing their energy intake, which can obviously lead to fat gain.

•    Eating raw foods will increase your intake of water-rich foods, which can produce significant fat loss. One study found that people who ate more raw produce that was water-rich lost more weight than a group that ate a reduced fat diet. Since they were eating more of their diet from fruits and vegetables, the “water-rich” group took in 113 fewer calories daily than the reduced fat group, but they ate 25 percent more food daily!

•    Get more raw foods over the winter by making creative salads with blends of greens (bok choy, kale, chard, arugula) and crunchy veggies like peppers, beets, radishes, green beans, snap peas, cucumbers, carrots and celery.

•    Add fruit to green salads or make fruit salads with pears, apples, and citrus. Throw in some frozen berries for variety and punch.

•    Substitute raw foods for grains: Replace bread with lettuce in sandwiches, use thinly sliced yellow and zucchini squash for pasta.

•    Start every meal with raw foods—research shows whatever food you take a bite of first is the food you will eat the most of. Eat a colorful raw salad before eating holiday meals or going to parties and you’ll be less likely to eat foods you’d rather avoid.

References
Carmody, R., Weintraub, G., et al. Energetic Consequences of Thermal and Nonthermal Food Processing. Proceedings of the National Academy of Sciences. 2011.108(48), 19199-19203.

Carmody, R., Wrangham, R. The Energetic Significance of Cooking. Journal of Human Evolution. 2009. 57, 379-391.

Health Tip 2: Take L-theanine for Anxiety

5/26/2013 3:11:06 AM

L-theanine, a non-protein amino acid found in tea, is helpful in improving mood and relaxation. In fact, it’s used in Japan for just that purpose. A 1999 study that measured the brain activity of volunteers after an oral dose of 50 to 200 mg of L-theanine found that the supplement helped generate alpha brain waves, which are usually associated with relaxation. Theanine also seems to promote increased levels of gamma-aminobutyric acid, an inhibitory neurotransmitter that also has significant calming effects in the brain. If you want to relax, an L-theanine supplement might be just the thing for you.

[From Jonny Bowden, PhD, CNS, best-selling author of The Most Effective Natural Cures on Earth]

Happier, Healthier and Fitter: 10 Simple Things You Can Do NOW

5/26/2013 3:11:06 AM

“We must use time wisely and forever realize that the time is always ripe to do right.” – Nelson Mandela

Here are ten simple strategies you can employ this week to “do right” and make yourself healthier and fitter. These are research supported things you can do immediately to get healthier, have more energy, lose fat, build muscle, develop stamina, run faster, and get rid of chronic pain.

1) Take a Probiotic

Probiotics are awesome. They are tiny bacteria that naturally occur in the gastrointestinal tract and are commonly found in dairy products such as yogurt. But research shows that yogurt and dairy-based foods alone may not be effective at providing the numerous legitimate health benefits of good gut bacteria, meaning you should take a probiotic that has its potency guaranteed through the expiration date.

Probiotics aid digestion and absorption of nutrients in the gut. A healthy, clean intestine is essential for keeping you lean, and energized, with optimal brain function. Not only do probiotics ensure your body can absorb vitamins, minerals, and protein from food, but they also affect the production of neurotransmitters in the brain. A little known gem for cognitive health and happiness is that more than half of the chemicals that are involved in brain function and mood are made in the gut. Take a probiotic and you’ll support a lean physique—probiotic treatment has been shown to induce fat loss in a variety of populations—have more energy, think and feel better.

2) Read Your Supplement Labels: Check for Vitamin A and Iron

Read all of your supplement labels and check for nutrients you are allergic to or that you are getting too much of. Avoiding nutrient deficiencies is essential, but some nutrients are toxic in large quantities, meaning if you get too much of things like vitamin A or iron, you may be making yourself unhealthy!

Check the supplements you’re already taking, and make it a habit to always read ingredients before starting a new product. Look for anything you might be allergic to or that you may already be consuming a lot of. Be aware of the amount of sugar you’re ingesting from protein and carbohydrate powders. Check for what kind of omega fatty acids are in your fish oil. You want to take omega-3s in a much larger quantity than omega-6s, and opt for more DHA than EHA. In fact, most people don’t need to take extra omega-6s because they are typically abundant in modern diets.

In the case of vitamin A, you only need a little bit daily, and deficiency in this vitamin is generally only a problem in malnourished individuals in developing countries. If you get too much, it can damage the liver and cause fatigue, depression, and illness. Also, excess vitamin A can hinder vitamin D’s beneficial effects, and taking too much A has been linked to bone toxicity and an increase in hip fractures.

Be aware that some foods such as carrots, sweet potatoes, and butternut squash (notice, all orange vegetables) contain large amounts of vitamin A. Some supplements, particularly multivitamins, are packed with vitamin A as well, meaning that if you just happen to take more than one supplement with extra A you could be overdosing.

Iron in high doses is another problem, and only specific populations need to get extra iron. Women of reproductive age, pregnant women, people with chronic diseases, and possibly vegetarians or people who donate blood regularly are at risk of low iron. The rest of us probably don’t need to take supplemental iron.

3) Do Split Squats

Split squats are an essential exercise to improve leg strength and size. They are also critical for fixing structural imbalances that can cause chronic pain and injury. Split squats are so good because they help you balance your agonist/antagonist muscle pairs (such as hamstrings and quadriceps) and the pairs of limbs (right and left legs). It’s not enough just to have the appropriate strength ratio between the hamstrings and quadriceps; to achieve structural balance, the strength of the quadriceps and hamstrings on the right leg should be equal to the strength of those of the left.

Split squats with heavy weights will help you gain serious strength in the lower body, but they also require you to activate the trunk, making them a useful “core” exercise (keep the trunk erect by contracting the abdominal muscles, and avoid anteriorally tilting the pelvis). Another benefit is that split squats can decrease patellofemoral pain.

A study from the University of Plymouth, England, found that split squats require the optimal ratio of muscle activation between the vastus medialis oblique and the vastus lateralis, the two principle muscles that stabilize the patella during knee extension. Be aware that imbalances among the quad muscles can lead to the patella tracking incorrectly, which creates pain and degeneration of irreplaceable cartilage.

Everyone should do split squats, but if you’re a more advanced lifter, you can also benefit from walking and jumping lunges. Just be sure you have achieved appropriate structural balance first, otherwise you will just make current imbalances worse and probably injure yourself.

4) Eat Breakfast

Please, eat breakfast! This is one of the easiest and healthiest things you can do to improve your life. If you’re not eating breakfast, then you’re not serious about fitness and being lean, let alone being the best athlete possible. As I mentioned in the tip about taking a probiotic, more than half of your neurotransmitters are made in the gut, meaning the first thing you ingest in the morning will set up your brain and body for the day. Eating breakfast increases your metabolism from fasting overnight, creating a greater calorie burn than if you don’t eat anything. There’s significant evidence breakfast eaters are leaner, eat more protein, vitamins, and minerals, and have better insulin health.

Research shows breakfast eaters are less depressed and have a better all-around quality of life. All I have to do is mention the Poliquin Meat and Nut Breakfast and people feel happier! The meat and nut breakfast is an excellent way to get a ton of usable protein, and the nuts will slow digestion and the release of sugar into the blood stream, to keep you energized and productive for longer.

5) Lift Heavier Weights

How often do you bump your weights up? I know some of you are regularly making strength gains and reaping the rewards of carefully periodized training programs, and this tip may not apply. Consider it though, and the rest of you who are stuck on the same weight since before the summer, I challenge you, especially all you ladies out there, to lift heavier weights. It’s fun! Take one day, or even just one exercise per training session, and lift heavier weights. It is fine to perform fewer reps if you are challenged by heavier weights, and the best way to do this and maintain (better yet, increase) your volume is to perform more sets.

An easy place to start is the bench press, deadlift, or lat pulldown. Bump your weights up by 5 or 10 percent and decrease your reps per set—if you’re typically lifting 12 reps for 3 sets, drop your reps down to 7 or 8 but perform 5 sets. If you usually lift 8 reps for 5 sets, drop your reps down to 6 and lift 6 or 8 sets. You don’t need to lift heavier every session, but try a weight that really challenges you. You’ll be amazed with strength gains—this is because heavier weights will recruit more motor units and you’ll work more type II fibers, meaning you’ll likely trigger some hypertrophy as well.

6) Stop Static Stretching Before Workouts

Don’t do static stretching as part of a warmup, ever. Static stretching, or stretching a muscling in an elongated position for any length of time will make you immediately weaker, less powerful, and it has not been proven to prevent injury. If you enjoy stretching or want to improve flexibility, static stretching is fine after you work out. Or you can stretch as a session completely separate from a workout (as long as it’s at least 6 hours before you exercise), or on off days. But, it’s been well established that stretching is not good pre-exercise.

Static stretching will make you less powerful and it can modify the ideal ratio between opposing muscles, even if you stretch both the agonist and antagonist. A modified strength ratio from static stretching in the quadriceps and hamstrings has been shown to more than double rate of injury. Dynamic moving “stretches” are fine as part of a warmup. For example, bodyweight lunges or using just the bar for squats (assuming you’re going to put plates on that bar for the workout) are options, as are other movements that warm up the muscles, raise the heart rate and prime the stretch-shortening cycle instead of stunting it with static muscle lengthening.

7) Make A Fruit and Vegetable Diet Goal Daily

Eating fruits and vegetables for better health is not an earth-shaking idea, but I bet that a lot of you—especially the men—don’t eat near the recommended 9 servings of fruits and vegetables a day. If you don’t, start eating more by setting a daily goal that you will eat a certain amount of each a day. If these health-promoting foods are seriously lacking in your diet (none to two a day), start conservatively by committing to eat four servings total. For those of you who are a bit healthier, bump up your intake moderately each week.

Try to eat at least an equal amount of vegetables and fruit, or possibly more vegetables. And go for dark leafy greens, broccoli, and avocado for veggies. Berries, cherries, and mangoes are some of the best fruits, but research shows that even diets that prefer apples, pears, citrus, and tomatoes can support a leaner physique, prevent heart disease, and lead to better insulin health. One study of Brazilians and Spanish participants found that those who ate more plant-based foods were leaner, had lower cholesterol, and less chronic inflammation. Men reported eating significantly fewer fruits and vegetables than women in the study, and since men tend to have greater risk of belly fat gain and heart disease, this evidence makes this tip all the more relevant to the male population.

8) Add Eccentric Training To Your Workout

Add eccentric training to your workout, even if you only perform it once a week or for a few exercises. Eccentric training will help you get stronger and overcome plateaus. The simplest way to add eccentric training is to use a slow tempo for the eccentric portion of a lift followed by a faster concentric motion. For example, you can do the split squats I suggest in number 3 eccentrically but slowing the down motion so that it takes 4 seconds rather than 1 or 2. Lower yourself on a 4 count, pause for 1 second in the down position, and then come up as quickly as you can. This can also be done with the lowering phase of the squat, the bench press, or the deadlift.

To get a stronger back, perform the down phase of a chin up eccentrically by lowering yourself as slowly as possible. If you’re not able to lift your whole body weight yet, only perform the down motion. Otherwise, simply perform the down motion with a slower tempo than the up.

Eccentric training makes you stronger and builds muscle because it causes greater muscle damage than concentric training. It will lead to greater delayed onset muscle soreness and fatigue, meaning you don’t want to train this way every day and always need to allow proper recovery time.

9) Attend Your Abs: Dos and Don’ts

Work your abs by almost eliminating abdominal exercises. Performing ab exercises is practically useless, according to ample research. The best way to work the abs is to perform lots of heavy dead lifts, squats, and Olympic lifts.

Research shows one of the best exercises for the obliques is Olympic lifting. The snatch and clean provide a strenuous overload to the fast-twitch abdominal fibers, which will help you build nicely sculpted abs. The abdominal and lower back stabilizers are also targeted with the catch portion of the snatch and clean—the push press and jerk are good too.

For less advanced lifters, training your whole body is better for strong abs than doing ab isolation exercises. A recent study from Southern Illinois University found that performing a robust group of seven ab exercises for six weeks had no effect on body weight, body fat, belly fat, or waist circumference—pretty useless! It’s fine to throw in a leg lowering or low cable supine pull- exercise, but programs that work your whole body and require you to stabilize through the trunk—remember split squats—will be more effective.

Also, ditch your weight belt. Unless you’re hanging weight plates off it to do weighted full-range chin ups, you’ll be stronger and healthier if you lift without a weight belt. Research shows that training with a belt can put you at greater risk for an injury. There may be a time and place for weight belts, but if you use one regularly, consider mixing it up and lifting without it.

10) Sleep Better: Magnesium and Darkness

Magnesium is a lesser known bit of sleep-inducing magic. It’s surprising how few people know about the importance of magnesium for good sleep since it is so effective. It works because magnesium has a calming effect on the nervous system, and if you’re deficient in magnesium, which almost everyone is, you’ll have altered brain function and an elevated sympathetic nervous system.

Research supports taking magnesium for sleep. By adding magnesium to the diets of people who suffered from poor sleep, the participants slept significantly better, and they had a decrease in sympathetic nervous activity, which is an indicator of stress and arousal. A second study of people who were chronically sleep restricted found that they had low magnesium levels. The more deficient they were, the more exhausted they were, and the higher their sympathetic nervous activity was.

Don’t buy a cheap magnesium because it won’t work, won’t be absorbed, and will likely give you diarrhea. Naturally, I suggest my Topical Mag or Uber Mag to begin to bring your magnesium levels up.

You also need to turn off all lights, screens, and light-emitting devices in your bedroom for good sleep. This should be a no brainer, but I’m always surprised how many people have light in their bedrooms and they don’t even realize it. This applies to clock lights, screen lights, internet router lights, night lights, and outside lights. Turn ‘em all off, and get blinds or curtains that keep the outside lights out. You should also get rid of all electrical fields in your room. Turn your computer and phone off, and if you need an alarm clock, get a battery operated one because they don’t emit the same electrical fields even if they do emit light. I’d even suggest going so far as to turn off the breaker responsible for your room, but obviously that may be too much of a hassle. You’ll be amazed how much better you’ll sleep just by making your room as dark and electric-free as possible.

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References #1

Kadooka, Y., Sato, M., et al. Regulation of Abdominal Adiposity by Probiotics (Lactobacillus Gasseri SBT2055) in Adults with Obese Tendencies in a Randomized Controlled Trial. European Journal of Clinical Nutrition. 2010. 64, 636-643.

Messaoudi, M., Lalonde, R., et al. Assessment of Psychotropic-Like Properties of a Probiotic Formulation (Lactobacillus Helveticus R0052 and Bifidobacterium longum R0175 in Rats and Human Subjects. British Journal of Nutrition. 2011. 105, 755-764.

References #2

Johansson, S., Melhus, H. Vitamin A antagonizes Calcium Response to Vitamin D in Man. Journal of Bone and Mineral Research. October 2011. 16(10), 1899-1905.

Melhus, H., Michaelsson, K., et al. Excessive Dietary Intake of Vitamin A is Associated with Reduced Bone Mineral Density and Increased Risk for Hip Fracture. Annals of Internal Medicine. November 1998. 129(10), 770-778.

Coad, J., Conlon, C. Iron Deficiency in Women: assessment, Causes, and Consequences. Current Opinion in Clinical Nutrition and Metabolism Care. September 2011. Published Ahead of Print.

Goddard, A., James, M., et al. Guidelines for the Management of Iron Deficiency Anemia. Gut. October 2011. 60(10), 1309-1316.

References #3

Irish, S., Millward, A., Wride, J., Haas, B., Shum, G. The Effect of Closed-Kinetic chain Exercises and Open-Kinetic Chain Exercise on the Muscle Activity of Vastus Medialis Oblique and Vastus Lateralis. Journal of Strength and Conditioning. 2010. 24(5), 1256-1262.

Reference #4

Jenkins, D., Srichaikul, K., Kendall, C., Sievenpiper, J., Abdulnour, S., et al. The Relation of Low Glycaemic Index Fruit Consumption to Glycaemic Control and Risk Factors for Coronary Heart Disease in Type 2 Diabetes. Diabetologia. February 2011. 54(2), 271-279.

Mahoney, C., Taylor, H., Kanarek, R., Samuel, P. Effect of breakfast composition on cognitive processes in elementary school children. 2005. Physiology and Behavior. 85(5), 635-45.

Hamid, R., Farshchi, M., MacDonald, I., MacDonald, T. Deleterious effects of omitting breakfast on insulin sensitivity and fasting lipid profiles in healthy lean women. American Journal of Clinical Nutrition. 2005. 81(2), 388-396.

Song, W., Chun, O., Obayashi, S., Cho, S., Chung, C. Is Consumption of Breakfast Associated with Body Mass Index in U.S. Adults? Journal of the American Dietetic Association. 2005. 105(9), 1373-1382.

References #5

Gorassini, m., Yang, J., et al. Intrinsic Activation of Human Motor Units: Reduction of Motor Unit Recruitment Thresholds by Repeated Contractions. Journal of Neurophysiology. 2001. 87, 1859-1866.

Sale, D. Neural Adaptations to Strength Training. The Encyclopedia of Sports Medicine: Strength and Power in Sport. Komi, P., ed. Malden, MA: Blackwell Scientific. 2003. Pp. 281-294.

References #6

Costa, P., Ryan, E., et al. Acute Effects of Static Stretching on Peak Torque and the Hamstrings-to-Quadriceps Conventional and Functional Ratios. Scandinavian Journal of Medicine and Science in Sports. June 2011. Published Ahead of Print.

Esposito, F., Limonta, E., Ce, E. Time Course of Stretching-Induced Changes in Mechanomyogram and Force Characteristics. Journal of Electromyography and Kinesiology. 2011. 21, 795-802.

References #7

Hermsdorff, H., Barbosa, K., et al. Vitamin C and Fiber Consumption from Fruits and Vegetables Improves Oxidative Stress Markers in Healthy Young Adults. British Journal of Nutrition. October 2011. Published Ahead of Print.

Griep, L., Verschuren, W., Kromhout, D., Ocke, M., Geleijnse, J. Raw and Processed Fruit and Vegetable Consumption and 10-Year Stroke Incidence in a Population-Based Cohort Study in the Netherlands. European Journal of Clinical Nutrition. 23 March 2011. 65, 791-799.

Griep, L., Verschuren, W., Kromhout, D., Ocke, M., Geleijnse, J. Colors of Fruit and Vegetables and 10-Year Incidence of CHD. British Journal of Nutrition. 8 June 2011. 1-8.

Reference #8

Leal, M., Lamas, L., Aoki, M., Ugrinowitsch, C., Sorelli, M., et al. Effect of Different Resistance-Training Regimens on the WNT-Signaling Pathway. European Journal of Applied Physiology. 2 March 2011. Published Ahead of Print.

Sheppard, J., Young, K. Using Additional Eccentric Loads to Increase Concentric Performance in the Bench Throw. Journal of Strength and Conditioning Research. 2010. 24(10), 2853-2856.

References #9

Sitilertpisan, P., Pirunsan, U., Puangmali, A., Ratanapinunchai, J., et al. Comparison of Lateral Abdominal Muscle Thickness Between Weightlifters and Matched Controls. Physical Therapy in Sport. March 2011. Published Ahead of Print.

McGill, S. Core Training: Evidence Translating to Better Performance and Injury Prevention. Strength and Conditioning Journal. 2010.32(3), 33-46.

References #10

Nielsen, F., Jornson, L., Zeng, H. Magnesium Supplementation Improves Indicators of Low Magnesium Status and Inflammatory Stress in Adults Older than 51 Years with Poor Quality Sleep. Magnesium Research. 2010. 23(4), 158-168.

Omiya, K., Akashi, Y., Yoneyama, K., Osada, N., Tanabe, K., Miyake, F. Heart-Rate Response to Sympathetic Nervous Stimulation, Exercise, and Magnesium Concentration in Various Sleep conditions. International Journal of Sport Nutrition and Exercise Metabolism. 2009. 19(2), 127-135.

Havas, Magda. Dirty Electricity Elevates Blood Sugar among Electrically Sensitive Diabetics and May Explain Brittle Diabetes. Electromagnetic Biology and Medicine. 2008. 27, 135-146.

De Vocht, Frank. “Dirty Electricity”: What, Where, and Should We Care? Journal of Exposure Science and Environmental Epidemiology. 2010. 20, 399-405.

Tip 33: Use Magnesium to Prevent High Blood Pressure

5/26/2013 3:11:06 AM

Use magnesium to prevent high blood pressure and you will also have a better cholesterol profile. Magnesium has an all-around relaxing effect on the body, calming the nervous system. It allows the blood vessels to relax, leading to a healthier, lower blood pressure.

A new scientific review shows that getting adequate magnesium can decrease blood pressure readings to a greater degree than taking a blood pressure lowering drug. For example, a clinical trial that tested the effect of antihypertensive and lipid lowering drugs considered a drop in systolic blood pressure of 2 mm Hg to be significant for reducing the risk of heart disease, heart attack and stroke.

But magnesium, does an even better job than medication: Across all studies reviewed, systolic blood pressure dropped by an average of 3 to 4 mm Hg and diastolic blood pressure dropped by an average of 2 to 3 mm Hg, both substantial decreases.

The most notable drop in blood pressure came from taking a dose of 370 mg/day of magnesium citrate. The authors of the study make a few important points that you should be aware of:

•    Getting adequate magnesium can decrease blood pressure readings to the same degree as eating a very low salt diet or performing an exercise program.

•    The average daily intake of magnesium in the Western world has declined from about 500 mg/day in the 1900s to closer to 175 mg/day.

•    Low magnesium contributes to a number of stress-related health problems, including high blood pressure, inability to sleep, and poor blood sugar management.

•    Get enough magnesium and practice other lifestyle behaviors such as avoiding alcohol, working out at least three times a week, eating fruits and vegetables daily, and staying lean to prevent high blood pressure.

•    The U.S. government recommends an intake of 320 mg/day for women and 420 mg/day for men, both of which are low compared to what most alternative medical specialists would consider an adequate dose—generally in the range of 500 mg/day of magnesium from a high-quality source such as magnesium glycinate, citrate, or taurate, among others.

References
Kaas, L., Weekes, J., et al. Effect of Magnesium Supplementation on Blood Pressure: A Meta-analysis. European Journal of Clinical Nutrition. 2012. 66(4), 411-418.

Want To Look More Feminine? Gain Muscle!

5/26/2013 3:11:06 AM

The whole point of weight training is to get some muscle…isn’t it?! It would be like saying you are scared of getting too flexible when you start doing yoga! Ridiculous right?

The goal of lifting weights is to sculpt the body. It’s the muscles that give shape to the body; the only shape fat gives is round! Therefore, the muscles need to grow in order to get that shape that is so esthetically pleasing.

There are some women who gain muscle more easily than others, just like there are women who are more flexible than others. It’s a genetic thing; but no woman will look like a female bodybuilder from simply doing weight training, even if she is genetically prone to being muscular. Female bodybuilders work extremely hard, spend hours a week training, and typically supplement with nutrients that help them build that muscle.

Would you rather be skinny fat and flabby or more lean and muscular? The skinny fat women are the ones who look good in size 2 jeans, but horrible in a bikini. The typical lean, muscular woman will fit in a size 6 or 8 because it is the only size her quads will fit into, but she will have to get the waist taken in. To whoever invented stretchy jeans, on behalf of all women who train, THANK YOU!!!

The point I am trying to make is that even if you do gain muscle, it is not a bad thing. Muscle always looks better than fat. Plus, women with more muscle tend to live longer, be healthier, have stronger bones, and less risk of disease.

Muscle and Genetics

Your genetics will dictate how much muscle you will gain under certain conditions. Here’s how it works: Everyone has a gene that controls a substance called myostatin in the body. When myostatin is low, we develop more muscle, but when it is high, we develop very little muscle even if we lift weights.

This means that lifting weights is not going to significantly change your body type. Yes, you’ll get stronger and build some muscle, but whatever body type you have naturally will stay. You will just get rid of the flab that covers up your muscles.

For example, look at all the different body types at the Olympics. Most Olympians train with weights in addition to training for their sport. They all train hard and heavy and a lot. They all have muscle but none of the female athletes have too much muscle so that they start to look like men.

The Muscle/Fat Relationship

Remember this: You must first build more muscle in order to burn more fat. When you first start training, your intramuscular fat—that’s fat that is stored in muscle—will get pushed out of the muscle, which may, for a short period of time, make it seem like you have actually gained fat! Stay the course, and you will eventually start burning off the fat. Your muscles will also get harder, or, as many women like to say, “more toned.”

Well, guess what? To be more toned, you must have more muscle, and you must train them hard, and train them heavy! A trained muscle at rest has more tone, that is, it retains its shape more than an untrained muscle.

Let’s visualize this: When you sit down, the more untrained you are, the more your leg muscles will spread out. On the other hand, a well-trained leg will not spread out. Rather, it will retain its shape and tone.

Now the other problem I would like to deal with is the misconception that if you lift heavy weights, you will get bigger. That is definitely not true. Typically, you will do fewer reps with heavy weights, which will work strength not hypertrophy, or muscle building.

So, if you can press 30 pounds, but you choose to do only 20 pounds for fear of getting bigger, then you just wasted your time. You’re not overloading your muscles and they won’t grow or get stronger.

You must train to failure! Those are the only sets worth doing! Otherwise, stay home because no, it is not better than doing nothing at all. In my experience, this is the number one reason many women don’t get results from weight training…they consistently undertrain. Think of all the poor guys out there who train 5 to 6 times per week, who eat 400 grams of protein per day and still struggle to put on a measly 5 to 10 pounds of muscle. To all the women out there, stop worrying!

Yes, your muscles may get a teeny bit bigger, but overall, you will get smaller, feel stronger, and look better in, or out, of clothes!

In case you missed the ten reasons women should not be afraid to gain muscle, read up on the details in Why Women Should Not Be Afraid of Gaining Muscle.

Tip 32: Count the Tempo of Your Exercises When Weight Training To Get Stronger

5/26/2013 3:11:06 AM

Counting the tempo of each exercise you do when weight training can help you get stronger and achieve better all-around results. Tempo is a term used to refer to the number of seconds you spend performing the up and down phases of a lift.

It’s a tool used by elite personal trainers, but it is just as beneficial for the general population as it is for athletes. If you’re not counting tempo, you’re not getting all that you could out of your time in the gym.

Tempo works like this: There are two phases to every exercise—an up and a down phase. There’s also the time (or lack thereof) in between each phase. When you count tempo, you program the seconds spent on both the up and down phase of the lift as well as the pause at the top and bottom, between the up and down phases.

The most basic use of tempo is to lift the weight in a controlled manner, never letting gravity do the work. Have you ever just let the weight fall during the down phase of an exercise, without controlling it? Stop doing that and start using a simple tempo prescription to get better results.

Here’s how it works:

•    If you are doing a squat, you would squat down in a controlled manner, taking 4 seconds to do so. You would not pause at the bottom, but come right back up in 1 second. Then you’d pause for 1 second at the top, in the original start position, and then lower the weight counting 4 seconds to do so.

•    This tempo would be written as 4011. The first number dictates the seconds it takes for the down motion; the second number is the pause before the up motion, which is the third number; and the fourth number is the pause before the down motion.

•    Simply, counting a basic 4011 tempo for every lift is the best place to start to improve body composition.

•    There are numerous benefits to counting tempo, including better training results in terms of strength, power, muscle building, and fat loss. Of course, you have to know how different tempos are used to train for each goal, which takes some learning and practice.

•    To learn more about tempo, consider getting the book German Body Comp ( http://us.cpoliquin.com/product_p/german%20body%20comp.htm )by Charles, or read the article, Ten Things You Should Know About Tempo Training

Reference
Scott, Christopher. The Effect of Time Under Tension and Weight Lifting Cadence on aerobic, Anaerobic, and Recovery Energy Expenditures. Applied Physiology, Nutrition, and Metabolism. 2012. 37(2), 252-256.

Help Your Kids Have a Healthier Halloween

5/26/2013 3:11:06 AM

For many people Halloween marks the beginning of a three month “holiday binge” on treats and rich foods. Our culture encourages this overindulgence with massive holiday candy displays that start showing up just moments after the “back to school” things disappear. They are EVERYwhere, from the bank to the supermarket, acting as constant visual triggers to “celebrate family fun” by stockpiling the lowest quality sugars. If you want your family to be a part of the traditional Halloween festivities, you will be hard-pressed to minimize their sugar intake. Though it’s getting better (with federally mandated limits on the use of candy and other junk foods as rewards and party favors), most kids are going to get that kind of stuff right in school at some point this month.

Halloween shines a spotlight on the sticky issue of whether sweet treats are a harmless and natural part of community celebrations, or yet another brick on the dark path to obesity and illness. There are compelling arguments on both sides, but the bottom line is that at this moment in time every parent has to decide that for themselves, hopefully with a good sense of their family’s special needs, wishes and goals in mind. It is my personal wish that every parent would draw a line in the sand for a balanced and reasonable approach versus just giving in to the commercial free-for-all.
Here are a few tips to help you celebrate this potentially challenging holiday with minimal overindulgence and maximal fun.

•    Keep the time leading up to and the holiday itself busy with fun activities versus focused totally on the treats. Instead of just buying something off the rack, help your child come up with creative costume ideas and spend some time with them putting it together. One of my own kid’s best dress up ideas was a Christmas tree and one year we spent weeks figuring out how to make it wearable and decorating it with Christmas baubles. Look around especially for local Halloween-themed physical events like hayrides or pumpkin walks to help keep them active.

•    To help them keep a balanced focus, emphasize the seasonal versus the commercial nature of this time of year. Decorate your home with dried corn stalks from the farm. If you have one nearby, visit a pumpkin patch and let them pick their own pumpkins to bring home. Choose a couple for family carving and a couple of smaller sugar pumpkins for cooking and eating. Let them draw or cut their own designs on their pumpkins (depending on their ages), and separate out all the seeds.
Wash and then boil the seeds in a medium saucepan of water for 7 or 8 minutes to soften the hulls. Then dry them well and spritz with a bit of Braggs Liquid Aminos (comes in a spray bottle) or toss them with a little gluten-free tamari. Spread them in an even layer on a nonstick baking sheet with edges, and bake at 350° for about 20-30 minutes or until very crispy. They will still be a little tough because of the hulls, but tasty and crispy enough to chew up.

•    To cook the sugar pumpkin, break or slice off the stem, cut it in half with a heavy chef's knife, scoop out the seeds and fibers with a big heavy spoon, and cut the halves in half or thirds if it's over a few pounds. Put the pieces into a slow cooker with a splash of water or cider and cook them all day on low, or for about 6 hours on high. When they are very tender, take the pieces out, cool them enough to handle, and use a butter knife to cut their skins off –kids can help with this part. The soft flesh can be used in any way you use canned pumpkin puree: in pumpkin pie, pumpkin muffins, pumpkin pancakes, or even pumpkin smoothies –great for Halloween morning breakfast. To make a pumpkin pie breakfast smoothie, combine 1 cup of vanilla almond milk with 1/3 cup fresh pumpkin puree, a scoop of vanilla protein powder, and ¾ teaspoon pumpkin pie spice. You can sweeten with a few drops of Vanilla NuStevia, a chunk of frozen banana, a couple of teaspoons of raw honey, or a couple of pitted dates. Blend until smooth, and then, for more creaminess and staying power, blend in ¼ of a ripe avocado, just until thickened and slightly shiny.

•    Much as you might be tempted to, don’t buy Halloween candy more than a day before the 31st. The manufactures know what the research bears out: If it’s in the house, we’re much more likely to end up giving it to our begging kids or eating it ourselves than to keep it around long enough to give away!

•    If you must buy edible treats, consider some options other than traditional candy, such as snack packs of seed-based trail mix (nuts are tricky because of the prevalence of peanut/tree nut allergies among children). Mini boxes of raisins are nearly all sugar, but at least the sugars are from a whole fruit. You can also find cleaner candies in natural food stores, such as Sunspire Sundrops (similar to M&M’s, but with natural dyes and organic ingredients) –they come in milk chocolate, dark chocolate, sunflower and peanut varieties. If you want to give away a commercial candy, have a look at the new Unreal line . It looks and tastes like the classic candy favorites, but contains only half the sugars and uses no artificial ingredients, GMO’s, preservatives, or corn syrup. Read more about it in my Lifestyle tip “Is Commercial Candy Getting Real?”

•    For years now my personal choice for Halloween giveaways has been non-food items. I just don’t feel comfortable preaching clean food and then handing out candy to young children of increasingly wider girth each year… I’ve tried different choices over the years and have never had a trick-or-treater express disappointment. Good choices are stickers, vampire fangs, glow bracelets, small toys like yo-yo’s or glow-in-the-dark super balls, etc.

• On Halloween day make sure your child gets extra protein and fiber all day long. Start them with a good hearty, protein-based breakfast and be sure to feed them dinner before they head out the door. If they are not hungry they will eat less trick-or-treat junk, and the protein in their bellies will help offset the sugar spike from the candy they do eat.

Want more? Check out The Clean Food Coach Facebook Page for tons of tips, tricks and recipes for prepping clean, whole foods in tasty, innovative and easy ways.

Tip 31: Take Fish Oil To Improve Body Composition and Well-Being

5/26/2013 3:11:06 AM

Take fish oil to improve body composition and overall well-being. The cool thing about fish oil, which includes the omega-3 fatty acids EPA, DHA, and ALA, is that it will make you healthier in a number of surprising ways!

A recent study, that compared taking 4 grams of EPA- and DHA-rich fish oil with the same dose of safflower oil, found that the fish oil produced significant fat loss and muscle building in healthy subjects after only 6 weeks. The participants weren’t even exercising—imagine the benefits if they were working out too!

Of interest, the participants in this study had a decrease in their levels of the stress hormone cortisol after taking the fish oil. Cortisol is released in response to stress, and when it is chronically elevated, it can lead to fat gain. It also causes muscle loss, producing a poorer body composition.

High cortisol is linked to higher mortality rates and may affect cognitive function. Getting adequate fish oil has implications for your body composition, brain, and overall well-being. Take away the following points about fish oil:

•    The EPA and DHA fish oils are especially effective at increasing the body’s use of fat for fuel. Pick a fish oil supplement with at least 500 mg of both DHA and EPA.

•    Better fat loss results have been shown with even higher doses than the 4 g a day used in this study. Consider substituting 6 to 10 grams of your normal dietary fat with fish oil if your goal is fat loss.

•    Fish oil has been shown to decrease acute inflammation from weight training as well as chronic inflammation caused by high cortisol.

•    Brain function is best when DHA fish oil makes up close to 20 percent of the fatty acids found in the brain. Fish oil is thought to prevent Alzheimer’s, ADHD, and improve overall cognition.

•    Fish oil supports heart health, and because it lowers cortisol, it can help you feel calmer and less stressed.

References
Noreen, E., Sass, M., Crowe, M., Pabon, V., Branauer, J., Averill, L. Effects of Supplemental Fish Oil on Resting Metabolic Rate, Body Composition, and Salivary Cortisol in Healthy Adults. 2010. Journal of the International Society of Sports Nutrition. 7(31).

Smith, G., Atherton, P., Reeds, D., Mohammed, B., Rankin, D., Rennie, M., Mittendorfer, B. Dietary Omega-3 Fatty Acid Supplementation Increases the Rate of Muscle Protein Synthesis in Older Adults: a Randomized Controlled Trial. 2010. American Journal of Clinical Nutrition. 93(2), 402-412.

No-Starch, Low-Carb Pizza

5/26/2013 3:11:06 AM

I’ve been experimenting with different options for low-carb pizza crusts for years. Some of my favorites have been made out of eggs, sort of like a frittata, portobello mushroom caps for mini-pizza’s, various dehydrated seed-based “batters”, or almond flour and arrowroot powder. They all have their advantages and disadvantages, but most of the options I’ve tried are either a little disappointing in the taste department, too time-consuming, or very calorie-dense. This veg-based option is one of the best for a good balance of taste, calories and ease. Cauliflower, egg and cheese are the main ingredients and are all readily available anywhere. Making it is a lot faster than making a regular flour-based crust, and the nutrient density is high for the calories, especially if you use pastured eggs and pastured, raw-milk cheese. The taste is light and pleasant – a perfect foundation for flavorful toppings. You can top this crust with anything you like. I chose the salty, slightly smoky flavor of ham and peppery bite of arugula because I think they make nice complements to the cruciferous crust, but it works great with many different options. Try a cheeseless pesto pizza with sweet veggies, like roasted bell peppers for a light touch, or a sausage and steamed spinach combo for a heartier dish.

Ingredients

Crust
1 medium head cauliflower, trimmed and coarsely chopped (should yield about 5 cups pulsed)
2 eggs
1 cup grated sharp raw-milk cheddar cheese
1 teaspoon salt
1 tablespoon Italian spices, optional (or try granulated garlic and onion, or any spice combination you enjoy in a pizza)

Topping
1 cup high quality pizza sauce
1 cup shredded mozzarella, optional
2 loosely packed cups baby arugula
8 ounces organic ham, cubed or shredded

Instructions
Preheat the oven to 375?F.
In two batches (depending on the size of your food processor), pulse the cauliflower into rice-sized pieces. Transfer to a fine mesh sieve or nut milk bag and press or squeeze to release excess moisture. Alternatively, you can roll in a clean dish towel or doubled paper towels to absorb the liquids. Set aside.
Beat the eggs in a large mixing bowl and stir in the cheese, salt, and spices, mixing until well incorporated. Fold in the cauliflower and mix well.

Use a pizza stone or line a large baking sheet with parchment paper and spoon batter out into 4 equal mounds (it helps to use a 1-cup measure, heaping). Spread the batter out into circles 5-6-inches in diameter and about ½-inch thick.
Bake for 30 minutes or until browned and firm.
Remove from the oven and top each mini-pizza with ¼ cup sauce, ¼ cup mozzarella, if using, ½ cup arugula and 2 ounces of ham.
Return to the oven and cook for about 10 more minutes or to desired doneness.

Yield: 4 servings

Want more? Check out The Clean Food Coach Facebook Page for tons of tips, tricks and recipes for prepping clean, whole foods in tasty, innovative and easy ways.

Tip 30: Avoid Dangerous BPA To Lose Fat & Improve Body Composition

5/26/2013 3:11:06 AM

Avoid Bisphenol A (BPA), the ever-present but dangerous chemical, to lose fat and improve body composition. BPA mimics the hormone estrogen in the body and a notable new study found a direct association between urinary BPA levels and obesity risk in a large multi-ethnic population. This study shows BPA makes men, women, and children fat, and that it affects all races.

BPA is the chemical that is used to make plastic, line the inside of food cans, and it functions as an epoxy resin, coating everything from medical equipment to receipt paper. One study found that something as simple as eating a can of soup daily for five days raised BPA in the urine by 1,223 percent because the soup can was lined with BPA that leached into the soup.

The study found that in nearly 5,000 adult Americans, greater urinary BPA levels were associated with a much higher body fat percentage and greater risk of obesity. In every subgroup, such as gender, age, race, and education level, rates of obesity increased with more BPA exposure. For example, people who had more than 4.20 ng/ml BPA in their urine had at least a 34 percent chance of being obese compared to those with less than 1.10 ng/ml BPA who only had a 23 percent chance of being obese.

Among the 2838 children in the study, the same trend was evident, with a 10.3 percent risk of being obese in those with less than 1.10 ng/ml BPA in their urine compared to a 22.3 percent chance in those who had more than 4.20 ng/ml urinary BPA.

Researchers think that greater BPA exposure increases body fat because it alters insulin sensitivity, affects metabolism, causes inflammation, and decreases levels of a hormone called adiponectin that regulates fat burning. It’s also been linked to increased disease and cancer rates.

Be aware that your greatest risk of BPA exposure comes from food and beverages that are in BPA-containing packaging. The good news is that there are simple things you can do to avoid this packaging, including the following:

•    Avoid eating foods from aluminum cans unless you know they are BPA free. Eden Beans, tuna from Wild Planet, Eco Fish, and Oregon’s Choice, Bionaturae tomatoes, Natural Value tomatoes and tuna, and some Trader Joe’s brand products all use BPA-free cans.
•    Avoid plastic containers for food and water. Use glass and get a stainless steel water bottle.
•    Never microwave or heat plastic. Under high temperatures is when BPA is most easily transferred from plastic to food. Use glass containers.
•    Don’t take receipts unless necessary. Almost half of paper receipts contain BPA and there’s evidence that cashiers have very high BPA levels.

References
Trasande, L., et al. Association Between Urinary Bisphenol A Concentration and Obesity Prevalence in Children and Adolescents. Journal of the American Medical Association. 2012. 308(11), 1113-1120.

Shankar, A., Teppala, S., et al. Urinary BPA Levels and Measures of Obesity: Results from the NHANES 2003-2008. International Scholarly Research Network-Endocrinology. 2012. Article ID 965243.

Health Tip 1: Natural Cures for Bad Breath

5/26/2013 3:11:06 AM

When gut ecology is not properly balanced between “good” and “bad” bacteria, it’s like having a garden that’s overgrown with weeds. The weeds in this case are bacteria such as Candida albicans (yeast), which can cause all sorts of health problems, not the least of which is really bad breath. Taking oil of oregano capsules is a great way to kill the little buggers. You also want to starve them. Since they live on sugar, an “anti-yeast” diet – something like the early stages of the Atkins Diet, with no sugar, bread, pasta, rice, cereal or even fruit for a couple of weeks – is just the ticket. Protein, vegetables and good fats are the natural way to go.

[From Jonny Bowden, PhD, CNS, best-selling author of The Most Effective Natural Cures on Earth]?

Tip 29: Get Rid of Low Back Pain By Strengthening the Whole Body

5/26/2013 3:11:06 AM

Use a total body weight training program to prevent low back pain. Research suggests that strengthening the entire body is more effective for treating low back pain than doing exercises that isolate the “core” musculature of the abdominals and lower back. In fact, “core” training can put you at risk for further pain and injury because it doesn’t train the body in an integrated fashion.

For example, a study of active men who complained of low back pain found that doing a 12-week full body weight training program resulted in much less pain and better mobility. The program used free weights and machine exercises for the entire body and improved quality of life in addition to building strength.

Once back pain has been eliminated, more “global” lifts that use the whole body at once, such as dead lifts, back extensions, chin-ups and squats, can be done. This will allow for you to further strengthen the neuromuscular connections between the brain and the muscles. Another benefit of appropriate weight training is less inflammation, which is a major contributor to pain and dysfunction in the lower back.

Take away the following points to get rid of low back pain:

•   Avoid isolated “core” training that often puts pressure on the spinal discs and can inadvertently cause injury and more pain.
•   Beginning trainees or those suffering from a lower back injury will need to perform rehabilitation and achieve structural balance before doing “global” lifts.
•   A supplement that can decrease pain and tingling in the lower back is Gamma Linolenic Acid (GLA) with Alpha Lipoic Acid (ALA). Doing weight training and taking 600 mg of ALA and 360 mg of GLA daily was more effective than just weight training for treating low back pain and sciatica in one study.

References
Ranieri, M., et al. The Use of ALA, GLA, and Rehabilitation in the Treatment of Back Pain: Effect on Health-Related Quality of Life. International Journal of Immunopathology and Pharmacology. 2009. 22(3 Suppl), 45-50.

Jackson, J.K., et al. The Influence of Periodized Resistance training on Recreationally Active Males with Chronic Nonspecific Low Back Pain. Journal of Strength and Conditioning Research. 2011. 25(1), 242-251.

The Organic Food Choice: A Few Things to Think About Regarding the New Organic Food Study

5/26/2013 3:11:06 AM

Recently the media has gotten hold of some advice from the American Academy of Pediatrics that states that scientific research hasn’t proven that eating pesticide-free food makes people any healthier. “Theoretically, there could be negative effects especially in young children with growing brains,” but rigorous scientific evidence of the dangers of non-organic foods is lacking, says Dr. Janet Silverstein, a coauthor of the Academy’s new report.

Pesticides & the USDA

In 1991, the USDA established a pesticide testing program. In 2012, I believe, they began testing pesticides in baby food, selecting green beans, pears, and sweet potatoes as their testing base. According to their results, green beans that were manufactured into baby food tested positive for five pesticides. Pears were found to have extensive contamination (92 percent of the pears tested positive for residue from at least one pesticide), whereas the sweet potatoes had no discernable pesticide residue.

Theoretically speaking, as a parent, would you choose to give your baby a food that tested positive for pesticide residue, especially if studies have shown that just that chemical residue is a known carcinogen?

Toxicity & Non-Organic Foods

In 2003, when my oldest son started school and his teacher recommended I put him on Ritalin, I started to look at food as an alternative to medication. This is when I read about the high mercury content in tuna and that it is extremely difficult, if not impossible, for a child to detoxify the heavy amounts of toxins that are found in food today. When a child cannot detoxify the mercury from his or her system, it finds a home in their tissue. I cut tuna (especially the white kind that we ate regularly) out of our diet back then and have never looked back.

I then started to consider how organic versus conventional foods could affect my kids’ health and brains. It seemed smart to choose to buy certain foods that were organic. It was particularly important to me to choose organic meat and dairy because of the antibiotics and growth hormones the animals are treated with: I always chose organic, non-processed lunch meat, wild-caught fish rather than farm-raised, and organic dairy. Certain produce I chose organic too, after researching which choices were worth the money. How did I do this?

The EWG’s Dirty Dozen & Clean Fifteen The-Organic-Food-Choice

The Environmental Working Group (ewg.org) has a Shopper’s Guide To Pesticides In Produce I print the list and keep it in my purse. Every year, they release the latest guide based on the U.S. Department of Agriculture’s most recent round of pesticide residue tests on popular fruits and vegetables. They turn it into a little folder pamphlet with the twelve “dirtiest” and most contaminated foods that you should avoid, and the fifteen non-organic fruits and vegetables that are the cleanest.

I feel confident going into the store knowing what produce to invest my money in when buying organic. I am not only making the choice for my two sons, I am making the choice for myself. I buy organic grass-fed meat, cage-free eggs, butter from grass-fed cows and milk, and I stay away from the categories of produce that are known to be sprayed with the highest amount of chemicals.

The Payoff of Health & Performance

I can say that my kids who attend an academically-demanding and sports-oriented school do not miss days of school due to sickness. Their moods, attention spans, ability to focus, and maintain high grades are exceptional. Their sports performance, fitness levels, and endurance are fantastic, and their energy level is high and consistent.

The only time we go to the pediatrician is for our once a year “well-check” visit. We do all our catching up with our doctor in one office visit a year.

As parents, we do need to make sure our families are getting a diet rich in fruits, vegetables, and good sources of protein. We must balance that priority with the knowledge that we must reduce the amount of toxins our kids are ingesting on a daily basis. Evidence abounds about the dangers of exposure to chemicals in everything from canned soup and beans, to food dyes, to the pesticides and hormones in our food— and there are more and more studies being done every day showing how these chemicals cause cancer, Alzheimer’s, and contribute to obesity.

Why not give your kids (and yourself) a fighting chance and make the choices to ensure their good health for years to come?

Theoretically speaking, aren’t your kids worth it? I know mine are.

*Caroleen Jones is co-owner of Poliquin™ Performance and has been COO since 2006. In her 30 years of experience, she has held several high ranking positions in corporations such as Raytheon and Hasbro. She has extensive training in Sales Management and Promotional Marketing.

Tip 28: Don’t Let Low Vitamin D Make You Gain Belly Fat This Winter

5/26/2013 3:11:06 AM

Don’t let low vitamin D make you gain belly fat this winter. A quick informal survey of the Poliquin Performance staff shows that people still don’t understand how important vitamin D is for body composition.

Vitamin D is produced in the body in response to sunlight meaning that our levels drop a huge amount over the winter. But, vitamin D deficiency has become a problem during summer too because vitamin D metabolism is not simple. Research shows that having dark skin, wearing sunglasses or sunscreen, or being overweight will compromise your body’s ability to make vitamin D, leaving you deficient.

Simply maintaining your vitamin D level during the winter can keep you from gaining fat. A study of overweight Iranian women found that by raising their vitamin D levels by 100 percent to an “adequate” level of 30 ng/ml over 12 weeks allowed them to lose 2.7 kg of fat without doing any exercise. A placebo group lost no fat over the same period.

A second study measured body composition changes and power gains from doing weight training in conjunction to taking a vitamin D supplement or a placebo for 12 weeks. The vitamin D group shrank their waist lines and improved body composition by increasing muscle mass. They also developed significantly more muscular power than the placebo group. This is notable because more muscular power indicates that the fast type II muscle has grown and gotten stronger. Having more type II muscle will improve mobility and functional strength.

Take away the following points to avoid weight gain this winter:

• Vitamin D levels between 40 and 50 ng/ml are considered optimal by the Vitamin D Council. That is a higher range than was achieved in these studies.
• A general estimate is that taking 4,000 IUs of vitamin D daily for 12 weeks should raise vitamin D by 28 ng/ml. However, that was the dose used in the second study mentioned above and vitamin D levels increased by only 13 ng/ml—much less than predicted. It may be that compared to thinner individuals, vitamin D does not increase as quickly in overweight people because it is stored in body fat.
• Risk of vitamin D deficiency increases dramatically from September to May in the Western hemisphere. Get your levels tested every three months by your doctor.

References
Salehpour, A., et al. A 12-Week Double-Blind Randomized Clinical trial of Vitamin D3 Supplementation on Body Fat Mass in Healthy Overweight and Obese Women. Nutrition Journal. 2012. 11, 78.

Carrillo, A., et al. Impact of Vitamin D Supplementation During Resistance Training Intervention on Body Composition, Muscle Function, and Glucose Tolerance in Overweight and Obese Adults. Clinical Nutrition. 2012. Published Ahead of Print.

Twelve Strategies to Decrease Breast Cancer Risk: Make it A Lifestyle

5/26/2013 3:11:06 AM

Decrease your risk of getting breast cancer by living a lifestyle that keeps you lean, feeds your body with the healthiest foods, ensures you get key nutrients, and helps you avoid simple things that put you at risk. There is an abundance of research into what causes breast cancer, and the key take away from all this research, is that simple lifestyle habits can make a big difference when it comes to cancer.

Some factors that increase breast cancer risk are out of your control, such as genetics, environmental pollutants in the area where you live, or the age at which you start menopause. However, there are a number of things you can do to decrease your risk.

All of these breast cancer strategies will improve your overall health and well being, and when you remember that they can decrease your breast cancer risk, you’ll be that much more motivated to make them lifestyle habits and teach them to your daughters. In fact, why not share them with as many people as possible since a big part of breast cancer prevention is about developing healthy habits in early adolescence?

A great example of this is with exercise, which is well known to decrease breast cancer risk. But, did you know that being physically active during the teen years appears to have the greatest impact on lowering breast cancer risk of all—even greater than if you are active during and after menopause?

Another reason to spread the word on breast cancer prevention strategies is that many of the factors that decrease a woman’s breast cancer risk will equally help a man prevent prostate cancer. The best prevention plan is a balanced plan. The following are twelve areas to focus on for a breast cancer prevention lifestyle:

#1: Exercise and Lift Weights Regularly
Reviews suggest that there is as much as an 80 percent reduction in breast cancer risk if you are physically active throughout your life. This means doing regular vigorous exercise AND being active during the day. For example, a study of over 1,500 women found that those who did exercise at an intensity that was vigorous enough to break a sweat were half as likely to develop breast cancer as women who did no exercise.

Exercise is especially important during the teen years and during menopause. These are the times when women have the greatest variation in hormones, particularly estrogen. High levels of estrogen are difficult for the body to metabolize safely and are linked to greater breast cancer risk.

Scientists are not yet sure of the mechanism by which physical activity decreases breast cancer risk. However, one hypothesis is that it enhances estrogen metabolism. We know for sure that if women increase their muscle mass by resistance training, they will experience a favorable shift in how their bodies metabolize estrogen. Of course, resistance training and exercise also decrease body fat and lower chronic inflammation as well, both of which are principal factors in breast cancer development.

#2: Eat Organic
Always eat organic meat and dairy. Non-organic animals are fed growth promoting hormones that can mess with your hormones and raise cancer risk. If possible, avoid pesticides from non-organic produce because these can also mimic estrogen when they enter the body.

#3: Avoid Alcohol
Alcohol increases estrogen levels leading to greater breast cancer risk. Drinking alcohol also increases the detoxification load that the body has to handle, which can significantly increase disease and cancer risk. In addition, it is possible that alcohol alters how the body eliminates toxins. If you choose to drink sometimes, opt for red wine.

#4: Avoid Cooked Starches and Processed Meats
North America has the highest breast cancer rates in the world as well as the highest intake of processed and red meat. The same goes for cooked carbs such as potatoes and processed wheat, and these foods produce a chemical called acrylamide that is linked to breast cancer risk.

Never eat processed meats or cooked starches, and avoid non-organic meat as much as possible. You don’t have to go vegetarian, just vary the type of meat you eat—one study found that women who ate more than 4 ounces of red meat daily had greater risk of all cancers.

#5: Eat Nuts Daily
Eat nuts, especially walnuts. Nuts provide healthy fats and antioxidants. Walnuts have been shown to halt tumor growth, and greater nut intake has been repeatedly linked to lower breast cancer risk.

#6: Drink Green Tea and Coffee
Drink green tea and coffee. One study found women who drank 3 cups of green tea a day decreased breast cancer risk by 37 percent.

Coffee is protective too—a huge study of over 67,000 women found that those who drank more than 4 cups a day had a 25 percent lower risk of estrogen-related cancer. The reason is that coffee enhances the expression of enzymes in the liver that help metabolize estrogen down the healthiest elimination pathway.

#7: Be Smart About Soy
Soy is high in phytoestrogens, which behave in the body like weak forms of estrogen. There is a theory that phytoestrogens protect against breast cancer by binding to estrogen receptors, locking out cancer-causing estrogen. However, results of studies on soy intake and breast cancer risk are contradictory with some finding increased cancer risk and soy intake and others finding the opposite. For example, a Japanese study found that the more miso soup women ate, the lower the breast cancer risk.

The problem is that a lot of the soy we eat in the Western world is genetically modified, highly processed, and acid washed. All these bad things they do to soy coupled with the fact that some women have taken isolated phytoestrogens from soy, such as genistein, has led to the association between soy and breast cancer.

Avoid GMO, processed, or isolated soy, which includes soy milk, meat substitutes, and tofu. Opt for minimally processed soy that is fermented such as tempeh or miso. Use it as a condiment rather than a staple.

#8: Get Healthy Fats & Avoid Bad Fats
Omega-3 fats that are found in fish have been shown to promote estrogen metabolism down the safest pathway. EPA-rich omega-3 are particularly effective.

In addition, a massive European study of 61,000 women found that for each additional 10 grams of monounsaturated fat (the kind in olive oil) that women ate, breast cancer risk dropped by 45 percent. In that same study, breast cancer risk increased by 69 percent for every additional 5 grams of animal fat that the women ate. Avoid all trans-fats and other processed fats and stick with olive oil, fish oil, and the fat that naturally comes in animal products.

#9: Get Enough Vitamin D
Low vitamin D is a huge public health issue and it is linked over and over again with increased breast cancer risk. Get your level tested, and if you are below 40 ng/ml, take supplemental D. Don’t rely on food for your vitamin D—one study found that women who got their vitamin D from food and didn’t supplement had an increased risk of breast cancer (overall their D level was very low).

#10: Get a Lot Of Fiber, Fruits, and Veggies
Fiber is EXTREMELY important for breast cancer prevention because it helps ensure complete elimination of estrogen from the body. Estrogen needs to be bound to something, generally lignans, to be removed from the body.

Lignans are naturally found in seeds (flax, sesame, sunflower), vegetables (kale, broccoli), and fruit (apricots, strawberries). Dietary fiber helps reduce the amount of an enzyme that breaks bound estrogen free from lignans when it’s on its way out of the body. If this happens, the estrogen re-enters circulation, damages tissue, and causes cancer.

Research supports the lower breast cancer-higher fiber connection. One study of Chinese women found that those who ate the largest amount of fiber from fruits and veggies had the lowest breast cancer risk. Shoot for at least 25 grams of fiber a day from five servings of vegetables and two of fruit.

#11: Develop A Stress Management Strategy
Stress is repeatedly linked to breast cancer risk and greater chance of dying from breast cancer. Studies suggest women’s health is negatively impacted to a greater degree by stress than men’s.

Try meditation, deep breathing, and write down one thing you are grateful for daily. Be sure to use all the breast cancer prevention tips listed here because they can also help you de-stress!

#12: Avoid Chemical Estrogens Like BPA
There are many chemicals such as Bisphenol A (BPA) that mimic estrogen in the body, and they are strongly linked with breast cancer risk. Exposure to chemical estrogens is one of the three breast cancer risk factors listed on the leading breastcancer.org web site—the other two are genetics and being overweight—which highlights how important this one is.

Read the Ten Things You Can Do to Limit Chemical Estrogen Exposure (http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/802/Ten_Things_You_Can_Do_to_Limit_Chemical_Estrogen_E.aspx ) for strategies on how to avoid them.

References
Zhang, C., Ho, S., et al. Effect of Dietary Fiber Intake on Breast Cancer Risk According to Estrogen and Progesterone Receptor Status. European Journal of Clinical Nutrition. 2011. 65, 929-936.

Testino, G., The Burden of Cancer Attributable to alcohol Consumption. Maedica. 2011. 6(4), 313-320.
Cheng, B., Liu, X., et al. Coffee Components Inhibit Amyloid Formation of Human Islet Amyloid Polypeptide in Vitro: Possible Link between Coffee Consumption and Diabetes Mellitus. Journal of Agricultural and Food Chemistry. 2011. 59, 13147-13155.
Je, R., Hankinson, S., et al. A Prospective Cohort Study of Coffee Consumption and Risk of Endometrial Cancer Over a 26-Year Follow-Up. Cancer Epidemiology, Biomarkers and Prevention. 2011. 20, 2487-2495.

Rollison, D., Cole, A., et al. Vitamin D Intake, Vitamin D Receptor Polymorphisms, and Breast Cancer Risk among Women Living in the Southwestern U.S. Breast Cancer Research and Treatment. 2012. 132, 683-691.

Mayor, S. Benefit of Exercise in Lowering Breast Cancer Risk is Lost in Postmenopausal Women Who Had Gained Weight. British Medical Journal. 2012. 344, e4346.

Kruk, J. Lifetime Physical Activity and the Risk of Breast Cancer. Cancer Detection and Prevention. 2007. 31(1), 18-28.

Wayne, S., Neuhouser, M., et al. Breast Cancer Survivors Who Use Estrogenic Botanical Supplements Have Lower Serum Estrogen Levels Than Non Users. Breast Cancer Research and Treatment. 2009. 117, 111-119.

Nagel, J., Brinkoetter, M., et al. Dietary Walnuts Inhibit Colorectal Cancer growth in Mice by Suppressing Angiogenesis. Nutrition. January 2012. 28, 67-75.
Haider, S., Batool, Z., et al. Effects of Walnuts on Learning and Memory Functions. Plant Foods for Human Nutrition. November 2011. 66(4), 335-340.

Tip 27: Increase Flexibility by Doing Eccentric Exercises— More Effective Than Stretching

5/26/2013 3:11:06 AM

Improve flexibility by doing eccentric exercises. Eccentric training has been shown to be much more effective at increasing lasting flexibility than stretching, and you gain strength and mobility at the same time.

An eccentric exercise occurs when your muscle lengthens. For most exercises, it happens when you lower the weight. Think of a biceps curl in which you “curl” the weight up towards your body—the upward motion shortens the muscle and the downward motion is the eccentric motion in which the muscle lengthens.

Doing biceps curls eccentrically should increase range of motion around the elbow joint and make the muscles of the arm more flexible. To do this you would raise the weight taking one second and then slowly lower the weight under control taking four to six seconds. More examples of eccentric exercises are provided below in the bulleted section.

According to a research review into the best way to improve flexibility, eccentric training was shown to be most effective because it will grow the individual muscle fibers, lengthening the muscle for the long term. Eccentric exercise was found to increase flexibility in the hamstrings and quadriceps of the thigh by as much as 25 percent more than static stretching—the typical way people try to increase flexibility. Smaller benefits have been seen in the upper body joints of the shoulders and elbows.

To perform an eccentric training program for better flexibility use the following tips:

•    First identify the joint where you want to improve flexibility and choose a corresponding exercise.
•    For the hip joint, squats are a good choice. Take four to six seconds to lower yourself and then come up to vertical in one second.
•    For the knee, hamstring curls and leg extensions will work. For example, do hamstring curls (lying face down on the machine) in which you contract your hamstrings on a one-second count brining the weight up, and then lowering the weight on a five-second count. One study showed this program increased range of motion at the knee by nearly 13 percent.

Reference
O’Sullivan, K., McAuliffe, S., et al. The Effects of Eccentric raining on Lower Limb Flexibility: A Review. British Journal of Sports Medicine. 2012. Published Ahead of Print.

Top Tips for Cleaner Tailgating

5/26/2013 3:11:06 AM

Everybody loves a tailgate party, but too often they are weighed down with the very worst kind of “man food” for your health and your waistline. With a few strategic tips, however, you can still enjoy the fun and flavors of many of the familiar favorites.
Check out these ideas for keeping it clean and safe on game day:

•    We love burgers and dogs for tailgating parties, but there’s a big nutritional difference between burgers made from conventional premade patties in bulk and patties made from grassfed beef. The same is true of cheap, nitrate-loaded dogs versus a clean organic choice with no fillers. If you want to go with burgers and dogs, spend the extra money to get high quality meat. Blackwing.com produces some of the absolute cleanest and most delicious ground meat available, both beef and bison (buffalo). Or try buffalo hot dogs from Buffalo Guys or Applegate’s uncured turkey dogs for the leanest and lowest-in-both-sodium-and-sugar choices out there.

•    To save prep time and calories, you can go with a made-ahead entrée of pulled chicken sandwiches instead of making and cooking multiple patties and dogs. Make this the day before and store it in a disposable aluminum container to throw on the side of the grill to reheat when you’re ready to eat. Try this easy recipe from my book The 150 Healthiest Slow Cooker Recipes on Earth (available in the Poliquin store!).

Lower-Sugar Barbecue Pulled Chicken Thighs
1/3 cup lower-sugar ketchup (or use 1/3 cup tomato sauce for lowest sugar)
¼ cup tomato paste
¼ cup apple cider vinegar
1 tablespoon hot or Dijon mustard
1 tablespoon Worcestershire sauce (organic to avoid high fructose corn syrup)
2 tablespoons palm sugar or erythritol
4 cloves garlic, minced
1 teaspoon sweet paprika
½ teaspoon each salt and cracked black pepper
1/2 teaspoon chipotle pepper, or to taste
1 small sweet onion, thinly sliced
2 pounds boneless, skinless chicken thighs

In a medium bowl, whisk together ketchup, tomato paste, cider vinegar, mustard, Worcestershire sauce, sweetener, garlic, paprika, salt, and peppers until well mixed.
Make a layer of onion on the bottom of the slow cooker. Lay the chicken thighs over the onions and pour the sauce evenly over all. Cover and cook on high for 2 to 3 hours or on low for 4 to 5 hours or until chicken is cooked through but still juicy. Using two large forks, pull apart and finely shred the tender thighs and stir well to mix with the sauce. Mixture will thicken slightly as it cools.

Yield: 6 to 8 servings

For a lower-carb serving option, skip the buns and try this rolled up into large, tender lettuce leaves or stuffed into hollowed out bell peppers or tomatoes.

•    For a one-two nutritional punch of fewer carbs and more nutrients, skip the potato or pasta salad in favor of some high quality veggie slaws. Try this delicious zippy recipe for no-starch Cucumber Mango “Pasta” Salad: http://www.charlespoliquin.com/Lifestyle/Nutrition/272/Freshest_Cucumber_Mango_%E2%80%9CPasta%E2%80%9D_Salad_(No_Starch!).aspx
Or, for a super-simple option, whisk together 1 cup of Greek yogurt, 1/3 cup of rice syrup, raw honey or erythritol (or to taste), 1 teaspoon of salt, and black or cayenne pepper to taste, and add 2 bags of precut slaw veggies, 1 cup of shredded carrots and a diced apple. Toss until well-coated and keep it cold before serving.

•    Since most tailgating parties have access to a grill, take advantage of that by grilling some surprising super-light options instead of the heavy or greasy fare everyone expects. For a real man’s twist on the classic green salad, bring along 3 or 4 hearts of Romaine. Slice them in half the long away, then spray or wipe the flat cut sides with olive oil. Season the oiled areas with a bit of garlic salt and pepper and lay them on the grill on their flat sides for just a minute or two. Serve them with a splash of balsamic vinegar and another drizzle of olive oil, if desired. For a warmed-up fruit-based treat, lightly spray or wipe olive oil onto thick slices of watermelon, season with salt and pepper, and grill for 4-5 minutes until grill marks are clear, turning once half way through.

•    Beer is the tailgating beverage of choice, but it’s made from grains that contain gluten and it can throw off your system if you are gluten-sensitive. You can find gluten-free beer, but most of it is made with sorghum and the taste is a disappointment to true beer lovers. If that’s the case for you, give Brunehaut's Bio Blonde a try. It's a "real" beer that's tasty enough to please any connoisseur, gluten issues aside. It's a Belgian brew sold in the states. It's organic, vegan and uses a proprietary process (organic) to filter out the gluten after brewing to only 5 parts per million. It isn't labeled gluten-free, but 5 ppm (Bio Blonde’s gluten level) is below what's required for the official label. It's a deep golden beer with a crisp, spicy finish. Their Bio Amber is also gluten-free and nearly as good, but the blonde is the real bombshell. www.brunehaut.com

•    Pack for easy clean up –you don’t want to leave a mess behind. Bring along a roll of paper towels for napkins and small spills. Antibacterial wipes are also great for quickly disinfecting public tables or other surfaces touched by multiple hands. Be sure to bring along several kitchen-sized garbage bags for trash.

•    To help prevent the development of any food-borne illness, keep your hot food hot and your cold food cold. For preheated foods, line a sealable cooler with a towel and tightly layer in any hot foods with hand towels in between. Top with another towel and tightly shut the lid. The cooler will help to maintain the temperature of the food for a short trip.
To keep foods chilled (you want to keep them below 40 degrees F), line your coolers with small frozen water bottles. They are compact, and when the food is taken out they will melt and provide you with ice cold drinking water.

See “Tasty Tailgate Chicken Wings” for another great, easy recipe!

Want more?  Check out The Clean Food Coach Facebook Page (http://www.facebook.com/pages/The-Clean-Food-Coach/141800545881392) for tons of tips, tricks and recipes for prepping clean, whole foods in tasty, innovative and easy ways.

Easy, Tasty Tailgate Chicken Wings Two Ways

5/26/2013 3:11:06 AM

There’s a snap in the air and a game on the field –tailgating season is here! Though burgers and dogs are standard tailgating staples, chicken wings are a fun and tasty alternative that works beautifully for a tailgate party. Classic hot or barbecue wings are usually a poor quality choice because of the frying, breading, and/or unnecessary calories from butter or sugar overkill, but these two versions clean them up into an entrée or appetizer that’s still satisfyingly spicy, tangy and sweet, but baked, gluten-free and a lot lower in total calories. For a cooling blue cheese dip, ditch the calorie-heavy bottled glop and use this one made with high-protein Greek yogurt. To save time, buy precut organic chicken wings that have already been separated into the easy-to-eat “wing” and “drummette” pieces. You can also choose just one of the two sauces and double it up if you want to keep things super-simple. Prebaking the wings is not only a healthier alternative to frying, but it will save you time at the game –just pop them on the grill for a few minutes to rewarm and give them that smoky quality everyone loves. Bring along your easy, no-cook sauces in gallon-sized Ziploc baggies to douse the wings right off the grill and they’ll be ready for kick-off.

Ingredients

4 pounds chicken wings, cut into wings and drummettes
Sea salt and cracked black pepper, to taste

Hot ‘N Tangy Tailgate Wings Sauce
½ cup Sriracha hot chili sauce* (available in the international section of large grocery store chains)
¼ cup fresh-squeezed lemon juice
2 teaspoons granulated garlic

Cooling Bleu Cheese Dip for Hot ‘N Tangy Tailgate Wings
½ cup organic Greek yogurt (or cottage cheese or sour cream)
3 tablespoons crumbled bleu cheese
1 tablespoon natural mayonnaise, optional
1 tablespoon white wine vinegar
1 teaspoon rice syrup, optional
1 clove garlic, finely minced
¼ teaspoon each salt and fresh ground pepper

Honey Mustard Wings Sauce
½ cup smooth Dijon mustard
¼ cup raw honey

1 tablespoon raw apple cider vinegar

Few shots of hot sauce, optional

Instructions
To bake the wings ahead:
Preheat the oven to 400?F. Line two baking sheets with aluminum foil and spray lightly with olive oil.
Salt and pepper the wings to taste and arrange them in a single layer on the baking sheets. Bake for about 15-20 minutes, then turn them and bake for 10-15 minutes more or until lightly browned and cooked through. Cool them off and store them in gallon-sized Ziplocs for travel.

To make the hot sauce:
Combine all ingredients from the Sriracha through the garlic in a small bowl, whisk well to combine, transfer to a gallon-sized Ziploc bag and refrigerate.

To make the bleu cheese dip:
Combine all ingredients from the yogurt through the pepper in a small traveling container, whisk well to combine and refrigerate.

To make the honey mustard sauce:
Combine all ingredients from the Dijon through the hot sauce, if using, in a small bowl, whisk well to combine, transfer to a gallon-sized Ziploc bag and refrigerate.

For the tailgate:
Pack the precooked wings, hot sauce, bleu cheese dip, and honey mustard sauce into a cooler with ice or frozen water bottles and seal tightly for the trip. Once you arrive and preheat your grill, remove everything from the cooler. Lay the wings out in a single layer on the hot grill for a couple of minutes until just heated through.
Transfer half the reheated wings into the bag with the hot sauce, and half into the bag with the honey mustard, and toss to coat the wings well with the sauces.
Empty the bags onto a serving tray to serve with the bleu cheese dip on the side of the hot wings.

Yield: 6-8 servings
Notes from the Clean Food Coach:
*Sriracha isn’t a completely clean hot sauce, but it’s a slightly thick, super-tasty, better-quality alternative to the classic half hot sauce/ half butter recipe of most hot wings. If you want to go ultra-clean, substitute Frank’s RedHot Chile ‘N Lime Sauce (it’s made with only cayenne peppers, vinegar, salt, spice, lime and garlic) with two teaspoons of olive oil whisked in. It’s a thinner sauce than the Sriracha, but the little bit of olive oil will help it stick to the wings.

Want more? Check out The Clean Food Coach Facebook Page (http://www.facebook.com/pages/The-Clean-Food-Coach/141800545881392) for tons of tips, tricks and recipes for prepping clean, whole foods in tasty, innovative and easy ways.

Tip 26: Tips To Develop A Weight Training Program For Fat Loss & A Lean Body Composition

5/26/2013 3:11:06 AM

Weight training is an excellent way to lose fat and get a lean body composition, but you have to know how to program your workouts to get results. Research into different training protocols using the squat exercise provides strategies for getting started.

A new study compared the effect of a full squat with a partial squat on work output, which is sports science terminology for energy expenditure or calorie burn. A full squat is when you go all the way down so that your hip joint is lower than your knee, whereas a partial squat is where you go down about two-thirds of the way to the point that your upper leg is parallel to the ground. Results of the study showed that when participants did full squats, they performed more work and burned more calories than with the partial squat.

A second finding was that energy expenditure was greater when a heavier weight was used but fewer repetitions were done. A component of the study was to compare the difference on calorie burn of doing 5 reps per set with a heavy weight (equal to 83 percent of the maximal amount that could be lifted one time) to doing 10 reps with a lighter weight (equal to 67 percent of the max amount).

You might think that more reps will be better for weight loss, but results show this is not the case: The full squat done for 5 reps allowed participants to burn 17 percent more energy than the 10 rep/light load full squat! Plus, the full squat done for 5 reps used 32 percent more energy than the partial squat done for the 5 reps with the 67 percent weight.

Take away the following strategies to develop a weight training program that will allow you to improve body composition:

•    Make full-range of motion exercises like the full squat a fundamental part of your program. Sometimes partial-range exercises can be done for a training cycle, but never at the exclusion of full-range exercises because this can lead to tight or imbalanced muscles.
•    Opt for full-range exercises that use more than one joint, such as the squat that uses the hip, knee, and ankle joints or the chest press that uses the elbow and shoulder joints, to burn the most calories and lose fat.
•    Use a heavier weight with fewer reps per set to do the most work and burn the most calories on each set. Yes, you will need to do twice as many sets for the best results, but researchers suggest this is the best way to program for optimal fat loss.

Reference
Drinkwater, E., Moore, N., et al. Effects of Changing from Full Range of Motion to Partial Range of Motion on Squat Kinetics. Journal of Strength and Conditioning Research. 2012. 26(4), 890-896.

Ten Things I Do To Stay Healthy and Fit

5/26/2013 3:11:06 AM

Mary-Pier Gaudet is a PICP instructor, stunt woman, and personal trainer. She agreed to tell us ten strategies she uses to stay healthy and in shape. She mentions that her favorite exercise is the deadlift. She used to hate it and now she loves it. Check out what else she has to say...

1)    Meat and Nuts Breakfast
I eat steak and nuts every morning. Check out the Meat and Nut Breakfast to try it.

Eating a diet rich in nuts, seeds, vegetables, and unprocessed meats has been shown to improve bone mineral density in women. I read a study published in the Journal of Nutrition that showed that this sort of diet is most effective for a healthy lipid profile, which is associated with staying lean and living longer.

2)    Detoxify Regularly
I drink a green tea twice a day because it helps detoxify you and is good for the system. I also drink at least two liters of water for detox and help burn fat.

Green tea has been shown to inhibit bad bacteria, and it can detoxify the body. Green tea also modulates the metabolism by triggering fat burning. One study found that giving participants green tea activated the metabolism. I drink it because I like it, it helps me feel good, and for the minimal fat burning!

3)    Multiple Meals
I eat about five or six meals a day. And I always prepare my lunch in advance so that I am sure to eat right all the time. I find this easier, and I feel more energized when I eat more often with smaller portions. I don’t get bored and don’t build up intolerances. Plus, if you eat protein and veggies with every meal, you build muscle.

I have heard women refuse to lift heavy weights because they think they will get big. Women will not get big if they are training naturally because their metabolism is not the same as men. Lifting heavy is how you lose fat and build muscle.

4)    No Calorie Counting
I don’t count calories or fat for what I eat. I just keep it simple and clean:

-Solid proteins and veggies at every meal
-I change the meat (red, white, seafood…) and my veggies regularly
-I avoid complicated dips and sauces, and I go for coconut and olive oil, butter, balsamic vinegar, and yogurt dip instead

5)    One Fruit Daily After Training
I only eat one piece of fruit a day and it’s usually after training. Fruit has a lot of fructose, and too much fructose is not good for fat loss. I try to eat fruit after my workout to help with recovery and give me energy. It can be any kind, I try to change it every day. I particularly like raspberries, apples, or grapes.

Did you know that if you eat a lot fructose you will have a lower metabolic rate and probably gain fat, particularly around the abs? It’s true! Research shows that eating a diet that was high in fructose-based carbs resulted in significant visceral belly fat gain, and a major decrease in fat burning that coincided with burning less calories at rest.

Wonder why fructose in large quantities is such bad news? Unlike glucose, that results in the body releasing insulin to regulate it, fructose is processed in the liver and when you have too much of it, the liver turns it into fats that are sent out into the blood stream. Bad news!

6)    Carbs Once a Week
I eat carbs only once a week (sweet potatoes, rice, quinoa, oatmeal…). I stopped eating carbs because it was easier to eliminate them so I don’t get a craving. I eat a little bit of carbohydrates when training is going bad, or if I feel tired, I might eat some carbs but other than that I don’t.

7)    Minimal Alcohol
I don’t drink alcohol except wine—once in a while.

8)    Eliminate Stress
I try to stay away from anything stressful in my life. Life is too short to worry about everything. I’ve learned to let it go sometimes. When I’m too stressed, I go for a walk, read a book, listen to music, or train.

9)    Good Sleep
I do try to get proper sleep every night. Going to bed and waking up on the same schedule is the best. Normally, I try to go to sleep at 10 p.m. and get up around 8 am. I need a lot sleep, about 8 to 10 hours. I make it a priority because if I don’t sleep enough, I’m just not functional. And sleep helps with fat loss. Sleep is more important than most people think!

10)    No Gluten, EVER
I don’t eat GLUTEN. I capitalize it here because it’s so bad. I’m intolerant and it’s so much easier to stay lean and healthy now that I don’t eat it. I never eat bread, and since I eliminated it and other gluten-based foods, I don’t crave them.

References:
Amini, M., Esmaillzedeh, A., et al. Relationship Between Major Dietary Patterns and Metabolic Syndrome Among Individuals with Impaired Glucose Tolerance. Nutrition. October 2010. 26(10), 986-992

McNaughton, S., Wattanapenpaiboon, N., et al. An Energy-Dense, Nutrient-Poor Dietary Pattern is Inversely Associated with Bone Health in Women. Journal of Nutrition. August 2011. 141(8), 1516-1523.

Tang, L., Tang, M., et al. Modulation of Alfatoxin Biomarkers in Human Blood and Urine by Green Tea Polyphenols Intervention. Carcinogenesis. February 2008. 29(2), 411-417.

Yamasaki, S., Asakura, M., et al. Inhibition of Virulence Potential of Vibrio Cholerae by Natural Compounds. Indian Journal of Medicinal Research. February 2011. 133(2), 232-230.

Copyright ©2011

Tip 25: Strategies to Decrease Breast Cancer Risk: Make it A Lifestyle

5/26/2013 3:11:06 AM

Prevent breast cancer by living a lifestyle that keeps you lean, feeds your body with the healthiest foods, ensures you get key nutrients, and helps you avoid simple things that put you at risk. There is an abundance of research into what causes breast cancer, and the key take away from all this research, is that simple lifestyle habits can make a big difference when it comes to cancer.

The best prevention plan is a balanced plan. The following are some areas to focus on for a breast cancer prevention lifestyle:

•    Exercise and lift weights regularly. Reviews suggest that there is as much as an 80 percent reduction in breast cancer risk if you are physically active throughout your life. This means doing regular vigorous exercise AND being active during the day.

•    Exercise is especially important during the teen years and during menopause. These are the times when women have the greatest variation in hormones, particularly estrogen. High levels of estrogen are difficult for the body to metabolize safely and are linked to greater breast cancer risk.

•    Be smart about soy. The problem with soy is that a lot of the soy we eat in the Western world is genetically modified, highly processed, and acid washed. Avoid such products, which include soy milk, meat substitutes, and tofu. Opt for minimally processed soy that is fermented such as tempeh or miso. Use it as a condiment rather than a staple.

•    Avoid alcohol because it increases estrogen levels leading to greater breast cancer risk. If you choose to drink sometimes, choose red wine.

•    Eat organic, especially when it comes to meat and dairy. Non-organic animals are fed growth-promoting hormones that can mess with your hormones and raise cancer risk. If possible avoid pesticides from non-organic produce because these can also mimic estrogen when they enter the body.

•    Get enough vitamin D. Low vitamin D is a huge public health issue and it is linked over and over again with increased breast cancer risk. Get your levels tested and if you are below 40 ng/ml, take supplemental D.

•    Avoid BPA because it mimics estrogen in the body. It’s found in throwaway plastic, aluminum cans, plastic food containers, and receipts.

•    Eat nuts, especially walnuts. These appear to halt tumor growth and greater nut intake has been repeatedly linked to lower breast cancer risk in women.

Top Eight Lifestyle Tips to Lose Fat & Achieve Optimal Body Composition

5/26/2013 3:11:06 AM

Lose fat fast with a “lifestyle” change that helps you maintain body composition results for the long run. This article will provide eight tips for changing your lifestyle so that you get lean and feel good…and are still lean and energized next summer when it’s time to hit the beach!

Tip #1: Build Muscle to Increase Your Resting Metabolic Rate
Your best defense against fat is to increase your resting metabolic rate (RMR) by building muscle. Your RMR makes up the bulk of the calories your burn every day. The magic of a workout program that builds muscle is not only that it elevates your RMR by increasing the amount of muscle you have, but it also increases the amount of calories you use during the 24-hour recovery period post-workout.
One study that provides an example of muscle building and RMR on fat is compared two 12-week weight training protocols done by women. One protocol used weights that were heavy enough to build muscle and the second used light weights and were intended to build endurance. The women that lifted the heavier weights lost nearly 12 lbs of body fat, gained about 6 lbs of muscle, and had dramatic increases in strength. The women who did the high rep/light weight program lost NO fat and gained NO muscle. They didn’t get stronger either!

Tip #2: Weight Train with Full-Range of Motion, Multi-Joint Exercises
Choose weight training exercises that use more than one joint to burn the most calories and lose fat. These are called multi-joint lifts, such as the squat that uses the hip, knee, and ankle joints, or the chest press and row that both use the elbow and shoulder joints. Multi-joint exercises use more muscles than single-joint ones like bicep or leg curls, which means they burn more energy. Similarly, full-range of motion lifts will use up more calories to perform than partial-range exercises.
For instance, a study that compared a full-squat (in which you go all the way down so that your hip joint is lower than your knee) to a partial-squat (in which you go about two-thirds of the way to the point that your upper leg is parallel to the ground) found that the full-squat burned more calories. Another smart reason to do full-range exercises is that restricting the motion of a joint can lead to tightness in that joint and imbalances in your muscles, causing pain and increasing injury risk.

Tip #3: Use Moderate to Heavy Weights with Fewer Repetitions
Lifting heavy but doing fewer reps with more sets is a key component for fat loss. Studies show that both experienced and beginning weight trainees rarely select weights that are heavy enough to help them lose fat and gain muscle when working out. For example, in one study of young athletic women, researchers found that the women chose to lift a load that was about 50 percent lower than the weight that they should be lifting if they wanted to improve body composition. Remember that example in the first tip that saw women who lifted light weights burned no fat?
The good news is that when you lift a little heavier, you get to do fewer repetitions per set, which will make your training much less boring. Wouldn’t you rather do sets with 7 or 8 reps than count to 15 or 20 every time?!

Tip #4: Weight Train with Short Rest, Fewer Reps & More Sets
Using short rest periods is essential because it will burn a massive amount of energy quickly and increase fat burning hormones. Growth hormone (GH) is known to burn fat and build muscle, and it is released by the body in greater quantities in response to physical stress.
Circuit training is ideal because it is fun, fast, and intense. It burns more calories too: One study found that circuit training resulted in participants burning 15 percent more energy than a traditional training program that used 3-mintes rest periods. The circuit program had participants move as fast as possible between 3 exercises and do 5 sets of 6 reps per lift. Note the effectiveness of lifting heavy, with fewer reps, and more sets—this study didn’t measure fat loss but it’s the type of program known for producing fast body composition results.

Tip #5: Do Sprint Interval Training for Cardio
Sprint interval training is far superior to aerobic-style cardio for fat loss and it can be done in less time than your typical boring aerobic program. A 1994 study had participants do either 20 weeks of aerobic training or 15 weeks of intervals (15 sprints for 30 seconds each) and the interval group lost 9 times more body fat than the aerobic group.
What is so interesting about this study is that the energy cost of the aerobic program over the whole study period was 28,661 calories, whereas for intervals it was less than half, at 13,614 calories. In significantly less time, the interval group lost much more weight due to the hormone response to training and that excess calorie burn during the recovery period mentioned in #1!

Tip #6: Eliminate Processed Foods
It’s impossible to out-train a bad diet and processed foods are the epitome of bad food. They lack nutrition, generally contain chemicals, dyes, and artificial additives, and the macronutrients have been modified or are denatured, which means they aren’t metabolized in the same way as if they were in the unprocessed state.
In fact, processed foods take much less energy to digest, meaning that by eating whole foods instead, you increase energy expenditure. Eliminate anything that comes in a package and choose whole foods in their most natural state.

Tip #7: Eat a High-Quality High-Protein Diet
Eating high-quality organic protein is essential when it comes to fat loss because you want to get the greatest amino acid intake per calorie since the amino acids are the building blocks of tissue and muscle. A classic example of how a high-protein diet is the cornerstone of a lean body composition lifestyle is a study that helped participants develop better dietary habits for fat loss. They were taught how to eat either a high-protein, low-fat, or Mediterranean diet.
The high-protein group lost more weight and maintained the weight loss for the next two years after the study ended, whereas the other diet groups did not. Greater protein intake allowed for less feelings of hunger and fewer cravings for high-carb foods that provide a lot of calories per gram.

Tip #8: Hydrate for Fat Loss: Avoid Sports Drinks, Alcohol & Coffee Post-Workout
Completely eliminate juice, soda, alcohol (the one exception may be red wine), and any “sports” drinks. Green tea and coffee are great beverages for fat loss because they increase metabolic rate and shift the body into fat burning mode. But, be sure to only use coffee pre-workout because it has been shown to elevate the stress hormone cortisol after exercise, which can delay recovery and compromise fat loss post-workout.
Hydration is essential for fat loss and a general suggestion for water intake is 0.6 to 0.7 oz. per pound of body weight, which calculates to 120 to 140 oz. for a 200 lb man, or 72 to 84 oz. for a 120 lb woman. If you are not even close to your water intake goal, start by increasing intake by 4 to 8 oz. a day until you reach your goal.

Tip 24: Lift a Little Heavier When Weight Training To Get Better Results

5/26/2013 3:11:06 AM

Lift a little heavier, when weight training, to get better results. By lifting a little bit heavier, you will get stronger muscles, build bone, and improve your body composition. Plus, by adding weight to the bar, you will be focusing more on performance, which can give you some much needed workout inspiration!

Studies show that both experienced and beginning weight trainees rarely select weights that are heavy enough to produce adaptations when working out. For example, in one study of young athletic women researchers found that the women chose to lift a load that was only 40 percent of the total amount of weight they could lift for a given exercise.

Such a low weight is only beneficial for very de-conditioned older individuals. It won’t do young women or even older active women any good. You need to lift a weight that is at least 60 percent of the maximal amount in order to have much effect on endurance, and to build strength or burn fat; you need an even heavier percentage.

Plus, the study found that the women never increased their weights over a six-month training period. This means they weren’t getting stronger or building muscle. And they didn’t lose any fat either!

Even if the goal was maintenance, lifting heavier is a smart move because it will lead to more fat loss and it’s more fun. Plus, it helps make your training more “functional” in that you’ll be able to carry heavy stuff around. Why not train so that it’s easier to lift heavy suitcases into your trunk, pick up your son or daughter, or carry a heavy air conditioner up the stairs?

Some tips to help you start adding a little weight to the bar include the following:

•    If you are new to weight training, consider working with a personal trainer who is experienced in teaching about how to get results. This will allow you to learn proper form and help you understand how to vary the amount of weight you lift to achieve your goal.

•    Ask the trainer to explain the terms “periodization” and “progressive overload” to you. If they don’t know what these are, get another trainer because these provide the groundwork for an effective training program, regardless of the goal.

•    In general, a weight that is less than 65 percent of the maximal amount you can lift will only be effective at increasing your muscular endurance. It won’t burn fat, build muscle or help you get stronger. If you can do more than 12 reps of an exercise, the weight is below 65 percent of your max.

To burn fat, use weights between 65 and 85 percent of maximal. This is a wide range because the weight you use will vary based on the reps, sets, type of exercise, and rest time.

•    For fat loss, try circuit training with a weight that is a little over 65 percent, and use very limited rest periods.

Reference
Ratamess, N., Faigenbaum, A., Hoffman, J., Kang, J. Self-selected Resistance Training Intensity in Healthy Women: The Influence of a Personal Trainer. 2008. Journal of Strength and Conditioning Research. 22(1), 103-111.

Tip 24: Lift a Little Heavier When Weight Training To Get Better Results

5/26/2013 3:11:06 AM

Lift a little heavier when weight training to get better results. By lifting a little bit heavier, you will get stronger muscles, build bone, and improve your body composition. Plus, by adding weight to the bar, you will be focusing more on performance, which can give you some much needed workout inspiration!

Studies show that both experienced and beginning weight trainees rarely select weights that are heavy enough to produce adaptations when working out. For example, in one study of young athletic women researchers found that the women chose to lift a load that was only 40 percent of the total amount of weight they could lift for a given exercise.

Such a low weight is only beneficial for very deconditioned older individuals. It won’t do young women or even older active women any good. You need to lift a weight that is at least 60 percent of the maximal amount in order to have much effect on endurance, and to build strength or burn fat, you need an even heavier percentage.

Plus, the study found that the women never increased their weights over a six month training period. This means they weren’t getting stronger or building muscle. And they didn’t lose any fat either!

Even if the goal was maintenance, lifting heavier is a smart move because it will lead to more fat loss and it’s more fun. Plus, it helps make your training more “functional” in that you’ll be able to carry heavy stuff around. Why not train so that it’s easier to lift heavy suitcases into your trunk, pick up your son or daughter, or carry a heavy air conditioner up the stairs?

Some tips to help you start adding a little weight to the bar include the following:

•   If you are new to weight training, consider working with a personal trainer who is experienced in teaching about how to get results. This will allow you to learn proper form and help you understand how to vary the amount of weight you lift to achieve your goal.

•   Ask the trainer to explain the terms “periodization” and “progressive overload” to you. If they don’t know what these are, get another trainer because these provide the ground work for an effective training program, regardless of the goal.

•   In general, a weight that is less than 65 percent of the maximal amount you can lift will only be effective at increasing your muscular endurance. It won’t burn fat, build muscle or help you get stronger. If you can do more than 12 reps of an exercise, the weight is below 65 percent of your max.

To burn fat, use weights between 65 and 85 percent of maximal. This is a wide range because the weight you use will vary based on the reps, sets, type of exercise, and rest time.

•   For fat loss, try circuit training with a weight that is a little over 65 percent, and use very limited rest periods.

Reference
Ratamess, N., Faigenbaum, A., Hoffman, J., Kang, J. Self-selected Resistance Training Intensity in Healthy Women: The Influence of a Personal Trainer. 2008. Journal of Strength and Conditioning Research. 22(1), 103-111.

Tip 23: Eat Protein For Breakfast To Lose Fat and Keep It Off

5/26/2013 3:11:06 AM

Eat protein for breakfast to lose fat and keep it off. Research shows that eating a high-protein breakfast can decrease feelings of hunger before lunch, increase satisfaction after eating, and lead to lower calorie intake at lunch and dinner.

For example a new study from the UK found that participants who had eggs for breakfast were less hungry and had a lower desire to eat at lunch than those who ate a high carbohydrate breakfast of cornflakes or a croissant with orange juice. The participants who had the egg breakfast ate as much as 300 calories less over the whole day than the cereal and croissant groups.

This study highlights the misconception that simple carbohydrate foods are ideal for breakfast because they provide a lot of “energy.” It is true that cornflakes and croissants provide energy in the sense that they give you a nice dose of quickly digested calories, but that doesn’t mean you will feel energized! Rather, these breakfasts will quickly raise blood sugar, producing high levels of insulin, which causes blood sugar to drop. This will leave you hungry and with less energy.

If you want to lose fat, eating protein for breakfast (and at every meal) is one of the smartest dietary habits you can adopt. Some tips to start doing so include the following:

•    Try having eggs, fish, beef, or pork for breakfast paired with berries. All of these protein sources have shown to decrease hunger and increase satisfaction in a wide range of subjects including youth, lean adults, and diabetics.

•    Rotate the meat you eat for breakfast and try pairing it with nuts or cooked leafy green vegetables.

•    If you need a more traditional breakfast, get organic pork, chicken, turkey, or beef sausages with low-glycemic whole grain bread. For example, bread cooked with fenugreek or guar gum will raise blood sugar more slowly than conventional bread.

•    Follow up a high-protein breakfast by getting a nice dose of protein at lunch, dinner, and at all snacks for best weight loss results.

•    Eating protein has been shown boost brain function by providing a steady flow of glucose to the brain—an effect that will keep your energy levels steady and can help you avoid cravings throughout the day.

Reference
Fallaize, R., Wilson, L., et al. Variation in the Effects of Three Different Breakfast Meals on Subjective Satiety and Subsequent Intake of Energy at Lunch and Evening Meal. European Journal of Nutrition. 2012. Published Ahead of Print.

Tip 22: Lose Belly Fat By Eliminating Sneaky Trans-Fats from Your Diet

5/26/2013 3:11:06 AM

Eliminate sneaky trans-fats from your diet to lose belly fat and decrease your risk of heart disease. If you aren’t already aware that trans-fats are used to make many conventional foods, you will probably be shocked to see how common they are. For example, you’ll find trans-fats listed in the ingredients of peanut butter, coffee “creamer,” soup, baked goods, crackers, and cereal!

Trans-fats are produced when unsaturated oils are partially hydrogenated, making them more solid. They are bad for a lot of reasons. First, they are fat that has been altered, so your body doesn’t process them like it does with “smart” fats such as fish oil or olive oil. Rather, trans-fats can make your cells more rigid and less permeable, changing them to be less sensitive to the hormone insulin. Insensitivity to insulin is what causes type 2 diabetes, and it leads to weight gain.

Second, trans-fats raise LDL cholesterol and increase the fats or triglycerides in your blood stream. This also leads to fat gain, especially around the belly, and causes inflammation. Plus, there are strong associations between trans-fat consumption and heart attack rates. The damage doesn’t stop there!

A recent study that assessed trans-fat consumption and behavior in healthy adults found that people who ate more trans-fats were more irritable and aggressive. The reason that trans-fats make you unhappy is because they can cross the blood brain barrier and cause inflammation in the brain. This leads to depression and more hostile behavior.

The following are some tips to help you avoid trans-fats from getting into your diet:

•    Trans-fats can be identified as partially hydrogenated oils. Common ones are partially hydrogenated rapeseed, soybean, or cottonseed oil. Avoid them!

•    For the best health, avoid all hydrogenated oils, whether they are fully or partially hydrogenated. Fully hydrogenated oils do not contain trans-fats, but they are still chemically altered and should be avoided.

•    If a package simply lists “hydrogenated oil” without expressly stating whether it is partially or fully hydrogenated, it my not be trans-fat free. The words “hydrogenated” and “partially hydrogenated” are used interchangeably. If a food label says, “fully hydrogenated oil,” then it will be trans-fat free but should still be avoided.

•    Unfortunately in the US, labeling laws are far too lax. If a food contains less than 0.5 g of trans-fats, it can say “trans-fat free” on the label, but you will still find partially hydrogenated oil in the ingredients. A classic example is commercial peanut butter that contains a small amount of trans-fat to prevent separation. Avoid eating these foods by reading ALL nutrition labels.

•    Choose whole foods that aren’t processed, refined, or packaged and you will be on your way to avoiding dangerous ingredients like trans-fats.

References
Micha, R., Mozaffarian, D. Trans Fatty Acids: Effect on Cardiometabolic Health and Implications for Policy. Prostaglandins, Leukotrienes, and Essential Fatty Acids. 2008. 79(3-5), 147-152.

Golomb, B., Evans, M., et al. Trans-Fat Consumption and Aggression. PLoS One. 201. 7(3), 32175

Tip 21: Lose Belly Fat and Get Lean Abs with Sprint Interval Training

5/26/2013 3:11:06 AM

Trim your waste and get leaner abs by doing sprint interval training instead of wasting lots of time on sit-ups and abdominal work. For many people, the biggest obstacle to achieving chiseled abs is losing the fat the covers the abdominal muscles. Don’t worry—there is a solution!

A wealth of research shows that the most effective way to lost belly fat is to do sprint intervals, or what is often called high-intensity training. For example, a new study in the Journal of Obesity showed that an interval cycling program allowed young men to lose 17 percent of their belly fat and shrink their wastes accordingly. They lost almost 4 pounds of fat from the abdominal area and 5 pounds of total body fat. Compare these results to a 2010 study that showed abdominal training doesn’t produce any fat loss.

The difference between sprint interval programs and ab strengthening programs is that intervals train the large muscle groups of the lower body, leading to more energy being used. They also stress the anaerobic energy system that is used for short but intense bursts of exercise. This energy system tends to shift the body into a fat burning mode, whereas abdominal exercises are usually more aerobic in nature and don’t burn fat.

For the best looking abs include the following components in your workouts:

•    Do sprint intervals at a track. Try 20-second all-out sprints with 10 seconds rest in 4 sets of 4 intervals. Rest 3 minutes between sets.

•    Try the cycling intervals used in the Journal of Obesity study (8 second sprints with 12 seconds rest for 60 sprints total—this is just 3 sprints a minute for 20 minutes).

•    Try hill or stair running in which you sprint up as fast as you possible and jog down. Try to repeat immediately. Do 8 to 16 reps.

•    Do a total body strength-training program in which you use multi-joint exercises such as lunges, step-ups, chest press, pull-downs, and chin-ups. These exercises require you to contract all the muscles in your trunk if you do them right.

•    Restrict ab training to one exercise per strength training session—opt for reverse crunches or leg lowering if you have a strong lower back.

References
Heydari, M., Freud, J., et al. The Effect of High-Intensity Intermittent Exercise on Body Composition of Overweight Young Males. Journal of Obesity. 2012. Published Ahead of Print.

Boutcher, Stephen. High-Intensity Intermittent Exercise and Fat Loss. Journal of Obesity. 2011. Published Ahead of Print.

Ten Ways to Use Those Fresh-Picked Apples

5/26/2013 3:11:06 AM

Fall is here and with it comes the once-a-year opportunity to pluck fresh, sweet apples of all kinds right from the trees. Outside in the apple orchard the air is crisp and the sweet tangy scent of fresh fruit is all around. If your family is anything like mine, you’ll find it easy to get carried away there and end up driving home with a giant basket of apples wondering how on earth you’re going to eat them all…

Try these ten fun ideas to help you get the most out of your seasonal apple haul:

1.    Core large crisp eating apples, such as Mutsu or honeycrisp, and slice them thinly “around the equator”. Use the discs as “crackers” for spreads like lemon or pumpkin hummus.

2.    Core and slice apples thickly around the equator and use the widest slices as “bread” to make sandwiches with spiced nut butters, banana rings, and cinnamon, or deli turkey and muenster cheese slices with a bit of honey mustard.

3.    Make a clean version of caramel apples with a raw, nut-based caramel.
Clean, Raw Caramel Apples

½ cup raw cashews, soaked in water for at least 30 minutes and drained
½ cup coconut nectar
1 teaspoon vanilla extract
½ teaspoon salt
¼ cup pine nuts
¼ cup raw macadamia nuts
6 small crisp eating apples, such as Pippins, Pink Ladies, Jonathons or Jonagolds
6 popsicle sticks
Optional toppings: shredded coconut, dark mini-chocolate chips, cinnamon, raw cacao powder, crushed hazelnuts, roasted peanuts, etc.

To make the caramel, combine the cashews, coconut nectar, vanilla and salt in an industrial-strength blender, such as the Vita-mix, and blend on low power until smooth. Add the pine nuts and blend until smooth. Add the macadamias and blend until smooth, stopping to turn the mixture over with a spatula, if necessary, to keep it moving. Transfer contents to a shallow bowl and rest in the fridge to cool completely.
Press one popsicle stick carefully into the top of each apple. When the caramel has cooled, roll each apple in it to partially coat, or spread it over the apple’s surface using a butter knife.
Coat the caramel with any combination of the optional toppings and carefully stand the apple up on a sheet of waxed paper. Store the apples in the fridge until ready to eat to keep the caramel firm and set.

Yield: 6 caramel apples

4.    Add thin slices of apple to regular ham and cheese or grilled cheese sandwiches –great with a sharp cheddar.

5.    Core and chop a softer cooking apple, such as a McIntosh or Empire, and steam in a small saucepan with 3 tablespoons of water and 7 whole cloves for a few minutes until just-tender. Drain and enjoy as is, over yogurt, or as a side for leftover roast chicken.

6.    Shred Gala or Cortland apples (their flesh doesn’t brown as quickly as many other varieties), toss with a sprinkle of lemon, lime or orange juice to slow oxidation, and add to homemade coleslaw or toss into a green salad with roasted nuts or seeds.

7.    For an ultra-quick “baked” apple, peel a Fuji or Rome Beauty, slice in half and cut out the core. Sprinkle each half with half a packet of stevia and half a teaspoon of cinnamon. Microwave for 3½-5 minutes until soft and let it rest for a few minutes. Top with a sprinkle of slivered almonds and enjoy.

8.    Use a spiralizer to turn green apples into “pasta” for use under an Asian-style stir with chicken or beef fry in place of rice.

9.    To make a simple apple sauce, chop and core unpeeled apples such as Jonagold, Cortland or Winesap (great for sauces) and place in a saucepan to fit. Add a few tablespoons (for 2-3 apples) to ½ cup (for 7-8 apples) of pure apple cider, a tablespoon or two of fresh-squeezed lemon juice, a good sprinkling of cinnamon and a pinch of salt and stir well to coat the apples. Cover and heat to a simmer over medium. Reduce heat and simmer on medium low, stirring occasionally, until apples are very soft. Remove from heat and mash with a potato masher or large fork. Sweeten to taste with stevia, palm sugar, or erythritol, cooking for a few more minutes to incorporate, and serve warm or chilled.

10.    Finally, apples can be used to ripen unripe produce and to moisten dry baked goods. Apples give off ethylene, a natural hormone in gas form that accelerates ripening. Place an apple in a closed baggie with unripe bananas, avocados, tomatoes, etc., and the gas will speed the ripening process of the other fruits. Also, if your bread, muffins or cake have dried out a bit, enclose an apple quarter or half in the storage container with them for a few hours to help restore lost moisture.

Want more?  Check out The Clean Food Coach Facebook Page (http://www.facebook.com/pages/The-Clean-Food-Coach/141800545881392) for tons of tips, tricks and recipes for prepping clean, whole foods in tasty, innovative and easy ways.

Tip 20: Get a Better Body By Doing More Sets When Lifting Weights: One Set is Not Enough

5/26/2013 3:11:06 AM

Do three or more sets of each exercise when lifting weights to get the best body composition results. You will lose substantially more fat and gain more muscle, thereby raising your metabolism, if you do more sets.

Organizations that prescribe exercise for health often say that one set is enough when it comes to weight training. They probably say this because they just want people to do something. It’s true that one set is better than no sets, but if you want to change your body and get stronger, a few extra sets will make all the difference.

For example, a study from a few years ago compared the effect of training one set with three sets of three lower body exercises on strength and muscle gains. Fairly heavy weights were used, and after 11 weeks, the group that did three sets gained 50 percent more strength than the one set group. The three set group also gained significantly more muscle than the one set group.

Other studies support the value of doing more sets, or what is called volume, when it comes to weight lifting because the greater number of repetitions will target more fibers within the muscle. This is the most effective method of building muscle quickly, and rest assured that gaining muscle will help you lose fat, without getting bulky muscles. In fact, for every pound of muscle most novice trainees gain, they lose a pound of fat!

Reference
Ronnestad, B., Egeland, W., et al. Dissimilar Effects of One and Three Set Strength Training on Strength and Muscle Gains in Untrained Subjects. Journal of Strength and Conditioning Research. 2007. 21(1), 157-163.

Tip 19: Stand Up For Better Body Composition: Improve Your Posterior

5/26/2013 3:11:06 AM

Are you sitting down? Stand up! In just 20 minutes of sitting, your blood sugar and insulin can get out of whack. A little longer and gene activity decreases, tissue rebuilding comes to a halt, and metabolism slows.

Just as bad, new research shows that when you sit for long periods of time, the weight your body puts on your fat cells actually makes them grow at a faster rate than if you were standing! The tensile pressure of your body makes fat on your bottom balloon.

Plus, when fat cells are under pressure, they produce more triglycerides, sending them into the blood stream. High blood triglyceride levels are what raise cholesterol and increase your risk of stroke or heart attack. Sitting for long periods may be more dangerous than eating saturated fat-filled foods!

The following are some strategies to help you spend less time sitting, even if you have a desk job:
•    Take a pause from desk work every 20 minutes and stand up. Do arm circles and move your legs—do knee grabs for instance.
•    Get up and walk as often as possible—certainly every hour. The longer the walk the better, but even getting water, coffee, or walking to speak to a colleague will improve blood flow.
•    Get an adjustable desk and stand during work—one study found that workers who stood all day burned hundreds more calories than when they sat for the same period of time.
•    Take a walk or work out at lunch. Always take the stairs.
•    Get rid of your TV—your brain will work better, you’ll sleep better, and you’ll sit less at home.

Reference
Levy, A., Enzer, S., et al. Large, but not Small Sustained Tensile Strains Stimulate Adipogenesis in Culture. Annals of Biomedical Engineering. 2012. 40(5), 1052-1060.

Tip 18: Eat Protein At Every Meal to Decrease Food Cravings

5/26/2013 3:11:06 AM

Eat protein with every meal to decrease food cravings and achieve optimal body composition. There are at least three reasons that a high-protein diet can help you feel satisfied throughout the day and improve your physique.

First, there’s the direct effect of the energy required to break down the amino acids in protein on weight control. Called thermogenesis, body burns significantly more calories metabolizing protein than if you had eaten the same amount of fat or carbohydrates.

The second benefit of protein, is that you can decrease your appetite when you eat it, but these feelings of fullness and satisfaction don’t happen because your stomach is full. In fact, your brain’s response to eating is greatly influenced by whether you have eaten protein or carbohydrates.

By eating carbohydrates the opioid or pleasure-seeking messages in your become active, which can lead you to want to continue that pleasurable “food experience” and keep eating. With protein, those chemical messages aren’t active, which reduces that craving to eat more of that tasty food.

Finally, your body sends hormonal signals after you eat depending on the macronutrient content of food. For instance, ghrelin is a hormone that stimulates hunger and it is suppressed by protein, whereas leptin, a hormone that inhibits hunger and tells the body to burn fat, is elevated when you eat protein. It is rather telling that the word “leptin” is Greek for “thin”!

Strategies to increase your protein intake include the following:
•    Plan meals carefully so that you get high-quality protein at every meal and at snacks. Nuts, nut butters, eggs, deli slices of turkey or chicken, plain yogurt, salmon, quinoa, and beans are a few protein-filled suggestions.
•    Shoot for solid protein except if you drink a workout shake because solid protein has been shown to have a much more satiating effect.
•    If you do take liquid protein before or after exercise, whey has been shown to blunt hunger more than casein because it is faster digesting.

Reference
Fromentin, G., Darcel, N., et al. Peripheral and Central Mechanisms Involved in the Control of Food Intake by Dietary Amino Acids and Proteins. Nutrition Research Reviews. 2012. Published Ahead of Print.

The Invisible New Health Frontier Part III: Microbial Terroir

5/26/2013 3:11:06 AM

Who would have thought that the chefs of some of the world’s best restaurants would be getting chummy with chemists and microbiologists in their kitchens? Private explorations in the creative fermentation and culturing of different foods is de rigueur in cutting edge professional restaurants around the globe right now. Chef Rene Redzepi of Noma in Copenhagen, internationally recognized as one of the best restaurants in the world, is working on creating a purely Nordic miso sourced from “local” bacteria. Chef Magnus Nilsson of Faviken in Sweden, a unique, self-contained, farm-to-table restaurant, has succeeded in making a soy sauce without the Japan-sourced bacterial culture aspergillus (the mold culture used almost exclusively in soy sauce fermentation around the world). Others are working on creating unique cultured dairy or meat products. Some intrepid chefs, like David Chang of New York’s famed restaurant Momofuku, have teamed up with expert microbiologists, like David’s partner Ben Wolfe from Harvard University, to create an actual laboratory in their kitchens to study the effects of this controlled rotting process we call food culturing.
A primary motivational drive behind the experiments of chefs like Chang is the creation of brand new flavors. What they have learned through their joint scientific and culinary explorations is that the microbes that inhabit foods are as much or more responsible for its flavor as the “raw materials” of the food itself, and that different regions are home to completely different microbial strains. Chang has coined a term for this, “microbial terroir”. Terroir is a term used to describe the unique properties of a specific area of land, it’s climate, water, soil, etc. that contribute to the flavor of foods grown there, most typically wines. This is why the exact same foods cultured or fermented in different areas will have completely different flavors.

I recently experienced this phenomenon on a small scale myself while studying at a raw culinary school in Oklahoma. We were culturing coconut water into kefir. Though we used the same batch of fresh coconut water and the same kefir grains, the kefir that I cultivated at the house where I was staying tasted completely different from the batch cultivated twenty miles away at the school. The ambient yeast in my house made my kefir very fizzy and lightly sweet, whereas what was available in the school produced a much flatter drink with a sharper flavor. Many of the chefs who are creating their own cultured products are, unsurprisingly, particularly interested in producing native dishes with native ingredients and flavors. The concepts of terroir and native food have now officially been expanded to include the invisible world of microbes.

While the potential for creating unique new tastes is very exciting from a culinary point of view, microbial terroir also shows promise from a health perspective. One of the key ways to develop internal defenses against bacterial pathogens in our immediate environment is regular, low-grade exposure to them – exposure builds tolerance and resistance. But our exposure to natural sources of bacteria has, unfortunately, been radically reduced by modern sanitation practices and products. In addition, in practices such as using the same chemically reconditioned soil to grow the same crops over and over again, and then removing all traces of soil from our food, we have also reduced our exposure to countless beneficial microbes. This reduced exposure to our microbial terroir is very likely weakening the health-protective functions of the human microbiome, which, in turn, is likely a significant factor in our current health epidemics.

If you believe, as I do, that there is a natural synchronicity between native foods and the animals that eat them, it makes sense that that synchronicity that would exist on a microscopic level as well. When local animals eat the native bitter green shoots of spring, for example, it helps them to shed excess mucus and fat leftover from the winter, priming their bodies for the warmer temperatures of spring and summer. Perhaps routine exposure to foods that have been locally cultured would offer similar types of health protection. Eating fermented foods is an ancient practice across many cultures all over the globe. Health benefits include improved digestion, as with fermented dairy products, and the reintroduction of different strains of good bacteria into the gut. It’s a good bet that fermenting food right where you live and work would have additional protective benefits.

Home fermentation and culturing is easy to do and growing in popularity. There are several different methods and thousands of recipes on the internet. It’s generally inexpensive, requiring minimal special tools and ingredients, and has the added benefit of being a natural preservation method, perfect if you have a backyard garden. You will also create new tastes and flavors that can truly enrich simple home cooking. A plain grilled meat becomes something special with addition of a homemade sour pickle or a serving of spicy kimchee.

Try one of these excellent 2012 resources to help you create your own microbial masterpieces: Real Food Fermentation by Alex Lewin or The Art of Fermentation by Sandor Ellix Katz.

Go back and read Part I and Part II of this three part series!

Want more? Check out The Clean Food Coach Facebook Page for tons of tips, tricks and recipes for prepping clean, whole foods in tasty, innovative and easy ways.

References

Chang, David. “Food Microbiology: An Overlooked Frontier”, Science and Cooking Lecture Series, Harvard University. November 14, 2011.

Leach, Jeff D. “Dirtying Up Our Diets”, New York Times Opinion Pages. June 20, 2012

Wolfe, Ben. “American Microbial Terroir”, Lucky Peach, Issue 4, American Food. Summer 2012.

Fallon, Sally and Enig, Mary G. “Lacto-Fermentation”, The Weston A. Price Foundation. January 1, 2000.

The Invisible New Health Frontier Part II: Microbial Territory

5/26/2013 3:11:06 AM

Through some innovative biological research, a new image of the microbial world -- as not only beneficial, but actually critical to resilient health –is beginning to emerge. One of the most comprehensive studies of human microbiology undertaken to date has revealed more good than bad in that invisible world of our personal bacteria, to the tune of one hundred trillion friendly microbes that cover and inhabit our bodies.

This summer the results of the Human Microbiome Project, (a federally funded, five-year project across eighty institutions with over two hundred scientists), were finally published. Many of the findings surprised the scientific community. Though it’s well-known that “good” bacteria are essential for things like food digestion and vitamin synthesis, the scope of their numbers and roles in healthy people was heavily underestimated. The research revealed that every person’s collection of microbes is unique –distinctive to them. Each individual has up to one thousand bacterial strains on and in their body, weighing in at 2-4 pounds total mass! A scientist from Stanford, Dr. David Relman, said that “humans are like corral, an assemblage of life forms living together”.

Our collection of these helpful bacteria begins when we pass through the birth canal, and continues on throughout life with our exposure to the varied elements of the natural world. We already knew that the good microbes protect our health by fighting off dangerous bacteria, but scientists were shocked to discover that many strains of disease-causing bacteria were actively present in the body living out their microbial lives, but not actually causing any disease. The study generated more questions than answers, but all indications are that the personal human “microbiome” is probably responsible for individual reactions to drugs, the development of disease, and some chronic conditions like asthma and even obesity.

In this era of epidemic obesity, it is interesting to note that the incidences of autoimmune disorders are also on the rise, affecting an unprecedented 50 million people. Though we are working on improving it, we still have the safest food supply in the history of humankind, and yet we are over-reacting to food and environmental triggers in a brand-new, large-scale way. With the discovery of the breadth of the human microbiome, the concern about exactly how it is is affected by “dumb bombs” like antibiotics and the wide-scale use of antibacterial cleansing products has sharply increased.

Microbiology researchers are studying possible links between the invisible microbial state of our bodies and the health crises we are facing. In August of 2011 Dr. Martin Blaser of the New York University Langone Medical Center published a claim that antibiotics are permanently altering the human microbiome with long-term health consequences. In the 90’s Blaser posited that eradicating certain so-called bad bacteria with antibiotics when the patient is asymptomatic might have problematic effects. The particular bacterial strain under observation, H. pylori, was one that’s been present in the human microbiome for tens of thousands of years, and Dr. Blaser believed it probably served some kind of positive function. His research over the next fifteen years is bearing out his claims. One notable finding is that in subjects without H. pylori, the amount of ghrelin (a hormone that triggers hunger) circulating in the system did not fall as it does normally after eating a meal. Those subjects did not get the normal signal for satiety – a possible cause of overeating and subsequent weight gain. If even “bad” bacteria could be playing a role in the healthy function of the human system, what might the effects be of eradicating whole strains from our individual microbiomes?

Blaser’s findings seem to be corroborated by similar studies showing that the ratios of various bacterial strains in the gut are different in lean versus obese subjects, further indicating that there may be a correlation between the bacterial balance in the gut and weight gain. In August of 2012, the findings of a more comprehensive study by Dr. Blaser and several colleagues were published in Nature. The researchers administered antibiotics in low dosages to mice early in their lives with the result that the gut flora was altered. The way the bacteria broke down nutrients was also altered, activating more genes that turn carbohydrates into short-chain fatty acids. They also turned on lipid conversion genes in the liver, and the mice got fatter. These results wouldn’t surprise any cattle farmer, as they’ve been using antibiotics to fatten up their cattle for decades, but in revealing the possible bacterial mechanisms behind the weight gain, studies like this one should make establishing a healthy human microbiome a new priority in the fight against obesity, and possibly other chronic health challenges we are facing.

Continue reading Part 3. And in case you missed it, here's Part 1!

Want more? Check out The Clean Food Coach Facebook Page for tons of tips, tricks and recipes for prepping clean, whole foods in tasty, innovative and easy ways.

References

Kolata, Gina. “In Good Health? Thank your 100 Trillion Bacteria”, The New York Times. June 13, 2012.

Leach, Jeff D. “Dirtying Up Our Diets”, New York Times Opinion Pages. June 20, 2012

Murphy, Kate. “In Some Cases, Even Bad Bacteria May Be Good”, The New York Times. October 31, 2011

Maxmen, Amy. “Antibiotics Linked to Weight Gain”, Scientific American. August 27, 2012.

Cho, Ilseung; Yamanishi , Shingo; Cox, Laura; Methe, Barbara A.; Zavadil, Jiri; Li, Kelvin; Gao, Zhan; Mahana, Douglas; Raju, Kartik; Teitler, Isabel; Li, Huilin; Alekseyenko, Alexander V.; Blaser, Martin J. “Antibiotics in Early Life Alter the Murine Colonic Microbiome and Adiposity”, Nature 488, 621-626. August 22, 2012.

Tip 17: Prevent Knee Pain By Doing Single-Leg Training: Try Step-Ups & Split Squats

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Imbalances between the right and left side of the body, or between specific muscles within a limb, increase your risk of injury and joint dysfunction. For example, knee pain is often due to a weakness of one of the muscles of the quadriceps that make up the thigh. The most common weakness is of the vastus medialis obliquus (VMO) that is the teardrop shaped muscle on the inside above the knee.

A Brazilian study showed that by doing single-leg training for 8 weeks, recreational athletes were able to increase the strength of the VMO and develop balance between the muscles of the quadriceps. Knee pain was eliminated, leg strength improved, and participants had more power and mobility in their lower body.

The research group stresses the importance of exercise progressions to get rid of knee pain and eliminate structural imbalances. If you don’t have strength training experience, or aren’t sure you understand the progressions, it’s recommended that you work with a skilled personal trainer. Suggestions for improving structural balance in the lower body include the following training progressions:

•    Start with a special step-up called a Petersen Step-up in which you stand on a low step on one foot and raise up or “step-up” onto your toes and then lower your heel down to neutral with a 4-second count. Repeat until you are able to do sets of 15.
•    Once you can do the step-up correctly and without pain, try a split-squat in which your are in a wide lunge position and you squat down taking 4 seconds to do so and then coming back up under control.
•    Eventually, you can progress to single-leg squats and regular step-ups. Once base levels of strength are established, regular bilateral squats and moving lunges can be performed to increase strength and mobility.
•    Single-limb training can also be used in the upper body to help get rid of shoulder or upper back pain. Simply eliminating muscle imbalances in the rotator cuff of the shoulder or within the trapezius muscle that runs from your upper back down to the middle of your back can improve function and prevent pain.

References
Baldon, R., Lobato, D., Carvalho, L., Wun, P., Santiago, P., Serrao, F. Effect of Functional Stabilization Training on Lower Limb Biomechanics in Women. Medicine and Science in Sports and Exercise. June 2011. Published Ahead of Print.

Tip 16: Avoid Fructose To Lose Belly Fat and Improve Your Metabolism

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Avoid eating fructose if you want to lose belly fat and improve your metabolism. Once thought to be a great sweetener for managing body weight because it is metabolized differently from conventional sugar, recent data shows that getting a lot of fructose in your diet leads to belly fat gain, bad cholesterol, and a reduced metabolic rate.

When you eat calories from fructose, especially liquid fructose, you will change the way your metabolism works. For example, a recent study had one group of volunteers eat a large amount of glucose (another sugar form) and a second group ate the same amount of fructose daily for ten weeks.

Results of the study found that the group that ate more fructose experienced a severe decrease in their resting metabolic rate, meaning they burned much fewer calories throughout the day. This led them to gain belly fat—the fat that resides on the trunk and poses a serious health risk. In addition, the fructose group experienced a change in how their bodies burned energy—instead of burning fat stores, they burned mostly carbohydrates, which is unfavorable if you want to lose weight.

Scientists aren’t entirely sure why fructose is so bad for the metabolism. Both fructose and glucose are simple sugars, but fructose is metabolized by the liver and glucose enters the bloodstream and can be used as energy in the body and brain. It’s thought that a small amount of fructose, such as the quantity you get from eating a piece of fruit can be easily processed by the liver and doesn’t slow metabolism. Larger doses, like the amount found in soda, overwhelm the liver and are quickly turned into belly fat.

Use the following strategies to limit your fructose intake:
•    Stay away from soda and all beverages that have fructose added to them—sports drinks are a common culprit.
•    Stay away from foods with high-fructose corn syrup added to them. This means almost all processed foods and most packed foods.
•    Watch out for agave nectar because it has one of the highest fructose contents of all sweeteners. For example, high-fructose corn syrup is 55 percent fructose and agave ranges from 75 to 97 percent fructose!
•    If you want to lose fat, avoid juice because it does not contain the fiber that is available in fruit. Whole fruits with fiber are metabolized differently and don’t pose a problem.
•    Opt for lower fructose fruits, such as most berries, nectarines, grapefruit, avocado, and tomatoes. Bananas, apples, and pears are on the high end of the fructose scale.

Reference

Cox, C., Stanhope, K., et al. Consumption of Fructose-Sweetened Beverages for 10 Weeks Reduces Net Fat Oxidation and Energy Expenditure in Overweight/Obese Men and Women. European Journal of Clinical Nutrition. 2012. 66(2), 201-208.

Warming Pumpkin Soup

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•    3-4 pound sugar pumpkin (1 medium)
•    4-6 sweet cooking apples, peeled, cored and sliced (I love Mutsu apples in this dish)
•    3 tablespoons grated fresh ginger
•    1 medium Vidalia onion, diced
•    4 cups vegetable or chicken broth (or use a mix of broth and apple cider for a sweeter soup)
•    1/3 cup frozen apple juice concentrate
•    3/4 teaspoon salt
•    ½ teaspoon cinnamon
•    ½ teaspoon ground ginger
•    ¼ teaspoon nutmeg
•    ½ teaspoon cayenne pepper
•    2 tablespoons apple cider vinegar

Optional garnish: diced apples, pomegranate seeds and/or toasted pumpkin seeds

Wash the pumpkin and remove the stem. Using a heavy knife, cut the pumpkin vertically down the middle. Using a heavy spoon, scrape out all seeds and fibers, reserving the seeds to rinse and cook later. Lay each half face down on the cutting board and cut away the peels. Quarter each half of the peeled pumpkin.

Combine all ingredients from the pumpkin through the cayenne pepper in a slow cooker and cook for 7 hours on low or 4-5 hours on high (or until tender).

Stir in the cider vinegar and puree until smooth with immersion blender or, once slightly cooled, in batches in food processor or blender. Be careful when blending hot soups.

Adjust seasonings to taste for heat, salt and sweet.

If desired, garnish with chopped apples, pomegranate seeds, and/or toasted pumpkin seeds.

Yield: 8-10 cups

Tip 15: Build Stronger Bones With A High-Protein Diet: Tips For the Best Results

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Build stronger bones by eating a high-protein diet and making sure you get enough of key nutrients. A common misconception about high-protein diets is that they compromise bone health—don’t believe it!

A large-scale analysis in the American Journal of Clinical Nutrition found a small but significant benefit from greater protein intake on bone health in every category of the population, from children to elderly men and women. The reason is that bone building requires a large pool of amino acids in the body, and over 50 percent of bone is made of protein. Plus, the more high-quality protein you eat, the more muscle and lean mass you’ll have, which has been directly associated with bone health in many studies. Protein also increases the production of a hormone called IGF-1 that regulates bone building.

There is an instance in which a high-protein diet could put you at risk for weaker bones: High-protein diets can cause a lot of acid to be present in the body, which has to be neutralized through the release of bicarbonate ions from the bone matrix. This leads to a loss of sodium, calcium, and potassium. This loss of ions from the bone doesn’t necessarily cause bone loss, but if you don’t neutralize the acid with certain foods, or if you have an intake of calcium below 400 mg/day, it may.

The solution is to be sure you counter the acid produced by eating high-quality protein with certain foods that are more alkaline, so they neutralize the acid, helping you keep your bones strong and healthy. Some strategies to do this include the following:

•    Counter your protein acid load by eating lots of fruits and vegetables, especially dark green vegetables. Spinach, kale, zucchini, lettuce, leeks, broccoli, root vegetables, tomatoes, black currants, cherries, grapes, and kiwis are all fairly alkaline.
•    Eliminate processed grains and minimize whole grain intake because these are all more acid producing.
•    Avoid cheese (cheese is one of the most acid-producing foods), and limit dairy intake.
•    Drink mineral water or add lime to water to make it more alkaline and decrease your acid load.
•    Ensure you get adequate calcium, vitamin D, and magnesium because both are necessary for bone building and they enable calcium to be absorbed and used by the body. Most people get the necessary 400 mg of calcium from the diet, and it is not recommended that you get more than 800 mg/day because high calcium supplementation has been linked to heart attacks. Functional practitioners typically recommend 5,000 IUs of vitamin D and 500 mg of magnesium a day.

Reference
Darling, A., Millward, J., et al. Dietary Protein and Bone Health: A Systematic Review and Meta-Analysis. American Journal of Clinical Nutrition. 1009. 90, 1674-1692.

Tip 14: Practice Yoga To Build Strength, Power & Feel Less Stressed

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Practice yoga to build strength and power, and minimize stress. A recent study shows how hatha yoga training is enormously beneficial for health and well being in people who suffer from chronic pressure and stress.

Results showed that yoga training done by college students in India resulted in faster 50-yard dash and shuttle run speed by more than 20 percent. The students also scored better on sit-up and flexibility tests, and they jumped 22 percent farther on a power broad jump test. Overall, the strength gains were dramatic and the subjects reported feeling less stress even during challenging exam time.

Other studies have found that yoga practice can support brain function and hormone response, while increasing the secretion of melatonin. Melatonin can aid in restful sleep, and it is a powerful antioxidant that may convey therapeutic effects leading to greater feelings of happiness and tranquility. Yoga can also reduce chronic low back pain, improve balance and gait mechanics in the elderly, and decrease anterior pelvic tilt

For best results with yoga, try the following suggestions:

•    Practice at least three days a week, and always avoid positions that cause pain by using proper biomechanics.
•    Do yoga in addition to a resistance training program for best results. Lifting moderately heavy loads provides overwhelming strength and tissue building benefits. It also promotes fat burning to keep you lean and sleek.
•    If you can’t make it to local yoga classes, try getting a DVD that you can do at your house. If time is an issue, start with short yoga sessions of 15 minutes.

Reference
Gaurav, Vishaw. Effects of Hatha Yoga Training on the Health-Related Physical Fitness. International Journal of Sports science and Engineering. 2011. 5(3), 169-173.

Contain Yourself: Food Storage Options

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Bisphenol A, or BPA, is a chemical widely used to prevent metal corrosion in food packaging, and more than 90 percent of Americans have detectable BPA in their urine. Bisphenol A is a xenoestrogen, a known endocrine disruptor, which disturbs the hormonal messaging in our bodies. Synthetic xenoestrogens are linked to breast cancer and uterine cancer in women, decreased testosterone and sperm levels in men, and are particularly devastating to babies and young children. Although the FDA claims BPA is safe and poses no danger to humans, the National Toxicology Program has raised concerns that BPA may cause developmental problems in children’s brains and hormonal systems, obesity, hyperactivity, and cancer. We also know that higher BPA levels in adults are linked to an increased risk of diabetes and heart disease.

A new study in the Journal of the American Medical Association studied almost 3,000 children between the ages of 6 and 19 to measure their urinary BPA levels. About 34 percent of these children were overweight, and nearly 18 percent were obese. And, the greater the levels of BPA present, the higher the obesity rate. Ultimately, the study concluded that high levels of urinary BPA are associated with an increased risk of childhood obesity (1).

Plastic exposure is unavoidable; most foods we purchase, including meat and seafood is wrapped in plastic. Most canned foods contain BPA in the lining. And most of us are drinking water from plastic bottles. Of greatest concern is that the majority of people I see in practice have no concept of the deleterious effects of chronic BPA exposure. It can be overwhelming to be concerned with every bit of plastic packaging, so allow me to provide some simple lifestyle changes that can help you clear out your cellular clutter.

Here are a few tips to help you lower your exposure to BPA:

Wash your hands after handling money and receipts. The thermal paper used to print receipts contains BPA, and so does printed money. Refuse receipts when you can, and keep them away from small children. BPA can rub off on your hands, and if you eat after handling money or pocketing the receipt, you can accidentally swallow some BPA. Most receipts containing BPA have a shiny filmy texture that you can actually write on with your fingernail. Some states have already banned the use of BPA in receipt paper.

Wash not only produce, but also any and all packaged meats. No matter if its deli meat, bacon, sausages, wild Alaskan salmon, or ground meat—rinse it well under running water and dry thoroughly before cooking and eating. BPA is chemically unstable and will easily transfer from the packaging to the foods you are eating. So if you’re eating clean, you’ll need to make sure your foods are clean, too.

Drink from clean containers. Whenever possible, drink from glass or stainless steel bottles, which are chemically inert and will not leach harmful ingredients into your food. If you must drink from a plastic bottle, check the recycling symbol on your bottle. If it is a #2 HDPE (high density polyethylene), or a #4 LDPE (low density polyethylene), or a #5 PP (polypropylene), your bottle is fine. Although manufacturers are not required to say whether a product contains BPA, polycarbonate containers that do are usually marked with a number 7 recycling code on the bottom of the package. The type of plastic bottle in which water is usually sold is usually a #1, and is only recommended for one time use. Do not refill it. Use a reusable water bottle instead, and fill it with your own filtered water from home. You’ll be healthier for it, and reduce the waste in landfills.

Use glass bottles if you are formula-feeding your baby, and never microwave or heat baby formula in a plastic bottle. As a general rule, hard, clear plastic contains BPA while soft or cloudy plastic does not. Most major manufacturers now offer baby bottles made without BPA. Also, make sure you use powdered infant formula instead of pre-mixed liquid; a study by the Environmental Working Group found that liquid formulas contain more BPA than powdered versions.

If you buy canned foods, look for a “BPA-free” stamp on the label. Although it’s easy to find canned organic foods, the lining of the can may still contain BPA. The easiest way to lower your intake of BPA is to stop eating so many foods that come into contact with the chemical. Eat fresh or frozen fruits and vegetables, which usually have more nutrients and fewer preservatives than canned foods, and taste better, too.

Choose cardboard and glass containers over cans. Highly acidic foods, such as tomato sauce and canned pasta, leach more BPA from the lining of cans, so it’s best to choose brands that come in glass containers. Soups, juices and other foods packaged in cardboard cartons made of layers of aluminum and polyethylene plastic (labeled with a number 2 recycling code) are safer than cans with plastic linings containing BPA.

Never microwave food in polycarbonate plastic. The packaging used for many microwavable foods contains polycarbonate plastic, which can break down at high temperatures and leach BPA into your food. Never put hot food that is right out of the oven into a plastic container.

References:

Trasande, L, Attina, TM, Blustein, J. Association Between Urinary Bisphenol A Concentration and Obesity Prevalence in Children and Adolescents. JAMA. 2012;308(11):1113-1121.

Tip 13: Substitute Intervals for Aerobic Cardio To Improve Body Composition & Save Time

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Do high-intensity intervals instead of aerobic-style cardio to improve body composition and save time. Research shows that the best way to lose fat and build muscle so that you look lean and strong is to do sprint intervals—and you can complete a whole workout in less than 30 minutes!

For example, a 1994 study had participants do either 20 weeks of aerobic training or 15 weeks of intervals (15 sprints for 30 seconds each) and the interval group lost nine times more body fat than the aerobic group. What is so interesting about this study is that the energy cost of the aerobic program over the whole study period was 28,661 calories, whereas for intervals it was less than half, at 13,614 calories. In significantly less time, the interval group lost much more weight! How can this be?

Researchers explain that interval training is well known to favor the use of fat for fuel during exercise, whereas aerobic training tends to favor carbohydrate burning. In addition to burning fat instead of carbs, intervals cause the body to produce more fat-burning hormones such as growth hormone.

Your body also needs more oxygen to recover from intense interval training, meaning something called excess post-exercise oxygen consumption (EPOC) is much higher for longer. A side effect of a higher EPOC is more calorie burning, meaning that your body will burn energy at a faster rate for at least 24 hours after intense exercise like intervals.

To start doing high-intensity intervals, try the following workouts:

•    Do a 20-minute cycling workout in which you sprint for 8 seconds and rest for 12. Work up to 60 reps—that’s how many can be done in 20 minutes if you stick to the 8/12 second protocol.
•    Try a sprint training workout in which you do 20 second all-out sprints with 20 seconds rest in 3 sets of 3 intervals. Rest 3 to 4 minutes between sets. Work up to 5 sets of 4 and try shortening the rest when that gets easy.
•    Try hill or stair running in which you sprint up as fast as possible and jog down—repeat immediately. Start with 4 to 6 runs and increase to as much as 16.

References
Tremblay, A., Simoneau, J., et al. Impact of Exercise Intensity on Body Fatness and Skeletal Muscle Metabolism. Metabolism. 1994. 43(7), 814-818.

Trapp, E., Chisholm, D., et al. The Effects of High-Intensity Intermittent Exercise Training on Fat Loss and Fasting Insulin Levels of Young Women. International Journal of Obesity. 2008. 32(4), 684-691.

The Invisible New Frontier in Human Health: Microbial Terror, Territory and Terroir Part I

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In recent years both the scientific and culinary communities have developed a growing interest in the invisible world of microbes. In the scientific world, the primary focus of bacterial research and study has been the bad guys, such as the salmonella tainting innocent eggs, and Listeria contaminating our cantaloupes. According to the CDC’s latest estimates, about 1 in 6 Americans gets sick each year from foodborne illnesses. That’s 48 million people. Roughly 128,000 are hospitalized and 3,000 actually die. Thirty one microbial pathogens have been identified, and many of them are specifically tracked by public health organizations. They get into the food supply through multiple channels.

Healthy animals carry bacteria in their bodies, especially in the intestines, and cross contamination occurs when the meat comes into contact with the intestinal contents, usually during slaughter practices. Produce can become contaminated by exposure to water that’s contaminated with any form of sewage – human or animal waste. Shellfish can be tainted in the same way, through exposure to sewage-contamination in the waters. Smaller-scale and organic growing farming practices have fewer incidences of bacterial contamination, animal products included. In January of 2011 Obama signed an aggressive food-safety bill drafted by the Food and Drug Administration and passed by Congress in 2010. (Though this is an indication that the public health administration is taking foodborne illness seriously, to date the specific rules are still under review and there is some concern about whether the long delay is legit or motivated by political jockeying in an election year.)

Food contamination is not the only source of “microbial terror”, however. It is common practice in animal farming to routinely administer antibiotics to cattle, pigs and poultry animals for “preventive health” and to promote faster growth. A whopping eighty percent of all antibiotics produced are used on our food animals rather than for the treatment of human illness. This regular dosing is a textbook way to breed antibiotic-resistant strains of harmful bacteria with a high risk for human infection. The fear is that this chronic overuse of antibiotics on healthy food animals is creating new superbugs that threaten the health of both the animals and the people eating them. In August of this year a federal magistrate judge set a deadline for the Food and Drug Administration to withdraw penicillin and two kinds of tetracycline from animal feed and restrict its use to the treatment of disease. The final deadline on the timetable is five years away, however, so the change will not be a speedy one.

There is a new concern on the horizon, though, and this one flies in the face of the fight against microbial “terrorism”: There is growing evidence that in our steadily increasing efforts to eradicate bacterial pathogens, we are also destroying beneficial microbes crucial to our health. Are we throwing the baby out with the bath water? New research and the work of some unlikely partnerships between ground-breaking chefs and microbiologists say yes.

Continue reading Part 2 and Part 3

Want more? Check out The Clean Food Coach Facebook Page for tons of tips, tricks and recipes for prepping clean, whole foods in tasty, innovative and easy ways.

References

CDC Estimates of Foodborne Illness in the United States and Foodborne Illness Fact Sheets: http://www.cdc.gov/foodborneburden/2011-foodborne-estimates.html

“Editorial: Will Your Dinner Make You Sick?” USA Today. August 22, 2012

“Editorial: Get Antibiotics Off the Farm”, The New York Times Opinion Pages. August 19, 2012.

O’Brien, Robyn. “What’s in Your Meat?” Prevention News. September, 2012.

Tip 12: Want Healthier, Leaner Kids? Feed Them More Fruits, Veggies & Fiber

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Improve your children's health by increasing their fiber intake and feeding them more fruits and vegetables. Studies show that kids with lower fiber intake have a greater tendency to be overweight and they have much more belly fat than kids who get more fiber in their diet. Similarly, a higher fruit and veggie intake is linked to being lean in youth and to better overall health.

Fiber intake is terribly low in adults and kids throughout Europe and the U.S., but data show youth are especially susceptible to low fiber. For example, a new study found that adolescents ate less than half of the recommended amount of fiber—on average girls got less than 9 grams/day and boys less then 11 g/d. In both genders, lower fiber intake was strongly linked to greater visceral belly fat, which is the kind of fat that causes inflammation and greatly increases diabetes and heart disease risk. That proved true in this study—kids who ate less fiber much higher chronic inflammation that causes heart disease.

Naturally, what applies to kids applies to adults too, and a report in the Journal of Nutrition found that less than 3 percent of Americans reach the government recommendation of 25 g/d of fiber. Just like the evidence about kids and fiber, adults who had lower fiber intake had more belly and total fat as well as more inflammation than those who got more fiber.

Strategies to increase fiber intake include the following:

•    A simple way to boost fiber intake for yourself and your kids is to eat more fruits and vegetables—produce intake has been repeatedly linked to longevity and lower risk of stroke and heart attack.
•    Shoot for 3 to 4 servings of vegetables and 2 to 3 of fruits for kids. Adults should get 4 to 6 servings of vegetables and 3 to 5 of fruits.
•    Opt for dark green veggies, followed by orange (carrots, sweet potatoes, peppers) for best health—studies show youth get less than 8 percent of their vegetables from these colors, whereas they get more than half of their intake from fried potatoes.
•    Have kids (and you!) eat a wide variety of fruits—berries, grapes, cherries, nectarines, kiwis, oranges, apples, and oranges provide fiber and antioxidants.
•    Get grains only from whole grain sources—boiled or steamed quinoa, rice, and other options are the best choice. Avoid processed grains completely.

References

Parikh, S., Pollock, N., et al. Adolescent Fiber Consumption is Associated with Visceral Fat and Inflammatory markers. Journal of Clinical Endocrinology and Metabolism. 2012. 97(8).

Clemens, R., Kranz, S., et al. Filling America’s Fiber Intake Gap: Summary of a Roundtable to Probe Realistic Solutions with a Focus on Grain-Based foods. Journal of Nutrition. May 2012. Published Ahead of Print.

Tip 11: Avoid Alcohol to Lose Belly Fat & Improve Health

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Avoid alcohol to get rid of belly fat and improve health. Opting for a drink is not going to kill you, and if you choose to drink, red wine is the best choice, but if you really want to lose belly fat, eliminating all forms of alcohol is a good start.

A large-scale European study of more than 250,000 people from 10 countries found that men are especially susceptible to gaining belly fat from alcohol. In men, even one beer a day led to greater fatness in the abdominal area, and as the average alcohol intake increased, men were significantly fatter.

Alcohol intake was also associated with lower testosterone in men, a hormone that when low, indicates poor health and greater risk of dangerous disease. In both men and women, alcohol intake other than red wine is linked to prostate and breast cancer risk because of how it alters hormone levels.

The good news is that for women, the evidence was more complicated—it appears that drinking a small amount of red wine is linked to having less belly fat. Women were much less likely than men to drink beer, but those who did, had the most belly fat and more total fat of all the women in the survey. For women, it appears to be most important to avoid beer and liquor, avoid processed foods and simple carbohydrates, and have healthy lifestyle habits to keep their wastes slimmer.

Take away the following points about alcohol intake and belly fat loss:

•    For quick fat loss, or if you have a lot of belly fat to lose, avoid all alcohol. Although, there benefits to red wine, if you want to lose fat fast, you want to make all your calories count, so it is better to avoid it.
•    If eliminating alcohol isn’t an option, choose red wine, but limit intake to one drink with meals a few days a week. As with any food, chronic intake is discouraged because the body becomes less sensitive to it and may become intolerant.
•    For best results from red wine, choose Sardinian or Spanish red wines because they are rich in antioxidants that improve blood sugar management in the body. Pinot Noir and Merlot are other good choices.

Reference
Bergmann, M., Schutze, M., et al. The Association of Lifetime Alcohol Use With Measures of Abdominal and General Adiposity in a Large-Scale European Cohort. European Journal of Clinical Nutrition. 2011. 65, 1079-1087.

Tip 10: Be as Active as Possible To Lose Fat & Live Longer

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Achieve the best body composition and improve your overall health by being as active as possible throughout the day. A sedentary lifestyle, even if you do regular weight training or cardio, will compromise your metabolism, increase your risk of diabetes, and can shorten your life!

A massive study of over 222,000 Australians found that individuals who sat more during the day had the greatest risk of early death. This is because people who sit for long periods tend to have more body fat, more chronic inflammation, and poorer blood sugar management—all factors that cause ill health in the long-term. Plus, in as short as 20 minutes of sitting, calorie burning by the body slows and gene signaling drops, meaning that physiological processes like tissue rebuilding are blunted.

For example, a recent study tested the effect of decreasing daily activity for three days in a group of lean active college students. These subjects normally averaged an active 12,956 steps a day and researchers had them reduce their activity to 4,319 steps a day. The subjects’ blood sugar management and insulin sensitivity quickly plummeted by 30 percent.

Poor insulin health and blood sugar imbalances cause a slower metabolism and force the body to store fat. When insulin is high and the cells aren’t receptive to it, as happens when insulin sensitivity drops, inflammation is produced and tissue is damaged—bad news for health and body composition!

Avoid a sedentary lifestyle by doing the following things:

•    Shoot for taking 10,000 steps a day. If you have an active job this won’t be a problem, but with a desk job, you will need to take regular brisk walks—even a few 5 to 10 minute walks will make a difference.
•    Always take the stairs, park farther away in the parking lot, and break your work day up with relatively brief spurts of physical movement, whether it is walking, body weight exercises, stretching, or even fidgeting.
•    Consider getting an adjustable desk so you can stand—studies show people with jobs that require them to stand in one place burn many more calories than people who sit.
•    Avoid plopping down in front of the TV or computer for hours after work or on the weekends.
•    Be active with your kids—habits that youth adopt during childhood often stick with them. Get your kids to move as much as possible by playing sports, doing martial arts, bike riding, helping with chores, or playing ball games.

References
Mikus, C., Oberlin, D., Libla, J., Taylor, A., Booth, F., Thyfault, J. Lowering Physical Activity Impairs Glycemic Control in Healthy Volunteers. Medicine and Science in Sports and Exercise. June 2011. Published Ahead of Print.

Thyfault J., Booth, F., Lack of Regular Physical Exercise or too Much Inactivity. Current Opinion in Clinical Nutrition and Metabolic Care. July 2011. 14(4), 374-378.

Tip 9: Prioritize Resistance Training Over Cardio to Lose Fat

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Prioritize resistance training over cardio if you want to lose fat. A common question is whether it’s best to lift weights before cardio or vice versa for best results. A lot of people have the misconception that cardio is best for fat loss, but this is not necessarily true. In fact, interval training does burn fat, but aerobic exercise has been proven to produce negligible fat loss. In comparison, resistance training, if done with adequate intensity and volume, will also burn fat fast.

A recent study shows the BEST fat loss results will come from doing resistance training first. Three exercise orders were used: resistance training followed by interval cycling, interval cycling followed by resistance training, or doing half the resistance workout before the cycling and half after. Participants burned the most fat when resistance training was done first. When the cycling was done first, they burned more carbohydrates, which means no fat is lost, and exercise capacity is shortened.

Aside from promoting fat loss, doing resistance training first will help you get stronger faster since you will be able to apply maximal effort and focus to training when you are fresh. For best fat loss and training results, try the following:

•    Do resistance training and intervals on different days—try four days of resistance training and three of intervals (keep the interval workout short—you should be done in 20 to 30 minutes).
•    If you need to get all your training done in a few days a week, always lift first and then do your intervals—think of the intervals as a “finisher” in which you exhaust all your energy stores.
•    Avoid aerobic-style cardio unless you are training for an endurance event. Even then, best results will come from strength training before cardio because you’ll get faster and increase time to exhaustion by training the body to burn fat before stored carbohydrates.

References
Alves, J., Saavedra, F., et al. Does Aerobic and Strength Exercise Sequence in the Same Session Affect the Oxygen Uptake During and Post-Exercise? Journal of Strength and Conditioning Research. 2012. 26(7), 1872-1878.

Drummond, M., Vehrs, P., et al. Aerobic and Resistance Exercise Sequence Affects Excess Post-exercise Oxygen Consumption. Journal of Strength and Conditioning Research. 2005. 19(2), 332-337.

Tip 8: Drink Coffee Before Exercise, Not After, For Best Results

5/26/2013 3:11:06 AM

Drink caffeinated coffee before you workout, not after, for best results. There’s an abundance of evidence showing coffee can increase fat burning during exercise, make you more motivated to work hard, and improve your workout capacity. However, if you drink it post-workout, you will delay recovery and elevate the stress hormone cortisol just when you need to clear it. Don’t make this mistake!

Exercising naturally elevates cortisol because you are overloading the body so that it has to adapt by getting stronger and building tissue. After exercise you want to do everything you can to help the body metabolize that cortisol so that you get rid of all the waste products that your body produces from working hard. If cortisol remains high, waste won’t be removed, tissue won’t be rebuilt as quickly, and you’ll feel more sore and fatigued for longer.

Caffeine has been shown to elevate cortisol, and at the least, its presence in the body will slow the metabolism of cortisol. To avoid this and get the best training results, use the following nutrition and fueling strategies:

•    Drink coffee pre-workout for better focus and work capacity. One study showed that when sleep-deprived trainees ingested caffeine pre-workout, they worked just as hard as well-rested subjects, whereas sleep-deprived folks who didn’t drink caffeine chose to lift lighter weights and performed less work.
•    Drinking caffeinated coffee pre-workout will improve fat loss by mobilizing fatty acids to be burned for fuel during exercise.
•    Clear excess caffeine and cortisol post-workout by taking at least 2 grams of vitamin C—this nutrient is well proven to help metabolize both.
•    After exercise, opt for green tea, a protein shake, or decaf organic coffee if you feel you must have coffee after training. Green tea contains numerous antioxidants that can accelerate recovery and it has not been found to elevate cortisol.

References:
Cook, C., Beaven, C., et al. Acute Caffeine Ingestion Increases Voluntarily Chosen Resistance Training Load Following Limited Sleep. International Journal of Sports Nutrition and Exercise Metabolism. 2012. Published Ahead of Print.

Bailey, D., Williams, C., et al. Oxidative Stress, Inflammation and Recovery of Muscle Function after Damaging Exercise: Effect of 6-Week Mixed Antioxidant Supplementation. European Journal of Applied Physiology. 2011. 111, 925-936.

Upgrading Your Family’s Eating Habits

5/26/2013 3:11:06 AM

Nowadays it’s pretty common for one person in the family to be the first to break away from unhealthy eating “norms” in the household. They might decide they want to lose a little weight, get a little fitter, or maybe they just get tired of feeling tired all the time and want to upgrade their diet. Sometimes it’s a man, sometimes a woman, or sometimes it’s one of the kids. This can be a little bumpy when everyone else in the family is still invested in their comfortable-but-less-than-healthy eating habits. If one motivated person sticks to their guns, though, their gradual transformation can be inspiring to others in the family. It’s harder when the innovator is one of the children who doesn’t do the shopping or cooking, but I have seen examples of strong, persistent kids bringing their parents over the fence into a healthier lifestyle.

If you are the innovator, it’s much easier to have some influence because you're an adult. But if you’ve already tried persuading your partner or kids to come along for the ride, you’ve probably been shut down a few times, am I right? Getting a whole family on a clean food diet is much more of an ongoing practice than a specific, one-time act. Regardless of how big or small a percentage of the family’s food is processed, restaurant-based, or of poor nutritional quality, it will take time for the new habits to evolve and get established.

Even if you’re in charge of groceries and meal prep, you'll likely have better success if you keep your change agenda somewhat under the radar. It’s usually best not to announce to everyone that you’ve seen the light and will be throwing out all the sugar! Too many changes made too quickly will create a mutiny under your roof, and you don’t want everyone to run away screaming when you say things like “good for you” or “healthier lifestyle”.

This can be challenging if you’re the one who’s been eating better. You're probably feeling better too and want the rest of your family to have that same great experience. One of my clients told me that after her weight loss she became a scary combination of nutritional preacher and food police at home. When her husband started calling her “the born-again nutritionist” she realized that she may have gone a tad overboard. You can avoid these types of pitfalls by recognizing that everyone has their own pace for change and you’re simply not in charge of that. Maybe try to keep your zeal for a family-wide clean food reboot to yourself for awhile and let your example lead the way.

It’s a bit of a different story with children, though, especially young ones. If you’re their parent and you’ve been feeding them unhealthy food, it's your responsibility and not theirs to provide them with a healthier selection. (As always, though, remember that you’re in charge of what you offer in the home, but they're in charge of what they put in their mouths.) Here are some basic guiding principles for introducing healthier eating habits to your kids gradually and with respect:
*    Make changes one at a time and keep them subtle. Do this without fanfare, and maintain a neutral attitude about the responses. Research tells us that calling foods “good” or “bad” tends to negatively influence our kids’ behaviors toward them, so try offering things without any judgments at all.
*    Add new things before taking away the old and familiar. It’s always easier to try something novel than to say good-bye to an old habit. For example, offer some tasty fun vegetables before cutting back on the French fries and rolls. Eventually, when you find some new veggies your family likes, it won’t be as big a deal when those empty starches get replaced from time to time with healthier options.
*    Avoid telling anyone they are “wrong” for their current behaviors—that can separate you and alienate them. Instead, offer praise for any small steps they make in a healthy direction.
*    Do your best to frame everything in the positive, especially with young children –for instance, “We’re trying to get more sleep tonight so we’ll feel really good tomorrow,” versus “You can’t stay up late tonight because you’ll be exhausted when you wake up.” That first version is a lot easier to hear, right? And by the way, helping the family get more sleep on a regular basis is an excellent and non-invasive way to begin making food changes: Better-rested people find it much easier to ease up on the starches, sugars and snacking in general than exhausted ones…

Tip 7: Start Meals With Veggies or Salad to Stay Lean and Get More Nutrients

5/26/2013 3:11:06 AM

Start your meals by eating vegetables or salad and you will eat fewer calories overall, while getting a more nutritious meal. How many times have you or your kids copped out on eating veggies or salad because this dish was saved for last?

A recent study using college students found that whichever food the students ate first from their plate ended up being the food they ate the most of by that meal. So, the students who started with vegetables ended up eating more veggies overall, which translated into them eating less calories and fewer simple carbs like dinner roles or French fries. Similarly, the students who started with bread or French fries ate more carbs total, which meant they consumed significantly more calories by the end of the meal.

This strategy works because as long as you see and eat the same volume of food, you are likely to feel full and satisfied despite the lower intake in energy. Making it a habit to always eat fruits and vegetables first before taking a bite of cooked food can help you and your family stay lean, while increasing veggie servings.

Get your kids to do this by compromising with them—if they eat a serving of salad or veggies first, they can have a food of their choice as part of the meal, or later as a snack. Eventually, eating vegetables first will become a natural habit that will keep them healthier throughout their life.

Reference
Wansink, B., Tal, A., et al. First Foods Most: After 18-Hour Fast, People Drawn to Starches First and Vegetables Last. Archives of Internal Medicine. 2012. 172(12), 961-963.

Tip 6: Make Organic Foods Work for Your Health & Your Budget

5/26/2013 3:11:06 AM

Choose organic foods selectively in order to improve your health and stick to your budget. Recent research shows how to best incorporate organic foods into your diet so that you eat more nutritious meals, while decreasing your exposure to growth hormones, antibiotics, and pesticides.

Opt for organic meat and dairy whenever possible because there’s abundant evidence that organic animal foods are more nutritious and so much safer than non-organic. Conventional animals are raised on genetically modified corn, chicken manure, byproducts of other animals, and hormonally active industrial chemicals. You don’t want any of those things going into your or your growing children’s bodies!

Organic meat and dairy have also been found to have higher levels of the healthy omega-3 fats, vitamins A and E, and cancer-fighting nutrients, such as CLA and glutathione. When it comes to produce, you have more room to mix and match organic and conventional foods. Nutritional content in produce is most influenced by soil quality, whether the food is native to the area it’s being grown in, and if it is in season. The priority is to choose produce that is local, ripe, and seasonal, and add organic to that list when possible.

A great tool is the guide (http://www.ewg.org/foodnews/summary/ ) provided by the Environmental Working Group that provides two produce lists: The foods that are lowest in pesticides and those that are most contaminated. The good news is that many of the highly contaminated foods are readily available in organic form in most grocery stores, while the cleanest fruits and vegetables tend to be more exotic, expensive foods.

The EWGs Clean 15 includes onions, sweet corn, pineapples, avocado, cabbage, sweet peas, asparagus, mangoes, eggplant, kiwi, cantaloupe, sweet potatoes, grapefruit, watermelon, and mushrooms.

The EWGs Dirty Dozen Plus (they added two veggies to the new 2012 list!) includes apples, celery, sweet bell peppers, peaches, strawberries, nectarines, grapes, spinach, lettuce, cucumbers, blueberries potatoes, kale, and green beans.

References
Lucan, Sean. That It’s Red? Or What it Was Fed/How it Was Bred? The Risk of Meat. The American Journal of Clinical Nutrition. 2012. 96(2), 446.

Daley, C., Abbott, A., et al. A Review of Fatty Acid Profiles and Antioxidant Content in Grass-Fed and Grain-fed Beef. Nutrition Journal. 2010. 9(10).

Palupi, E., Jayanegara, A., et al. Comparison of Nutritional Quality Between Conventional and Organic Dairy Products: A Meta-Analysis. Journal of the Science of Food and Agriculture. 2012. Published Ahead of Print.

Smith-Spangler, C., Brandeau, M., et al. Are Organic Foods Safer or Healthier Than Conventional Alternatives? Annals of Internal Medicine. 2012. 157, 348-366.

Tip 5: Eat Protein for Breakfast to Stay Alert Throughout the Day

5/26/2013 3:11:06 AM

Eat high-quality protein for breakfast to stay alert throughout the day. Planning your meals around solid protein will also improve energy levels and increase metabolic rate, meaning you might drop a few pounds of fat too!

Research shows that the amino acids found in animal sources of protein will stimulate the cells that are responsible for keeping us alert and burning calories. On the other hand, glucose, which is what carbohydrates are turned into by the body after we eat them, blocks those same cells that keep us awake and energized. This is one reason why people often feel tired after eating foods that contain a lot of carbs.

Incorporate more protein into your breakfasts with the following tips:
•    Try the Poliquin Meat and Nuts Breakfast: Sliced grass-fed beef roast, salmon, turkey burgers, or eggs, paired with a handful of nuts. Leafy greens or low-glycemic fruits such as berries can be substituted for nuts if you are allergic.
•    Protein pancakes made from whey protein and coconut flour can be found in The Primal Blueprint Cookbook—it offers high-protein traditional breakfasts if your not ready for the meat and nuts breakfast.
•    Quinoa and black beans, or gluten-free oatmeal with vanilla whey or pea protein, pecans, and walnuts are favorites at the Poliquin Strength Institute.
•    Ease into protein-based breakfast with yogurt and berries or nuts. Try almond butter with apples or pears.
•    Avoid cereal, bread, and other processed grains for breakfast.
•    Feed your kids protein for breakfast too. A recent study found that students who ate a high-protein pancake breakfast reported they felt more full and satisfied for a longer period than student who skipped breakfast or ate traditional, carb-filled pancakes. They also freely chose to eat 130 fewer calories at lunch than the other two groups. Their hormonal profile indicated better appetite control and regulation of metabolism than the students who ate the regular pancakes as well.

Reference
Leidy, J., Reki, E. The Addition of a Protein-Rich Breakfast and its Effects on Acute Control and Food Intake in “Breakfast-Skipping” Adolescents. International Journal of Obesity. 2010. 34, 1125-1133.

Tip 4: Get Enough Sleep: Exhaustion Can Lead to 300-Calorie Increased Intake a Day

5/26/2013 3:11:06 AM

Get enough sleep and you will prevent disease and have a better body composition. Studies show that adults who get less than 7 hours of sleep have a much greater risk of being obese than those who get at least 9 hours a night. Being tired affects kids too—a recent review found that 92 percent of the children with the shortest sleep time each night were overweight.

We don’t know exactly why lack of sleep is linked to obesity, but compelling evidence was revealed when researchers analyzed food intake in a normal weight population after a short sleep night of four hours versus a night of habitual sleep of nine hours. Women had a 15 percent increase in energy intake and men had a 9 percent increase when they were sleep deprived. Women increased fat consumption by 39 percent, whereas men ate 10 percent more fat.

Both men and women decreased their physical activity levels following short sleep, but they ate an average of 300 more calories than when they were rested! If this behavior continues over the long term, it will quickly lead to weight gain and obesity—an excess of 300 calories a day will result in gaining more than two pounds a month if sustained.

Strategies to help you and your family get more sleep include the following:
•    Research shows better body composition is more common in people with early-to-bed and early-to-rise sleep patterns. If possible, commit to a 9:30 pm to 6:00 am schedule, or something similar.
•    Start a grateful log in which you write down one thing you are grateful for before you go to bed. This can be very calming and helps you look at the world in a positive way before going to sleep.
•    Turn off all screens an hour before bedtime. Make sure your kids turn their phones off overnight—you do it too! If you use your phone for an alarm, set the phone to “alarm only.”
•    Try to stay on your sleep schedule on the weekend. Staying up late on the weekend will throw the whole schedule off and make it harder for you to go to sleep at your set bedtime on Sunday night.

Reference
St-Onge, M., Roberts, A., et al. Short Sleep Duration Increases Energy Intakes but Does not Change Energy Expenditure in Normal-Weight Individuals. The American Journal of Clinical Nutrition. 2011. 94, 410-416.

Tip 3: Get Adequate Vitamin D: Mom’s and Kids Need D for Health & Body Composition

5/26/2013 3:11:06 AM

Make sure you are getting adequate vitamin D for optimal body composition and health! Our bodies naturally produce vitamin D in response to natural sun exposure, making the onset autumn prime time to pay attention to vitamin D levels.

A fascinating new study in The American Journal of Clinical Nutrition tested a large group of pregnant women in their 34th week for vitamin D status. Then, they tested their offspring for body fat percentage at 4 and 6 years of age. Results showed a relationship between mothers with low vitamin D during pregnancy and children with greater body fat at 4 and 6 years.

The research group is unclear why low maternal vitamin D leads to an accelerated fat gain during childhood, but it may be that low maternal vitamin D results in a programmed effect in the child’s genes that predisposes them to gain excess body fat. There appeared to be a threshold effect of vitamin D on body fat, such that mothers with vitamin D below 25 ng/ml had offspring with a much greater risk of being overweight than women with vitamin D above that level.

Take away the following points to help you and your children be lean and healthy:
•    Vitamin D levels between 40 and 50 ng/ml are considered optimal by the Vitamin D council.
•    Risk of vitamin D deficiency increases dramatically from September to May in the Western hemisphere. Get your levels tested every three months by your doctor.
•    This is not the first study to find low vitamin D affects body fat gain—the link has been identified for men and women of all ages.
•    People with darker skin are at greater risk of deficiency because the melanin in the skin affects the body’s ability to produce vitamin D.

Reference
Crozier, S., Harvey, N., et al. Maternal Vitamin D Status in Pregnancy is Associated with Adiposity in the Offspring. The American Journal of Clinical Nutrition. 2012. 96, 57-63

New Lower-Sugar Kind Bar Line

5/26/2013 3:11:06 AM

One of the drawbacks of eating a clean, essentially low-carb diet is that it’s hard to find prepared snack foods (or any prepared foods!) that fit the quality and nutrition profile. There are some highly processed bars that hit the nutritional markers, but very few that are made from whole foods. I’ve always liked the Kind bar line for occasional snacking because they are made mostly of nuts and seeds and there are no artificial ingredients. Most of them have way too much sugar, but a few types, like the Nut Bar, have only seven grams.

Recently though, they launched a new “Nut & Spice” line that has only four grams of sugar (five for the ones with chocolate). The base sugar is a non-GMO glucose, so they are completely fructose-free. There are four flavors: Cashew & Ginger Spice (my fave), Madagascar Vanilla Almond, Dark Chocolate Nuts & Sea Salt, and Dark Chocolate Cinnamon Pecan. Primary ingredients are nuts, chicory root fiber, crisp rice and the glucose. They contain a small amount of soy lecithin, probably as the thickener. They’re all 200 calories, with 14-15 grams of fat, about 16 grams carbs (6-7 fiber and 4-5 sugar), and 6 grams of protein.

They are sweet and satisfying. The Nut & Spice line is a little softer than the other bars, but the spices make them more flavorful. The new bars aren’t perfect, but they’re among the best all-around contenders for taste, convenience, access (nearly every grocery store carries them now), and ingredient and nutritional quality.
Check ‘em out and see what you think.