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Maximize Nutrition with Proteins

Protein is a powerhouse of a macro nutritions

  • Helps to create muscles, organs, nails and hair
  • Helps your cells to communicate
  • Facilitates muscle contraction
  • Transmission of nerve signals
  • Protein makes up
    • Immune molecules
    • Blood cells
    • Hormones, Enzymes and new protein cells
Protein is made up of chains of amino acids and each protein has its own unique combination of amino acids.  This explains how proteins serve such a vast role in the body and emphasizes why it is CRITICAL that you get your protein from a variety of sources, as each offers something unique.  The body needs all of these things.

Amino acids are broken down to build tissue, signal metabolism and a plethora of other processes.

Fyi.  Your DNA (again, everyone is different ... ) tells the body how to create the right proteins for nearly EVERY PROCESS in the body that occurs.  In order for the body to accomplish what the DNA is "programmed" to do, there much be plenty of amino acids available.  Even missing just ONE amino acid will stop a protein from doing it's job.

There are 20 amino acids.

Many of the 20 amnio acids can be synthesized in the body.  There are eight amino acids that you are unable to make.  We must get them from our food, thus they are called the essential amino acids.  Fact: animal proteins contain all eight of these amino acids.  There are also several complete plant proteins, but not all of these proteins are available in these  non-animal foods.  The human body is not designed to absorb them.  This might lead to plant based protein eaters not getting all of what they need and leading to deficiencies if they are not aware of this fact and supplementing accordingly. FYI.  New studies are showing that it is not the "red meat" that is causing all the issues (cancer and heart disease), but the fat composition of the red meat.  So again, the quality of the meat can make a huge difference.  As with all things in the food chain, red meat serves a purpose and is beneficial if consumed correctly and cleanly.  Grass-fed happy cows and that are "handled well" would be a great example of a source of red meat that is "clean" and of high quality.

High quality protein

  • grass-fed beef
  • pasture raised eggs
  • wild-caught salmon
  • organic vegetables

Protein is an essential structural component of all hormones.

  1.  Protein is digested
  2. Insulin acts as a gas pedal
  3. Glucagon acts as the break
  4. Protein doesn't have much sugar in it so ... a lot of protein without "sugar" causes hypoglycemia (blood sugar drops)
  5. To slow insulin down, arginine (amino acid from protein), tells insulin to stop stealing all the glucose out of the bloodstream
  6. For those with insulin resistance, one meal a day with only protein helps to keep the blood sugar from swinging so much

How Much Protein Do You Need

Low Protein Diet (less than 50 grams a day)
  • Decreases prolactin, growth hormone, estrogen, thyroid hormones, and insulin
  • Stimulates the stress response
  • Increases body fat and fatty liver
High Protein Diet
  • Can be damaging to the kidneys
  • Increase in body fat
  • NON ATHLETES: more than one gram of protein per kilogram of body weight
Protein consumption might need to be unique per individual depending on the particular imbalances going on, such as being anemic. There are a lot of plant proteins that vary in amino acid composition and bioavailability.  This means how much protein the body is actually able to be digested and processed in the human body.  Please recognize that ALL proteins, plants as well ... are a food source for all animals.  Thus, in common sense terms, different plants and animals are designed to "feed" different animals more efficiently.  This is how mother nature works.  Just because we can pick it and eat it doesn't mean that we were designed to digest and utilize the plant nutrients.

Best Plant Proteins:  Complete and Highly Bioavailable

  • Spirulina
  • Hemp
  • Soy
  • Quinoa
  • Lentils
  • Buckwheat
  • Amaranth
Other plant proteins, while they aren't complete, when added to the above listed help to increase protein completeness and value.
  • Brown rice
  • Peas
  • Beans
  • Chickpeas
  • Tahini

It is not necessary to eat a complete protein at every meal, to work to ensure that you get all the amino acids (a variety of protein including a completely protein) every day.

Plant proteins ... the benefits

  • Provide a host of phytochemicals or plant nutrients = biologically beneficial compounds found in plants.
  • The deep colors
    • Bioflavonoids:  anti-oxidants that protect the body against stress
      • citrus, onions, tea, parlsey, wine, soy, and dark chocolate.
    • Isothiocyanate:  sulfur containing nutrients help fight cancer and combat stress in the body.
      • cruciferous vegetables:  broccoli, cauliflower, cabbage, brussels sprouts, and kale
    • Carotenoids:  Yellow and orange pigments that act as precursors to vitamin A such as beta-carotene and lycopene.  They may play a role in preventing some cancers.
      • Carrots, sweet potatoes, and tomatoes
    • Anthocyanins: Blue and purple pigments that are a form of flavonoid.  They scavenge free radicals and acts as antioxidants, helping to reduce stress in the body.  They may play a role in preventing heart disease.
      • Blueberries, edlerberries, blackberries, purple and red grapes
    • Polyphenols:  Flavonoid which prevent cancer cells from creating new blood vessels, reducing stress, protecting from ultraviolet radiation, reducing inflammation, and p rotecting the heart.
      • Tea, cinnamon, coffee and many fruits and vegetables
    • Chlorophyll:  green pigment found in all plants. Component in vitamin A, C, E, and K as well as magnesium, iron, potassium, calcium and fatty acids. This nutrient also helps to repair DNA and keep it from mutating, which may help to prevent cancer.
    • Phytosterols:  may help block uptake of dietary cholesterol
      • Wheat germ, rice bran, sesame oil, whole grains, nuts and legumes.
    • Lignans:  phytoestrogens found in seeds and plants.  They may decrease levels of testosterone but have been shown to be beneficial in keeping blood sugars more stable (diabetes). Also have been shown to improve fatty liver.  Lignans can interrupt the circulation of estrogen in the GI tract in two ways, as a dietary fiber that binds to estrogens and as a compound that affects the composition of intestinal bacteria, reducing enzyme activity which lowers levels of free estrogen.  Dietary fiber also increases the concentration of globulin in the blood which binds to sex hormones and reduces the levels of free estradiol (rendering them inactive).  This can help with females that are estrogen dominant.
      • Flaxseed
      • Males with low testosterone will want to avoid
      • Women with polycystic ovarian syndrome might benefit

Plant proteins ... the down side

Plant protein comes packaged with carbohydrates.  (Animal protein comes packaged with fat.)

Too many carbohydrates in the diet can contribute to inflammation and blood sugar imbalance.

Plants are not defenseless.  They are designed to prevent creatures from feasting on them.  These compounds are known as antinutrients.  These antinutrients can keep us from absorbing all the nutrients in the plants and can cause side effects for people that are sensitive to them or have hormonal imbalances.
  • Phytate or phytic acid: primary storage compound of phosphorous in plants.  It is known to bind minerals in the GI tract Grains, keeping them from being absorbed.   This can lower iron, zinc, calcium, and magnesium levels.  It can also make it harder to digest proteins and fats by inhibiting digestive enzymes.  Phytic acid also has some benefits such as scavenging heavy metals.  Also, phytic acid slows digestion down so it may help balance blood sugar levels.
    • The highest sources of phytic acid is from beans, soy, sesame and rapeseed oils.
  • Oxalate or Oxalic Acid: Can bind with calcium and other minerals making them insoluble and decreasing their bioavailability. Consumption of high oxalate foods my cause decreased bone growth, kidney stones, renal toxicity, diarrhea, and impaired blood clotting.
    • Rhubard, tea, spinach, and parsley (asparagus, broccoli, brussels sprouts, collards, lettuce, celery, cabbage, cauliflower, peas, coffee, beets, etc.  It
  • Goitrogens:   Make it harder for the thyroid to absorb iodine because the compete with iodine for entry into the gland.  They also weaken the activity of the enzyme thyroid peroxidase which is required for conversion of T4 and T3.  However, in common sense terms, you would have to eat TWO POUNDS of kale in order to have an impact on your thyroid.  For those with thyroid issues, the vegetables to avoid are raw brussels sprouts and collard greens.   Cooking decreases the affect.
    • Cabbage, brussels sprouts, kale, broccoli
  • Lectins: present in high levels in legumes.  Lectins are able to bind or clump together red blood cells, which can cause blood clots in coronary arteries, blood vessels to the lungs and smaller blood vessels in the GI tract.  They can also interfere with nutrient absorption from the intestine.  And they may encourage bacteria overgrowth in the GI tract.
    • Black beans, soybeans, lima beans, etc and grain products
  • Glycoalkaloid: antinutrient produced by the nightshades.  For people that are sensitive to nightshades, consumption of these foods can cause depression, anxiety, indigestion, joint pain, and anemia.
    • Potato, tomato, peppers, eggplant, tobacco, and goji berry.  Potatoes are the highest producers.
  • Heavy metals:  found the soil that plants are grown in.  They have no biological function and highly toxic.  Heavy metal build up have been linked to breast, endometrial cancer, endometriosis, and spontaneous abortion, preterm deliveries and still births, and low birth weight.
    • Arsenic, lead, mercury, and cadmium
    • Aluminum has been shown to damage nerve tissue and may contribute to Alzheimer's.
  • Soy:  90% of soy is genetically modified. Soy is hard to digest because it has trypsin inhibitors which inhibit digestive enzymes. Fermentation helps with the digestion but not completely.  This is why miso and tempeh are recommended over others like tofu.  Phytoestrogens (from soy) have been implicated in infertility, testosterone deficiency, and thyroid suppression.  Soy in baby formula may contribute to early puberty, asthma, thyroid disease, and food allergies, and behavioral problems.  Some processes required to package soy protein requires using acid washing in aluminum tanks in order to remove the antinutrients.  This leaches aluminum into the product.
Antinutrients can be decreased by soaking, fermenting, heating, sprouting, and milling or grinding.  Soy is very resistant to many of these methods. With balanced protein consumption from the plant world, adequate protein can be consumed, though supplements can be helpful.   Sources: 1. https://www.ncbi.nlm.nih.gov/pubmed/27459444 2. https://www.ncbi.nlm.nih.gov/pubmed/22412075 3. https://www.ncbi.nlm.nih.gov/pubmed/19307518 4. https://www.ncbi.nlm.nih.gov/pubmed/15927927 5. https://www.ncbi.nlm.nih.gov/pubmed/22470009 6. http://www.nature.com/articles/srep25145 7. https://www.ncbi.nlm.nih.gov/pubmed/9605218 8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4264239/ 9. https://www.ncbi.nlm.nih.gov/pubmed/23553645 10. https://www.ncbi.nlm.nih.gov/pubmed/12083319 11. https://www.ncbi.nlm.nih.gov/pubmed/12016126 12. https://www.ncbi.nlm.nih.gov/pubmed/15113961 11. https://www.ncbi.nlm.nih.gov/pubmed/12016126 12. https://www.ncbi.nlm.nih.gov/pubmed/15113961 13. https://www.ncbi.nlm.nih.gov/pubmed/11916349 14. https://www.ncbi.nlm.nih.gov/pubmed/11142531 15. https://www.ncbi.nlm.nih.gov/pubmed/24460407 16. http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0001148 17. http://onlinelibrary.wiley.com/doi/10.1002/ptr.5635/full 18. https://www.ncbi.nlm.nih.gov/pubmed/11445478 19. http://www.tandfonline.com/doi/abs/10.3109/09637486.2016.1161011 20. http://lifestyleworksclinic.com/Estrogen%20Metab%20ANSR%20Research.pdf 21. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2266880/ 22. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3153292/ 23. https://www.ncbi.nlm.nih.gov/pubmed/26946249 24. http://het.sagepub.com/content/5/1/15.short 25. https://www.ncbi.nlm.nih.gov/pubmed/26094520 26. https://www.ncbi.nlm.nih.gov/pubmed/27479193 27. https://www.ncbi.nlm.nih.gov/pubmed/12639286 28. https://www.ncbi.nlm.nih.gov/pubmed/21325465 29. Van Wyck JJ and other. The Effects Of A Soybean Product On Thyroid Function In Humans. Pediatrics, 24, 752-60 30. Poley JR and Klein AW. J Pediatr Gastroenterol Nutr 1983 May;2(2):271-87 31. Freni-Titulaer LW and others. Am J Dis Child 1986 Dec;140(12):1263-1267  

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Eat better to sleep better

WHAT WE EAT MATTERS

We can set yourselves up for a night filled with rest by padding our diet with vitamins, minerals, and amino acids that support serotonin, a brain chemical that contributes to relaxation and sleep.  Additionally, we can consume foods that naturally contain melatonin.  Here is a quick run down of the biggest players in the sleep chemistry world.
  1.  Magnesium:  Almonds, cashews, dark chocolate, pumpkin seeds, salmon, yogurt
  2. Melatonin:  Bananas, cherries, flaxseeds, orange bell peppers, raspberries
  3. Serotonin:  Bananans, kiwis, pecans, pineapples, plums, tomatoes, walnuts
  4. Omega-3s:  Eggs, flaxseeds, salmon, sardines, trout, walnuts, yogurt
  5. Potassium: Acorn squash, avocados, bananas, salmon, sweet potatos
  6. Tryptophan:  Eggs, spinach, turkey
  7. Vitamin B6:  Avocados, bananas, bulgur, pistachios, salmon, rice, sesame seeds
  8. Vitamin D:  Eggs, mushrooms, salmon, sardines, turkey, yogurt
As you can see, this is a fairly easy list of foods to incorporate into your daily nutrition.  And a big shout out to the green smoothie that I highly recommend.  Info here .... www.bonniekissinger.com/greensmoothie, which contains a good amount of these foods.

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#61 The All Day Energy Diet with Yuri Elkaim

[podcast src="https://html5-player.libsyn.com/embed/episode/id/5629708/height/90/width/480/theme/custom/autonext/no/thumbnail/yes/autoplay/no/preload/no/no_addthis/no/direction/forward/render-playlist/no/custom-color/88AA3C/" height="90" width="480"]   Coach BK and Yuri Elkaim chat about how important nutrition and  health eating is, especially when considering endurance athletes and female health.

Yuri Elkaim is a health and fitness expert, "energy nutritionist", and author of The All-Day Energy Diet. He wrote this book for himself - he battled for 20 years with crippling health issues, which included extreme fatigue - as well as millions of everyday people for whom low energy is robbing their lives.

Now, serving over 250,000 people on a daily basis via email and with over 15 million Youtube videos watched, Yuri is most famous for helping people enjoy all-day energy and amazing health in a very short period of time without radical diets or gimmicks.

He holds a bachelor’s degree in Physical Education and Health from the University of Toronto and is a Registered Holistic Nutritionist. Yuri is also a former pro soccer player and served as the strength & conditioning and nutrition coach at the University of Toronto for 7 years. He's on a mission to transform the lives of more than 10 million people by 2018. For more visit:

http://www.yurielkaim.com

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The Real Super Foods

LETS THINK OLD SCHOOL

“Superfood” is a popular buzzword you’ve probably seen on health blogs, in grocery stores, and from well-meaning friends. It sort of scares us away because it seems that something is new and involved every time we turn around.   Whether the latest fad is a rare fruit from the Amazon or a seed that cures every disease known to man, most superfoods build on hype, not evidence of real health benefits.  HOWEVER ... your grandma had it right! Here are some foods that are MOST EXCELLENT FOR YOUR HEALTH.  And they are easy.  And cheap!

1. Garlic

Garlic has strong evidence to suggest it can improve circulatory health by facilitating blood flow, reducing blood pressure, and improving cholesterol levels. Garlic also provides antioxidant benefits because it supports the activity of glutathione, a powerful antioxidant. There is also evidence to suggest garlic consumption may ward off upper respiratory infections. It even has an anti-cancer effect. Including cloves of garlic in your diet is one of the healthiest habits you can have. What you really want to know, garlic can positively impact ...
  • Acne, especially the big ugly ones under the chin
  • Special issues in bikini area, like those ingrown things from biking!
  • Bacterial infections, in the groin area, on the butt, etc.

2. Dark berries

Dark berries, including blueberries, are a rich source of anthocyanins. Anthocyanins have antioxidant properties and can reduce DNA damage related to oxidation and stress. Older people can eat dark berries to improve memory. Though the mechanism behind this effect — increasing a growth factor called BDNF — could potentially work for young people as well, this has yet to be confirmed by dedicated studies. What you really want to know, dark berries can positively impact ...
  • Eye twitching brought about by stress, deficiency in a B vitamin
  • Cracks in the sides of your mouth, another deficiency in a different B vitamin
  • Immunity, happiness and cardiovascular health

3. Spirulina

Spirulina is a blue-green algae with a 55–70% protein content. It is safe to supplement and provides anti-inflammatory and antioxidant effects. Studies suggest that supplementing spirulina can increase bile acid blood levels, a characteristic of Gilbert’s Syndrome. People with Gilbert’s Syndrome are at lower risk for diabetes and obesity, as well as cardiovascular and neurological diseases. Animal research suggests spirulina may also be neuroprotective, but human studies are needed to confirm this effect. Unfortunately, spirulina is the worst-tasting supplement on this list.  

4. Leafy greens

Leafy green vegetables contain high levels of nitrate, as do beetroot. In fact, beetroot has so much nitrate that it can serve as a legitimate ergogenic aid and pre-workout supplement. Nitrates improve blood flow by dilating blood vessels. Eating nitrate-rich vegetables daily can help lower blood pressure over time. What you really want to know, dark greens can positively impact ...
  • Macular (eye) health
  • Clean up and nurture the liver and cardiovascular system
  • Provide iron and other plant nutrients that helps the body to deliver oxygen more efficiently, meaning better athletic performance.

YO!  Did you know that Juice Plus, the Orchard, Garden, Vineyard Blend along with the Complete Protein Powder  covers all of these!

 

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Health benefits of collagen

TIGHTEN, TONE & REPAIR YOUR WHOLE BODY Support your Tendons, Ligaments, Muscle Tissues, Healthy Digestion and Glowing Skin with Collagen Protein

  • Healthy gut repair and function
  • Greater mobility and flexibility
  • Strong, healthy muscles
  • Healthier, stronger bones and joints
  • Vibrant, firmer, glowing skin
  • Easier weight management and/or weight loss, due to its satiating effect on hunger
  • Fighting back against the effects of normal aging
  • Deeper and more restful sleep
  • Healthy brain function
Most people aren't getting enough collagen from diet alone

Why Collagen is Essential for Health Restoration

Collagen is essential for your health and for my health. Here’s why. Collagen is a protein made up from amino acids, including the amino acids proline, glycine, glutamine and arginine. In fact, collagen is so important that it makes up approximately 30 percent of all the proteins in the body, and is found all over the body—in tendons, ligaments, bones and much more. You might say that collagen is the “glue” that holds us together because it truly is. Collagen is found only in animals, mostly in the flesh and connective tissue, and it’s the second most common substance in the body—second only to water. It’s well known for how it helps our skin maintain its firmness and smoothness and for how it supports the renewing of skin cells. Many people try to improve their skin with lotions and potions from the outside, but my collagen protein can support healthy skin from the inside out. How cool is that? However, collagen’s benefits don’t stop there.
Likewise, collagen plays a big part in healthy nails and hair. It’s also involved in maintaining healthy tendons—tissues which attach muscles to bones—as well as in strong ligaments, a type of connective tissue which attaches bones together and thereby also holds joints together. But that’s not all by any means. Additionally, collagen is found in the bones, blood vessels, the digestive tract, the heart, the cornea, the gallbladder, the kidneys, the bladder, smooth muscle tissues and in cartilage. But wait. There’s more. Collagen is even cited as helping to reduce the appearance of cellulite. Yes. It’s true. Cellulite is a result of fatty tissues pushing up through fibers in the skin’s upper layer, giving that recognizable dimpling associated with cellulite Collagen may help to work against cellulite from the inside out, repairing and rebuilding those fibers that cause cellulite to show. You see? When you or I have enough collagen in our bodies, then we are well put together and can hum along with our health. When collagen supplies dip, however, then we could be heading for trouble. Aging has a way of lowering collagen levels, but you really don’t have to be that old for this to happen. The truth is that collagen production in the body slows starting around age 20. That’s right. 20! In fact, after the age of 20, one percent of collagen is produced in the skin each year. That shortfall can really add up over the years, too, causing all sorts of fallout. When the body doesn’t have enough collagen, the skin starts to thin, wrinkle and sag. Hair gets lifeless or limp, and tendons and ligaments aren’t as elastic as they use to be. Your joints can feel it, too. They can get stiff and “creaky.” However, supplementing with collagen can help boost collagen levels in the body to support healthy tendons, ligaments, joints, and skin. Additionally, collagen protein supplements may support better metabolism, boost energy levels and help to maintain healthy muscle tissue.

Announcing a Potent Blend of Collagen Powder

We’ve spent years developing a specific Multi-Collagen Protein formula. And — in conjunction with a healthy, low-inflammation diet — my multi-collagen protein powder can help support healthy skin, muscles, joints, gut, brain, weight and more. † With our potent, high-quality blend of bovine, chicken, fish, and egg collagens, providing collagen types types I, II, III, V and X you’ll have everything you need to power a healthy you.† Dr. Collagen's Multi Collagen Protein contains:

Bovine Collagen

Bovine collagen is a naturally occurring protein found in the skin, bones and muscles of cows. This type of collagen is very similar to what we have in our bodies and provides a healthy dose of types I and III collagen. Types I and III are the major components of skin, hair, nails, muscles, tendons, ligaments, bones, gums, teeth, eyes and blood vessels. And together Types I and III collagen make up more than 90 percent of the collagen in our bodies. Because it delivers a dense collagen punch to your cells, this is one of the most beneficial and effective ways to consume collagen. Bovine collagen is also rich in the amino acid glycine, which is necessary for building healthy DNA and RNA strands. These are the essential genetic building blocks for properly functioning body cells. Glycine is also one of the three amino acids which form creatine. Creatine is known to support, promote healthy muscle growth, and aid in energy production during workouts.† Last but not least, bovine collagen also provides the amino acid proline. Proline plays a critical role in the body’s ability to produce it’s own collagen.† In addition to bovine collagen, Dr. Collagen's Multi Collagen Protein also contains chicken collagen.

Chicken collagen

Chicken collagen is known as type II collagen, which is targeted for gut and joint health, immunity, and the body’s healthy inflammatory response. It’s a protein found in the cartilage, bones and other tissues of chickens. It’s the most popular collagen product used in medicine. It’s also the major component of joint cartilage. Chicken collagen is loaded with joint-healthy chondroitin sulfate and glucosamine sulfate—both of which are great for supporting your joints and maintaining healthy pH levels.† Dr. Collagen's Joint Support also contains fish collagen.

Fish collagen

Fish collagen contains Type I collagen. Due to their smaller size, the peptides from fish collagen are absorbed more easily through the intestinal barrier and into the bloodstream, where it is carried throughout the body. As a result, it can support collagen synthesis in the joint tissues, bones and in the skin. Fish collagen is also rich in the amino acids glycine, proline, and hydroxyproline. Hydroxyproline is a rare non-essential amino acid that naturally triggers collagen production and helps to promote the stability of collagen throughout the body. †

Egg Collagen

Egg collagen is abundant in egg whites and the egg shell membranes of hens. In fact, Egg shell membrane is rich in nutrients similar to types I and V collagen, glucosamine sulfate, chondroitin sulfate, hyaluronic acid and amino acids—all of which are beneficial for normal joint health and connective tissue health.†

Try Collagen to help improve your digestion, joints and glowing skin

Collagen does so much for the body and in the body to keep it healthy. It’s literally the “glue” that holds us together, so make sure you get enough of it.  There’s no need for you or your health to fall apart. Use Collagen Protein to restore, rebuild and replenish your entire body. You’re going to love how you feel when taking Collagen! So, try it today.

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Spicy Oven- Roasted Cauliflower

oven roasted cauliflowerSpicy Whole-Roasted Cauliflower 1 hour to prepare, serves 4-8 INGREDIENTS 1 head cauliflower 1 tablespoon vegetable oil 1/2 teaspoon salt 2 tablespoons olive oil 2 tablespoons lemon juice 2 tablespoons fresh cilantro, finely chopped 2 tablespoons chili powder 3 teaspoons cumin 2 tablespoons grainy mustard PREPARATION Preheat oven to 350º F. Cut leaves from around the cauliflower, and cut out the center core to create a flat surface for cauliflower to balance, making sure to leave the head intact.  Rub vegetable oil over cauliflower and season generously with salt. Transfer to a baking sheet or pie dish and roast for 45 minutes, or until fork tender. Options: 1. Combine olive oil, lemon juice, grainy mustard, chili powder and cumin in a small bowl. Set aside until cauliflower finishes baking. 2.  You could simple use Wing Sauce or some other spicy mix that you already have or use. Remove cauliflower from oven and brush olive oil mustard mixture (other)  all over. Let rest 5 minutes, so the mixture can soak into the surface. Sprinkle with chopped cilantro or other herbs, then cut into four pieces and serve hot. Recipe adapted from Hilah Cooking

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Stop Worrying about Carbs

Just focus on the right kind!

During the past two decades, diets have cast carbs as hell spawn sent to fatten you up and destroy you with diabetes.  These diets demonized all carbs, from whole grains to fruit, and urged you to get them out of your life.  Some forms of this nutrient deserve that evil reputation, but many don't. By avoiding bad cards you can speed weight loss and doge disease. Article source: Fetters/Men's Health

But beware:  shunning the good carbs may hurt your health and fitness goals.

What Carbohydrates Really Are

Like proteins and fats, carbs are macro-nutrients - in other words, substances that stoke your metabolism and keep you alert and active.  As an analogy, think of carbs as your body's primary source of crude oil.  Through digestion, carbs are transformed into glucose --kind of like high-octane unleaded gas.  "Carbohydrates are the only nutrients that exist solely to fuel the body," says Donald Layman, PhD, a professor human nutrition at the University of Illinois. Without glucose, your blood oxygen levels suffer, your energy levels tank, and your risk of a brain fart rises. You should consume 45 to 65 percent of your daily calories form carbohydrates, according to the USDA's most recent recommendations.  So if you're a moderately guy consuming 2,600 calories a day, that means 1,170 to 1,690 calories of that total should come from carbs.  And since carbs-whether from sugar, starch, or fiber - contain 4 calories per gram, you should shoot for 295 to 425 grams a day.  This amount, says Layman, will help your brain, blood, and nervous systems function at their best. If you keep your intake under 80 grams of carbs a day, as some diet plans suggest, your body will begin breaking down its fat stores to produce ketones, a poor man's "glucose", which can lead to that low-carb "cloudy" feeling.  Excess dietary carbs become excess body fat.  So losing weight and helping your heart is as simple as cutting back on the white bread, right?  Lets read on.

Why You Should Strive for Complexity

The quality of your carbs is as important as the quantity, says Frank Sacks, MD, a nutrition professor at the Harvard T.H. Chan School of Public Health.  Complex carbs, found in starchy veggies and whole grains, ar linked to healthier weight and lower risks of type 2 diabetes and heart disease. "Complex carbohydrates are difficult for the body to break down, and that's a good thing,"  says Gail Cresci, PhD, RD, a researcher in gastroenterology and nutrition at Cleveland Clinic.  THese carbs digest shlowly, and the absorption of sugars into your bloodstream is also slower as a result.  The increases in your blood sugar and insulin levels are moderate enough that they don't reach levels associated with body-fat stoarge, Cresci says.  Plus, they make your good gut bacteria happy.  "The gut microbiata prefer complex carbs over any other food source," says Cresci.  After theses guys feast on the carbs, they send beneficial compounds into your bloodstream.  These compounds, called short-chain fatty acids, may help lower inflammation and strengthen your immune system. Most foods that contain complex carbs are also high in fiber, which regulates blood sugar and helps you feel full.  In a 2015 study, people who were asked to eat 30 grams of fiber a day on top of their normal diet lost about as much weight as folks on a strict diet.

How the Wrong Kinds of Carbs Can Hurt You

Refined carbs, such as those in white bread, cookies, and chips, have the opposite effect that complex, unrefined carbs have.  After you eat, your blood sugar rises; in response, your insulin levels skyrocket. Plus, your gut bacteria spit out inflammatory compounds.  So a daily Boston cream sets you up for metabolic malfunction, elevated triglycerides, obesity, and the chronic diseases that accompany them. Cutting out those breakfast doughnuts may help you erase the one encircling your waistline.  And yes, if you eliminate almost all carbs from your diet, you'll drop even more weight-but not for the reasons you might think.  On a low-carb diet, your body churns through its stores of muscle glycogen. And for every bit of muscle glycogen you burn, your body release twice as much H2O.   So initially you'll lose weight, but it will be more form water than from body fat. To effectively reverse the weight gain associated with the intake of simple carbs, you have to shop smart.  Beware of products that market themselves as low-fat.  When food producers remove fat from cookies, ice cream, yogurt, or salad dressings, they often replace the lost flavor with processed sugar (yes, sugar is a carb), which is more easily converted into body fat than unprocessed carbs. And don't let the "gluten free" trend hook you in: Many gluten-free pastas, breads, and baked goods contain more sugar and calories than their conventional counterparts.  So unless you're among those with celiac disease or known sensitivities, there's probably no health reason for you to cut out gluten-containing whole grains like wheat, barley, and rye.  And don't forget:  gluten is a form of protein, your muscles' friend. A general rule: the fewer ingredients in the food you're buying, the better.  Choose apples, not low-fat, gluten-free, cinnamon-sugar apple chips.  While fruit does contain simple carbs, those carbs come with plenty of fiber.  In fact, a 2013 BMJ study found that fiber from fruit may reduce your risk of cardiovascular disease.  "Anyone who cuts down on fruit to reduce their sugar intake is making a big mistake," says Dr. Sacks.

How Carbs Fuel Your Fitness

Carbs are stored as glycogen in your muscles and liver and also serve as fuel for high-intensity and endurance exercise.  If your fitness regimen is intense-say, you're training for a marathon-you need 40 to 60 additional grams of carbs per hour of exercise to help your performance, says Stuart Galloway, PhD, who studies exercise metabolism at the University of Stirling, Scotland.  Another way to think about this is 1 extra gram of carbs per minute you work out.  According to 2013 research in the journal Sports Medicine, carbs boost performance during the endurance and high-intensity work-outs.  Better performances burn more calories. [divider style="dashed" top="20" bottom="20"] After your workout, you need to consume just as much carbs as protein-ideally more.  That's because insulin may help with protein synthesis and muscle building, a 2015 study in the Journal of the International Society of Sports Nutrition suggests.  Aim for a 1:1 or 2:1 carb-to-protein ratio after you hit the gym.  Lift some choc protein shake, apple slices with almond butter, or pita and hummus. So here's your prescription:  Eat a consistent amount of complex carbs every day (unless you're running a marathon or doing some similar activity the next day) from the greatest variety of whole sources possible.  Then enjoy all the disease-fighting, gut-filling benefits.

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How diet pills can trash your health

[box type="warning" align="" class="" width=""]Energy/health ALERT: PHENTERMINE (very common prescribed diet pill) essentially chemically drives the fight or flight system, leading to adrenal depletion. The adrenals are responsible for kick starting your ENERGY systems and responding approximately to stress (or living, breathing, waking up, standing up, etc, not just when ur getting yelled at by ur boss. Kids. Spouse. ;) ). SPECIAL NOTE: if you are taking said pill and go in for an elective procedure, Anesthesia will cancel surgery for two weeks, so your body responds normally to stress/etc, so you don't end up dead on the table. Katie Kramer Richardson have Brian "Amen" that, and Karla Wagner too, my local gas passers. Adrenal depletion=low sex drive, stupid hormone issues, irritability, low energy, crappy sleep, depression, infertility, blood pressure issues, heart palpitations, EP heart issues leading to fun stuff like A-tach, A-fib, stroke, heart failure, untimely death. Eat clean. Exercise. Be more healthy. Solution for a lifetime. Private message me if you have questions or are taking this and want to know how to repair the adrenals.[/box]

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Say GOODBYE to HEARTBURN with clean eating!

Do any of you have heartburn?

Boy oh boy, I do with certain foods.  Hamburger buns interestingly enough! Through the years as my diet has evolved and gotten better, my digestion has become very efficient. However as I age, I do notice that I tend to get pretty good heartburn every now and then with certain foods. Did you know that antacids & proton pump inhibitors (PHPs) actually damage your belly? They suppress your natural stomach acid, inhibiting your ability to digest food. This can lead to gastroparesis, overall slow digestion, nausea, and malabsorption of vitamins and minerals, especially zinc and the B vitamins. I have a very personal experience with this, as when my youngest son was born he had severe colic, silent GERD.  HOLY COW!  I think we almost died.  What I felt then, that the medicine wasn't making anything better and much worse in fact, I have not figured out why.  O M G!!! In a nutshell, your digestive system needs to be a beautifully acidic environment. The acidic levels of the stomach kill potentially harmful pathogens and bacteria – even the kind that lead to bacterial overgrowth and Candida! Generally the medicines that are given are really only meant to cover put the symptoms, like discomfort in the throat. They do not address the issue and can make them worse. Antacids also lead to more serious conditions, like stomach cancer, chronic hepatitis, depression, anemia, and even anxiety. The Real Cause of GERD If you ask the average Joe on the street what causes acid reflux, you’ll likely get the answer, “too much stomach acid!” Contrary to popular belief (and the media!) this is wrong. Acid Reflux & GERD are actually caused by to little tummy acid and something called intra-abdominal pressure – which is basically stomach bloating that causes the acid to be pushed into your esophagus & upper tummy. And what causes the bloating? Low digestive acid & poor carbohydrate absorption. See the chart below by Dr. Kresser for the process in a nutshell. Reclaiming Your Stomach So, here’s what you can do to heal your stomach and stop acid reflux from happening in the first place. [tie_list type="checklist"]
  • Adopt a healthy grain-free diet, mostly talking about wheat. You can most certainly eat cleaner grains like quinoa and couscous. Treat your belly right with a diet high in plant foods and rich in healthy animal foods like pastured meat, whole dairy, and eggs.
  • Drink bone broth. Repair your damaged gut lining with the collagen-rich broth made from bones.
  • Take an HCI supplement. Betaine Hydrochloric Acid (HCL) promotes healthy gastric acidity, digestion of proteins, and nutrient absorption. This supplement is especially handy if you're transitioning from a vegetarian diet to one containing animal foods. This stuff has been saving my husband's belly – which was feeling rather sluggish and "basic" after transitioning from a SAD to grain-free lifestyle. Take one (650mg) before every meal, and increase the dosage as needed. Feel the power of strong belly acid!
  • Replenish your own gut flora by take probiotics.
  • Drink up the morning elixir made of ACV. Lots of recipes out there; the clean eating program goes over this one in depth.
  • Chill with yoga and breathing. Stress can have a bit impact on your gut.
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15 Healthy Smoothie Making Tips – great for athletes 

Change up the ingredients.
Using different fruits and vegetables will help you get an even amount of nutrients and health benefits from the varying components.
Fresh is always best
The fresher the juice and ingredients you use in your smoothie, the better the flavor and nutrition. Use organic ingredients in your smoothie whenever possible, not only to increase nutrition and avoid pesticides, but also for better taste.
Healthy Tea Time
Use a healthy tea instead of water, milk, or juice as the base of your smoothie to boost the nutrition.
Smoothie Sweetness
Using dates is a great way to sweeten your smoothie. Remove the pits and soak them overnight or for at least an hour before blending. If using a sweetener, stick to the good ones. Honey, maple syrup, and stevia are excellent choices. In the winter you might find your fruits are not as sweet as you’d like, causing your smoothies to not taste the best ever. Try using fruit juice as the base of your smoothie instead of water.
Juice it up
Juice your own fruits and vegetables for use as the base of your smoothie. Nothing is fresher, tastier, or healthier.
Add in some Kefir magic
Milk and young (Thai) coconut water kefir deliver a probiotic punch while improving digestion and nutrient assimilation.
Spice it up
Various spices enhance both flavor and nutrition. Play with them and perfect the taste. Cinnamon, cayenne pepper, ginger, and nutmeg, are a few good options.
Protein Power
A good protein can go along way, especially for guys looking to put on muscle. Make sure you’ve got a good source, Juice Plus Compete is what I use. For more information, check out Juice Plus Complete.
Healthy Fats
A good fat like coconut, flax, or hemp oil, an avocado, or cream will keep you satiated and full of energy for hours, and put the smooth in smoothie.
Get Salty
Adding a high quality salt to your smoothie not only provides much needed minerals, but also enhances the taste. Celtic Sea salt, Himalayan Pink salt, and Redmond salt are excellent options.
Fresh-Fruit-Smoothies
Superfoods
Experiment and try different superfoods to really boost the nutrition of your smoothie. Maca, cacao, goji berries, bee pollen, aloe vera, coconut oil, hemp seeds/protein, spirulina, and acai are great to start with.
Seed it
Flax, hemp, and chia seeds are perfect for boosting the nutrition of your smoothies.
Herbalicious
Adding Chinese herb powders like Ginseng, Astragalus and Rhodiola is a great way to increase the medicinal properties of your smoothie.
Turn up the Base
Don't skimp on the base of your smoothie. Use high quality water (filtered or spring water), almond, coconut, or raw milk, or fresh juice. One of my favorite bases is water from a young (Thai) coconut, which provides sweetness and a bevy of electrolytes.
Have Fun!
Get everyone involved in making smoothies – your friends, family, children – and have fun! Note, if you dance while making your smoothie it will turn out much better :)

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